Swapping out SODA for WATER can help you lose 14 pounds a year

Cutting back on soda intake and replacing them with water may lead to significant weight loss within a year, a recent Consumer Reports study revealed.

According to the report, drinking 20 ounces of water in place of the same amount of soda may help a person ward off as much as 119 cups of refined sugar within a year. This, in turn, prevents the body from absorbing 52 extra pounds of refined sugar over the same period. The report also showed that swapping out soda with water may lead to a total weight loss of 14 pounds within one year.

The report also revealed that consuming less-sugary beverages — such as milk, orange juice, and energy drinks — instead of soda may result in a significant weight loss between three to more than nine pounds. This also reduces refined sugar consumption between 47 to 97 cups per year.

Researchers said adopting these changes could make a difference in today’s worsening obesity epidemic. According to the experts, an average American consumes between 150 calories from soda each day, which was a big part of the 300 extra calories that the general population has apparently added to their daily diets over the years.

“Take away one can of soda, which would be about 150 calories, and you’re halfway there to offsetting that,” Philadelphia Health Commissioner Dr. Thomas Farley said in a Daily Mail article.

The experts also noted that young people are more likely to benefit from this method, as doing so would readily stem childhood obesity that usually persists in adulthood.

According to the Centers for Disease Control and Prevention (CDC), frequent consumption of sugar-sweetened beverages may result in a plethora of adverse health conditions including diabetes, heart disease, kidney diseases, and tooth decay as well as gout, cavities, and non-alcoholic liver disease.

Replacing soda with water may facilitate weight loss, studies show

Previous studies have already established that replacing soda with water may significantly improve body weight.

Just last year, a study carried out by Virginia Tech and the University of North Carolina at Chapel Hill revealed that replacing one eight-ounce sugary drink with the same amount of water may help reduce calorie intake in adults aged 19 years and older. (Related: Water before meals helps with weight loss, say researchers.)

The experts also noted that adopting the one-for-one drink swap method helped improve the participants’ scores on the Healthy Beverage Index. “Regardless of how many servings of sugar-sweetened beverages you consume, replacing even just one serving can be of benefit …We found that among U.S. adults who consume one serving of sugar-sweetened beverages per day, replacing that drink with water lowered the percent of calories coming from drinks from 17 to 11 percent. Even those who consumed more sugary drinks per day could still benefit from water replacement,” researcher  Kiyah J. Duffey told Science Daily online.

In another study, researchers at The University of Nottingham and Tehran University of Medical Sciences found that replacing diet soda with water helped improve body weight and insulin sensitivity in obese women with type-2 diabetes.

“Our results are very interesting. They show that the women drinking water after their main meal at lunch time over 24 weeks lost on average 1.16kg more than the women who drank diet drinks after their meal. We think that by drinking water instead of sweet-tasting diet drinks, the women may be adhering better to the weight loss diet because artificial sweeteners may increase desire for sweetened and more energy dense foods,” researcher Dr. Hamid Farshchi said in a university release.

Sources include: 

DailyMail.co.uk

ScienceDaily.com

Nottingham.ac.uk

3 Blunders to Avoid on Your Weight Loss Journey

There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in fewer calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.

A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

2) Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

3) Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss, due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly, a number of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food.  A 16 oz fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least, I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it, when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?

Give Your Body and Health a Reboot with the Help of Regular Detoxing

When you hear the word “toxin,” what’s the first thing that comes to mind? If you’re like most people, you probably associate the word with chemical spills and the like.

However, humans are actually surrounded by toxins—from the smog in the air, to the chemicals in your shampoo, and even the remnant fertilizers in your produce. When toxins accumulate over time, they can lead to many serious illnesses, including cancer.

Luckily, you can rid your system of these harmful substances by undergoing a detox where you abstain from food and take supplements to flush out toxins in the body.

Here are just a few of the benefits you can expect to enjoy when you do a detox program:

Feel light and free

When toxins build up in your organs, they can’t function as efficiently as before. Your kidneys, for instance, won’t be able to filter your blood as well as it could, leading to potential illnesses. Luckily, regular detoxing rids your vital organs of these burdens, which leads many people to note that they feel lighter and more energetic. If you don’t feel quite like yourself and can’t pinpoint why, perhaps you can try detoxing your body.

Bye bye free radicals

According to LiveScience.com, the human body is always under oxidative stress. This means that the oxygen in our body splits into single atoms with unpaired electrons. These single atoms seek out other atoms to pair with, which is why they are called free radicals. Unfortunately, this process damages cells and even the human DNA.

That’s why reducing the amount of free radicals in the body is believed to help prevent major diseases. One effective way of doing so is by doing a detoxing cleanse, which improves your immune system, allowing it to more effectively fend off free radicals.

Cope better with stress

In today’s fast-paced world, stress is a daily reality. While some of your stressors can’t be avoided (e.g. overwhelming workload), you can help your body better cope with them through detoxification.

Stressful situations are particularly taxing on your adrenal glands. Unfortunately, substances such as alcohol and caffeine can overstimulate the adrenal glands, magnifying the effects of stress. By doing a detox session, you rid your body of these chemicals, which gives your adrenal glands a break and allows it to reboot.

Glowing skin

When you ask people what the body’s biggest organ is, many of them will likely answer the brain. While the brain is certainly one of the bigger (not to mention vital) organs, this honor actually goes to your skin. After all, what other organ covers you from head to toe?

With a detox plan, you remove the toxins in your organs and blood stream, which can help make your skin healthier, too. In fact, many people who undergo detoxing remark that their skin is surprisingly clearer and smoother afterwards. However, do note that this is not an overnight fix: since you’re cleaning your body from the inside out, be patient and let the detox process do its wonders.

Sharper mind

Do you find yourself spacing out often or having troubles concentrating? If so, the food you eat might be to blame. That’s because sugar- and fat-filled food can cause the body to feel lethargic, clouding your thinking and focus.

By incorporating regular cleanses into your health routine, you can purge excess sugar and fat from your system, restoring clarity of thought. For maximum results, consider doing meditative activities such as yoga while you are doing your cleanse.

Make better choices

Once you see just how effective and beneficial detoxing is, you often become more aware of the food and drinks you consume because you want to avoid introducing more toxins to your body. Likewise, you may also be more inclined to take up complementary activities, such as working out regularly.

In a world where you face a daily barrage of toxins, it’s heartening to know that practices such as detoxing can help your body reboot so it can perform at its peak. But as you start with detoxing, be sure to research the different models first—some require you to detox for just seven days while others can last several weeks. For beginners, there are products out there that you can take daily, making it a convenient option.

Of course, no detox program will succeed if you don’t clean up your diet. For best results, engage in other activities that naturally rid the body of toxins such as regular exercise and sauna baths.

Sources:

[1] http://www.livescience.com/54901-free-radicals.html

[2] http://www.livestrong.com/article/18969-benefits-detoxing-body/

[3] http://www.charismamag.com/life/health/23471-12-benefits-of-detoxing-the-body

[4] https://www.mindbodygreen.com/0-9818/5-unexpected-awesome-benefits-of-doing-a-cleanse.html

Purple Cabbage Juice That Beats Hypertension, Cancer, Removes Toxins & Heals Gut Naturally

If you don’t like to juice green cabbage, try juicing the purple cabbage instead. Purple cabbage has a vibrant beautiful color when juiced and tastes quite sweet, unlike green cabbage which can be a tad more bitter. Cabbage is absolutely loaded with goodness. It contains powerful antioxidant and anti-inflammatory properties. It’s wonderful for heart health, helping to reduce cholesterol by binding bile acids in the intestine. The lactic acid in cabbage also acts as a potent colon cleanser.

This recipe is a master healer to the gut and digestive system, beats hypertension, prevent cancer and loaded with phytonutrients known to guard against cancer and cleanse your kidneys too.

Purple Cabbage Juice Recipe

INGREDIENTS:

3 plums
1/4 small purple cabbage
1 beetroot (beet)
2 sticks of celery
1 orange

DIRECTIONS:

Wash all produce well.
Remove the stones from the plums.
Chop the desired amount of cabbage; I used a small purple cabbage.
Peel the orange.
Juice ingredients.
Pour over ice and enjoy!

Why Are These Ingredients BENEFICIAL?

Plums

-Fight against infectious agents, counter inflammation and free radicals.
-Vitamin A found in plums is also known to protect from oral and cavity cancer.
-Eating three servings of this fruit daily can lower the risk of developing age-related macular degeneration.

Celery

-Beneficial to the digestive tract.
-Great sources of antioxidant and phytonutrients.
-Provides a fair amount of dietary fiber.

Purple Cabbage

-Purple cabbage is rich in these antioxidants which has also been found to make skin supple and clear.
-Purple cabbage is an alkalizing food. It helps regulate the pH in our system.
-Cabbage aids in digestion and elimination Cabbage can dramatically lower bad cholesterol and helps lower blood pressure.

Orange

-Rich in Vitamin C, B6, A, E, calcium, iron, magnesium, potassium, and zinc.
-Aids in digestion.
-Purify blood naturally.

Beets

-Super Antioxidant for a Long, Healthy, Pain-Free Life
-Beetroot ingestion can be one of the useful means to prevent lung and skin cancer.
-The betalains in beets have been used in certain treatments of depression.

Sources:

http://www.livestrong.com/article/410758-what-are-the-health-benefits-of-red-cabbage-vs-green-cabbage/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082903/

https://www.sciencedaily.com/releases/2008/03/080307081409.htm

https://www.ncbi.nlm.nih.gov/pubmed/7700983

Losing weight can be as easy as starting a vegan diet

Could a vegan diet really help with weight loss? While there are many reasons people choose to follow a vegan diet and lifestyle, such as concerns about animal welfare and cruelty, the environment and sustainability, there are also many health-related reasons to embark on a vegan path.

Following a vegan diet can be very rewarding and beneficial for your health, and can even help you lose weight if need be. While it is true that there are many diets that promote weight loss and are not healthy — some fad diets may fit this scenario, for example — a varied vegan diet can provide your body with a wide array of essential nutrients. In 2014, a study led by a group of European researchers found that a vegan diet was consistently healthier than other diet types, including vegetarian, pesco-vegetarian, and omnivorous eating patterns.

In their conclusion, the team writes, “The use of indexing systems, estimating the overall diet quality based on different aspects of healthful dietary models (be it the US Dietary Guidelines for Americans or the compliance to the Mediterranean Diet) indicated consistently the vegan diet as the most healthy one.” Overall, vegans took in fewer calories, had a better fat intake profile and consumed more fiber than their peers.

Vegan diets don’t just provide good nutrition, they can also help with weight loss efforts. That may seem obvious, due to the restrictive nature of the diet — but don’t be fooled: Following a vegan life will not leave you constantly hungry, and in fact, you may find that you are feeling fuller and more satisfied after meals than ever before.

Because a vegan diet is loaded with fruits, vegetables, whole grains, nuts, seeds, beans and legumes, this way of eating generally comes with a high fiber intake. Taking in more fiber can help reduce your calorie intake, without a need to actively restrict what you’re eating. Studies have shown that increasing your fiber intake by just 14 grams a day can help you naturally reduce your total daily calorie consumption by a whopping 10 percent! This can easily translate to weight loss over time. (RELATED: Read more stories about natural weight loss at Slender.news)

The satiety-promoting nature of fiber could explain why study participants assigned to a vegan diet lost weight even though they were allowed to eat until they felt full.

Due to the high intake of fruit and vegetables that accompanies veganism, it is no surprise that this way of eating also tends to come with a naturally lower calorie intake. Fruits and vegetables are naturally less calorie-dense than other foods, so it’s easy to feel full on less. But, fruits and veggies are also naturally very nutrient-dense, so even though you’re eating fewer calories, you’re still getting a surplus of vitamins, minerals and phytonutrients.

A well-planned vegan diet comes with many health benefits, but for the vegan, planning is truly essential. A poorly orchestrated vegan diet may not meet all of your nutrient needs and can increase your risk of deficiency. For example, B12 deficiency is a risk for vegans, but especially for those who are not actively consuming B12-fortified foods or supplements. Calcium, omega-3 fatty acids, iron, iodine and zinc are other areas of nutrition that a vegan or vegan-to-be might want to be concerned about. Vitamins A and K12 may also require special attention, depending on your genetics.

Falling deficient in these nutrients can have deleterious effects on your health, and may cause nervous system damage, hypothyroidism, anemia, bone fractures or depression. With proper planning and understanding, these needs can usually be met fairly easily. However, your individual genetics may impact your ability to absorb or maintain adequate levels of certain nutrients, like vitamin A or choline. If you plan on starting a vegan diet, you should keep a record of your daily food and nutrient intake, and consider visiting your chosen healthcare practitioner to ensure that you are meeting your body’s nutritional needs.

Sources: 

AuthorityNutrition.com

NCBI.NLM.NIH.gov

Boost your mood with Saffron – Mother Nature’s Prozac

More and more people suffer from depression today than ever before. Reports reveal that 1 in 10 US adults say they are suffering from depression and by 2020, depression is anticipated to be the world’s second-leading cause of disability. Negative side effects and dangers of psychiatric medications are two main drawbacks to conventional treatment programs for depression. Also, they do not often work. In fact, about 90% of patients endure at least one of the many serious side effects from these medications.

Therefore, natural healthcare providers and their patients are looking for a safer way to fight mood disorders. Saffron is a popular natural depression treatment. In fact, it seems to be as effective as common antidepressant pills like Prozac and Imipramine but without the adverse side effects.

This fascinating spice has been used to treat more than 90 diseases over 4,000 years. Saffron is the most costly spice in the world. Price estimates range from $1,000 to $5,000 per pound. The cost is extraordinary because it takes about 80,000 crocus flowers and a quarter million dried stigmas to deliver one pound of saffron. Moreover, the harvesting is not easy as well. It is done entirely by hand during just one to three weeks a year.

Saffron as Natural Antidepressant:

In traditional Persian medicine, saffron is used for depression. Several studies state that saffron relieves many psychiatric conditions.
Iranian researchers say that saffron may work in the same way that many antidepressants do. Two compounds in saffron (safranal and crocin) protect levels of several brain chemicals that boost and stabilize mood. These compounds may exert anti-depressant effects by keeping balanced levels of dopamine, norepinephrine, and serotonin. Chinese scientist concluded that crocin was the active compound and should be considered as new plant substance for curing depression.

The Latest 2014 review of studies examined 14 studies which used saffron as an anti-depressant. Human studies show there is a benefit to both anxiety and depression.
In one study, researchers studied 40 people with mild to moderate depression divided into two groups; one took saffron (15mg x2 daily), the other fluoxetine (Prozac). As a result, after two months, saffron was as effective as Prozac.

In another study from Iran, one group took 30mg of saffron daily; the other received a placebo. After 6-weeks, the ‘saffron group’ had much lower score on the standard test for depression.
Another study saw an even stronger anti-depressant effect of this spice.
Saffron was even compared to a tricyclic antidepressant imipramine (Tofranil) and was shown to be just as effective as the drug and without the negative side effects.

”Findings from clinical trials conducted to date indicate that saffron supplementation can improve symptoms of depression in adults with major depression.”
”Findings from initial clinical trials suggest that saffron may improve the symptoms and the effects of depression, anxiety, premenstrual syndrome, sexual dysfunction, and infertility.”

More Uses and Benefits:

• Sexual Dysfunction (Studies show that saffron is effective in treating erectile dysfunction).
• Macular Degeneration (A study from Australian and Italian researchers shows that it helps slow the progression of age-related macular degeneration and improves vision; also, it prevents retinal damage in animal studies).
• Pancreatic Cancer Stem Cells (Researchers found that crocetinic acid inhibited the growth of human pancreatic cancer cells).
• Alzheimer’s Disease (Saffron is as effective as the Alzheimer drug donepezil based on studies).
• Metabolic Syndrome (Saffron may significantly reduce the symptoms of metabolic syndrome).
• PMS (A study found saffron relieves symptoms of premenstrual syndrome).
• Menstrual Cramps (Significant reduction).
• Atherosclerosis
• Infertility (from Urology Journal – 50mg of saffron daily for three months, result: percentage of normally shaped sperm rose by 21%).
• Multiple Sclerosis (Pakistan researchers state that saffron may be potentially useful for the treatment of MS).
• Parkinson’s (Crocetin, a compound isolated from saffron is helpful in preventing Parkinsonism and has therapeutic potential in fighting this neurological disorder).
• Anxiety and Insomnia (In animal study, scientist found that saffron reduced anxiety-like activity and increased total sleep time).
• Memory loss (Saffron improved memory in animals – Findings from Behavioral Brain Research).
• Cancer (Researchers reviewed more than 30 studied on saffron and cancer and concluded that it may have potential to prevent and treat certain forms of cancer).
• Weight Loss (A 2010 study published by Elsevier found that taking saffron could help people control their compulsive eating – significant reduction in their snacking).
• Some More Possible Uses And Benefits: Inflammation, Stomach Problems, Pain Relief, Diabetes, Heart Health, Blood Pressure, Cholesterol, Potent Antioxidant, Asthma, Cough

Safety, Side Effects and Dosing:

Consuming saffron in higher doses can be dangerous.
For the treatment of mild to moderate depression and in premenstrual syndrome 30 mg daily in two divided doses is effective. Doses of up to 1.5 g per day of saffron appears to be safe; saffron poisoning symptoms appear after you take more than 5 g in a single dose; it may be lethal if taken as a 10-20 g dose.
Also, pregnant and breastfeeding women should avoid intake of saffron. As always, consult a medical professional or qualified herbalist before adding a powerful new component like this to your herbal regimen.

Conclusion:

Remember, that in spite of saffron benefits, high doses can be potentially dangerous – you do not need much. Just a pinch is all you need for most dishes.
Avoid the ‘powder form’ and look for the complete stigmas or threads. The powders are often mixed with poor quality or other spices like turmeric. Saffron fakes are also quite common so be sure to get a genuine one.
If you would like to try saffron for depression, please talk to your doctor before changing or trying anything new. It would be best to work with a natural medicine practitioner who is well-educated on using herbals alongside medications.

Sources:

1. Healing Spices, Bharat B. Aggarwal, PhD
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4643654/
3. https://www.ncbi.nlm.nih.gov/pubmed/26165367
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731881/
5. http://www.greenmedinfo.com/blog/8-proven-health-benefits-saffron
6. https://www.psychologytoday.com/blog/inner-source/201601/saffron-emotional-health