Fatty acids: All about omega-3, -6, -9

All fatty acids are composed of chains of carbon, hydrogen and oxygen atoms. The differences between fatty acids lie in the molecular configuration, producing differing health effects between fats.

Monounsaturated and polyunsaturated fats are known by another name: omegas. There are three types of omega fatty acids: omega-3, omega-6 and omega-9. Omega-3 and omega-6 fatty acids are two types of polyunsaturated fat. They are considered essential fatty acids because the body cannot manufacture them. Omega-9 fatty acids are from a family of monounsaturated fats that also are beneficial when obtained in food. Omega-9 Canola and Sunflower Oils are uniquely high in omega-9 (monounsaturated) fatty acid.

All omega fatty acids play specific roles in overall health. These good fats can have health benefits, including:

·         Prevent coronary heart disease

·         Prevent stroke

·         Prevent diabetes

·         Promote healthy nerve activity

·         Improve vitamin absorption

·         Maintain a healthy immune system

·         Promote cell development

There are several differences in the specific profile and effect on the body of omega-3 and omega-6 polyunsaturated fats and omega-9 monounsaturated fats.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat considered essential for human health because the body cannot manufacture it. People must obtain omega-3 fatty acids from foods such as fish-, nut- and plant-based oils, including canola oil and sunflower oils.

What are the types of omega-3 fatty acids?

·         ALA, or alpha-linolenic acid, is an 18-carbon chain and three cis double bonds. The first double bond is located in the n-3 position or at the omega end of the fatty acid. Thus, ALA is considered a polyunsaturated n-3 (omega-3) fatty acid.

·         EPA or eicosapentaenoic acid contains a 20-carbon chain and five cis double bonds; the first double bond is located at the third carbon from the omega end. DHA or docosahexaenoic acid is a 22-carbon chain with six cis double bonds; the first double bond is located at the third carbon from the omega end of the fatty acid.

What are the sources of omega-3 fatty acids?

ALA is found in flaxseed, canola and soybean oils, and walnuts.
EPA and DHA are found in fatty fishes such as herring, mackerel, salmon, tuna and trout.

What are the health benefits of omega-3s?

Omega-3 fatty acids correct imbalances in modern diets that lead to health problems. Eating foods rich in omega-3 fatty acids can help lower the risk of chronic diseases such as heart disease, stroke and cancer, as well as lower LDL or “bad” cholesterol.

A diet high in ALA helps reduce the risk of heart disease and stroke by lowering cholesterol and triglyceride levels, enhancing the elasticity of blood vessels, and preventing the build-up of harmful fat deposits in the arteries. In fact, the National Institutes of Health (NIH) has reported the majority of U.S. diets no longer contain the amount of omega-3 fatty acids needed by our bodies for overall health and wellness.

Diets high in EPA and DHA help with brain and eye development, prevent cardiovascular disease, and can help to prevent Alzheimer’s disease. For example, diets notably high in DHA have been known to protect against degenerative processes within the retina of the eye and increase the problem solving skills in 9-month-old infants.1 A 10-year study correlated increased intakes of DHA/EPA as consumed by various population sectors with relative risk of heart-related deaths. Those who increased consumption of DHA/EPA up to 664 mg/day were associated with an approximate 40% reduction in cardiovascular disease and a significant reduction in all-cause mortality.2 All infant formula is now supplemented with DHA.

What are omega-6 fatty acids?

Omega-6 fatty acids are polyunsaturated fats, essential for human health because the body cannot manufacture it. People must obtain omega-6 fatty acids by consuming foods such as meat, poultry and eggs, as well as nut- and plant-based oils, including canola, corn, soybean, and sunflower oils.

What are the types of omega-6 fatty acids?

·         LA or linoleic acid is an unsaturated omega-6 fatty acid. It is an 18-carbon chain with the first double bond located at the sixth carbon from the omega end of the fatty acid. This position of the double bond is what classifies it as an omega-6.

·         GLA or gamma-linolenic acid also is an unsaturated omega-6 fatty acid with an 18-carbon chain. However, it differs slightly from LA, and is found in different food sources.

·         AA or arachidonic acid is a 20-carbon chain.

What are sources of omega-6 fatty acids?

LA is found in canola, corn, peanut, safflower, soybean and sunflower oils.
AA is found in red meat, poultry and eggs.
GLA is found in infrequently consumed vegetable oils, such as evening primrose oil; mostly delivered in nutritional supplements.

What are the health benefits of omega-6 fatty acids?

Most omega-6 fatty acids are consumed in the diet from vegetable oils, such as linoleic acid. Excessive amounts of linoleic acid can contribute to inflammation and result in heart disease, cancer, asthma, arthritis and depression.

Omega-3 and omega-6 fatty acids: Striking the balance

Striking a balance between omega-3 and omega-6 fatty acids in the diet allows both substances to work together to promote health. An improper balance or too much omega-6 fatty acid promotes inflammation and can contribute to the development of diseases such as coronary heart disease, cancer and arthritis.

According to the 2010 Dietary Guidelines for Americans, daily intake recommendations for omega-3s are 0.7-1.6 grams per day, depending on age and gender. Daily intake recommendations for omega-6s are 7-16 grams per day, depending on age and gender.

What are omega-9 fatty acids?

Omega-9 fatty acids are from a family of unsaturated fats commonly found in vegetable oils. This monounsaturated fat is described as omega-9 because the double bond is in the ninth position from the omega end. Unlike omega-3 and omega-6 fatty acids, the body can produce omega-9 fatty acids, but they are beneficial when obtained in food.

What are the types of omega-9 fatty acids?

The primary omega-9 fatty acid is oleic acid. Oleic acid is commonly found in canola, olive and sunflower oils.

What are sources of omega-9 fatty acids?

Oleic acid is commonly found in oils, fruits, and nuts: 

Oils: canola, olive, peanut, safflower and sunflower
Fruits: avocados and olives
Nuts: almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts

Omega-9 Canola and Sunflower Oils are uniquely high in monounsaturated fats and reduce key factors that contribute to heart disease and diabetes. Oils produced from these sources are healthier, highly functional replacements for partially hydrogenated cooking oils, which are laden with unhealthy trans and saturated fats.

What are the health benefits of omega-9 fatty acids?

Omega-9 fatty acids, commonly referred to as monounsaturated fatty acids, offer important health benefits. Research has shown that omega-9 fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Because omega-9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, they help eliminate plaque buildup in the arteries, which may cause heart attack or stroke.

A review paper published in the AOCS February 2011 Lipids5 journal assessed the current body of epidemiological and human clinical research and substantiated the cardioprotective value of omega-9 fatty acids. According to the review findings, increasing the consumption of omega-9 fatty acids, specifically as a substitute for saturated fat, provides beneficial health implications for cardiovascular disease, metabolic syndrome and overall health. Research in the review suggests using canola oil and canola-based spreads instead of common dietary fats would increase the percentage of North Americans complying with current dietary intake recommendations for fatty acids. The authors’ findings suggest novel dietary oils rich in oleic acid, such as Omega-9 Canola Oil, provide a healthful alternative to increase omega-9 fatty acids and reduce saturated fat in commercial food use.

Omega-9 Oils are uniquely high in monounsaturated fat, low in saturated fat and contain zero trans fat. In fact, the U.S. Food and Drug Administration recently approved a Qualified Health Claim for canola oil saying, “limited and not conclusive scientific evidence suggests that eating about 1½ tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content in canola oil. To achieve this possible benefit, canola oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.”

How do they add up?

Although omega-3, omega-6 and omega-9 fatty acids all serve different functions within the body, the evidence is clear that incorporating balanced proportions of both essential and non-essential fatty acids are necessary for maintaining overall heart health and general wellness. According to a joint position paper between the Academy of Nutrition and Dietetics and Dietitians of Canada, adults should receive 20 to 35% of energy from dietary fats, avoiding saturated and trans (“bad”) fats and increasing omega-3 fatty acids. The Association also found that incorporating more canola oil in one’s diet to replace other fats aligns with dietary recommendations by lowering saturated fat and increasing heart-healthy monounsaturated fat.

 

Text: © omega-9oils.com

To Nuke or Not to Nuke? Should You Microwave Your Food?

As a child of the ‘80s, I clearly remember the day my parents brought home our first microwave oven. We were lead to believe that, one day, everything from cupcakes to pot roast would breezily be cooked in the microwave while Mom enjoyed all her newfound free time.
What a difference a couple decades makes. Microwaves have since morphed from a space-age technology into a ho-hum appliance that reheats leftovers or zaps our lunch in under a minute. According to the USDA, over 90% of American homes have one, yet few kitchen appliances seem to evoke as strong and visceral a reaction. Why the controversy?
The secret behind your microwave is a device called a magnetron, which converts the electricity from your outlet into very short radio waves, which is a form of electromagnetic radiation. These waves cause the water molecules in food to vibrate, and it’s these vibrations that produce the heat that cooks the food. This use of “radiation” is the key sticking point in some circles when it comes to the impact on your health. As I see it, the question of “To nuke … or not to nuke?” really boils down to two different questions, which I’ve tackled here.

Question: Are microwaves “bad” for food?

Answer: It’s not worse than some other common cooking methods. While the Internet is teeming with articles that talk about how microwaves deactivate enzymes or destroy antioxidants, the truth is that many cooking methods do that, particularly boiling or pressure-cooking foods for long periods of time. Take broccoli, one of Dr. Oz’s favorite superfoods. A 2003 study examined this cruciferous cancer fighter and found that microwaving, boiling, and high pressure-cooking for long periods of time all slashed the flavonoid content, while steaming was best at keeping the nutrients intact. A 2009 study considered a wider group of veggies, subjecting 20 vegetables to a variety of cooking methods and then measuring antioxidant activity. Their conclusion? The vegetables actually varied widely in how much antioxidant activity they preserved – but a key finding was that shorter cooking time, using minimal water, is one of the best ways to retain nutrients. That study concluded that microwaving – because it shortens cooking time – actually preserved antioxidant capacity better than boiling and pressure-cooking in many cases. The authors quipped: “In short, water is not the cook’s best friend when it comes to preparing vegetables”.

Question: Are microwaves “bad” for you?

Answer: Microwaves are tightly regulated by the FDA in terms of emissions. The key is to be sure to use microwave-safe containers, such as glass and ceramics, and to avoid plastics, metal and aluminum. Microwaving your food in improper containers could possibly cause potentially harmful chemicals to leach from the container into your food, or in some cases (such as aluminum), cause sparks or fire.
If you are following a lifestyle where you are trying to limit all types of environmental radiation, then microwaves can be considered alongside laptops, cell phones, tablets, and other sources that have become common in American homes and lives (another dramatic change since the 1980s).
Ultimately, whether you choose to nuke your food is a personal choice. You may find its convenience a lifesaver, and a key appliance in helping you to eat a variety of healthy foods despite a hectic lifestyle. Or you may base your choice as much on philosophical or emotional reasons as science – like many other decisions we make about our food and our health every day.
If you do choose to use one, here are my six easy steps to guide you toward your highest level of health.

1. Start with high-quality whole foods (fresh or frozen)
2. Use microwave-safe containers (glass and ceramic).
3. Prepare foods using minimal water and cooking times to preserve nutrients.
4. Include several servings of fresh fruits and vegetables in your diet every day as well. (Buying produce in season and at local farmers markets when possible makes it both affordable and delicious).
5. Stand several feet away while you are cooking your food.
6. Be sure there are no cracks, and that the door and hinges all work properly.

© Text: blog.doctoroz.com

Bad-Mood Foods

How many times have you started out your workweek dreary and run down? You schlep to the coffee machine and start chugging java to make you feel better – sound familiar? Well, you might not have a case of the Mondays. It may have to do more with the foods that you consumed during the weekend.
That’s right, there are very common foods that we consume every day that can drastically decrease our mood. In fact, some of them can actually make you downright depressed. I’ll tell you about some foods that will boost your mood, but, first, the bad news: One of your favorite morning staples could be totally bringing you down – the bagel. Unhealthy white grains, especially when ingested without protein, can cause a spike in blood sugar. Your body reacts by pulling your blood sugar down, causing you to feel lethargic. While that morning bagel may fill you up and make you feel better for a little while, you’ll regret it 45 minutes later when you’re run down and crankier than you were before you ate it.

Next, we have a little monster – the cupcake. Everywhere you go, you see a new cupcake bakery and aren’t they always so cute! Well, they’re not so cute. Carbohydrate-laden foods make it easier for tryptophan to enter the brain, which produces serotonin, which makes us feel great. But the surge of energy caused by the combo of white flours and white sugars is followed by a major crash, as well as mood swings. Avoid the office birthday party if you have to eat the cake.
One of my all-time favorite guilty pleasures is on this “bad” list as well – the hot dog. Or any manufactured processed meat like bologna for that matter.  They are chock full of nitrates, a preservative used to keep food fresh. Nitrates can cause both tension and migraine headaches, so stay away from these meats. If you must have them, look for the nitrate-free versions.
And then there’s the matter of French Fries. I’m probably going to get hate mail for that one. I don’t know one person who doesn’t love their golden fried salty goodness. But with whopping amount of bad fats, high sodium, and refined carbs, these little wonders take hours to digest and can put you in to a fast food coma.

Lastly, stay away from sugar-free drinks. This means the sodas and those little powders or liquids that you add to water. These fool your mind into thinking that you are actually consuming sugar, and then send you on a frenzy to actually find real sugar later. People that drink these diet drinks actually tend to gain more weight than people who drink the real thing. Some recent studies show that the sugar-free sweetener combined with the caffeine can actually turn into formaldehyde in the bodies of some folks – so its best just to stay away all together.
Also, remember that anytime that you have a nutritional deficiency, such as a lack of magnesium, vitamin C or some B vitamins, it could make a person have a shorter fuse that usual.

Good-Mood Foods

Make it your business to try to eat two or more of these good-mood foods every day.
Start with spinach. Try putting in your morning smoothie. Trust me, you wont taste it. It’s rich in iron, and it’s a great energy-booster and wards off fatigue and aids concentration. It is also a good source of vitamin B6 and folate, which provide essential support for the brain’s ability to produce mood-boosting neurotransmitters.

Make sure to include the oily fish in your diet, such as sardines and mackerel. They are rich in omega-3 fatty acids, which help the brain to interpret moods and boost concentration levels.
Believe it or not, peanuts are also awesome. They are one of the best sources of the mood-boosting mineral selenium, which wards off anxiety.

Finally, try some yogurt. You can put this in your morning smoothie as well. It’s rich in calcium and protein; it’s also great to ease mood swings, depression and anxiety. Armed with this new information, you can get your happiness back on track (and start mending a few relationships that you lost when you were angry all the time!).

 Text: © blog.doctoroz.com

Smart tips to eat a well-balanced diet all the time

As much as I wish we could eat a well-balanced diet all the time, I understand that sticking to healthy food choices on a daily basis can be a challenge. You have to attend the office happy hour, the block BBQ, a birthday dinner or a retirement party. Bottom line: There will always be temptation, and it’s okay to give in once in a while.

Part of rebooting your body is learning to eat in moderation. For example, go ahead and have a slice of birthday cake, but then make the conscious and healthy choice to follow it up with more nutritious foods the next day. Remember that what you eat will support and fuel your body. If you are eating foods rich in sugar, like birthday cake, chances are you will experience a severe crash in energy. Maybe eat just half a slice of cake or take just a bite. Another alternative: Fill your plate with low-fat cheeses and crackers or veggies and hummus to sustain energy for a longer amount of time.

Eating healthy means enjoying a broad variety of foods with a mix of carbs, protein and fat. As you continue your journey to a healthier, happier you, here are some wellness tips to keep in your back pocket.


Stay hydrated. Always drink before, during and after physical activity.
Water helps you feel satisfied, flushes your system and keeps you hydrated, but it’s not the only source you can use for hydration. Fruits have liquid which support hydration. Try oranges, watermelon and apples. In addition to hydration, they can help keep you full longer.

Fill your plate with all foods. 
In order to ensure your nutrients are coming from food sources, at every meal, fill your plate with fruits and/or vegetables, a protein source (preferably a lean protein), and complex carbohydrates such as whole grains and legumes. For example, lunch can be a chicken quinoa salad with the dressing on the side. An option for dinner can be steamed fish with kale and a side of bulgur.

Eat your colors.
Vegetables and fruits are packed with the essential nutrients we need on a daily basis. Filling your plate with colorful choices within your caloric count will help you get the most out of your reboot. From fiber to antioxidants, a plate full of colors – red, orange, green, yellow, blue and purple – is truly the easiest way to get the healthy nourishment you need. 

Pack portable snacks.
You never know when in-between-meal hunger will strike. So keep portable non-perishable protein-rich and carbohydrate-containing foods in places like your purse, gym bag, glove compartment of your car, office drawer or briefcase. By doing this, you will avoid the temptation to select chips from the vending machine or other unhealthy snacks. Dried plums, nuts and turkey jerky are all great options.

Hats off to you for rebooting your body and dedicating yourself to happier, healthier you!

Text: © blog.doctoroz.com

 

Eat Right for Your Metabolism Type

Not only is food powerful medicine that can heal the body, it can also accelerate your metabolism. But here’s the key: The food you choose must be dictated by your own unique metabolism. Groundbreaking research shows that just as you’re born with a specific blood or body type, you’re also blessed with a specific metabolic type. This means the same foods that keep you looking trim and beautiful could make someone else gain weight and look puffy or tired.

There are three general metabolic types – A, B, and C – listed below. Each requires a unique meal breakdown based on different amounts of protein, fats and carbs. Of course, all of these general meal breakdowns should include an array of colorful fruits and vegetables.

Metabolic Type A

If you’re a Type A, you love salty food, such as potato chips, and are also prone to anxiety. What you probably don’t realize is that frequent bouts of anxiety may actually be caused by your body’s reaction to eating salty or fatty foods. As a Type A, you also have a strong appetite, experience fatigue often, are talkative, and possess an outgoing personality.

• Strong appetite
• Crave fatty, salty foods
• Fatigue and anxiety
• Talkative, outgoing

How to Eat:
If you’re type A, you burn proteins and fats much more efficiently than you burn carbs. The salty, fatty food cravings you experience stem from your body’s need  for protein. At mealtime, your plate should be comprised mainly of protein and breakdown as following:

• 50% protein
• 30% fats
• 20% carbohydrates

Choose lean cuts of protein that are dark in color such as beef, dark meat chicken or turkey, and fish such as tuna or salmon. These dark-colored foods are high in purine, a substance in the body that protects and nourishes blood vessels.

Go for dairy that contains fat. That’s right! Type A’s should eat whole-fat cheese, cream, 2% milk and eggs. These items are better for you than low- or no-fat dairy products loaded with sugar. Remember, full fats are not hydrogenated or trans fats found in processed foods such as chips and cookies. Those nasty items are to be avoided no matter what your metabolic type.

Eat a variety of fruits and vegetables, but steer clear of too many refined and starchy ones. These are sugar-laden and will actually add to your anxiety. Instead of white potatoes or white bread, reach for whole grains such as oatmeal and whole-wheat pasta.

Metabolic Type B

If you’re a Type B, you have a strong penchant for sweets – candy, ice cream, cookies, cake, you name it. Your body is actually crying out for healthy carbs, but you’re craving sugar instead. As a Type B, you also possess a relatively weak appetite, are sensitive, driven, organized, sometimes stressed, have a caffeine dependency, and may also struggle with your weight.

• Weak appetite
• Crave sweets
• Sensitive
• Ambitious, organized, stressed
• Dependent on caffeine
• Struggle with weight

How to Eat:
If you’re Type B, you do best on a low-fat, relatively low-protein diet that includes mainly good carbs, plenty of fruits and vegetables, and whole grains. Your mealtime plate should contain:

• 70% carbs
• 20% protein
• 10% fats

Hurrah for Type B’s! You get to eat mainly carb-based meals. However, you must eat whole grains: barley, brown rice, and whole wheat bread etc.
Be aware that you need low-protein as opposed to no-protein. Choose low-purine proteins that are light and lean: white-meat poultry, white fish, such as cod or flounder, and plant-based proteins including lentils and chickpeas.

Eat low-fat forms of dairy such as cheese, yogurt and milk.

To reduce your dependency on caffeine, start by cutting down on coffee or black tea, and substitute with green tea.

Metabolic Type C
 
If you are unable to determine whether you’re are a Type A or B and like both sweet and salty foods equally, you’re probably a Type C. Type C’s are mixed types who have fluctuating appetites, can experience fatigue, anxiety and nervousness, may suffer aches and pains, and have little trouble with weight control.

• Fluctuating/unpredictable appetite
• Crave sweet and salty foods
• Fatigue
• Anxious, nervous
• May suffer aches and pains
• Little trouble with weight control

How to Eat:
Type C’s have the ability to metabolize proteins, fats and carbs equally, which is why you crave both salty and sweet foods. Your mealtime plate should be divided into thirds:

• 33% protein
• 33% fats
• 33% carbs

As a Type C, you’re allowed to put the most fats on your plate. Choose a mixture of low- and full-fat foods such as low-fat cheese, yogurt, olive oil, etc.
Mix and match dark and light proteins as well: light and dark meat poultry, beef, salmon, cod, kidney beans, soy, etc.

The last portion of your plate should contain good carbs, including various whole grains and healthy starchy vegetables: 100% whole-wheat breads and cereals, sweet potatoes, bananas, etc.

Text: © doctoroz.com

Healthy Homemade Food that you should be eating this summer

© Healthy Times Blog.

Summer time! Fresh produce, a whole lotta lemonade, fishing by the lake, freshly barbecued trout and dinner by the patio overlooking your summer garden. Summer almost has a taste of its own. But as the mercury swells, the possibilities of running into unhealthy food options increase with that of fun resulting in the summer obvious: try skin problems, rashes, dehydration and bacterial diseases. The need is to address the problem from within by turning to healthy homemade food and prevent the aforementioned- better yet when many of summer’s fruits and vegetables are brimming with secret health benefits. 

Here are some of our favorite picks for the coolest food and we’ll tell you why they’re a particularly good choice in the dog days of summer. 

Corn & blueberry Salad:Rich in two antioxidants—lutein and zeaxanthin—corn can act like natural sunglasses, helping macular pigment to form that     filters out some of the sun’s damaging rays. Boil it, Roast it on the cobs, puree it or make a great summer salad with corn and blueberry: Unexpected as it might seem, the flavors come effortlessly alive in this lime and cumin laced salad..

Watermelon juice & salad: 80% water and full of vitamins, a glass of fresh watermelon juice can not only help your body be hydrated but also does wonders to your skin. If you are not the juice kind, toss this quick and easy salad with melon and cantaloupe. With its layers of cool sweetness, it will become a great dessert!

Raspberry trifle with yogurt: Raspberries are a great source of fiber and it also aids in preventing weight gain or even promote weight loss. Make trifle your go to dessert this summer and replace cream with yogurt for a healthy spin.

Blueberry pancakes:Looking for a great breakfast? Go ahead and include the blueberries in it this summer for it can help you do away with muscular fatigue. Summer is a season of sports and blueberries carefully counter it.

Salsa: Substitute your daily chip dip with a healthy salsa that’ll not only be a treat but also fill in those missing vitamins.

The brouhaha surrounding home cooked food is not actually for no reason. According to the Center for Disease Control (CDC), 76 million people are poisoned by food each year in the United States. This is mainly due to the food-borne pathogens such as bacteria, viruses and parasites that can harm or even kill you. Statistics suggests that forty cents of every U.S dollar spent on food is for prepared foods (which include restaurant food too) and which allows for more possibility of consuming cheap foods. Going by the statistics, cheap food can be either prepared when labour is low or the demand. The demand is high, which leaves us with a less paid chef who may or may not be experienced handlers, posing a greater risk of improper cooking and contamination of foods. At home, the risk is completely eliminated. To add, you can regulate temperature, oil, quality and salt in your home cooked food making it directly translates to better food- a criteria you must keep in check this summer. 

Health benefits of Cereal

© HealthTimesBlog.

Cereals used for human consumption belong to the grass family and are seeds of matured plants, in which nature has stored the elements for germination and growth of germs like starch, fat, protein, organic mineral salts and vitamins. They are rich in complex carbohydrates that provide lots of energy, lower blood cholesterol levels, maintain blood sugar levels, help prevent cancer, constipation, colon disorders, heart diseases, and are also enriched with proteins, fats, lipids, minerals, vitamins, enzymes, niacin, iron, riboflavin and thiamine. Most of the cereals, especially barley, oats, and wheat have abundant fibre. Breakfast cereal is packaged breakfast food, that is consumed cold or mixed with milk or water; often fruits are added for extra nutrition and taste. Cornflakes, porridges, and oatmeals are the best examples of breakfast cereal. The most familiar grains used for making breakfast cereals include rice, maize, corn, ragi, bajra, wheat, barley, sorghum, Italian millets and oats.

Nutritionists recommend including grains in diet, but it’s the whole grain that comes with the health benefits. Wholegrain should be a part of all meals, filling about a third of the plate. They come in two forms – refined or unrefined. Whole grains are unrefined and whole, while the refined grains are stripped of their outer bran coating and inner germ during the milling process. These would be white rice, white bread and white pasta. Bran cereals feature the benefit of maximizing the grams of fiber per each serving. Eating all bran cereal will make one feel more full, not only in the short term, but also extending to a couple of hours thereafter. This longer state of feeling sated may just have something to do with all bran cereal’s lower glycemic index. All bran cereal has also been found to reduce the likelihood of weight gain for both men over 40 as well as women in the age range of 38 to 63. These cereals help in managing your weight and reduce risk of obesity or other chronic diseases such as type 2 diabetes and heart disease. Dietary fiber, as contained in a high-fiber cereal, help lose weight because it is slow to digest and one feels less hungry. Cereal can also support weight control if consumed as part of a healthy meal or snack with fruits, fat-free yogurt or milk. The extra fiber from fruit and protein from dairy products can decrease hunger.

Why fad diets fail?

The famous strict diets or miscalled "low calories" are base on the idea that the fewer calories consume, the mayor amount of weight lose. However, promise magical results in a brief time disappear over a long period. This reality, which repeats in each new fad diet, has a rational explanation that reveals why the effects cannot be keeping. Even more, the limited and low consume of calories (energy throughout food) in the long term can mean a body great effort causing a variety of negative health consequences.

The drastic reduction of food intake and lack of essential nutrients explains why people whom follow strict diets end up starving, dehydrate, with overweight and an awful nutrition. To top it all, these diets produce an obsessive behavior associated with continuous weight control and calorie consumed and they generate compulsive behaviors related to food. You cannot do a lifetime record of what food and calories you must take. Therefore, people end up hating the scale, because this innocent device evidences a reality that contradicts the false promise of a diet.

The initial weight that you can lose with some of the fad diets is the result of a significant fluids loss. Without a proper medical supervision, this process can represent a danger to the body, causing disorders associated with body dehydration. In addition, strict diets can generate a significant weight reduction and fat levels loss, but at the same time may cause a loss of muscle mass and body energy. The body immediately detects that the food intake has been reduce and starts to function in inanition or alert condition, doing everything possible to conserve the reserves of energy that it has. This means that the less you eat in a long term, the less ability to burn energy your body will has, which is why you always will maintain your body weight without variation, no matter how little you eat.

“The drastic reduction of food intake and lack of essential nutrients explains why people whom follow strict diets end up starving, dehydrate, with overweight and an awful nutrition.”

What is an Initiation Diet?

To lose weight and do not get fat again, is essential to learn how to cook and eat healthily. If not enough for you to follow a fad diet for a period, you must change or modify the eating habits forever. Only then, you can keep a slim body over time and definitely avoid the undesirable extra pounds. In addition, the habit of exercise and healthy living directly influence to maintain a healthy slim body.
Precisely the "habits changes" are the base of an "Initiation Diet". Unlike a typical diet (known as strict diets or low fat), the initiation diet proposes to adopt a healthy and balanced eating behaviors over a lifetime. This is why more than a diet, it is a general guideline for you to eat without worrying about being overweight. In addition, with this new "lifestyle" you can achieve the ideal body weight without starving or putting in jeopardy your body, as most strict diets do.
The main benefit of a diet associated directly with “habits change” it is that is very healthy and provides a number of dietary advices we should all learn, even those whom do not wish or need to lose weight.

On the other hand, is necessary to increase certain foods consume, limit others and put aside those who will damage the body. At the same time, preparing meals in a certain way is the key to make food healthy without losing flavor.  Although in the beginning all these rules should be follow during the lose weight process but later, you must extend them throughout life, because you can eat varied, rich and without gaining grams. The difference is that at the beginning, you learn the habit of healthy eating, and later you just need to maintain it, but without giving up the pleasure of eat.
I have developed and adopted the "Initiation Diet" concept as a specialist in the area of wellness to synthesize the notion of healthy eating and nutrition throughout the content that I have published in this mini eBook. It is the result of a deep and reliable investigation for more than 20 years. At the next pages, you will find a different vision about diets and lose weight. The idea is that a real weight loss diet consists in a habits change for a lifetime, and not in momentary restrictions that later you give up. In addition, you do not stop eating with an initiation diet; you just have to do it with a more balanced strategy. The favorable result of people who have changed their eating habits has demonstrated the effectiveness of the initiation diets, especially because the new habits have given them a lifetime of health and wholeness with an ideal body weight. Now you do not need to count calories, stop eating delicious food or monitor every snack you consume. The success in finding the ideal weight is to follow only simple and healthy habits that will not modify your current lifestyle. Otherwise, you are fooling yourself and losing weight will be just an illusion. This explains why more and more people have many weight problems.

“The main benefit of a diet associated directly with "habit change" it is that is very healthy and provides a number of dietary advices we should all learn, even those whom do not wish or need to lose weight. On the other hand, is necessary to increase the certain foods consume, limit others and put aside those who will damage the body.”