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  • 9 Foods that can fight belly fat-cnn

    Belly fat, or “visceral fat,” is what gathers in the gut and pushes out our bellies.

    Belly fat has been linked directly to almost every major illness of our time, including heart disease. Eating some kinds of foods can reduce inflammation throughout the body and help turn off fat genes

    There are nine simple foods that built into a list that’s easy to remember since it spells out “zero belly:” including:

    1-“Zero belly drinks,” drinks that are essentially plant-based smoothies that include protein, healthy fat, and fiber and contain resveratrol. Resveratrol can be found in abundance in red fruits, peanut butter and dark chocolate.

    2-Eggs contain a nutrient called choline. Researchers believe it turns off the genes for visceral fat gain.

    3-Red fruits like an apple can be some of the healthiest foods to eat. The deeper the color, the more effective they are at helping turn off obesity genes.

    4-Olive oil and other healthy fats can help control hunger for up to four hours.

    5-Beans, rice, oats and other fiber can work with your gut bacteria to turn off genes for diabetes. Oatmeal is a great way to start the day and if it is a little sweet it may satisfy your sweet tooth.

    6.Extra plant protein can be found in soy or split peas or nuts and seeds like almonds, pecans or sunflower seeds. You can also add a plant-based protein powder to any smoothie you’d make.

    7-Lean meat can help keep your metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey or the lean cuts of beef (will often have the word “loin” or “round” in the name).

    8-Leafy greens, green tea and bright vegetables can help reduce inflammation and help turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to your meal plan.

    9-Your favorite spices and flavors like cinnamon, ginger and even dark chocolate can reduce inflammation and attack your fat genes.

    Source:CNN

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  • 11 Important Signs That We Don’t Drink Enough Water

    There’s not much in this world more refreshing than a tall, ice-cold glass of water. I don’t think there’s anyone alive that can deny that sometimes, a simple glass of water can be more satisfying than a cup of coffee or a can of soda. Despite this, too many of us don’t drink enough water on a daily basis. By depriving ourselves of the world’s most natural resource, we are continuously damaging our bodies. If you recognize any of the following signs in yourself, we recommend you go and drink a glass of H2O straight away.

    1. Your mouth is dry

    This seems pretty obvious, but the ramifications might not be so. Of course, any time you feel that sticky, nasty feeling in your mouth, you’d obviously reach for some sort of liquid. But sugary drinks are only a temporary solution to a larger problem. Drinking water lubricates the mucus membranes in your mouth and throat, which will continue to keep your mouth moist with saliva long after that first sip.

    2. Your skin is dry

    Your skin is your body’s largest organ, so of course it needs to stay hydrated. In fact, dry skin is one of the earliest signs of full-on dehydration, which can lead to much larger problems. A lack of water means a lack of sweat, which leads to a body’s inability to wash away excess dirt and oil accumulated throughout the day. If you want to stave off breakouts, your first recourse should be to drink more water.

    3. You’re overly thirsty

    We went over dry mouth already, but thirst goes beyond a desert-like tongue. Anyone who’s ever had a hangover can tell you that, upon waking up, your body just can’t get enough water. Alcohol dehydrates the entire body, and drinking water sends ’YES PLEASE!’ signals to the brain until your fluid levels get back to baseline. Listen to what your body is telling you; it knows what it’s talking about!

    4. Your eyes are dry

    By now it should be clear that drinking water affects more than just your mouth and throat. A lack of water intake leads to dry, bloodshot eyes (again, think of that last pounding hangover). Without water in the body, your tear ducts dry up. If you’re thinking ’So what if I can’t cry?’, realize that this could cause much more harm to your eyes, especially if you wear contacts on a daily basis.

    5. You experience joint pain

    Our cartilage and spinal discs are made up of about 80% water. This is an absolute necessity to keep our bones from grinding against each other with every step we take. By keeping your body hydrated, you ensure that your joints can absorb the shock of sudden movements, such as running, jumping, or falling awkwardly.

    6. Your muscle mass decreases

    Your muscles, also, are comprised mostly of water. Obviously, less water in the body means less muscle mass. Drinking water before, during, and after a workout not only keeps you hydrated and comfortable, it also brings water to the right places in your body, and decreases the chance of developing inflammation and soreness related to exercise and weightlifting.

    7. You stay sick longer

    Drinking water allows your body to continuously flush out toxins. Your organs work to filter our certain waste products like a machine, but if you don’t fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems.

    8. You feel fatigued and lethargic

    As we just mentioned, when a body is dehydrated it "borrows" water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. Of course, a lack of oxygen leads to sleepiness and outright fatigue. A lack of stamina means you’ll start to experience that 2pm crash earlier and earlier in your day (and remember, coffee won’t help in the long run).

    9. You experience hunger pangs

    When you’re dehydrated, your body might start to think it needs some food. This happens throughout the day, and overnight when you wake up craving that midnight snack. However, eating food creates more work for your body, whereas drinking water purifies and your organs and supplies it with the fuel it needs to go through the other processes a body goes through.

    10. You experience digestive problems

    We spoke before about the mucus in our mouth and throat, and how keeping hydrated allows the membrane to function correctly. This also applies to the entire digestive system. Without proper hydration, the amount and strength of mucus in the stomach lessens, allowing stomach acid to do some major damage to your insides. This leads to what we commonly refer to as heartburn and indigestion.

    11. You experience premature ageing

    The amount of water our bodies retain naturally decreases as we age. Obviously, what this means is that, as we get older, we should consciously increase our water intake. While premature ageing is more evident on the outside, the damage it does to our insides will ultimately be felt over time. To decrease the risk of running your body raw, it’s important to continue to drink water throughout your lifetime.

    Source: brightside.me

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  • 10 Simple and Relaxing Exercises for Your Eyes

    Endless hours sat in front of a computer or TV can be really bad for your eyes. Dryness, itchiness, headaches — sounds familiar? Unfortunately, not all of us can afford to regularly go offline for a much needed break.

    And so we found 10 simple exercises for your eyes, that you can do with no fuss in under 15 minutes. Try doing them at least from time to time, and you’ll really notice the difference!

     

    Gaze into the darkness

    Gaze into the darkness

    (It’s not as ominous as it sounds.) Put your elbows on the table. Close your eyes and cup them with your palms. Relax and gaze into the darkness. Hold this position for a couple of minutes.

    Side to Side Eye Movement

    Side to Side Eye Movement

    Stand or sit up straight. Look straight ahead. Without moving your head, look to the left. Focus on what you see. Then look to the right and focus on what you see. Move your eyes from side to side five times. Repeat the cycle three times.

    Up and Down Eye Movement

    Up and Down Eye Movement

    Sit up straight and look ahead. Then look up and focus on what you see. Look down. Don’t be afraid to wrinkle your forehead or frown. Look up and down five times. Repeat the entire cycle three times.

    Moving Your Eyes Diagonally

    Moving Your Eyes Diagonally

    Look straight ahead. Look down and to the left. Then move your eyes diagonally and look up and to the right. Focus on what you see. Repeat the exercise five times, then look straight ahead and do the same cycle in the other direction. Repeat the entire cycle three times.

    Rolling Your Eyes in a Circle

    Rolling Your Eyes in a Circle

    Sit up straight and relax. Look to the left and slowly roll your eyes in a circle clockwise. Do it clockwise five times and then counterclockwise five times. Repeat the entire cycle three times.

    Near and Far Focus

    Near and Far Focus

    Focus your eyes on a pencil or any other nearby object. It should be 20-30 cm away from your eyes. Then look at something distant. Focus on that and try to see it in detail. Then look at the pencil again. Change your focus five times. Repeat this cycle three times.

    Concentration #1

    Concentration #1

    Sit up straight. Look straight ahead. Gaze at the point between your eyebrows. Focus on what you see for a few seconds. Then look ahead again. Gaze at the point between your eyebrows. Change this focus five times. Repeat this cycle three times.

    Concentration #2

    Concentration #2

    Sit up straight. Look straight ahead. Gaze at the tip of your nose for a few seconds. Then look ahead again. Change this focus five times. Repeat the entire cycle three times.

    Massage #1

    Massage #1

    Close your eyes. Then squeeze your eyes tightly shut for two to three seconds. Relax the muscles around your eyes. Squeeze your eyes shut again. Repeat ten times.

    Massage #2

    Massage #2

    Close your eyes. Gently massage your eyelids with circular motions. Press lightly. Don’t try to press too hard. Make ten circular movements, first clockwise, then counterclockwise.

    Source: brightside.me

     

     

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  • 15 Health Benefits of Eating Apples

    Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack.

    What makes apples so great?

    In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples’Red Delicious and Granny Smith Ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin – a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

    1. Get whiter, healthier teeth

    An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

    2. Avoid Alzheimer’s

    A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

    3. Protect against Parkinson’s

    Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

    4. Curb all sorts of cancers

    Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds – triterpenoids – in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

    5. Decrease your risk of diabetes

    Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

    6. Reduce cholesterol

    The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

    7. Get a healthier heart

    An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

    8. Prevent gallstones

    Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

    9. Beat diarrhea and constipation

    Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

    10. Neutralize irritable bowel syndrome

    Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

    11. Avert hemorrhoids

    Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

    12. Control your weight

    Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

    13. Detoxify your liver

    We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits – like apples.

    14. Boost your immune system

    Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.

    15. Prevent cataracts

    Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants – like apples – are 10 to 15 per cent less likely to develop cataracts.

    Source: besthealthmag.ca

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