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Author WellnessKichen Categories Health & Fitness, Healthy Eating, Skin Care Posted on 0 Comments

Foods That Make You Instantly Sexier

The foods you choose can influence, uh, certain physical aspects of your bedroom life. And we’re not talking about love handles here. 

Ask any cheesemonger: What tastes and smells fantastic to one person may not be enticing to someone else. In other words, what’s “good” and “bad” is nothing if not totally subjective—especially when it comes to physical attraction and sex. 

But did we let that stop us from compiling a list of foods that are likely to have a positive effect on these biologically important senses? Hell no! We did a little digging, pored over some fascinating research and, with the help of some leading nutritionists, came up with 25 foods that will render your various parts both pleasingly fragrant and delicious. 

White Fish 

Cod, halibut and tilapia are all types of white fish. “Eating white fish doesn’t make you smell better, but it doesn’t make you smell. White adds that in contrast, the breakdown of red meat may give off a body odor. His assertion is backed up by several studies, including one from the Czech Republic and published in the journal Chemical Senses that showed that red meat is associated with bad body odor. However, the same unpleasant odors are not released when the human body metabolizes fish. 

Apples 

An apple a day may help keep the doctor away, but it’s just as likely to encourage friends and colleagues to get a little closer as they are a powerful ally in the fight against bad breath. This due in part to their natural detergent properties. Furthermore, when by biting into an apple, you’re pushing plaque away from your teeth as well as any food matter that could cause bacteria in the recesses of your mouth. 

Apple Cider Vinegar 

If foot odor is a problem reach for this panacea of the pantry. “Apple cider vinegar kills bacteria and dries excess sweat, the two main causes of foot odor,. “It’s a really good, effective and cheap cure.” This stuff has plenty of acetic acid and phenolics. Add a half cup of apple cider vinegar to a quart of lukewarm water and soak feet for 20 minutes. 

Citrus Fruits 

“Citrus fruits like oranges, lemons, and pineapples are absorbed by the body and eliminate smells that are on our skin. “The acids in these fruits cause water to flush throughout our body eliminating the smell and causing us to smell pleasant and fruity. “The acids in citrus fruits help flush water through your body. And because citrus also contains fiber, they move through your system slowly and flush out toxins that contribute to body odors. 

Celery 

Nutritionally, there’s a lot to be said for celery. It’s high in fiber, and digesting it causes your body to work harder and expend more calories than most foods. It’s also a great source of vitamin K, folate, potassium and manganese. But beyond all that, every stalk is packed with androstenone and androstenol. “When you chew a stalk of celery, you release androstenone and androstenol odor molecules into your mouth. They then travel up the back of your throat to your nose. “Once there, the pheromones boost your arousal, turning you on and causing your body to send off scents and signals that make you more desirable to women.” Men, you could do worse than ordering a Bloody Mary at brunch, and you won’t have to wait long before the celery takes effect. The pheromones are released immediately. 

Limes and Lemons 

Packed with a good amount of vitamin C and electrolytes, lemons are also good for improving body odor according to White. He explains that these zesty citrus fruits have a “high antioxidant capacity and help detox the body as they are strong, acidic, and have disinfectant abilities.” Some people go as far as using this bacteria-killing juice topically and swipe their pits with a lemon directly. 

Water 

“Water is not only good for us because it keeps us healthy, but it also keeps us smelling better,” says Kaufman, adding that drinking water helps to flush out our bodies eliminating some of the things that cause us to smell. (It’s no wonder these detox waters are so effective!) She recommends eating foods that have a high water content like fruits and vegetables help to reduce our body odor. 

Rosemary 

Work a little rosemary into your life, suggests a Chef. He says that, when it comes to nixing body odors, the herb can be really helpful. “Not only is this is a wonderful spice and a great treatment for skin, but it also helps annihilate body odor,” Chef says. 

Fresh Herbs 

“Fresh herbs like parsley, basil, and mint can help mask bad breath with the strong oils that they contain. She explains that the strong oils contained within them help to overpower nose-offending scents. “Try incorporating fresh herbs into your dinner or have a fruit salad with basil or mint for dessert to help combat the smells you may get from dinner,” she says. 

 “These herbs can act as a mouthwash to temporarily mask odors,” she says. It’s well worth remembering that chronic bad breath may be a sign of periodontal disease. Doctors recommends seeing a dentist if the problem won’t go away. 

Ginger 

Upset stomachs can lead to halitosis. While ginger great for settling the stomach, it also has the powerful effect of neutralizing bad breath. Pressed ginger combined with lemon juice and warm water creates a great rinse to keep the unpleasant odors at bay. 

Truffle Oil 

There’s a reason that pigs hunt for truffles: They’re especially affected by androstenone and androstenol. In 1981, German researchers discovered that androstenol is produced by many varieties of the subterranean fungus considered a delicacy. Truffles themselves are devilishly pricey — selling for about $100 per ounce — but truffle oil also contains the pheromones, and it’s part of the esteemed Mediterranean diet. Give it a whirl yourself, but be warned: 25 percent of people can’t detect androstenone, and 40 percent of people are too sensitive to androstenol and find it foul smelling. But hey, the remaining 35 percent may find you wildly attractive. Research from Rockefeller University revealed that this is mostly due to genetic variations in a single odorant receptor called OR7D4. So now you know. 

Whole Milk 

“We found that drinking beverages with high water and some fat content, like milk, may help reduce garlic breath and mask the garlic odor during eating. It was found that both fat-free and whole milk reduced the sulfur compounds in garlic that are the cause of its strong smell, but whole milk got the best results. It’s thought that this may be because fat is more effective at neutralizing odors. 

Fennel Seeds 

A bad breath remedy in India is to chew on some fennel seeds. The act of doing so not only increases saliva that washes away bacteria from your mouth they also help neutralize offensive odors and aid digestion. But that’s not all: fennel oils have antibacterial properties as well, fighting germs that cause bad breath. 

Green Tea 

We’re already big fans of green tea because of the belly blasting catechins it contains but now we have even more reasons to love it: first off, green tea contains polyphenols. These are antioxidants that fight the growth of bacteria and also help reduce sulfur compounds that can improve breath. Green tea, like most teas, can stain teeth, however. Luckily, green tea extracts can be taken as a supplement, which has been proven to fight oral bacteria. While green tea is working on keeping your breath smelling fresh, brew up another, much larger batch and dunk your dogs in it. The tannic acids found in both green and black teas will help keep your feet dry, thus preventing the root of your foot odor problem: perspiration. As the tannins in tea are less drying than the acids in vinegar, you can try this remedy once a day. 

Pineapple 

Very little scientific study has gone into the effect of food on the taste of semen but the internet is rife with intel about pineapple’s sweetening effect on a man’s ejaculate. Considering fresh pineapple is pretty delicious on its own, we’re more keen believe the rumors. 

Kombucha 

Kombucha, like yogurt, is alive (literally) with probiotics. For that matter, so is homemade sauerkraut. (Store-bought sauerkraut is usually pasteurized — a process that kills all of the good bacteria that was in it.) These probiotics can restore a balance of bacteria in your body and could by consuming it, you may discover that your vagina tastes and smells better to you and others. 

Strawberries 

Like many other fruits, strawberries are high in water content and therefore can prevent dry mouth. But that’s not all; their high vitamin C content helps to create an environment hostile to bacteria and germs in the mouth. It also speeds up the healing process in the mouth, and boosts your immune system, too. Feeling a little under the weather? Do double-duty by slurping up some nutritious ingredients while keeping weight gain at bay with some fat-burning soups! 

Parsnips 

The third food with high concentrations of androstenol (the naturally occurring steroid that can drive some female mammals wild with desire) are parsnips, the long, ugly, light brown veggies that taste like a carrot-potato hybrid. Far cheaper than truffles, parsnips have the added advantage of containing boron, which has been shown to help the body metabolize and use estrogen and enhance blood levels of testosterone. Plus, root vegetables like parsnips are rich in folate, as well as vitamins A and C, and studies have found they boost blood flow to the brain. 

Cardamom 

“Known as a great breath freshener, cardamom also permeates the body quickly, leaving behind a fresh aroma,” says Seth Santoro who adds that the spice is also good for your immune system. 

Yogurt 

Probiotic yogurt is great for your digestive health, but that also means it’s effective bad-breath neutralizer. Why? Well, eating yogurt with live active cultures lowers the amount of odor-causing sulfite compounds in your alimentary canal that begins in your mouth. What’s more, probiotic yogurts are a potent source of vitamin D, which fights mouth bacteria. Bonus: “Probiotics are microorganisms that are similar to the bacteria that we naturally have in our stomachs. “The probiotics in foods such as yogurt help with digestion and excessive gas.” 

Melon 

Fact: Bacteria cannot thrive in environments high in vitamin C and melons (along with berries and citrus fruits) can provide a good deal of it. Fruits also have a high water content, which hydrates the mouth and keeps bacteria at bay. Even more to smile about: Vitamin C also helps fight gingivitis, too. 

Lavender and Pumpkin Pie 

Neither of these items contains androstenone or androstenol, but if you want to get the most out of the man in your life, you may want this combination of scents wafting around you. Doctors found that their combined scents increased penile blood flow in study participants by 40%. The second most arousing scent combo was black licorice and doughnut, which increased penile blood flow by 31.5%. 

Green Leafy Vegetables 

Spinach, lettuce, and kale are great for your health and good for oral hygiene. They keep your internal pH levels balanced and alkaline levels low, which in turn help prevent dry mouth, another cause of bad breath. Green leafy vegetables also contain a high amount of chlorophyll that acts as a natural deodorizer. 

Corn-starch 

“The feet have about half a million sweat glands, and this can lead to a whole lot of sweat. “When you wear socks and shoes, the sweat gets trapped inside. Bacteria and fungus can thrive in this type of warm, moist environment, and can produce odor.” Cornstarch can fix the problem of stinky feet because the powder absorbs excess moisture and neutralizes odor. 

Author WellnessKichen Categories Health & Fitness, Healthy Eating Posted on 0 Comments

Ways Make Your Workout 500% More Effective

Follow these experts’ tips to skyrocket your results. 

You’re serious about looking and feeling great. You’re determined to make your workouts count. You load up a carefully curated playlist, fight your busy schedule to get to the gym, and resist every urge to skip those one or two exercises you never seem to find comfortable. Well done! But an optimal workout doesn’t end there. 

Knowing when and how to fuel your body to meet your fitness goals is the most important thing you can do for your workouts beyond showing up at the gym. With the help of nutrition experts, we created a list of five rules you should follow to exponentially improve your results. 

Run Hungry… 

Whether we want to bulk up or slim down in the gym, looking leaner is a nearly universal goal. According to holistic health coach Seth Santoro, the best strategy for lowering body-fat percentage is to work out soon after waking up. “Hit the gym and do some treadmill sprints on an empty stomach to burn fat,” he says. “Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability.” Glycogen levels are depleted during sleep, so your body will utilize body fat as an energy source. 

…But Fuel Your Muscles to Give Them a Life 

Although doing cardio in a fasted state is a good plan for burning fat and improving insulin sensitivity, you should pre-fuel before a weight workout. While you can huff along on a treadmill depleted, your body needs energy to get through a more intense session. Dietitians recommends eating 30 grams of carbohydrates before a workout. That’s about the amount you’d find in a large banana. “Without carbs, you’ll get tired in the middle of your workout, and it won’t be as effective. 

For a workout requiring lots of energy, Dietitians suggests eating whole-grain pancakes three to four hours before your workout, and bananas, a fruit smoothie, or oats half an hour beforehand. Santoro recommends protein for pre-workout fueling. “Because you’ll only have 30 to 60 minutes to digest your food, drink a fast-acting protein like whey isolate that’s easily absorbed into your body, adding that egg whites are a good substitute.  

Stay Away from Sports Drinks 

Ever see someone consuming a Gatorade after a leisurely stroll or Vitamin water after a short bike ride? They’re doing it wrong. “Many people feel they need these sugar-dense drinks after short workouts. “The truth is, these drinks often have more calories in them than what’s actually being burned off.” Her advice is not to consume such drinks unless you work out with an elevated heart rate for at least an hour. “Oftentimes these drinks are needed due to the risk of dehydration, but cautions that if you’re working out in mild temperatures or for less than an hour, they’re largely unnecessary. She maintains that it’s best to drink water to ensure you’re not consuming more calories than are being burned off.  

Remember to Refuel 

“Post-workout nutrition is crucial to any fitness goals,” says Santoro, who maintains that pre- and post-workout nutrition are the two most important meals of your day. Why is it so important to refuel your body immediately after a workout? It helps replenish glycogen levels, decrease protein breakdown, and increase protein synthesis and the ability to build muscle. “Immediately following a weight-training exercise is when your body utilizes protein at its best. She recommends following resistance-training exercise with an egg-white omelet or yogurt. “I always tell my patients to consume at least 10 to 20 grams of protein after a weight-training regimen. 

Don’t Out-eat What You Burned 

A whopping 70 to 75 percent of the calories we expend each day is needed for our “basal metabolic functions:” Everything from keeping your heart beating to making your fingernails grow. When we exert a lot of extra energy in the gym, our bodies call out for more fuel with hunger pangs and a rumbling belly. At this point, people tend to undermine their efforts with a superfluous amount of food. “When exercise-induced hunger sets in, only increase your calorie intake up to 20 to 30 percent of what your calorie tracker says you burned,” she says. Jubilee reminds us that we would have naturally burned a percentage of those calorie anyway, just sitting around.  

Now that you know how to triple your workout results, read on to find out the mistakes you need to break during your next gym visit. 

You Don’t Fuel Your Workout Properly 

You likely already know that what you put in your mouth before hitting the gym can help ward off fatigue, but did you know that certain foods can actually make your workout less effective? Fatty foods like nuts and avocados take a long time to digest, so if you work out soon after eating them, you’re making your body compete with itself for blood supply. This can result in diminished exercise performance and workout-ending muscle cramps. Another pre-workout dietary no-no is not eating enough carbs. Taking in too little of the nutrient makes it near impossible to make it through a long, intense, calorie-blasting workout.  

Your Cardio Plan is Out of Whack 

Yes, cardio boosts heart health, burns calories and, for many, can also be an effective way to zone out and relax, but not all cardio workouts are created equal. Staying on the treadmill or bike for too long, for example, can actually eat away at lean muscle mass, which, over time, slows metabolism and makes it harder to burn fat and lose weight. Endurance training also encourages the body to store food as fat to ensure you have enough reserve fuel for all these extra miles. Exercisers who combine cardio with high-intensity, total-body resistance training programs (like the one we link to above) lose more than twice as much fat as those who follow a moderate-intensity cardio plan, say Skidmore College researchers. Alternatively, cut your cardio workout duration to 30 to 45 minutes and throw in some 60-second all-out sprint intervals every two or three minutes to pump up the intensity. 

You’re Recovering the Wrong Way 

Believe it or not, recovery and rest are just as important as your workout. When you don’t give yourself enough time to relax between sweat sessions, the body starts pumping out cortisol, a stress hormone that boosts fat storage and appetite—a killer combination for anyone looking to lose weight and burn fat. This doesn’t mean you have to take two days off for every day you hit the gym, but you should vary your workouts so you aren’t hitting the same muscles on consecutive days. That means back-to-back full-body strength-training sessions are out; doing upper body one day and lower body the next is fair game, though, as is alternating lighter workouts—like yoga or a spin class—with full-body resistance training. This tactic helps your muscles recover without cutting into your workout schedule. It’s a win-win. 

You Aren’t Sweating Enough 

While it’s true that a bad workout is better than no workout at all, that only holds true when some—not all—of your workouts lack intensity. Deep down you know that coasting along in the back of Zumba class every week, or barely breaking a sweat in the weight room isn’t going to help you achieve that lean look you’re working towards. If you want to see change in your body, you must challenge your muscles. “Lifting heavy weights is the best way to increase your metabolism, sustain long-term muscle growth and stay lean. If you’re doing more than ten reps with ease, your weight probably isn’t heavy enough, so vary your reps and consistently increase the amount you’re lifting. The same holds true when you’re doing cardio—and it’s as simple as turning up the speed or the resistance. Don’t believe it? Consider this: A 150-pound person who bumps the treadmill speed from 5 MPH to 6 MPH will boost their calorie burn by 25 percent, which, over time, can add up to major weight loss. 

You Never Mix Things Up 

Doing the same workout for months on end and expecting to lose weight is a lot like using a cheesy pickup line to land a date—it’s just not going to work. Sure, that barre class may have helped you lose the first five pounds, but after you’ve mastered the moves, your progress is sure to stall. If you want the scale to tip in your favor, you have to vary your workouts and do exercises that you’re not particularly good at so your body stays challenged. To keep seeing results, mix up your intensity or duration every time you hit the gym, then completely switch your workout once a month. That could mean trying a boxing class if you’ve become a hardcore yogini, or simply drawing up new resistance and cardio routines every four weeks. 

You Refuel with Too Much Protein 

You know that consuming protein after your workout aids muscle repair and growth, so the more of it you eat, the better–right? Not so much. Researchers say that for those who weigh about 150 pounds, consuming 20 grams of protein within a half hour of leaving the gym is optimal. Dietitian says women who weigh a bit less may only need about 12 grams. Take in any more than the recommended amount and the protein will likely be stored as fat, while the excess amino acids will simply be excreted, she notes. A 7-ounce Fage Total 2% Plain Yogurt fits the bill and is easy to throw in a gym bag and eat on the go. Mix it with some berries to add some flavor-enhancing, energy-replenishing carbs to your post-workout snack.  

You’re Not Breaking a Sweat Often Enough 

Sure, hitting the gym once or twice a week can boost heart health and even your mood, but if weight or fat loss is your goal, you’ll need to commit to a consistent workout schedule. “When I’m looking to trim down a bit, my rule is three or 30. This means three miles a day of walking, running or cycling, or 30 minutes of circuit or strength training. It doesn’t matter what it is, just get moving every day. To help you stick to your workouts, sit down at the beginning of each week and pencil in your sweat sessions, then stick to them as you would any important appointment. Set realistic expectations, then reward yourself with something healthy—like a manicure or a new pair of running shoes—if you overshoot your goal. 

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Nutrition & Diet, Weight Loss Posted on 0 Comments

Best Tips for Running for Weight Loss

It’s all about running smarter, no longer or harder. 

Runners seem to come in two forms. There are the sleek gazelles, whose lean, athletic bodies dart around the roadways effortlessly. And then there are the rest of us, plodding along, adding up the miles and wondering why you’re still not losing weight no matter how many pairs of sneakers you burn through. But the key to losing weight when you run isn’t to run longer or harder. It’s to run smarter. 

So says Eric Orton, an ultramarathoner (he once ran for 36 hours straight), who knows a lot about extreme running. But going over the top with your training isn’t the best way to fire up those fat burners. In fact, running less often, and less hard, might be the secret key to losing more weight. 

Orton has collected his best secrets in a book of his own, The Cool Impossible. But we got him to share his absolute best running for weight-loss tips with us. And after hitting the pavement, make sure you’re maximizing your fat burn with these best-ever snacks for weight loss! 

Be strategic when you hit a roadblock. 

If you’re not losing as much weight as you want when running, it may be because you’re trying too hard: “The tendency can be to push too hard on all of your runs,” Orton says. “But rest and recovery is when the body rebuilds and gets stronger and during this time is often when great weight loss occurs. So if you’ve been hitting it hard, take a rest and recovery week where you do 50% [less running than usual],” he says. 

Lose weight fast, and then slow. 

When the time comes to make your runs more rigorous, try very short, faster efforts interspersed with walking or easy running breaks in between—rather than running steady and hard for a long period of time. “And when bumping up run intensity, look to do hill repeats or inclined intervals on the treadmill,” Orton says. “The hills recruit more muscles than flat running and allows you to get in the important higher intensity with less impact.” Or change up your routine to intersperse long, slow runs with days of short, quick runs. “It could be as simple as adding in more intensity to one or two of your weekly runs,” he says. 

Your run isn’t the only thing that should be slow. Consider investing in slow carbs—meaning carbs that are digested slowly and keep you feeling fuller and energized longer. Sweet potatoes are the king of slow carbs, loaded with fiber and carotenoids, and antioxidants which stabilize blood-sugar levels and lower insulin resistance, helping to prevent calories from being converted into fat. And their high vitamin profile (including A, C ,and B6) give you more energy to burn on the road. 

Focus on consistency, not intensity. 

Don’t make the mistake of thinking every run has to be long, strong and perfect. 

“Aim to make the majority of your weekly miles as easy as you can, so running is enjoyable,” says Orton. “Consistency and frequency is key for weight loss. Focus on doing less, more often.” For example, he continues, “If you are used to running 3 times a week for 45 min, strive for 4-5 times per week at 20-30 minutes, and build from there.” 

Don’t be afraid to eat carbs the night before your run. One study in the European Journal of Nutrition put two groups of men on identical weight-loss diets. The only difference? Half of the group ate their carbs throughout the day, while the second group reserved carbohydrates for nighttime. The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). 

Mix up your movement. 

Think of running as a varied activity—rather than a one-note push—and you’ll lose weight faster. “You must continue to challenge your body,” says Orton. “Avoid doing the same type of running all of the time. Add an element of play and surprise.” If you typically do treadmill runs or the same lap at a gym or field, consider trail running: Running trails is an amazing way to explore nature and makes running feel like an event in itself—not exercise. And always pack a pair of running shoes when you’re visiting a new city. It’s the best way to sightsee. “This again puts focus on the activity and not on weight loss, and makes it much more sustainable and physically and emotionally rewarding.” 

Consider snacking on some dark chocolate right after your run. U.C. San Diego researchers found that adults who regularly eat chocolate are actually thinner than those who ate chocolate less often, regardless of exercise or calorie intake (the chocolate fans actually took in more calories each day). But make sure it’s high-quality dark chocolate: look for the words “70% cacao” or higher.  

Train smart on your off days. 

To keep your body in optimal condition and your weight loss steady, Orton recommends incorporating bodyweight exercises with the use of a fit ball. “This not only trains you for full-body strength but also helps the body to move better and keep your supporting muscles strong and active,” says Orton. (Don’t forget: muscle burns more calories than fat!) “Swimming is also an amazing cross-training activity that acts as a form of recovery—like a massage.” 

Your best off-day meal could be quinoa. It’s a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. It’s also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. And according to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage belly fat to hang around. 

Create some fun goals. 

Perhaps weight loss is your primary reason to run, but try not to let your brain know that. Weight loss isn’t necessarily as fun or rewarding as some easier, more tangible goals. “Create a long-term goal for your running so the focus becomes the running, rather than the weight loss,” Orton advises. Whether that’s doing a 5k fun run or just making it a full lap around the football field, set your sights on tangible, running-related victories to set yourself up for success. 

Maybe you should finish your run at a nearby Chipotle, and then order a bean burrito. Beans are high in the chemical butyrate, which encourages the body to burn fat as fuel, and rich in soluble fiber. According to a study at the Wake Forest Baptist Medical Center, for each 10 grams of soluble fiber that study subjects added to their diet, they lost 3.7% of their belly fat in a year! 

Skip the music. 

We know you’re thinking that’s crazy (we did, too), but just hear Orton out. 

“I love music just as much as running, but very very rarely ever listen to music when I’m hitting the paths or concrete,” he says. “This should be a time for the mind to become aware of the exercise and can be a very powerful time for self-reflection, personal discovery and even a creative time that can help with your career or passion projects. This self-awareness also creates a “flow” in the brain, similar to the zone, but more predictable,” Orton explains. If running without Beyoncé is too horrible to bear, consider easing into it by enjoying the last 10 minutes of your run in silence. This is an especially good time because excitement is kicking in knowing you’ve almost made it—sans music. 

Another good thing to go without: breakfast. A study from Northumbria University found that people burn up to 20% more body fat by exercising in the morning on an empty stomach. Just be sure that when it comes time to eat. 

Surprise! Don’t worry about fancy running shoes. 

When we asked Orton what shoes he’d advise purchasing if you’re a running for weight loss regime, his answer surprised us. “[Before investing in a high-end pair of shoes, my first] answer would be to focus more on building foot strength. The strength of our feet directly affects how well we move and run and activate other important running muscles.” Focus on building foot strength by trying out some barefoot balance moves—first flat-footed, and then balance with your heel lifted up. If you’re looking for more of a challenge, Orton recommends finding a slant board or wobble board at the gym. “Building foot strength is such a simple act, but so very potent for your running health. Once you’ve devoted time to this, then simply find shoes that feel best for you. As you develop better foot strength, gravitate to a shoe that has a flat bottom and thinner sole,” he says. 

Your feet should be strong, but so should the flavor of your food. A compound in cayenne pepper, called capsaicin, has proven to suppress appetite and boost the body’s ability to convert food to energy. Daily consumption of capsaicin speeds up abdominal fat loss, a study published in the American Journal of Clinical Nutrition found. Just one gram of red pepper (about 1/2 a teaspoon) can help manage appetite and increase calorie burn after a meal, according to a study by Purdue University researchers. 

Listen to your heart. 

While we’re on the apparel topic, you might want to consider investing in a heart rate monitor: “Educate yourself on the use of a heart rate monitor so you can run at your own level of ability and intensity. This is key to help you continue to improve, lose weight, and not over train,” says Orton. In terms of clothing, make sure you’re dressing for the demands of your regional weather. This will not only improve the enjoyment factor in your runs, but also make sure you can’t pull the “I have nothing to wear” card when weather gets in the way. 

Author WellnessKichen Categories Health & Fitness, Healthy Eating Posted on 0 Comments

Easy Ways to Stop Eating So Much Sugar

Slash your intake of the sweet stuff with the help of our easy sugar-reducing hacks! 

“Eat less sugar.” It may be a short and sweet suggestion (pun intended) but when it comes to how to stop eating added sugar, the reality isn’t as simple. 

The USDA’s most recent dietary guidelines issued added sugar limits, recommending that we cut out sugar and keep our consumption of the stuff to no more than 10 percent of overall calories. That’s equal to 200 calories or 50 grams of added sugar per day for those following a 2,000-calorie diet. To put things into perspective, the average American eats between 73 grams and 77 grams of added sugar a day! 

Even if you’re not downing sleeves of cookies or guzzling cans of Fanta, there are still opportunities for you to stop eating so much sugar. In fact, added sugar is often lurking in the places you’d least expect it—such as “wholesome” bread, your go-to “healthy” snack bar and your post-workout smoothie—and it may be just the reason you can’t get that flat belly you’ve been working on. 

The good news is that it’s 100 percent possible to cut back! To help you do just that (and ward off tooth decay, diabetes, and high blood pressure), we’ve compiled a list of easy ways for how to stop eating sugar—without sacrificing the deliciousness of all your favorite foods. 

Understand the difference between ‘naturally-occurring sugar’ and ‘added sugar.’ 

Before you freak out and throw out everything sweet in your kitchen, take a moment to fully understand the official sugar recommendation and the difference between added sugar and naturally-occurring sugar. 

  • Naturally-occurring sugar: Fruits, veggies, and plain dairy products have naturally-occurring sugar that shouldn’t overly concern you. Because fruits and veggies contain other digestion-slowing nutrients like fiber and healthy fats, your body doesn’t process the sugar as quickly as it would a cookie or a Twix bar. In other words, the sugar in apples and peppers won’t contribute to weight gain and diabetes like a soda will. 
  • Added sugar: The FDA defines “added sugars” as all sugars that are added during the processing of foods. This includes sugars from syrups, honey, and concentrated fruit or vegetable juices. 

To remind you, the official recommendation is to cut back on added sugars, not all sugar. Beginning in January 2020, the Nutrition Facts Panel will have a column dedicated to added sugars, which will make it easy to detect which foods are high in added sugar. 

Because some manufacturers will have until January 2021 to add this “added sugar” line, make sure to know how to calculate added sugar on your own. Naturally occurring sugars and added sugar are clumped together under “sugar.” This is particularly confusing when you’re buying things like flavored yogurt, which contain both types of the sweet stuff. So when in doubt, read the ingredients list. 

Learn and recognize all the different names for sugar. 

Now that you know which ingredients to look for, don’t stop there. There are over 56 different names for added sugar including: 

  • cane sugar 
  • dried cane syrup 
  • dried cane juice 
  • fruit juice concentrates 
  • high-fructose corn syrup 
  • molasses 
  • agave 
  • honey 
  • brown rice syrup 
  • maple syrup 
  • brown sugar 
  • sucrose, glucose, fructose, dextrose, maltose—or any word ending in “-ose“ 

Ingredients are listed in descending order by weight. So, the closer these sugar ingredients are to the beginning of the list, the more of that sweetener is used in the food. 

If several forms of sugars appear on the label, think twice about making it a regular addition to your diet. Sometimes, manufacturers will use several forms of sugar on the label to prevent a single source from appearing close to the beginning of the ingredient list. In this case, check the nutrition facts panel to see just how much sugar is in the food. 

To find out exactly how much added sugar, look at a similar, unflavored version of the product you’re interested in buying and see how they differ. For example, if a serving of plain oatmeal has 1 gram of sugar and a flavored version has 16 grams, it’s safe to assume you’d be consuming 15 grams of added sugar. When it comes to candy and sweets, assume all of it’s the added variety. 

Stop drinking sugar-sweetened beverages. 

According to the National Institutes of Health, the fourth-largest source of calories in the American diet comes from soda, which is also the largest contributor of added sugar. “One 12-ounce can of Mountain Dew delivers 52 grams of sugar, which is more than a day’s worth, says food expert and author of The 7-Day Flat-Belly Tea Cleanse, Kelly Choi. “Ditch the sugar water and keep your taste buds happy with unsweetened teas or water infused with fresh fruit. This simple swap can help you shed over ten pounds in a year!” 

Don’t rely on artificially-sweetened beverages as replacements. 

Though turning to artificial sweeteners may seem like the go-to move when cutting back on the real stuff, don’t be fooled! Splenda, Sweet n’ Low, diet soda and sugar-free candy aren’t any better than the real deal. What’s worse, some research, including a report in Yale Journal of Biology and Medicine and a separate American Journal of Public Health study both found an association between fake sugars and weight gain—not loss. 

Buy ‘unsweetened’ versions of foods. 

Whether you’re buying applesauce, milk alternatives, nut butter, or canned fruit, look for an unsweetened variety. Making products with “no added sugar” and “unsweetened” labels your BFFs will help you significantly cut sugar and calories over the course of a year. 

Stock up on fresh fruit. 

So what should you buy instead of all those sweet snacks? Nature’s candy, of course, is naturally free of all added sugars. In fact, dietitians say that eating fresh fruit is one of the healthiest ways to satisfy a sweet craving. To ensure your fruity nosh leaves you full and satisfied, pair it with protein and healthy fats, such as nuts or nut butter (which digest slowly), keeping you fuller for longer. Examples of fruit snack pairings include: 

  • raspberries and low-fat plain yogurt 
  • banana and peanut butter on whole-grain toast 
  • apple and low-fat cheddar cheese 
  • tangerine and cashews 

Beware of dried fruit. 

Though we’ve never met a raw fruit we didn’t love, dried and canned fruits are entirely different stories. Food manufacturers often add sugar, juice concentrates, vegetable oil, and syrups to extend their fruit’s shelf life and improve the flavor. Steer clear of these culprits to cut sugar and stay slim! 

Shop on a full stomach. 

It’s true what they say: Out of house, out of mouth. Seems simple enough—until you’re actually in the grocery store. To ensure you’ll have the restraint to stop eating sugar, have a small snack before you leave the house. Experts say that when we’re shopping hungry, we’re far more likely to lose sight of our dietary goals and load up on unhealthy, sugar-laden eats. 

Chew Fennel Seeds 

Can’t shake those post-dinner dessert cravings? Dietitians recommends chewing fennel seeds to take the edge off. Why? They’re naturally sweet but don’t contain any sugars, so they will help quell your cravings without ballooning your belly. And, as a bonus, fennel seeds are known to stop belly bloat and act as an appetite suppressant, giving you a double dose of belly-trimming benefits. 

Quash sugar cravings with tea. 

Next time you’re having a hard to ignore the sweet-tooth attack, fix yourself a cuppa tea. Mint, ginger, cinnamon, and Chai teas will all help you fend off those longings by hitting that “sweet spot” without sugar overload, explains Brown. And with so many varieties, it’s hard to get bored. If you need to sweeten it up, add just a teaspoon of honey (measure it out to ensure you don’t overdo it), which is a bit healthier for you than straight sugar or sweeteners. 

Consume smaller portions of high-sugar foods. 

Typically grab a bag of M&Ms or a chocolate bar as an afternoon snack? Finish your day with a bowl of ice cream? If you want to cut back on sugar, you can start by cutting your serving sizes in half. By halving your regular portion sizes and saving the leftovers for tomorrow, you’ll cut back on 50 percent of your added sugar intake from those foods. Subsidize your plate with something fresh and healthy, like nuts, fruit, steel cut oats or one of our go-to high-protein snacks. You’ll get a smaller sugar boost, without sacrificing the sugary taste you crave. 

Have a savory breakfast. 

Get this: Having a sweet breakfast will set you up for all day long sugar cravings, says Brown. Yes, that means saying sayonara to your sugar-sweetened coffee and sugary cereal. Sorry! Though that may sound plain awful, it doesn’t have to be. Sprinkle cinnamon into your coffee or sweeten a low-sugar cereal with slices of fruit. Better yet, opt for a savory morning meal: Whip up a veggie omelet or top your oats with ground pepper, cheddar, scallions and a fried egg instead of fruit and honey. These filling, satisfying meals will help you stay on the road toward low-sugar success! 

Buy plain flavors and sweeten naturally with fruit. 

Sure, that key lime pie-flavored yogurt looks mouthwatering, but it’s also filled with sugar and excess calories. Instead, buy plain yogurt and flavor it with fruit and spices like cinnamon and nutmeg. Aside from its heavenly scent, studies show that cinnamon may aid blood sugar control and boost metabolism, making it a win-win for your flat belly goals. 

Buy dark chocolate. 

Chocoholic? Reach for the dark chocolate instead of milk, which has nearly twice the sugar content. Dark chocolate also has four times more iron and belly-filling fiber than its milkier counterpart. 

Use applesauce when baking. 

If homemade baked goods are your dietary kryptonite, we get it. Warm, gooey cookies are hard to say no to and even harder to stop eating once you’ve started. The goods news is, simply swapping out sugar for unsweetened applesauce can save you hundreds of calories! While one cup of the white stuff has more than 770 calories, the same amount of applesauce has about 100. Depending on how big your cookies are that could easily save you between 20 and 80 calories a pop! While we don’t endorse eating cookies in excess, if your sweets have been healthified, eating one or two extra likely won’t do too much damage to your waistline. 

Swap marinara sauce for fresh tomatoes. 

There’s really no need to add sugar to tomato sauce because, well, the fruit is naturally sweet. But that doesn’t stop food manufacturers from loading their cans to the brim with the stuff. Since store-bought tomato sauce is often made with things like dehydrated tomatoes and cheap oils, they rely on the sweet stuff to amp up the flavor. Your best bet? Switch to a no-sugar-added option like No Sugar Added Tomato Basil or combine chopped fresh tomatoes with olive oil and spices (we like garlic and basil) in a frypan to create a quick pasta topper right on your stovetop. 

Try a nitro cold brew coffee. 

Move over cold brew, a new java du jour has arrived—and it may just help you lose weight. It’s called nitrogen brew—or nitro brew for short—and it lives on barista countertops in a contraption that looks similar to a beer tap. The keg, filled with cold-brew coffee, is attached to a pressurized tap that infuses the brew with nitrogen gas, which makes the coffee bubble up, giving it a creamy, chocolaty taste that’s been described as being similar to chocolate milk. The foam at the top also adds a pleasing texture and seems to help cut through coffee’s naturally bitter taste. And since it’s naturally rich, you’ll probably be able to drink it sans sugar. For those of you without a nitro tap at your local coffee spot, opt for a lighter roast. The lighter the beans, the less bitter the brew. 

Swap ketchup for salsa. 

Two tablespoons of ketchup have just over 7 grams of sugar, while the same serving of salsa carries just 1.4 grams, according to the USDA. Thankfully, burgers and eggs taste just as tasty, regardless of which option you use. If your goal is to learn how to stop eating sugar, go with the latter one. 

Beware of snack bars 

Unless you’re training for a marathon, that energy bar stashed away in your bag may not be your best snack option. PowerBar’s Performance Energy Bar, for example, has 26 grams of the sweet stuff, while the uber-popular Peanut Butter Balance Bar packs 17 grams—more than a third of the recommended intake. Instead, opt for one of the best low-sugar protein bars. 

Buy natural peanut butter. 

Conventional peanut butter spreads rely on sugar and trans-fats to give them playground appeal. To cut sugar and boost your meal’s health factor, stick with an all-natural variety made from nuts and a bit of salt. 

Flavor coffee with ingredients besides sugar. 

Use cocoa and vanilla powder in an unsweetened latte or coffee instead of table sugar. You’ll save 15 calories and 4 grams of sugar for every packet you keep out of your cup. 

Check yourself out when grocery shopping. 

Is your obsession with Reese’s and M&M’s some of the biggest sources of sugar in your diet? Using the self-checkout kiosks at the grocery store can help you keep these items out of your shopping cart so you can stop eating sugar. According to a study by IHL Consulting Group, impulse purchases dipped 32.1 percent for women—and 16.7 percent for men—when they were the ones to scan their items and swipe their credit card. Although not all impulse buys are bad for your belly, a whopping 80 percent of candy purchases are unplanned. Switching up your routine can help you slash sugar from your diet and may just be your ticket to slim-down success. 

Make alterations when ordering out at restaurants. 

Don’t be afraid to make special requests at restaurants—ask for your smoothie without agave or get your chicken’s marinara on the side. This simple asks can slash hundreds of calories from your meal and keep excess sugar out of your mouth. When possible, scan sugar counts of restaurant dishes online before you dine and if the sugar count seems on the higher side, see how your server can alter your order. 

Get rid of sugary cereals. 

Even healthy-sounding cereals are packed with sugar. Kellogg’s Cracklin Oat Bran, for example, has 19 grams in a cup! That’s more than what you’d find in a bag of Pretzel M&M’s! Next time you hit the supermarket, look for a box with less than 6 grams of sugar per serving that provides a hefty dose of fiber. Some of our go-to healthy cereals include Fiber One Original Bran Cereal (0 g sugar, 28 g fiber) and Shredded Wheat Spoon Size Wheat ‘n Bran (0 g sugar, 7 g fiber). Add natural sweetness and flavor to your bowl by pouring in some fresh berries or shredded, unsweetened coconut for a healthy breakfast! 

Sleep more. 

No, it’s not your imagination; the less you snooze, the more appetizing sugary snacks and meals become, found a UC Berkeley study. Lack of sleep has also been shown to increase appetite, so it’s all-around bad news to slack on the Zzz’s. Even turning in 30 minutes earlier can make a difference. So put on your jammies and crawl under the covers sooner rather than later to stop eating sugar. 

Buy a low-sugar dessert. 

Is ice cream your dietary downfall? It doesn’t have to be. There are tons of low-sugar desserts in the freezer section to satisfy your sweet tooth while simultaneously flattening your belly. Swap out Haagen Dazs Butter Pecan (1/2 cup, 300 calories, 17 g sugar) or your favorite Blue Bunny Birthday Party Premium (1/2 cup, 140 calories, 16 g sugar) for a Snickers Minis Ice Cream Bar (90 calories, 8 g sugar) or scoop of Arctic Zero Cookie Dough Chip (1/2 cup, 75 calories, 8 g sugar). 

Pick a low-sugar bread. 

White bread may be comforting because it reminds you of your youth, but it’s also a sneaky source of the sweet stuff. In fact, each slice of Wonder Classic White Bread packs two grams of sugar. That means if you have a slice of toast with your breakfast and a sandwich for lunch, you’re getting 6 grams—or 13 percent—of the day’s sugar from your bread drawer. 

Make your own salad dressing. 

When food manufacturers strip the fat out of salad dressings they replace it with sugar and salt. The result? A waist expanding salad topper that doesn’t have the healthy fats you need to absorb the vital vitamins from the superfoods in your bowl. Keep calories and sugar in check by sticking to two tablespoons of an olive-oil based dressing like Bolthouse Farms Classic Balsamic Olive Oil Vinaigrette, and be sure to steer clear of varieties that use honey, sugar, concentrated fruit juice soybean or vegetable oils. They aren’t doing your body any favors. Or better yet, make a low-sugar dressing yourself! 

Opt for plain oats. 

To stop eating sugar, skip the pouches of flavored oats—many are just sugar and chemical bombs in a misleading package—and use kitchen staples like fruit, nutmeg, cinnamon, vanilla extract, and pumpkin pie spice to add flavor to your bowl. 

Top foods with fruit rather than syrups. 

Pancakes and syrup is certainly a dynamic duo, but if you want to stop eating so much sugar, you’re going to need to separate the two. Now, that doesn’t mean you have to eat bland pancakes. Top your flapjacks with fresh fruit for a nice touch of sweetness. You can also make pancakes with ricotta cheese and lemon zest for a fresh take on the breakfast staple. 

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Weight Loss Posted on 0 Comments

Weight Loss Tips for Night Shift Workers

Because not everyone who wants to lose weight works from 9 to 5. 

Marianne, an emergency communications dispatcher, works the night shift: sleeping during the day and working at night. She tries to follow the advice she sees on the Eat This, Not That! site, and largely does so (like eating several times throughout her “day” to keep massive appetite attacks at bay). 

“But no one seems to address the fact that so many people don’t work conventional hours,” she told ETNT. “I would love to see someone address this group of people with suggestions on how they should eat healthy.” Well, we’re here for you, Marianne. Although a healthy diet doesn’t change (your RDAs will still be the same!), there are plenty of other weight loss and healthy living variables for anyone who doesn’t work a “regular” day job. 

In fact, if you’re working the night shift, science has shown that shedding weight and keeping it off can be harder on you than others. 

Why? Well, for starters, a Proceedings of the National Academy of Sciences study found that night shift patterns monkey with the metabolism of employees, causing them to use less energy than they normally would over the course of a day. The unfortunate effect was even more pronounced when these nocturnal employees finally hit the hay as the sun finally came up: The study participants burned between 12 percent and 16 percent fewer calories than when sleeping at nighttime. 

The upshot of this and similar findings is that workers on the night shift have to be particularly smart about their choices to maintain a healthy weight, as well as to avoid some chronic diseases associated with night work. The tips below should be enough to get you up and running—although it won’t be to go for a run outdoors at lunchtime.  

Throw on Your Shades 

If the sun is already up by the time your shift is over, put on a pair of sunglasses before stepping out into the daylight or commuting home around sunrise. A blast of daylight will further mess with your body’s production of melatonin, the naturally produced hormone that signals to our bodies that it’s time for bed. 

Create Some Sleep Triggers 

 By doing the same thing for at least an hour before bedtime, you’re actually programming sleep triggers. Over time, your brain will begin to associate those things with bedtime and fast track you into fat-burning slumber after your night shift—even while everyone around you is getting up and getting going. These sleep triggers could include listening to relaxing music, writing in a sleep diary (see #4), taking a hot shower (#5), turning down the thermostat (#6), meditating (#7), or chowing down on a big bowl of good carbs before bed. Wait, what? 

Yes! Eat Carbs Before Bed 

 If you’re hungry after your shift, have a carb-heavy meal. Wait; can that be right? Your body burns carbs for energy, but if you eat them before you go to sleep, your body just stores them as fat, no? Well, the pasta-nomics of weight loss aren’t quite so simple. One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day while the second group reserved carbohydrates for nighttime. The result? The bedtime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food after they got their eight hours ). 

Another study in the journal Obesity saw similar results. Bedtime carb eaters lost 27 percent more body fat—and felt 13.7 percent fuller—than those on the standard diet.  

Keep a Sleep Diary 

 Do you really have an accurate read on how much sleep you are or aren’t getting? It’s always best to work from data, even if you’re the one logging the quality and duration of your sleep and if you’re working nights, recording how you sleep is doubly important. Simply list each complete hour you were asleep in bed, and each partial hour (including naps). Then make a note of the events that may have influenced your sleep. Did you exercise that day? Drink a lot of coffee? After two weeks, read through the whole thing, looking for patterns. The results may surprise you. 

Take a Hot Bath or Shower 

 A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that temperature drops were an important sleep cue for our paleolithic forebears. Even if you’re going to bed as the sun begins to climb, you can recreate a sunset-like temperature drop by taking a hot bath or shower. The dip might make your pound-shedding shuteye deeper and make you fall asleep faster. 

Lower the Temp in Your Boudoir 

Want another way that a lower temperature can help night workers fend off love handles and the health problems they can precipitate? A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat, aka the fat that keeps you warm by helping you burn the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.) 

Relax Your Mind 

“Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind. Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. You can try a few relaxing yoga poses; Balfe-Taylor recommends the Deaf Man’s Pose. “It can calm the nervous system, release the shoulders and neck and, most importantly, allows you to focus inward, block out stress and relax. 

Make Bedtime Crunch Time 

According to Combat the Fat author Jeff Anderson, new research suggests that you may be able to spot reduce body fat from your abdomen. Before hitting the sheets, do a quick set of crunches, reverse crunches, and a jackknife set. Then go to sleep safe in the knowledge that your quick workout has given your body a little help in shifting that tire while you’re zonked out. 

Wake Up and Hydrate 

For Nutritionists, one of the best and cheapest ways to give your metabolism a jolt after waking is to drink water (she suggests 20 to 32 ounces) shortly after waking. Why? During sleep, your body’s metabolic function slowed, and unless you woke up in the middle of your daytime slumber to swig some water, it didn’t receive any fluids. Nutritionists suggests completely 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,” she says. Her motto for getting your inner furnace stoked and ready: “Rehydrate, then caffeinate!”  

Let the Light in 

Hopefully, it’s still light out by the time you get in your 7-9 hours of sleep. Go get some of that sunshine while you can. When the hormones that control hunger go haywire, they make us crave junk food. That’s bad, but it can get worse if you don’t get some light into your life when you awake from your slumber. A study published in the International Journal of Endocrinology showed that sleep-deprived adults who were exposed to dim light after waking had lower concentrations of the fullness hormone leptin while those in blue light (the kind from energy-efficient bulbs) had higher leptin levels. As you’re vertical throw open your blackout curtains, or if it’s already dim outside, turn on those energy efficient lights. By letting some light into your life, you’ll get some life into your weight loss goals. 

Then Fit in Some Cardio 

 According to Nutritionists, the best strategy for lowering body fat percentage is to work out soon after waking up. “Hit the gym and do some treadmill sprints on an empty stomach to burn fat. “Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability.” Glycogen levels are depleted during sleep, so your body will utilize body fat as an energy source. 

Plan Your Meals 

Nurses are no strangers to taking graveyard shifts. On a website for working nurses, Alice Burron writes: “One simple way to combat the disadvantage of working a night shift is to make sure you come to work with nutritious meals and snacks planned out ahead of time. Also make plans ahead of time for immediately after you get off work so that you are not tempted to grab fast food or go out to eat. 

Cut 50-60 Calories from Your Daily Diet 

 Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, the University of Colorado at Boulder researchers studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their Zzz’s in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function. If you have no choice but to sleep during the day, plan to cut 50-60 calories from your daily diet. Yes, it stinks, but we told you in the very beginning that it would be harder for you than others. 

Swallow Some Vitamin D 

All Americans should be supplementing their diet with vitamin D. But since humans synthesize vitamin D from sunlight as well, it’s particularly important to do so for those of us who burn the midnight oil for a living. Vitamin D is essential for preserving metabolism-revving muscle tissue. While you can nail 90 percent of your recommended daily value (400 IU) in a 3.5 ounce serving of salmon, a daily supplement makes a lot of sense. Other good dietary sources: tuna, fortified milk and cereal, and eggs. 

Close the Curtains 

 Before you head out to start your shift, make a point of closing all the curtains in your house and invest in some blackout curtains for your bedroom. Light-blocking curtains make a huge difference when it comes to falling asleep after working the night shift. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present. 

WORKPLACE WEIGHT LOSS HACKS… 

 

Don’t Eat in the Cafeteria 

Bright lighting tends to make people eat faster and consume more according to a 2012 study from the Cornell University Food and Brand Lab. Researchers who outfitted a Chicago Hardee’s with dim lighting found that patrons lingered longer, yet consumed less than the normal lighting conditions usually experienced in the restaurant. When you eat during your night shift, try and do so in an environment in which you feel relatively relaxed, and you’ll likely achieve tip #13 without even trying to. 

Get a Standing Desk 

 Ideally, we sleep about eight hours for every 24. Most people spend another seven to ten hours sitting at their desk. That means most of us spend the overwhelming majority of our time sedentary. Our bodies simply aren’t adapted for this level of inactivity; most of humans’ evolutionary history involved being active, searching for food and fuel. Jubilee says that one way to burn more calories daily is to stand more and sit less. She cites a British study which 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 day, in one year you’d expend more than 30,000 extra calories—which amounts to about 8 pounds of fat! If your night gig has you sitting for the duration of your night shift, raise your desk to take advantage of this easy, calorie-torching hack.  

Don’t Overdo it with Coffee 

 Have a few cups of java for a metabolism boost, but if you’re never seen without a mug at your lips, that could work against you, says nutritionist. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much—or realize how hungry you really are—until you get home and gorge. “Not eating enough throughout the day can make your metabolism sluggish. “By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.” 

Sneak in a Mini Workout 

Forget slogging on the treadmill for hours. 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. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24-48 hours! You probably don’t have a stationary bike handy at your place of work, but a similar result could be achieved by performing burpees, jumping jacks or jumping rope. 

Get a Weight Loss Buddy 

If you’re worried about gaining weight on the night shift, it’s highly likely that plenty of your co-workers share the same concerns. Instituting changes can be easier when you know that those around you are in the same boat and a lot of research has demonstrated how people’s lifestyle choices affect the lives of those around them. Try sending an email or putting something on a bulletin board that acknowledges the health and weight loss challenges that night shift workers face and invite your coworkers to join you in instituting some changes that have been scientifically proven to be effective. 

Author WellnessKichen Categories Health & Fitness, Mental Wellness, Metabolism Posted on 0 Comments

Easy Ways to Hack Your Metabolism

A more efficient metabolism is well within your reach. These hacks can reset your metabolism and help you get the body you’ve always wanted. 

Having a faster metabolism is one of those wish list items, like a self-replenishing bank account and hair that looks perfect the second you step out of the shower, that seems unlikely to ever become a reality. For many people, living with a slow metabolism is just another unwelcome part of getting older, like paying taxes or figuring out ways to disguise those first wrinkles. 

Luckily, just because you weren’t born with a speedy metabolism doesn’t mean you’re doomed to keep watching the pounds pile on. Incorporating these easy metabolism hacks into your routine can help you start the journey to a healthier life and leaner body in no time. And when you’re ready to turbo-charge your weight loss efforts, discover the 55 Best Ways to Boost Your Metabolism! 

Start Your Day With Protein 

Starting your day with a donut or a big pile of pancakes is like putting a big stop sign in front of your metabolism, telling it you’re less-than-eager to lose weight. Fortunately, the solution is as easy as it is delicious: kick off your morning with some filling protein instead. Not only will a protein-rich breakfast keep you satisfied for longer than a carb-heavy one, making it easier to pass up any treats that might otherwise tempt you, it can also help you shed unwanted weight. Research published in the International Journal of Obesity reveals that study subjects who started their mornings with eggs versus a similarly-caloric bagel lost 65 percent more weight than their carb-consuming counterparts.  

Celebrate the Sun 

One of the easiest tools to boost your metabolism is not only widely available, it also happens to be free. Getting some early morning sunlight could just be the key to finally shedding those pounds that have been weighing heavily on your mind and your waist. Researchers at Northwestern University’s Feinberg School of Medicine found that individuals who were exposed to early morning sunlight had lower BMIs independent of other factors known to affect metabolism, like exercise, calorie consumption, or age. In fact, the power of that early A.M. sun is so potent that people who caught the same amount of sunshine just a few hours later didn’t enjoy the same metabolism-boosting effects. 

Build Some Muscle 

The answer to your metabolic woes won’t be found in a bottle of diet pills or a chalky meal replacement shake; it’s hiding in the weight room. Building muscle is one of the best ways to improve your metabolism while whittling your figure as more compact muscle replaces fat. Research published in the Journal of Clinical Investigation reveals that subjects with greater proportions of skeletal muscle had significantly higher resting metabolic rates than those who had a higher fat-to-muscle ratio. 

Go Green 

Going green is good for more than just the planet — it’s also one of the simplest ways to send your metabolic rate soaring, too. Adding some green tea to your menu can help you suppress those thirst cues you might be mistaking for hunger and the combination of antioxidants and caffeine in every sip can send your metabolic rate through the roof. Research published in the International Journal of Obesity reveals that the catechin-polyphenols in green tea can boost metabolism, helping you shave off that unwanted weight in no time. 

Fill Up on Fiber 

A little extra fiber on your menu can go a long way for your metabolism. Fiber can not only fill you up, keeping you satisfied for hours after you’ve finished your meal, it can also cause significant changes to your intestinal microbiome, kick-starting your metabolism along the way. Research published in the American Journal of Clinical Nutrition reveals that individuals whose diets were rich in high-fiber whole grains burned approximately 100 calories more each day than those who opted for refined carbs. 

Bring the Heat 

If your food is hot, that means a metabolism that’s firing on all cylinders isn’t far behind. Researchers at Maastricht University and the Paris Institute of Technology for Life, Food and Environmental Sciences found that supplementation with just a small amount of capsaicin, the compound that makes hot foods spicy, increased subjects’ calorie burn without increasing their blood pressure, making it a potentially safe metabolic remedy for those who can’t add high-intensity exercise to their routine. Even if you don’t like your food hot, you can still enjoy the calorie-burning benefits of capsaicin by adding some paprika to your food.  

Snooze and Lose 

Sleeping may have a paltry calorie burn when compared to, say, CrossFit, but getting an adequate amount of sleep can make all the difference when it comes to your metabolism. Researchers at the University of São Paulo have found a link between sleep hormone melatonin production and increases in leptin, a hormone that signals satiety, meaning that a good night’s sleep can help you steer clear of sugary, fat-laden snack with ease. A study published in the academic journal Sleep additionally reveals that even minor sleep deprivation can significantly increase levels of cortisol, a hormone that triggers fat storage, putting the brakes on your metabolism and making it harder to slim down. So, whenever you can, make sure you’re getting plenty of sleep —your metabolism will thank you. 

Water Off the Weight 

A little cold water before your meal could help you shave off any unwanted weight. Research published in the Journal of Endocrinology & Metabolism reveals that drinking cold water increased metabolic rate by 4.5 percent, and a study in the Journal of Clinical & Diagnostic Research found that, over an 8-week period, overweight girls who drank water half an hour before their meals lost significantly more weight and body fat than those who dug right in. 

Caffeinate 

A lack of caffeine in your life could be what’s standing between you and the speedy metabolism you want. Researchers at King’s College in London found that adding just 100 milligrams of caffeine to subjects’ daily routine increased fat burn by as much as 150 calories. While that may seem like a relatively small number in the grand scheme of things, shaving 150 calories off on a daily basis could mean you drop an extra pound and a half every single month. 

Pack in Some Probiotics 

What do pickles, sauerkraut, and kimchi have in common? They’re all delicious ways to boost your metabolism in a hurry. Researchers at Imperial College London have determined a link between consumption of probiotics, like those found in fermented foods, and metabolic changes linked to decreased fat absorption and weight loss. So, if you’re eager to kick that metabolism into gear, start by adding some fermented foods to your meal plan. 

Keep Cool 

Want to heat up your metabolism? Start by keeping things cool at home. Research published in the Journal of Clinical Investigation reveals that exposure to temperatures between 60 and 61 degrees over a 10-day period saw significant increases in healthy brown adipose tissue, the kind that can increase metabolism and burn dangerous visceral fat. 

Get Intense 

If your usual cardio isn’t doing it for, try taking things up a notch by adding some high-intensity interval training to your gym visits. Researchers at the University of New South Wales found that high-intensity interval training not only helped participants lose significant body fat over a 12-week period, but increased participants’ metabolic rate for up to 72 hours after their workout was over. You probably can’t say that about those lackluster sessions on the stair stepper. 

Load Up on Calcium 

Getting stronger bones and a speedier metabolism start with a single step: adding some extra calcium to your diet. A study published in the Journal of Clinical Endocrinology & Metabolism reveals that women with higher calcium intakes lost significantly more weight — an average of 17.2 pounds — over a 4-year study period when compared to those who skimped on calcium. While research suggests that dairy sources of calcium may contribute to the risk of bone demineralization and osteoporosis, you can still add plenty of calcium to your diet by filling up on leafy greens, like kale and spinach, nuts, and fatty fish. 

Put Down Your Phone 

If your phone is starting to feel like it’s practically part of your body, the best thing you can do for your metal health and metabolism is to step away and unplug. Researchers at the National Institute on Drug Abuse have found that just 50 minutes of cell phone use a day can affect your brain’s glucose metabolism, and a study conducted at Northwestern University reveals that the bright light emitted from digital devices can have a negative impact on humans’ circadian rhythms, making it more difficult to get an adequate amount of sleep, slowing the metabolism in the process. 

Relax 

While some people claim that maintaining a high stress level is essential for their productivity, staying stressed may be having a deleterious effect on your metabolism. When you’re stressed out, your body increases the production of cortisol, a hormone that triggers belly fat storage. Multiple studies have linked high cortisol levels to lower metabolic rates and an increased risk of obesity, making it so important to find time to de-stress and decompress. Researchers at Kaiser Permanente have even linked lower stress levels to an increased likelihood of meeting weight loss goals, so if you’ve got some stubborn weight you just can’t shake, some deep breaths and a whole lot of “me time” may be just as important as those long hours you’re logging at the gym.  

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Foods to Improve Thyroid Health

Now that you know some of the signs of an underactive thyroid, you should visit your doctor and see if you should be tested for hypothyroidism. But you can also do your part by being more attentive of how and what you eat. New research shows certain foods have proven potential in helping to improve thyroid health and boost the effectiveness of your metabolism master. Here’s seven of them! 

Apples 

While you may be a heavy metal fan, your thyroid? Not so much. That’s because heavy metals, mercury in particular, are chemically similar to iodine — an element the thyroid needs and readily absorbs. When metals like mercury take the place of iodine at binding sites, thyroid hormone production grinds to a halt. The good news is you can instantly detox with fruits that are rich in pectin — a gelatin-like fiber that sticks to toxic compounds in the blood and flushes them out of the body through the urine. In fact, citrus pectin increased mercury excretion in the urine by 150 percent within 24 hours of supplementation, according to one study. As a weight loss bonus, research shows pectin can limit the amount of fat your cells can absorb. You’ll need about four pieces of whole fruit daily to reap the benefits. Grapefruits, oranges, and peaches are all good sources, but since most pectin is found in the fibrous pith and peel, whole apples are one of the best. 

Seaweed 

Your car runs on gasoline, and your thyroid runs on iodine. Insufficient levels of the element inhibit the production of metabolism-regulating thyroid hormones; and since your body doesn’t make it, it’s an essential part of your diet. That’s why, since 1993, the World Health Organization has supported the iodization of table salt. But because recent health headlines have called for the radical reduction of salt intake, some people don’t get enough. But you can get your daily dose without ODing on salt; there are other dietary sources of iodine, and seaweed is one of the best. Just two tablespoons of brown seaweed, or a few rolls of sushi every week will meet your need. And as you nosh on your nori, you’ll be blasting fat: Scientists at Newcastle University recently discovered that a compound in seaweed called alginate can suppress the seaweed of fat in the gut.  

Nuts 

Selenium. No, it’s not Latina popstar. It’s the all essential “on” switch to proper thyroid function — converting T4 hormone into active T3. The essential mineral also protects the gland from inflammatory byproducts of thyroid hormone production. Many people who have a sluggish thyroid or thyroid diseases exhibit deficiencies in selenium, and studies show supplementation can help. Selenium supplementation of 80 micrograms per day — about what you’ll find in just one nut — helped to reduce anti-thyroid antibodies in patients with autoimmune thyroiditis (inflammation of the gland that can make it sluggish if left untreated), one study showed. As a weight-loss bonus, the nuts are rich in L-arginine, an amino acid research shows may help blast belly fat. 

Oysters 

Shuck one for your metabolism. Heck, make it a half dozen. After all, oysters are one of the best dietary sources of zinc—a mineral that’s critical, and complementary, to a healthy thyroid. In fact, the body needs enough zinc to activate production of thyroid hormone. And, in turn, we need enough thyroid hormone to absorb zinc. Any way you look at it, deficiencies are likely to result in a sluggish metabolism, and supplementing with the mineral has shown to get weight loss back on track. One study found that obese people who consumed 30 mg of zinc per day—the equivalent of just six raw oysters—had improved body mass indices, lost weight and showed improvements in blood cholesterol levels. 

Chicken 

If your thyroid were a man, he’d be a meat-and-potatoes kinda guy. That’s because animal protein is brimming in amino acids, particularly tyrosine—the building block of thyroid hormone, and of dopamine — both of which are necessary for weight management. A lack of tyrosine in the diet may lead to an underactive thyroid, and a deficiency in dopamine is associated with food cravings and weight gain. You can find tyrosine in dairy and leafy greens, but poultry has the added benefit of being naturally low-fat and rich in vitamin B12—deficiencies of which are also common among people with sluggish thyroid symptoms. 

Yogurt 

Every spoonful of yogurt act as a protective shield for your thyroid. That’s because yogurt is naturally rich in vitamin D, and not getting enough of the nutrient puts you at a higher risk of obesity and thyroid diseases, research suggests. Over 90 percent of people with Hashimoto’s, an autoimmune disease that’s the most common cause of hypothyroidism, are deficient in D, according to one study published in the International Journal of Health Sciences. Researchers say the sunshine vitamin’s immunity-boosting and anti-inflammatory properties protect the thyroid from damage. In addition to vitamin D, yogurt is also rich in probiotics that research suggests may help balance “good bacteria” in the gut that can be thrown off by thyroid disturbances. 

Salmon 

There are plenty of fish in the sea, but salmon may be the best one for your metabolism. That’s because most cases of underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content. In fact, one study that looked at the effects of weight loss and seafood consumption showed salmon to be the most effective at reducing inflammation — better than cod, fish oil, and a no-fish diet. The fishy fatty acids may also signal thyroid cells in the liver to burn more fat, a recent study published in The Journal of Nutritional Biochemistry suggests. 

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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. 

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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.” 

WFH Data

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. 

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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.   

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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.  

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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. 

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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.  

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