Top Six Tips For Weight Loss:

1. Increase Your Protein Intake

Protein is a very important nutrient to incorporate if you want to lose weight.

It provides your body with the building blocks it needs to increase muscle mass, and it can act as an appetite suppressant.

In fact, increasing your protein intake may make you feel fuller for longer, possibly helping control your appetite.

Also, there is a little known fact about eating protein:  the body BURNS calories by eating it.

But not just protein, ALL food has this effect!

Your body burns calories BREAKING down food, possibly leading to increased calories burned.

How can you incorporate more protein?

Easy!

There are plenty of high-quality food sources which provide plenty of protein, and other essential vitamins and minerals your body needs to function optimally.

Sources such as lean meats, fish, poultry, and nuts are great sources of protein.

2. Increase Essential Fat Intake

Essential fats are different than your everyday fats.

These are fats that are not produced by the body, but at ESSENTIAL for your body to function at optimal levels.

Fats like DHA, EPA and CLA are important fats your body needs.

Incorporate fatty fish like salmon, shellfish, and tuna, and nuts like walnuts, flaxseed, and almonds, will help increase your DHA and EPA levels in your blood.

Certain vegetables are loaded with CLA, which once in the body is broken down into DHA and EPA.

Not a big fish fan?  Try a high quality Krill oil supplement to satisfy your essential fatty acid needs.

3. Drink Plenty of Water

Water hydrates you and it can be beneficial for weight loss.

Water fills you up, making you less likely to be hungry later.

It also may help burn more fat by keeping your body hydrated.

Dehydration makes your body work harder at burning fat.

Be sure to drink six to eight glasses per day to help burn fat and keep you hydrated all day long.

4. Stay Away From High Glycemic Foods

Carbohydrates ARE NOT the enemy in weight loss.

A plan which includes carbohydrates may help you burn fat.

But be careful, high glycemic foods may raise blood sugar, creating an insulin spike.

High glycemic foods may lead to weight gain.

You see, once you ingest higher glycemic foods, your body releases insulin, possibly resulting in sugar being stored as fat.

Turn to lower glycemic foods like vegetables, fiber-rich whole wheat products, and oatmeal.

These lower glycemic foods take longer to process due to the high fiber content.

Result:  a much slower release of sugar into your bloodstream.

5. Get Rid Of The Scale

Losing fat is different than losing weight.

When you lose weight, you may be losing water and muscle mass, but less fat than you might think.

So, get rid of the scale.

Try to pay less attention to WEIGHT LOSS, and put your focus on your BODY FAT STORES.

Have a qualified professional test your body fat.  This will give you a starting point for fat loss.

Burning 500 extra calories per day may help you lose 1 pound of fat per week.

This may use fat stores as an energy source, resulting in a leaner, fitter you.

6. Exercise

Exercising is a great way to burn extra calories and keep you sane.

Varying your workout routine and intensity may burn more calories and give a much needed boost to your metabolism.

Incorporating strength training and cardiovascular work may help burn extra calories, and strengthen and tone your body.

Be careful though, exercising may INCREASE your appetite.

So try to eat a meal with a mix of carbohydrates and protein at least two to three hours before you workout to supply plenty of energy for your workout.

After you workout, be sure to replace lost nutrients IMMEDIATELY after, to boost healing and stimulate muscle recovery and growth.

YOU Can Lose Weight...

You and everyone else want to lose weight and keep it off.

Your Body CAN Be a Fat Burning Machine.

By implementing proper eating habits, proper hydration levels, increasing protein at every meal, and eating lower glycemic foods, you will keep your body primed for fat burning.

Five Of The Best Foods For Fat Loss

By Kevin DiDonato MS, CSCS, CES

Everyone wants to eat right and/or lose weight.  But not everyone knows what the best foods for fighting belly fat are. Protein, fat, and carbohydrates (yes I said carbohydrates) will feed your metabolism-boosting lean mass helping you destroy belly fat forever!  So what are the best foods for blasting away belly fat?

Here is a list of my top five foods for weight loss:

#5 Eggs

Words cannot describe the fat fighting power of eggs.   One egg has high-quality protein, and plenty of essential nutrients like choline all in 70 calories. 

Pair with organic greens,  a piece of whole wheat toast, and an apple or pear and you are well on your way to providing your body with fat fighting nutrients, including plenty of fiber to keep you feeling fuller for longer throughout the day.

#4 Apples or pears with skin

Apples and pears are another great way to add extra fiber to your diet.  One large apple gives you  5 grams while 1 large pear gives you 7 grams of fat-fighting fiber.  Fiber is perfect for curbing your appetite, which makes you eat less at meals or when snacking.  Not only do pears and apples provide plenty of fiber, but they are fat free and cholesterol free.    An apple gives 65 calories and a pear about 100 calories, making it a perfect healthy snack or a side dish at breakfast, lunch, or dinner.

Pair together with low-fat cheese, yogurt, or all natural peanut butter to provide essential amino acids and making it a wholesome and nutritious snack

#3 Greek Yogurt

So do Greeks know something we don’t? This amazing food is a staple in Greek and Mediterranean cultures and is frequently given to a bride and groom on their wedding night for vitality, energy, and strength. Why is Greek yogurt so good for you?  Your typical yogurt is double filtered but Greek yogurt is triple filtered, resulting in a very creamy texture.   Greek yogurt is higher in protein and lower in carbs than most commercial yogurts.  This is a perfect treat for Diabetics and people who are low-carb crazy!

Pair this together with nuts and a touch of honey for a sweet and savory treat packed with fat burning protein, low carbohydrates, and a healthy dose of fiber.

#2 Sprouted Whole Grain (SWG) Breads

Considered the “flourless” bread.  This bread is unique because it is made directly from the sprouted seed, which provides more vitamins, minerals, essential amino acids, and fiber. You get the whole-grain goodness without the flour!  This type of bread is made from a sprouted wheat berry, picked, ground up, and then added to the mixture, which makes it “flourless."  High in protein, vitamins and minerals, and packed with plenty of fat-fighting fiber, this is the perfect item to include in your menu plan!
Pair this with some grain-fed beef for a healthy steak sandwich, which packs plenty of nutrition and loads belly slashing fiber!

#1 Whey Protein

This widely used supplement is the byproduct of cheese manufacturing.   The liquid left over is purified and made into whey powder, concentrated whey protein, or whey protein isolate.  Whey powder is used in many products from bakery items to infant formula.  Whey is power packed with essential amino acids, which are the building blocks for muscles.   Research has shown only 56 grams of whey protein a day can help you lose weight without restricting your energy intake.  This same research showed consuming whey protein resulted in a drop of 4 pounds, 1 inch off the waist, and a drop in body fat of 5 pounds!  

Pair this together with ice, a tablespoon of peanut butter, and some fruit for a healthy and nutritious snack with plenty of appetite-suppressing protein and plenty of fat fighting potential.

Incorporating these five foods into a well-balanced diet plan will help provide essential nutrients needed to help you lose weight and keep it off.   Fiber-rich foods have been shown to help curb your appetite which can suppress the desire to eating more.  This will fight stubborn belly fat and help you stay healthy and fit for a long time to come!

Can Caffeine Help You Burn Fat?

By Kevin DiDonato MS, CSCS, CES


“Caffeine is most powerful when consumed in an anhydrous state (capsule/tablet, powder ) as compared to coffee.”

I am starting with this quote because it of utmost importance.  Caffeine can improve performance, increase cognitive function, and increase fatty acid oxidation in the body.  In fact, caffeine can also increase metabolism and fatty acid oxidation in obese, lean and older adult subjects.

Why is this important?  Caffeine has gotten a bad reputation for a long time!

Caffeine comes in two forms: one is anhydrous form, and the other is from coffee beans or tea leaves.  The latter we are most familiar with.

So most caffeine we think of is full of water.  Anhydrous caffeine is not.  With 0.5 percent or less, this type of caffeine is found as a bitter, white powder.    This powder form of caffeine is appealing to many different manufacturers, which use it in their products.   Many supplement and soft drink companies use this type of caffeine in their products to increase the caffeine content.   You can find this type of caffeine in soda and many energy drinks on the market today.

The process of extracting caffeine from coffee beans is done in two different ways: soaking them in hot water or subjecting them to carbon dioxide.  Soaking is the preferred choice, because it is less expensive!

You can also get caffeine by drinking coffee and tea but it is not as effective at increasing performance and weight loss as anhydrous caffeine is.

How does it help in weight loss?  Let me explain.

Caffeine has direct influence on the central nervous system, or the system which controls our fight or flight response.  This system increases the productions of epinephrine, which stimulates the process of lipolysis.  This happens when it binds to receptor cells called β-andregenic cells.

Caffeine can also help increase energy expenditure, therefore burning fat and carbohydrates.  In fact, here is the research to prove it!

Research by Bracco et al shows just how effective ingesting caffeine is for weight loss.  Their research shows a dramatic response in both lean individuals, and obese individuals.  They showed by ingesting caffeine, there was a prolonged thermogeneic response during the night.  They showed caffeine ingestion resulted in more oxidized fatty acids and carbohydrates.   They concluded there was a significant increase in lipid oxidation, as much as 29% in lean subjects and 10% in obese subjects.   This might have been due to the release of epinephrine, resulting in increased fat oxidation.  There’s more!

Research done by Koot et al, demonstrated similar finding as Bracco.   They did note one difference: metabolic rate increased almost immediately following consumption of caffeine.   They determined metabolic rate stayed elevated for 3 hours after ingestion, therefore increasing metabolic rates by 7%.  This means more calories burned, and more fat liberated and burned off!

Now let’s take a look at a study over a 12 hour period!

Researchers Dulloo et al, subjected individuals to 2 hour caffeine ingestion for 12 hours!  Their results will astound you!   Immediate caffeine ingestion resulted in an increase of metabolic rate by 3-4% over the course of 3 hours.   Over the course of 12 hours, they noticed increase energy expenditure of 8-11% in both groups.  So what does it mean?  Lean subjects burned 150 more calories, while obese subjects increase energy expenditure by 79 calories.  Just by adding caffeine to the mix!

Great!  Most of these studies focused on lean and obese subjects, but I also mentioned older adults.  Arciero et al showed caffeine increased energy expenditure in older adults.  Not as significantly as the younger population, but it did increase.  They showed a 15.4% increase in energy expenditure in young adults, compared to 7.8% increase in older subjects.  In a following study older adults and younger adults have a similar thermogenic response to caffeine ingestion.  The only difference:  smaller increase in fatty acids availability after consuming caffeine in older adults.

So what about increasing performance?  I am glad you asked!

Every athlete struggles to find the competitive edge.  Athletes today are stronger, faster and more efficient!  Caffeine can be the edge athletes are looking for.

Paluska et al, proved caffeine provides an ergogenic effect on performance.  They showed caffeine improves performance and endurance during prolonged exhaustive exercise events.   They also showed caffeine has some benefits on short-term, high-intensity exercise.  A review paper by Graham, he concurred the statements.  He showed caffeine, in moderate amounts acts an ergogenic aid in activities lasting more than 1 minute.  He also mentioned caffeine can increase speed and endurance.

BENEFIT OF EGGS.

© r.classen - Fotolia.com

As the latest superfood hits the headlines (when was the last time you ate broccoli sprouts?), it's easy to forget the humble egg.
Packed with nutrients, relatively low in calories and easy to obtain, here are some reasons why eggs should be part of a healthy, balanced diet.

Protein

Eggs are a rich source of high quality protein. A medium sized egg has more than 6g of protein, and contains all eight of the essential amino acids which can only be obtained from your diet.
Virtually free of carbohydrates, the high protein content of eggs may also help with satiety, i.e. they help you feel full for longer than other foods. At around 80 calories per medium sized egg, they are also low in calories.

Fats

Eggs are often thought of being high in fat. But a medium sized egg contains around 6g of fat, and only 1.7g of this is saturated fat, the type associated with high cholesterol levels, heart disease and stroke. Most of the fats in eggs are the healthier monosaturated or polysaturated kinds.

Cholesterol

When it comes to cholesterol, eggs get something of a bad press. High blood cholesterol levels are a major risk factor for heart disease and stroke, and egg yolks are rich in cholesterol. However, it's now known that saturated fats play a major role in blood cholesterol levels, whereas cholesterol-containing foods such as eggs and prawns have little overall effect.
If you want to lower your cholesterol levels, especially bad LDL-cholesterol, cut back on foods containing saturated fats such as fatty meats, sausages, pastries, cakes, butter and lard.

Vitamin D

Many of us are deficient in this vital vitamin. Vitamin D helps the body absorb calcium, important for healthy bones and teeth.
Our bodies produce vitamin D when exposed to sunlight, but eggs are one of the few foods which are also rich in this vitamin.
Adults deficient in vitamin D are at greater risk of osteoporosis. Other studies have linked vitamin D deficiency to serious health problems including cancer, heart disease and multiple sclerosis.

B vitamins

Eggs are a great source of vitamin B12, needed for making red blood cells, maintaining the nervous system and for general growth. Too little vitamin B12 can lead to anaemia.
Eggs are also a good source of vitamin B2 (riboflavin), which helps the body absorb iron and is important for healthy skin, nails and hair.

Choline

Eggs are a brain food, as they are one of the richest sources of choline, needed for healthy brain development and function. The yolk from a medium sized egg contains around 300mg of choline.
Most of the choline we need comes from our diet. It is used by the body to form the neurotransmitter acetylcholine, involved in memory function.
Low levels of choline can lead to a deficiency in folic acid, also important for a healthy brain. Choline plays an important role in the brain development of the unborn child and also helps prevent birth defects.

Carotenoids

Egg yolks contain lutein and zeaxanthin, carotenoids which may help lower the risk of macular degeneration, the most common cause of sight loss in the UK. Research also suggests that the lutein from eggs is more readily taken up by the body than from other types of food.

What They Never Told You About Coffee

By Kevin DiDonato MS, CSCS, CES

Folgers makes it.  Starbucks and Dunkin Donuts do too.  What am I talking about?  Coffee of course!  There is nothing better than waking up to a freshly brewed cup of coffee.  Coffee wakes you up due to the healthy amount of caffeine found in coffee.  However, today there are new ways coffee is being used, and it could just help you fight off the aging process.

Coffee has always been a way to rev our engines in the morning or late afternoon.  Did you know there are 150 million coffee drinkers in the US, and they drink an average of 3.1 cups of coffee per day?  Also, did you know coffee shops exceed 12 billion in yearly sales?  Pretty impressive numbers, for a product which comes from a simple seed!

Those numbers are impressive, but what is even more impressive is the effect coffee has on the body.   Coffee has been shown to prevent strokes, heart disease, type 2 Diabetes, and helps to prevent the onset of Parkinson’s disease.  The reason: coffee is full of phenolic nutrients which are antioxidants that help fight off oxidative stress and damage to cells in the body.

So what are phenolic nutrients?

Phenolic nutrients are antioxidants found in certain foods which can help reverse damage created by free radicals in the body.   Oxidative stress and damage is a common reaction in the body due to metabolic processes.  This can lead to inflammation, degenerative(s) disease, and can lead to heart disease.   Oh yeah and one more: aging.

We want to clean up and rid our bodies of free radicals from oxidative stress.   But how?

Coffee to the rescue.

Coffee has high levels of phenolic acid.   One cup of coffee has 350 milligrams of phenolic nutrients, and 12% of the coffee bean itself is full of chlorogenic acids!   Out of all foods tested, adults get more antioxidants from coffee than from other phenolic-rich foods.  But what if you do not like coffee?

No problem!  We have the answer for you!

Coffee comes from a berry, and this berry is undergoing research to determine its effectiveness in the body.   One study has found that 1g of coffeeberry has the same ratio of phenolic nutrients as one cup of coffee.  Do not like the caffeine rush from coffee? Coffeeberry only has 1.5% of the daily caffeine intake recommended.  Much lower than a cup of coffee!

Not only do you get the same benefit from a single coffeeberry as a full cup of coffee, you get less caffeine, which will put you at ease.  Not only can caffeine clear your mind and wake you up in the morning, it can also lead to increased blood pressure and heart rate.

Caffeine is a stimulant in the body.  Drinking coffee stimulates our fight or flight system to release a hormone called adrenaline.   Extra levels of adrenaline lead to the brain closing blood vessels.  This raises the amount of dopamine in the body, which helps us stay alert and ready to go.  Having too much caffeine can be a drain, since it causes us to stay awake.

One more thing: coffee can help prevent Diabetes!

I know, crazy to think that drinking coffee decreases your risk for developing Diabetes, especially type 2 Diabetes.  The reason: minerals found in coffee help to regulate insulin.

Coffee has two minerals shown to help regulate insulin levels and help shuttle blood sugar into the cells.  In type 2 Diabetes, the body becomes resistant to insulin, limiting the amount of sugar from the bloodstream we can use as energy.  Magnesium and chromium found in coffee can help insulin do its job: shuttle sugar into the working cells!

Caffeine found in coffee can be a useful tool in the fight against Diabetes.  Research done by Wedick et al. has found caffeine to be effective in fighting the development of Diabetes.  Through research, they determined caffeine to have an effect on a hormone found in fat cells.  Adiponectin decreases, helping the body to regulate insulin more effectively.

Guess what?  You do not have to drink just regular coffee!  You can get the same benefits from drinking de-caffeinated coffee.

WOW, who could imagine coffee can have such tremendous effects on the body!  How can coffee help slow the aging process?

When the body is exposed to high levels of oxidative stress, this speeds up the aging process.   Oxidative stress can lead to damage of our DNA, protein, and lipids in the body.   Once again, here comes coffee to the rescue!

Coffee and coffeeberries have higher levels of phenolic nutrients, which can help reduce the effects oxidative stress has on the body.  By reducing the high concentration of free radicals, you are saving the cells of the body from aging.  This slows the aging process considerably.

Coffee is amazing! Coffee contains high levels of phenolic nutrients, which are another class of antioxidants that the body uses to slow the aging process.  These antioxidants also help reduce the chance of heart attacks, stroke, and your chance of developing type 2 Diabetes.  The Coffeeberry is a little powerhouse of nutrition, carrying the same level of phenolic acid in a small amount, compared to levels you would find in one cup of coffee!  Amazing little fruit!

Next time you reach for your next cup of coffee, know you are making a wise decision for the health of your body.  If you are not a coffee fan, find a product containing Coffeeberry to raise your antioxidant levels, helping to prevent diseases and the aging process.

COFFEE - 3 Tricks to Make it Super-Healthy
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best seller:  The Truth About Six Pack Abs

Mmm, coffee... almost everybody drinks it... some people have 3-4 cups per day or more. 

But most people don't think of it as a "health drink".  And it's certainly NOT healthy the way most people make it with loads of added sugar or artificial sweeteners and artificial creamers.

But I'll give you my tips here on how I make a healthier cup of coffee and what to watch out for...

First, you may have seen debate in the past about how coffee has some compounds in it that could have negative health effects such as some tars or other possibly inflammatory compounds in brewed coffee.  But, the good news is that coffee has such high concentrations of beneficial antioxidants, phenolic nutrients, and other good compounds, that it counteracts the bad compounds.  Also, this article here shows various studies that prove coffee reduces risk of many common diseases.

So what's the best way to make a healthy cup of coffee?  Well, here's my 3 most important tricks to maximize the benefits of coffee and minimize the negatives:

1.  First of all, you need to AVOID adding any refined sugar or harmful artificial sweeteners.  What I do instead is use either a very small touch of organic maple syrup or a half packet of natural stevia to just lightly sweeten my coffee.  If you like your coffee black with no sweetener at all, that's the healthiest way.

If you're getting your coffee at a coffee shop, make sure to avoid all of those fancy specialty coffees (lattes, frappuccinos, etc) as they are almost ALWAYS loaded with extra sugars or artificial sweeteners.  Some of those fancy coffee drinks at Starbucks or other coffee shops can have 300-400 calories in just one coffee!  Definitely not good for your body.

2.  You also need to AVOID any of those crappy artificial creamers (liquid or powder), which are usually made with corn syrup solids and hydrogenated oils (harmful trans fats).  Instead, use a little bit of REAL cream (organic grass-fed if you can find it). 

Or, better yet, what I've been using for a while now is coconut milk/cream as a much healthier creamer alternative.  I get this by buying cans of organic coconut milk, and then after opening the can (shake the can well before opening), I store the coconut milk in the fridge in a container.  Note that the cans of coconut milk are much creamier and better as a coffee creamer than those cartons of "coconut milk drink" which are just watered down coconut milk.

The thick creamy coconut milk is the healthiest option for coffee creamer because it's loaded with super healthy saturated fats called medium chain triglycerides (MCTs), which boost your immune system and your metabolism!  Plus, coconut milk in coffee is just plain delicious!  It's the best healthy creamer option by far.

3.  If you want to load your coffee up with more healthy antioxidants and good taste, consider trying some added cinnamon to your coffee (cinnamon can help control blood sugar and has many other health benefits).  It's also really tasty in coffee!
I also sometimes like to add a teaspoon of organic cocoa powder (non-sweetened) to my coffee to make my own sort of mocha coffee (but without the loads of sugar in a typical mocha you'd get at the coffee shop).  The added cocoa powder also gives you great taste and a good dose of extra healthy antioxidants (and cocoa is also known for helping to lower blood pressure!)
I personally only drink coffee about 3-4 times per week, because I'm sensitive to caffeine and don't want to get addicted to caffeine like some people are.  I see people that drink 3-4 cups per day that get a massive headache if they don't have their daily coffee due to caffeine withdrawal.  I choose to avoid this addiction by only drinking it about 3-4 times a week, and I drink various teas most other days, which are much lower in caffeine.

5 Foods You Must Avoid

By Kevin DiDonato MS, CSCS, CES


Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health.  However, not everyone can benefit or wants to shop healthy.  Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.


Food #1 Low-fat Foods

Food labeling can be very deceptive when it comes to food geared for weight loss.  Low-fat foods are one of the products to be careful about.  Just because the food says "low fat," does not mean the food is low calorie.  Be sure to check the label and see how many calories are typically in the product.  Most people associate low-fat foods with lower calories, so they tend to eat more.  Do not be fooled by this deceptive labeling technique.

Food #2 Sugar-Free Foods

Sugar-free foods are geared to people with diabetes or at risk for developing diabetes.  Sugar-free foods have low calories and no sugar. 
However, look at the label under sugars, and you will see something interesting.  Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness.  Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories.  Sugar alcohols carry between 1.5 and 4 calories per gram.  Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.

Food #3  Commercial Smoothies

Normally, smoothies are associated with healthy eating.  They have skim milk, fruit, and yogurt, so they are considered a great, healthy food.  Some commercial smoothies, however, have many hidden calories from extra sugar.  Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content.  Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added.   This eliminates the fiber that is found in the skin of most fruits.  My advice:  Make your smoothies at home, and leave the commercial smoothies on the shelf.
   
Food #4 Commercial Yogurts

Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health.  Look at the label again, and you might see something surprising.   When looking at the label, some of the first few ingredients in yogurt are different forms of sugar.  All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat.  So again, read the label and see exactly what is in the product before you choose the yogurt of choice.

Food #5 Sugary energy drinks including items with added vitamins and minerals

Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts.  Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later.  Also, some drinks that have added vitamins and minerals, can have loads of sugar as well.  So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.

Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.


Food #1 Swiss Chard

Aging can create many different problems for people.  Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process.  Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable.  Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight.   These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.

Food #2 Pepper, Especially Capsaicin
So most of you are probably asking why pepper is on the list.  Pepper is a zero-calories food that can add a lot of flavor to your foods.  Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties.  It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.

Food #3 Wheatgrass

There are plenty of juices out there that contain Wheatgrass which is chock full of vitamins and minerals that will keep you healthy.   Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections.   Not only does this food contain essential vitamins and minerals, but it also is a complete protein.  This food is full of the essential amino acids that our bodies require for building muscle.   The high concentration of vitamins helps protect the body from stress that our bodies are under daily.


Food #4 Tahini

Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium.  B vitamins are essential in development of healthy cells in the body, especially red blood cells.   B vitamins can also help in raising metabolism, and help our immune system become stronger.  Tahini also holds a surprising amount of calcium, zinc, and copper.  The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.


Food #5 Avocado

This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.

How Does Sleep Deprivation Affect Your Quick Weight Loss?

Whether you are a college student, night shift worker or you are a parent with small children you may struggle to get regular sleep yet you want quick weight loss.  The sleep recommendation provided by the National Sleep Foundation recommends 8 hours per night.  According to the CDC and a National Health Interview Survey shows that 30% of Americans who are 30-64 years of age sleep less than 6 hours per night.

There is a prevalence of chronic sleep loss in America and it is troubling because for those looking to lose weight or who are following a healthy weight loss diet plan their attempts may be wasted.  Research is showing that long term sleep loss is related to an increase in obesity and diabetes.

This research is even showing that partial sleep deprivation can manipulate key hormones that impact weight loss and weight gain.  Lack of sleep can also affect insulin sensitivity, your appetite control and the amount of energy you expend when at rest.  When these key hormones are affected it can predispose you to weight gain and obesity by causing insulin resistance. 

Insulin resistance is a common symptom that leads to Type 2 diabetes and increased weight gain.  When insulin resistance happens your body must produce extra insulin to get rid of the glucose out of your bloodstream.  The reason your body has to produce extra insulin is because it doesn’t efficiently signal, which means the blood glucose is not cleared.  If this resistance is to continue your pancreas becomes damaged and cannot continue to produce enough insulin.  The end result is you will need to start taking insulin medications and your weight loss will stop.

Sleep loss may also increase your appetite and entice cravings for high carbohydrates food along with creating insulin resistance.¹   Lack of sleep not only affects your insulin sensitivity but also affect cortisol levels and numerous other hormones that directly affect feeding.  The result is you will battle an increase in appetite when your blood sugars are not in control.²   

Cortisol is a stress hormone that directly influences blood sugar levels and is associated with an increase in obesity and specifically belly fat.  Your healthy weight loss comes to a stop when cortisol levels are elevated.  Some research has shown that 1 sleepless night may increase your cortisol levels.  A study of 33 men were examined for 36 hours and some slept 8 hours, 4 hours of sleep and also total sleep deprivation.  Those who slept 4 hours had a cortisol elevation of 37% above baseline and those who had total sleep deprivation had an elevation of 45% in cortisol levels.³

Cortisol levels that are too high is detrimental because it breaks down muscle protein, which then contributes to elevated blood glucose levels.   This can lower your metabolism because of the muscle loss.

Getting away from the science a little a common potential side effect of not sleeping enough is it creates the opportunity to eat more times throughout the day.  If you spend more time awake you are more likely to eat an extra meal or two.  Now add to what I talked about above and the fact that your appetite may be elevated because of the hormones being out of whack and you could easily eat too many calories.  You also may be tired and not feel like choosing healthier foods, but instead choose the processed convenience type foods that are or poor nutritional quality and higher in calories.  Studies have shown that people actually eat more on average when they get less sleep.⁴ 

Spaghetti al Forno

Ingredients

• 1 1/2 tablespoons olive oil , plus more for drizzling
• 1 small onion , finely chopped
• 2 carrots , peeled and finely chopped
• 1 stalk celery , finely chopped
• 4 cloves garlic , minced
• 1 can (28 ounces) diced tomatoes
• Salt and freshly ground pepper , to taste

• 1/2 pound whole wheat spaghetti or linguine
• 2 tablespoons chopped flat-leaf parsley
• 1 large pinch red pepper flakes
• 3/4 cup grated Parmesan cheese
• 2 tablespoons whole wheat breadcrumbs

Directions

To make sauce: In a large saucepan, heat oil over medium heat. Add onion, carrots, celery and garlic. Cook, stirring frequently, until vegetables begin caramelizing, about 12 minutes. Turn heat to low; cook until very soft, 10–15 minutes. Raise heat to medium; add tomatoes. Bring to a simmer and partially cover. Cook 30–40 minutes, stirring occasionally. Season with salt and pepper.

Preheat oven to 450°. Bring a large pot of water to a boil. Cook spaghetti according to package directions, subtracting several minutes off cooking time so it comes out very al dente.

Drain well; add to sauce. Add parsley and red pepper flakes; toss to combine. Transfer to a 2-quart baking dish. Spread level. Sprinkle with cheese and bread crumbs. Drizzle with olive oil. Bake until top is browning and sauce is bubbling, about 15 minutes. Serve immediately.

25 SUPERFOODS THAT GOOD FOR YOUR DIETS

Seaweed (Hijiki, Wakame, Kelp, Nori)

Think of eating seaweed as going directly to the source—this is where fish procure their Omega-3's, meaning you can skip the fish and go straight to the seaweed. Seaweeds are also a two-for-one deal, nutrition-wise: They contain nutrients commonly found in green, leafy vegetables, along with most minerals found in the ocean. They're also full of magnesium, which may prevent migraines and asthma attacks. Grate nori on popcorn and eggs, add wakame to soups, and marinate hijiki with sesame oil for a quick salad.

Figs

Used for millennia is ancient Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each!). They're also a good source of calcium and potassium.

Flaxseed

Omega-3 fatty acids are a hot nutrition buzzword, and for good reason—they speed up cell metabolism and reduce inflammation in the body, reducing triglyceride levels and lowering blood pressure. One of the easiest ways to get them is from ground flaxseed. For a fast hit, sprinkle some on oatmeal or baked dishes

Dark Chocolate

It's just like chocolate to crash the party, but it's no mistake that the dark variety confers health benefits. Dr. Aviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. A 1 oz. dose of chocolate a day is now officially the doctor's order

Green Tea

While all tea (black, white, and green) has protective antioxidants, green tea contains the most bang for your sip. It's full of a metabolism-boosting compound called EGCG, which prevents damage to the heart muscles. Green tea may also improve bone density, but avoid adding milk to your cuppa—it may reduce the body's absorption of the catechins.

Walnuts

Of all nuts, walnuts contain the most alpha-linolenic omega-3 fatty acids, which lower LDL (bad) cholesterol and may reduce inflammation in arteries. Walnuts are also a great source of antioxidants, vitamin E, selenium, and magnesium.

Sesame Seeds

Tiny, tasty sesame seeds contain unique lignans (or plant compounds), including sesamin and sesamolin, which can help lower cholesterol. The seeds are a good source of calcium, phosphorous, and zinc—as well as copper, which research suggests may help maintain strong bones

Canned Salmon

King, sockeye, and coho salmon have more DHA plus EPA omega-3 fatty acids than almost any other seafood, as well as some of the lowest mercury levels. Nutritionally, wild-caught Alaskan canned salmon is as good as fresh, and it costs a fraction as much. The Monterey Bay Aquarium also champions this fish's sustainability

Sardines

Wild-caught sardines are low in mercury (unlike some types of tuna) and high in vitamin D; a three-ounce serving has as much calcium as a cup of milk. Even better, they're one of the Monterey Bay Aquarium's top picks for sustainability

Yogurt

Like the milk it's made from, yogurt is a very good source of calcium, phosphorus, and protein. Unlike milk, real yogurt also contains probiotics, the good bacteria your digestive system needs to process and benefit from all the other things you eat. One, Lactobacillus casei, boosts immune response

Miso

Deeply flavorful miso, a fermented soybean paste, is a great source of low-calorie protein (two grams in a 25-calorie serving). It also contains B12 and is a good source of zinc, which helps the immune system function properly

Ginger, Cayenne, Black Pepper

That heat on your tongue when you eat spices such as ginger, cayenne, and black pepper is evidence of gingerols, capsaicin, and piperine, compounds that boost metabolism. They also have an aphrodisiac effect—but avoid consuming them if you're bothered by hot flashes

Cinnamon

Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated

Oregano

Superstar levels of antioxidants mean that a half teaspoon of dried oregano has the benefits of a spinach salad. Oregano has the ability to act as an expectorant, clearing congestion, and can also improve digestion

Turmeric

Turmeric, used in holistic medicine as a digestive aid and wound healer, can also serve as an anti-inflammatory, so reach for the curry (turmeric is a primary ingredient) when nursing a toothache or a sprain.

Spelt

Like whole wheat, ancient spelt is sweeter, nuttier, and higher in protein than its processed relatives. Both are also good sources of manganese and copper

Whole Grains

Don't eat whole grains (such as buckwheat and quinoa) just because they are high in magnesium, B vitamins, fiber, and manganese. Do it because they taste great—nutty, buttery, earthy. And that, in turn, may actually help you to not overeat—one study found that people feel fuller after eating buckwheat than after eating other grains

Alliums

Alliums, the botanical family that includes leeks, onions, and garlic, share many remarkable traits. They can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties—so they can ward off germs as well as vampires

Dark, Leafy Greens

Dark, leafy greens such as spinach, kale, and swiss chard are an excellent source of iron (especially important for women), vitamin A, and lutein for eye health. Best of all, you know those omega-3s everyone's talking about? They reside in dark greens (including seaweed, which is why they're concentrated in fish)

Blueberries

Fresh or frozen, blueberries have sky-high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well. And new research suggests blueberries might protect the heart muscle from damage.

Cruciferous Vegetables

Cruciferous vegetables—cabbages, cauliflower, broccoli rabe—contain a powerful range of disease fighters. One particular hero, sulforaphane, may increase enzymes that lower the incidence of colon and lung cancers

Sweet Potatoes

Whether orange or white, sweet potatoes contain phytonutrients that promote heart and eye health and boost immunity. They're flush with beta-carotene (thought to lower breast cancer risk) and vitamin A (which may reduce the effects of smoking)

Horseradish

Glucosinolate-rich horseradish fights cancer and kills bacteria. It's also a good source of calcium, potassium, and vitamin C, which, among other things, helps maintain collagen

Beets

The pigment betacyanin, which gives beets their distinctive hue, is just one of several disease-fighting phytonutrients found in this root vegetable. Beets are also a good source of folate, which guards against birth defects, colon cancer, and osteoporosis, and are high in fiber and beta-carotene

Avocados

Creamy, succulent avocados not only contain the best kind of fat (monounsaturated oleic acid) but also help your body block the absorption of bad fats (cholesterol). They're high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pesticides