Those who are looking to lose weight are generally recommended to perform more physical exercise and activities.
While there are many different types of exercising tips that will be
able to help those attempting to lose weight, there have been many who
have claimed that green tea and weight loss go hand in hand due to the
natural abilities of green tea to promote exercise.
Depending on the amount of green tea that is consumed in a diet,
green tea has been associated with many beneficial reactions, and it
has been known to be able to effectively provide many with the type of
natural reactions that has been needed.
One diet program that has proven itself over and over is The Diet Solution program.
This is the perfect combo for green tea and weight loss because when put together, it simply works.
Green tea and weight loss has always been associated with one
another as green tea has been known to be able to promote exercise in
the sense that those who have consumed green tea regularly have been
able to complete more vigorous exercises for longer periods of time.
There have been many different studies that have been able to prove this point with the most famous one performed on mice.
The mice that had taken green tea were able to perform exercise 24% longer than those that did not.
It appeared as if green tea was able to provide the mice with the
type of energy needed to perform vigorous exercise for longer periods
of time.
Due to the fact that green tea has been known to have such
properties, it has been seen as one of the best drinks for those who
are interested in weight loss.
In fact, green tea and weight loss have constantly been associated with one another for many different reasons.
Other than being able to promote longer exercising times, green tea
and weight loss have also been associated with one another due to many
other reasons.
Green tea has been known to be able to provide those looking to lose
weight with the nutrients and vitamins needed to activate enzymes that
break down fatty acids.
It has also been known to be able to help cleanse the system and get rid of unwanted wastes.
With all of the beneficial properties associated with green tea, it is one of the most recommended products for those who are interested in weight loss.
The pillars of good health: diet, exercise, and strawberry daiquiris. OK, maybe not. But it’s not as far off as you’d think.
“One
of the most consistent findings in recent nutrition research is that
moderate alcohol consumption can improve health and lead to a longer
life,” says Eric Rimm, Sc.D., associate professor of epidemiology and
nutrition at the Harvard School of Public Health.
But before you
down an entire bottle of celebratory bubbly, bear in mind that
moderation is the key to booze’s benefits. That means one drink a day on
average for women and two drinks a day for men (beyond that, you up
your risk of a whole host of diseases). Stay within that saucy sweet
spot, and the side effects of alcohol benefit your body in some
surprising ways. Here are five good reasons to raise a glass.
Protect Your Ticker
Red wine has
long been considered the elixir of heart health. But you don’t have to
crack a bottle of Merlot to drink to your heart’s content, Rimm says.
Moderate intake of any boozy beverages can cut your risk of heart
disease by up to 40 percent, according to a review of more than 100
prospective studies from the Harvard School of Public Health.
HOW
IT WORKS: Much of alcohol’s benefit to heart health has to do with its
ability to raise good (HDL) cholesterol, lower bad (LDL) cholesterol,
and reduce blood problems that can lead to clogged arteries (and the
heart attacks they cause).
DRINK THIS: Pinot Noir. It contains
more disease-fighting antioxidants than any other alcoholic beverage.
Just be sure to put a cork in it after one glass if you’re a woman, two
if you’re a man.
Beat Belly Bulge
Forget the
ill-fated beer belly—when regularly consumed in moderation, alcohol can
actually help fight fat. A 2010 study published in The Archives of
Internal Medicine found that women who had one or two drinks a day were
less likely to gain weight than those who shunned the sauce.
HOW
IT WORKS: Researchers believe that the bodies of long-term moderate
drinkers somehow adapt to metabolize alcohol differently than those who
concentrate their cocktails into the occasional big night out. Plus,
women who drink moderate amounts of alcohol tend to eat less food,
particularly carbohydrates, according to Lu Wang, lead researcher on the
study and an instructor at Brigham and Women's Hospital.
DRINK
THIS: A bottle of light beer. The women in the Archives study were
served no more than two 4-ounce glasses of wine or two 1.5-ounce shots
of liquor a day, which is a lot less than you’ll get from most
bartenders or waitresses. Sipping from a bottle makes it easy to keep
portions under control. Sam Adams Light, Michelob Ultra, and Guinness
Draught all keep calories in check without sacrificing flavor.
Reduce Risk of Diabetes
A drink a day
keeps diabetes away? Surprisingly, it can help. A 2005 report published
in Diabetes Care found that moderate amounts of alcohol—up to a drink a
day for women, up to two drinks a day for men—reduces risk of type 2
diabetes by up to 30 percent.
HOW IT WORKS: Alcohol increases
levels of a hormone that improves insulin sensitivity. In other words,
it makes it easier for your body to process glucose and use it as
energy. This helps reduce the amount of sugar in the bloodstream and
ultimately reduces risk for developing diabetes.
DRINK THIS:
Bloody Mary. You’ll be completely satisfied by just one serving and the
antioxidant lycopene in tomato juice offers a heart-healthy bonus.
Boost Brainpower
Your brain’s
probably familiar with the downsides of drinking (Karaoke was such a
great idea… until a video of your performance showed up on Facebook),
but if you sip smart, a little tipple can help prevent cognitive
decline. Researchers from Loyola University found that moderate drinkers
were 23 percent less likely to develop cognitive impairment,
Alzheimer’s disease, and other forms of dementia compared to
non-drinkers.
HOW IT WORKS: Researchers hypothesize that since
moderate drinking raises good cholesterol, it can improve blood flow to
the brain. Alcohol could also “toughen” brain cells by stressing them a
little, preparing them to cope with major stresses later in life that
could cause dementia.
DRINK THIS: Wine. It was found to be more
beneficial than beer or hard liquor for boosting brainpower, according
to the Loyola researchers.
Say Goodbye to Gallstones
Gallstones—hard,
pebble-like deposits that form inside the gallbladder and are generally
made up of hardened cholesterol—might cause pain or cramping in the pit
of your stomach. Avoid that unfortunate feeling by adding a little
alcohol to your daily diet. Research shows that regular moderate alcohol
consumption (5-7 days per week) reduces risk of gallstones. In
contrast, infrequent alcohol intake (1-2 days per week) showed no
significant association with risk.
HOW IT WORKS: Remember how
alcohol increases good cholesterol in your bloodstream? Well, it affects
cholesterol in the gallbladder too. Plus, being overweight is one of
the main risk factors for developing gallstones, so moderate drinking
can reduce your risk by helping you maintain a healthy weight.
DRINK
THIS: Eppa Sangria. It’s the first certified organic sangria and
delivers twice as many antioxidants as a glass of red wine. Plus, one
glass only sets you back 120 calories.
Chocolate has always been a popular treat, but now science provides evidence that it can be a healthy part of the diet, too. The health benefits come from the cacao, which contains phenols, a class of phytonutrients. Dark chocolate provides increased health benefits because it does not contain the sugar and dairy that milk chocolate does, which can cancel the cacao benefits out. Also of importance to the health of the environment and farmers is organic and Fair Trade chocolate since it is grown without pesticides and the workers obtain a fair wage.
Properties
According to the book, "Anticancer: A New Way of Life" by David Servan-Schreiber, dark chocolate must contain more than 70 percent cacao to be truly considered dark. Dark chocolate contains a number of antioxidants, polyphenols and proanthocyanidins, all of which help to slow the growth of cancer cells. These beneficial components increase the higher the percentage of cacao. It also has one of the lowest glycemic indexes of sweet foods and can help placate sweet cravings quickly due to its richness.
Dagoba Organic Chocolate uses sustainably grown cacao from South America and Madagascar, according to its website. It is certified Fair Trade by Transfair, and it partners with the Upala Cacao Cooperative in Costa Rica to help in reforesting the region. Dagoba offers several dark chocolate bars with fruits and nuts, including the lavendar blueberry bar, which creates a "calming experience" upon consuming it, according to the company's website. Also available is the superfruit bar, which contains acai and goji berries, which are high in antioxidants. Dagoba also offers drinking chocolates and baking products.
Endangered Species Chocolate
Endangered Species Chocolate is also sustainable and Fair Trade, sourcing cacao from farm cooperatives that use responsible labor practices. Its chocolate is not only certified organic, but also gluten-free and kosher, along with its dark chocolate choices being certified vegan. Its packaging is also certified recyclable. When it comes to its dark chocolate bars, the company offers a 70 percent cacao bar; one with cacao nibs, yacon and acai; another one with goji berry, pecans and maca; and one with golden berry and lucuma.
Equal Exchange Chocolate
Equal Exchange is another company that develops Fair Trade and organic chocolate bars. The company uses Swiss standards in making its chocolate while obtaining cacao from farmer co-operatives in the Dominican Republic, Panama, Peru and Ecuador. It also gets fairly traded organic sugar from co-operatives in Paraguay and fairly traded vanilla from Madagascar. It offers several plain dark chocolate options, ranging from 65 to 80 percent cacao. Flavored options include dark chocolate with almonds or with espresso bean. All of its dark chocolate choices are vegan and gluten-free.
Theo Chocolate
Like the previous chocolate bars, Theo is organic and Fair Trade. But according to its website, it is the only "bean-to-bar" chocolate factory in the United States. It also claims to source its ingredients locally whenever possible. Like Dagoba, Theo chocolate is shade grown and pesticide-free, better for your health and the environment. Its darkest bar is 91 percent cacao, offering a high level of antioxidants. Other dark chocolate flavors include toasted coconut, fig, fennel and almond, coffee and one bar contains an original flavor: bread and chocolate.
The brain has many nutritional
requirements to perform its roles. In terms of energy, the brain needs
glucose, which is easily metabolized from carbohydrates. In terms of
protection, the brain needs various vitamins and antioxidants. In terms
of performance, still other vitamins and fatty acids are required. The
best brain foods contain many of these important nutrients in an easily
digestible form.
Whole-grain Breads
Cooked
and ground whole grains, such as wheat, oatmeal, barley and millet, are
healthy carbohydrates that can be digested quickly to yield glucose
sugar. A convenient way to consume whole grains is as baked breads,
although crackers and cereals can be just as nutritious. According to
"Advanced Nutrition and Human Metabolism," glucose is the main fuel for
the brain, and at least 100 g of carbohydrates need to be eaten daily to
provide enough glucose to power brain functions. Whole grains are also
good sources of B vitamins, selenium and soluble fiber. Soluble fiber
can regulate blood cholesterol levels, which reduce the risks of
cardiovascular diseases and brain injury, such as stroke.
Fatty
fish -- such as salmon, mackerel, tuna, herring and sardines -- are not
only rich sources of protein, B vitamins and calcium, but also
essential fatty acids. Perhaps the most important fats are omega-3 fatty
acids, which are essential for brain and nervous system function.
According to "Biochemical, Physiological and Molecular Aspects of Human
Nutrition," omega-3 fatty acids are required for myelin synthesis;
myelin is the protective sheath around nerves that allows for speedy
flow of brain impulses. Further, omega-3 fatty acids play crucial roles
in behavior and cognition; deficiencies have been associated with
depression, dyslexia and attention-deficit disorders.
Antioxidant-rich Berries
Blueberries
are especially rich in antioxidants, which act to protect blood vessels
and the brain from the oxidative stress created by free radicals. One
of the antioxidants is vitamin E, which can combat age-related loss of
cognitive abilities. A study published in a 2005 edition of "Nutritional
Neuroscience" found that diets rich in blueberries significantly
improved the learning capacity, memory and motor skills of aging rats.
Further, the anthocyanins in blueberries were found to promote new
neuron growth in the amygdale region of the brain.
Nuts and Seeds
Many
nuts and seeds are good sources of protein, minerals, vitamin E,
omega-6 fatty acids and some essential amino acids. As an example,
pumpkin and sesame seeds are both rich in tyrosine, the amino acid
required for dopamine synthesis. Dopamine is a neurotransmitter that
regulates mood and coordinates movement. Many nuts and seeds are good
sources of B vitamins. According to "Vitamins: Fundamental Aspects in
Nutrition and Health," vitamin B-6 is needed to produce dopamine and
serotonin, which are both essential for communication between neurons.
Folic acid is needed by the brain to maintain memory and concentration.
Vitamin B-12 is associated with higher brain functions, and its
deficiency leads to symptoms very similar to Alzheimer's disease.
Examples of particularly healthy nuts and seeds include walnuts,
almonds, cashews, hazelnuts, flaxseeds and sunflower seeds.
Diet can have a profound affect on
how we age. The basic ingredients of a healthy, anti-aging diet are not
too surprising: a wide variety of fresh fruits and vegetables, some
protein, and a small dose of healthy fats. Beyond that, however, there
are some foods that exhibit truly remarkable anti-aging properties.
Blueberries
Blueberries
contain vitamins C and E as well as antioxidants called anthocyanins
which are known to neutralize free radicals and provide support to the
cardiovascular system, the eyes and the digestive system.
In a 1999 study at the Jean Mayer Human Nutrition Research Center on
Aging at Tufts University, rats that were fed blueberries in addition to
their regular chow scored better on tests of balance and coordination
as they aged. In a study at the University of Michigan, after 90 days of
eating blueberries, rats had better insulin sensitivity and lower
fasting blood sugar--important indicators of a reduced risk for
diabetes, one of the most common diseases of aging. A University of
Reading and Peninsula Medical School study showed that rats that ate
blueberries had less cognitive decline with aging as well.
Olive
oil's protective qualities for both the heart and in regard to cancer
come from polyphenols, which are powerful antioxidants. These findings
have been reported in The Journal of Nutrition and the European Journal
of Cancer Prevention, among others.
In addition to other benefits, a Journal of the American College of
Nutrition study suggested olive oil and other Mediterranean diet staples
may be connected to less wrinkling of skin.
Green Tea
Green
tea is another food loaded with antioxidants, including vitamin C,
vitamin E, lutein, zeaxanthin and catechins. As reported in The Journal
of Nutrition, Cancer Prevention Research and elsewhere, a growing number
of studies indicate that it has some protective effects in regard to
certain cancers as well as liver damage.
A study reported in the Journal of Agricultural and Food Chemistry
suggests that green tea antioxidants called catechins travel to the
tissues of the eyes where they may reduce oxidative stress for up to 20
hours. A German study improved the effects of LED skin treatments for
wrinkles by adding a lotion made of green tea extract.
Red Wine
The
results from numerous studies have been reported in Carcinogenesis,
Nature and Clinica Chimica Acta: the International Journal of Clinical
Chemistry. Red wine contains several antioxidants, including a
polyphenol called resveratrol that may help ward off age-related
illnesses. In one study, resveratrol appeared to prevent cancer by
limiting tumor growth in rats. In another study, resveratrol extended
the lifespan of mice on a high-calorie diet.
Soy and whey protein are being added to more and more foods, but it may be doing more harm than good.
These days, you’re no longer restricted to the meat, dairy
and nut aisles to check protein off your grocery list. That’s because
food manufacturers are packing protein into foods that often never had
it naturally, from cereals and granola bars to chai tea—and boasting of
its benefits. MORE: The Science of Digestion
The trend of food products with added soy or whey protein, which
makes up 85 percent of the protein added to these foods, coincides with
the popularity of high-protein diets as a way to shed excess pounds,
points out Elisa Zied, a registered dietitian and author of “Nutrition At Your Fingertips.” But, we may not need the extra protein. In fact, it may cause more harm than good.
“As Americans, we are kind of ‘over-proteined,’” says Kristin Kirkpatrick, R.D.,
YouBeauty’s Nutrition Expert and wellness manager for the Cleveland
Clinic’s Lifestyle 180 program. In fact, Americans tend to take in twice
the amount of protein they need already, according to the Physicians Committee for Responsible Medicine.
“When you look at some of the healthiest societies in the world, they
get a fraction of the protein we do,” adds Kirkpatrick. “Very rarely
would someone need to add more than what they are getting in their
regular diet.”
Doctors and nutritionists have long recommended high-protein diets to
aid in weight loss, but it wasn’t until recently that scientists mapped
out just why protein is beneficial. According to research published in
the journal, Cell, earlier this month, digested proteins set off a chain
reaction in the digestive, nervous and circulatory systems that relay
feelings of fullness hours after eating. Being satiated long after a
meal cuts down on unnecessary snacking and helps you eat less. MORE: Can Certain Foods Speed Up Weight Loss? The Risks of Too Much Protein
Protein is one of the most fundamental building blocks in our body,
needed for the formation of every cell in the human body, but too much
of it can be dangerous to your health, notes Zied and Kirkpatrick.
The kidneys are responsible for metabolizing protein waste products.
Consume too much and the organs are forced to work overtime. Protein can
also cause the body to excrete calcium, which can increase the risk of
bone loss and osteoporosis. In an effort to up protein levels, some
people increase their intake of meats that contain saturated fat, which
raises blood cholesterol levels and consequently, the risk for heart
disease, explains Zied.
What's more, high-protein diets usually come with the stipulation
that you need to cut your carbohydrate intake so your body will burn its
own fat for fuel instead of carbs, a metabolic state called ketosis.
But ketosis can create ammonia as a byproduct, warns Kirkpatrick, which
can be toxic to the body in the long run.
Consuming too much protein can also have the complete opposite effect
than intended, leading to weight gain if dieters aren’t careful to cut
calories from other food sources, notes Zied.
Having a proper balanced diet will
help you feel good about yourself and help improve your overall health.
Maintaining a balanced diet includes making a lifestyle change by
eliminating bad foods from your daily intake and replacing them with the
government recommended amount of fruits, grains, protein, dairy and
vegetables. Learning how to identify, grow and purchase foods that are
healthy for you can help you take steps toward living a long, healthy
life.
Guidelines
MyPyramid.gov,
developed by the United States Department of Agriculture, establishes a
set of dietary guidelines for Americans to follow to stay healthy. The
MyPyramid program urges that you make sure your daily diet includes only
a small amount of cholesterol, sodium, sugar, saturated and trans-fat
choices.
Switching out processed foods or high-fat foods for lean meats, fish,
eggs, nuts and poultry will help reduce the amount of high-fat food
intake. For a properly balanced diet, focus on whole grains, fresh
vegetables, fruit and low-fat dairy products.
To
follow a balanced diet, you need to learn how to establish a menu that
you can live with on a daily basis. The USDA notes that the average man
between the ages of 31 and 50 should consume approximately 2,200
calories per day and a woman of average height and weight should consume
around 1,800 calories while eating three to five small meals throughout
the day.
The USDA recommends adults choose foods from each of the six food
groups: vegetables, grains, milk, fruit, meat and beans, and oils. Daily
consumption ranges between 2 to 3 cups for vegetables, 5 to 8 ounces
for grains, 3 cups for milk, 1 1/2 to 2 cups for fruit, 5 to 6 1/2
ounces from the meat and beans group, and 5 to 7 tsps. of oil.
Health Benefits
The
Children, Youth and Women's Health Service states that there are
several benefits to healthy eating. This includes maintaining proper
body weight, increasing your energy levels and allowing your brain to
function properly. Eating a proper balanced diet can also help you
reduce your risk for developing heart disease and diabetes.
Lifestyle Change
Along
with eating the right foods, you also need to make a lifestyle change.
Because many fad diets don't work, changing your lifestyle by making
healthier food choices makes it easier to be healthy by not depriving
yourself.
The American Psychological Association suggests making lifestyle changes
you can live with. Losing weight and seeing results with lower
cholesterol and blood sugar levels is not something that can happen
overnight. Avoid junk food and high-fat, processed food that contains
empty calories and preservatives.
Tips
When
following a proper balanced diet, you will run into temptation and
challenges along the way. Reiterating healthy eating tips helps you stay
on track and remain focused, according to HelpGuide.org.
Stay in tune with your body and ask yourself if you really are hungry
before you pick up a snack. Make sure to always eat breakfast and eat
smaller meal portions throughout the day rather than three large meals
and no snacks. Avoid eating in front of the television or computer, as
this may allow you to overeat or lose focus regarding portion control.
Model your healthy eating habits by sharing with your friends and family
how you are making a lifestyle change and how they can too.
