![]() The 1. 0 Best Foods for Flat Abs: What to Eat to Boost Abs Exercise Effectiveness and Control Belly Bloat. The sad truth: You can crunch yourself into a coma and still have ab flab. If you really want a sleek, sexy midriff, you've got to tweak your diet. All of the best waist- whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine's effectiveness, and protein to help maintain a healthy metabolism. Here, the top 1. 0 choices for flatter abs. Almonds. These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra- lean nut. Try for: An ounce a day (about 2. An empty Altoids tin will hold your daily dose perfectly. ![]() Eggs. You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. Dhurandhar, Ph. D. Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. Soy. Soybeans are a great source of antioxidants, fiber, and protein. ![]() Plus, they're incredibly versatile. Snack on dry- roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk. A half cup of steamed edamame contains about 1. ![]() Are you looking to lose weight the healthy way? So many people turn to crazy fad diets to shed the pounds. Not only are those diets proven to be ineffective but they. The sad truth: You can crunch yourself into a coma and still have ab flab. If you really want a sleek, sexy midriff, you've got to tweak your diet. The power of protein The difference between a snack that has staying power and one that leaves you hungry an hour later? This nutrient is a hunger-busting. Four ounces of tofu (9. Choose whole soy foods over products packed with . Apples. A 2. 00. 3 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs. Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity. Berries. Most are loaded with fiber, every dieter's best friend. The more fiber you eat . That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. Katz. Try for: At least half a cup daily, or about 3. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement. Leafy Greens. Their cancer- preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 4. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts. Boost your mind and body with tips, tricks and foods that nourish. 6 Best Foods You're Not Eating. From watermelon to red cabbage, find out why these foods should be part of your diet. Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir- fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale. Yogurt. People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat. Try for: One to three cups a day of low- fat or fat- free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber. Veggie Soup. Researchers at Pennsylvania State University found that people who ate broth- based (or low- fat cream- based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 1. Salmon. Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega- 3 fatty acids. These uber- healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose- insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of abs- friendly protein. Try for: Two four- ounce servings per week. Wild salmon, though pricey, contains more omega- 3 fatty acids than farm- raised. Quinoa. Never heard of it? Pronounced KEEN- wah, this whole grain contains 5 grams of fiber and 1. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy- yet- chewy texture are like a cross between whole- wheat couscous and short- grain brown rice. Try for: At least one half- cup serving (a third of your whole- grain requirements) per day. Try substituting Alti. Plano Gold brand instant quinoa hot cereal (1. Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health- food stores. Foods news, articles and information: TV. Natural. News. com is. They cover topics like health, environment and freedom. Lists diseases, foods, herbs and more. Why Weight Loss Surgery is Not the Best Choice. By Dr. Mercola. The Cleveland Clinic recently published its . Doctors and researchers at the Clinic voted for what they thought were the most significant inventions out of 2. Noted medical inventions include an implantable neuromodulation device for the treatment of severe cluster headaches, a handheld melanoma detection device, a novel prostate cancer drug, and breast tomosynthesis (a. D mammography). But shockingly, and really almost unbelievably, topping the list at number one is using bariatric surgery for the treatment of type 2 diabetes. According to the Cleveland Clinic. Over the years, many doctors performing weight- loss operations found that the surgical procedure would rid patients of Type 2 diabetes, oftentimes before the patient left the hospital. To explore this diabetes treatment hypothesis, 1. Type 2 diabetes and obesity were enrolled in a study in 2. This is a procedure that reduces stomach volume from the size of an inflated football to a golf ball size; 5. By closing off most of the stomach to food, people who received bariatric surgery ate less and, therefore, lost weight. Patients in the study lost about five times as much weight on average as those only taking bloodsugar- lowering medications. The study results, published in the New England Journal of Medicine in 2. Compared with patients taking diabetes medication and receiving lifestyle counseling, those who had bariatric surgery were far more likely to be free of diabetes or to have reduced their dependence on diabetes medications for at least two years. The weight- loss surgery also helped many to lower their blood pressure and cholesterol. Most of the patients went from a dozen or more medications daily to none or just a few. Michael Roizen, Cleveland Clinic Chief Wellness Officer, told Reuters. The reason it was chosen as the top innovation is because Medicare has broadened its indication for payment, and Medicaid in many states follows Medicare. A lot of the other (private) insurance companies started covering it, so it's much more accessible. The criteria that insurers use to cover the surgery has been broadened because of its effectiveness in controlling Type 2 diabetes. Bariatric surgery as a treatment for type 2 diabetes is a prescription for the most invasive and costly (not to mention risky) intervention possible for a problem that is firmly rooted in a faulty diet and lack of exercise.. What makes this recommendations particularly troublesome is that virtually 1. It's also blatantly clear (they even state it outright) that it topped the list because Medicare (i. On the contrary, they appear to base their opinion on the results from a singular study. This is probably ill advised. John Ioannidis of the Stanford School of Medicine in California warns against placing too much faith in singular medical studies showing large effects of medical treatment (benefits or harms). His massive analysis, recently published in JAMA,3 tracked the fate of thousands of studies, from the effects demonstrated in the initial study, compared to the effects elucidated in subsequent trials. Interestingly, in 9. Ioannidis told Reuters. Keep some healthy skepticism about claims for silver bullets, perfect cures, and huge effects.! But of course, that only means the revenue stream from those suffering with type 2 diabetes will continue to flow, and apparently that's what really matters and drives medical recommendations in the US.. All surgeries have inherent risks, but bariatric surgeries seem to have a much higher ratio of complications. Complications occur for both types of weight loss surgery, gastric banding and the more invasive gastric bypass. For example, a study from 2. And, within the surgeon's first 1. Gastric banding consists of surgically inserting a band around the top section of your stomach, and cinching it into a small pouch. This is often touted as a simpler, less invasive procedure to gastric bypass, and whereas gastric banding is at least reversible, while gastric bypass is not, the complications are often so debilitating that patients opt to have the bands removed completely. According to research. Band erosion Malnutrition Infection Kidney stones Bowel and gallbladder problems Liver failure Black- outs Increased risk of death Abnormal band expansion Furthermore, the study found that: Nearly 5. Nearly 1 out of 3 patients experienced band erosion 6. The researchers concluded that: . Common complications, from gastric banding included the following - - and keep in mind that excess weight increases your risks even further, which means everyone who undergoes weight loss surgery is at even greater risk: Gastroesophageal reflux Band slippage and/or pouch dilation Stomach obstruction Esophageal dilation Reduced esophageal function Difficulty swallowing Leaking or twisted access port into the stomach Band eroding into the stomach Gastric bypass involves stapling your stomach into a pouch that's only a half- ounce in size, so it literally cannot hold much. The idea is that you'll feel full faster, since your stomach will be unnaturally tiny, but this also means you'll often be eating meals that are sorely lacking in nutritional requirements. A small opening is also created to allow food to empty slowly from the pouch. Because the opening is so small (made this way deliberately to keep the small amount of food you've eaten in your stomach longer, making you feel . Even liquids must be restricted for up to 4. As you might suspect, because bariatric surgery patients can consume very little roughage, constipation is often a problem. It is even described as . This includes red meats, skins of fruits and vegetables (where the bulk of the antioxidants are) and fibrous vegetables. This is simply NOT a healthy way of eating, and the long- term implications are just as severe as the short- term risks. Hair loss and muscle loss are common after the surgery - - both signs that your body is not receiving proper nutrition. What makes this so frustratingly ironic, if not downright tragic, is that your diet is not only the most effective way to reversetype 2 diabetes, it's the ONLY way! Yet the medical community keeps coming up with one bad diabetes treatment after the other, and I think they've really hit it out of the park with this one — all because Medicare and insurance companies will pay for it.. Seven years ago, Dr. Ron Rosedale wrote the article Doctors Cause Diabetics to D. I. E., and if you have type 2 diabetes, or know someone who does, you'd be well advised to read what he has to say on this matter. The importance of limiting the intake of sugar and foods that turn into sugar has been almost totally ignored. There has been virtually no recognition that high levels of insulin are at least as much of an insult to a person's health as high levels of sugar (see Insulin and its Metabolic Effects). With blinders on, drugs have been and are still being given to lower blood sugar, even though they essentially whip the islet cells of the pancreas to produce more insulin. These unfortunate, overstressed islet cells have been producing excess insulin for years and often decades to try to compensate for the insensitivity, the resistance of the body's cells to insulin's signal. This is much like whipping a horse to run faster at the end of a race; it runs faster for a little while, but if you keep doing it, it collapses and dies. So too do the islet cells that manufacture insulin in the pancreas die when drugs, nay doctors, whip them to keep producing more insulin when they are tired and sick. At this point, a diabetic, who originally had plenty of insulin being produced, and whose problem was merely one of insulin resistance that is easily remedied via proper treatment and diet, now starts losing the ability to produce insulin and becomes, in addition to insulin resistant, insulin deficient; a much more serious and problematic disorder caused by Doctor Induced Exacerbation (DIE). If this is not a clear sign that conventional health recommendations are flawed, I don't know what is. I too have personal experience with this disease. I developed it myself at one time, and most of my paternal relatives (my dad included), have, or have died from, diabetes. My personal experience with diabetes and subsequent review of the literature made it VERY clear to me that virtually every case of type 2 diabetes is reversible.. And the cure for type 2 diabetes has NOTHING to do with giving insulin or taking drugs to control your blood sugar. In fact, giving insulin to someone with type 2 diabetes is one of the worst things that can be done. Any physician still doing this suffers from profound ignorance of insulin physiology. It's important to understand that many of the conventional recommendations for treating diabetes are not only flawed but dead wrong. If you need a refresher, please review my previous article, Deaths Halt Diabetes Study. Once you understand that type 2 diabetes is a fully preventable condition that arises from faulty leptin signaling and insulin resistance, the remedy will become clear. To reverse the disease, you need to recover your body's insulin and leptin sensitivities! As mentioned earlier, the ONLY way to accomplish this is through proper diet and exercise, as detailed in my free Nutrition Plan. Surgery will not do the trick, and there is NO drug that can correct leptin signaling and insulin resistance.. Adhering to the following guidelines can help you do at least three things that are essential for successfully treating diabetes: recover your insulin/leptin sensitivity; normalize your weight; and normalize your blood pressure: Severely limit or eliminate sugar and grains in your diet, especially fructose which is far more detrimental than any other type of sugar. Following my Nutrition Plan will help you do this without too much fuss. Exercise is an absolutely essential factor, and without it, you're unlikely to get this devastating disease under control. The 2. 9 Best- Ever Proteins for Weight Loss. By Dana Leigh Smith. Feed your muscles with lentils, amaranth, hummus, and more tasty eats. There. So it should come as no surprise that vegans and vegetarians are constantly questioned about going meat- free. To help you stay healthy and strong, we. Incorporating them into your diet will ward off symptoms of protein deficiency! And for even more protein- filled eats that fit into your diet, be sure to check out these 2. Best Carbs That Uncover Your Abs! Protein, per tablespoon: 2. Though chia seeds don. Add chia seeds to yogurt or a homemade vegan smoothie to keep your energy levels soaring all morning long! To get the most bang for your buck, make tempeh, a traditional Indonesian fermented soy product, part of your weekly lineup. A mere half- cup of the stuff packs in 2. Another solid bet: dry roasted soybeans. With a half- cup serving up a whopping 1. Steamed soybeans (4 g protein/0. Eat roasted soybeans solo as an on- the- go snack, or add them to homemade trail mixes. Slice and pan- fry tempeh and use it in lieu of meat on a sandwich, order edamame (steamed soybeans) as an appetizer next time you. Buy Zero Belly Smoothies today! Protein, per tablespoon: 3. The hemp seed . Studies suggest that hemp seeds can fight heart disease, obesity and metabolic syndrome, likely because they! Simply sprinkle the hemp seeds into salads and cereals, or add hemp protein powder to your post- workout shake. Check out these 5 Hemp Products You Need to Know Now. Protein, per . Quinoa is higher in protein than most other grains, packs a hefty dose of heart- healthy unsaturated fats and is also a great source of fiber, a nutrient that can help you feel fuller, longer. It gets better: The mild- tasting grain is also a good source of the amino acid L- arginine, which has been shown to promote muscle over fat gain in animal studies, explains Gina Consalvo, RD, LDN, Eat Well with Gina. Give quinoa bowls a try or pair the ancient grain with veggies beans to create a well- balanced meal, use the grain to make a veggie burger or up the flavor and nutrient content of a green salad with a scoop. Protein, per slice: 4 grams. Making this your go- to sandwich base ensures you get at least 8 grams of complete proteins every time you sit down to lunch. Eat This! Use Ezekiel Bread any way you. Buy Zero Belly Smoothies today! Protein, per . Amaranth, a naturally gluten- free seed, is a good source of digestion- aiding fiber, as well as calcium and bicep- building iron. Eat This! Amaranth takes on a porridge- like texture when cooked, making it a great alternative breakfast option. Whip up a batch and be sure to top off your bowl with some tasty, nutrient- packed oatmeal toppings. Their protein fuels your muscles, boosts metabolism and keeps hunger under control, aiding weight loss. Eggs are also one of the most nutrient- filled vegetarian protein sources around. Eggs can anchor a breakfast, slide into a sandwich at lunch, beef up a dinnertime salad, or even serve as a protein- filled snack on their own. Protein, per tablespoon: 1. Individually these foods are incomplete proteins, but when you combine the two together to make hummus, they create a complete protein. Just be aware that not all store- bought hummus brands contain tahini. One that does: Pacific Foods Organic Classic Hummus. Spread hummus onto sandwiches in lieu of mustard, mayo and other spreads, or use it as a dip for raw veggies. Fill up your plate with the nutritional powerhouse to maintain your flat stomach. Eat This! Add buckwheat- based Japanese soba noodles to stir- fries or whip up these savory buckwheat pancakes! Maximize its nutrition by steaming spinach instead of eating it raw: That helps retain vitamins, facilitate absorption of calcium and wards off the veggie. And speaking of bloat, to keep your belly flat, be sure to check out these 3. Things That Make You Bloat. Eat This! Add spinach to your salads, stir- fries and omelets. Buy Zero Belly Smoothies today! Protein per cup: 6 grams. Tomatoes are brimming with lycopene, an antioxidant which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, and reduce your chances of developing coronary artery disease. They're also rich in fiber and contain . With 6. 00% of your DV of Vitamin C per cup ! Add guava to your morning fruit salad or enjoy it solo as a snack. Protein per medium vegetable: 4. Eating foods high in protein and fiber are key to turning off your body's hunger hormones. The artichoke is a double winner: It has almost twice as much fiber as kale (1. Buy Zero Belly Smoothies today! Protein per cup: 8 grams. It's enough to make Popeye do a spit take: Peas might seem wimpy, but one cup contains eight times the protein of a cup of spinach. And with almost 1. C in a single cup, they. Cook until veggies are wilted and warm and serve as a side dish. Protein per 1/2 cup: 7- 1. Not only are beans rich in protein and nutrients that benefit your heart, brain and muscles, they digest slowly, helping you feel fuller longer. They're asuperfood you should eat daily. Eat This! Beans make a great addition to salad and homemade veggie burgers. Flatten your belly. Buy Zero Belly Smoothies today! Protein per cup: 1. If you're an anti- meathead, you should warm up to lentils ASAP. One cup has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn't. According to a 2. The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease . Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits. Eat This! Add PB into your go- to weight loss smoothies for a creamy treat. Protein per 1/4 cup: 7 grams. This obscure grain is ready for its close- up, and it'll help your beach body get there too. It's rich in essential amino acids, calcium and vitamin C. To reap the benefits, trade your morning oatmeal in for a protein- packed teff porridge, or cook it up as a side dish anytime you'd usually go for quinoa or rice. Protein per 1/4 cup: 6 grams. While you may have never heard of this hearty whole grain before, it may become your new favorite. This wheat- rye hybrid packs 1. Use triticale berries in place of rice and mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make a healthy, Asian- inspired dish. If you prefer to firing up the oven to using the stove, use triticale flour in place of traditional flour in your baking. And speaking of making healthier treats, be sure to check out these 2. Healthy Banana Bread Recipes! Protein per 7 oz: 2. If you're looking to lose weight and/or build muscle, yogurt should be a staple in your diet. A study printed in the Journal of Nutrition found that probiotics like the ones found in yogurt helped obese women lose nearly twice the weight compared to those who did not consume probiotics. Choose wisely: Skip over low- fat and fat- free. Buy Zero Belly Smoothies today! Protein per cup: 8 grams. Milk is one of the foods you should always buy organic. Organically raised cows aren't given the same hormones and antibiotics that conventional cows are, and grass- fed cows have been shown to have higher levels of good omega- 3 fatty acids and two to five times more lean muscle- building CLA (conjugated linoleic acid) than their corn- and grain- fed counterparts. Although skim milk is low- cal, many vitamins are fat- soluble, which means you're cheating yourself out of their benefits unless you opt for at least 1%. Protein per oz: 9 grams. If you only think of pumpkin seeds as gourd guts, you're in for a literal treat. They contain energy- boosting magnesium, phosphorus and zinc. And surprise, surprise, they! Throw them into salads and rice dishes or eat them raw. Want more delectable ways to eat pumpkin? Check out these 2. Healthy Pumpkin Recipes for Weight Loss! Protein per oz: 6 grams. Think of almonds as a natural weight- loss pill. A study of overweight and obese adults found that combined with a calorie- restricted diet, consuming a little more than a quarter- cup of the nuts can decrease weight more effectively than a snack of complex carbohydrates and safflower oil! Eat your daily serving before you hit the gym. Because they're rich in the amino acid L- arginine, almonds can help you burn more fat and carbs during workouts, according to a study printed in The Journal of the International Society of Sports Nutrition. Protein per oz: 5 grams. You probably know that almonds are a great go- to snack, but you should mix cashews into the rotation. They're a good source of magnesium. Buy Zero Belly Smoothies today! Protein per 2 oz: 1. This delicious pasta, made with chickpeas, has double the protein and half the carbs of traditional noodles. It also has 8 grams of fiber and 3. RDA per serving. Eat This! Cook and eat the same way you. A study in Nutrition Journal found that ! Blend up one of these 2. Best Protein Shake Recipes! Flatten your belly. Buy Zero Belly Smoothies today!
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |