Five Foods, Drinks & Spices that Can Bump Your Weight Loss

It seems like not a day goes by without you witnessing some kind of magical weight-loss-promising product. There’s a pill, gel and machine to target any problem wellness area on your behalf – with absolutely no effort of your part, of course. More often than not, you see such adverts and change the channel, or write it off without much thought, but there’s always one product you see and think “well, maybe…” Being overweight is a real concern in this country, and millions put their wellbeing at risk by buying into these shams. In actual fact, the only way to lose weight is to exercise and eat right, and anything else on top of that can only help you along in that journey. If you do want a boost – and just a boost, mind – to your weight loss wellness, it’s better to opt for natural, home remedies, so even if they don’t work, you’re not putting yourself in any danger. Here are a few natural remedies that can help make your efforts more effective:

 

1. Flaxseed: The outer coating on flaxseed is the thing that makes you feel fuller, and so it’s this miracle layer that aids you in your weight loss. By feeling fuller, you’re less likely to overindulge in unhealthy snacks and meals, and so you can lose weight more quickly. Moreover, flaxseed is also a rich source of omega-3 fatty acids which is good for your heart – and that’s always a good bonus! As flaxseeds are naturally flavourless, they won’t negatively affect the taste of your food, but they might add a nice little crunch. Simply crush them up and add them to soups, cereals, salads, and oats.

 

2. Green Tea: There’s no denying the immense popularity of green tea for weight loss, but where does it come from? The reason why so many people are switching from coffee to green tea is because of its high antioxidant capacity. In addition, research shows that green tea is capable of boosting your metabolism and burning fat, both of which can be a great help when you’re trying to lose weight. Plus, as you don’t drink green tea with milk or sugar, you can cut down on unnecessary calories.

 

3. Cinnamon: You might reserve this spice for Christmas, but cinnamon is a weight loss aid you should consume all year long. By activating the insulin receptors and enzyme systems involved in carbohydrate metabolism, cinnamon helps your body to regulate your blood sugar levels, increase metabolism and reduce bad cholesterol. Add a little to your coffee or tea, sprinkle some on your breakfast cereals, or try making healthy baked goods such as flapjacks, with added cinnamon.

 

4. Black Pepper: Adding black pepper to your foods aids in weight loss the same way that any hot food does; the piperine in black perpper acts as a digestive while also helping to prevent the formation of fat. Moreover, spicy foods tend to inspire you to become more active, which is a mightily important part of any weight loss programme. And the best thing is you can add black pepper to almost any dish.

 

5. Turmeric: There are many studies purporting the benefits of turmeric, with scientists even researching methods to see if it can be used to fight cancer. Therefore, it’s not hard to see how this Indian spice can aid in weight loss. As well as reducing your risk of health concerns such as diabetes, studies have shown that turmeric helps metabolise fat. Add turmeric to any Indian-style dish, such as veggies, rice, curries, and dahls.

Categories: black pepper, Cinnamon, Green, green tea, Lose weight, loss, nbsp, turmeric, weight, Weight Loss

Six Everyday Ways to Give Yourself a Better Complexion

Your skin makes up an important part of your anti-ageing wellness, but how do you keep it looking young and fresh? We’ve rounded up a few wellness experts to share their top tips for improving your complexion:

 

1. Consider Your Water: According to Susan H. Weinkle, an assistant clinical professor of dermatology at the University of South Florida, ‘Soft water doesn’t remove soap well, so it can leave a residue on your skin.’ Therefore, if you live in an area with soft water, you should only use a small amount of face and body cleansers. If you live in an area with hard water, on the other hand, Chicago-based dermatologist Carolyn Jacob recommends that you use gentle, non-soap formulas that aren’t meant to lather. This is because hard water prompts you to use even more cleanser, which can cause dryness.

 

2. Drink Green Tea: Florida-based dermatologist Andrea Cambio points out, ‘If your complexion is red or blotchy, this tea’s anti-inflammatory properties can be soothing. Iced is best because hot beverages can worsen redness and other symptoms of rosacea.’ Wellness expert Stacy Colino explains, ‘The epigallocatechin gallate (EGCG) in green tea may help prevent the collagen destruction that leads to wrinkles as well as sun-induced DNA damage in the skin (think lines and discoloration).’

 

3. Keep Stress Under Control: Colino details, ‘In a study conducted at Stanford University, researchers found that during exam time, students who felt stressed had more severe acne breakouts than did those under less pressure. That’s because stress increases the body’s production of hormones such as cortisol, which can make skin oilier and decrease its ability to fight off acne-causing bacteria.’ To help you keep that frazzled feeling in check, Lisa Donofrio, an associate clinical professor of dermatology at the Yale University School of Medicine, advises that you regularly practice stress-management techniques, like yoga, deep breathing, and meditation. She notes that this ‘can help conditions such as acne, psoriasis, rosacea, and seborrhoea.’

 

4. Improve Your Air Quality: ‘Just being around smoke can lead to the release of free radicals that damage skin and hasten ageing,’ says Diane S. Berson, an assistant clinical professor of dermatology at the Weill Medical College of Cornell University, in New York City. Colino adds, ‘Change the air filter in your furnace regularly, and if you cook with oil, use the fan over your range. Also keep in mind that dry indoor air can dehydrate skin and make fine lines more noticeable. Run a humidifier in your bedroom to minimise these problems.’

 

5. Watch Sun Exposure Indoors: ‘UV rays (in particular UVA rays) can penetrate the windows in your home and office and cause wrinkling and brown spots,’ Colino warns. ‘The same goes for car windows: Studies have found higher rates of skin cancers on the left side of the face and upper body than on the right, since that side is more exposed when you’re driving.’

 

6. Watch Your Dairy Intake: Colino outlines, ‘Research from the Harvard School of Public Health found that teenage girls who consume a lot of milk are almost 30% more likely to have acne than those who drink less, and experts believe the same holds true for adult women prone to serious breakouts. Surprisingly, skimmed milk seems to be a worse offender than whole milk. Scientists don’t understand exactly why milk products can lead to acne, but some surmise that the natural hormones present in dairy may be to blame…While cutting back on dairy won’t solve a pimple problem single-handedly, it may make a difference for those who suffer severe breakouts.’

Categories: air quality, assistant clinical, based dermatologist, clinical professor, colino, Dairy, green tea, hard water, nbsp, skin, soft water

8 Expert Tips and Scientific Facts to Help You Burn Fat Fast

Weight loss is all about burning fat, but how do you do that in a way that doesn’t harm your wellbeing? We’ve rounded up the best expert tips and scientifically proven facts to help you burn fat faster and look after your wellness in the process.

 

1. Drink Green Tea: Wellness expert Hallie Levine details, ‘Green tea isn’t known only for its cancer-fighting benefits: It may help boost your metabolism, too. People who took green-tea extract three times a day saw their metabolic rate increase by about 4%, according to a study published in the American Journal of Clinical Nutrition.’ Joy Bauer, a New York City nutritionist and author of Cooking with Joy, comments that because green tea contains catechins, it increases your brain’s levels of the metabolism-speeding chemical norepinephrine.

 

2. Pump Iron: ‘A pound of muscle burns up to nine times the calories of a pound of fat,’ notes Richard Cotton, MA, chief exercise physiologist for myexerciseplan.com. Levine explains, ‘Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What’s more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise.’

 

3. Eat Iron: Samantha Heller, RD, a nutritionist at the New York University Medical Centre, warns, ‘If you don’t have enough of this mineral, your body can’t get enough oxygen to your cells, which slows down your metabolism.’ Good sources of iron include lean red meat, chicken, fortified cereal and soy nuts.

 

4. Drink Plenty of Water: ‘A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30%,’ says Levine. ‘Using these results, they estimate that by increasing your current water intake by 1.5 litres a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.’

 

5. Get Your Thyroid Checked: Pamela Peeke, MD, professor of medicine at the University of Maryland and author of Fight Fat After Forty, points out, ‘The thyroid gland controls your body’s metabolism, so one of the first signs that it may be off is an inability to lose weight.’

 

6. Avoid Alcohol: While everyone likes a glass of wine with dinner, drinking water instead can help keep your favourite meals from going straight to your hips. ‘Alcohol slows your metabolism by depressing the central nervous system,’ Levine states. ‘A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat.’

 

7. Start Interval Training: Researchers at Laval University in Quebec have shown that high-intensity interval training burns more fat than regular, consistent aerobic exercise. Glenn Gaesser, PhD, director of the Kinesiology Programme at the University of Virginia and author of The Spark, recommends, ‘Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes.’

 

8. Consume More Calcium: A study published in the journal Obesity Research found that if you eat low-fat dairy products, such as non-fat yoghurt and low-fat cheese, three to four times a day, you can lose 70% more fat than low-dairy dieters. Study author Michael Zemel, MD, director of the Nutrition Institute at the University of Tennessee in Knoxville, explains, ‘Calcium serves as a switch that tells your body to burn excess fat faster.’

Categories: expert tips, fat-burning, green tea, Interval Training, iron, metabolic rate, Metabolism, nbsp, study, study published, Weight Loss

Sipping in Style: How to Drink Tea Like a Boss

Tea is a staple part of every Brit’s diet, but did you know it’s good for your health, as well as your sense of wellbeing? According to five new studies in the American Journal of Clinical Nutrition, tea may be able to protect your wellness against stroke and heart disease, decrease your blood pressure, boost your brain power, and help you lose weight. Prediman Krishan Shah, MD, director of the Division of Cardiology at Cedars-Sinai Heart Institute, explains, ‘It contains antioxidants, which may help fight free radicals known to contribute to cancer, heart disease, and clogged arteries.’ Moreover, the caffeine content in tea stimulates your nervous system, which, in turn, increases the rate at which your body burns fat. And the amino acid theanine in tea works with the caffeine to influence your brain’s neurotransmitters, leading to increased alertness and mental productivity.

 

If you want the health benefits, but aren’t so big on sipping tea with your pinkie up, we’ve got some awesome recipes from top mixologists, chefs and nutritionists so you can sip in style:

 

1. The Tea-Totaler: For this recipe, courtesy of Bill Anderson, beverage director at Vie in Western Springs, Illinois, you will need:

 

• 1 c chamomile tea, steeped


• 1 c sugar


• 1 c soda water

 

Anderson directs, ‘Dissolve sugar in piping hot tea, and let cool. Fill glasses with ice half way with tea syrup. Top off with soda water. Serves two to four.’

 

 

2. Burn Juice: This recipe, provided by Dawn Jackson Blatner, RDN, CSSD, LDN, serves one. You will need:

 

• 1/4 c brewed green tea, cooled


• 1 roma tomato


• 1 celery stalk


• 1/2 red bell pepper


• Dash of cayenne


• 3 ice cubes

 

‘Combine all ingredients in blender and puree until smooth,’ says Blatner. ‘Not only do you score a metabolism boost from the caffeine-rich tea, but a compound in cayenne pepper called capsaicin helps control hunger and increase fat burn. Plus, this drink has only 35 calories and provides 140% daily vitamin C.’

 

 

3. Tropical Green Tea Smoothie: Blatner notes, ‘The almond milk provides bone-building calcium and immune-boosting vitamin D, while pineapple contains bromelain, an enzyme for healthy digestion.’ As with the above recipe, you blend all the following ingredients until smooth:

 

• 8 oz brewed green tea, chilled or room temperature


• 8 oz unsweetened vanilla almond milk


• 1/2 c frozen mango chunks


• 1/2 c pineapple chunks


• 1 Tbsp honey

 

 

4. Ginger Green Tea Lemonade: Blatner’s Ginger Green Tea Lemonade recipe is great for digestion, as well as your overall health. You will need:

 

• 1 c brewed green tea, hot


• 1/4 c sliced and coarsely chopped fresh ginger


• 3/4 c lemon juice (about 4 lemons)


• 6 Tbsp agave nectar


• 2 c sparkling water

 

Blatner instructs, ‘Create ginger water by pouring hot tea over chopped ginger and set aside for 15 minutes. After 15 minutes, pour 3/4 cup ginger water into a pitcher; discard remaining liquid and ginger. Add lemon juice, agave, and sparkling water to pitcher. Serve over ice in glasses garnished with lemon slices. Serves six.’

 

 

5. Crimson Toddy: This recipe comes from Chris Cason, Tea Sommelier and Co-Founder of Tavalon Tea. You will need:

 

• 4 oz boiling water


• 1 tsp Crimson Punch tea (or any citrus and sweet tea blend)


• 2 oz bourbon


• 1 Tbsp agave nectar


• 1 orange slice


• 10 whole cloves


• Cinnamon stick

 

Cason details, ‘Steep tea in boiling water for five minutes, then strain into insulated measuring cup or bowl. Cover to keep hot. Press cloves into the orange slice, and then place the slice at the bottom of a glass like a brandy snifter. Pour in bourbon, and then pour in the hot tea. Stir in agave nectar with cinnamon stick. Serves one.’

Categories: agave nectar, Benefits, brewed green, ginger water, green tea, heart disease, hot tea, lemon juice, nbsp nbsp, Recipes, sparkling water, tea

Four Fat-Busting Foods that Can Help Men Lose Weight

A lot of weight loss articles are aimed at women, but what about men who want to shed a few pounds? Stubborn fat affects everyone’s wellbeing, so male diet wellness shouldn’t be ignored. If you are a man looking for a shortcut to losing weight, we’ve got a list of the top fat-burners for you. These foods will rev up your metabolism, whether for better, more confident looks, or a reduced risk of heart diseases and type 2 diabetes.

 

1. Oats, Whole Grains and Milk: These foods work well together, so we’re discussing them at once. Oats, whole grains and milk are fortified with complex carbohydrates, lots of fibre and calcium – all of which help with weight loss. Fibrous complex carbs keep your metabolism at top speed and keeps insulin levels in check, meaning that your body will not store extra calories as fat. Moreover, these foods are burned off slowly, giving you a time release of energy and helping you feel fuller for longer. As all three of these foods kick-start your metabolism, you should eat them as part of your breakfast.

 

2. Cayenne pepper, Jalapenos and Habaneros: All of these spicy foods contain capsaicin, which is a chemical that increases your heart rate. In the 80s, a study showed that eating at least one spicy meal a day increases your metabolism by as much as 25%. More recently, researchers in Quebec showed that not only does one spicy boost your metabolism; it also helps your body to burn more calories for the next three hours. In fact, adding more spice to your food, or choosing spicy snacks in between meals, can help you burn an extra 1000 calories per day.

 

3. Coffee and Green Tea: The reason why these two are clubbed together is that they provide the same results in the same way, albeit through different channels. Both coffee and green tea increase your metabolic rate, but coffee does this through caffeine and green tea achieves this thanks to EGCGs. Researchers has found that consuming three cups of either beverage every day helps you to burn an extra 80 calories – even without doing any physical activity. Scientists also note that men who drink a cup of coffee roughly two hours before going to the gym are able to work out for longer. Plus, your body uses up more oxygen in the process, meaning that you build up on more lean muscles, and that again helps to burn fat cells.

 

4. Lean cuts of meats: Lean pork, beef, chicken and turkey are all high in protein, and red meats contain iron and zinc. These two minerals help men to build muscle effectively, which means that, contrary to popular opinion, eating red meat will help you lose weight faster – as long as you opt for lean cuts. Compared to complex carbs, the protein coming from meats takes longer to be digested and broken down by your body, meaning that your body uses up more calories to break down the food. There has been extensive research into this topic, the best of which reveals that men who eat 20% more protein as compared to carbohydrates burn almost twice as many calories as those who eat just carbs. While white meat is still a great source of protein, lean red meat is more often recommended for men. This is because lean red meat is the best natural source of creatine you can find. Creatine is amazing for helping you build muscle, and, for men, the top fat burning foods will obviously include foods that help build bigger muscle.

Categories: Build Muscle, Complex Carbs, foods, green tea, lean cuts, lean red, lean red meat, Lose weight, men, red meat, Weight Loss

7 Supplements that Help Women Lose Weight and Build Muscle

When it comes to losing weight, there’s not substitute for or shortcut around a healthy, balanced diet and exercise programme. That said, you can always help your wellbeing along by adding some lean muscle mass or weight loss supplements. There are plenty of options available to give your diet wellness a boost, so let’s take a look at what’s on offer in a little more detail.

 

1. Raspberry ketones and African mango: Raspberry ketones and African mango usually get mentioned together because you’ll find both ingredients in most of the weight loss supplements you try. In 2012, Dr. Oz praised this duo as one of the latest and greatest weight loss supplements for women. Award-winning wellness writer Hope Gillette comments, ‘While there is little large-scale data to back up the claims, raspberry ketones supposedly regulate the hormones related to fat burning, tricking the body into thinking it’s thin while at the same time slightly increasing the body’s core temperature to promote caloric burn. African mango enhances the fat burn associated with this supplement and regulates the hormone leptin.’

 

2. Garcinia cambogia: You may have heard of this supplement by another name, such as acide Hydroxycitrique, HCA and Brindal Berry. Gillette explains, ‘Garcinia cambogia originates in Southeast Asia and is one of the more recent additions to the weight  loss supplements for women list. Like most natural supplements the claims with garcinia cambogia have not been evaluated by the Food and Drug Administration; however, this product’s claims to fame include promotion of a gradual sugar release into the blood stream which prevents the body from storing it as fat.’

 

3. CLA: Conjugated linoleic acid (CLA) is one of the more popular weight loss supplements around. Gillette explains that the supplement ‘utilises the fatty acids found in CLA to help reduce feelings of hunger, decrease body fat, build lean body mass, and promote a feeling of fullness.’ Again, the research to back up these claims is, at best, mixed, but according to the Natural Medicines Comprehensive Database, CLA is “possibly safe” and “possibly effective.”

 

4. Green tea: ‘The benefits of green tea are numerous, but when it comes to weight loss the reviews are still inconclusive,’ says Gillette. ‘Still the antioxidant properties are reason enough to give this supplement a try for dropping those extra pounds. Some preliminary evidence suggests green tea decreases appetite and increases calorie and fat metabolism.’

 

5. Hoodia: The National Centre for Complementary and Alternative Medicine states that the stem of the Hoodia root has been traditionally used by bushmen to reduce hunger and thirst during long hunts. However, Gillette warns, ‘It is important to note that there are no human studies on the safety or efficacy of Hoodia, so add to your diet at your own risk.’

 

6. Flaxseed oil: Unlike the weight loss supplements we’ve mentioned already, flaxseed oil aims to build lean muscle mass and should be used alongside your exercise programme. Gillette details, ‘This natural oil contains omega-6 and omega-9 fatty acids and…stimulates burn of fat cells while also aiding in muscle recovery. Flaxseed oil is considered beneficial as a lean muscle mass supplement for women because it promotes healthy muscle production and retention. Some studies suggest, however, that flaxseed oil can have negative effects if more than 30 grams are consumed daily.’

 

7. Whey protein: Again, whey protein is like flaxseed oil and helps you to build lean muscle mass. ‘When taken after a workout, whey protein activates certain cellular mechanisms, which in turn promote muscle protein synthesis, boost thyroid function, and also protect against declining testosterone levels after exercise,’ Gillette points out. ‘To promote muscle growth, whey protein must be taken within two hours post exercise.’

Categories: build lean, flaxseed oil, garcinia cambogia, green tea, lean muscle, loss supplements, muscle mass, Supplements, Weight Loss, whey protein

How to Ditch that Beer Belly Without Ditching the Beer

Everyone likes a drink now and then, so ditching drinking in favour of your weight loss wellness can make you jack in your diet altogether. According to personal chef Diane Henderiks, RD, founder of Dish with Diane, your liver processes alcohol before other it does any other carbs and protein, meaning that the sheer presence of alcohol in your body slows down your fat-burning ability. Your wellbeing won’t be ruined if you have stick to one drink a day (that’s five ounces of wine, 12 ounces beer, or one ounce of a spirit) but if you want to drink AND lose weight, you might need to develop a few of the following healthy habits as well:

 

1. Chill Out: Cortisol is the hormone that encourages your body to store fat—particularly in your abdominal region – and anxiety causes cortisol to be produced in spades. It has been shown that deep-breathing exercises help to lower your stress levels, so pause for some deep-breathing time every hour. Set an hourly alarm on your phone and, when it goes off, take five to 10 deep-belly breaths, inhaling for five counts and exhaling for 10 counts.

 

2. Eat Enough: This is good advice for anyone wanting to lose weight, regardless of whether you ditch the drinks or not. When you don’t eat enough food to satisfy your body, it goes into starvations mode, Henderiks warns. This means that, out of fear of not being fed, your body will store extra fat for energy, rather than burning it off and keeping your belly taut.

 

3. Keep Up Your Strength: The more muscle you have, the faster your metabolism is and the more calories you burn all day long. This is because muscle is more metabolically active than fat, and exercise physiologist Tom Holland, author of Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag, asserts that you need to do two to three total-body strength sessions a week in order to build that quality lean muscle.

 

4. Eat Wholegrains: In a study from PennsylvaniaStateUniversity, it was found that eating wholegrains instead of refined grains helps you lose more fat around your midsection. Moreover, researchers at Tufts University have reported that including three servings of whole grains and less than one serving of refined carbs in their diets every day helped participants lose 10% more visceral fat than those who didn’t follow this diet.

 

5. Work Your Abs from All Angles…: Celebrity trainer Gunnar Peterson, who works with Sofia Vergara, Kim Kardashian, and Vanessa Lachey, points out that there are three planes of motion you need to target when working on your abs. To challenge and define your ab muscles, you need to hit your sagitall plane (front to back and up and down) with crunches and reverse crunches; your frontal movement (side-to-side) with standing side bends; and transverse action (rotational) with chops or twists.

 

6….But Don’t Overdo the Ab Work: While you need to do ab-specific moves to tone your tummy, Holland asserts that these are the “finishing moves” once you’ve removed excess fat via diet and exercise. The majority of your workout should be focused on the rest of your body, and only 10% of your time should be dedicated to abs work. For the other 90% of your workout, focus on strength training and/or cardio.

 

7. Drink More…Green Tea: There is a whole heap of studies show to show that green tea deals with belly fat. This is due to an antioxidant called EGCG which helps boost metabolism and may specifically target abdominal fat.

Categories: abdominal fat, Alcohol, Belly, body, Deep Breathing, drink, green tea, Lose, Lose weight, nbsp, Personal Trainer, Weight Loss

How to Take Control of Your Diet with Healthy Habits

There are similarities between every popular diet plan you see. More often than not, the weight loss strategy will blame certain foods for your wellness problems, tell you to eat less and/or prescribe some sort of “cheap” approach that over-promises on the results. The problem with these kinds of plans is that they don’t benefit your wellbeing in the long-term, albeit providing short-term results. However, such diets are not sustainable because they’re so strict you almost feel like you’re a prisoner to your dietary warden.

 

This is why nutrition coach and exercise physiologist John Berardi, PhD, of Precision Nutrition, created a system that makes it easy for you to lose weight in a sustainable way. Berandi, who also serves as a performance consultant for Nike and as an adjunct instructor at Eastern Michigan University and the University of Texas, has found this his Lean Eating programmes have helped people to lose weight over and over again, thanks to an approach that focuses on putting you in control on your weight loss through the formation of healthy habits. ‘Sure, you’re going to see calories and food suggestions like other plans,’ Berandi admits. ‘But that’s where the similarities end. The bigger picture is you’re going to understand how you can adapt this plan to almost any food preference and any schedule. And once that happens, you’ll not only feel less stressed by your diet, you’ll also be able to directly influence the way you look.’

 

According to Berandi, ‘During a get lean plan—where you want to uncover the body you’ve always wanted—the goal is to shift the way you eat to drop fat without having to feel like you’ve cut calories. So while you will be eating less, you’ll be focusing on more nutrient dense foods that will have you feeling fuller, which makes the process easier than you’d expect. More importantly, you’ll be supplying your body with the type of food you need to burn fat and look ripped.’ Therefore, Berandi and his colleagues have created a four meal plan that you can adapt to fit your schedule.

 

1. Breakfast:

• Five eggs (Two palm-sized portions)


• One fist-sized portion of spinach


• One cupped handful of old fashioned oats


• One cupped handful of mixed berries


• One entire thumb of chopped walnuts


• One glass of water, green tea or black coffee

 

2. Lunch:

• Two palm-sized portions of chicken


• Two fist-sized portions of mixed greens


• One fist-sized portion of chopped carrots and cucumbers


• One cupped handful of black beans


• Two entire thumbs of guacamole


• One glass of water, green tea or black coffee

 

3. Mid Afternoon Snack:

• Two palm-sized portions of protein powder


• One fist-sized portion of pumpkin


• One fist-sized portion of spinach


• One cupped handful of old-fashioned oats


• Two entire thumbs of chopped walnuts


• 8oz unsweetened vanilla almond milk


• Ice cubes as desired

 

4. Dinner:

• Two palm-sized portions of wild salmon


• Two fist-sized portions of zucchini


• One entire thumb of extra virgin olive oil


• Two cupped handfuls of sweet potato


• 8oz water

 

Bertandi adds, ‘We’re not big fans of counting calories. We think you should eat according to hunger cues and adjust according to results. That’s the real magic of what we do at Precision Nutrition. Instead of strict meal plans we teach a habit strategy, outlining best practices like: slowing down your meals, eating lean protein with every meal, eating veggies and fruits with each meal, and including healthy fats…Also keep in mind that instead of using ounces, grams, and other metrics, we prefer to use the simplest metric possible: the size of your hand. For example, for men we recommend two palm-sized portion of chicken. This is the preferred approach because your hand generally scales with your body size.’

Categories: chopped walnuts, cupped handful, entire thumb, fashioned oats, fist sized, four meals, green tea, healthy habits, long-term weight loss, palm sized, water green, Weight Loss

The Detox Diet: Get Slimmer in Time for the Festive Season

At this time of year, there’s a whole bunch of upcoming events that you need to look fabulous for, but not very much time in which to get your wellbeing in shape. However, before you panic and attempt the latest fad diet, relax. You can lose weight fast without putting your wellness at risk by trying a detox diet. According to nutritionist Teresa Boyce, ‘Detoxing is the ideal method for losing a few kilograms. It also motivates you to take control of your diet and inspires you to continue eating well after the programme is over.’ Fast weight loss with long-term motivation? Sign us up!

 

Boyce explains, ‘We are exposed to toxins every day and a build-up can affect our neurological, immune and endocrine (hormone) systems. The most common offenders are air pollution, food additives, pesticides, alcohol, cigarette smoke and heavy metals. When large amounts of toxins are consumed over a long period of time, health issues arise. By following a detox diet you reduce the toxic load and enable the body to function more efficiently. Detoxing simply requires a little discipline and a fridge full of nourishing foods.’ For Boyce’s plan, you prepare for the first week, followed by two full weeks of detoxing.

 

When doing your shop for the next few weeks, include fresh vegetables, fresh fruits, nuts, seeds, gluten-free grains, legumes, soya products, lean protein, green and herbal teas, cold-pressed extra-virgin olive oil, apple cider vinegar, flaxseed oil, organic honey, and almond or cashew spread. Do not put any of the following foods in your trolley: grains containing gluten, non-lean sources of protein (beef, pork, shellfish, bacon, sausages and preserved meats), dairy, sugar, processed foods, refined foods, fast foods, unhealthy beverages (alcohol, coffee, black tea, soft drinks, cordial and commercial juices), salt, peanut butter, commercial dressings and sauces, artificial colours, flavours, additives, flavour enhancers or hydrogenated fats.

 

‘In week one, start weaning off caffeine and alcohol,’ Boyce instructs. ‘If you drink two cups of coffee a day, reduce it to one or every second day. This early stage is aimed at limiting potential withdrawal symptoms that vary from a light headache to migraines, nausea and low energy levels. Start to up your water intake.’ Throughout the next three weeks, you should drink at least two litres of pure water each day, eliminate alcohol, exercise daily and choose organic wherever possible. Boyce adds, ‘Onions, broccoli, kale and cabbage are top vegetables for cleansing. They help the liver convert toxins to harmless substances to be excreted out of the body.’

 

Boyce also has some useful tips for getting the most out of your detox diet:

 

1. Start the day right: ‘Start the day with a glass of freshly squeezed lemon juice in water,’ Boyce advises. ‘This enhances digestion and liver detoxification. Don’t throw out the peel; the nutrients in lemon zest further promote liver detoxification. Add the zest to salads, cooked quinoa or fish.’

 

2. Go green: Boyce recommends, ‘Sip on green tea throughout the day. It will help manage coffee withdrawal plus provide the body with antioxidants to help neutralise toxins. Green tea does contain caffeine, but it’s only a small amount and the benefits outweigh the minimal caffeine levels.’

 

3. Add some flavour: ‘Add fresh herbs to meals, especially coriander,’ says Boyce. ‘This delicious herb has a unique detoxifying action and goes particularly well with stir-fries, fish and salads.’

 

4. Eat slowly: Boyce points out, ‘Chewing each mouthful of food 10 to 12 times improves digestion and allows you to feel a sense of fullness without overeating.’ Take your time with your food and really focus on what you’re eating, rather than wolfing it down in front of the TV.

Categories: boyce, detox diet, diet, fast weight loss, foods, Getting Started, green tea, liver detoxification, nbsp, nbsp boyce, time

5 of the Best Products that Actually Help You Lose Weight

While one’s weight is regulated by hundreds of systems within the human body, there are a few key concepts when it comes to weight loss. This includes improved metabolism, reducing appetite in a healthy manner, increasing energy, and increasing the burning of calories. While losing weight naturally is often a slow and hard process, there are many products that advertise that they can help people to lose weight in an instant with no work. The problem is that many of these products do not work or they can have extreme side effects that can destroy your overall health. Here are five of the most popular and effective products that have been put at the forefront of weight loss, and that actually work.

 

 

1. Fruit-Based Cleanses

 

A detox or cleanse is typically seen as one of the first steps to weight loss in order to remove the huge amounts of lingering toxins that can fill up in the body. A cleanse typically utilizes fresh fruits, vegetables, juices, and a hand full of other supplements in order to allow the body’s chemical balance and metabolism to “reset” and start weight loss on the right foot.

 

 

2. Vitamin D

 

Vitamin D is a powerful tool when it comes to weight loss for two reasons. First, it allows cells to become more sensitive to insulin, which will in turn affect how many calories are absorbed and needed throughout the day. It may also have affect on leptin levels, which is a hormone that triggers the brain to stop eating. Vitamin D supplements are easy to find in any grocery or drug store.

 

3. Protein Meal Replacements

 

Protein is often seen as a supplement that is needed for increased muscle strength, but it has a dramatic effect on one’s metabolism. Protein-based meal replacement products from NaturesSunshine.com will improve bone and muscle strength while curbing one’s appetite for long periods. Protein will also help to keep your energized throughout the day, unlike carbohydrates while will be burnt quickly and leave you without energy a short time after they are processed.

 

 

4. Calcium

 

While an abundance of dairy products can result in weight gain, calcium supplements remain an excellent option for shedding pounds. Calcium that is stored in fat cells reduces the amount of fat that is stored in these cells and improves the body’s ability to break down fat as it is consumed.

 

 

5. Green Tea Extract

 

Green tea has long been one of the most popular health foods in the world due to ingredients such as antioxidants, but the extract is now being used as a powerful weight loss tool. The leading ingredients in green tea extract are theanine, caffeine, and catechins, and these have each been show in some studies to cut down on belly fats, reduce LDL in the body, and improve one’s circulation and metabolism.

 

 

By focusing on natural products and supplements, anyone can be sure that they are losing weight in a healthy manner. In addition to being extremely effective, this may also help to keep the weight off permanently without dramatic fluctuations.

Categories: green tea, healthy manner, Lose, Lose weight, Losing Weight, muscle strength, nbsp, nbsp nbsp, products, tea extract, weight, Weight Loss

Natural Healing: 5 Remedies to Control Common Health Problems

With health costs soaring, people are increasingly turning to natural remedies to prevent and cure many common health problems. There are a variety of herbs, natural foods and other healthy substances that can help you maintain optimum health. The following are five of nature’s most powerful healers:

 

1. Apple Cider Vinegar

 

Apple cider vinegar has an amazing number of health benefits. Using a small amount on a daily basis is a good tonic for your entire body, and it supports the immune system. It’s also an effective remedy for heartburn or indigestion. In addition to taking it when you have stomach problems, you can take some prior to eating foods that you know cause you distress to avoid the effects it might typically have on your body. Apple cider vinegar is also good to use when you have cold or flu symptoms, since it is known to help clear congestion and relieve a sore throat.

 

 

2. Aloe Vera

 

Aloe vera is a plant that has been used for many different ailments throughout history. Used topically, it can soothe burns and skin problems. Consumed as a juice, it’s very high in vitamins, minerals, amino acids and healthy fatty acids. Many people take aloe vera to aid with digestion as well. It has helped many who suffer from acid reflux and irritable bowel syndrome. Aloe vera also helps balance the body’s pH levels since it is more alkaline, which will help your body ward off illness and disease.

 

3. Garlic

 

Garlic is not only a flavoring for many dishes, it’s also a powerful natural remedy. One of the main reasons for taking garlic is to control blood pressure. The anti-inflammatory properties of garlic make it effective for treating or preventing colds as well. Health.com lists garlic as one of nature’s best remedies for the cold and flu. If you are using it for colds, it’s best to eat the garlic raw in small pieces or minced in your food. Garlic loses many of its helpful properties when it is cooked. Used on the skin, it can also help clear up acne and psoriasis.

 

4. Green Tea

 

This is a beverage that has been popular in many Asian countries for centuries. Recently, however, the many health benefits of green tea have been discovered by the rest of the world. The antioxidants in green tea are helpful for supporting heart health. It’s a gentler stimulant than coffee. There is evidence that regular consumption of green tea can aid with weight loss. It may also be helpful for treating or preventing gum disease. For a good selection of natural and healthy green tea products, click here.

 

5. Cayenne Pepper

 

Cayenne is used to make food more spicy and flavorful, but it also has many medicinal uses. It has anti-fungal and anti-allergen properties that can help to clear up many conditions. Some migraine headache sufferers find that cayenne is useful for preventing headaches. It also stimulates the circulatory and digestive systems.

 

Nature is a vast medicine chest that has many helpful plants, herbs and other beneficial substances. The above are some of the most powerful natural remedies you can find. They are all relatively inexpensive and easy to find as well.

Categories: Aloe Vera, apple cider, cider vinegar, common health, green tea, healing, health, Health Benefits, health problems, Natural, natural remedies, powerful natural

The Big C: Why this Vitamin is Vital for Staying Young

When you think of the wellness benefits of vitamin C, your imagination probably stretches as far as scurvy, and the common cold. As the former really isn’t so much of a problem in modern day Britain, and the latter probably isn’t going to properly threaten your wellbeing, this makes vitamin C rather, well, insignificant, doesn’t it? However, this is an unfair judgement to pass on vitamin C, as scientists have taken a fresh look at the nutrient, and deemed it a vital vitamin for your anti-ageing wellness, as well as helping you stay healthy. Here’s why:

 

1. C away those wrinkles: There’s not a beauty product around that doesn’t have an ingredient list filled to the brim with antioxidants. The reason for this is that antioxidants (including vitamin C) can help you to turn back the clock on your wrinkles. According to an October 2007 study, published in the American Journal of Clinical Nutrition, if you eat vitamin C-rich foods, you’re less likely to have wrinkles and age-related dry skin than those whose diets contain only small amounts of the vitamin. Patricia Farris, MD, clinical assistant professor of dermatology at Tulane University in New Orleans, explains, ‘Vitamin C does some repair and firming on the skin.’

 

2. C that heart protected: While the wellness debate continues over the true effectiveness of vitamin C in preventing heart disease, the evidence on the “pro” side is pretty convincing. A Finnish study found that taking more than 700mg of C supplements daily reduces your risk of cardiovascular disease by 25%, while Harvard University researchers found that women who take 500mg of vitamin C combined with 600IU of other antioxidant vitamin E can cut their risk of stroke by 30%.

 

3. C off the Big C: A diet full of vitamin C–rich fruits and vegetables may lower your risks of bladder, oesophagus, stomach, and lung cancers. Again, we need more research in this area to find out an exact cause-and-effect, but the association between vitamin C and cancer prevention – and even cancer treatment – is strong. Mark Levine, MD, chief of the molecular and clinical nutrition section and senior staff physician at the National Institutes of Health, advises, ‘Strive for five or more fruits and vegetables daily, in a rainbow of colours; its where the most benefit is.’

 

4. C your brain power boosted: Again, pairing up vitamins C and E (at 500mg and 400IU, respectively) is beneficial to your health, this time because it may lessen your risk of Alzheimer’s by 64%, research in the Archives of Neurology has shown. Study author Peter Zandi, PhD, an assistant professor at Johns Hopkins University Bloomberg School of Public Health, notes, ‘Some studies suggest that vitamin E does its job reducing free radicals in the body, but then its capacity is depleted. Vitamin C may recharge E.’

 

5. C more: Not only can vitamin C delay your need for reading glasses as you age, it can also help prevent age-related macular degeneration (AMD) which is one of the leading causes of blindness. The National Eye Institute recently sponsored a clinical trial which showed that a daily supplement of 500mg vitamin C, 400IU vitamin E, 15mg beta-carotene, 80mg zinc, and 2mg copper reduced moderate or severe AMD by up to 25%.

 

6. C yourself into old age: You may have heard that green tea boosts your body’s defences against toxins, preventing cancer, heart attack, stroke, and lots of other maladies, but citrus juices (such as lemon, lime, orange) may supercharge the immunity-boosting power of green tea. A study led by Mario G. Ferruzzi, PhD, assistant professor in Purdue University’s department of food and nutrition, found that mixing citrus juice with green tea enabled 80% of the tea’s anti-oxidants to stick around after simulated digestion.

Categories: age related, assistant professor, cancer, clinical, clinical nutrition, green tea, nbsp, study, university, vitamin, vitamin c, Wrinkles

Green Tea, CLA, HCA, Chromium: The Fab Four of Weight Loss

The weight loss supplement industry is worth billions, and it’s not difficult to see why; who wouldn’t want a magic pill that negates the need for calorie counting and hardcore exercise? Still, even with all that popularity, this is an industry based on a flimsy foundation of little regulation and a lack of long-term human research. In fact, amongst wellness experts the actual effectiveness of supplements is still open to debate. Nonetheless, Harry Preuss, MD, a professor of medicine at Georgetown University and author of The Natural Fat Loss Pharmacy, asserts, ‘some [weight loss supplements] can be very useful aids to a good diet-and-exercise programme,’ so let’s take a look at the pills that may pose promise for your wellbeing after all.

 

1. Green tea: The key to these supplements is ECGC, which is a green tea-based antioxidant that amps up your metabolism so that your body burns more calories. There have been a few studies on ECGC which indicate it can help you burn an extra 180 calories a day. It might not sound like much, but when you add it all together you lose an additional 18 pounds a year than you normally would from your weight loss diet and exercise programme. It’s recommended that you take 325 milligrams per day along with 100 mg of caffeine, which seems to improve the effects, in three installments before meals. However, don’t overdo it on the caffeine supplements as this can cause anxiety, high blood pressure, and insomnia – none of which are good for your waistline or your wellness.

 

2. Linoleic Acid (CLA): This natural component of meat and milk prevents fat from being deposited in your fat cells, and rat-based studies have found that CLA specifically targets and attacks abdominal fat which, let’s be honest, is the fat you most want to see the back of. Another study, this time on 180 overweight – but otherwise healthy – people, found that those who took CLA supplements lost an average of four pounds and 9% body fat over the course of a year. You shouldn’t go overboard on your CLA, as too much can raise your levels of the inflammatory marker C-reactive protein, which could up your risk of heart disease. However, three grams a day with meals (which usually equates to three pills) is advised.

 

3. Hydroxycitric Acid (HCA): This enzyme, which is found in a number of tropical plants, blocks an enzyme in your body that turns carbs into fat. Moreover, it may also increase your levels of serotonin, which is a feel-good hormone that reduces your urge to overeat. One study, which lasted eight weeks, found that participants lost eight pounds and 5% of their body fat when they took this supplement alongside a regime that involved 2,000 daily calories and five-days of walking. Experts say that your body absorbs the HCA more easily when you also consume calcium and potassium, so a supplement that contains all three of these ingredients is ideal. You should split your daily 2.8g into three doses, and take them right before meals when your stomach is empty. There are no serious side effects to this supplement, but high doses of HCA may upset your stomach.

 

4. Chromium: Your body needs this essential mineral for insulin regulation. Insulin is a hormone in your body that’s responsible for transporting sugar out of the bloodstream and into the cells. While chromium may not help you lose weight in terms of the number on a scale, it may help your clothes to fit better. Research shows this is because chromium helps people lose fat, not muscle, which is what you should be going for anyway!  Divide a 600-microgram daily dose into three parts, and take it between meals.

Categories: body, Chromium, Conjugated Linoleic Acid (CLA), exercise programme, green tea, loss, nbsp, Supplements, weight, Weight Loss

Six Facts to Help You Cut Through the Weight Loss Confusion

Weight loss is so flipping complicated. Even if you manage to struggle through the myriad of conflicting advice and principles and find a programme that works, being able to tell if it works or not is also difficult. Sure, you can weight yourself but doesn’t muscle weigh more than fat anyway? What do you do?! Here are a few weight loss facts which can help you to lose weight without losing your sanity in the process.

 

1. Muscle weighs more than fat: As we’ve already mentioned this one we might as well use it to get things started! When you exercise to lose weight or take care of your wellbeing – which is a very good idea, by the way – you may not see your results reflected on the scales. This is because exercising causes you to build muscle and, as we’ve covered just now, muscle weighs more than fat. Therefore, you could technically lose no “weight” or even put on a few pounds, but all the while you’re still getting leaner, sexier and more toned.

 

2. Starving yourself slows down your metabolism: I guess it’s pretty logical to assume that not eating can help you lose weight – if, you know, you have no idea about wellness or biology. Cutting down your calorie intake to just 500 a day seems like a good, albeit depressing, way to lose weight fast, but you’re actually slowing your metabolism down. Your body will go into panic mode, and hold onto to fat and calories as a means of sustaining itself.

 

3. A healthy amount of weight loss is two pounds per week: Normally, when you first go for a weigh in you see a huge drop, which really encourages you to persevere. The problems come after your second weigh in, as you don’t see another drop of, say, five pounds, and so you think your plan is not working anymore. However, this is simply not the case. Most doctors will tell you to aim for a weekly loss of one or two pounds, as this is a healthy and – most importantly – sustainable way to lose weight.

 

4. Diet pills can be deadly: While loading up on diet pills can indeed cause weight loss, the question remains; is it worth risking your life over? Many diet pills have, over the years, been pulled off the market because they have been discovered to cause heart attacks. I know you want to lose weight quickly, but choosing healthy foods and exercising for your weight loss regimen will get you there in the end – don’t put your life at risk.

 

5. You can speed up your metabolism: Not only are there ways to increase your metabolism, it’s actually surprisingly a straightforward thing to do. All you need to do is exercise more and eat certain foods as part of your weight loss plan. The main players here are spicy red peppers and green tea, both of which have been proven to increase metabolism levels and aid in weight loss. If you’re not a fan of green tea, you can still benefit from the metabolism-boosting goodness by taking it in pill form.

 

6. Water curbs your appetite: More often than not, when you feel hungry you’re actually just dehydrated. As water contains no calories and is monumentally beneficial to your wellness, instead of rushing to the snack cabinet next time you feel hungry, stop to drink at least eight ounces of water. At best, this will help you to feel full and avoid eating until you next really need to and, failing that, the water will at least fill you up enough to prevent you from overindulging.

Categories: diet pills, feel hungry, green tea, Lose, Lose weight, loss, Metabolism, muscle weighs, Water, weight, Weight Loss

How To Get More Energy With Natural Products

An energetic person is often a sign of a person in great health. This type of health mainly comes from a consistent lifestyle of clean eating, proper hydration, and moderate exercise. However, the environment in which one lives also affects one’s health and well being which is why alternative health professionals also promote the use of intelligent supplementation to improve vitality. Intelligent supplementation are those products that are extracts of naturally derived substances that promote holistic health. Here are a few examples of these natural products and supplements that are known to increase energy levels.

 

Green Tea

The benefits of drinking green tea is ancient as evidenced by its widespread use within the Chinese culture for thousands of years. The main components of the tea are l-theanine, catechins, and caffeine. Although the catechins offer major antioxidant properties that strengthen and energize the body over time, it is the caffeine and l-theanine components that deliver sustained energy in real time. Unlike other caffeinated beverages that leave a body feeling energized but jittery, tea has l-theanine that eliminates the jitters commonly associated with products whose main ingredient is simply caffeine. Online retailers like xalo.xango.com carry high quality supplements that contain extracts of green tea for those who do not prefer to drink large quantities of the tea.

 

Chia Seeds

Chia seeds were used by the ancient Aztecs and Mayans of North and Central America as a major part of their diet because of the seeds’ energizing properties. Although some Mexicans retained the secret of the chia seeds and still carry them in their stores, the mainstream public knew very little about the properties of chia seeds until recently. Now alternative healthcare professionals advertise the seeds as high in many B vitamins, calcium, iron, and some trace minerals. Chia seeds are known to have more antioxidant value per ounce than fresh blueberries, and they are also significant sources of the essential fatty acid omega 3. All of these nutrients contribute to the amazing energy properties that the ancient Aztecs as well as modern day athletes experience.

 

Goji Berries

The goji berry is another Chinese wonder plant, and it is known for boosting immunity and increasing circulation. Not only do the berries increase energy, but they have mood enhancing properties as well. The Journal of Alternative and Complementary Medicine conducted a two week study with two groups of people. One group received goji berries in juice form while the other took in a placebo for two weeks. The group that received the goji berry juice reported marked improvements in energy levels and overall well-being. One of the reasons for the potency of goji berries include its high vitamin content. Goji berries are the richest source of beta carotene on earth and has by ounce about 500 times the vitamin C of oranges.

 

Nature is packed with a host of products that help improve one’s energy levels. However, the soil in which many foods are grown are nutrient deficient, and the food grown there reflect this issue. While the challenge is being addressed by many farmers who seek innovative ways to build up their farm’s soil, incorporating natural supplementation into one’s dietary lifestyle is currently a key ingredient to achieving vibrant health. Unlike synthetic products, these items are superior because the human body recognizes them as real food.

Categories: ancient aztecs, Chia Seeds, energy levels, goji berries, goji berry, green tea, increase energy, intelligent supplementation, natural products

Spice Up Your Winter: Foods to Help Keep You Warm

As the winter weather slowly starts to creep in, you start to put away the fans and swimwear and bring out your woolly jumpers and electric blankets. However, covering up isn’t the only way to get warm this winter; you can also keep warm and cosy by including certain foods in your diet.

 

1. Spices – For a warmer body temperature, as well as flavour and aroma, you can’t go wrong with warming spices like cinnamon sticks, cloves, ginger and pepper. Ginger contains thermogenic properties that help to increase your body temperature – as well as being extremely beneficial for your digestive wellness – while cloves have an amazing capacity to warm the body and freshen the mouth.

 

2. Vegetables – Whether you boil them, steam them or blend them up in soups and smoothies, nothing warms your inner furnace as quickly as vegetables. As an added bonus, eating plenty of veg helps to boost your immunity, increase your blood flow and give those cheeks a rosy glow.

 

3. Honey – The winter blues can send your sugar cravings into overdrive, and so honey is a great, healthier alternative to refined sugar. Adding it to warm water makes for the perfect drink on a long winter’s night, and the natural sweetener is also works wonders for your complexion.

 

4. Onion – So it gives you bad breath and may induce tears, but all will be forgiven when you realise how beneficial onions are to your winter wellbeing. If you include onion as part of your daily diet, it acts as a persistent body heater, helping to ward off that constant chill.

 

5. Chillies – As chillies are so hot and spicy, they work to stimulate your body temperature by enhancing your blood circulation. Plus, the reason why chillies’ flavour is so pungent is due to a substance called Capsaicin, which also works to increase thermo genesis.

 

6. Green Tea – This beverage packs a triple threat to fight that winter chill, as green tea contains caffeine, catechins and antioxidants. The latter component helps to improve your metabolism, which warms you up, while the other two together increase thermo genesis by up to 77%.

 

7. Coconut Oil – As coconut oil is mostly made up of medium-chain fatty acids, it’s an excellent way to increase thermo genesis and help to raise your body temperature.

Categories: body temperature, Coconut Oil, foods, green tea, honey, increase thermo, spices, thermo genesis, Winter Warmers

Age-Fighting Foods: Look Younger and Feel Better on a Budget

You may be tempted to turn to supplements to look younger, but why bother popping pricey pills when you can get all the anti-ageing wellness you need at your local supermarket. With a  few healthy food additions to your diet, you can truly look younger for longer, and improve your health while doing it!

 

1. Nuts. With a special shout out going to pecans, almonds, walnuts, cashew nuts and pine nuts, all nuts are real super foods, packing tonnes of protein, omega 3 fatty acids and good fats which help to keep your heart healthy and your skin looking fabulous. Plus, nuts aid your wellness from head to toe, easing inflammation, improving brain activity and even giving you gorgeous, shiny hair.

 

2. Berries.

Berries contain everything you need to fight ageing; vitamin C, folate, potassium, magnesium and calcium, to name a few. Plus, blueberries, strawberries, acai berries, cranberries and raspberries can help to reduce your chance of cancer and treat any urinary infections. Winner!

 

3. Vegetables.

Ok, this category is maybe a little broad, but eating your greens and a few tomatoes can take years off you. Green vegetables and tomatoes are great sources of vitamin C, which has wonderful anti-ageing properties, but they also contain zeaxanthin and lutein, which can fight age-related eye problems such as cataracts and weakened vision. Plus, as tomatoes are rich in lycopene, this makes them powerful antioxidants, especially if you cook them. This can help to guard you against cancer, coronary diseases and blood sugar fluctuations.

 

4. Green tea.

You may have noticed green tea popping up on more café menus in recent years, and this is because it has monumental wellness benefits. Not only is green tea a powerful anti-ageing source, but it can protect your well-being against age-related weight gain, dementia, heart diseases and even cancer. But let’s get back to the anti-ageing bit: green tea contains catechins which tackle free radicals, and epigallocatechin-3-gallate (EGCG) which has fierce anti-ageing properties. I reckon it’s time to stick the kettle on, don’t you?

 

5. Fish.

The reason why fish is such an incredible anti-ageing food is that it contains omega 3 fatty acids, which offer antioxidants and anti-inflammatory properties. Fish oils do not build up cholesterol levels, but they do build up your eyesight and brain activity and, as an added bonus, fish gives you lustrous hair and glowing skin. You can get your omega 3s from fish such as tuna, salmon and sole.

Categories: ageing properties, anti ageing, berries, Brain Activity, fatty acids, Fish, green tea

Which Supplements Are Vital for Your Bones, Baby and Belly?

Nutrition is vital to female wellness, whether you’re working on the wellbeing of your bones, belly or future baby. The good news is, with a healthy, balanced diet you’re already getting everything you need, says Women’s Health Nutrition Expert and Registered Dietitian Keri Glassman : ‘We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats, often in perfect proportions. We rarely over or under do it.’

 

Still, sometimes you need a little extra nutrient power here and there, and that’s where supplements come in. You might need to take certain vitamins or minerals if you’re unwell, pregnant or a vegetarian, or as an insurance policy for those times you eat a bag of doughnuts for breakfast instead of your usual whole-wheat toast. According to Glassman, ‘When considering supplements, women need to think bones, babies, and bellies. Sufficient bone density is needed to prevent osteoporosis, an adequate store of folate is essential for fertility and foetal development, and a healthy waistline lowers the risk of cardiovascular disease and other chronic diseases. Women must also load up on the nutrients that are essential to prevent chronic diseases in the future.’

 

Bones – As you were told as a kid, calcium is vital for keeping bones strong, but your need for it doesn’t stop just because you’ve stopped growing. Mary Ellen Camire, PhD, a nutrition professor at the University of Maine at Orono, explains, ‘Women start losing bone density in their twenties. Calcium is your single best defence, and you should start taking it now.’

 

Babies – If you’re pregnant, folate is absolutely essential. A deficiency in this B vitamin can lead to serious complications, such as your baby being born prematurely or with neural tube defects. Taking 600mg of folate when pregnant can reduce your baby’s chances of neural tube defects by 72-100%!

 

Belly – As the most studied and most active antioxidant in green tea, epigallocatechin-3-gallate (EGCG) may help reduce your waistline by fighting weight-causing free radicals. Plus, the antioxidant properties of green tea work to lower your cholesterol (which reduces your heart disease risk) and may help prevent the development and growth of skin tumors.

Categories: Baby, bone density, bones, calcium, Chronic Diseases, folate, green tea, nbsp, neural tube, Supplements, tube defects, Women

Drink from the Fountain of Youth: Your Anti-Ageing Bar Tab

Although ageing is an unavoidable part of life, that doesn’t mean you should simply let nature take its course, come what may. Just because the years are adding up, it doesn’t mean your wellness problems have to as well, and luckily you can order a mixer of anti-ageing power the next time you visit the bar.

 

If you’re a woman who only drinks one glass of alcohol a day, or a man who drinks two, you may be warding off dementia and Alzheimer’s disease. Though scientists aren’t sure why, drinking in moderation helps to prevent the gaps that form when brain cells die as we age, which means your brain can transmit nerves more efficiently. However, in high doses, alcohol kills brain cells, leading to brain damage and, potentially, permanent memory loss.

 

For you tee-totallers, there’s always grapefruit juice! The pink-red hue of pink grapefruit juice comes from lycopene, and according to a study published in the European Journal of Pharmaceutics and Biopharmaceutics, this is a carotenoid that’ll keep your skin smooth. Likewise, soya milk helps your skin to stay looking firmer and less wrinkly, as a study published in the Journal of the American College of Nutrition found that the high levels of isoflavones in soya milk may help to preserve collagen, which is responsible for keeping your skin firm.

 

There has been a surge in the popularity of green tea in recent years, and with good reason. Green tea is full of potent antioxidants that help suppress inflammation, which fights the ageing process because chronic inflammation can lead to, or become a side effect of, many diseases, including type 2 diabetes, autoimmune diseases, heart disease, cancer and stroke. However, don’t forget that good old-fashioned water prevents bad breath and cavities, as well as providing you with a whole host of other health benefits.

 

Finally, if you fancy something a bit cosier, choose cocoa. Off the coast of Panama, the Kuna people of the San Blas islands have a rate of heart disease that is nine times less than that of those on the mainland Panamanians, because they drink large quantities of a beverage made with generous proportions of cocoa. Cocoa is unusually rich in the flavanols that help preserve the healthy function of blood vessels, and by taking care of your blood vessels, you can lower your risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

Categories: cocoa, grapefruit juice, green tea

How to Fight Belly Fat with These Four Foods

Let’s be honest; if you want to lose weight, chances are that you want to lose it in the belly area. Very few of us will look in the mirror and say “I love it when all my other body parts look trim, but I wish my belly was bigger and fatter” (except for maybe one female character in Pulp Fiction who did want a pot belly – but Bruce Willis wasn’t keen on the idea if memory serves). So what foods can help you to target belly fat specifically?

 

Firstly, when your sweet tooth starts tingling, and you find yourself in the confectionery aisle (how did that happen?!) try dark chocolate. Dark chocolate is closer to chocolate’s purest form, which, although it may be surprising, can actually help you lose weight. According to a study carried in 2005, which was published in the American Journal of Clinical Nutrition, participants who ate dark chocolate were more sensitive to insulin and less resistant to it compared with the study volunteers who ate equal quantities of white chocolate.

 

If you’re after something a little more tart, go for tart cherries. A study from the University of Michigan, carried out in 2007, fed rats small quantities of tart cherry powder. The results revealed that the rats lost 17% of their belly fat in as few as three months. Another study, this time from 2009 and published in the journal Bioscience, Biotechnology, and Biochemistry, showed that vinegar may be the way to go for a tart fat buster. The results showed that people who consumed an acetic acid compound found in vinegar along with fatty food developed less body fat than those who didn’t consume the acetic compound.

 

Finally, you’re probably already aware of the health benefits of green tea. This is the beverage of choice for many wellness enthusiasts, as green tea is rich in phyotchemicals and antioxidants, but the fact that green tea may also aid in weight loss puts it at the top of the list for just about everyone else. According to a 2009 study published in the Journal of Nutrition, the catechins in green tea may speed up your body’s metabolic rate and promote fat loss, especially in the abdomen.

How to Fight Belly Fat with These Four Foods

Categories: Dark Chocolate, green tea, Vinegar