Blog - Page 5 of 8 - WellnessKichen

WellnessKichen Drinks & Beverages, Nutrition & Diet September 6, 2019August 27, 2020 0 Comments

You’re Drinking Water Wrongly If,

If you went several days without drinking water, you’d be in a world of trouble. But the idea that eight glasses a day is optimal—well, that’s soggy logic.

In 1945, The Food and Nutrition Board of the National Academy of Sciences claimed that the body needed two-and-a-half liters of water a day (which is actually ten cups of water a day, even more than the widely-referenced eight)—without citing a clinical study! Not only did people take this recommendation as fact, they also ignored the next sentence: “Most of this quantity is contained in prepared foods.”

While ensuring that you’re adequately hydrated is important, how many of us view hydration doesn’t quite jibe with what the science tells us. Below, we’ve found the most common ways you could be drinking wrong, and what you should be doing instead. Read up, drink up, and don’t make these water mistakes count as one of the habits that make you Sick and Fat.

You Discount the Water Content of Solid Foods

About 20 percent of our daily H2O intake comes from solid foods — fruits and vegetables in particular. Although it’s good to be mindful of how much water your body asks for, you can also hydrate with fruits and veggies, most of which are largely water. A cucumber, for example, is 96.7 percent water. Lettuce, celery, tomatoes, watermelon, grapefruit and green peppers are more than 90 percent water. Unlike pure water, however, these foods are rich in a range of nutrients and vitamins. Eating a significant percentage of your water is an excellent way to achieve your health and fitness goals.

You’re Drinking More Water Than You Need

According to the Institute of Medicine (IOM), “the vast majority of healthy people adequately meet their hydration needs by letting thirst be their guide.” If you’re forcing yourself to chug through gallons of water, you might be drinking too much. And yes, there is such thing as “too much,” especially since there’s no scientific proof that drinking extra water has any health benefits.

Drinking too much can cause hyponatremia, which is also called “water intoxication”, a condition in which the sodium levels in the blood become dangerously low and can result in swelling in the brain, seizures, and coma. Under normal conditions, you’d have to drink a huge amount of water to experience hypernatremia; however, if you’re a serious runner or a particularly salty sweater, you could harm yourself by downing H2O too quickly.

You Leave A Glass on Your Night Stand

One thing that isn’t on the list of good things to before bed – Drinking water. The reasoning is quite intuitive: “If you drink too much right before bed, you may find yourself waking up multiple times in the middle of the night to urinate,” Instead, “start to taper off your fluid intake about three hours before bedtime,” which will allow your body to process the water and use the restroom before snuggling under the covers.

You Drink Water while Standing

Drinking water while standing does not allow your kidneys to properly filtrate the water. As a result, the impurities tend to get retained in them and the bladder. This can cause urinary tract disorders, and in more serious cases can even lead to the kidneys suffering permanent damage. Since the water goes directly through, the requires nutrients and vitamins don’t reach the liver and digestive tract. This is because when you stand and drink water, it travels through the system really fast and you risk your lungs and heart functions.

You’re Still Drinking Water Out of Plastic Bottles

We’ve said it dozens of times, and we’ll say it again: stop drinking your water from plastic bottles! These throw-away bottles are commonly made with Bisphenol A (or BPA for short), a hormone-disrupting chemical that can negatively impact fertility in both men and women, may promote cancer, and has also been been linked to obesity.

You’re Not Pairing Water with Lemon

Not only does throwing in a couple slices of lemon to your water add some zing to your bland beverage, it may also help you lose weight. D-limonene, a powerful antioxidant found in lemon peels, stimulates liver enzymes to help flush toxins from the body, according to the World Health Organization. Not only does the lemon peel help rid your body of inflammatory toxins, but the extra bit of vitamin C from the juices that seep into the water will help your body curb cortisol levels; and that’s good news since cortisol is the stress hormone that tells your body to store fat.

You Forget to Grab A Glass Upon Waking

If you aren’t drinking water in the morning, your metabolism is likely taking a hit. According to dieticians, one of the easiest and cheapest ways to give your metabolism a jolt is to drink 20 to 32 ounces of water (2-3 cups) shortly after waking. Why? During sleep, your body’s metabolic function slows, and your body just went around eight hours without fluids—which are essential to hundreds of metabolic processes. Dieticians suggests rehydrating before stressing your body with any other food or drink: “My clients who have implemented this report less bloating, more energy, and a smaller appetite,”

You Don’t Down One Between Alcoholic Drinks

Alcohol decreases the body’s production of anti-diuretic hormone (a compound that helps your body stay hydrated), so when you move onto that third round of booze, your body becomes increasingly dehydrated. And when you’re dehydrated, you can feel sluggish and bloated—two things that will act against you if you’re trying to drop a few pounds. “Make sure you have at least one or two glasses of water for each drink—and that you never drink on an empty stomach,”

You Don’t Realize Your Body Wants Water—Not Food

It’s not just you. In fact, there are several Reasons Why You’re Always Hungry, and not drinking enough water is one of them. A study in the journal Physiology & Behavior suggests people inappropriately respond to thirst over 60 percent of the time by eating instead of drinking. And that means you’re eating more calories than you need to. So, next time you’re hankering for a snack just after you finished a meal, try knocking back a cup of water before diving into your snack drawer and wait 20 minutes. If you’re still hungry, then you can eat something.

You Don’t Steep it With Green Tea

Water is still water even when you put a teabag in it. To get even more bang for your hydrating buck, why not make that teabag green tea? Researchers find that this leaf is particularly efficient at blasting flab thanks to its concentration of catechins: a group of antioxidative compounds that fry adipose tissue by revving the metabolism, increasing the release of flab from fat cells (particularly in the belly), then speeding up the liver’s fat-burning capacity. Sounds like a nutrition hole-in-one to us!

Or You Do Drink It with Tea… But It’s Bottled

Yes, we just recommended drinking your water in tea form, but we need to mention it’s best to brew your own rather than buy it in a bottle.

You Only Drink It Ice-Cold

Have you ever heard of the ayurvedic teaching that it’s easier for the body to absorb warm water and that it’s more soothing to the stomach? What about that ice-cold water kicks the body’s metabolism into gear? Despite one lonely 2003 study which found that people who drank ice water experienced a 30 percent increase in metabolism, there’s no evidence to support that cold water will help increase your metabolism any more than warm water. And there’s certainly no evidence to suggest that the body absorbs water any differently depending on the temperature. The take-home? Drinking water, period, is infinitely more important to your health and well-being than the temperature at which it’s served, so don’t turn down a glass if there’s no ice in it.

You’re Fooled By ‘Healthy’ Bottled Waters

Yes, they may “water” in their name, but these bottled beverages tend to be just as caloric—and sugar-laden—as a soda. If you want to infuse some flavor and nutrients into your water, we’d recommend adding a slice of lemon, strawberries, and mint to your water.

You Add Artificial Flavorings

Squeeze bottles are touted as a low-calorie way to flavor your water, but they’re usually just full of artificial colors, flavors, and sweeteners. That’s bad news since studies have shown that the high-intensity artificial sweetener sucralose, which is 1,000 times as sweet as table sugar, can confuse your sweetness receptors and cause you to overeat the next time you consume something that’s naturally sweetened.

You Don’t Drink it When You’re Tired

You don’t always need coffee to stay awake. Not only should you drink plenty of water during the day to stay hydrated, but you should also reach for a glass when you start feeling groggy. “In fact, even slight dehydration can significantly drain your energy levels“. That’s because your brain is made of 80 percent water, so your mental abilities and functions seriously depend on it. Sip on a glass, and mental flexibility automatically improves by 14 percent, according to one UK study.

You’re Not Drinking Enough

Updated guidelines by the Institute of Medicine recommend 91 ounces of water per day for women and 120 for men. However, they note that “the vast majority of healthy people adequately meet their hydration needs by letting thirst be their guide.” If you feel hungry, your mouth feels dry, or your urine looks like apple juice, you’re not drinking enough water. Make sure to carry around a BPA-free water bottle and have that be your go-to when those mid-day cravings start to emerge. And when you don’t hydrate with enough H2O, you’ll have to suffer the consequences.

WellnessKichen Healthy Habits, Mental Wellness August 23, 2019August 31, 2020 0 Comments

Doctors Recommended Tips to Get a Full Night’s Sleep Tonight

FROM SLEEP MASKS TO CUTTING CAFFEINE, HERE’S HOW TO GET A FULL NIGHT’S SLEEP, ACCORDING TO DOCTORS.

Getting a full night’s sleep is hardly easy. No matter how many sheep we count or white noise machines we invest in, many of us find ourselves either still wide awake at 2 a.m. or waking up multiple times throughout the night. But have no fear—while getting a full, uninterrupted night’s sleep can be hard, it’s not impossible. We did our research and talked to the experts to gather the best tricks to add to your nighttime routine to get the rest you truly need. From what you drink (and when you drink it) to what you listen to before bed, here are 20 tips you can use to help you sleep more soundly. Get ready for a full eight hours tonight!

Spend 15 minutes in the sun every morning.

If you want to sleep like a champ, start getting your body ready for shut-eye first thing in the morning. According to sleep experts, spending 15 minutes soaking up the sunshine every morning is key to snoozing soundly at night. “It helps regulate the production of melatonin, the sleep hormone. “Your internal body clock—the circadian rhythm—runs on a 24-hour schedule and functions best when you’re exposed to a regular pattern of light and dark.”

Skip that nightcap.

While most people think a nightcap helps them wind down at night, that’s unfortunately not the case. According to the National Sleep Foundation, alcohol might make you feel tired, but it actually makes it nearly impossible to get a good night’s sleep because it interrupts your circadian rhythm, blocks REM sleep, and messes with your breathing, making you more prone to snoring.

Cut the caffeine early.

It might seem harmless to grab another iced coffee to get through your mid-afternoon slump, but that caffeinated beverage could be wreaking havoc on your sleep. According to the National Sleep Foundation, caffeine stays in your body for much longer than you might think. After six hours, only half of what you’ve consumed is gone. So if you have a second cup of joe at noon, by the time you’re ready to hit the hay, you might still feel pretty wired and get low-quality sleep as a result.

And drink mushroom coffee instead!

Why drink regular ol‘ coffee when you can drink adaptogenic mushroom coffee? According to Breus, antioxidant-packed medicinal mushroom coffee contains half the caffeine you’d get in a regular cup of brew.

So even if you decide to have a cup in the afternoon, it won’t ruin your night of sleep like the regular stuff would. In fact, it might actually help. Mushrooms have been found to reduce the effects of stress, so you can rest easy without lying in bed, panicking about an unfinished to-do list.

Listen to binaural beats.

Have you heard of binaural beats? According to Breus, it’s a technique of “combining two slightly different sound frequencies to create the perception of a single new frequency tone.” And that leads to changes in your brain, slowing down activity and helping you relax for a better night’s sleep.

Crack a window open.

Sometimes the only thing you need to doze off until morning is cracking open a window. A 2017 study published in the journal Indoor Air analyzed 17 participants over five nights and found that those who had a breeze blowing in their bedroom had lower levels of carbon dioxide in the air, making them sleep better throughout the night.

Go on a camping trip.

There’s nothing like pitch darkness and total quiet to reset your body and get you back to quality sleep. In a 2017 study published in the journal Current Biology, researchers found that taking a weekend camping trip and sleeping with a natural light-dark cycle—AKA the rising and setting of the sun—shifted the participants’ sleep schedules, and that continued even after their trip was over!

Invite your pup into your bedroom.

If your dog has turned into your go-to teddy bear at night, that’s a good thing. According to a 2017 study published in Mayo Clinic Proceedings, those who slept with dogs in their bedrooms actually got better sleep than those who didn’t. And it’s not just because they’re so warm and cozy, either. Having their furry friends nearby made participants feel safe, making it easier to shut down and relax after a long day. The only problem? Having your dog in bed with you doesn’t have the same effect, so get Fido his own spot to sleep, then invite him in for some cuddles in the morning.

Give yourself something to look forward to.

If you’re not looking forward to tomorrow, how are you going to get a good night’s sleep tonight? In a 2017 study published in the journal Sleep Science and Practice, researchers analyzed 825 adults and found that those who lived their lives with meaning were 52 percent less likely to have restless leg syndrome and 63 percent less likely to have sleep apnea. Because they felt good about what the next day would bring, they had a reason to get up in the morning, making them conk out more effectively at night.

Try to stay awake.

Sometimes, you just need to trick your body with some reverse psychology. Instead of lying in bed trying to make yourself fall asleep and ultimately failing, the key to a full night’s sleep might actually be trying to stay awake. Yes, this sounds super backwards, but just hear us out. An oft-cited 2003 study published in the journal Behavioural and Cognitive Psychotherapy found that when insomniacs lied in bed with the intention of staying awake, they actually fell asleep quicker and had a more restful night of sleep.

Take a mindfulness meditation class.

It’s all about mindfulness and meditation these days. According to a 2015 study published in JAMA Internal Medicine, those who took a mindfulness meditation class actually had more improvement in their sleep quality than those who tried to learn better sleep techniques.

Stop exercising at night.

When exercising in the morning just isn’t an option, it’s understandable that you’d try to squeeze in a gym session right before bed. Sure, you might get in a solid run, but the Mayo Clinic says exercising later on in the day—particularly within a few hours of bedtime—can affect both your ability to fall asleep and the quality of sleep you get once you do.

Pop some magnesium.

You might have heard people raving about how well magnesium helps them sleep, and they’re not lying. A 2012 study published in the Journal of Research in Medical Sciences found that when taken before bedtime, the natural sleeping pill of sorts can help improve your quality of sleep, making you fall asleep faster and stay asleep until morning.

Go nuts for nuts.

Nuts don’t just make for a super healthy snack option, they also contain ingredients that will help you get a full night’s sleep. In a 2017 study published in the FASEB Journal, researchers found that eating nuts on a regular basis not only gives your body sleep-inducing nutrients like magnesium and selenium, but also makes the brainwave frequencies associated with sleep stronger—all things that can help you snooze like a baby!

Ditch eReaders for printed books.

As nice as it is to have an eReader on hand, that Kindle could be messing with your sleep schedule. In a 2014 study published in the journal PNAS, researchers found that the devices emitted blue light that leads to more restlessness and less REM sleep, making it harder to fall asleep and lowering your quality of sleep in general. So go for a good old-fashioned printed book instead! It’s the same reading material and less damage to your rest.

Pick up a pair of blue light-blocking glasses.

But eReaders aren’t the only electronic devices that can emit blue light; your phone and TV do too. The good news is, you can prepare your eyes for the damage they can do with some blue light-blocking glasses. In a 2017 study, researchers from the University of Houston College of Optometry found that those who sported blue light-blocking glasses a few hours before bedtime had a 58 percent increase in their melatonin levels, which helped their sleep overall. That means you can still use your digital devices at night without messing with your precious Z’s.

Sleep with your feet out of the covers.

If you already sleep with one foot hanging off the bed, you’re on the right track; that habit can seriously benefit the quality of sleep you get.

Temperature is a huge factor in getting quality sleep. And keeping your feet out from underneath your warm covers can ensure that your body doesn’t get too hot, which can prevent you from getting that much-needed shut-eye. This is especially important since the surface of your feet—which are hairless and contain special heat-beating vascular structures—are designed to help cool down your body.

Stop eating right before bedtime.

Having a pre-bedtime snack is tempting, but there’s a scientific reason as to why you should avoid food at least two hours before you go to sleep. According to the Cleveland Clinic, the midnight munchies put your body into full-on digestion-mode, which can involve some major discomfort when you lay down. Preparing your body for rest means skipping that late-night snack.

Say no to long naps.

Naps definitely have their perks. They can improve your mood, performance, and memory, but there’s a catch: If your mid-day nap stretches for longer than 30 minutes, you’ll likely mess up your nightly sleep schedule. According to the Mayo Clinic, napping can make your insomnia and sleep quality worse. To be safe, stick to a quick 10-minute snooze if you’re feeling tired during the day.

Rock a sleep mask.

Those sleep masks may seem excessive and indulgent, but they have an important purpose. According to the Cleveland Clinic, if you don’t have blackout shades, they can provide a darkness that not only helps you get better sleep throughout the night, but also allows you to function at your best the next day.

WellnessKichen Health & Fitness, Mental Wellness August 13, 2019August 27, 2020 0 Comments

Tired of WFH? Let’s make it work for your Wellness!!

Most of us are working from home now a days as the fast-spreading coronavirus has forced us to shelter in place. That obviously means that many of us are working remotely in less than ideal ergonomic situations as we type on laptops in bed, on bookshelves, on the couch and at the dining table.

Staying home may be the right thing to do for the greater good, but it can be the wrong thing for your body, especially if you’re working at an impromptu desk with spouse, roommates, children and pets underfoot.

As a result, many of us are feeling stiff and sore, no matter how many online yoga classes we do.”There is a saying that ‘the best position is the next position,'” say ergonomics consultants & experts with proficiency in evaluating work stations.

The key is to break up the work day with stretching, walking and a variety of postures. Here, we are offering few basic tips on how to stay healthy while working from home, plus some next level inspirations in case you need to upgrade your WFH station.

What can you do to make your WFH comfortable?

Use your home computer or invest, its worthy investing

Use your home computer, if available so that you don’t work exclusively on your laptop. If you can afford on a bigger monitor, consider purchasing one immediately as current circumstance is going to remain for long now. “The monitor is the key to everything as you would always be more comfortable to look straight ahead while you are working.”

If you can’t live without two monitors, use your laptop as a second monitor.

Adjust your monitor so that it is directly in front of you at arm’s distance (or a bit more) and your head is about 3 inches below the top of the monitor.

Use Riser to make a good balance of your body

An inexpensive laptop riser will allow you to bring your monitor to your eye level. Books or large size box will also do the trick for your good. Be innovative to find any such household items to make your riser.

External keyboard and mouse helps a lot

Invest in an external keyboard and mouse. Adjust your desk and keyboard tray height so that your keyboard and mouse are level or slightly below elbow height.

Keep your shoulders relaxed and your wrists straight while operating the keyboard and mouse. With your arms at your sides and your elbows at 90 degrees, your fingers should reach the keyboard home row.

Seating posture and arrangement matters most

Not everyone can afford our typical high-end office chairs or find that investment a worthwhile but let’s not run away with this excuse. We must need to find something really suitable for our back as we spend firly long hours daily on our chair.

While you continue to decide on your purchase, at least let’s follow below measures to bring some comforts to our hip and back.

Adjust the height of your chair so that your feet are on the floor, or on a footrest. There should be a two- to three-finger width between the edge of your seat and the back of your knees. Adjust your chair, whether with pillows or mechanical adjustments, so that your elbows are the same height as the desk.

It’s important to mix it up a bit, Experts say. “If you want to sit on your couch for 15 minutes, that’s fine. One of the nice things about being at home is being able to sit and stand and mix it up,”. “It’s OK to go sit and work on your easy chair, but not for more than a half hour.”

Good Posture is all you need for a healthy you

When sitting, try to recline by 10 to 15 degrees. “Most people think, incorrectly, that they should be sitting with their back at 90 degrees,” Experts say. A slight recline will take the pressure off your hip flexors.

“You know when you get up from a chair and you feel like you are 100 years old? That’s because your hips are tight from sitting at 90 degrees.” After 15 minutes of sitting or standing in the same place, most people start to slouch. Check in with yourself often to feel how your body is positioned and readjust if you need to.

Move frequently, even if that distracts you & your work

Take a walk. Do some stretches. If there is one particular part of your body that is bothering you, do some stretches for that problem area. Try to change your posture twice an hour and aim to perform some tasks while standing throughout the day.

Expert on ergonomics, recommends getting up to stand and stretch every 20 minutes.

Footrest helps a lot in relaxing you while work

It’s worth investing in a footrest as sheltering in place continues. “A lot of people perch at the edge of their chair because the table is too high. If you have a footrest, it pushes you back in your chair so that your back is supported.”

These additions will make your WFH even more comfortable.

Whatever your budget or your work environment, there are some easy wins anyone can use to spruce up their remote work setup and make a day “in the office” more pleasant.

Choose a dedicated workspace

No one wants to spend time moving their stuff around each day. On top of that, having a dedicated workstation – whether it be a corner on your dining table or a separate desk – helps to be intentional about your work and make it easier to sign off and “leave your work” at the end of the day.

Make sure there’s good lighting

Ample natural light is important, and sitting in front of a window can help when video conferencing… unless it’s right behind you, casting you in shadow. The glare of the sun also isn’t good for your eyes, so find the right location where you can benefit from the light but won’t be fighting against it.

Make your workstation a nice place to be

Turns out having plants in our work areas makes us happier and more productive. As you start out, your work area will be evolving. You might realize you prefer different lighting, background music or complete silence or you need extra cushions on your chair to make it more comfortable. Creating a space that you feel comfortable and productive in takes time and many little tweaks.

Figure out what items you need at your desk to be productive

A water bottle? Your phone? Files and books? Do you drink a lot of tea during the day? It might be helpful to keep a cup and some tea bags close to the (prefilled) kettle for instance. Do you like to listen to music but you’re sharing your space with someone else? Keep your headphones close and your laptop charger even closer.

Figure out how you want to “leave the office”

If you don’t have a designated workstation, pack up your work items and put them out of sight until the next day. This will help with keeping shared spaces organized and usable.

Having some sort of structure to your workday helps with productivity, but it also helps to have a so-called “exit strategy” for how to wrap up your day.

Perhaps you check email one last time 30 minutes before it’s time to shut your computer down, or maybe you get into the habit of sending your workmates a message to say you’re signing off. As the novelty of working from home wears off, it’s crucial to have a “leaving the office” strategy in place, so it’s easier to separate your work time from your leisure time – since both happen at home.

WellnessKichen Healthy Eating, Nutrition & Diet August 1, 2019August 27, 2020 0 Comments

Benefits of eating Cumin seeds

Cumin seeds commonly known as ‘jeera’ are very small in size but contain a lot of nutritional value. Cumin powder in Hindi is called “Jeera Powder”. It is called “Jeerakapodi” in Tamil and “JeelakarraPodi” in Telugu. You can make powder from those cumin seeds to get cumin powder. It is an edible ingredient which is very commonly used in every kitchen of India. It has many benefits such as digestion, treating some infections and many more.

Cumin powder is a powerful ingredient used in ancient Ayurveda medicine. Being a rich source of Iron, Cumin powder can help you deal with anemia. It is also quite high in dietary fiber to improve digestion and preventing constipation. Besides these benefits, Jeera powder is also known to aid in weight loss and promote healthy well-being.

Some key health benefits of Cumin Seeds:

Enriched with Iron: Cumin seeds contain iron in a rich amount around 15-16 %. It is very important for increasing hemoglobin in our body. Cumin seeds also help in treating anaemia patients. It helps you in recovering from weakness, lethargy, lack of concentration and dizziness by maintaining your iron level. This is one of the best jeera powder benefits.

Aids in Better Digestion: Salivary glands are stimulated by an important compound known as Cuminaldehyde found in cumin helps in improving digestion. It also activates enzyme production which helps in breaking the macro-molecules such as sugar, fat, starch and protein. Cumin powder helps you a lot in treating acidity and indigestion. Its powder is suggested for good health of kidney.

Fights Asthma: Cough and cold are very common respiratory disease which can be controlled very easily with the help of cumin seed powder. As it contains antioxidants and vitamin C, Cumin powder can also solve serious respiratory problems like Asthma. It acts as a good expectorant. Mucus is dried and expelled out. It also enhances our immunity system.

Prevents and Fights Cancer: Cumin contains anticarcinogenic agents such as thymohydroquinone, thymoquinone, thymol and dithymoquinone. It contains essential oils in large amount which helps in preventing damage of free radicals from your cells. It is also helpful in treating cancer such as breast cancer and colon. Harmful toxins are removed from your body by stimulating liver flushing mechanism. Health is improved and functions of all organs are enhanced with the intake of cumin powder in your diet.

Stops Painful Stools and Piles: Powder of cumin seeds is taken to treat piles. Piles result mainly due to rectum infection or severe cases of constipation. Cumin powder is rich in dietary fibres and has antimicrobial and carminative properties which prevent inflammation of the rectum. Bowel movements become easier, regular and smooth with the help of its high content of fibres.

Cures Skin Inflammation: Take cumin powder with water to get rid of pimples, acne and other skin infections. You will start feeling the difference within a few days. Your skin also starts glowing because of antioxidants in cumin. Also cures boils and stops its further growth. You can notice visible results in just a few days.

Improves Quality of Sperm: A cumin seed contains zinc which increases the production of sperms and nucleic acids are synthesized with its help. It is also a good mood enhancer and helps in treating insomnia. Adding two spoons of Cumin powder in your everyday diet can improve the quality and number of your sperm. This is one of the best Cumin powder health benefits.

Regulates Sugar Levels: Sugar levels in the blood also get controlled by the help of cumin powder. It is a wonderful agent to help in lowering your blood glucose levels and bringing down your numbers. Jeera powder is also recommended by many doctors for its ability to stimulate insulin production and keeping your blood sugar levels under control.

Reduces Body Heat: Put some cumin powder in boiled water and then pour it. Itchiness of the skin and body heat can be treated by having a bath with this water, after cooling it. Burning sensation in the soles and of the palms can also be treated by drinking water of cumin.

Treats Many Hair Problems: Cumin consists of various nutrients which are beneficial for our hair. The vitamins present in cumin provide us with healthy hair and provide proper hair growth. Cumin powder helps to get rid of dandruff’s and it acts as a great stimulant. Our hair requires many nutrients like fats, proteins, carbohydrate and even water for proper nourishment and most of these are easily available from it. It cuts hair loss and provides us with long and silky hair.

Delays Signs of Aging: Cumin protects our skin from any microbial infection and also triggers the anti-ageing process. It prevents us from wrinkles and premature ageing which basically loosen our skin. Vitamin E and antioxidants present in cumin fight against these symptoms. The free radicals present in our body have several side effects that also affect our skin. Age spots and wrinkles are signs of ageing which are caused due to lack of various nutrients. Also vitamin E content in cumin gives us glowing skin. We get rid of acne, pimples and other skin disorders. Application of cumin paste helps to combat these skin disorders. Various face packs are being with cumin powder for skin treatments.

Cures Insomnia: According to the study, it is being shown that cumin or cumin powder is rich in vitamins which are helpful in various purposes. The vitamins mainly B complex is required for better and proper sleep. It is a unique property of cumin that helps to reduce insomnia. As it being mention before, cumin powder helps to improve digestion which in turn provide us with proper sound sleep. Proper sleep is very essential for every one of us to get relief from anxiety and stress. The tranquilizing effect is noticed among the components of the cumin oil.

Strengthens Immunity: Cumin basically consists of various vitamins, minerals and also the presence of essential oil improves our immune system. It improves immunity with its anti-bacterial and anti-viral properties. The antioxidants are present in an adequate amount that boost the immune system. Among the others, vitamin C is one of the important antioxidants presents in cumin. This helps to fight against the free radicals that lead to various harmful diseases. Some cardiovascular diseases and cancer may occur due to the presence of free radicals. So, cumin basically detoxifies our body from these harmful effects. It supports the anticancer property of the antioxidants. Thus, the toxic product produced in our body is eliminated constantly that leads to improving our immune system.

Improves Milk Supply: Cumin consists of various minerals like calcium, iron and others which are required for lactating mothers and also for others. Lactating mothers requires nutrient-rich food for the baby mainly. Cumin contains calcium in a remarkable amount that is an important ingredient of milk and thus it’s a much needed or required mineral for lactating mothers. On the other hand, iron is also required by pregnant women.

Cumin Powder Benefits for Weight Loss: One of the best Jeera Powder health benefits is its fat-burning abilities to help in reducing your excess weight. Studies show that people who used cumin powder regularly in their diet experienced a weight reduction by almost 15 %. The best way to use Cumin powder for weight loss is to prepare some Jeera water and drink it on an empty stomach.

Prevents Food-Borne Illness: One of the effective home remedies to deal with food poisoning is Cumin powder. It works like a charm in kids and adults, by fighting with the infection-causing bacteria and virus.

Good Source of Calcium: You will be quite surprised to read that Cumin is a great source of calcium, needed to strengthen your bones. With 931 mg of calcium in 100 gms of Cumin powder, it certainly makes one of the best foods for your skeletal system. Besides that, it also strengthens your teeth and makes them less prone to breakages and damages.

Lowers Cholesterol: Cumin powder can help in lowering your blood cholesterol levels to a great extent. It absorbs the bad cholesterol or LDL which blocks the arterial walls.

Some Side Effects of Cumin Seeds:

Although Cumin powder is considered to be safe for consumption, it does come with a set of side effects. Some of the most common disadvantages of Cumin are:

Nausea.
The bitter aftertaste in your mouth.
Vomiting.
Loss of Appetite.
Drowsiness.
Mental Clouding.
Heavy bleeding during menstruation.
Pre-term labour during pregnancy.

Cumin powder has many health benefits which would provide a healthy body. Daily intake of cumin powder as a price in food items would provide you with good sources of minerals, vitamins, proteins, fiber and antioxidants. It is also one of the most economical and effective ways to deal with numerous ailments in the early stages. With these 20 best cumin powders uses discussed in the article, we are pretty sure you will start using it to enjoy great health!

WellnessKichen Healthy Eating, Nutrition & Diet July 29, 2019August 27, 2020 0 Comments

Benefits of eating Amla

Amla is the greatest boon to the humanity and one of the effective traditional herbal medicines, which had been used to treat and manage diseases since the ancient times. Hardly any people are unaware about its importance and significance as it is associated with multiple health and medicinal benefits. Indian Gooseberry is the reservoir of minerals, vitamins and other bio-chemical substances. To some extent, it is bitter in taste but the ayurvedic marvel can be used in many forms such as eaten raw, juice, chutneys, pickles, Murabbas, and used with other recipes using its powder.

Top facts about Amla :

It is the excellent source of vitamin C.

Amla juice is the best tonic to make you younger longer

It is the integral component of Triphala, an ayurvedic formulation, which is used to cure many diseases.

Amla balances the three Doshas – Vata, Pitta and Kapha.

In India, it is considered as a sacred tree.

It prevents cancer due to the presence of some important polyphenols.

It is packed with all nutrients, accessible to all because of its lower price Rs. 15/kilo.

Some key health benefits of Amla:

Amla for hair: Amla is good to prevent hair loss, hair fall and plays a vital role in the overall health of hair.

Drinking of Amla juice is good to prevent hair fall, hair loss, dandruff and split ends because of abundance in protein.
The mix of juices of amla and lemon when apply over the scalp and left it for 20 minutes followed by washing helps to strengthen the hair follicles and hair shaft. It also enhances hair lustre, color and pigmentation.
Regular intake of Amla juice makes your hair darker and thicker and also prevent greying.
Applying the paste of amla helps to make your hair grow and dark color.
Amla prevents baldness due to the presence of carotene and iron.
Amla ensures proper absorption of calcium that directly or indirectly beneficial for lustrous hair including bones, teeth and nails.

Amla for glowing skin: It is good for skin beauty.

The application of Amla juice over the face helps to fight wrinkles, pimples, acne etc.
Drinking of the juice is equally beneficial to make your skin glow. It makes your skin fresh by removing the dead cells when applied externally.

Amla to burn fat: Amla is good for weight loss, fat burning and those who are obese.

It has the higher level of amino acid that helps to shed unnecessary fats from the body.
Amla is diuretic in nature, means it increases the frequency and amount of urine thereby releasing of toxins, waste products from the body. Since urine is also composed of fat. Releasing more urine means shedding more fats from the body.

Amla for eyes: Amla prevents many eye related problems such as cataract, nearsightedness, intra-ocular, vision improvement, etc. The presence of vitamin A and carotene overcomes many problems related with eyes.

Prevents cough and cold: The mix of fresh Alma juice (2tbsp) and honey (2tbsp), if taken daily, helps to eradicate the problems of cough and cold.

Cure mouth ulcer: It helps to cure mouth ulcer if it gargles along with water. The mixture should be Amla juice (2tbsp) and half glass of water.

Control diabetes: The regular consumption of its juice (2-3 tbsp) daily helps to lower the level of sugar in blood thus controls diabetes. Amla stimulates the pancreas Islet of Langerhans which further regulate the suitable secretion of insulin hormone.

Amla for healthy heart: Regular intake of amla means you are making your heart healthy and fit.

It lowers the level of cholesterol and strengthens the cardiac muscles thus smooth pumping of blood and oxygen to the entire body.
The presence of chromium prevents plaque formation in the blood vessels thus save you from strokes and cardiac problems.
Iron content ensures more oxy-haemo circulation.
The various bio-chemical substances present in it ensure the better functioning of heart by maintain blood pressure and preventing strokes.

Amla for digestion: It is good for digestion and assimilation of foods.

It ensures to flush out toxins from the body, being alkaline in nature, balances and strengthening the digestion process.
It has adequate amount of fiber and roughage that make you relieve from constipation and indigestion.

Amla to relives asthma: Take amla juice (2tbsp) and honey (2tbsp) and drink the same on regular basis, is helpful to control asthma, bronchitis, allergic asthma, respiratory congestion, chronic cough and cold.

WellnessKichen Health & Fitness, Healthy Eating July 8, 2019August 27, 2020 0 Comments

Benefits of eating Ginger

Although you probably know ginger best as a stomach soother, it may also help you feel fuller and even burn more calories, as per several researches. Indeed, ginger is a delicious spice that offers a great way to turn up the flavor in your diet! People have used ginger in cooking and medicine since ancient times. Ginger is found to have anti-inflammatory, antibacterial, antiviral, and other healthful properties.

Whether you want to use it in your cooked meals, drink it as a tea, or press it into fresh juice, you’ll be able to reap all the amazing health benefits of ginger. However, when you’re picking out your pieces of ginger root, make sure they are firm to the touch, and look out for discolorations or soft spots. Also, the bigger the piece of ginger, the older it is and the more pungent its flavor will be!

Some key health benefits of Ginger:

Calm that upset stomach:

No one likes feeling queasy. Ginger has long been revered as a natural remedy for upset stomachs, especially by pregnant women suffering from morning sickness. Ginger candies, natural ginger ale, and ginger tea are easy ways to get ginger into your system when you’re feeling a little green.

Soothe sore muscles:

Again, ginger’s anti-inflammatory effect can be of great benefit to someone dealing with soreness. Recent studies have shown ginger to may help with muscle soreness. Try taking a bath with ginger and Epsom salts.

Ginger boosts digestion:

That yucky feeling you get when you eat too much (or eat something that just doesn’t sit right)? Ginger can help make it go away faster. It’s long been used as an aid to improve digestion. “Ginger has both antiemetic and carminative functions, which aid in the breakdown of gas and support bowel movements,”

Ginger eases nausea and motion sickness:

The same properties that support digestion can also help soothe a sour stomach. Research also shows that ginger can help ease motion sickness, as well as provide nausea relief for patients after surgery and for cancer patients undergoing chemotherapy.

That’s not all. Ginger’s nausea-fighting ability has been found to help pregnant women dealing with morning sickness too.

Ginger can help fight infection and Clear your congestion:

Can ginger offer cold relief or flu relief? It might. “Laboratory research suggests ginger extract and ginger essential oils have antimicrobial effects against a range of organisms,”

Ginger can help with stuffed up sinuses and also soothe sore throats, thanks to its anti-inflammatory properties and antibacterial abilities. That ability to fight viruses and bacteria could fortify your immune system against nasty bugs.

Ginger can help ease joint and muscle pain.

Whether you’re dealing with post-workout discomfort or something more serious, this powerful plant can help. It’s also been shown to help relieve knee discomfort caused by osteoarthritis.

But instead of treating ginger as nature’s medicine, think of it more like a multivitamin. Since the root’s effects seem to be cumulative, you’ll reap bigger benefits for reduced joint and muscle pain by taking it daily.

Ginger can help ease period pain.

If cramping is par for the course during your period, ginger might be for you. A clinical trial found that women who took ginger capsules daily from the start of their periods experienced less abdominal cramping and discomfort. In fact, the ginger capsules turned out to be just as effective as over-the-counter meds like ibuprofen.

Ginger can help lower your risk for chronic diseases.

Ginger’s ability to fight inflammation means that it can play a role in preventing a number of chronic health problems. At the top of the list? Heart disease. Consuming ginger powder daily for 45 days has been shown to significantly lower cholesterol and triglycerides. It also slashes markers for oxidized lipoproteins—fatty deposits that can cause arteries to get stiff and clogged, research has found.

Findings also suggest that ginger’s antioxidant effects could play a role in protecting the brain against cognitive decline (like Alzheimer’s disease) and potentially fight certain cancers, including pancreatic, breast, ovarian, and colorectal cancer.

Ginger promotes healthy blood sugar levels.

Ginger seems to promote healthy fat and glucose metabolism as well as provide support for insulin sensitivity, Miller says. And all of those things can have a positive effect on blood sugars.

May Improve Brain Function

As we’ve seen in the past, oxidative stress and chronic inflammation can have a negative effect on cognitive function and can accelerate the brain’s aging process. These factors are believed to be linked to Alzheimer’s disease and age-related cognitive decline. One study indicates that the antioxidants and bioactive compounds in ginger reduce inflammation that occurs in the brain. There is also evidence that ginger can enhance brain function directly.

What are the side effects of ginger?

Ginger is generally considered safe, so consuming a moderate amount every day. Still, even small amounts of ginger might be a bad idea if you’re on certain medications or have health issues. Ginger might interact with blood thinners, and it could also increase the flow of bile, which could be bad for people with gallstone disease. And if you have heartburn or a sensitive stomach? Since ginger packs a spicy punch, you might also want to steer clear.

Your best bet? Play it safe. If you’re thinking about taking ginger therapeutically, talk with your doctor first to make sure it’s the right move for you.

And since ginger’s benefits seem to be cumulative, try making it a regular part of your daily diet instead of just having it once in a while.

WellnessKichen Healthy Eating May 28, 2019August 27, 2020 0 Comments

Benefits of eating Garlic

Garlic, a very common condiment found in our kitchens, has immense therapeutic potential.

History tells us that in ancient times, garlic was used in a wide variety to treatment many ailments, including colds, respiratory issue, parasites, poor digestion, TB, diabetes, fevers, and even dysentery. Today, modern medicine has given us very effective treatments for many of these issues, but garlic remains in the diet of many health-conscious individuals.

Garlic contains a higher concentration of sulfur compounds which are responsible for its medicinal effects. The chemical constituents of garlic have also been investigated for treatment of cardiovascular disease, cancer, diabetes, blood pressure, atherosclerosis and hyperlipidemia and highly praised by several researchers. Garlic extract has antimicrobial activity against many genera of bacteria, fungi and viruses.

Some key health benefits of Garlic:

High in antioxidants:

Garlic is full of healthy antioxidants! Antioxidants may help protect cells from damage caused by free radicals. Free radicals are molecules produced when your body breaks down food or when you’re exposed to harmful environmental factors, so ingesting foods high in antioxidants may help combat those negative effects on the body.

Packs a low-calorie health punch:

Garlic is a tasty way to add nutritional benefits without sacrificing many of your daily calories. One clove of garlic is a great source of B6, fiber, and selenium which may have positive effects on blood pressure, cholesterol, and bone health.

Garlic boosts immunity:

Feeling a tickle in your throat? Double up on the minced garlic in your soup to take advantage of the benefit of garlic’s antibiotic and antifungal properties. “Garlic stimulates your health defenses by triggering immune cells to release chemicals that activate the immune system to find and wipe out foreign invaders in the body, helping to protect against infection. Garlic is also high in vitamin C, which can be helpful in preventing things like the common cold, flu, and internal infections.

It can support your weight loss goals:

Garlic also boasts health benefits that help support weight loss, improve your skin’s health, and can act as an anti-ager. Some research has also shown that garlic may help with weight management and control, as well. It is also believed that having raw garlic with water helps in losing weight.

It has beauty-boosting benefits.

As if this tasty ingredient wasn’t good enough already, it’s even been thought that garlic could also have beautifying properties. Certain minerals in garlic, such as manganese, magnesium, phosphorus, and calcium are beneficial in improving skin elasticity, which can help to prevent signs of aging, blemishes and even wrinkles, according to certified nutritionist Lisa Richards.

Good for Heart:

Garlic is known for maintaining blood pressure. Garlic works as a blood purifier too. Having garlic early in the morning can help in purifying your blood.

Consuming garlic can help in lowering the cholesterol levels of the body and this can further prevent heart diseases.

Helps your Kidney:

Garlic cleanses your body from within by flushing out all the toxins. This herb can also help in preventing the growth of UTI and kidney infections.

Now that you know the amazing benefits of having garlic, you should start adding it to your diet to enjoy it’s amazing benefits.

An easy way to add the goodness of garlic to your food is by adding some garlic cloves in your cooking oil. This will add the nutritional benefits of garlic to your oil. Also, it will give your food great flavor. Garlic infused cooking oils are also available in the market these days.

WellnessKichen Drinks & Beverages, Health & Fitness, Mental Wellness, Metabolism, Nutrition & Diet May 28, 2019August 27, 2020 0 Comments

Foods That Lowers Your Cancer Risk

Although there’s no guarantee, adding these cancer-fighting foods to your diet is a smart step.

Finding out you have cancer can be one of the most distressing and defining moments of a person’s life. And, unfortunately enough, the stark picture of doctors forced to break the news is all too common. In 2018 alone, it was estimated 1,735,350 new cases of cancer would be diagnosed in the U.S.

Fortunately, there are ways to avoid becoming a statistic. Steering clear of excessive use of tobacco and alcohol, getting immunized for certain viral infections like Hepatitis B and HPV, as well as changing your diet are all potent ways to slash your risk of getting diagnosed.

And while there’s no guarantee of living cancer-free, replacing fried foods, processed meats, and sugary treats with our 50 foods that are scientifically-proven to cut your cancer risk is a wonderful way to start.

Mushrooms

Our favorite burger toppers may do more than add a punch of umami and vitamin D to your meals. A study in the International Journal of Cancer found that Chinese women who consumed just 10 grams (the equivalent of one small veggie) or more of fresh ‘shrooms daily were about two-thirds less likely to develop breast cancer than those who avoided mushrooms. What’s more, high mushroom intake has also been associated with lower risk of breast cancer in premenopausal women.

Navy Beans

You’ve likely added high fiber foods to your diet because they’re superstars when it comes to helping you feel full, eat less, and lose weight. And now we know that these foods can also help you reduce your risk of breast cancer! According to Harvard researchers, for every 10 grams of fiber a woman eats per day, her breast cancer risk slashes by seven percent. And navy beans just happen to pack nearly 10 grams of the belly-filling macro in just half a cup! Experts believe that the fiber helps to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development.

Walnuts

Not only can these heart-shaped nuts help fight fatty food cravings, they can also fend off cancer cells. Walnuts contain gamma tocopherols, a vitamin that stops the activation of Akt—the enzyme essential for cancer to thrive—without affecting non-cancerous cells. Not only that, these creamy nuts also boast phytosterols, which can help regulate estrogen levels in both men and women as well as slow the growth of breast cancer cells by blocking estrogen receptors. In fact, a study in the journal Nutrition and Cancer discovered that when mice were given the human equivalent of two ounces of walnuts for a month daily, tumor growth in the walnut-eating mice slowed down to half the rate of the tumors in the mice who didn’t eat walnuts.

Cooked Tomatoes

From pasta sauce to ketchup and cocktail mixers, tomatoes have given us some of our favorite pantry staples. But did you know that they also help reduce women’s risk of developing breast cancer? A study in the Journal of the National Cancer Institute found that women with the highest levels of lycopene, a carotenoid found in tomatoes, had a 22 percent decreased risk of developing cancer, while women with the highest levels of carotenoids in general had a 19 percent lower risk.

Sweet Potatoes

Sweet potatoes, another reddish veggie is rich in carotenoids—specifically, beta-carotene. The same Journal of the National Cancer Institute study found that women with the highest levels of beta-carotene in their blood had a 17 percent lower risk of developing certain types of breast cancer. Experts speculate that carotenoids contain compounds that help regulate cell growth, defense, and repair. To get the most bang for your carotenoid buck, scientists recommend blanching the potatoes and then seasoning.

Pomegranates

Cracking open a pomegranate is probably one of the best things you can do for your health and flat belly goals. The fiber-rich arils (the edible, bursting seeds in the fruit) can actually help your body inhibit the growth of hormone-dependent breast cancer, a study published in Cancer Prevention Research proves. The ellagic acid in pomegranates can potentially protect against breast cancer by suppressing estrogen production and preventing the growth of cancer cells. And they’re not the only health food staples rich in ellagic acid; raspberries, strawberries, cranberries, walnuts, and pecans are, too.

Tea

Tea is teeming with antioxidants called polyphenols—which also just happen to boast anti-breast cancer properties. A small study conducted by the National Institute of Health’s (NIH) National Cancer Institute found that Japanese women who drank at least one cup of green tea a day had less cancer-causing urinary estrogen than women who didn’t sip. Just make sure to avoid the bottled stuff and brew your own batch at home.

Broccoli

Broccoli may not have been your dinner side of choice when you were a kid, but since your palate has likely matured since then, we’re going to fill you in on a little secret: sulforaphane, an anti-inflammatory compound found in the veggie, has been shown to zap away breast-cancer-causing chemicals and inhibit the growth of breast cancer cells. Wondering how to reap the most benefits out of your broccoli? Steam it! Cooking the veggie in vapor will also ensure it’s flat belly-friendly, too.

Wild Salmon

After analyzing a plethora of international studies, the BMJ journal published a report that revealed this shocking statistic: women who consumed the highest amount of fish-based omega-3 fatty acids were 14 percent less likely to get diagnosed with breast cancer than those who avoided the seafood. And there’s more good news: you don’t have to add salmon your menu so often to reap the benefits. Other fish high in omega-3s include sardines, cod, mackerel, and anchovies.

Vitamin-D-Fortified Organic Milk

A study published in Cancer Prevention Research found that vitamin D could reduce breast cancer risk in women by up to 50 percent. And another more recent study associated low levels of vitamin D in the blood with a heightened rate of breast cancer tumor progression. To stop cancer in its tracks, start your mornings by splashing vitamin-D-enriched organic milk into your coffee or dousing a bowl of healthy cereal with the stuff!

Olive Oil

The Mediterranean diet isn’t only helpful when you’re trying to boost overall health and weight loss, it’s also got another fab benefit. A Spanish study published in JAMA Internal Medicine found that women who followed a Mediterranean diet rich in extra-virgin olive oil had a 68 percent lower risk of developing breast cancer compared to women who consumed corn oil. Experts believe that the olive oil’s anti-inflammatory phenolic compounds and oleic acid were responsible for curbing cancer cell growth.

Eggs

Eggs are packed with a unique nutrient known as choline, which has been shown to speed up weight loss as well as lower your risk of breast cancer! According to a study published in The Journal of the Federation of American Societies for Experimental Biology, women who consumed the highest amount of choline had the lowest risk of breast cancer.

Spinach

When it comes to leafy greens, we definitely have a lesson to learn from Popeye. Spinach is a potent source of lutein and zeaxanthin, two carotenoids that have resulted in a 16 percent reduced rate of breast cancer if consumed abundantly. This salad green is also rich in DNA- strengthening folate, a B vitamin essential during pregnancy. A study published in the journal PLoS ONE linked low levels of folate to an increased breast cancer risk.

Turmeric

Curcumin, the main antioxidant polyphenol in this root spice, is also jam-packed with chemopreventive properties. A study in Molecular Oncology showed that anti-inflammatory curcumin can help deter breast cancer cell formation. Now there’s a good reason to clink glasses and cheers to a turmeric latte.

Coffee

Java drinkers rejoice: you may actually help lower your risk of antiestrogen-resistant estrogen-receptor (ER)-negative breast cancer by brewing a cup. A 2011 study in the journal Breast Cancer Research discovered that women who often guzzled down a cup of joe had a lower incidence of ER-negative breast cancer than women who preferred other bevs. “One possibility is that coffee’s antioxidants protect cells from damage that can lead to cancer.

Peaches

Here’s some peachy-keen news: A study found that a higher intake of peaches was associated with a lower risk of breast cancer among post-menopausal women. To reap the same chemopreventive benefits, munch on two to three peaches per day.

Chickpeas

The main ingredient in our fave dip ever (none other than hummus) can also help you battle breast cancer. A study published in the Nutrition and Cancer journal discovered that chickpeas contain anti-cancer agents called protease inhibitor concentrates.

Blueberries

If you’re craving something sweet, but don’t want to undo your weight loss wins, grab a handful of antioxidant-rich blueberries! A review published in the journal Anti-Cancer Agents in Medicinal Chemistry expressed that these sweet blue orbs “show promise as effective anti-cancer agents” due to their ability to prevent cancer cells from forming, as well as increasing healthy cells’ ability to kill off cancerous ones.

Carrots

Who knew that bag of baby carrots can help fend off one of the scariest serial killers in America? According to research published in The American Journal of Clinical Nutrition, out of 33,000 women, those who consumed the highest amount of carotenoids, which were present in their blood, showed a 18 to 28 percent lower risk of breast cancer. If you’re tired of dipping carotenoid-rich carrots into hummus—another cancer-fighting food.

Strawberries

Not only do they make the perfect vessel for melted chocolate, strawberries can also help fight cancer, according to a study in Scientific Reports. “We have shown for the first time that strawberry extract, rich in phenolic compounds, inhibits the proliferation of breast cancer cells in in vitro and in vivo models,” Maurizio Battino, co-author of the paper, said in a press release.

Oranges

Here’s another to peel an orange during snack time: the bright fruit is brimming with chemopreventive properties, according to a study published in Journal of Breast Cancer found that a high intake of citrus fruits can potentially decrease your risk for breast cancer.

Goji Berries

Much like many of our go-to berries, goji berries are packed with anti-inflammatory antioxidants that can help fight cancer. Research published in the journal Natural Product Research found that goji berry extract prevented the maximization of breast cancer cells.

Pecans

Pecans may build the base of our favorite Thanksgiving pie, but these rich nuts can help ward off cancer, too. Pecans are packed with the polyphenol ellagic acid, which has “anti-carcinogenic actions,” according to the journal of Cancer Biology & Medicine. Just don’t rely on fulfilling your pecan intake via sugar-laden desserts—eating the nuts raw or roasted is your best bet.

Cauliflower

When you chop, chew, and digest cauliflower, its glucosinolates break down and form biologically active compounds known as indoles and isothiocyanates. According to the National Cancer Institute, this cancer-preventive duo can deter the development of breast, lung, colon, liver, and stomach cancers.

Cherries

Cherries aren’t only a great snack for better sleep, they’re also deemed one of the best fruits to eat to prevent breast cancer. According to a study published in the Pakistan Journal of Pharmaceutical Sciences, cherries can minimize the risk of cancer as well as other chronic diseases. Now that’s a perfect reason to blend the stone fruit into a Zero Belly Smoothie!

Cabbage

Remember those cancer-fighting indoles and isothiocyanates found in cauliflower? Well, cabbage is packed with these compounds, too! Wondering how to use this versatile veggie? Get creative in the kitchen by adding it to salads or experiment with Asian-inspired noodle dishes.

Bok Choy

Bok choy, a delicate Chinese cabbage, can make a savory side dish as well as it can help prevent cancer cell growth, much like its cruciferous cousins. And bok choy’s got another bonus: the veggie’s solid iron content landed it a spot on our list of foods that prevent hair loss!

Flaxseed

Flaxseeds are almighty when it comes to lowering blood pressure, cholesterol, and preventing the big C. A study in the journal Clinical Cancer Research found that “dietary flaxseed as the potential to reduce tumor growth in patients with breast cancer.” We recommend buying these versatile seeds whole and freshly grinding them before each use to ensure you’re getting the maximum nutrients.

Asparagus

A study published in the Indian Journal of Pharmacology found that fiber-rich asparagus induced antioxidant activity, which can has potential to prevent cancer. Good thing these savory spears are delicious both steamed or roasted!

Soy

Many people associate soy with cancer due to their phytoestrogens, estrogen-mimicking plant compounds, which have been shown to fuel cancers in lab settings. On the flip side, human studies have not proved high-soy diets are linked to a maximized breast cancer risk. In fact, it’s quite the opposite, as experts believe that the soy’s isoflavones have the ability to block more potent natural estrogens in the blood. Not only does the American Cancer Society’s dietary guidelines deem that eating soy products is not only safe but “may even lower breast cancer risk,” studies in the Journal of Clinical Oncology and American Journal of Epidemiology show that eating more of these bean-based foods improved survival rates and decreased risk of lung cancer as well as a reduced risk of prostate cancer. While miso paste is a great pick, you can also add fermented tofu, tempeh, natto, soy sauces, and organic edamame to your diet.

Citrus Zest

Most of us prefer to peel our citrus fruits before noshing on them, but their potent peels should totally be consumed too. Citrus peels can boost the body’s production of detoxifying enzymes, and according to University of Arizona researchers, adding the zest to your meals regularly can help reduce the risk of squamous-cell skin cancer by 30 percent as well as reduce the size of existing tumors.

Artichokes

Artichokes can help you flatten those abs thanks to their impressive fiber count (seven grams per medium veggie!). But they also boast some more impressive benefits. A study in the Journal of Cellular Physiology found that polyphenols in artichokes can prevent breast cancer.

Wine

Who knew that ending your day with a glass of vino doesn’t only zap the stress away, it also prevents esophageal cancer. According to a study in the journal Gastroenterology, sipping just a single glass of white or red wine can lower your risk of developing Barrett’s Esophagus by 56 percent. Barrett’s Esophagus, a precursor to esophageal cancer, develops when acid reflux or heartburn damages the esophageal lining permanently.

Butternut Squash

Carotenoid-rich butternut squash can squash a woman’s breast cancer risk by 18 to 28 percent! A report in the journal Foods revealed that waiting for your squash to ripen completely—when the exterior skin is peach and the inside is a deep, bright orange—before digging into it is the best way to get the full carotenoid punch.

Watermelon

You might want to add watermelon to your grocery list beyond bikini season. “In a laboratory study that tried to mimic human digestion processes to see how carotenoid compounds are affected, researchers calculated that in equal weight portions, more lycopene would be absorbed from raw watermelon than from raw tomatoes,” The American Institute of Cancer Research states.

Papaya Leaf

After digging into the succulent papaya’s inner goodness, don’t toss away the leaves! According to a study conducted by researchers at, dried papaya leaves have been shown to fight cancer. In a University of Florida study, researchers exposed 10 different types of cancer cell cultures to four strengths of papaya leaf extract and found out that the fruit slowed down tumor growth in all cultures tested. You can brew a homemade tea by steeping papaya leaves in boiling water to reap their rewards.

Garlic

A study in the Japanese Journal of Cancer Research found that frequent intake of garlic can protect against esophageal cancer and stomach cancer. Does it count if we douse our cheese slice in garlic powder?

Watercress

Watercress, brimming with beta-carotene and vitamin K, is a potent cancer-fighting green, according to a study in The American Journal of Clinical Nutrition. Researchers discovered that people who ate just ¾ cup of raw watercress per day boasted less DNA damage and a reduced risk of cancer—changes especially noted in smokers!

Guava

A study in the Journal of Complementary and Integrative Medicine found that combining the guava’s bark, leaf, and root extract prevented B16 melanoma cells from growing in lab rats. Although human trials are needed to confirm these results, we shouldn’t shun this tropical fruit. It’s rich in essential nutrients like flu-fighting vitamin C and DNA-protecting folate.

Persimmons

Persimmons aren’t most people’s go-to fruit, mostly because they’re not as ubiquitous as berries or oranges, but they’re no less potent at fending cancer off. A study in Bioscience, Biotechnology, and Biochemistry shed light on the fact that persimmon extract strongly prevented the growth of human lymphoid leukemia Molt 4B cells, as well as induced those cancer cells’ death.

Yogurt

Yogurt, which competes with peanut butter for claiming the top spot of creamiest protein source on the planet, is also a cancer-killer in disguise. A study in The American Journal of Clinical Nutrition found that a high intake of yogurt may lower the risk of developing bladder cancer.

Red Onion

Next time you hit up your local supermarket, make sure that the red onions you grab are grown in Ontario. According to University of Guelph researchers, Ontario-grown red onions pack a solid dose of quercetin and anthocyanin, which can fight off colon and breast cancers. “Onions activate pathways that encourage cancer cells to undergo cell death,” Abdulmonem I. Murayyan, the study’s lead author, explained. “They promote an unfavorable environment for cancer cells and they disrupt communication between cancer cells, which inhibits growth.”

Arizona prickly pear cactus

This thorny fruit seems intimidating to bite into, but only before learning this reassuring finding: prickly pear extract suppressed tumor growth in mice as well as modulated the expression of tumor-related DNA, according to a study in Nutrition Journal.

Almonds

If you need another reason to brown bag some almonds for a mid-afternoon snack or slice and toss them into Greek yogurt, well here it is: a study in the journal Cancer Letters found that the subtly sweet nuts were can reduce risk of colon cancer.

Brazil Nuts

Brazil nuts’ powerful selenium punch helps regulate thyroid function in addition to killing off malignant cancer cells, according to a study in Nutrition and Cancer. As a waistline-shrinking bonus, Brazil nuts are rich in the amino acid L-arginine, which has been shown to blast belly fat.

Whole Grains

Whole grains are those rare, awesome carbs (think quinoa and oat bran) that can keep that tummy toned as well as help you stay cancer-free. An in-depth analysis in the journal Circulation revealed that, out of more than 786,000 individuals, those who munched on 70 grams of whole grains a day had a 20 percent lower risk of cancer mortality, as well as a 22 percent lower risk of total mortality and a 23 percent lower risk of cardiovascular disease mortality! And that’s compared to people who rarely or didn’t consumed whole grains.

Grapes

“Grapes and/or grape-related products in diets along with maintaining an active healthy lifestyle has both practical and translation potential in the fight against cancer and is thus beneficial to the general population,” a study in The Journal of Nutrition stated.

Green Peas

The closest you’ve gotten to eating peas as a kid was forking them around your dinner plate, but this stellar veggie is definitely deserving of a bite. A study in Pharmacognosy Review shows that the green peas’ apigenin, hydroxybenzoic, hydroxycinnamic, luteolin, and quercetin content can help fight cancer.

Lentils

A study in the journal Cancer Causes & Control discovered that a high intake of legumes—that’s where lentils come in—possess the potency to decrease the risk of cancers in the stomach, upper aerodigestive tract (the respiratory tract and the upper digestive tract combined), colorectum, and kidneys.

WellnessKichen Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Nutrition & Diet, Weight Loss May 23, 2019August 31, 2020 0 Comments

Weight Loss Tips for People Over 40 Years

Increase your chances of a slimmer you after hitting the big 4-0 with these bad habit breakers, good lifestyle routines, and healthy eating tips.

There are certain things everyone over the age of 40 should be doing to guarantee that the second half of life’s big game is as exciting as the first half. After all, once you hit 40, your body begins to lose muscle mass, the lean tissue that helps you burn fat and calories; women drop about half a pound of muscle per year after crossing 40. That’s why 40 tends to be the dividing line between those who are headed for a long, healthy lifetime of lean, and those who are headed for an early (and probably much larger) grave.

To keep you in top shape, we’ve uncovered these essential weight loss tips for playing your second half perfectly.

Ditch the Yo-Yo diets.

The cabbage soup diet? Really? Just no. Restricting calories and losing body fat too quickly can wreak havoc on insulin, leptin, ghrelin and other hormones, prompting a surge in hunger and a slump in metabolism. These effects can last for more than a year, even after the diet is abandoned,

Educate yourself before eating out.

Eating out is a treat and is probably something you’re doing because you deserve it—maybe it’s your birthday, you’re celebrating a family member, or just getting together with old friends. But letting yourself indulge doesn’t mean you have to be completely blind to just how deceptive many restaurant menu options can be.

Take your sleep really seriously.

Over the years, you’ve probably had moments where being able to get by on very little sleep was almost like a badge of honor. But as sleep medicine progresses and people are learning more about sleep health, the ties between your Zzzs and your LBs on the scale are becoming clearer. Losing just an hour of sleep each night for three days can prompt a surge in the hormone ghrelin, which stimulates appetite, and a slump in the hormone leptin, which tells us when we’re full. Deep sleep, on the other hand, fuels the production of the fat-burning human growth hormone (HGH).

Stop reusing your water bottles.

You think you’re being economical or environmentally friendly, but you’ll want to start avoiding those plastic bottles in the first place. A growing body of evidence suggests that exposure to toxins like bisphenol A (BPA), organophosphate pesticides and phthalates may be fueling weight problems. “We are starting to see a lot of human studies showing an association between the presence of chemicals and obesity. A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. Reusing plastic bottles with BPA adds to the risk because temperature changes and the gradual breakdown of the plastic will increase the rate of the release of the chemical.

Start Instagramming your food.

Speaking of social media, it’s time to take a cue from those iPhone-crazy millennials because it might just be the weight loss boost you want! Holding onto that food memory may help you eat less at breakfast…and lunch…and dinner. An analysis on a number of “attentive eating” studies printed in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. Researchers found techniques like writing down or drawing meals (and even keeping food wrappers and receipts!) to be particularly beneficial.

Be pessimistic for a moment.

Picture this in your mind: You’ve dieted and worked out for the past 10 years and you’re fatter than ever. Your health is in shambles and you’re hopeless at resisting food temptation. You know better, but you look and feel unhealthy. It’s that kind of “negative fantasizing” that researchers say paradoxically provides powerful motivation for weight loss. According to a study in the journal Cognitive Therapy & Research revealed that obese women on a weight loss journey who had the most positive fantasies—showing off their new, hot bodies to friends a year later—actually lost 24 pounds fewer than those with the most negative thoughts. While it’s fun to visualize the future benefits of weight loss success, researchers say negative fantasies about weight loss mentally prepare dieters for temptation and hardship.

Go easy on the hand sanitizer.

We know, we know: It’s Corona season. But we’re sorry to say that, after our research team here dug into the science, we have some bad news for you: Your hand sanitizer could be making you fat. Triclosan is a synthetic antibacterial agent frequently added to soap. It’s referred to by researchers as an “obesogen“—a compound that can potentially cause weight gain by disrupting the body’s endocrine (hormone) system. Studies suggest that triclosan can negatively affect the thyroid. As thyroid hormones control metabolism, any hit to the organ’s functionally could cause you to gain weight. The evidence is of particular concern for hospital workers, researchers say, as they’re exposed to the antibacterial agent on a regular basis and often show significantly higher levels of triclosan in their urine. A study in the journal PLOS One found a detectable level was associated with a 0.9-point increase in body mass index (BMI). If you’re a frequent hand-washer, experts recommend sticking to good old soap—not the antibacterial kind—and to buy organic cleansers when possible.

Beware the viral Facebook videos.

You know the ones: In 30 seconds or less, you watch a mysterious pair of hands layer cookie dough with Oreos with brownie mix. Bake, cut, and oh how yummy—and insanely, ridiculously, break-the-chair fattening. “The internet and social media sites are basically making you fat. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of those videos, ask yourself how you could make it healthier—and if you can’t, click out of it and never look back.

Reassess your comfort foods.

This one has a surprise twist you won’t see coming. “When you eat things to which you’re sensitive or intolerant, you get an increase of the hormones epinephrine and norepinephrine, so you literally get a high and this reaction can result in cravings for the very foods we should avoid. Food sensitivities may also lead to inflammation and water retention. To compound the problem, over-the-counter antihistamines bolster appetite and dull energy, studies show.

Get a stand-up desk.

At this point, you’ve spent around 20 or more years in the workforce. You’ve paid your dues and ran circles around your competition—resulting in your own office, possibly. So, why aren’t you owning that space like the boss you are? The first tweak for your office makeover: Invest in a height-adjustable stand-up desk. Here’s why this can be such a game-changer for your waistline: A British study found that standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your work day, you’ll expend more than 30,000 extra calories per year—which amounts to about 8 pounds of fat!

Do it yourself,

Remember when you were 23 years old and wouldn’t even dream of spending your coveted cash on letting someone else mow your lawn, wash your car, or paint your living room? Try tapping into that scrappy, resourceful inner you a bit more and you’ll wind up torching calories. For example, a 150-pound person will burn around 200 calories if they wash and wax their car for 40 minutes.

Make it tea, all the time.

We get it: You’ve been in a relationship with coffee longer than your spouse. But the benefits of tea are so incredible. Here’s the thing about tea: Study after study proves that tea boosts metabolism, turns on your fat-burning hormones, and help reduce stress. You can put it in smoothies or even cook with it. If you don’t know which tea to start with, go for matcha: It’s the superhero version of the already-mighty green tea.

Swap your bread.

Once upon a time, you probably thought white bread was a basic staple for the pantry. And you’ve maybe switched to wheat, which is something of an improvement—if it was still 1996. But if “enriched flour,” “high fructose corn syrup,” or “sugar” is one of the first few ingredients listed on your bread’s label, you’re not doing your waistline any favors. The trio to try for: Look for bread that comes in less than 80 calories, has less than 3 grams of sugar per slice, and lists whole grains as the first ingredient.

Stop the soda habit.

If you have one soda a day, studies show that you’re accumulating fat around your organs (visceral fat) and likely giving yourself a “soda belly”—a protruding, beer belly-like gut that’s the result of about 1.8 pounds of fat pushing out your belly. And that’s in addition to all the other harmful things we know about soda. (Diet doesn’t do you any favors.)

Drink 2 cups of water before each meal.

Drinking water is essential for all your body’s functions and it dramatically ups your odds are of staying thin. In fact, one University of Utah study found that dieters who downed two cups of water before each meal lost 30 percent more weight than their counterparts who didn’t sip any H20 before noshing. If you don’t have a water cooler at your office, fill a BPA-free bottle with water at home. If you drink two cups before breakfast, lunch, and dinner, that just leaves you with two more cups before you meet your minimum recommendation for the day. So easy!

Let legumes take charge.

According to a review published in the journal Obesity, legumes—including beans, chickpeas, lentils and peas—could keep you from the snack drawer until dinner. Researchers found that subjects who consumed between ¾ and 1 cup of legumes daily felt as much as 31 percent fuller than those who didn’t! But there’s a catch: Although participants felt fuller when they ate legumes, they didn’t always eat less throughout the day. It’s still up to you to tune out the call of cravings—a completely different beast than hunger. But when it comes to willpower boosters, beans are a great way to get a jumpstart.

Don’t drink so many calories.

That zero-calorie diet soda is its own death sentence. But as for that cream-and-sugar coffee every morning? That’s 80 extra calories, and that’s if you’re ordering normal coffee and not one of those tricked-out frappa-cappa-whipped-something drinks from your favorite coffee shop that have a couple hundred calories. Many fruit juices, energy drinks, and even big-chain smoothies are loaded with calories.

Walk more.

There’s a host of benefits that come with walking more, from stress relief to stronger leg muscles. But the simple act can ward off weight gain simply because you expend more calories than taking the elevator or parking as close as possible to the door. But for weight loss and to actually start burning, you’ll need to walk 3 mph, which is as if your plane is about to start boarding and you are still walking toward your gate. And while they don’t have to all be 3 mph steps, the average recommendation is 10,000 steps a day.

Sit less.

Sitting is the new smoking. Researchers from Toronto recently showed that sedentary behavior can lead to death from cardiovascular issues and cancer, as well as cause chronic conditions such as Type 2 diabetes. Prolonged sitting, meaning sitting for 8-12 (or more) hours per day, increased your risk of developing type 2 diabetes by 90 percent. And weight gain. So. much. weight gain. Be mindful of not plopping down on the couch all evening and if you can swap times you sit at work for standing. Have you heard of stand-ups? They’re meetings where everyone stands and many people love them because these meetings often wind up shorter than other meetings where people get too cozy at that conference table!

Slip in other ways to be active.

Whether it’s playing with your dog, carrying the stroller for your family members with little ones, or exploring a nature path, it’s crucial to fit in extra activity when you can. “Metabolism and hormonal changes in your 40s create an ideal environment for excess fat storage in women—especially in the midsection, In your 40s, activity is essential.”

Boost metabolism with micro workouts.

That mom of three who also teaches spin class and always looks fantastic? Awesome. But that’s not attainable for everyone, which can leave you feeling frustrated that you can’t be a workout god or goddess, too. The good news: You only need 2 ½ minutes to boost your metabolism and start burning calories, too. Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day and boosted their metabolism for the next 24-48 hours. It’s highly unlikely you have a stationary bike handy at your place of work, but a similar result could be achieved by running up the stairs and doing jumping jacks.

Let your body fast.

One idea that seemed more attainable for someone over 40 is from a wellness expert, who said try eating only between the hours of 9 a.m. and 6:30 p.m. (Can you imagine a college guy or a new mom abiding by that rule?!) As long as you are still getting enough calories to keep your metabolism up, this tactic can help you lose weight because it puts your body into a fasted state, which Expert says can make the process easier and faster.

Embrace seaweed.

It can get overwhelming to keep up with all the superfoods out there, we know. But if there’s one amazing food you should be getting more of (and that we know you’re not), it’s seaweed. The sea plant is a great source of iodine and you can enjoy seaweed in sushi, broth-based soups, as chips or snacks, and more. “Without sufficient levels of iodine, your thyroid function becomes impaired and it’s harder for your body to burn fat,” says nutritionist who suggests sneaking sea vegetables into your diet at least three times a week. Seaweed also contains a compound called alginate, which has been shown to significantly cut fat absorption.

Learn about ‘eating clean.’

You’ve heard this buzzy phrase a bunch of times by now, right? It’s way more mainstream than you may realize, though—and much more attainable than you think. The basic rule of eating clean—and, forgive us for watering it down—is to eat more real food and less fake food. Doritos are not food. Those sketchy frozen enchiladas by Big Store Name Brand are often not much better. And that cream of something soup you mix into every chicken dish is a way of life that’s making your waistline expand.

Stop doing sit-ups.

Not only is this antiquated exercise less effective than something like a front plank, sit-ups are terrible for your spine and can cause herniated discs. Fact: A traditional sit-up puts around 3,350 newtons of compressive force on the spine, but the U.S. National Institute for Occupational Safety and Health states says anything above 3,300 newtons is unsafe. We have created an entire workout plan to give you a rock-hard core and it doesn’t involve one single sit-up.

Try meditation.

The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. Studies show that people who regularly practice mindfulness meditation have more activity in their left prefrontal cortexes, which makes you calm and happy. Plus, a 2014 study found that individuals who meditate are less likely to overeat or give in to emotional eating. To get started, unroll a yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take five uninterrupted minutes thinking about something that you’re grateful for. You’re supposed to lose a few LBs, but even if you don’t, we guarantee you’ll still be glad you made meditation part of your life.

Live by the half-plate rule.

Nope, the rule isn’t to only eat half of what’s on your plate. It’s that half of your plate should always be made up of veggies. This rule is most effective when you eat all the veggies, first. You’ll feel fuller faster, longer, and be less likely to go for seconds. As always, don’t fret about cleaning your plate or wasting food; it will go to waste whether you eat it or not!

Eat less salt.

High amounts of sodium can lead to belly bloating and there’s a good chance you are already getting more sodium than you need. To cut back on salt intake, to eat fewer processed foods like bread, pizza, and condiments. “Read the Nutrition Facts label to find how much sodium is in each serving. “Very Low Sodium is 35 milligrams or less per serving; Low-Sodium is 140 milligrams or less per serving; Reduced (or less) sodium is at least 25 percent less sodium per serving than the usual sodium level.”

Don’t fear the fat.

Sometimes, you have to eat fat to lose fat. Specifically, healthy fats—those with omega-3 fatty acids, monounsaturated fats, and oleic acid—dramatically help to satisfy hunger and fire up your metabolism. Think avocados, walnuts, coconut oil, and even full-fat dairy.

Use your non-dominant hand.

Remember when you were little and would try to write with different hands? Eventually, a long time ago, you probably gave up on that. But personal trainer to the stars Jay Cardiello says it can be a great weight loss trick. “It takes 15 minutes for your brain to realize that you’re full,” he explains. “To give your mind time to catch up to your mouth, simply switch your fork to non-dominate hand. It may be frustrating, but it’s a simple and unnoticeable way to curb overeating and lose weight.”

Cut back on wine and booze.

You deserve that glass of Scotch or wine, we know. But the unfortunate truth is that your body doesn’t metabolize alcohol as efficiently as you age. So, not only are you going to add on (or not be able to lose) weight because of alcohol, you also wind up looking older and sleeping worse. “[As you age] it will be increasingly difficult to get a good night’s rest with alcohol in your system and sleepless nights lead to carb and sugar cravings the next day,” says Nutritionists. Meanwhile, alcohol zaps moisture from your skin making fine lines more noticeable and speeding up your skin’s loss of elasticity.

Be your own therapist.

In an Orlando Health survey of more than a thousand respondents, only 10 percent of people listed their psychological well-being as part of their weight loss journey. The problem? Not being in tune with your emotions and their connection to food is why nearly 66 percent of people gain weight back after losing it. “Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise, But there is an emotional component to food that the vast majority of people simply overlook and it can quickly sabotage their efforts.” To stop emotional eating and unlock the door to weight loss success, try keeping a journal that tracks your food choices and current mood. Then look for healthy and unhealthy patterns, which can help you identify the specific life and emotional connections you have with food.

Eat for health, not weight loss.

“To see real results, you need to eat real food,” says our Trainer. “When you’re eating habits consist of eating a variety of real foods that provide the body with nourishment, a healthier body is created. And the healthier you are, the faster you’ll recover post-workout and the better chance you’ll have at losing fat and building muscle.” Plus, eating for health instead of weight loss means you’ll develop a habit that makes smarter food choices easier and easier.

Buy organic.

By now, you should know that weight and health problems are often the result of an accumulation from what you’re consuming. With that in mind, take a moment to think about how you’ve had at least four decades to accumulate toxins from food and drink—some seriously bad stuff that can lead to obesity. Many of those come from pesticides and hormones in your meat and produce. So start choosing organic fruits and vegetables and hormone-free meat.

Always be prepared with snacks.

Remember the Boy Scout motto about always being prepared? At 40 or older, you most likely have more things demanding your time and attention than ever before. To make it easier to eat lower calories and avoid stuffing your face when you’re starving, always keep your desk, pantry, car, and purse stashed with healthy snacks. Raw almonds and bananas are two of the easiest, but you can get more ideas with these healthy snack ideas. And whatever you do, do not hit up any vending machines!

Turn off the tube.

Studies show that lean people watch less television, plain and simple. A recent analysis of multiple studies found that for every two hours spent watching TV, the risk of developing diabetes, heart disease, and/or early death increased by 20, 15 and 13 percent, respectively. Because you’re expending less energy as you zone out in front of the telly, there’s a surplus blood sugar flooding your bloodstream and contributing to weight-related risks that crop up in your 40s and beyond. Even knitting like will keep you younger than just sitting and watching show after show!

Go swimming.

Many people stop working out or become less active as they age because they’ve started experiencing more joint pain or discomfort from old injuries. This is why swimming can be a great solution. It’s low-impact, builds endurance, and burns calories. Dive in!

Go Greek.

The benefits of Greek yogurt are far and wide while making your figure tighter and slimmer. High-quality Greek yogurt is low in calories (less than 100 for 6 oz.), has a very high amount of protein (20 grams), and provides your gut with some much-needed probiotics. Flavored, non-Greek yogurts, on the other hand, are often packed with additives that harm your health and can even make you hungrier. If you’re not a Greek yogurt fan, do know that it can be an acquired taste—but mixing in some berries, walnuts, or homemade granola might just become your new, belly busting addiction!

Adopt a weight-loss mantra.

There’s a lot of advice out there, but having a go-to mantra that gives you strength can be a powerful weapon in your weight loss arsenal. “There will always be another meal” is just one of the Weight Loss Mantras which explains that they came up with it because people all too often eat as if they’ll never have their favorite foods again. Find your mantra and make it work for you!

WellnessKichen Drinks & Beverages, Mental Wellness, Metabolism, Nutrition & Diet April 26, 2019August 27, 2020 0 Comments

Things a Juice Cleanse Does to Your Body

Thinking about doing a juice cleanse for an instant detox? Finding out what to expect is your first step.

Ah, the start of a new year! Gym memberships suddenly spike, bathroom scales get dusted off, and friends start discussing which juice cleanse to try. We are 100 percent on board with this uptick in well-intentioned motivation—but we think it’s important you always know what you’re getting into.

First thing’s first: Juice cleansing is a “detox” diet that can last from a few days to several weeks in which a person consumes only fruit and vegetable juices to obtain nutrition while otherwise abstaining from eating food. Many people swear by cleanses and report an improvement to their health, mood, and appearance. The scientific community, however, is less than enthusiastic about juice cleanses—many scientists, dietitians, and doctors regard detox diets as less effective than fasting with water, and, therefore, a waste of money. That said, if you’re going to do one anyway, we recommend consulting with your doctor—or at the very least going along with an “official” juice cleanse program. Simply drinking any ol‘ juice from anywhere around town is not a good idea.

Now for the nitty gritty. We enlisted the help of several nutritionists to get a feel for the kinds of things that can happen to the human body when embarking on a juice cleanse. What they came back with is essential reading for you or anyone you know who is thinking about being the conspicuously abstaining-from-food friend for a few days. If you get through the list and decide maybe you’ve changed your mind, consider jump-starting your weight loss with our brand-new book Zero Belly Smoothies instead—or gulp down some detox water on the way home from your shiny new workout digs.

Your Metabolism Will Slow Down

Once you stop eating enough food to meet your basic energy requirements, your metabolism will slow. For most people, that threshold of calorie intake is around 1,200 calories per day. “Your body goes into conservation mode because it doesn’t know when its next meal is going to be,” says nutritionist. She reminds us that, even though cutting calories will lead to weight loss, going too low for too long can have the opposite effect.

You Might Discover Certain Food Intolerances

Since most juice cleanses eliminate dairy, wheat, gluten, and fermented foods from your diet, you can gain a new perspective on whether any of these foods don’t agree with your body. “[Eventually] reintroducing them can help define which foods are causing problems for your body.

You’ll Be Sensitive to Cold Temperature

Winter isn’t a great time to start a juice cleanse because many people use hot foods and beverages to help maintain body temperatures during the colder months. Picture it: When it’s 20 degrees outside, a hot tea for weight loss may be a better choice than a cold pressed juice.

You May Feel Sluggish

When consuming only fruits and vegetables via a juice cleanse, there is a decrease in the number of calories being consumed regularly. “The body requires enough calories to be used as energy for normal body functions. “Without enough calories and energy, you could feel weak, have headaches, or have low energy.”

You May Experience Caffeine Withdrawal

If you’re fully committed to your juice cleanse, that means you’ll have had to cut out all caffeine. “Even if you normally drink only one cup a day, eliminating caffeine cold turkey may contribute to headaches, irritability, and difficulty with concentrating,” says nutritionist.

You’ll Drop Water Weight

Plenty of water is locked up in your muscles along with glycogen, the storage form of energy-producing glucose. When you eat a low-calorie diet, your body will have to use up those glycogen stores for energy instead of being able to get energy from food. When you use up glycogen, you lose the water weight with it. The excitement is temporary, though; you’ll gain that water weight right back when you return to your normal diet. For non-cleansing ways to get rid of belly bloat.

You May Feel Lightheaded

Whether it’s made from fruit or vegetables, the juice you’re drinking on a cleanse contains a high amount of sugar. “That will cause your body to produce insulin faster, making your blood sugar drop,” says nutritionist. “This results in dizziness and feeling lightheaded.”

Your Skin Can Dry Out and Age More Quickly

When eating a low-calorie diet, water stored in your muscles with glycogen gets used up—which causes your skin to feel dry. “Balance is the key,” says Antonia Burrell, associate lecturer in the chemistry of aromatherapy at the London College of Fashion. Burrell says that a prolonged juice cleanse can lead to a drier skin and potentially prematurely-aged skin because of the lack of essential fatty acids being consumed. Yikes!

Your Appetite May Calm Down

Although juicing doesn’t actually shrink the stomach, it does temporarily eliminate the possibility to eat for comfort. The upshot of that is that you will feel satiated with less food than usual, immediately after you’re done with the cleanse. This situation can provide a big psychological boost that some people need to experience so that they can change their eating behaviors and stop sabotaging their weight loss.

Your Hair and Nails Won’t Grow

When you’re on a juice cleanse, you’re not eating a diet that contains all of the nutrients found in a balanced diet. That will some significant consequences but one change you’ll notice first is that your hair and nails aren’t growing as quickly. “Protein, fats, and carbohydrates. We need all of these for healthy skin, hair, and nails,” says Schapiro.

You’ll Experience Short-term Weight Loss

Yes, you may lose some weight right off the bat, but that weight loss is likely to be temporary. “This type of diet isn’t effective for long-term weight management, due to it being too restrictive and low in calories,” says White. To be clear, though, simply drinking juice and not having it be a fast will do the opposite of rapid weight loss: “If juicing is being done in addition to an unchanged routine of diet and a sedentary lifestyle, then it will increase calories and result in weight gain.”

You’ll Have Random Bursts of Energy

The bursts are usually fleeting and temporary. You may feel increased energy due to the quick-absorbing carbohydrates and hydration; however, in the long term, cleanses with low to no fiber and protein could hurt your body.

You Might Get a Little Depressed

While fruits and vegetables contain many different nutrients that are beneficial to your body, the juices you drink will not contain much in the form of protein, healthy fat, or fiber. “Your brain won’t be getting enough fatty acids,” says Kaufman. “This can result in you feeling depressed and sad since [you’re missing] omega-3s, which are known to increase serotonin levels. And because you won’t be getting enough protein, your muscle mass will decrease and you will not have much energy.”

You Could Damage Your Teeth

“Diets like juice cleanses can cause insulin levels to peak and then plummet,” says dentist Dr. Sameer Patel. “Over time, this alters the structure of collagen in the body and therefore affects your gums and the collagen fibers that hold your teeth in place. Not only that, the juice from fruit and vegetables, especially fruit, tend to have a high acid content, which severely damages the enamel of your teeth in a similar way to fizzy drinks [and soda]. Ultimately this can lead to teeth sensitivity as the protective layer of enamel is worn down and eroded by the juice.”

Vitamins Don’t Get Delivered Like They Should

You know how a tangerine can help your body absorb the iron in spinach? That kind of food-combo teamwork is a real thing and can be really affected by a juice cleanse. “Good fats are very important for the correct functioning of our body’s internal processes. Removing these from the diet can mean the body can’t perform at its optimum level,” says nutrition expert Emma Brown.”For example, fat-soluble vitamins A, D, K and E require fats in the diet in order to be absorbed. If your diet does not include some fat, the uptake of these vitamins from food will be limited.”

Your Gastrointestinal Tract Starts to Shut Down

According to Shapiro, juicing strips down whole fruits and vegetables of any tough cell walls or other plant matter that your body relies on its digestive enzymes to break down and absorb. “When you stop using these digestive enzymes, your body thinks you don’t need to produce them anymore,” she says. “This can lead to discomfort when reintroducing foods after even one day of juicing.” This can lead to a lot of confusion or misguided conclusions, as you try to figure out which foods ail you.

Your Breath May Stink

This one is so interesting (but makes sense!) that it’s almost comical. “Your breath may smell bad because saliva production decreases because our bodies conserve saliva in hopes of eating food. “Saliva is only emitted when we consume food. When saliva production is low, bacteria builds up. Eating food can solve the problem because our salivary glands are stimulated when we chew.”

You Lose a Little Muscle Mass

Juicing fruits and vegetables can actually strip out vitamins and minerals like Vitamin D, E, B, essential fatty acids, and fiber, particularly if you’re filtering the pulp out of the juice. “If food consumption is restricted to purely juicing, the body could be void of protein, which could make maintaining muscle mass difficult,” says White.

You’ll Get a Nutrient Boost

On the flip side, you may also get a dose of nutrients that you weren’t getting—especially if you were reaching for a lot of carbs during your regular day-to-day. Juices are an easy way to drink vitamins and nutrients since they are readily available in liquid form; however, they should be used as a supplement and not as a substitute for a balanced diet.

Your Weight Loss Will Be Confusing

You will lose weight while on the cleanse, but it will be from your muscles and from water weight. “Losing weight like this can cause dizziness, nausea, constipation, and fatigue,” says Kaufman. “It’s very likely that you will gain all the weight back once you’re off the cleanse because you have less muscle mass to burn off the calories.” This kind of change to your body is a perfect example of sneaky reasons you gain weight.

You’ll Probably Have Some Diarrhea

Get ready for those sudden urges. “Liquids pass through the digestive tract much more quickly than solid foods,” explains Shapiro. “You may find yourself running to the bathroom much more often when you’re on a juice cleanse, even though you’re consuming so much less than usual.”

You Can Heal Your Cells

This is less about the juice cleanse and more about what can happen when you go vegan. “Switching to an organic, plant-based diet allows cells to work optimally to re-establish efficient internal messaging and manufacturing processes. “This allows the mitochondria to create energy without having to fight off a plethora of free radicals and inflammation, and reduces some of the impediments to proper DNA functioning.”

You’ll Get Hangry and Crank

Many juice cleanses limit you to around 1,000 calories a day (or less). Dietitian says that this low calorie-intake can make you feel supremely irritable. And cutting calories and not being able to chew food like we are made to do really is enough to make anyone moody. “Your blood sugar will spike from drinking the juice, and then it will crash and lead to mood swings. Why not try one of these instant-happiness, mood-boosting foods instead?

You Could Damage Your Liver

The effects of too much sugar or fructose can be likened to the effects of alcohol: It severely taxes and overloads the organ, leading to potential liver damage. Juicers should be conscious of this because many pre-packaged juices found at the store contain high amounts of sugar. “Homemade juice recipes also call for multiple servings of fruit to help make the drink taste more appealing, but this increases the sugar content.

Your Brain is Deprived

Schapiro warns that juice cleansers may experience confusion because limiting important nutrients like protein can lead to decreased brain function and disruptions in neurotransmitters, which rely on protein to do their job.

Your Kidneys and Liver Can’t Do Their Thing

Have you ever heard someone say you don’t need to do a detox because your body detoxes itself? Well, it’s true; allow us to explain: The function of the liver and kidneys is to detoxify the body. The liver regulates the blood’s chemical levels while the kidneys help remove waste from the body to be excreted in the urine. “These processes occur in the body naturally,” says White. “Consuming a drink meant to encourage a ‘detox’ has no effect, especially when the drink is void of essential vitamins and minerals.”

You May Lose Your Focus

Focusing on tasks could become more of a challenge during a cleanse. “Because you’ve decreased the normal amount of calories you usually eat, you will begin to feel tired, sluggish, and you will start to lose muscle mass because your body is taking the protein out of your muscles to give you energy,” says Kaufman. Our point: It’s not just your body that can tire during a cleanse, but your mind can, too.

Previous page 1 … 3 4 5 6 7 8 Next page