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Monday, 27 January 2014

How Exercise Can Help Us Eat Less


Strenuous exercise seems to dull the urge to eat afterward better than gentler workouts, several new studies show, adding to a growing body of science suggesting that intense exercise may have unique benefits.

As readers of this column know, short, intense workouts, usually in the form of intervals that intersperse bursts of hard effort with a short recovery time, have become wildly popular lately, whether the sessions last for four minutes,seven minutes or slightly longer. Studies have found that such intense training, no matter how abbreviated, usually improves aerobic fitness and some markers of health, including blood pressure and insulin sensitivity, as effectively as much longer sessions of moderate exercise.
What has not been clear, though, is whether interval training could likewise also aid in weight control.
So for a study published online in June in The International Journal of Obesity, researchers at the University of Western Australia in Perth and other institutions set out to compare the effects of easy versus exhausting exercise on people’s subsequent desire to eat.
To do so, they recruited 17 overweight but otherwise healthy young men in their 20s or 30s and asked them to show up at the university’s exercise physiology lab on four separate days. One of these sessions was spent idly reading or otherwise resting for 30 minutes, while on another day, the men rode an exercise bike continuously for 30 minutes at a moderate pace (equivalent to 65 percent of their predetermined maximum aerobic capacity). A third session was more demanding, with the men completing 30 minutes of intervals, riding first for one minute at 100 percent of their endurance capacity, then spinning gently for 4 minutes.
The final session was the toughest, as the men strained through 15 seconds of pedaling at 170 percent of their normal endurance capacity, then pedaled at barely 30 percent of their maximum capacity for a minute, with the entire sequence repeated over the course of 30 minutes.
Before and after exercise and rest, the scientists drew blood from the men to check for levels of various substances known to influence appetite. They also provided their volunteers with a standardized liquid breakfast at the end of each 30-minute session.
Then, about 70 minutes later, they let the men loose at a table loaded with a sweetened but bland porridge. The researchers wanted to avoid rich aromas or other aspects of food that might influence the men’s desire to eat; they hoped to isolate the effects of pure appetite — which needs to be robust to make porridge enticing.
As it turned out, gruel was quite appealing to the men after resting or pedaling moderately; they loaded their bowls. But their appetites were noticeably blunted by each of the interval workouts, and in particular by the most strenuous 15-second intervals. After that session, the men picked at their porridge, consuming significantly less than after resting or training moderately.
They also displayed significantly lower levels of the hormone ghrelin, which is known to stimulate appetite, and elevated levels of both blood lactate and blood sugar, which have been shown to lessen the drive to eat, after the most vigorous interval session than after the other workouts.
And the appetite-suppressing effect of the highly intense intervals lingered into the next day, according to food diaries that the men completed. They consumed fewer calories during the subsequent 24 hours after the very intense 15-second intervals than after any of the other workouts.
These results parallel those of another recent study of exercise intensity and appetite, published last year in the journal PLoS One, for which obese teenage boys were asked to spend 24 hours within an enclosed metabolic chamber that constantly measured their energy intake and output. The boys made three visits, once resting throughout their stay, and on the other two occasions exercising on a stationary bicycle at either a moderate or highly intense pace until they had burned about 330 calories.
Afterward, they were allowed to eat whatever they chose from a varied buffet, and being teenaged boys, they chose plenty, more than replacing their energy output each time. But after the intense session, they ate significantly less over all, consuming about 10 percent fewer calories than after resting or pedaling moderately.
The upshot of both of these studies is that intense exercise “leads to a short-term suppression of food intake,” said Aaron Sim, a postgraduate researcher at the University of Western Australia, who led the study of adults and interval exercise.
That conclusion would seem to be fine news for anyone hoping to deploy exercise to trim a waistline. But Mr. Sim cautions that the studies available to date, including his, are very short-term, covering only one session of the various exercise options. “Whether or not” weeks or months of intense training “would have an impact on long-term weight management remains to be determined,” he said.
It’s also important to note that both of these studies involved fairly young male volunteers, all of them overweight. Whether the findings would apply equally to women, older men and people of either gender who are normal weight remains unknown.
Still, the results are heartening, not least because in Mr. Sim’s study, although the exertion involved in the interval sessions was much greater than in the moderate workout, the men reported that they enjoyed the grueling exercise every bit as much.

Thursday, 23 January 2014

How to thicken low carb gravy

If you avoid carbohydrates in your diet, you may miss the smooth, rich texture of gravy thickened with flour or cornstarch. A typical recipe from Epicurious requires about 7 cups of turkey stock blended with a stick of butter and 3/4 cup of all-purpose flour, containing 70 g of carbohydrates. For low-carb dieters, this gravy becomes prohibitive in large amounts. To reduce the amount of carbohydrates in gravy, use one of a number of alternative thickening agents to add richness. Although you may not count calories on your low-carbohydrate diet, note that some substitutions will add significant calories to the gravy.

Step 1

Blend cream cheese with cooked pan juices from a roast, chicken or turkey. Karen Barnaby, executive chef and author of "Low-Carb Gourmet," suggests whisking small amounts of softened cream cheese with strained juices to reach the desired thickness and richness. The U.S. Department of Agriculture National Nutrient Database indicates that cream cheese contains only 0.39 grams of carbohydrates per tablespoon. For fewer calories, use fat-free cream cheese (with 0.9 carbohydrate grams per tablespoon) and low-fat, reduced-sodium beef or chicken broth.

Step 2

Purée cauliflower as a thickening agent, creating a texture similar to potato purée, minus most of the carbohydrates. Chop the cauliflower into chunks, boil it in a large pot up to 30 minutes until tender and drain completely. Blend the purée, a small amount at a time, into drained pan juices or broth to reach the needed consistency. One cup contains 5.10 grams of carbohydrates and no fat.

    Step 3

    Experiment with other puréed vegetables. Kittle Broihier, a registered dietitian, and Kimberly Mayone suggest an "au jus" turkey gravy in their book "Low-Carb Slow Cooker Cookbook." For instance, if you slow-cook a turkey breast with mushrooms and onions, use a regular blender to mix the vegetables with the liquid drippings. The puréed, low-calorie vegetables will provide some substance while adding moderate amounts of carbohydrates: 8.25 grams a cup for cooked mushrooms and 9.54 for one medium onion.

    Step 4

    Sprinkle guar or xanthan gum -- both low-carb thickeners -- to enhance the gravy. These white powders lack flavor and provide fiber, not calories. Unlike guar gum, xanthan gum requires no heat to thicken. Karen Barnaby advises using a blender to mix ingredients, noting that 1/4 teaspoon of either gum can thicken 1 cup of liquid. Using too much can create a gummy gravy.

    Step 5

    Add a small amount of whipping cream to a puréed vegetable gravy for a rich taste. Similarly, you could add sour cream. Both contain less than 1 gram of carbohydrates per tablespoon but qualify as high-calorie choices. Consider substituting nonfat half-and-half and low-fat cream cheese, which contain more carbohydrates, but fewer calories.

    Wednesday, 22 January 2014

    Ask The Ripped Dude: Can You Booze It And Still Lose It?

    I’ve written more than 100 fitness articles that have been published all over the world. My goal is to help you get in the best shape possible.

    by Obi Obadike

    I'd really like to meet my fat-loss goals, but I'm worried my nightly glass of wine is going to keep me from getting there. What do you think, Obi? Should I ditch the drink?
    We've all seen the guy with the giant belly and thought, "Whoa, that dude drinks a lot of beer!" Many people believe that even a small amount of alcohol will somehow transform their trim waistlines into Death-Star-sized guts. "That's no moon! It's a beer belly!"
    While it's probably safe to assume that excess calories will cause excess fat, alcohol doesn't magically pack on the pounds. However, alcohol is calorically dense and can temporarily hinder fat metabolism.
    Should you ditch the drink? Pull up a barstool and I'll fill you in!
    Alcohol's Effects
    As you may know, carbs and protein contain four calories per gram, while fats have nine. Alcohol has seven calories per gram, and is processed differently from the other macronutrients. Alcohol is not an essential nutrient. When ingested, your body typically identifies alcohol as a toxin and works furiously to remove it.
    Alcohol has a negative reputation in the fitness community. Part of it stems from the fact that alcohol severely lowers the body's fat oxidation rate. A study published in the American Journal of College of Nutrition1 found that, when men were given two drinks of vodka and sugar-free lemonade, their lipid oxidation dropped by 73 percent!
    Lipid oxidation is a measure of how much fat your body is burning. So, even though the cocktails in question were only 90 calories each, they had a huge impact on the drinkers' fat-burning power.
    You can see this effect in the figure below, which shows fat oxidation before and after alcohol consumption.

    Rather than getting stored as fat, alcohol is converted to a substance called acetate. In the study, subjects had a blood acetate level two and a half times higher than normal. This sharp rise in acetate puts the brakes on fat loss.
    Of the 24 grams of alcohol that was consumed in the study, only 3-5 percent was turned to fat. Our body responds to alcohol much as it deals with excess carbs. Alcohol isn't necessarily evil because it's always stored as fat, but because it reduces the amount of fat your body burns for energy.
    Furthermore, alcohol can make you want to eat more. According to one study reported in the International Journal of Obesity and Related Metabolic Disorders2, a group of men ate more food when the meal was served with beer or wine rather than a soft drink.
    As it turns out, the "drunchies" are real. (Yes, the "drunk munchies.") A 2002 study in Denmark verified that alcohol can work as a potent appetite stimulant.
    There's Hope!

    Before you go drowning your fat-loss sorrows in more booze, you should know that it is still possible to lose weight while consuming alcohol.
    A German study3 assigned 49 overweight subjects to one of two 1,500 calorie diets. The first group's diet included a glass of wine every day, while the other group drank a glass of grape juice.
    The wine group actually lost 10.4 pounds, while the juice drinkers lost 8.3 pounds. When used sparingly, alcohol can be a part of a healthy meal plan. In other words, moderation is the key.
    Now, I'm not an alcohol drinker myself. The Ripped Dude never gets "ripped," as in two sheets to the wind. Nor am I advocating that you go out and get drunk. I will say, however, that consuming small amounts of alcohol each day—say, a glass of wine with dinner—is probably not going to make you gain fat. It won't even prevent you from reaching your fat-loss goals.


    1. Cordain L, Bryan ED, Melby CL, Smith MJ. (1997). Influence of moderate daily wine consumption on body weight regulation and metabolism in healthy free-living males. Journal of the American College of Nutrition, 16, 134-139.
    2. Buemann, B., Toubro, S., & Astrup, A. (2002). The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake. International Journal of Obesity and Related Metabolic Disorders, 26, 1367-1372
    3. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004). Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426

    Monday, 20 January 2014

    Fermented Soy is Only Soy Food Fit for Human Consumption

    by: Barbara L. Minton

    (NaturalNews) Writings about the soybean date back to 3000 B.C., when the Emperor of China listed the virtues of soybean plants for regenerating the soil for future crops. His praises centered on the root of the plant, not the bean. These ancient writing suggested that the Chinese recognized the unfitness of soybeans for human consumption in their natural form. Now 5000 years later, we are once again catching on to the anti-nutritive qualities of the soybean, and realizing that the only soybean worth eating is one that has been fermented.

    The key to releasing the nutrients of the soybean has been known for thousands of years

    About 1000 B.C. some smart person in China discovered that a mold, when allowed to grow on soybeans, destroyed the toxins present and made the nutrients in the beans available to the body. This process became known as fermentation and led to the creation of the still popular foods tempeh, miso, and natto.

    A few centuries later, a simpler process was developed to prepare soybeans for consumption. After lengthy soaking and cooking, the beans were treated with nigari, a substance found in seawater. The end product was tofu. During the Ming dynasty, fermented soy appeared in the Chinese Materia Medica as a nutritionally important food and an effective remedy for diseases.

    Unfermented soybeans contain potent anti-nutrients

    In their natural form, soybeans contain phytochemicals with toxic effects on the human body. The three major anti-nutrients are phytates, enzyme inhibitors and goitrogens.

    These anti-nutrients are the way nature protects the soybean plant so that it can live long enough to effectively reproduce. They function as the immune system of the plant, offering protection from the radiation of the sun, and from invasion by bacteria, viruses, or fungi. They make the soybean plant unappetizing to foraging animals. All plants have some anti-nutrient properties, but the soybean plant is especially rich in these chemicals. If they are not removed by extensive preparation such as fermentation or soaking, soybeans are one of the worst foods a person can eat.

    Unfermented soy has been linked to digestive distress, immune system breakdown, PMS, endometriosis, reproductive problems for men and women, allergies, ADD and ADHD, higher risk of heart disease and cancer, malnutrition, and loss of libido.

    Groups most at risk of experiencing negative effects from the anti-nutrient properties of soy are infants taking soy baby formula, vegetarians eating a high soy diet, and mid-life women going heavy on the soy foods thinking they will help with symptoms of menopause.

    Soybeans contain high levels of phytates

    All legumes contain phytate (also known as phytic acid) to some extent, but the soybean is particularly rich in this anti-nutrient. Phytate works in the gastrointestinal tract to tightly bind minerals such as zinc, copper, iron, magnesium and calcium. It has a particularly strong affinity for zinc, a mineral that supports wound healing, protein synthesis, reproductive health, nerve function, and brain development. It is believed that people living in developing countries are shorter than those in developed countries because of zinc deficiency caused by eating too many legumes. There is also evidence that mental development can be negatively impacted by a diet high in phytate.

    In most legumes such as other varieties of beans, soaking is enough to break down most of the phytate content. However the soybean requires that the enzymes be released in the fermentation process to reduce its phytate content to the point where it becomes fit for consumption. This means that fermented soy foods like miso and tempeh have the lowest levels of phytate and are the best choices for anyone wishing to eat soybean products. Tofu is also a good choice, as long as care is taken to replenish loss nutrients.

    Whole soybeans, soy milk, soy chips, soy protein isolates, soy flour and all the other myriad of products made from processed soybeans and advertised as health foods have much higher levels of phytate and are not worth eating.

    Unfermented soy products are rich in enzyme inhibitors

    When food is eaten, digestive enzymes such as amylase lipase and protease are secreted into the digestive tract to help break it down and free nutrients for assimilation into the body. The high content of enzyme inhibitors in unfermented soybeans interferes with this process and makes carbohydrates and proteins from soybeans impossible to completely digest. When foods are not completely digested because of enzyme inhibitors, bacteria in the large intestine try to do the job, and this can cause discomfort, bloating, and embarrassment. Anyone with naturally low levels of digestive enzymes such as elderly people would suffer the most from the enzyme inhibiting action of soy.

    Soybeans can block production of thyroid hormone

    Soybeans have a high content of goitrogens, substances that can block the production of thyroid hormone as well as cause goiter formation. Low thyroid activity plagues women in America, particularly middle-aged women. Thyroid hormone stokes the cellular furnaces, known as mitochrondia. When thyroid production is low, energy levels as well as body heat are also low. Low thyroid level is what makes old people move so slowly and seem like every action is a huge chore. Low thyroid means the action of the heart is reduced, resulting in lack of oxygen to the cells, a prime condition for cancer.

    Genistein, an isoflavone found in soybeans, can also block thyroid production. Phytate can accentuate these effects because it binds up zinc and copper, leaving little of these important minerals available to make thyroid hormone.

    A transport protein called GLUT1 is shut down by genistein. This protein sends glucose into the cells where it is used to generate energy. Slowing the transport of glucose means less energy production not only of thyroid hormone, but of every other action in the body.

    Another way in which soy isoflavones reduce energy in the body is by inhibiting tyrosine kinases, enzymes involved in the transfer of energy from one molecule to another. These enzymes drive cell division, memory consolidation, tissue repair, and blood vessel maintenance and regeneration.

    It is this action of regulating cell division that made genistein a popular substance for fighting cancer. When research on this anti-cancer effect of genistein became know, the soy industry feverishly developed products that would appeal to Western women looking for genistein. In the middle of all this excitement, little attention was paid to how the energy reducing effects of genistein lowered cellular energy in normal cells.

    The benefits of genistein come at a high cost

    Women have been encouraged to use high genistein soy products to alleviate symptoms of menopause and as a guard against bone loss and breast cancer. But given the full range of effects of genistein in the body, high consumption could result in age-related memory loss. Commercial soybean products offer genistein levels as high as 20 to 60 mg per serving. Asians are presented as an example of the benefits of eating soybean products because their incidence of breast cancer and osteoporosis is low. However, the Asian diet of fermented soybean products such as miso and tempeh includes only around 5 mg of genistein a day.

    Genistein slows the growth of blood vessels to tumors, another action that makes it popular as a cancer fighter. However, it has the same effect on blood vessels serving normal cells. Eating a regular diet high in genistein could result in the starvation of healthy blood vessels, resulting in a reduced supply of oxygen to cells, setting up a cancer promoting situation.

    In a graphic example of how genistein slows cellular energy, a study found that eating high levels of it slowed hair growth by 60 to 80 percent

    A decade ago a study of 8,000 Asian men showed that those consuming the highest amounts of tofu had smaller brain size and nearly three times the rate of senile dementia as those who ate the lowest amounts. These results suggest that eating foods high in isoflavones such as soy protein isolates may accelerate the aging of the brain.

    Fermentation releases nutrients and transforms soybeans into nutritious food

    People filling up their shopping carts with raw or cooked soybeans, soy milk, and other non-fermented soybean products do not realize that the isoflavones they contain will not be available to their bodies. Most of the isoflavones in soy products are bound to carbohydrate molecules called glucosides. In this form genistein is actually called genistin. It is fermentation that transforms genistin into genistein. Many products in the U.S. do not distinguish between genistin and genistein on their labels.

    Even with fermented soy foods, a little goes a long way. The nutrients found in miso, tempeh, and natto can be beneficial in the moderate amounts found in the typical Asian diet, but have the potential to do harm in higher amounts. In China and Japan, about an ounce of fermented soy food is eaten on a daily basis.

    When fermented soy foods are used in small amounts they help build the inner ecosystem, providing a wealth of friendly microflora to the intestinal tract that can help with digestion and assimilation of nutrients, and boost immunity.

    Dr. John Lee, author of several books on the health of women, recommended that women wishing to consume soy production eat only miso, tempeh, natto. Tofu can also be eaten provided it is accompanied by fish or some other protein source and some seaweed or kelp to replenish bound minerals. Eating small amounts of these foods will provide the cancer protective effects of genistein without causing the other potential problems of genistein. Dr. Lee recommended avoiding genistein and isoflavone supplements, and soy protein isolates.


    Dr. John Lee, What Your Doctor May Not Tell You About Breast Cancer, Warner Books.

    How Fermenting Takes the Allergy Out of Soy and Other Foods,

    Learn more:

    Sunday, 19 January 2014

    Man Eating Nothing But Potatoes for 2 Months

    by Christopher Wanjek

    Chris Voigt loves his job. And, it seems, he loves potatoes, too. As executive director of the Washington State Potato Commission, Voigt has pledged to eat nothing but potatoes for two months.

    No toppings. No sides. Just the wholesome goodness of 20 potatoes a day to meet his caloric needs, from Oct. 1 to Nov. 29.

    "I want to show the world that the potato is so healthy that you could live off them alone for an extended period of time without any negative impact to your health," Voigt explained on his website.

    You don't get that kind of commitment from the scallion commissioner, that no-good lackey. But to paraphrase the announcer before any Evel Knievel stunt, "Kids, don't try this at home."

    Potatoes or nuts?
    Much research has been conducted on potatoes, and the conclusion drawn by every medical doctor and nutritionist on the planet is that you have to be nuts to think you can live off of potatoes.

    To Voigt's credit, his lighthearted stunt will educate the public about many healthy aspects of the potato: a decent and inexpensive source of vitamin C, vitamin B6, potassium, magnesium and, with the skin left on, dietary fiber.

    Also, low-carb advocates are harsher on the potato than science allows them to be. Some potato varieties, prepared correctly, can be as healthy as the much-lauded whole grains. 

    Voigt didn't enter this diet blindly. He told LiveScience he first consulted with a doctor and dietician to confirm he could go 60 days on just potatoes. You need healthy kidneys to process the excess potassium delivered by 20 potatoes a day. You also need a store of nutrients potatoes lack, such as vitamin A for proper vision, or else exit this diet blindly.
    Potato vs. the world
    The potato's charm is its mediocrity: It is a decent famine food, because it has modest amounts of many nutrients, as opposed to the so-called healthy orange, which just delivers vitamin C and some fiber. The United Nations has promoted the potato as a means to eliminate world hunger.
    The problem is that potatoes have a high glycemic index, a measure of how quickly carbohydrates are absorbed into the bloodstream. Foods with a higher glycemic index — most notoriously, processed foods — are associated with weight gain, insulin resistance and diabetes.

    Potatoes get worse with the typical preparation: mashed and served with butter or gravy, or fried and salted.

    "Potatoes can be an excellent part of a healthy diet, but are not a healthy single source diet," said Barry Swanson, regents professor and interim director of the School of Food Science at Washington State University and University of Idaho, a guy who traverses the two states that produce about half of North America's potatoes. "The glucose release in the body is pretty large for most potato products since the starch is readily digestible."

    This means the potato initially satisfies energy needs but, if that's your primary food source, leaves you hungry and tired a few hours later, Swanson said. Like all starches, the potato is most healthful when eaten with other vegetables.

    A baked Russet has a glycemic index of 76. Most starches have a lower glycemic index, such as white rice (64), brown rice (55), lentils and beans (under 30) and barley (25), according to the Linus Pauling Institute at Oregon State University. Vinegar and cold storage lowers the glycemic index. A cold, boiled red potato has a glycemic index of 55.

    For the record, Voigt told LiveScience his blood sugar level is in the mid-90s, slightly high but within normal range and actually lower than his pre-diet measurement.

    Man doth not live by bread only
    Can humans survive on any single food? A whale or other marine mammal might do the trick. Some Inuit have survived long periods entirely on meat, attaining vitamin C in muktuk, the skin and blubber of whales.

    Surprisingly, potatoes offer a complete protein if you eat enough, over 10 per day. But you would ultimately encounter deficiencies in vitamins A, B12 and E, and calcium and selenium if you keep to just potatoes. Potatoes are slightly toxic, too. The poison is in the stem and leaves, but trace amounts can be in greenish spots on the potato itself and can cause serious illness if you eat enough.

    In eating any single vegetable, you are sacrificing nutrients. Soybeans, chickpeas, lentils, or carrots also provide a good range of nutrients. Subjective, yes. I welcome your suggestions.

    Quinoa a complete protein

    Quinoa Gives the Perfect Protein Source to Vegetarians and Vegans

    by: Danna Norek

    (NaturalNews) Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein. "Complete" means that it contains all 9 of the essential amino acids that are crucial to human function and health.

    Quinoa is a favorite of vegans for this reason. The vegan diet often can fall short of protein, especially complete protein sources, and quinoa fills this void quite nicely. Not only is quinoa excellent for vegans, but it is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.

    While quinoa is considered by most people to be a grain because it cooks up much like a grain would, it is actually a seed. When cooked, it has a wonderful nutty sort of flavor and is noted for the fine white string-like casing that is visible only when fully cooked.

    How Do You Cook Quinoa?

    You cook quinoa exactly as you would cook brown rice. The measurements are two parts water to one part quinoa. For instance, if you were cooking 1 cup of dry quinoa, you would cook it in 2 liquid cups of water. It usually takes about twenty minutes to fully cook once the water comes to a boil.

    You want to be careful not to overcook it, as it can become soft and lose its shape if cooked for too long. The flavor also suffers if it is overcooked.

    Quinoa is wonderful when paired with lightly steamed broccoli and some cubed avocado, and a bit of sea salt. You can also serve it cold with diced fresh organic tomatoes and some natural southwestern or Mexican-style seasoning for a south of the border taste.

    What Are Some of the Other Health Benefits of Quinoa?

    Aside from being an excellent non-animal source of protein, quinoa contains many essential vitamins, minerals and nutrients. It is rich in manganese, which is pivotal in activating enzymes vital to efficiently metabolizing carbohydrates, and cholesterol. It is also vital to bone development and maintenance.

    Quinoa is also rich in lysine. Lysine is one of the essential amino acids of the nine, and it plays an important role in the absorption of calcium and the formation of collagen. It is also thought to be useful for the prevention of herpes breakouts and cold sores in some people.

    Quinoa is considered to be an excellent alternative to other grain foods that contribute to the growth of candida. Candida is a "bad bacteria" that causes or contributes to a range of health problems, most notably digestion and elimination issues in the human body. Quinoa is thought to be a "good bacteria" for the gut, the intestines and the colon.

    It is also a food that is on the low end of the glycemic index. This makes it a great choice for those with blood sugar issues, and if you're watching you're weight, it's a great addition to a balanced diet.

    Sources :

    Is White Rice a Complete Protein?

    by Jessica Bruso, Demand Media

    White rice is the main staple food for people in 34 different countries, and it provides 20 percent of the energy people around the world get from food, according to the Food and Agriculture Organization of the United Nations. White rice is a good source of niacin, riboflavin and thiamine, but rice by itself is not a complete protein. You need to pair it with other foods to create a meal with complete protein.

    Complete and Incomplete Protein

    Complete proteins contain all nine of the essential amino acids. Foods from animal sources, such as meat, eggs and dairy products, are complete proteins. Soy and quinoa are the only two plant-based protein sources that provide complete protein. Incomplete protein sources lack one or more of the essential amino acids.

    Limiting Amino Acids

    The missing amino acids in incomplete protein sources are called limiting amino acids. While white rice contains a lot of aspartic acid and glutamic acid, two of the amino acids, it doesn't contain much of the amino acid lysine. Lysine is the limiting amino acid for white rice, so if white rice is one of your main sources of protein, you need to consume another protein source that contains lysine to form a complete protein.

    Complementary Proteins

    Complementary proteins are ones that can be combined to form a complete protein. For example, when you combine white rice with beans, which are high in lysine, you form a complete protein, so rice and beans are complementary proteins. Peanuts are another complementary protein for rice. Pairing complete proteins, such as meat, fish or eggs, with incomplete proteins like white rice also provides you with complete protein. You don't need to consume complementary proteins at the same meal, but you do need to consume them in the same day.


    Brown rice is healthier than white rice. Although it is still an incomplete protein, it provides a lot more fiber. Eating a varied diet usually provides you with plenty of protein and enough of the essential amino acids. However, vegetarians may need to more consciously plan their diets to ensure that they get enough of the various amino acids.

    References (3) 

    There has been a lot of research on complete and incomplete proteins. Many vegans have pointed out the fact that nearly all vegan protein sources that have been classified as incomplete proteins are actually complete proteins however the essential amino acid profile is very low for certain amino acids - although they are still there would need to consume a lot of those types of foods to get to the required amounts of protein. There are communities that survive mainly on potatoes (you would have to eat a lot of potatoes to get all the essential amino acids). By combining several sources of vegan protein sources you can effectively consume less calories to get all the amino acids you need, not to mention minerals as well.

    For fat loss it is best to consume a wider variety of foods so that you are getting enough protein, minerals, vitamins and essential fats.

    Low-Calorie Foods That Will Actually Fill You Up

    8 Low-Calorie Foods That Will Actually Fill You Up
    Ever have those days when you feel hungry all day long? Us, too! The good news is there are plenty of healthy foods and meal combinations you can enjoy to help you feel full without breaking your calorie bank. The key is prioritizing the following three components for weight loss: protein, water and fiber. According to Elizabeth Somer, RD, author of Eat Your Way to Sexy, “All three or any one of these will fill you up before they fill you out, so you push away from the table before you’ve overeaten.”
    But before you start rooting through your fridge and cupboards, be sure to drink a glass of cold water and wait 15 minutes. Since people often mistake thirst for hunger, you may find the craving to eat subsides, Somer says. But, if you truly are hungry, reach for these weight loss-friendly foods when you need more substance for fewer calories.
    Oatmeal with Blueberries
    Photo: Pond5
    1. Choose Filling GrainsTo maximize that feel-full factor, choose 100 percent whole grains such as brown rice and oatmeal. The filling fiber in oats helps balance blood sugar levels, unlike the roller coaster ride caused by sugary breakfasts, says Somer. Looking for an especially satiating whole-grain breakfast? Cook whole oats in milk for a protein, water and fiber-packed meal that will help prevent overeating later in the day.
    Black Rice
    Photo: Pond5
    2. Go Back to BlackYou’ve swapped white rice for brown — but what about black? This lesser-known grain packs a hefty dose of fiber and antioxidants, with fewer carbs and calories than its white and brown counterparts. (A half-cup of cooked black rice is 90 calories compared to the 102 calories in white rice and 108 calories in brown rice.) Try sprinkling the flavorful grain on salads, in burritos or as a hearty side dish, suggests Manuel Villacorta, RD, author ofPeruvian Power Foods.
    Broccoli Bowl
    Photo: Pond5
    3. Eat Energy-Burning GreensVeggies that burn calories? Now there’s a reason to eat your vegetables! According to Foods That Cause You To Lose Weight: The Negative Calorie Effect, one cup of broccoli contains just 25 calories and requires up to 80 calories to digest in the body, meaning you’ve burned 55 calories just by eating it! Not a broccoli fan? Try asparagus, cauliflower, celery or zucchini when you want an energy-efficient snack.
    Watermelon Balls
    Photo: Pond5
    4. Go All in With WatermelonHalf of every plate or snack should be colorful produce, which is a combo of fiber and water to fill you up on fewer calories, says Somer. This summer, try satisfying your sweet tooth with water-logged watermelon. Two cups contain less than 100 calories and nearly half the recommended daily value of vitamin C!
    Black and Red Beans
    Photo: Pond5
    5. Hit Bean Town“Legumes [provide] the perfect combo of weight loss ingredients,” says Somer. They’re excellent sources of fiber and may help prevent against disease, studies have found. Beans specifically are a great food for waistline watchers as they also contain fiber, complex carbs and a host of antioxidants and nutrients. Consider stocking up on chickpeas, black beans, black-eyed peas, lentils, fava beans, red kidney beans and edamame. From soups and stews to salads and wraps, the possibilities are endless!
    Minestrone Soup
    Photo: Pond5
    6. Soup for YouStudies show that people who include broth-based soups (even the low-calorie ones) in their diets consume fewer calories at mealtime. So if you’re at a restaurant, try a broth-based soup with fiber-filled veggies (like this one!) to help you eat less and keep your hands out of the bread basket. Pro tip: Ask the server to put half of your main dish in a to-go container before you see it on your plate. Voilà! You’ll shave off calories, fat and you’ve got lunch for tomorrow!
    Yogurt with Gooseberries
    Photo: Pond5
    7. Add More MooYou haven’t had milk with dinner since you were a kid, but you might want to reconsider. Research has shown that regularly consuming low-fat or fat-free dairy products is a habit that can help you stay satisfied and slim. To get the recommended three servings per day, try starting your day with a cottage cheese- or yogurt-based breakfast, drink a glass of low-fat milk with your afternoon snack, or opt for low-fat chocolate milk post-workout (which may also help with exercise recovery!).
    Green Smoothie
    Photo: Pond5
    8. Drink GreenIf you haven’t tried green smoothies yet, you’ve been missing out on a seriously nutrient-dense snack. Made with spinach, kale, collard, mustard or any other greens, green drinks are rich in vitamins and minerals, while providing feel-full fiber for very few calories (and no, they don’t quite taste like salad). For a tasty 140-calorie Green Smoothie, try your hand at this recipe from Amy Jamieson-Petonic, RD, Academy of Nutrition and Dietetics Spokesperson. Start with 1/4 ripe sliced banana, 1/4 cup seedless green grapes, 1/4 cup fresh or frozen mango chunks, 1/2 cup fresh spinach, 1/4 green apple, sliced, 1/8 cup fat-free vanilla yogurt and 1 ounce of fresh or no-sugar added canned pineapple chunks. Add a ½-cup of ice and blend until smooth. Bottoms up