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The Super Slimmer You Haven't Tried

7 Sep

The Super Slimmer You Haven't Tried

The results are in. How switching up your strength routine with a new easy-to-use tool can transform your body in 3 short weeks!

You want to get strong and fit, but you don’t have a lot of time to exercise. Enter kettlebells. In just 20 minutes, these cannonball-shaped weights with a handle on top offer a workout that delivers more fat-fighting and body-toning benefits than doing 30 minutes on the treadmill and 30 minutes of traditional weight lifting, according to recent research from the American Council on Exercise. This revved-up toning session features dynamic, multimuscle moves. Unlike typical strength exercises in which you lift and lower weights slowly while keeping the rest of your body still, you swing the kettlebell rhythmically through full-body motions to get your heart rate up fast and target more muscles, especially in your core. The result is a speedy routine that triples your calorie burnup to 400 calories in 20 minutes.

What’s more, our kettlebell-inspired routine (you can do it with a dumbbell too), created by personal trainer and Prevention columnist Chris Freytag, is designed to produce maximum results with minimal risk of injury. And it delivered: When 2 dozen women road-tested it, they lost up to 11 pounds and 15 inches in just 3 weeks. Even better, they loved the workout! “I heard the word ‘fun’ used more than I ever had to describe a routine,” says Freytag. “Getting in a rhythm with the swings and doing little tosses makes it less boring than just hoisting weights and gives you a little bit of that cardio high.” In addition to three kettlebell workouts a week, our test panel did 20 minutes of cardio on alternate days, and half of the group also followed a healthy eating plan.

8 Secret-Weapon Foods to Power Up Your Diet

6 Sep

Superfoods that fill you up, not out.

It’s that time of year when I’m looking for an extra edge to stay slim and get in better shape. I’m already exercising regularly and eating well. So in the interest of further powering up my efforts, I went looking for foods that do a little of the work for me. Here they are: 8 health-food superstars.

If you’re not quite at the point where you’re looking for an extra edge, don’t despair, this list is still for you. Consider it a diet cheat sheet of sorts with 8 secret food weapons to recharge your dieting efforts.

Apples: For a mere 95 calories, a medium-sized apple contains 4 grams of fiber. And recent research, published in the Journal of Nutrition, suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss.

Oatmeal: Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, 3 hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.

Soup: Research, published in the journal Appetite, has shown that people who start a meal with vegetable soup eat 20 percent fewer calories over the course of their meal.

Low-Cal Desserts: OK, so this isn’t exactly a “health food,” but it really is welcome news that it may be easier to stick to your diet if it includes a little sweet treat. According to a new study in Proceedings of the National Academy of Sciences, banning sugary foods could lead to overeating. One reason may be that removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead study author. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.

Mushrooms: Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat.

Eggs: In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack.

Hot Chile Peppers: In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less.

Almonds: Chew more to curb hunger. That’s what researchers concluded in a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University, study author and an EatingWell advisor.

7 Foods That Combat Fat

6 Sep

 

Almonds

 Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.

8 Foods That Combat Fat // Raspberries © Getty Images
Berries
Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.
8 Foods That Combat Fat // Cinnamon © Devon Jarvis
Cinnamon
This spice could make your waistline nice. Sprinkling ¼ teaspoon on your food may prevent a post-meal insulin spike—this increase normally occurs after you eat and “signals the body that it should store fat rather than burn it,” explains Lauren Slayton, R.D., of New York City. Add a dash to your oatmeal, yogurt or coffee.
8 Foods That Combat Fat // Mustard © Conde Nast Digital Studio
Mustard
Hello, yellow. The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.
8 Foods That Combat Fat // Half an orange © Conde Nast Digital Studio
Oranges
Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
8 Foods That Combat Fat // Soybeans © Burcu Avsar
Soybeans
These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.
8 Foods That Combat Fat // Swiss cheese © Devon Jarvis
Swiss cheese
Holy cow: “Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime sandwich or stack some on high-fiber crackers.

13 Flat-Belly Foods to Beat the Bloat

5 Sep

Skip the salt and load up on these hydration-boosting fruits, veggies, and spices

watermelon

More than 10 million Americans regularly complain about being bloated. That uncomfortable sensation — the result of air passing through your intestines — is often caused by a tempting culprit: salty and fatty foods. So, what’s safe to eat to keep women from unbuttoning those skinny jeans? We researched the top fruits, vegetables, herbs, and spices that will save any stomach from an uncomfortable expansion.

Oranges and Watermelons
Because water flushes waste and excess water out of your system, enjoying water-rich foods is ideal. Watermelons, as their name suggests, are almost all water — 92 percent. Oranges too are approximately 80 to 90 percent water.

Yogurt
Not only does yogurt have a high water content, but it promotes the growth of good bacteria in the stomach. This bacteria is responsible for the reduction of excess gas that accumulates in the organ over time.

Garlic
This plant helps reduce the levels of fat in the liver, whose main functions include detoxification and the production of biochemicals necessary for digestion — major aspects of the prevention of bloating.

Bran Cereal and Oatmeal
Fibre helps relieve constipation, which is an all-too frequent cause of bloating. By adding bulk in the form of certain cold or hot cereals, everything moves through the intestines more quickly. Because women need at least 25 grams of fibre daily, eating a bran cereal with at least five grams of fibre per serving helps reach that goal. Just be certain to not add too much fibre to your diet too fast, or worsened bloating can occur.

Strawberries and Blueberries
Fibre also takes the form of certain delicious fruits and berries. Snacking on high-fibre foods such as strawberries and blueberries, as well as dried apricots and dried plums, can help clean out one’s system regularly.

Grapefruit
Like other fruits with high water content, grapefruit is nearly 90 percent water. An added benefit of snacking on this pink treat: It’s high in fat-burning enzymes.

Broth-Based Soup
Soups based on broth — not chowders, purees, or cream soups that are high in saturated fat — have an extremely high water content yet can be filling. Plus, the sodium levels should not be high as long as the soups are made with natural ingredients and don’t come from a can. Canned soups often have as much as 1,000 milligrams of sodium, which is half of the daily recommended limit, in a single serving.

Lettuce and Spinach
These green leaves, in addition to kale and chard, require ample chewing and provide a healthy dose of fibre, vitamins, and minerals. They also help with acid indigestion, constipation, and urinary tract infections.

Peppermint and Ginger
Carminative herbs, which include peppermint as well as chamomile and ginger, are gas reducers and can be enjoyed in tea form. In addition to these herbs, bitter herbs, despite their taste, are effective at stimulating the digestive tract as well as the flow of saliva.

Chili Peppers
Not just a spice to heat up a meal, these peppers reduce the risk of high blood pressure, stroke, and heart disease. Capsaicin, an active ingredient found in the peppers, can also increase metabolism and curb food cravings, especially for sweets.

Broccoli and Cauliflower
Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, break down harmful forms of estrogen for safe elimination from the body. Still, they do contain sugars that are sometimes difficult to digest and thus should be eaten in moderation (a half-cup serving at a time).

Cucumbers
This veggie may not have much nutritional value, but it serves as a natural diuretic, helping to increase urination and the flushing out of toxins from the body. Cucumbers are rich in sulfur and silicon to stimulate the kidneys into better removal of uric acid. Because cukes are low in both sodium and calories, they’re also a favored vegetable in most diet plans.

Pineapples
This tropical fruit, which is approximately 85 percent water, also contains bromelain, an enzyme that breaks down proteins, promotes good digestion, and helps to eradicate some stomach problems.

Fast Food That Won't Make You Fat

5 Sep

Courtesy of Wendy's

Surprisingly nutritious (and tasty) options

With obesity all over the news and fat-bomb food concoctions getting tons of attention (we’re looking at you, KFC Double Down), the drive-thru window is taking a pretty big beating these days. But an increasing number of fast food restaurants are actually offering some surprisingly nutritious — and tasty — options to choose from. Next time you’re at the food court or dining by dashboard, sink your teeth into one of these guilt-free options.

Wendy’s Ultimate Chicken Grill Sandwich
Calories: 340
Fat: 7 grams

The thick piece of lean chicken provides 29 grams of satisfying, metabolism-boosting protein plus 20 percent of your daily iron requirement.

The Bad Girl's Guide to Good Health

5 Sep

woman eating chocolate (iStock)

New research shows that some seemingly naughty behaviors can actually be beneficial

Scientists have already given their blessings to guilty pleasures such as nibbling chocolate (it’s high in antioxidants) and sipping wine (red vino is heart-healthy). Now, studies are finding upsides to other so-called bad behaviours. Some things–like smoking or an addiction to cookies ‘n’ cream–we’d never endorse, but these six naughty habits can feel good and be good for you.

The real reason water helps you lose weight

5 Sep

It’s not some magic fat-flushing ingredient, says Rosie Schwartz

woman_drinking_water(iStock)

iStock

Water was a very hot topic indeed last week when the results of a study linked water drinking to weight loss. The research showed that adults who drank two cups of water before each meal consumed fewer calories and lost more weight than those who didn’t have the water. But it’s not because there’s a magic ingredient in water that sheds pounds or flushes away fat. There’s more to the story on how water may ease girth control.

First a quick recap of the study: The scientists divided overweight and obese individuals into two groups. Both were given low-calorie diets but one group had to drink two eight-ounce glasses of water before each meal. At the end of the 12-week study, while both groups lost weight, the water drinking subjects lost an average of about five pounds more than their non-water drinking counterparts.

Some of the clues as to how the water may have helped the weight loss came from the study subjects who reported feeling more alert and less tired than usual. So what does that mean? If drinking water makes you feel more alert, then chances are that you’re mildly dehydrated.

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While this mild dehydration isn’t dangerous, being slightly dehydrated can have consequences when it comes to how much you eat. It can interfere with hunger signals and leave you confused as to whether you are hungry or thirsty. Just think of how good having a juicy peach or two sounds if you’re thirsty. But drink a glass or two of water and they may not seem as appealing.

Now think of this concept as it applies to meals. If you drink water when you’re mildly dehydrated then chances are that you’ll eat a little less – maybe just a little – but still less. In the study, the calorie difference between the two groups was less than 100 calories – nothing earth shattering but significant enough to impact weight loss.

In other words, it’s not that drinking water flushes fat out of your body or offers some miracle way to lose weight – even if some bottled water companies would like you to believe it. After all, the water drinking dieters in this study were on a calorie-controlled eating regime. And in fact, other studies have shown that drinking water alone as a way to eat less doesn’t aid in weight loss.

But water incorporated into a food can have much more of an impact on how much you eat. Think of high water content fruits and vegetables and how full you feel after eating them. It’s one of the reasons that meeting your quota of these foods is linked to being at a healthier weight.

In a study at the University of Pennsylvania, researchers tested three different appetizers on subjects to determine the effect of water on calorie consumption – a chicken rice casserole, a chicken rice casserole with a glass of water alongside and then the same chicken rice casserole with the water incorporated into the casserole to make it a soup. When the subjects ate the casserole with or without drinking the water, they consumed the same number of calories at lunch. But when they had the soup, they ate less at lunch and didn’t make up the calories at dinner.

Loading up on high water content produce will not only offer you the assorted disease-fighting benefits of fruits and vegetables, but, as with the chicken soup, they will also help to make you feel fuller. What’s behind this is a term called caloric density. It refers to the number of calories in a gram or ounce of a particular food. A high caloric density food will supply many calories in a small serving compared to a low-density food, which offers plenty of bulk but at a lower caloric cost. Think one tablespoon of peanut butter at 94 calories versus one half cup cooked cauliflower at 15 calories. Eating 2.5 cups of cauliflower would still be fewer calories but it would definitely be more filling. As there is only so much room in your stomach, eating more foods with a lower caloric density can help you to take in fewer calories overall. Simply put, you will feel less hungry, making waist management an easier task.

But one instance where water alone can offer some real weight control perks is when it replaces calorie-containing beverages. Obviously if you have water instead of a sugar-containing soft drink or fruit juice, you will consume fewer calories. Switch to water over one can of regular pop on a daily basis and you’ll save the caloric equivalent of about 15 pounds a year.

Here’s a nifty trick, though, to help you save calories if you are a wine drinker. Always be sure to have a glass of water alongside your glass of wine. While years ago, spritzers, where the wine and water was combined, were popular, nowadays, wine drinkers tend to enjoy their vintages and would never dilute them with water. But if you make it a practice to have water to drink to quench your thirst and sip your wine for taste, then you will consume much less wine and consequently fewer calories. Just how often have you finished a glass of wine off too quickly because you were thirsty?

Keep in mind that staying well hydrated isn’t just a warm weather issue. It certainly may be more pronounced when outdoor temperatures soar, but exercise and your environment can make it a year-round matter.

An Example of a Food Tough to Digest

4 Sep
Fried chicken nuggets (© Thinkstock Images/Jupiterimages)
Fried chicken nuggets
 
Anytime you take a food, dip it in batter and then deep fry it, you turn it into something that can be a bit hard on the gut. Fried foods inevitably are greasy and high in fat, both of which spell trouble for the stomach. If you already suffer from inflammatory bowel disease, greasy foods are especially problematic and can cause symptoms like nausea and diarrhea, says Tara Gidus, a dietitian in Orlando, Fla. To make a healthier version, take frozen chicken nuggets (or use your own breadcrumb batter on chicken breasts) and bake them, rather than fry.

The advice to forgo fried for flavorful alternatives is also helpful for other traditionally greasy snacks, like potato chips. To get the crunchy, salty sensation of chips without the unfortunate side effects, look for baked versions of potato chips or switch to low- or no-fat snacks like pretzels, air-popped popcorn or soy crisps.

 

9 Health Benefits of Eggs

2 Sep

Some of you may have eaten eggs over the Easter weekend so I thought I’d post ten health benefits of eggs (and it doesn’t count if they were chocolate eggs!)

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Jelq (Penis Enlargment Method Used By Arab mens)

2 Sep

HOW TO JELQ: A STEP BY STEP GUIDE

1. Lather your penis with lubrication. The best penis lubricants allow you to get several jelq strokes in before having to reapply.2. bring it to a 50-75% erection level.3. When jelqing, your penis shouldn’t be erect enough to have sex, but it should be engorged enough so you can effectively push blood throughout the penis.4. With either hand, use your thumb and pointer finger to create an OK-grip around the base of your penis. Place the grip as close to the pubic bone as possible.

5. Apply pressure to the grip and slowly move it up the penis. The ideal jelquing pressure is one that does not hurt, but effectively forces blood up the penis.

6. Stop the grip directly before it reaches your glans (do not jeql your glans). You have completed one jelq. Each jelq should take approximately 2 to 3 seconds.

 
7. Subsequently, take your other hand and repeat the jelqing process.