Workouts and Green Tea..The Perfect Combination!

Drinking a couple of cups of green tea before exercise could help burn fat, researchers at the University of Birmingham suggest.
Scientists have found that green tea can increase fat oxidation''The rate at which fat is broken down inside the body'' during moderate intensity exercise. The beverage can also improve insulin sensitivity and glucose intolerance, meaning it could have the potential to reduce the risk of type 2 diabetes.

It is believed that green tea exerts its effects on fat oxidation through the inhibition of catechol O-methyltransferase, an enzyme that degrades the hormone noradrenaline. Higher concentrations of noradrenaline could potentially result in a continuing stimulation of the mobilisation of fats from fat stores. These fats may then be transported to the muscle and used as a fuel during exercise.

Experts from the School of Sport and Exercise Sciences carried out the study, published in  The American Journal of Clinical Nutrition.

The team of researchers, carried out two studies on young healthy men, who took either Green Tea Extract (GTE) – the equivalent of 3.5 cups - before performing in cycling trials. Scientists found that in the first group, the average fat oxidation rates were higher and that the contribution of fat oxidation to total energy expenditure was also significantly higher.

Green tea, discovered in China nearly 5,000 years ago, has long been thought to have health benefits. Over the last 10 years we have tried to find ways to increase fat burning during exercise. Apart from exercise training none of these ways have been very successful. The active compound in green tea, seems to be different and caused a significant increase in fat burning. This has potentially positive effects for athletes who want to increase their fat burning capacity or obese and diabetic patients who want to burn fat and lose weight.

In addition to effects on fat metabolism, green tea may have an effect on glucose tolerance and insulin sensitivity by improving glycemic control after an oral glucose load. After a meal insulin increases and this hormone makes sure that the nutrients are taken up by different tissues. In patients with type 2 diabetes tissues are insensitive to insulin. The study showed, however, that green tea extract ingestion can increase insulin sensitivity by 13 percent and can reduce the insulin response to a glucose load of 15 percent.

There is indirect evidence that the capacity to burn fat is related to various health benefits. An increased ability to burn fat may reduce the risk of developing type 2 diabetes, cardiovascular disease and obesity.

The best way to increase the capacity to burn fat is by regular physical activity. Nutrition supplements, sold as 'fat burners', are often claimed to have these effects but most of them are ineffective. Therefore the findings of this study are very exciting.
Have a nice week! :)

Does The Iced Green Tea Provide The Same Health Benefits as Hot One?

Many people all over the world enjoy the benefits of green tea these days. Loaded with antioxidants and nutrients that aid in preventing the onset of a wide range of ailments, the options for loose tea, green tea bags, and various sorts of green tea powders and supplements have never been more plentiful. In the midst of all this consumption of green tea products, there is the question of whether or not iced green tea is as healthy as hot green tea. The answer to that question has a lot to do with the type of product used, and the method of brewing.
With commercially brewed green tea beverages, the issue is not so much whether the iced green tea is healthier than a commercial beverage that is warmed before consumption. Rather, the focus is on what ingredients other than green tea is found in the beverage. In some cases, the product has very little tea, but is heavy on carbonated water and artificial flavors that provide no nutritional value whatsoever. In this scenario, it makes little difference whether the beverage is served hot or cold, since the nutritional content of the beverage itself is quite low.

When the hot or iced green tea is prepared using loose tea or even pre-packaged teabags, there is often a concern about the role of oxidation in the preparation of the tea. One school of thought holds that subjecting the tea to excessively hot temperatures decreases the presence of antioxidants in the brewed tea. According to this concept, tea that is brewed using water near body temperature is a better option, and has the added benefit of preventing the tea from becoming bitter. After the steeping is complete, the tea should be consumed either by drinking at room temperature or allowing it to chill in a refrigerator for a short time. In either case, drinking the tea soon after brewing is considered the best way to get the most nutrition from the drink.

Others believe that iced green tea does not lose its nutritional value, and has just as many benefits as hot green tea. Here again, the method of brewing is considered important. One approach calls for pouring cold water into a clear glass container, and adding either green tea bags of loose green tea contained in a tea ball to the water. The container is placed in the sun for a couple of hours, allowing the tea to steep as the sun’s rays gradually increase the temperature of the water. From there, the tea can be poured over ice and enjoyed as a refreshing beverage on a hot summer day, with no fears of losing any of the health benefits.

There is some support for the idea that while iced green tea and hot green tea both contain a substantial amount of nutrients and antioxidants, those nutrients are more readily absorbed when the tea is hot. Cold beverages must be warmed within the body to a certain temperature before they begin to break down and allow absorption into the bloodstream. By drinking hot tea instead, the nutrients spread throughout the body faster, providing nourishment at a more efficient pace.

Since both iced green tea and hot green tea are consumed in both Eastern and Western cultures, supporters for both approaches are readily found in just about any setting. The difference of opinion tends to settle on the use of fresh tea leaves, versus commercial products such as lattes made with green tea powder, or various forms of diet supplements. Research that indicates that hot wins out over iced green tea, or vice versa, is not universally accepted, with critics usually pointing out flaws in the testing methods or the selection of the tea used for the research. At present, green tea lovers should choose iced or hot tea based on personal preference, making sure to use tea products that are not loaded with a lot of extra ingredients.

Have a nice weekend! :)

To Buy or Not to Buy Organic?!

Is organic food really much better for you?

Prior to the Second World War, there was no need for organic food because of the care taken with the soil and the purity that was maintained with the fruits and vegetables being grown in that soil. In fact, fruits and vegetables were organic without being labeled as such. However, in nature, “perfect” fruit has always been rare. One of the reasons that chemicals started being added to fruits and vegetables was to improve their appearance. The organic apple is smaller, has a duller sheen, and the skin is a subtle blend of colours and imperfections. Chemicals were also added to keep the bugs away and prolong shelf life.
If a food has a “certified organic” label, with a code beginning with a 9, it means that each ingredient and every process qualifies it as organic and chemical free. Organic foods contain no:

• Preservatives, pesticides, artificial fertilizers or food colouring; these chemicals affect digestion and immunity, causing food sensitivities, allergies and other illness.
• Genetically modified ingredients, which result in new proteins being formed. Remember, adverse reactions to foods often occur because the body cannot break down proteins.
• Heavy or unnecessary antibiotics; only antibiotics that are necessary for individual animal treatment are used.

Also, organic food is grown in nutrient-rich soil that is rotated regularly. An organic apple has ten times more nutrients than non-organic. As a result, organic foods taste better than non-organic foods!

One excuse I often hear is that they cost more and "I can't spend a penny more for groceries." I also hear "What I do is not going to make enough difference to matter." I was also told by one person that their spouse read that everything that was labeled "organic" was not necessarily so. Is that true and, if so, how does a person know if something really is organically grown?

These are some common objections:

1) How can you be sure that food labeled "organic" really is organic?
Use of the term is regulated by the United States Department of Agriculture. In order to put the word "organic" on a food label, the grower or producer must get the product certified as organic by a USDA-accredited certifier. Those who knowingly label or sell non-organic products as "organic" can be fined up to $11,000 for each violation. The word "organic" is becoming little more than a money-maker for corporations who want to jump on the bandwagon.

A "certified organic" product can actually have a mix of organic and conventional ingredients. In fact, under the law, you could manufacture "organic beer" with completely conventional hops, label it "USDA Certified Organic," and charge a premium price for it, hops are allowed to be non-organic under USDA Certified Organic products.

As Farm Wars puts it:

"It's like putting gasoline in a glass of pure water and charging a premium for that water because it only contains 30 percent of the contaminant. 30 percent contamination is probably better than 100 percent, but would you want to drink it? The whole glass of water is poisoned due to the gasoline, yet the companies selling this product would like you to believe that because it contains pure water it is good."

2) What exactly does "organic" mean?
On a food label, "organic" means the food was produced without synthetic pesticides or fertilizers, sewage sludge, genetic engineering or irradiation. In the case of animal products, it additionally means the animal received no antibiotics or hormones and was fed organic feed containing no animal by-products. An organic label also means animals had access to the outdoors, though "access" is not defined in a meaningful way, which makes this the weakest provision of the regulations.

3) Are some foods with an "organic" label more organic than others?
Yes, among processed foods with multiple ingredients, those displaying the USDA organic seal and/or called "organic" on the front label have the most organic content: at least 95 percent. Those labeled "made with organic ingredients" on the front may be as little as 70 percent organic. (The latter cannot display the USDA's organic seal, but may display the logo of the certifying agent.)

4) Is organic food better for the environment?
Yes. By eliminating massive quantities of toxic pesticides and synthetic fertilizers used in conventional farming, organic methods help protect the health of our air, water and soil. Another benefit of organic food is that it does not add to the problem of antibiotic resistance which makes antibiotics ineffective for treating illness because antibiotic use in organically-raised animals is not allowed.

5) Is organic food safer for you to eat?
Yes. Unlike conventionally produced food, organic food exposes you to no synthetic pesticides or growth hormones. Many of these substances have been proven to cause cancer, birth defects and damage to the nervous and reproductive systems in animal studies, though at higher levels than commonly found in food. What has not been studied is whether exposure to low levels of these substances, individually or in combination as happens in the real world as distinct from the lab also has adverse health effects. In the absence of this information, the safest course is not to expose yourself to chemicals designed and proven to kill other forms of life. This is especially true for children, as their developing nervous and endocrine systems put them at much greater risk of harm than adults.

6) Is organic food worth the extra cost?
Yes, in the sense that you really do get extra value in the form of safer food that's better for the environment. But you still might not be able to afford a diet of it. If so, try picking and choosing your organic purchases. A study by the Environmental Working Group of 43 fruits and vegetables shows that you can reduce your pesticide exposure from produce by up to 90 percent by avoiding the twelve most contaminated fruits and vegetables and eating the least contaminated instead. If you have young children, a high priority might be organic milk.

7) Will your purchases make a difference?
Yes. The reason organic food is now the fastest-growing sector of the food industry is that consumers like you have shown they want it by buying it. There is, in fact, no other way to promote organic food than by buying it and encouraging others to do the same.

8) Is organic food always the best choice?
Not necessarily. Locally grown conventional food that travels a hundred miles to get to you may be a better choice than organic food grown 1,500 miles away. Why? Because transporting food a short distance causes much less global warming pollution. That local farm is also preserving open space in your area and contributing to your local economy.
Better yet, get food that is both local and organic.
Finally, it's worth noting that when it comes to what is best for the earth and human health, the USDA's organic standards are not the be-all and end-all. Some farmers have their own standards that might allow the occasional use of an antibiotic to treat real illness or a chemical to control a catastrophic pest outbreak (which would prevent organic certification), but actually do much more on a day-to-day basis to cultivate naturally fertile soil, promote biodiversity, provide for animal welfare, keep water supplies safe, protect agricultural workers' health and grow safe, delicious, nutritious food.

To Buy or Not to Buy Organic

Organic food was once only available at health food stores, marketed to consumers willing to pay extra for natural, environmentally friendly foods. Today, it's available at most grocers. People who buy organic are seeking assurance that food production is gentle to the earth, and/or they're looking for safer, purer, more natural foods. But with today's shrinking dollar, is buying organic worth the extra cost?

Buy Organic: Peaches

Going organic is good for you and the Earth, but if you can't always afford it  since organic can cost 50%-100% more  experts recommend spending most of your organic food dollars on produce and the foods you eat most often. The Environmental Working Group, a nonprofit organization in Washington, D.C., recommends going organic on produce that is most susceptible to pesticide residue, like peaches.

Buy Organic: Apples

Apples are a good source of fiber especially if you eat the peel. The peel also has healthful phytochemicals that may reduce your risk of cancer and heart disease. But the peel is also where pesticides accumulate. So buying organic apples is a good use of your organic food dollars. If you can't afford to buy organic apples, scrubbing their skins under running water can help reduce pesticide residues, too.

Buy Organic: Sweet Bell Peppers

While bell peppers are among those vegetables with higher pesticide residues, the USDA makes no claims that organic foods are safer, healthier, or more nutritious than conventional foods. Government limits set safe levels of pesticide use in growing and processing foods and residue allowed on foods. Although some pesticide levels are assumed to be safe, the chemicals used are toxic. Because kids' immune systems may not be fully developed, they may be at greater risk from some pesticides than adults.

Buy Organic: Celery

A crunchy, low-calorie vegetable with a bit of vitamins A, C, and K, folate, potassium, and manganese, one large stalk of celery only contains about 10 calories. Whether or not you buy organic celery, you can do your part to reduce pesticide residues, dirt, and bacteria by thoroughly washing the stalks under streaming water. Do not use soap

Buy Organic: Nectarines

This juicy fruit is rich in vitamins A and C, niacin, and potassium. An average-sized nectarine contains about 65 calories. Scrub or remove the peel to help reduce pesticide residues.

Buy Organic: Strawberries & Cherries

Strawberries and cherries are a great source of vitamin C. And while buying organic berries may give you a lot of bang for your organic buck, you may also want to consider buying local. Locally grown foods are usually fresher and kinder to the environment than produce that's been trucked across the country in energy-consuming vehicles.

Buy Organic: Pears

Pears rank second to the apple as the most popular fruit. A medium-sized pear contains about 103 calories and is a good source of health-promoting vitamin C and fiber. But they frequently have higher pesticide residues than many other fruits. The USDA has found almost 30 pesticide residues on pears. It's a good idea to scrub a pear's skin to reduce pesticide residue and bacteria, even in organic pears.

Buy Organic: Grapes

Grapes are a delectable low-calorie snack or dessert. One cup contains about 104 calories and is packed with vitamins C and K. Raisins (dried grapes) are also a good source of iron. Try to avoid imported grapes, which often have higher pesticide residues, but don't eliminate them from your diet if you can't always buy organic. Consider buying organic grapes for children and if you're pregnant.

Buy Organic: Spinach & Lettuce

Spinach  a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese has about 7 calories a cup. Lettuce has about 5 calories per cup. But they also have high levels of pesticide residue  the USDA Pesticide Data Program found 57 pesticide residues in spinach and 51 in lettuce. Buy organic or grow your own (greens do well even in large patio containers).

Buy Organic: Potatoes & Carrots

Potatoes are a good organic purchase especially since most conventional potatoes are pesticide intensive crops. They are a good source of vitamin C, vitamin B6, potassium, manganese, and fiber. A medium-sized baked potato contains around 161 calories without the fixings. Sweet, crunchy carrots are loaded with vitamins A and K and are a good source of fiber.

Buy Organic: Milk

Cows raised on conventional farms are often given recombinant bovine growth hormone (rBGH) to increase the amount of milk they produce. Does rBGH pose a health hazard to humans? Scientists don't agree. But if you have an infant or child who drinks milk, consider taking precaution and choosing rBGH-free or organic. Organic milk comes from cows that have not been given antibiotics or hormones. Many conventional brands are rBGH-free but aren't labeled as such.

Buy Organic: Beef

According to the Organic Trade Association, livestock on an organic farm cannot be given antibiotics or growth hormones unnecessarily  a common practice in conventional agriculture. Some experts think using antibiotics this way may contribute to the rise of superbugs. And although the risk to humans isn't clear, added hormones do show up in supermarket beef.

Buy Organic: Peanut Butter

Kids tend to eat a lot of peanut butter, so you may want to make sure they're not ingesting chemicals along with a PB sandwich. And peanut butter made from just organic peanuts and salt is healthier than conventional peanut butter with added hydrogenated oils and sugar. The natural oils in organic peanut butter may separate and form a layer on top of the jar if so, just stir it all up so it's creamy again.

Buy Organic: Baby Foods

Because kids' immune systems are not fully developed, they may be at greater risk from some pesticides than adults. Feeding them organic baby food provides peace of mind and ensures you give your baby the best start.

Look for the USDA Organic Seal

Don't confuse "free-range," "hormone free" or "natural" with organic. Look for the organic seal which means the food is grown, harvested, and processed according to USDA standards that include restrictions on amounts and residues of pesticides, hormones, and antibiotics. Natural pesticides are allowed. Organic foods cannot be treated with any sewage sludge, bioengineering, or ionizing radiation.

Buy Conventional or Local: Papayas &Mangoes

The Environmental Working Group lists several foods as having the least pesticide residues and not worth spending the extra money to buy organic varieties. Tough peels on some fruits and vegetables absorb much of the pesticide. If you discard the peel, the remaining food has less pesticide residue. Papayas and mangoes are among these foods.

Buy Conventional or Local: Broccoli

The health benefits of conventionally grown produce far outweigh potential risks from pesticide exposure, so enjoy broccoli raw or cooked after washing well. Florets that are dark green, purplish, or bluish contain more beta-carotene and vitamin C than paler or yellowing ones. This vitamin C-packed veggie is also a great source of vitamins A, K, and B6, folate, potassium, and manganese. One cup of raw broccoli has about 31 calories.

Buy Conventional or Local: Cabbage

Cabbage is a great source of vitamins C, K, and B6, as well as folate and manganese. One cup of raw cabbage contains only about 22 calories. Remove and discard the outer layers to cut down on dirt, bacteria, and pesticide residues. (Avoid buying precut cabbage, as the leaves may have already lost their vitamin C.)

Buy Conventional or Local: Bananas

It is a good idea to scrub even produce with inedible skins such as bananas before eating them; that way you keep any contaminates on the skin from spreading to the edible part of the fruit. Bananas are a good source of vitamin C, potassium, and manganese, and a great source of vitamin B6. A medium banana contains about 105 calories.

Buy Conventional or Local: Kiwifruit & Pineapple

An excellent source of vitamins C and K, a medium kiwifruit contains about 46 calories. Pineapple is a great source of vitamin C and manganese. One cup of the fruit contains about 74 calories. Scrub and peel the skins of these fruits before enjoying the sweet flesh.

Buy Conventional or Local: Peas

A half cup of fresh peas contains about 55 calories and is rich in vitamins A, C, and K, thiamin, and manganese. Peas are also a good low-calorie source of protein. A 100-calorie serving of peas (about 3/4 cup) contains more protein than a whole egg or a tablespoon of peanut butter, and has less than 1 gram of fat and no cholesterol. Rinse them before preparing.

Buy Conventional or Local: Asparagus

Asparagus can be found in green and white varieties. Four cooked spears of asparagus contain about 13 calories and are a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, niacin, folate, iron, phosphorus, potassium, copper, manganese, and selenium. Wash thoroughly before preparing.

Buy Conventional or Local: Corn

A good source of thiamin and folate, one cooked ear of yellow corn contains about 111 calories. Make sure the corn husks are green, tight, and fresh looking. Pull them open a little to make sure that the ear contains tightly packed rows of plump kernels. The kernels should be smaller at the tip of each ear. Large kernels at the tip are signs of overmaturity.

Buy Conventional or Local: Avocados

Avocados are loaded with dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. Avocados contain 60% more potassium per ounce than bananas. This fruit is an excellent source of healthy monounsaturated fat. While it's a good source of vitamin K and folate, an average-sized avocado packs about 227 calories. Wash and remove the skin before enjoying.

Buy Conventional or Local: Onions

A great source of vitamin C, one medium onion contains only around 44 calories. Remove the outer layers of skin before cooking or serving raw.

Understand Organic Terminology

When buying organic, look for the following USDA regulated terms on food labels:

• "100% organic"  This means the food has no synthetic ingredients and can use the organic seal.
• "Organic"  This means the food has a minimum of 95% organic ingredients. It can also use the organic seal.
• "Made with organic ingredients"  This means the food must contain at least 70% organic ingredients. These foods cannot use the seal.
• Meat, eggs, poultry, and dairy labeled "organic" must come from animals that have never received antibiotics or growth hormones.
• Standards for organic seafood and cosmetics have not been set.

Reduce Pesticide Residues

Whether or not you buy organic, you can do your part to reduce pesticide residues on foods with the following tips:

• Wash and scrub produce under streaming water to remove dirt, bacteria, and surface pesticide residues even produce with inedible skins such as cantaloupe. Don't use soap.
• Remove the outer leaves of leafy vegetables.
• Eat a variety of foods from different sources.

Eat Plenty of Fruits and Vegetables

One thing the experts agree on: Regardless of whether you choose locally grown, organic, or conventional foods, the important thing is to eat plenty of produce. The health benefits of such a diet far outweigh any potential risks from pesticide exposure. Government guidelines recommend eating a variety of fruits and vegetables. Adults should aim for 4-5 cups of produce every day for their health-promoting, disease-preventing substances.

Have a lovely night! :)

Green Tea & Ginger Health Benefits

Both green tea and ginger are called "superfoods" because they are bursting with antioxidants.They originate from China and have been used by Chinese medical practitioners for years. Western science also maintains that green tea and ginger may protect the body from many types of chronic disease.

.Antioxidant Benefits

Both green tea and ginger contain polyphenols, plant-based chemicals that neutralize free radicals in the body. Free radicals are unstable molecules that damage bodily organs.

Cancer Prevention

Since both green tea and ginger neutralize high amounts of free radicals, they may significantly reduce one's risk of developing cancer.

Heart Disease Prevention

Due to their antioxidants, both green tea and ginger protect against blood clots. They can remove the free radicals in fattening foods that lead to blood clot formation.

Other Health Benefits of Green Tea

Green tea may help reduce gum disease because one of its polyphenols, catechin, prevents oral bacteria from forming plaque.

Other Health Benefits of Ginger

Several studies show that ginger can alleviate motion sickness. One study recorded that ginger was more effective than medication in reducing motion sickness. See Resources for a link to the study.

How to Add Green Tea and Ginger to Your Diet

It is easy to enjoy the health benefits of green tea and ginger. Drink one cup of green tea and chop up at least one tablespoon of ginger for your salad, stir-fry or pasta each day.


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