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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. 

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Health Benefits of a High Fiber Diet

From preventing blood sugar crashes to improving digestion, fiber can do wonders for your health. 

Ten seconds. That’s exactly how quickly the stomach begins digesting food after you chew and swallow. Within 45 minutes of eating a meal without fiber, you’ll feel the blood sugar roller coaster effects. A high fiber diet is key to preventing these spikes and falls. 

“That great, full feeling you experience after a big meal? It’s quickly followed by a blood sugar crash, where you feel tired, weak, shaky, cranky, and most of all, hungry,” says Tanya Zuckerbrot MS, RD, an NYC-based registered dietitian, who is also the founder of the F-Factor diet and a bestselling author. Sound familiar? Then you’re probably not getting enough fiber in your diet. 

“When a meal contains fiber, this process is much slower, eliminating blood sugar spikes and increasing feelings of fullness for several hours after eating.” A sense of fullness is only one of many benefits of fiber. 

What is fiber? 

Before we get too far: What actually is fiber? The Institutes of Medicine gave it a formal definition in 2005 and separated total fiber into: 

  • Dietary fiber: Formally defined as “nondigestible carbohydrates and lignin found in plants,” dietary fiber is the zero-calorie, non-digestible part of a carbohydrate that adds bulk to food, according to Zuckerbrot. This is the type of fiber found naturally in fiber-rich foods. Dietary fiber is further broken down into soluble and insoluble fiber. 
  • Functional fiber: isolated nondigestible carbohydrates. This is the type of fiber that is extracted from natural foods or produced synthetically and only exists in isolation. Functional fiber, also called added fiber, is typically the added fiber you see in many protein bars and cereals under the names inulin, isomalto-oligosaccharides, maltodextrin, and chicory root fiber. 

How much fiber do you need per day? 

Most of us fall far short of the ideal, consuming only about nine to 11 grams per day. Dietitians recommend 35 grams (for women) to 38 grams (for men) of fiber. 

The new FDA nutrition label recommends 28 grams of fiber per day for a 2,000 calorie diet. 

What are the benefits of a high fiber diet? 

Because a majority of Americans don’t get enough fiber, it’s worth adding fiber to your diet. Following a high fiber diet has countless health benefits, from weight loss to colon health. 

These are the 13 health-promoting benefits of fiber and a high fiber diet. 

A High Fiber Diet Helps You (Actually) Feel Full 

“Fiber swells in your stomach like a sponge, which increases feelings of fullness and promotes weight loss by creating a caloric deficit without hunger,” Zuckerbrot says. 

Digestion Is Smoother 

Fiber-rich foods, including beans and legumes, berries, whole grains, and nuts, make everything you consume go down easier. “Soluble fiber combines with water to form a gel-like substance that creates bulk. Insoluble fiber moves food through. A high fiber diet will promote more regular digestion and less constipation. 

You Torch More Calories—Zero Effort Required 

That’s right: Even without extra gym time, you’ll burn more calories (to the tune of 92 extra per day) when you double fiber intake from 12 to 24 grams per day, according to recent research published in the American Journal of Clinical Nutrition. “Fiber boosts metabolism because the body can’t digest fiber—but it attempts to—burning calories in the process. All that bonus burn would result in a 10-pound loss per year. 

Cholesterol Goes Down 

Think of fiber like a sponge. Soluble fiber, specifically, has been linked to lower levels of LDL (“bad”) cholesterol. Find it in barley, oat bran, apples, and strawberries. “Fiber has absorbent properties, binding to circulating cholesterol and eliminating it from the body. 

Energy Skyrockets 

Step away from the coffee machine. Consume a high fiber diet for an instant power up—without the energy roller coaster—instead. Cording tells her clients to reach for a serving of nuts to combat the mid-morning slump. “Eating fiber and protein together keeps blood glucose levels steady, providing your body with sustained energy throughout the day. 

Your Skin Will Glow 

Bye-bye acne and blotchiness! Since fiber soaks up toxins in the blood, eliminating them through the digestive tract instead of your pores will make your skin brighter and clearer, Zuckerbrot explains. She recommends seeking out fiber-rich fruits and vegetables that are also rich in antioxidants that help fight aging, such as artichokes, pears, and broccoli. 

Inflammation Decreases 

“Fiber is a prebiotic that plays a fundamental role in gut health, and is important for battling inflammation and lowering overall disease risk,” Zuckerbrot says. An American Journal of Clinical Nutrition study explains why: Fiber acts as a natural protective armor against C-reactive protein (CRP), a sign of acute inflammation. When this evil CRP is coursing through the blood, you are more likely to develop diabetes or cardiovascular disease down the road. 

You’ll Sleep Like a Dream 

“Eating refined carbs late in the day cause your blood sugar level to peak and then crash during sleep, which is why some people get up in the middle of the night,” Zuckerbrot says. On the flip side, eating a fiber-strong supper and bedtime snack can keep your blood sugar on a more even keel so you can catch some undisturbed shut-eye. Just be sure to amp up the fiber intake on an even pace. 

“If you’re not used to eating a high-fiber diet, gradually increase your intake to give your system time to adjust and avoid abdominal discomfort like gas and bloating,” Cording says, symptoms that would surely keep you up at night. 

Bloating Goes Bye-bye 

That is if you follow the slow and steady ramp-up just recommended (since too much fiber at one meal can lead to even more bloating and cramps). Drink at least three liters of water per day to avoid the aches and unsettled stomach. When you do, “you’ll have complete and regular bowel movements,” Zuckerbrot says. “One of the benefits of fiber is that it increases stool bulk, which helps prevent constipation and bloating, and can offer relief from irritable bowel syndrome.” 

You’ll Live Longer 

It’s not just about how you’ll look in your swimsuit. “A study conducted by the National Institutes of Health (NIH), found that those who followed a high fiber diet lived longest. Fiber was credited with reducing the risk of death from cardiovascular disease, infectious and respiratory disease and some forms of cancer. 

It Boosts the Good Bacteria in Your Body 

Make the most of your kombucha, kimchi and yogurt consumption by pairing it with a healthy serving of fruits, veggies, and whole grains. “Many high-fiber foods are good sources of prebiotic bacteria, which serves as “food” for beneficial probiotic bacteria. 

Blood Sugar Stays Steadier 

Think of fiber as a slow-mo button for blood sugar spikes. “Foods with fiber take longer to digest, therefore blood sugar doesn’t rise and fall dramatically like it does with refined carbohydrates. Fiber slows digestion and steadies blood sugar levels, which curbs sugar cravings and sustains energy. When you’re indulging in something lower-fiber, such as pancakes, try tossing in a handful of sliced pears (5 1/2 grams in a medium) or a medium sliced banana (three grams). 

Hypertension Dangers Go Down 

Take heart: “By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels,” Zuckerbrot says. 

Cancer Risk Is Slashed, Too 

The secret weapon to combat certain cancers? You guessed it: a high fiber diet. Your colon, breasts and other body parts will stay disease-free longer when you add more fiber to your menu. “Fiber is like sandpaper in the colon, causing constant cell turnover which is beneficial for not only digestion but also colon health in preventing tumor growth. Fiber also helps reduce levels of circulating estrogen, which has been proven to reduce the risk of breast cancer. 

You’ll Be More Regular 

“Fiber alleviates constipation and promotes regularity, which in turn “promotes regularity and improves symptoms of irritable bowel syndrome and constipation.” Fiber-rich foods and supplements help form stool bulk (especially when combined with water), Cording adds. Instead of opting for refined breading on your chicken or fish, coat them in crushed wheat bran or oats to keep things moving and reap the benefits of fiber. 

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What Happens When You Don’t Eat Enough Fiber

Fact: Not getting enough fiber can increase your risk of weight gain and heart disease. But most Americans consume less than half the recommended daily intake! 

Psst! Do you want to know one of the most effective weight loss and health secrets of all time? A trick that all but ensures you’ll remain full and satisfied while shedding pounds? The answer is clear as day: Eat more fiber. 

It sounds far too simple to be legit, but it’s true. The oft-overlooked nutrient, which describes the indigestible material found in fruits, vegetables, whole grains, and legumes, is both extremely filling and brimming with health benefits—making it a vital component of every diet. The National Fiber Council recommends that adults consume 32 grams of the stuff a day, but as a nation, we’re coming up short. Very short, actually, with most of us getting between 10 and 15 grams a day. For a point of reference, that’s the equivalent of consuming just one large apple and three tablespoons of chickpeas—which is practically nothing! 

Read on to find out exactly what can go awry if you don’t consume enough fiber; it may just be the kick in the rear you need to finally add more oatmeal and berries to your daily diet! 

You Get Backed Up 

Constantly feeling “backed up” in the bathroom may be a sign you’re coming up short on fiber, says Nutritionists. “Having a fiber-rich diet allows more water to remain in your stool, making it easier to pass through your intestines. When we don’t get enough fiber, it slows down our digestive system and makes it harder for us to eliminate our waste.” Add more of these high fiber foods to your daily diet to keep things—er, moving along smoothly—and ensure you hit the nutritional mark on the reg. 

You’re Always Hungry 

If you’ve ever eaten a huge tray of chicken nuggets and fries only to find your stomach growling soon after, it’s likely because your meal lacked fiber. Fiber helps to slow the digestion process, helping you feel fuller for longer. Adding a fiber-rich food like avocados, beans, brown rice, and pears to your meals and snacks will help keep those post-meal tummy rumbles at bay—and can subsequently aid weight loss efforts. 

You Might Gain Weight 

“When we don’t eat enough fiber, we tend to be hungrier and are more prone to overeating,” explains Schapiro. Research indicates that simply switching from a low-fiber diet to one that helps you hit the recommended 32 daily grams can help you slash 100 calories per day. Though 100 calories may seem trivial, that equates to a 10-pound weight loss over a year. For more simple ways to accelerate your flat belly wins. 

Your Cholesterol Levels Spike 

The less soluble fiber you consume (that’s the kind found abundantly in oatmeal, beans and brussels sprouts), the higher your risk for high cholesterol climbs, according to a meta-analysis published in The American Journal of Clinical Nutrition. Scientists hypothesize that fiber acts as a magnet as it moves through the intestine, attracting and carrying out the artery-clogging plaque that would otherwise spike cholesterol levels. 

You Increase Your Risk of Stroke And Heart Disease 

When your cholesterol levels are out of a healthy range—as a result of a low-fiber diet or otherwise—it can increase your risk of heart disease and stroke, according to U.S. National Library of Medicine data and findings published in the journal Stroke. That’s because both stroke and heart disease are brought on by the buildup of plaque in the arteries.  

You Become Deficient in Other Nutrients, Too 

If you’re not eating fiber-rich foods like whole grains, legumes, fruits, and veggies, there’s a good chance you also may not be getting enough of the other health-protective nutrients found of those foods. Check in with your M.D. if you know you’re not consuming much fiber to make sure you don’t have any type of major nutritional deficiency. A multi-vitamin and a well-rounded diet can likely help you get back on track towards better health.  

You May Develop Diabetes 

Get this: People who regularly eat low-fiber, fast-digesting high-glycemic foods like white bread, cookies, soda and white rice, are more than twice as likely as those who regularly consume the nutrient to develop type 2 diabetes. Yeesh! Scary stuff. What’s the connection? “Foods rich in fiber help to prevent blood sugar and insulin spikes, that over time could lead to diabetes,” explains Schapiro. 

You’ll Be Sleepy All the Time 

Besides upping your risk for diabetes, seesawing blood sugar levels can also leave you feeling lethargic—even if you got plenty of shut-eye the night before. To keep your energy and blood sugar levels stable throughout the day, reach for a fiber-filled source of complex carbs with a bit of protein and fat.  

Author WellnessKichen Categories Drinks & Beverages, Healthy Eating, Mental Wellness, Nutrition & Diet Posted on 0 Comments

Know Your Habits Which Makes You Fat and Sick

You exercise regularly, eat your fruits and veggies and never miss an annual exam—and it’s paying off. You look and feel great! But even though you’re fit and healthy right now, that doesn’t necessarily mean your daily so-called “good” habits will help you maintain your well-being into the future. Read on to learn about the mistakes you may be making, and how you can avoid them. Your future self is sure to thank you! 

You Drink Out of a Plastic Bottle 

You know how important it is to stay hydrated, which is why you’re never seen without a bottle of Poland Spring by your side. While we commend you for getting your daily dose of H20, you should seriously consider trading your throw-away bottle for the reusable, BPA-free variety. Bisphenol A, commonly referred to as BPA, can negatively impact fertility in both men and women and has also been linked to obesity. Don’t believe it? The science doesn’t lie: A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and chance of being obese than those in the lowest quartile. 

You Don’t Drink This Tea 

Green tea blasts flab. Researchers attribute the fat-burning properties of green tea to catechins, specifically EGCG — the name of a group of antioxidative compounds that fry adipose tissue by revving the metabolism, increasing the release of flab from fat cells (particularly in the belly), then speeding up the liver’s fat-burning capacity.  

You Don’t Go to Sleep Early Enough 

According to the National Sleep Foundation, most of us don’t get enough shuteye. Over time, this can lead to weight gain, anxiety, depression and insulin resistance—which can trigger type 2 diabetes, high blood pressure and heart disease. A good night’s rest fuels the production of fat-burning hormones, so logging a solid seven or eight hours of sleep each evening should be a priority.  

You Don’t Moderate Your New Diet 

If you’ve just hopped on the paleo or low-carb bandwagon, proceed with caution. “Often diets that cut out entire food groups do not allow for the balance and moderation we need to follow a healthy, lifelong eating plan,” warns Zanini. “Plus, dieters who follow these plans may be prone to potentially dangerous nutritional deficiencies. Or they may simply get bored with their restricted plan and end up overeating down the road.” 

Your Home-cooked Portions Are Too Big 

Just because your meal is healthy doesn’t mean you don’t have to practice portion control. Remember, even virtuous foods have calories! Half of your plate should be filled with veggies and the remaining half should hold a cellphone-sized serving of lean protein, a fist-sized serving of grains and a bit of fat no larger than the size of your pointer finger. 

You Don’t Get Tested for Nutritional Deficiencies 

Although you may get scanned for high cholesterol or diabetes at your annual exam, M.D.s don’t typically test or look for physical signs of nutritional deficiencies—which can be dangerous! Nutritionists suggests having your vitamin D levels checked if nothing else. “Many people are deficient and don’t even know it—and not getting enough may increase the risk of osteoporosis, heart disease and certain types of cancer,” she warns. 

You Shun Healthy Fats 

You know that eating trans fats can increase your risk of heart disease, weight gain and stroke, so you’re smart to stay away. But not all fats need to make your “do not eat” list. Consuming healthy fats like flax seeds and nuts can actually help you slim down and stay healthy. “Fats not only help us absorb many of the vitamins from our diets, but they also help keep us fuller longer, which can aid weight loss efforts,” explains Zanini. She suggests consuming one serving of healthy fats each time you sit down to eat. This could be 1/4 cup of almonds or walnuts, some sautéed veggies cooked with a tablespoon of olive oil or a few slices of avocado.  

You Don’t Ask How Restaurant Food is Cooked 

Chefs often add fat and salt to make meals taste better—but these ingredients aren’t necessarily something they advertise on the menu. Since you’ve already taken such care to choose a meal that sounds healthy, take the extra step and ask your server if there is any cream or butter in your dish. If these is, ask for your veggies and meats to be cooked dry and have sauces come on the side so you control how much ends up on your plate. After crunching the numbers, we discovered that no matter what kind of restaurant you’re dining at, you can save up to 1,000 calories at each meal by making this simple request! 

You Ignore Sodium 

Your favorite trail mix only has 150-calories, but did you check to see how much sodium is lurking inside the package? All too often, those who aren’t suffering from a health condition overlook that part of the nutrition label. “Americans consume, on average, about 50 percent more than the daily recommended intake of salt, and most of the excess sodium is coming from processed foods like frozen waffles, bagels, cheese cottage cheese, veggie burgers and salad dressings,” says Loy. Sticking to The Institute of Medicine’s daily recommendation of 2,300 milligrams per day or less can help you keep a bloated belly, high blood pressure and other health conditions at bay. 

You Can’t Give Up Soda 

What do synthetic estrogen, flame retardants and rocket fuel all have in common? As we learned in the book Zero Belly Diet, they can all be found in a can of your favorite diet soda. BPA, the synthetic estrogen, is used to soften the plastic that lines the can; colas contain caramel coloring shown to cause cancer in humans; and citrus-flavored sodas contain BVO, a flame retardant used in rocket fuel that may reduce fertility and negatively affect thyroid hormones. Nearly all popular diet sodas contain aspartame, an artificial sweetener that raises glucose levels, overloading the liver and causing the excess to convert into fat. 

You Always Buy Low-fat Treats 

If every time you have a cookie craving you buy a low-fat package, you may be doing your body a disservice. Not only are diet foods typically filled with enough sugar to derail even the most disciplined dieter, but these faux sweet treats are also made with additives that can make you feel unsatisfied. In turn, you’ll likely consume far more calories than you intended. To stay trim, eat the real thing, but downsize your portion. If you love ice cream, for example, skip the fro-yo and have a small scoop of premium. 

You Don’t Eat Organic 

Throughout your life, you accumulate toxins from food and drink, which can lead to obesity. Many of those come from pesticides and hormones in produce and meat. Choose organic fruits and vegetables and hormone-free meat.  

You Eat Too Fast 

We get it — we’re all busy and often have to eat fast and on the fly. But that often gets in the way of losing weight, because we’re not giving our stomachs time to register that we’re full. Here’s a trick: Divide your plate in two. Eat half, and do something else for 30 minutes. It’ll still be there when you get back, but your hunger may have left the building.  

You Don’t Keep Healthy Snacks Around 

“Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car,” says nutritionists. They suggest having almonds or other unsalted nuts, apples, bananas, chia bars, protein bars, or other fruit and nut bars close at hand. Shapiro says that if you have to skip breakfast, lunch, or even dinner during your quest to look your best, you can keep your energy levels up while making healthy choices. 

You Go Straight for the Couch 

After a long day at work, it’s tempting to flop on your cozy couch and not move until it’s bedtime. But, even if you’re reading or online shopping while your significant other watches their favorite shows, it still mimics that sedentary post-work lifestyle. A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes or heart disease increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks. 

You Don’t Eat Enough Protein 

Consuming enough protein is important for two reasons: Protein is satiating, which staves off overeating; and protein maintains muscle. The more muscle you have, the more fat you burn, even at rest. Much of retaining muscle mass is dependent on exercise. Part is down to protein intake. Eat more lean meats, fish and Greek yogurt, and you’ll keep your fat-burning engines revved.  

You Skip Weights at the Gym 

Muscles are what keeps our metabolism high and as we age, our muscles slowly start to get smaller, therefore allowing our metabolism to slow down. To counteract this, Shapiro recommends that we start lifting weights. “No, you won’t get big and bulky. In fact, you’ll stay lean,” she says. That’s because weight training causes you to burn more calories per workout than cardio sessions, and you continue to burn them post workout.  

You Don’t Watch Empty Calories at Restaurants 

Going out to eat is a minefield of wasteful carbs: The bread basket, free tortilla chips, two-for-one cocktails… You can indulge, but be strategic about it. “I always recommend picking your poison. “Bread or carbs, alcohol or dessert – choose one, not all three.” All of these pack empty calories, so by only having one of the three, you limit your total intake. 

You Always Clean Your Plate 

And you don’t necessarily need to. Eat until you’re 80% full, then stop. In Japan, this method is called hara hachi bun me, which roughly translates to “eat until you are eight parts (out of ten) full. Remember, you can always eat a high-protein snack later. 

You Don’t Relax After Work 

You manage to avoid the office candy bowl, which is pretty impressive, but you’ve got to let off some steam somehow. If you don’t, it could lead to chronically elevated cortisol levels, causing sleep and immunity problems, blood-sugar abnormalities and weight gain. Nutrition and Dietetics says stress relief is very individualized. Give a few different tactics a try and see what works best for you. Practicing yoga, meeting up with friends and unplugging from technology for an evening are all worth a shot. 

You Don’t Eat Regularly 

An irregular eating schedule can undercut your metabolism. Research from John Moores University in Liverpool found that women who fluctuated between eating low- and high-calorie meals were less happy with their bodies than those whose plates contained a similar number of calories from meal to meal. But it’s not just fluctuating meal size that can derail your weight-loss goals. A Hebrew University study from 2012 found that mice that were fed high-fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Your move? Figure out how many calories you need to achieve your desired weight, and evenly divide that number by the three, four or five meals and snacks you eat per day. Aim for each of your meals to be roughly that size and eat them at about the same time each day.  

Your Diet is Too Strict 

That’s a recipe for disaster. “When my clients feel like they aren’t able to enjoy something indulgent from time to time, it often leaves them with hard-to-ignore cravings,” says dietitian. “I allow my patients to eat 100 discretionary calories each day, so they can satisfy their cravings without falling off track.”   

You Keep Temptation in Your Kitchen 

“Whether it’s ice cream, cookies, candy, chips or other items, just knowing that your trigger foods are in the kitchen or office desk can derail any healthy eating program”. “This is especially true between 3 p.m. and bedtime, when cravings tend the be the most difficult to ignore.” One of the best ways to overcome a passing craving is to keep the foods you typical crave out of the house. Can’t imagine kicking your favorite cookies out of the house for good? Nutritionists suggest individually portioning the foods you tend to overeat. If you know each Ziploc bag of cookies is 150 calories, you’ll be less likely to go back for a second serving. 

You Eat Bagels and White Bread 

Unless your go-to bagel is made with whole grains, consider it a “Not That.” Though you may not think of the popular breakfast Carbs as a sweet indulgence, the body converts refined carbohydrates into sugar and then glucose, a nutrient that damages collagen and other wrinkle-fighting proteins. What’s more, when it comes to bread, bagels and even pasta, picking whole grains over refined will help keep your blood sugar levels even-keeled, aiding weight maintenance and weight loss, giving you a more youthful figure. 

You Eat when You’re Stressed 

When stressful situations strike, popping open a can of soda can make it seem like everything’s going to be all right. But we know better, and now you will too: People who drink just two cans of soda daily are three times more likely to be depressed and anxious, compared to those who drink fewer, a study from the American Journal of Public Health found. Plus, cola is filled with artificial dyes that are possible human carcinogens and sweeteners that can lead to weight gain and obesity-related diseases. Next time you’re pulling your hair out, mix a cup of low-fat, plain yogurt with a tablespoon of raw nuts. The duo serves up a hefty dose of lysine and arginine, amino acids that decreases feelings of anxiety and stress. 

You Eat when You’re Depressed 

Although you may hear your sweet tooth calling when you’re feeling down in the dumps, it will serve you best to ignore it—especially if you’re craving white chocolate. White chocolate isn’t technically chocolate, since it contains no cocoa solids. That means it also lacks the ability to stimulate the euphoria-inducing chemicals that real chocolate does, especially serotonin. If you’re going to grab some chocolate, the darker the better. More cacao equals more happy chemicals and less sugar—which would only pull you down and make you frown. 

You Keep Your Kitchen Open All Night 

Nighttime fasting—aka closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, according to a study in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours, but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same number of calories! Push back breakfast until 10 am to slim down and reset your body. 

You Don’t Take Nutrition Advice 

Good news! By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge. 

You Eat Free Restaurant Food 

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner, and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids. 

You Watch Way Too Much TV 

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time. 

You Order the Combo Meal 

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.” Why? Because when you order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal. That way you won’t be influenced by pricing schemes designed to hustle a few more cents out of your pocket. 

You Stay Too Late at Work 

When you work later, you also eat later and go to sleep later, both of which lead to unwanted pounds. A study in the journal Nutrition Research found that those whose last meal was closest to bedtime took in more calories during the day. If you typically log late nights at the office, you could be diminishing the quality of your sleep and increasing your odds of weight gain. When you don’t feel rested, ghrelin–the hunger-stimulating hormone–goes into overdrive, increasing feelings of hunger even when the body isn’t in need of food.  

You Sit Too Much 

We sit an average of 67 hours a week — that’s nine hours a day sitting, six hours lying down, and only about seven hours out of every 24 spent actually moving. And our sedentary jobs now cause us to burn 100 fewer calories a day than we did 50 years ago. That alone translates to gaining an extra 10 pounds a year. A recent study in the Clinical Journal of the American Society of Nephrology found that a two-minute walk every hour can offset the effects of too much sitting. 

You Order in Lunch at Work 

A study found that just having a lot of take-out options near your work or along your commute to work makes you twice as likely to be obese. Think about that for a moment: Just the mere presence of take-out food increases your risk of obesity. The best thing for you to do is pack your lunches and at least two snacks to make sure you don’t have to go searching for food elsewhere. 

You Drink Too Much Coffee 

We wouldn’t dare ask you to forgo your morning cup of coffee…or even your 10 a.m. cup. But you might want to skip that 3:00 coffee run. Too much caffeine can lead to insulin resistance and increased fat storage, according to a study in the Journal of Agricultural and Food Chemistry. When the 3:00 slump hits, go for a walk or work out instead. 

You Give in to Work Stress 

When you’re stressed at work, you are more likely to gain weight because you’re more likely to want to hide under the covers when you get home. A recent study in the American Journal of Epidemiology found that people with high levels of job stress are 26 percent more likely to be inactive during their downtime than those with low-stress jobs. A University of Rochester study echoed these results, finding that stress at work leads to behaviors like watching TV and less exercise. It’s one thing for your job to make you unhappy. But if it’s making you unhealthy, it might be time to start looking around. 

You Eat Processed Meats 

Many brands of bacon, sausage, hot dogs and deli meats contain nitrates, a preservative that interferes with the body’s natural ability to process sugar, which increases the risk for diabetes. It can also increase up your odds of thyroid and colon cancer. If that weren’t bad enough, most processed meats are also loaded with sodium, a known contributor to hypertension that can make you bloat and set you up to develop heart disease. Read the ingredients and look for meats that are free of nitrates.  

You Sleep with the Light on 

Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. 

You Bring Your Phone and iPad into the Bedroom 

Research suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in a journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Leave your iPad in the living room!! 

Author WellnessKichen Categories Healthy Eating, Nutrition & Diet Posted on 0 Comments

Benefits of Banana

Lose weight, reduce bloat, fight cancer and increase your energy—all for just 2 rupees a piece. 

What if we told you there was a groundbreaking new tool to help you lose weight, reduce bloat, fight cancer, and increase your energy—all for just about 2 rupees a piece? And bonus: Each one comes with a free carrying case, so you can grab it and go! You’d call us bananas. And we’d say you’re right. 

The humble fruit—botanically, actually a berry!—is perhaps the least-heralded supermarket staple, a superfood more associated with kids, monkeys, and slapstick comedy than with steel-cut abs. But its powers are proven, and to investigate just how bananas can be, we consulted our team of nutritionists to determine exactly what eating one banana does to your body. (Pro tip: The riper the banana, the more nutrients it has! 

Here are the top, most b-a-n-a-n-a-s health benefits of bananas. 

Bananas help to build lean muscle. 

If after a workout, you’ve felt like your muscles are sore—or not growing fast enough—you might not be getting enough magnesium in your diet. A good source of magnesium, bananas can help with muscle contraction and relaxation as well as protein synthesis — which, in turn, increases lean muscle mass. A bonus: magnesium intake helps boost lipolysis, a process by which your body releases fat from its stores. One fun way to get your magnesium: Make banana tea. Just boil some water, cut off both ends of a banana (still in its peel) and boil for 7-10 minutes. Then drain and drink before bed. 

Bananas help your muscles recover faster. 

We all know that bananas are a prime source of potassium. Because it’s an electrolyte, potassium helps your muscles recover from a workout, strengthens their development, and allows you to work out more. 

Bananas support a good mood 

Bananas don’t just look like smiles; they promote them because they contain 6% of your daily value of vitamin B9, (also known as folate), a nutrient that may fight depression by boosting a substrate that has antidepressant properties, according to the NIH. In other words, it helps serotonin, the feel-good chemical, enter the brain faster. A study in the Indian Journal of Psychiatry asserts that patients with depression have blood folate levels that are, on average, 25 percent lower than healthy folks’ levels. Some doctors recommend increasing folate intake if you’re taking anti-depressants, to boost their effects. 

And may lower feelings of anxiety and stress. 

Besides the mood-boosting B9, bananas also have tryptophan, “a precursor for serotonin,” says Nutritionists and serotonin may be the most important brain chemical because is a natural anti-depressant and can treat, anxiety and insomnia, as well as other mood issues such as fatigue, irritability, agitation, anger, and aggression. Bananas also have norepinephrine, which regulates our “‘fight or flight response,’ which helps to regulate stress. They’re an optimal, natural, real-food way to promote positive moods and help to prevent depression. “Good thing we don’t need a prescription!” (Try mashing on into detox water and drink your way calm.) 

Eat a banana before bed and you may sleep better. 

This is also because of the tryptophan, says Bjork. “It’s a precursor for melatonin, which promotes relaxation and helps to regulate sleep.” Peel one before bed. 

Bananas may help regulate blood pressure levels. 

According to the FDA, “the combination of a low-sodium, high potassium intake is associated with the lowest blood pressure levels and lowest frequency of stroke in individuals and populations.” Well, guess what? Bananas are high in potassium and low in sodium, the fruit is officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke. 

Bananas can help you look less bloated. 

Belly bloat makes even the most toned six-packer look like they just downed a six-pack of Coors. Fight back against the gas and water retention with bananas. One recent study found that women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly-bloat by 50 percent! Why? The fruit increases bloat-fighting bacteria in the stomach, and it’s also a legendarily good source of potassium, which can help diminish retention of fluids. 

And you’ll feel fuller. 

Prior to ripening, bananas are rich in something called resistant starch, which, as the name suggests, literally resists the digestion process. This feeds healthy gut bacteria, which suppresses the appetite and leads to more efficient fat oxidation. In fact, one study found that replacing just 5 percent of the day’s carbohydrates with a source of resistant starch can boost post-meal fat burn by up to 30 percent! Since underripe bananas are a bit bitter, we suggest adding them into weight loss smoothies with other fruits and veggies to mask the taste. 

Bananas may reduce bad cholesterol levels. 

If you’ve recently eaten at any fast-food chains, you’ve likely consumed trans fats—the kind of fat that raises your LDL (“bad”) cholesterol levels. Before you reach for the Lipitor, grab a banana. They contain phytosterols, which are compounds that have LDL cholesterol-lowering effects according to a study in The Journal of Nutrition. Additionally, “Bananas contain Vitamin B6 which is important for nearly everything—heart health, immune health, digestive health, and nervous system function. 

You’ll support a healthier digestive system. 

Do you constantly feel…not right after eating? Of find yourself blaming the dog? Bananas can help your poor digestion. They’re an excellent source of prebiotics, nondigestible carbohydrates that act as food for good gut bacteria (probiotics) and improve digestion—because they contain (say it with us, now) fructooligosaccharides, a cluster of fructose molecules that lead to better gastrointestinal health. 

The fruit may support regular bowel movements. 

If you have kids, you likely already know this trick: The high fiber in bananas can help normalize bowel motility. With 3 grams of insoluble fiber, they help you push out waste better by making stools easier to pass. Bonus—they also help when things are loosey goosey: “Bananas are binding for anyone with diarrhea, and they also contain probiotics that are essentially ‘food’ for the healthy microbes (probiotics) that live in our guts,” says Nutritionists. If you suffered from any sort of bowel trouble, you might have IBS. 

Bananas support good bone health. 

Although bananas don’t contain a high amount of calcium—less that 1% of your daily recommended intake—they can help promote calcium uptake with the help of those prebiotic fructooligosaccharides. As fructooligosaccharides ferment in the digestive tract, they enhance the body’s ability to absorb calcium according to a study in The American Journal of Clinical Nutrition. 

The sugar in bananas is a good source of energy. 

There’s a reason marathoners grab a banana before (and during, and after) the race: Bananas are rich in glucose, the most easily digestible source of sugar that will provide optimal energy for your run, power lift or Soul Cycle class. Eating one post workout helps to quickly replenish energy stores that are depleted during a tough sweat session. 

Bananas can help to fend off diseases. 

Even though bananas have no vitamin A, they can still help alleviate vitamin A deficiency. How? They’re rich in three different types of carotenoids (provitamin A carotenoids, beta-carotene, and alpha-carotene) that the body actually converts into vitamin A. Cool, right? And according to an article in the Food and Nutrition Bulletin, foods containing high levels of carotenoids have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes. 

Bananas support healthy eyes and vision. 

Bananas contain vitamins A (1% DV) and C (17% DV), and “both are antioxidants and are eye and skin-healthy nutrients,” says Smith. “They also have beta carotene, an antioxidant that can help to protect cells and repair damage at the cellular level. Bananas also contain other nutrients like vitamin E (120 micrograms per small banana) and lutein (26 micrograms per medium banana)—both which are eye-healthy. Lutein is a nutrient that may help to reduce risk for macular degeneration.” 

Bananas can help your body burn fat. 

Bananas have 12 mg of choline (3% DV), a fat-blasting B vitamin that acts directly on the genes that cause fat storage in the abdomen. (One reason heavy drinker have bloated bellies is that alcohol depletes choline, causing weight gain around the liver.) You can also find it in lean meats, seafood, and collard greens. 

The pectin in bananas can help detoxify your body. 

Rich in pectin, bananas are an all-natural detox. This gelatin-like fiber sticks to toxic compounds in the blood and flushes them out of the body through the urine. In fact, citrus pectin has been proven to increase mercury excretion in urine by 150 percent within 24 hours of supplementation, according to a study in Forsch Komplementärmed. As a rapid weight loss bonus, research shows pectin can limit the amount of fat your cells can absorb! Pectin also can help you regulate blood sugar. To reap the benefits, pick ripe bananas over green bananas, as the proportion of water-soluble pectin increases as bananas yellow, according to a Food Chemistry study. 

Our tip is to make sure your blood sugar levels stay even-keeled while eating a sugar-rich fruit like a banana: “I encourage consuming protein and healthy fat with the banana to slow down the absorption of the sugar from the banana into your bloodstream. This is the most effective strategy for keeping blood sugar levels stable, which means consistent energy levels and weight loss (since stable blood sugar levels allow the pancreas to secrete glucagon, the fat-burning hormone! 

Author WellnessKichen Categories Healthy Eating, Nutrition & Diet, Weight Loss Posted on 0 Comments

Myths About Metabolism—Busted!

High metabolism: It’s the Holy Grail of weight loss, the mysterious, magical method by which we burn fat all day, all night, even when we sleep—if only we could crank it up.  

In theory, a “metabolism boost” is the easiest way to burn fat. Metabolism refers to the process by which your body converts the calories you eat into energy—the stuff that fuels everything you do, from growing your hair to breathing in air. The more efficiently you burn off those calories, the less fat you store without the need for a restrictive diet or intense exercise. Sounds awesome, right? 

Yet as with any seemingly magical formula, the recipe for boosting metabolism is shrouded in myth—and misconceptions. Until now!! 

Here are our sure-fire Mantras for melting away the Kilos—and several metabolism myths debunked. 

Never skip breakfast 

REALITY: No time? Don’t stress 

Contrary to popular belief, researchers now say breakfast doesn’t kickstart the metabolism and may not be the most important meal of the day. A new study in the American Journal of Clinical Nutrition had more than 300 overweight participants consume diets that included either eating or skipping breakfast. At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers. And a second study in the same journal found eating breakfast had zero impact on resting metabolism. Breakfast is an ideal place to squeeze protein, fiber and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing. 

Our Mantra: Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs. But don’t stress about squeezing it in before 9 am.  

“Hot” workouts help you lose weight 

REALITY: Cold naps work better 

We still like to think of sweat as our fat crying—-especially when we’re raising our temperature through Power yoga or some other “hot” workout—but striking new research published in the journal Diabetes suggests cooler temperatures may be optimal for weight loss. According to the study, simply turning on the AC at night may subtly transform a person’s stores of brown fat-—the “good” fat, stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. 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 men had almost doubled their volumes of calorie-burning brown fat. Cool! 

Out Mantra: Turn down the heat at night. You’ll trim your belly, and your heating bills.  

Tongue-scorching peppers burn belly fat 

REALITY: Don’t drive yourself wild—it’s okay to stay mild 

You’ve probably read that hot sauce can boost your metabolism, and in fact, that’s true. But what if you don’t like spices? Now, there’s new research to suggest more-palatable, mild peppers may have the same calorie-burning potential—minus the agony!  

Out Mantra: Pack your salads and stir-frys with sweet peppers—including bell peppers, pimentos, rellenos and sweet banana peppers. They’re just as effective as the hot stuff. 

Six small meals throughout the day will stoke the metabolic fire 

REALITY: Three squares can also keep you from growing round 

Body-builders have long sworn by eating every few hours to keep their muscles fueled, but don’t discount the weight loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group divided the calories among three small meals with snacks in between while the second group ate the same number of calories in three square meals. While both groups gained weight, researchers found that belly fat—the dangerous kind that increases heart-disease risk—only increased in the high-meal frequency group. 

Out Mantra: Focus on overall calorie control and get plenty of fiber, protein and micronutrients. What you eat is more important than when. 

The caffeine in energy drinks revs up your metabolism 

REALITY: The sugar in energy drinks revs up your belly fat 

Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply. If you want to burn calories, try the brand-new miracle beverage known as…tap water. According to a study in The Journal of Clinical Endocrinology and Metabolism, after drinking two tall glasses of water, participants’ metabolic rates increased by 30 percent. 

Out Mantra: Turn on the faucet. Those researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year—that’s over 2 kolograms! 

Eating carbs at night will make you fat 

REALITY: Nighttime carbs set you up for daytime weight loss 

The theory makes sense: Your body burns carbs for energy, but if you eat them before you go to sleep, your body just stores them as fat. But the pastanomics of weight loss aren’t 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 nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). Moreover, the daytime-carb group showed increased blood sugar levels. Another study in the journal Obesity saw similar results. Nighttime carb eaters lost 27 percent more body fat—and felt 13.7 percent fuller—than those on the standard diet. 

Out Mantra: Enjoy a pasta dinner—cold. Not only will the carbs set you up for tomorrow’s fat burn, but chilling pasta before you eat it changes the nature of the carbs to resistant starch—a type of carbohydrate that’s harder to store as fat.  

A pound of muscle burns 100 calories per day 

REALITY: A pound of brain burns 100 calories a day 

Over the years, would-be exercise gurus have greatly exaggerated the fat-torching powers of muscle. According to a report in the journal Obesity, skeletal muscle actually has a very low metabolic rate when at rest, at just 6 calories per pound. True, that’s three times as much as fat, so resistance training definitely helps your daily fat-burn. But you might be better off building your brain power: a pound of brain actually burns 109 calories a day.  

Out Mantra: Exercise, and don’t sweat the big muscles if you don’t want to. Any exercise will do. Researchers at the University of Maryland School of Public Health studied four groups of healthy older adults, ages 65 to 89, and found that those who exercised had larger brains! 

Author WellnessKichen Categories Drinks & Beverages, Nutrition & Diet Posted on 0 Comments

You’re Drinking Water Wrongly If,

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

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

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

You Discount the Water Content of Solid Foods 

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

You’re Drinking More Water Than You Need 

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

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

You Leave A Glass on Your Night Stand 

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

You Drink Water while Standing 

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

You’re Still Drinking Water Out of Plastic Bottles 

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

You’re Not Pairing Water with Lemon 

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

You Forget to Grab A Glass Upon Waking 

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

You Don’t Down One Between Alcoholic Drinks 

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

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

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

You Don’t Steep it With Green Tea 

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

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

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

You Only Drink It Ice-Cold 

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

You’re Fooled By ‘Healthy’ Bottled Waters 

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

You Add Artificial Flavorings 

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

You Don’t Drink it When You’re Tired 

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

You’re Not Drinking Enough 

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

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Benefits of eating Cumin seeds

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

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

Some key health benefits of Cumin Seeds:  

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Some Side Effects of Cumin Seeds: 

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

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

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

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Benefits of eating Amla

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

Top facts about Amla :

  • It is the excellent source of vitamin C. 
  • Amla juice is the best tonic to make you younger longer 
  • It is the integral component of Triphala, an ayurvedic formulation, which is used to cure many diseases. 
  • Amla balances the three Doshas – Vata, Pitta and Kapha. 
  • In India, it is considered as a sacred tree. 
  • It prevents cancer due to the presence of some important polyphenols. 
  •  It is packed with all nutrients, accessible to all because of its lower price Rs. 15/kilo. 

Some key health benefits of Amla:  

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Mental Wellness, Metabolism, Nutrition & Diet Posted on 0 Comments

Foods That Lowers Your Cancer Risk

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

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

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

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

Mushrooms 

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

Navy Beans 

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

Walnuts 

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

Cooked Tomatoes 

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

Sweet Potatoes 

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

Pomegranates 

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

Tea 

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

Broccoli 

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

Wild Salmon 

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

Vitamin-D-Fortified Organic Milk 

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

Olive Oil 

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

Eggs 

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

Spinach 

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

Turmeric 

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

Coffee 

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

Peaches 

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

Chickpeas 

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

Blueberries 

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

Carrots 

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

Strawberries 

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

Oranges 

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

Goji Berries 

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

Pecans 

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

Cauliflower 

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

Cherries 

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

Cabbage 

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

Bok Choy 

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

Flaxseed 

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

Asparagus 

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

Soy 

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

Citrus Zest 

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

Artichokes 

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

Wine 

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

Butternut Squash 

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

Watermelon 

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

Papaya Leaf 

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

Garlic 

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

Watercress 

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

Guava 

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

Persimmons 

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

Yogurt 

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

Red Onion 

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

Arizona prickly pear cactus 

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

Almonds 

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

Brazil Nuts 

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

Whole Grains 

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

Grapes 

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

Green Peas 

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

Lentils 

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

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