Continue reading »]]> After years of being told to limit fat in your diet, now there’s news that fat — as long as it’s the healthy kind — is part of good nutrition.

By Diana Rodriguez

Medically reviewed by Cynthia Haines, MD

Finally, there’s the news we’ve all been waiting for when it comes to the right diet: Eat more fat. But how can that possibly be true — or healthy? The recent recommendations to focus more on fat in the diet for better nutrition don’t apply to all fats. Only the “good” fats are recommended to boost health.

Fat in the Diet: What Is Healthy Fat?

Fats are now divided up as either good or bad. “We speak about fats differently now than we used to,” says Sandra Meyerowitz, MPH, RD, LD, a nutritionist and owner of Nutrition Works in Louisville, Ky. “They all used to be clumped together, and now we separate them out. We steer clear of the saturated and the trans fats, which are unhealthy, and lean toward the other ones.”

The recommendations about ensuring adequate daily fat intake only pertain to the healthy fats. Experts, in other words, are not advocating eating more fried foods or desserts. “The unsaturated fats are the kind that are better for us,” says Meyerowitz. Unsaturated fats, both the mono- and poly-unsaturated kinds, include fats like the anti-inflammatory omega-3 fatty acids.

Fat in the Diet: The Link Between Fats and Weight

Despite what’s been previously preached, fat is a necessary part of a healthy diet. Without it, Americans tend to put on more weight. During the 1960s, before the low-fat diet craze, people got about 45 percent of their daily calories from fat. Back then, only about 13 percent of Americans were obese.

Today, with about 34 percent of the U.S. population defined as obese, only about 33 percent of our daily calories come from fat. Why the discrepancy? One possible reason is that people are exchanging fats for even more unhealthy alternatives, like calorie-rich, sugar-laden carbohydrates.

There’s actually no proof that restricting fats in the diet improves weight loss or reduces heart disease risk. A major study by the Women’s Health Initiative found no health benefit in women who followed a low-fat diet over those who didn’t restrict their fats. And a Nurses’ Health Study found no improvement in heart health or weight loss, probably because they were cutting out the protective good fats as well as bad fats.

The current recommendation is between three and nine servings of fats each day; most of these should come from good fats, with very little saturated fat and ideally no trans fat.

Fat in the Diet: Why Good Fats Are Good for the Body

Good fats are important for the body in a variety of ways, improved heart health among them, says Meyerowitz. And they’re such an important part of a healthy diet because your body doesn’t make essential fatty acids, some of the most important fats. To get what your body needs for good heart and brain health, you have to eat them. Change the way that you cook, says Meyerowitz, and use healthy vegetable oils. Snack on nuts, add avocados to salads and sandwiches, and dress up dishes with olives.

Fat in the Diet: Finding Good Fats

Foods with the good fats that can help boost your health include:

• Fish and other seafood, especially salmon and other fatty fish
• Walnuts, pecans, and almonds
• Flaxseed oil
• Vegetable oils like canola, olive, soybean, corn, sunflower, and safflower
• Sesame, pumpkin, and other seeds

Fat in the Diet: The Bottom Line on Fats

While some fats should be limited (saturated) or avoided altogether (trans fats), don’t think of fat as a dirty word, and don’t deprive yourself of foods that are both healthy and delicious. Feed your body the good fats that it craves — your heart and brain need fat to function.

Click here to learn more about MCT Oil, a healthy fat!

Continue reading »]]> You’ve probably heard of the term “water weight” many times before, but what exactly is this and how does this affect your real weight? Here are a few quick facts about water weight that you should know about.

1. Water weight is the weight you store in your body temporarily the moment you drink water, eat salty foods, fruits, sugar and other types of food. It does not necessarily add up to your current body weight as you lose the water weight when you pee, sweat, or when you do your daily business in the bathroom.

2. When you cut down your calorie intake whenever you go on a low-carb diet, you lose weight quickly but do not be misguided as you are losing the water weight, and not the actual weight. Likewise by going to the sauna – you just lose the water weight, which you gain it all back the moment you drink fluids.

3. As easy as it may be to lose the water weight, some water gets absorbed by your body tissue and cling to it, which affects your overall body weight.

4. Too much intake of processed foods that are high in sodium makes it difficult for your body to flush down the sodium, which makes your body become thirsty enough to want to hold on to the water. This does not necessarily become permanent weight as it is still considered water weight but it can make you look bloated. To lose the water retained by sodium in your body, simply reduce your consumption of foods high in sodium. Salt is okay if not needed by your body, but there must be balanced.

5. By hydrating yourself and drinking enough water everyday, you inform your body that it will have enough water supply continuously and forces it to lose the water stored in your hands, feet, and other areas in your body that make you look bloated.

6. Sugar is another reason why you may be putting on water weight. If there is high amount of sugar in your body, which is stored by your body’s potassium, the balance between potassium and sodium topples. This makes it difficult for your body to take out the sodium; hence, water retention occurs. To counteract that, eat potassium-rich foods such as bananas and cut down your sugary food.

7. Just because you have succeeded in losing water weight does not mean that you lose your fat weight as well. You will still have to watch your diet and exercise to burn the fat weight.

8. Sedentary lifestyle leads to water retention as well because your lymphatic system cannot deplete the water weight since it does not detect any movement from you.

9. To lose the water weight, just drink about 4-7 glasses of water to keep the flow of water going in and out of your body regularly. This signals your body to stop saving water as it will have ample supply in the future.

10. You don’t need to concern much about how to lose the water weight if you are consciously choosing healthier, organic food like vegetables, tea, fruits, soup over canned and TV dinners and actively moving around.

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Continue reading »]]> By Elise M.

Chocolate is truly a food of the gods, and it was originally harvested by the Mayans and the Aztecs throughout Mexico, Central, and South America as it was first discovered. Unlike the chocolate products that we know and love today, chocolate was originally consumed in liquid form during its earliest introduction to the human diet. The solid form of chocolate didn’t quite come about until the 18th century.

A particular study reported by the BBC discovered that just by tasting a small piece of chocolate, a person’s brain activity and heart rate would increase, and was actually compared to be even more intense than the reaction of the human body to passionate kissing. Not to mention, the effects also lasted a lot longer.

A number of studies have shown that dark chocolate specifically can actually positively affect the human circulatory system, and even effect health areas of anticancer, brain stimulation, cough prevention, and also anti-diarrheal issues.

Chocolate is one of the most enjoyable foods to eat, but did you know about its health benefits? A recent study performed in Sweden revealed that women who eat at least 1-2 portions of chocolate had 32% less risk of developing any type of heart failure, and 26% less risk found in those who consumed it at least a few times a month.

Although this is great news for chocolate lovers, we still need to limit ourselves. Women who chose to increase their consumption of chocolate beyond 20 to 30 grams per month showed signs of actually increasing their risk of developing heart failure by up to 23%.

Women who keep their portion consumption under control will be able to reap the health benefits of decreased risk of heart disease when they keep their consumption to just 20 to 30 grams per portion. In opposition, those women who increase their daily portion above the 20 to 30 gram limit will undoubtedly see harmful effects of excessive chocolate and fat content–such as an increased risk of heart disease and other heart conditions.

While these findings held strong and were backed up by loads of scientific research and evidence, an older study similar to this one which researched the correlation between the development of heart disease and portion control and consumption of chocolate food products found that women who consumed chocolate in excessive amounts–particularly around 7.5 grams on a daily basis–actually held a 39% lower risk advantage compared to women who actually did not consume any chocolate food products at all on a regular basis.

Several other studies that have been performed in the past have mainly been focused entirely on the effects of chocolate consumption on blood pressure, which has been proven time and time again to lower blood pressure overall. These studies that take a look at the relationship between heart failure and chocolate consumption are some of the first ones that have examined a different area of health. Heart failure relates to the type of health condition where the heart ins actually impaired from effectively pumping enough blood from the heart throughout the rest of the body.

Cocoa is the one crucial ingredient you need if you want to reap all the health benefits from chocolate. Plant compounds found in cocoa have been proven to help our bodies process and break down other compounds called nitric acid, which is necessary to ensure a health blood flow in our bodies and good levels of blood pressure in the long run. A study done in Italy was one of the first to prove this, and the health benefits associated with cocoa ingredients are obviously associated with the flavanol-rich compounds that come with cocoa. These naturally occurring are absolutely necessary for our bodies to effectively handle nitric acid compounds, which leads to a healthier body overall.

In summary, the following great health benefits have been found to be present in research when a person consumes chocolate:

• Studies have shown that dark chocolate helps to reduce blood pressure

• Studies have shown that dark chocolate also helps reduce bad cholesterol (LDL)

• Studies have shown that it arouses women more than a passionate kiss would arose them

• Studies have shown that seretonin found in chocolate acts as a natural mood booster and anti-depressant

• Studies have shown that chocolate helps stimulate the production of pleasure-enducing endorphins.

As a result, most of the chocolate consumption studies performed around the world have yielded more positive results than negative ones. It’s safe to say that chocolate is indeed a great addition to our diets, as long as it is taken in moderation.

Continue reading »]]> By Jonathan Yeo

People strive to maintain their diet for weight control. It is not just for fad because a lot of people are into it but for health reasons as well. There are a lot of benefits when one is in control of his or her weight. The incidence of ailments such as cardio-vascular diseases, diabetes or cancer is lessened. To maintain the ideal weight is something a little difficult to achieve and a dieter needs to be focused on the target weight. To gain extra weight is very easy. Ignoring weight gain signals a few times may end up in becoming slightly overweight and if it goes on and on, one may find himself or herself unable to get up because of obesity.

Obesity is associated with several illnesses that may include chronic fatigue, sleep apnea, liver disease, urinary problems, premature aging and depression. These health conditions tend to become worse due to stress, heredity and sedentary lifestyle. Losing weight may help a lot in preventing any of these diseases or any complications that may arise.

When an individual decides that it is time to get rid of all of those unsightly flab and folds, he or she must do it gradually. A crash diet may work but may have an adverse effect on the body. Doing exercises coupled with proper nutrition, enough rest and sleep may be beneficial especially to those who are struggling with weight control. Some dietary supplements may help but it would be better to eat natural healthy food. Replacing snacks with fresh fruits and juices would be better. People should take dietary supplements with precaution and only when it is needed.

Health programs are good but one must get the advice of his or her doctor before engaging in any exercise regimen. Good exercises are not confined to gym activities only. In fact, walking or strolling for a few minutes a day will do wonders in facilitating proper metabolism. Knowing the BMI (Body Mass Index) for each individual will help dieticians or nutritionists to give proper guidance when it comes to diet. The BMI is a guide for people so that they may know the ideal weight that they have to maintain in relation to their height. There is a formula used to compute for a person’s BMI. However, it would be more beneficial to consult health experts in interpreting the computed result.

There are other factors to consider when deciding to go for a weight control program aside from BMI. Factors such as heredity play a significant role. No matter how much some people go on diet, there seems to be no effect because of the body structure that is prevalent in the family and this can be inherited. Another factor that should be considered is geographical location. People living in colder climates need to have more fat in their diet because they need some form of insulation to regulate body temperature.

Diet for weight control is a serious matter because it comes with some health considerations. People may need proper guidance from health experts before engaging in any diet regimen or exercise programs. Health and nutrition discussed in ebooks or emagazines may help people understand more about getting close to their weight control target.

Click here to learn how to Lose Up To 30lbs In 30 Days!

Continue reading »]]> So you are on a healthy eating diet and you got everything covered. You have the correct amount and portions of fruits and veggies, good carbs, protein, and zero fat. But yes, you indulge yourself with your only craving which is soda- but diet, please! But before you even grab that 3rd can for the day, think about how much that drink is really healthy for you.

Diet sodas do satisfy thirst and offer hydration without contributing additional calories that you mentally calculate with every food or drink you take. They have calorie-free artificial sweeteners which take care of your sweet tooth cravings minus the additional pounds on the scale. Some diet sodas even boast of vitamins and minerals as ingredients.

Diet sodas appear to be the best alternative to ingesting a chocolate shake or a regular soft drink. Well, it is “diet” after all, right? Because diet sodas have artificial sweeteners, first they are not sweet at all, and 2nd less sweet is equal to fewer calories, less fat. Sounds like the best deal, right?

However, diet soda drinkers need to understand a few points that come with this “healthy, unsweetened” drink to understand what really comes with this diet drink.

1. Diet sodas have artificial sweeteners. – While you may be thinking that artificial sweeteners mean “unsweet”, truth is they are artificial or fake. With this fake ingredient, a person’s taste buds actually get confused with what is being introduced to them. That part in your brain which dictates the responses to your hunger and craving desires is getting mixed signals with this fake ingredient that you are ingesting. While you have ingested a “sweet” drink, your brain says, “No, it’s not sweet enough.” Now, how confused will your hunger signals be with that?

2. Because you are drinking a diet soda, you can eat whatever you want. – Drinking a lot of diet sodas in a day, does not give you the excuse or the license to binge on more food and worse, unhealthy ones at that. Dieters may fall prey to that thinking because they are under the assumption that because they already have a “healthy, unsweetened” drink, they can do away with sweeter, unhealthy food and bigger portions in their meals.

3. There are no known concrete evidences that diet sodas actually aid in weight loss. – Sure, it saves you a few calories off your weight but what else can it do to bring you down a few sizes down from your current weight? By substituting your regular carbonated drink with a diet one means you do ingest less sugar but that’s about it. A substitute for just one unhealthy food in your diet but does it have any other health benefits at all?

4. Diet sodas contain some ingredients that are actually more harmful than helpful to the body.- Diet sodas have caffeine, phosphoric acid, potassium and sodium benzoate. Caffeine is addicting and can actually worsen ones thirst while phosphoric acid takes away the calcium in your teeth and bones thus your body is not meeting the requirements of phosphorus and calcium. Potassium and sodium benzoate are preservatives that help in preventing bacteria and molds to grow on sodas. However, when mixed with Vitamin C, they become chemicals that can cause leukemia and other cancers.

5. Diet sodas are being considered as potential risks for heart attacks or stroke. – Based on a new study, daily diet soda drinkers are said to weigh more, tend to have unhealthier eating habits, and are at potential risks of having heart conditions or strokes. The medical reason why diet sodas pose that potential risk for heart attack and stroke is not yet medially proven. And though the study still is not 100% conclusive, the association between diet soda drinkers and heart problems is there.

Diet sodas are a shortcut to lowering your sugar content, sure. But what exact nutritional benefits do diet sodas have that could really help with your healthy eating goal? And what are the exact and true risks the body is exposed to with the other ingredients each diet soda can has? Make sure you know the correct answers and real truth before you make a shortcut you may actually not benefit from at all.

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Continue reading »]]> By Manuel McDaniels

Vitamin A is one of the 5 essential vitamins for your overall health because it maintains healthy skin and eyes. It aids in the formation of visual purple, which is an eye pigment that helps our vision in dim environments. The body also utilizes this for cell regeneration and repair of healthy tissues, normal bone growth, for the teeth and for a healthy immune system. It also helps white blood cell to fight infections. It is found in food like liver, whole or fortified milk, margarine, egg yolks, carrots, sweet potatoes and spinach.

Another essential vitamin is Ascorbic Acid or Vitamin C.Not only does it help in the formation of collagen to help the skin’s elasticity but also promotes tissue repair like fast healing of wounds. When you eat fresh fruits like citrus fruits and vegetables like tomatoes, green peppers and broccoli, you are surely consuming Vitamin C.

If you like to have fun under the sun, you are helping your body in the formation of collagen, healthy bones and teeth. This is because of the essential Vitamin D that is naturally produced in the skin with the help of ultraviolet from the sun. Other sources of this is also found in fish, fish liver oils, egg yolks and milk and margarines fortified in vitamin D.

To increase your endurance and lessen scar formation especially when you apply it topically, take Vitamin E. For women on the verge of menopause, this helps relieve symptoms such as headache, flushing and nervous symptoms. Eat beans, eggs, green and leafy vegetables cooked in vegetables oil. Add margarine to it once in a while to get enough of this for your body to consume.

To complete the 5 essentials for your overall health, do not forget to take Vitamin K. This is found in food like liver, potatoes, soybeans, egg yolks, wheat germ and the popular green and leafy vegetables. When taking these, it is always better to get it from the natural sources than consuming it through commercialized vitamin tablets.
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Continue reading »]]> By Holly Little

Do you feel like you’re constantly giving in to your sweet tooth? Are your cravings so constant that they’re hard to ignore? Like any other habit, turning to sugar can be a tough one to kick. It seems like the more sweets and desserts you have, the more you are waiting for the next hit. Where does the battle end?

There isn’t a single cure-all to this problem, but in general, the less sweets you eat, the less you’ll crave them. So how do you get to that point? Here are a few tips that just might help you pull your own sweet tooth once and for all.

• Try to find a substitute. Generally, people tend to crave sweets after a meal or as a pick-me-up in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you. If you must have “sweet,” go with something that’s naturally sweet, such as dried fruit or even 100% fruit juice.
• Wait out the craving. Most nutrition experts say that the cravings you experience will only last a couple of minutes. So if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving. Call a friend, take a short walk or do something to distract yourself.
• Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without a sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. I did this about a year ago and gave myself a dollar for every day that I did not indulge in sweets, and at the end of the month, I would go get a manicure or buy myself something nice.
• Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of unhealthy foods and tempting treats. Make it a team effort. Hold each other accountable and support one another through the tough times.
• Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, then try to do things in a new way to prevent yourself from falling into old habits. Clean out all of the change and single dollar bills in your wallet so you aren’t able to feed the vending machine. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.

As hard as it might be to believe, you CAN quit the sugar habit. Not only will you probably lose some weight, but you will feel better and more energetic. Good luck!