Caffeine And Healthy Diet May Boost Memory, Thinking Skills

A study published in this month’s Journal of Nutrition is any indication, the caffeine in coffee might offer not just a momentary mental boost but also longer-term effects on thinking skills. Having an alcoholic drink a day might also benefit our mental performance, but the line between just right and too much is uncertain. An even better strategy for maintaining memory and thinking skills with age may be to eat a healthy diet.

In the study, researchers from the National Institute on Aging compared scores on various tests of thinking skills and memory with caffeine, alcohol, and nutrient intake in 727 men and women taking part in the Baltimore Longitudinal Study of Aging. Over all, participants who ranked high on the healthy diet scale did better on 10 tests of memory than those with lower diet scores. The same held true for those who took in more caffeine. The effects for moderate alcohol drinking were mixed.

The caffeine-brain connection

The reason you get a quick wakeup call after chugging a mug of coffee has to do with the way caffeine tricks your brain. Not only is caffeine a brain stimulant, but it also blocks receptors for a chemical called adenosine, which normally prevents the release of excitatory brain chemicals. With adenosine out of the way, these brain-sparking chemicals can flow more freely—giving you a surge of energy and potentially improving mental performance and slowing age-related mental decline.

The Journal of Nutrition study isn’t the last word on the subject of caffeine and memory. It showed that people—particularly those who were ages 70 and over—who took in more caffeine scored better on tests of mental function, but not on memory tests or other measures of mental ability.

Some previous studies have shown improved long-term memory performance and thinking ability in regular caffeine consumers; others haven’t shown any connection.

Drink to your cognitive health?

When it comes to alcohol, its effects on memory and thinking skills may depend on how they are measured and how much you’re drinking. In this study, moderate alcohol use appeared to improve working memory and attention—especially in women and in those ages 70 and over. But those benefits could come at the expense of declines in skills like executive function and global thinking.

Excessive drinking, defined as more than two drinks a day for men or more than one a day for women, is known to harm the brain. Over time, excessive drinking can cause everything from short-term memory lapses to more permanent problems. Any benefits from alcohol seen in theJournal of Nutrition study came from moderate drinking.

Better memory through diet

The study also looked at the connection between diet and mental performance. People who ate foods with plenty of healthful nutrients had better attention and memory than participant with poorer diets. A healthy diet was also linked to good thinking skills in women and participants under age 70. In particular, foods that are part of the Mediterranean diet—fruits, vegetables, nuts, fish, olive oil, and whole grains—show promise for preserving memory and preventing Alzheimer’s and other forms of dementia.

A recipe for maintaining memory

This study is just one of many linking healthy eating habits with maintaining memory and thinking skills into old age. Continuing a healthy diet, or switching to one, makes sense on many levels. It probably is good for your brain, and it’s definitely good for your heart, bones, muscles, and overall health.

As for caffeine? There’s no evidence yet that you need to start drinking coffee or tea to protect your brain. If you like drinking caffeinated beverages, enjoy them. But keep in mind that adding lots of sugar or cream, or getting caffeine via sugar-sweetened soda, may counter any benefits.

What about alcohol? If you enjoy drinking alcohol, keep it moderate—or less. As the researchers write, “alcohol has potentially deleterious effects over time with lower intake being a better choice than moderate intake.”

Why Are Trans Fats Bad For You? The Disturbing Truth

There is a lot of disagreement in nutrition. But one of the few things people actually agreeon is the unhealthy nature of trans fats.

Fortunately, consumption of these horrible fats has gone down in recent years and decades. But we are still eating way too much of them, which has various detrimental effects on health.

This article takes a detailed look at trans fats… what they are, why they’re so bad for you and how to avoid them.
What Are Trans Fats?

Trans fats, or trans fatty acids, are a form of unsaturated fat. Unlike saturated fats, which have no double bonds, unsaturated fats have at least one double bond in their chemical structure.

This double bond can be either in the “cis” or “trans” configuration, which relates to the position of hydrogen atoms around the double bond.

Basically… “cis” means “same side,” which is the most common structure. But trans fats have the hydrogen atoms on opposite sides, which can be a problem.

Natural vs Artificial Trans Fats
Natural trans fats have been part of the human diet ever since we began eating the meat and dairy from ruminant animals (such as cattle, sheep and goats).

Also known as ruminant trans fats, they are completely natural, formed when bacteria in the animal’s stomach digest grass.

These trans fats typically make up 2-5% of the fat in dairy products and 3-9% of the fat in beef and lamb.

However, dairy and meat eaters do not need to be concerned.

Several review studies have concluded that a moderate intake of ruminant trans fats does not appear to be harmful.

The most well-known ruminant trans fat is conjugated linoleic acid (CLA), which is believed to be beneficial by many and often consumed as a supplement.

It is found in relatively large amounts in dairy fat from grass-fed cows, which is extremely healthy and linked to a reduced risk of heart disease.

However… the same positive things can NOT be said about artificial trans fats, otherwise known as industrial trans fats or hydrogenated fats.

These fats are created by pumping hydrogen molecules into vegetable oils. This changes the chemical structure of the oil, turning it from a liquid into a solid.

This process involves high pressure, hydrogen gas, a metal catalyst and is highly disgusting… the fact that anyone would consider them suitable for human consumption is baffling.

After they have been hydrogenated, the vegetable oils have a much longer shelf life and are solid at room temperature, with a consistency similar to saturated fats.

Although humans have been consuming natural (ruminant) trans fats for a very long time, the same is NOT true for artificial trans fats… which are seriously harmful.

How to Avoid Trans Fats
Big improvements have been made in recent years, although trans fats are still present in many processed foods.

In the US, manufacturers can label their products “trans fat free” as long as there is less than 0.5 grams of trans fats per serving.

You can see how a few a “trans fat free” cookies could quickly add up to harmful amounts.

To make sure you’re avoiding trans fats, read labels. Don’t eat foods that have the words “hydrogenated” or “partially hydrogenated” on the ingredients list.

Unfortunately, reading labels isn’t enough in all cases. Some processed foods (like regular vegetable oils) can contain trans fats, without any indication on the label or ingredients list.

One US study that analyzed store-bought soybean and canola oils found that 0.56% to 4.2% of the fats were trans fats, without any indication on the packaging.

In order to avoid trans fats, the best thing you can do is eliminate processed foods from your diet.Choose real butter instead of margarine, and olive oil or coconut oil instead of harmful vegetable oils… and make time for home-cooked meals instead of fast food.

6 Essential Nutrients and Their Functions

An essential nutrient is a nutrient that the body cannot synthesize on its own -- or not to an adequate amount -- and must be provided by the diet. These nutrients are necessary for the body to function properly. The six essential nutrients include carbohydrates, protein, fat, vitamins, minerals and water.

Carbohydrates

Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars. Make at least half of the grains you consume whole grains. Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.

Protein

Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Nine of the 20 amino acids, known as essential amino acids, must be provided in the diet as they cannot be synthesized in the body. Ten to 35 percent of your daily calories should come from lean protein sources such as low-fat meat, dairy, beans or eggs.

Fat

Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from fat. Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado.

Vitamins

Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers. Folate, found in foods, helps to prevent birth defects. Pregnant women or women who plan to become pregnant should speak with their physician about taking a folic acid supplement, the synthetic form of folate, in addition to their diet. Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or synthesized by the sun.

Minerals

Sodium helps to maintain fluid volume outside of the cells and helps cells to function normally. Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to maintain and build strong bones and teeth. Include three servings of calcium-rich foods per day including milk, low-fat cheese and yogurt.

Water

Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body. All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3 liters per day.

What Are the Health Benefits of Eating Fresh Vs. Frozen Fish?

Although it might seem that fresh fish would a healthier choice than frozen, the truth is that both fresh and frozen fish can be healthy choices, as long as you store and prepare them properly. The freshness of the fish, along with how it was frozen and how quickly it was frozen, can impact its taste and texture, as well as its bacterial content.

Spoiling

Both fresh and frozen fish can spoil. Eating fish within a few days ensures that it doesn't have time to spoil. Store fresh fish for no longer than one to two days in the refrigerator before eating. Frozen fish can spoil if it thaws during transport. Look for signs of possible spoilage, such as rips or tears in the packaging. Don't refreeze seafood once it thaws. If you buy frozen fish, don't pick packages stored above the chill line. If fresh fish has an ammonia-like odor, it might be starting to spoil.

Bacterial Contamination

Freezing fish halts bacterial growth that can make you sick. Eating fresh fish or keeping it in the refrigerator can also retard bacterial growth. Undercooking fish is the main cause of bacterial infections contracted from fish, such as shigella, salmonella, vibrio cholerae, staphylococcus or clostridium. If you don't thaw fish thoroughly before cooking, slightly frozen areas might not cook all the way through. Cook to an internal temperature of 145 degrees Fahrenheit. Bacteria also can grow during the thawing process, if you thaw fish in warm environments such as the kitchen. Thaw fish in a bowl of cold water or in the refrigerator.

Nutrition

Freezing doesn't reduce the nutritional content of fish, in most cases. Protein, fat and fat-soluble vitamins such as vitamins A and D aren't affected by the freezing process itself. But when you thaw the fish, you can lose some of the water content as the fish thaws. The water can contain some of the water-soluble vitamins and minerals. If you use all the water lost from the fish for cooking, you will retain the vitamins and minerals. Because fresh fish doesn't lose any of its water content, it won't lose any vitamins or minerals.

Taste and Appearance

While they don't affect your health directly, the taste and appearance of fish can affect your willingness to eat it. Because fish contains lean protein and essential omega-3 fatty acids, it's a valuable addition to your diet. Most people can't tell the difference between fresh and appropriately frozen fish, the Alaska Seafood Marketing Institute says on the What Cooking America website. Fish can turn slightly mushy, with an unappealing texture, if thawed in warm water or in a warm room.

How to Read Nutrition Labels for Low-Glycemic Shopping

Even though you can't find a food's glycemic index or load on its packaging, the ever-present nutrition facts label is a valuable tool for finding the best low-glycemic choices, as well as the best foods for weight loss. Knowing what to look for on the label can make life easier for you as you navigate the grocery store aisles.

Examining the nutrition facts label
Following a low-glycemic diet for weight loss means you must look at the whole picture of the foods you eat. Determining that a particular food is low-glycemic is only half of the equation. You also need to make sure that food is both healthy and low in calories. The nutrition facts label gives you all the info you need to know to make an informed choice.

Following are the basics on what a standard nutrition facts label in the United States covers:

Portion size: How many portions are in the package. Portion size is one of the most important things to look at first because it means the rest of the information you find on the label is based on that specific portion size. So if the package says there are two servings and the calorie level is 100, then you'll end up with 200 calories if you eat the whole package.

Calories: The amount of energy in one serving. Shoot for lower calorie levels when choosing your foods and be willing to compare different products to find the perfect one. If you're looking at entire entrees, follow these guidelines:

• Women should consume 400 to 500 calories per meal
• Men should consume 500 to 700 calories per meal.

If your entree is less than the top number in the recommended calorie range, that's okay.

Total fat: One of the three sources of calories for the body. Consuming a moderate amount of fats is important for your overall health. A gram of fat has more calories than a gram of carbohydrate or protein, causing your calorie level to add up quickly whenever you consume fats. Try to get no more than 30 percent of your calories from fat per day.

An easy way to determine the amount of fat you're consuming without breaking out the calculator is to look for 3 grams of fat per 100 calories.

Saturated fat: A subgroup of total fat that's considered unhealthy. Increased saturated fats in the diet are linked with heart disease and certain types of cancer. Try to get no more than 10 percent of your daily fat intake from saturated fats.

A good rule of thumb is to only consume 1 gram of saturated fats per 100 calories.

Trans fat: A man-made fat that's linked with heart disease. Do your best to purchase products without trans fats. If they aren't listed on the label, go to the ingredients list and look for the terms hydrogenated oil or partially hydrogenated oil; these terms are another way of saying a food has trans fats.

You may notice that the label says 0 trans fats, yet you still see hydrogenated oils listed among the ingredients. That means the food is made with trans fats, but for that portion size the amount of trans fats adds up to less than 0.5 grams. If you use more than the listed portion size, that minimal amount of trans fats will add up.

Fiber: The indigestible portion of a plant that provides roughage. The more the better! Fiber helps control your blood sugar and helps you feel full for a longer period of time. It provides denseness to foods and has no calories. Shoot for 3 grams of fiber or more per serving.

Sodium: A flavor-enhancing preservative. Sodium can cause your body to retain fluid, making you feel heavy and bloated. Scientific research shows that it may even stimulate your appetite. Choose lower-sodium items, and limit your sodium intake to 240 milligrams per serving.

Staying at or below 240 milligrams of sodium per serving tends to be difficult when you're dealing with packaged and canned foods because they often use sodium as a preservative. Do the best you can by finding the lowest sodium content available.

Using the ingredients list
Although nutrition facts labels include data on total carbohydrates and sugars, that doesn't give you much to go on as far as glycemic load. To determine that, you really need to know what the food is made up of. For instance, if you find whole-grain bread, you need to know what grain was used to make it — wheat, oats, or millet. Wheat and oats are fairly low-glycemic, but millet can be medium- to high-glycemic. Fortunately a food's ingredients list can give you a good idea whether you're buying a product that uses low-glycemic foods. Ingredients are listed from highest content to lowest. So the first ingredient makes up most of that food, and the last ingredient makes up the least amount.

Unless a product is tested for its glycemic index, you can only make your best-educated choice about it. If you know, for example, that most tested whole-wheat breads are low-glycemic, then you can get an idea for other products made of the same ingredients.

Nutrition Facts Of Fruits

Fruits are nature’s wonderful gift to the mankind; indeed, they are life-enhancing medicines packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (Plant derived micronutrients). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body free from diseases and keep it healthy!

• Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.
• Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and to help in smooth bowel movements as well as offer relief from constipation ailments.
• Fruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins.These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, andsecondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values, which is measured in terms of their "Oxygen Radical Absorbent Capacity" or (ORAC).
• Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple pigments. Consumption of fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties that help remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Majority of these pigments in the fruits tend to concentrate just underneath their skin.
• Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, pigment anti-oxidants. Altogether, these compounds help the body prevent or at least prolong the natural changes of aging by protecting from damage and rejuvenating cells, tissues, and organs. Their overall benefits are manifold! Fruit nutrition benefits are emormous! Including fruits in daily diet, you are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)…etc., and the list of fruit nutrition benefits simply never ends.

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.

The term, "one fruit serving" is about 250 g of cleaned, edible-portion of the fruit, excluding discards like peel, seeds, etc.

Include seasonal fruits in the daily diet. Variety of fruits type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of a and ß carotenes, zea-xanthin and crypto-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.

Selection of fruits

To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.

In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray. Buy whole fruits instead of section of them (for example, buy a small size watermelon instead of a section of big size melon).

Dry fruits
Dry fruits are rich source of nutrients such as vitamins and minerals. Consumption of some dry fruits daily enhances the overall bioavailability of nutrients. Try raisins (dried grapes), apricots, dates, figs, tamarind..., which are indeed very good in iron, calcium, zinc, selenium and manganese. In addition, mixing dry fruits with some fresh fruits would help you get vitamin C which in-turn facilitates complete absorption of iron inside the stomach.

How to use fruits?

Barring few fruits like wild-berries, try to wash them soon after shopping. Rinse them in salt water for a few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dirt, sand and any residual chemical spray. Eat them while they are fresh, since certain fruits have very short shelf life and their health benefiting properties decline with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to enjoy their true flavor, taste, and to get maximum fruit nutrition benefits.

These Are a Few Of Best Greens

Most people eat at least one vegetable that's green. Whether it's spinach, broccoli, green beans, peas or all the above, rarely is there a person that does not eat any.From an early age we have our parents and grandparents tell us to eat our greens and even the media, like Popeye, teaches us to eat our spinach so we get stronger. However, these are greens we all grew up on. There are many more greens out there which you may not even be familiar with but should be a part of any healthy and varied diet. Some of my favorites that are currently available are: arugula, chard and bok choy.

Arugula also called salad rocket, Is a very tasty leafy green (picture above) that has a refreshing peppery taste. It is very high with antioxidants and phytochemicals that help fight multiple cancers as well as vitamin C, vitamin A, vitamin K, folate and B vitamins. Arugula is also rich with nitrates that are compounds that help dilate the blood vessels. This in turn helps lower blood pressure and possibly improve aerobic performance. Arugula is mainly used in salads, pasta, pizza, soup or to accompany cold dishes. Here are some great recipes to try out with this lovely, tasty green.

Chard also called Swiss chard, is also a leafy green very similar to kale. The leaf is dark green but the stalk can be in multiple colors mainly: yellow, white and red. The leaf has somewhat of a bitter taste unless cooked. Chard is also rich with antioxidants and phytonutrients that help fight inflammation as well as contains a high amount of vitamin C, vitamin A and vitamin K. It is also a good source of different minerals such as phosphorus, magnesium, manganese, calcium, iron, copper and potassium. Chard can be eaten raw, in soup, stir fry, tomato sauce or even quiche. Here are some healthy recipes to help incorporate more chard into your cooking.

Bok Choy also known as Chinese cabbage, is not a leafy green but a type of cabbage. It has a very subtle somewhat sweet flavor. Similar to the other 2 greens noted above, bok choy also has a good amount of antioxidants and phytochemicals that help fight certain cancers as well as lower the "bad cholesterol", LDL. Bok choy is rich with vitamin A, vitamin C, vitamin K and multiple B vitamins. It also has a moderate amount of some minerals such as: potassium, calcium, iron, magnesium, phosphorus and manganese. Bok choy is not eaten raw but only cooked. It is common in Asian cuisine but can go into anything hot including: stir fry, soup, tomato sauce, chicken saute, etc. Here are13 recipes to help you incorporate this delicious vegetable.

To combine all 3 together here is a cool stir fry recipe:
3 cups chopped chard
3 cups chopped bok choy
1 medium yellow onion chopped
2 garlic cloves, minced
1 Tbsp olive oil
2 Tbsp teriyaki
0.5 tsp red pepper flakes
1 -2 cup arugula

Turn stove on medium. Heat oil in pan. Add onions and stir until slightly translucent (4-5 minutes). Add garlic and stir for 2-3 minutes. Add chard and bok choy stir for about 5 minutes. Add teriyaki and red pepper flakes. Stir until stalks are soft (about 5-7 minutes). Move hot stir fry into serving bowl. Add arugula and stir. Serve hot or cold. Note; you can also add chicken breast or shrimp to make this a complete meal

Greens can be way more interesting than just your usual 4 or 5. Experiment a little and you'll be surprised at what you discover.
Enjoy!

Nutrition for Recovery

Athletes invest time, effort and money in their sport. They buy cloths, shoes and gear that is necessary for them to excel. But, how much do they invest in their recovery plan?! Yes, recovery is also stretching, foam rolling and ice baths but what about nutrition for recovery?

The main purpose of nutrition for recovery is replenishing glycogen stores, repairing and rebuilding muscle as well as re-hydrating in order to get to the next practice like new (the 3 Rs).

Fueling for recovery does change based on the intensity and duration of your workout as well as when your next workout will occur. For example: Someone that has football practice in the morning for 1.5 hours and then a 1.5 hour lifting session in the afternoon will need to put a little more effort in fueling for recovery versus someone that ran for 60 minutes and will play tennis in 2 days. Athletes that rest 24 hours or more between sessions, do not have to put emphasis on nutrient timing when it comes to glycogen, withstanding they consume enough carbohydrates throughout the day.


Refuel (=replenish) - 

The main source of fuel utilized during exercise is carbohydrate. Carbohydrates are stored in the form of glycogen in the muscle and liver and these stores are drained the longer the activity is or the higher the intensity. Therefore, we need to replenish those glycogen stores, especially if there are multiple practices or tournaments in the same day. Refueling should start within 30-45 minutes after exercise. It is recommended to consume 1-1.5 gr/kg of carbohydrate every 2 hours up to 4-6 hours post activity (1 kg = 2.2 lbs. Example: 154 lbs=70 kg - Will need to consume 70-105 grams carbohydrates every 2 hours for up to 4-6 hours post exercise or until eating a meal).

Rebuild - 

Exercise causes damage to the working muscle. Protein is the main nutrient that helps repair the damage and rebuild the muscle (muscle protein synthesis). Protein should be consumed within 2 hours of activity to promote a greater muscle growth. Combining protein with carbohydrate post workout has shown to enhance recovery. Recommendations for protein are 6-20 grams within 2 hours of activity.

Rehydrate - 

During exercise we can lose quite a lot of fluids in the form of sweat. Sweat is not just contrived of water but also multiple electrolytes, mainly sodium, potassium and chloride. Therefore, to recover optimally we need to rehydrate with fluids and electrolytes. The best way to rehydrate properly is weighing yourself before and after practice. For each pound lost, drinking 16-24 oz is recommended. Hydrating throughout the day well, makes rehydrating for recovery much easier. Eating salty snacks and drinking a sports beverage could be a good way to help replenish some of the electrolytes lost.

Simple, right?! However, some people may have a hard time eating something post exercise. In that case, drinking could be an option. In fact, one of the best recovery drinks out there is chocolate milk. It has a combination of whey and casein (fast absorbed and slow absorbed high quality protein respectively), good amount of carbohydrates and its a liquid containing electrolytes. Win win!
Research also suggests the best ratio of carbohydrate to protein for recovery should be 2:1-4:1, chocolate milk is 3:1. 

Other recovery options can be:

# Yogurt with strawberries

# Milk and a banana

# Protein bar, water and a fruit

# Fruit smoothie

# Turkey and cheese sandwich with a sports beverage

# Cereal with milk and blueberries

It is also important to mention that part of a good recovery plan includes sleep.

Investing in recovery is as important as the time you invest in training so remember to refuel, rebuild and rehydrate to achieve optimal recovery.

The Vitamins You Should or Shouldn't Be Taking

In the early 1900s, Americans consumed all of their nutrients by eating food. In 2007, vitamin supplement sales topped $23.7 billion in the United States, according to the American Dietetic Association. But consuming more vitamins does not necessarily add up to improved health. How do you know what vitamins you need to take, if any, and what amount is appropriate?

Find Out What You're Missing

After moving from Florida to New York and starting a night job, Heidi Smith felt like she was always running on empty. "For years I thought I was just a grumpy, low-energy person," Smith explained. "I wish I'd known sooner that I just lacked vitamin D."

Working at night limited her exposure to the UV rays that help the body synthesize vitamin D. "Plus," she admitted, "I was eating pretty badly." When therapy and antidepressants failed to do the trick, she visited her physician, who tested her vitamin D levels and discovered a severe deficiency -- one that dietary changes alone would not rectify. Since being treated for a vitamin D deficiency, Smith has seen huge improvements in her energy level, "as though a cloud has been lifted," she said.

Most health-care practitioners agree that whole, natural foods remain the optimum source of nutrients. If your diet is lousy or your body's ability to absorb vitamins is compromised, however, you may require supplements. Registered dietitian Lauren Schmitt recommends that populations at risk for not meeting their nutrient needs, such as elderly adults, pregnant women and children, consider a basic multi-vitamin supplement. Women who experience heavy menstrual bleeding, strict vegans and vegetarians, and anyone who consumes fewer than 1,600 calories daily or can't stick to a balanced diet may also require supplements.

Various medical conditions, such as chronic digestive diseases and food intolerances, also create a need for vitamin supplements. Though numerous natural health-care practitioners use blood tests that supposedly check your nutrient levels, the tests lack scientific validity. If your doctor suspects a vitamin deficiency, he will likely run standard health tests, such as checking your blood cell counts, glucose levels, electrolytes and organ function. He will also ask you questions about your diet and lifestyle. In other words, vitamin deficiencies are diagnosed based on the symptoms they present and confirmed by your doctor's assessment of your overall health and dietary habits.

Common Deficiencies

Though people's specific dietary needs vary, certain nutrients are commonly lacking in the typical American diet.

Even if you consume a relatively healthy diet, you may be missing particular nutrients. The vitamin supplement most people should consider taking is vitamin D, according to Luigi Gratton, clinical nutrition specialist at the UCLA Risk Factor Obesity Program—the nutrient that had such a powerful impact on Smith's life. “Most folks in North America are deficient,” Gratton explains. The U.S. Institute of Medicine of the National Academy of Sciences recommends 5 micrograms of Vitamin D daily for those under 50.

Vitamin D is essential for proper calcium absorption and healthy bones. It also enhances your immune system and, for severely deficient people like Smith, your moods. If you rarely spend time outside and do not consume vitamin D-fortified dairy products, fish and other seafood regularly, discuss your need for vitamin D supplementation with your doctor.

Deficiencies of other vitamins are uncommon in people who live in the United States. If you consume a strict vegetarian or vegan diet, or suffer from the autoimmune disorder known as pernicious anemia, you may lack vitamin B12. The nutrient is found mainly in animal-derived foods and plays a major role in brain function, blood cell production and fatigue prevention. If you have a disorder that causes nutrient malabsorption, such as celiac disease or Crohn's disease, you may have difficulty absorbing all nutrients, particularly if you fail to manage your disorder appropriately.

The American Dietetic Association recommends consuming more of the B vitamin folate -- or the synthetic form, folic acid -- if you are pregnant, nursing or may become pregnant. Prenatal vitamins generally contain sufficient amounts of folate, as do whole grains.

Mega Bad

Consuming plentiful amounts of nutrients from food sources rarely causes problems. Excessive intake of most any vitamin supplement, however, can lead to a broad range of side effects, some of which are serious.

Vitamin supplements have been linked to nausea, diarrhea, stomach cramping, reduced cognitive abilities, interactions with medications and even death. For example, taking excessive doses of vitamin A in supplement form causes hypervitaminosis A -- a condition characterized by liver abnormalities, reduced bone density and birth defects. Excessive intake of vitamin B12, though not associated with toxic effects, can interact with medications, such as certain antibiotics and diabetes medications. Schmitt also describes taking unnecessary supplements as “not good use of your hard-earned money.”

To prevent unwanted side effects, avoid vitamin supplements that contain mega amounts -- more than 100 percent of the recommended daily allowance -- of particular nutrients and those that promise miraculous benefits. By law, the standard RDA is always listed on product packaging. Find that fine print and read it before taking any new supplement.

10 Things You Did not Know About Food Labels

Reading food labels can be a challenge, especially when trying to make choices to support a more sustainable food system. Food and nutrition labels around the world can include a lot of information, and not all of it is easy to decipher. Here are ten things to consider when reading food labels – and remember, often what’s NOT on the label is as important as what is on the label.

1. A global set of guidelines known as theCodex Alimentarius forms the World Food Code.

For most of human history, the majority of food was produced, sold, and consumed locally. But over the past century, national and international trade in food has increased to the point that eaters expect to find products from around the world in their supermarkets.

The Codex Alimentarius was created in 1963 by the UN Food and Agriculture Organization (FAO) and the World Health Organization (WHO) to support an international food standards program as well as to help develop guidelines for nutrition labeling and health claims. The Codex, which is voluntary, is often used as a basis for national food standards regulations, including food labels.

2. Provenance and Country of Origin Labeling (COOL)

Where a product comes from may be difficult to determine from its label. Fresh produce, dairy, and meats have different provenance labeling regulations around the world. In the European Union, for example, beef and veal must be labeled according to where the animal was born, the country of fattening, and the country of slaughter, all of which provide insight into the length of animal transport and the food chain as a whole.

For fresh produce, the provenance can indicate how far the produce has traveled, whether it is in season (growing food out of season may require more resources and inputs), and whether the produce comes from local or regional growers.

In the United States, the U.S. Department of Agriculture (USDA) exempts any product that has been processed in any way, or contains more than one ingredient, from COOL requirements. This includes everything from roasted nuts to salad mixes. Checking where the product was packaged does not necessarily indicate where the ingredients originated.

3. Nutrition label

It’s important to note that nutrition labels are not designed to provide insight into how sustainably the product was produced or into the ingredient composition of the product. Nutrition labeling is mandatory in some countries, voluntary in others, and non-existent in many. Regulations can vary even between regions and states within a country.

The real function of a nutrition label is to inform consumers about the food’s health value. Nutrition labels in countries including Australia, Britain, Sweden, and Denmark are now on the front of packaging in easy-to-understand rating systems such as traffic light colors, starred ratings, or numerical scales that indicate the nutrition content of the product. In the U.S., where nutrition labeling is undergoing the first major overhaul in 20 years, the focus is on raising the visibility of the food’s calories and the amount of added sugar in the product.

4. Ingredient list

In general, ingredient lists that are easy to understand and contain few unrecognizable ingredients are more likely to be healthy foods rather than a mixture of dyes, additives, preservatives, or flavor enhancers.

Consumer awareness about the sustainability of individual ingredients is important to making the right choices. Seeing a basic ingredient like palm oil on a list might seem to indicate a healthy food. However, palm oil is the least expensive edible oil used in food processing and represents the largest share of the global market. Its use has risen since the decline of trans-fats in processed foods. According to the Rainforest Alliance, most palm oil used in food today is still not sustainably produced. Despite public commitments by numerous large food producers such as PepsiCo, General Mills, and Kellog’s to source palm oil responsibly, according to the Union of Concerned Scientists many companies still use palm oil supplies from unsustainable plantations.

5. Method of production

For meat and dairy products, there are several labels that are used to indicate farm animals and products that have been cultivated in a sustainable manner. These labels include organic, grass-fed, cage-free, straw-bedded, and free-range, among others. But as outlined by Compassion for Animals, an international farm animal welfare organization, there are currently no labeling requirements to clearly indicate meat and dairy products from animals that were conventionally farmed using factory methods.

6. Natural

The label ‘natural’ on packaging doesn’t have any relation to the product’s nutrition or sustainability of production. In the U.S., the term carries meaning when applied to meat, poultry, and eggs: the natural label indicates that no artificial colors or ingredients have been added.

However, the U.S. Food and Drug Administration (FDA) and the USDA both allow the use of the natural label to be applied to meat products from animals raised using hormones and/or antibiotics. The FDA and the USDA also allow products that include genetically-modified organisms (GMOs) to carry the natural label.

7. Organic
The organic label can be a useful tool, depending on how narrowly a nation’s regulatory authorities have defined what qualifies for the label. Organic generally indicates how food was grown and processed. Organic practices are typically intended to promote healthy soil and water conservation without using synthetic and/or chemical methods to fertilize and control weeds. Organic livestock is raised on organic feed, without the use of antibiotics or hormones.

It’s important to know that unless a label actually reads 100-percent organic, many national and regional regulations allow a product to carry an organic label even if not all the ingredients in a product, or all the feed given to livestock, were actually organic.

8. Genetically-Modified Organisms

According to a list compiled by the Center for Food Safety, there are 64 countries around the world which require labeling of products which contain GMOs. In the U.S., the FDA policy is to support voluntary rather than mandatory GMO labeling. According to the USDA, approximately 90 percent of all corn and soybeans grown in the U.S. are genetically modified. Unless a label explicitly indicates otherwise, any corn or soy used in U.S.-manufactured products or livestock feed is likely a GMO.

9. Food Sustainability

Several voluntary labels support standards that promote a range of social, environmental, and developmental issues, such as the Fair Trade Certification label and the Rainforest Alliance Frog. These labels focus not only the sustainability of food production itself, but on the wage and living conditions of food workers, farmworkers and their families, as well as the protection of wildlife and habitats.

A number of labels highlight more specific environmental issues related to sustainable food production systems and practices.These voluntary initiatives include labels such as the Forest Stewardship Council, the Carbon Trust Footprint, and the Marine Stewardship Council Sustainable Seafood certification.

10. Expiration date

Sell-by and use-by date labels are not federally regulated. They vary from state to state (and country to country), and represent suggestions by manufacturers as to when a food is at its peak rather than a guarantee of safety or quality. According to recent studies by the Natural Resources Defense Council (NRDC), Americans throw away up to 40 percent of all the food they buy. One of the main reasons is an unclear understanding of the date labeling system.

How to Develop Healthy Eating Habits

Step 1 

Eat whole, unprocessed foods whenever possible. This means fresh or frozen fruits instead of canned, whole grains instead of enriched flour, brown rice instead of white rice, and as little fast food as possible.
Avoid ‘low-fat’ or ‘zero-calorie’ processed foods, as they typically have more sugar and salt. Refining grains also removes bran, which contains most of the vitamins, minerals, and fiber.

Step 2 

Follow the FDA’s recommendations to eat at least five servings of fruits and vegetables a day. Try sprinkling berries in your cereal, drinking a fruit smoothie or juice, and adding extra veggies to your pasta sauce, pizza, casseroles, and even sandwiches.
An official serving size is: a medium piece of fruit, a ½ cup of chopped fruit, ¾ cup of pure juice, a ¼ cup of dried fruit, a ½ cup raw or cooked vegetables, or a cup of leafy vegetables.

Step 3 

Pay attention to what, how much, and how often you eat. Absentminded eating is one of the greatest threats to successful weight management and long-term health.
Don’t multitask when eating. You’ll often stuff your face with nutritionally poor foods that are convenient but not healthy.

Step 4 

Try to drink 64 ounces of non-caffeinated fluids every day—the majority of which should be plain, pure water. A glass with every meal will help your digestion, keep you full, and help your mood—and if you drink it before eating, it can stave off hunger pangs.

Step 5 

Eat fish twice a week: it’s packed with top-quality protein, as well as omega-3 and omega-6 fatty acids that can protect your heart and brain from damage and disease.

Step 6 

It’s okay to splurge and eat something less-than-healthy now and then, just be sure to watch out how much and how often.

5 TOP DIETARY SUPPLEMENTS FOR MEN

You may be missing some key nutrients even if you exercise regularly and eat a healthy diet. Here are some vitamins and minerals that may help safeguard your health.

Multivitamin/mineral complex. 

A good one-a-day multi will cover most of your bases on vitamins and minerals. Take it in the morning with breakfast.

Calcium. 

Research confirms that calcium helps you stay lean and boosts testosterone levels. Take 500–600 mg with breakfast and dinner.

 Vitamin D.

This bone builder also enhances calcium absorption. Take 1,000- 2,000IU of vitamin D3 with your calcium.

Fish Oil. 

The essential omega-3 fats in fish oil have been shown to enhance fat burning and increase muscle growth. Plus, they boost your heart health and keep your joints pain-free. Take 2-3 g with breakfast and dinner.

CLA. 

Conjugated linoleic acid is a healthy fat that has been shown to simultaneously boost fat loss and muscle growth and even reduce the risk of cancer. Take 2-3 g with breakfast and dinner.

Add these vitamins and minerals to your diet to ensure that you’re giving your body all the vitamins, minerals, and healthy fats it needs to perform and look its best.

Are You Struggling To Control Your Diet?

So many people across the world struggle with making the best decisions regarding their diets. Although they are the people that often need to pay the most attention to their diets, people with chronic conditions such as renal failurecontrolling your diet, diabetes, and hypertension often have the hardest time with their struggle to eat healthy. Some of this stems from simply being stressed out by the restrictive nature of many diets to control these chronic conditions. Others simply do not know how to build and stick to an effective meal plan.

Talk To Your Doctor

Have a discussion with your physician or nutritionist about what foods you both can eat and should stay away from. Often, your doctor may have a list that you can keep to help you cut down on the guess work involved. It is a good idea to take notes during your conversation, and remember to focus not only on what you cannot eat, but also what you can and should eat. It is always best to start with your doctor because your situation may differ than other people, and depending on what stage of your disease you are in, you may have more or less restrictions.

Remember Your End Goal

That is: You want to feel good and live a long and healthy life. You might be surprised by how much your diet impacts your entire life and well-being. You cannot just rely on medications to make you better, you have to make changes for yourself as well. Every bite of food that you put into your mouth gets broken down, processed by your kidneys, and the byproducts are filtered through your entire body. Controlling your diet can not only help you feel better, but it could help you slow or even stop the progression of many chronic illnesses, including chronic kidney disease. You have the potential to effectively stop the progression of your disease and never reach end stage kidney disease if you take care of yourself properly.

Plan Effectively

A successful diet almost always comes down to effective meal planning. Planning out your meals and executing it in an organized fashion can help you stick to a healthier diet almost 100% of the time. Of course, everything depends on you, but you can benefit from a meal plan so much. Meal planning helps you know what you are going to eat ahead of time, purchase all of the necessary ingredients, do prep work ahead of time, and be ready for each and every meal. It takes the guess work out of the ubiquitous questions like “what’s for dinner?” and “what can I eat tonight?”. It starts with researching great recipes that fit into your diet plan, mapping out what meals you plan to eat and snacks, shopping according to your ingredients list, and follow through. After all the work you put into your meal plan, you are always more likely to follow through.

Controlling your diet, especially with chronic conditions like kidney disease, diabetes, hypertension, and more, is an important part of living the best and longest healthy life. Not only could it keep you around longer, but your comfort and quality of life are severely impacted by your diet. Following these tips for getting your diet under control will help you get on the road to healt. 

The Buzz on Energy Drinks

Energy drinks and nutrition bars often make big promises. Some say they'll increase energy and alertness, others offer extra nutrition, and some even claim to boost your athletic performance or powers of concentration.

But once you cut through the hype and look past the flashy packaging on energy products, chances are what you're mostly getting is a stiff dose of sugar and caffeine.

As if that wasn't enough, some of these beverages additionally contain herbal stimulants, such as guarana, ginseng, and yerba mate. You might be thinking, well, so what? Isn't drinking a can of Red Bull or Full Throttle just like drinking a can of Coca-Cola? Not necessarily.

What are the risks of these energy drinks? A study published earlier this year in The Annals of Pharmacotherapy found that healthy, young adults who drank two cans of an energy drink each day for five consecutive days had increases in blood pressure and heart rate, which the researchers attributed to both caffeine and taurine. (The subjects were sedentary throughout the study.) While the increases were not considered significant, the findings could prove dangerous to people who have high blood pressure or heart disease.

Why weight gain? With the exception of a few sugar-free versions, these drinks contain calories and carbohydrate. For example, one 8.3-ounce serving of Red Bull contains 113 calories and 28 grams of carbohydrate; one 8-ounce serving of Monster Energy has 100 calories and 27 grams of carbohydrate; and one 8-ounce serving of Original Rockstar Energy has 140 calories and 31 grams of carbohydrate.

How to Get Out of Your Head and Into Your Body

"A mind is a terrible thing to waste" -- such a profound and inspirational statement that speaks to us all.

And, yet, all too often we do just that, waste it, by cluttering it with thoughts of fear, anxiety, worry, resentment, anger, and expectations. The list goes on. This state of mind soon causes us to neglect our bodies; and, in a sad turn of events, we essentially waste both.

For the past nine years, I have been helping people "break up" with their minds and "make up" with their body and soul.

Fitness and nutrition have been my trusted allies on this journey, coupled with an innate ability to make people feel comfortable being who they "truly" are. Aligning these three aspects of life ultimately leads to a deeper connection with ones own intuition, which is the blueprint to our happiness.

A key element in my success with clients is that I understand their struggles firsthand. For years my mind controlled me, with obsessive, self-destructive, dreadful and downright ridiculous thoughts that rained in my head like endless confetti. It felt like I was dealing with a mental bully from which there was no escape.

One event that stands out as a major catalyst in my adopting such a worry-filled mindset is the abrupt death of my mother at the age of 37. I was 9, my brother 18. With no father in the picture, we both moved in with our grandparents. Her death is the hardest thing I've had to deal with in my life thus far. I felt abandoned and betrayed. It drove me inward. I found it hard to open up and trust anyone. "They're just gonna leave anyway" was my rationale.

This carried into my early adult life, manifesting itself as dysfunctional relationships, abuse of alcohol and nicotine, sleeplessness, and eating everything on my body's "please don't feed me that" list. And although regular exercise was always a part of my life, I felt horrible.
Then one day it dawned on me that I was the sole proprietor of my mind and body. I was in control.

Sometimes we have "Aha" moments and other times we have "Duh!" moments. This was the latter. I began to reprogram my mind by honoring and listening to my body. I stopped overeating. I exercised more, cut out alcohol, slept more, read every book and health-related article that I could find, and surrounded myself with like-minded people.

The changes were immediately noticeable. That voice in my head got less and less audible, and I began to look and feel younger and younger. It wasn't easy, but to me, the alternative was a thousand times harder.

Here are some tips that have proven valuable to me in my journey out of my head back into my body. I hope you will find them useful.

FEED YOUR BODY WHAT "IT" WANTS, NOT WHAT YOUR "HEAD" WANTS

Filling our bodies with large amounts of foods that it doesn't want is like filling our car with diesel fuel when it takes premium and continuing to pour gas in it even when the tank is full. Insane right!? I know. I've been there! Try this. Eliminate fast and processed foods from your diet. Drastically cut your sugar and salt intake. And stick to eating organic fruits, veggies, fish, chicken, and lean beef, and lots of water. Cut portions by a third, cook at home more, and be creative with your food. The possibilities are limitless!

FELLOWSHIP WITH NATURE

The shear scale and power of the natural world snaps us out of our over-stimulated minds, forcing us to become more aware of our surroundings and how our body interacts with it. Hikes are great for this reason. Hiking challenges the body and gets you up close and personal with nature. Be sure to pay attention to the plant life, the sounds and smells. If you go with a friend, try not talking to one another for long periods. Allow your mind to take a back seat. Planting a small veggie garden is helpful and falls in line with the first tip. Create a place of natural serenity where you live, even if it's just a corner of a room.

BE MORE AFFECTIONATE

How many times has a warm hug snapped us out of a bad mood? I don't have an exact number either, but I can recall many such occasions! A hug is such a simple, yet highly affective action. Yet many of us can go weeks, even months, without a loving hug or touch, but endure traffic and watch TV on a daily basis. No wonder our minds have taken over! Change this by hugging at least three people a day. Make one of them a stranger. This might sound strange, but if you come from a place of sincerity and love, people are surprisingly responsive. Also, get regular massages. Mental stress hides in our bodies, massage helps in the cleaning process. Couples, you can start by giving each other five minute neck massages daily.

TRY YOGA

I can't stress this enough. Yoga changed my life. I was a skeptic at first. But a chance meeting with a yogi in Washington Square Park in New York changed that. I was stretching after a run. She came over and said, "Do you really wanna be flexible?" I said yes. She took me through an hour long, one on one yoga class. I left her feeling electric! Colors were vibrant, sounds were crystal clear, my spine was loose and nimble. I was hooked! The focus on breathing, the meditation, and the confronting physicality of it opens the door to a deeper, richer relationship with your mind, body and spirit. And it keeps you long and lean as a bonus.

GET UP AND GET DOWN

In other words...DANCE! As kids we all loved to do it, and we didn't care if we were shirtless in a pamper while everyone looked. When and why did we loose that freedom? I find it to be such a fun way to stay fit and let go. So stop worrying about who's looking and be the first one on the dance floor. After the first five minutes, you'll forget who's looking anyway.

It really all boils down to LOVE. If we are to affect positive change in this world we must give LOVE. That giving starts within.

Love is an action word: the more we love and honor our body and mind, the more we will love and honor others.

The Secret to Endless Energy

Need some more energy? It's simple. All you have to do is...relax.

Yes, it seems like a contradiction. But when you think about it, the concept of "energy" has been misrepresented over the years. Take the classic Energizer Bunny, for example. All he does is go, go, go, beating his drum with vim and verve, until suddenly, his battery runs out, and he's down for the count.

Most of us don't run on Duracells. And the "go, go, go" mentality can be exhausting, especially as we age. The trick is to find a level of calm energy that we can maintain throughout the day, and even throughout our lives. But where does that come from?

The answer may surprise you: One of the best sources of energy is exercise. Yep, it's a Catch 22: Working out boosts energy, but if you don't have the energy to start moving in the first place, how do you break the cycle?

First of all, keep it simple. 

Create a workout routine that balances higher-intensity exercises with more moderate, restorative moves. Yoga and Pilates offer gentle yet effective techniques for staying fit without feeling depleted afterward.

Go long, go slow, and have FUN. 

You know by now that I'm a big advocate of interval training (bursts of high-intensity activity that boost metabolism and burn more calories). But don't discount the power of long/slow training. I've been an advocate for this type of gently-paced exercise since early in my career. In fact, some of my earliest titles, like the workouts on my Fat Burning Classics compilation DVD, incorporate the long/slow technique, and the classic 80's soundtrack, hairstyles and leg-warmers might just energize you with a smile and a chuckle.

Recharge & Rejuvenate. 

 Getting back to that Energizer Bunny idea, if you need to recharge your battery, you've got to plug into the ultimate energy source...sleep. I just took a trip to London with a group of girlfriends, and by the fifth day of schlepping, sightseeing, walking and dining, my fellow travelers all marveled at my consistent energy. And my secret is simple: 7-8 hours every night, even across the pond. Of course, it's common sense; if you are rested, you'll feel rested. But a lack of shut-eye also wreaks havoc on our hormone balance and metabolism, which is why we reach for sugary, fatty foods when we're sleep-deprived...and nothing zaps your energy like junk food.

Need an all-natural sleep aid? Try this relaxation exercise before bed:

The Half Shoulder Stand - Lie on the floor perpendicular to the wall, with your legs extending up the wall, ankles together. Rest your palms on your belly or at your sides facing up. Hold this pose for 2 to 10 minutes, and say "goodnight" to that insomnia.

For more techniques on rejuvenating, relaxing and recharging, check this out:

My Energize & Restore Kit includes a PM program to help you relax and de-stress before you hit the hay, and an energizing AM program to restore and renew you in the morning. Try it Tonight!

Popular Weight Loss Pills and Supplements

There are many different weight loss solutions out there.This includes all sorts of pills, drugs and natural supplements.These are claimed to help you lose weight, or at least make it easier to lose weight combined with other methods.They tend to work via one or more of these mechanisms:

1. Reduce appetite, making you feel more full so that you eat fewer calories.
2. Reduce absorption of nutrients like fat, making you take in fewer calories.
3. Increase fat burning, making you burn more calories.

Here are the most popular weight loss pills and supplements, reviewed by science.

1. Garcinia Cambogia Extract



Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in 2012.It is a small, green fruit, shaped like a pumpkin.
The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings.

Effectiveness: One study with 130 people compared garcinia against a dummy pill. There was no difference in weight or body fat percentage between groups.

A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks.

Side effects: There are no reports of serious side effects, but some reports of mild digestive problems.

2. Hydroxycut



Hydroxycut has been around for more than a decade, and is currently one of the most popular weight loss supplements in the world.There are several different types, but the most common one is simply called “Hydroxycut.”

How it works: It contains several ingredients that are claimed to help with weight loss, including caffeine and a few plant extracts.

Effectiveness: One study showed that it caused 21 lbs (9.5 kg) of weight loss over a 3 month period.

Side effects: If you are caffeine sensitive, you may experience anxiety, jitteriness, tremors, nausea, diarrhea and irritability.

3. Caffeine
Caffeine is the most commonly consumed psychoactive substance in the world.
It is found naturally in coffee, green tea and dark chocolate, and added to many processed foods and beverages.
Caffeine is a well known metabolism booster, and is often added to commercial weight loss supplements.



How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29% .

Effectiveness: There are also some studies showing that caffeine can cause modest weight loss in humans.

Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep.

4. Raspberry Ketones



Raspberry ketone is a substance found in raspberries, which is responsible for their distinct smell.A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss.

Effectiveness: There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain.

Side effects: They may cause your burps to smell like raspberries.

4. Orlistat (Alli)



Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, and under prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in the gut, making you take in fewer caloriesfrom fat.

Effectiveness: According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.

Other benefits: Orlistat has been shown to reduce blood pressure slightly, and reduced the risk of developing type 2 diabetes by 37% in one study.

Side effects: This drug has many digestive side effects, including loose, oily stools, flatulence, frequent bowel movements that are hard to control, and others. It may also contribute to deficiency in fat-soluble vitamins, such as vitamins A, D, E and K.
It is usually recommended to follow a low-fat diet while taking orlistat, in order to minimize side effects.

Discover 7 Foods That Can Reverse Wrinkles

Now is the time to turn back the clock with food. Healthy, leafy greens boosted with some baby grasses, quality protein and knowing the right oils to cook with prove to reverse signs of aging. Certain fruits help plump the skin and achieve that nice healthy glow, but watch those grains. Whole grains, not refined, are crucial to reduce inflammation in the body, the key to keeping beautiful skin.

Secrets of Eating Psychology

Most of us have been taught to believe that good nutrition is simply a function of eating the right food and taking the right supplements. Of course, this is true, but there’s more to the equation. What we eat is only half the story of good nutrition. The other half of the story is who we are as eaters. That is, what we think, feel, believe our levels of stress, relaxation, pleasure, awareness, and the inner stories that we live out all have a real, powerful, and scientific effect on nutritional metabolism.

Recent advances in the mind-body sciences have been proving what ancient wisdom traditions have been saying for eons – that the mind and body exist on an exquisite continuum, and profoundly impact one another.

So the good news is simply this: you can powerfully change your health and your nutritional status without changing anything you eat, but by changing you the eater. In my 30 years as a nutritional psychologist, I’ve seen so many profound breakthroughs in clients and students around weight, overeating, and a long list of health conditions when they began to practice some of the simple principles of eating psychology. Consider some of these key “secrets” that I think everyone should know:

1. Stress can put weight on – relaxation can take it off.

It’s fascinating how stress, fear, anxiety, anger, judgment and even negative self-talk can literally create a physiologic stress response in the body. This means that we generate more cortisol and insulin, two hormones that have the unwanted effect of signaling the body to store weight, store fat, and stop building muscle. Strange as it may sound, we quite literally change our calorie burning capacity when we’re stressed. What’s more incredible though, is that as we learn to smile more, ease into life and breathe more deeply, the body enters a physiologic relaxation response. In this state, we actually create our optimal day-in, day-out calorie-burning metabolism. So, you could be following the best weight loss diet in the world, but if you’re an anxious mess, the power of your mind is limiting the weight loss of your body. Far too many people adopt stressful weight loss strategies – impossible to follow diets, overly intense exercise programs, tasteless food, extremely low calorie meal plans – all of which can create the kind of stress chemistry that ensures our weight will stay put. It’s time to relax into weight loss.

2. Happiness is the best digestive aid.

Can you recall what happens when you eat during anxiety or stress? Many people report such symptoms as heartburn, cramping, gas, and digestive upset. During stress, the body automatically shifts into the classic fight-or-flight response. This feature of the nervous system evolved over millions of years as a brilliant safety mechanism to support us during life-threatening events. In the moment the stress response is activated, something very interesting happens – the digestive system shuts down. It makes perfect sense that when you’re fending off an angry gorilla, you don’t need to waste energy digesting your breakfast. All the body’s metabolic energy is directed towards survival. So, you could be eating the healthiest food in the universe, but if you aren’t eating under the optimum state of digestion and assimilation – which happens to be relaxation – you literally and metabolically are not receiving the full nutritional value of your meal.

3. Overeating – it’s simpler than you think.

Most people think they overeat because they have a willpower problem. “If only I could control my appetite, then I would stop being such a willpower weakling and start losing weight.” Well, here’s the good news – you don’t have a willpower problem. The problem for a majority of overeaters is that they don’t actually “eat” when they eat. What I’m suggesting is that we aren’t always fully present to the meal, aware of its taste, eating it slowly, or simply feeling nourished by the food. When this happens, the brain, which requires taste and satisfaction, misses out on a key phase of the nutritional experience. The brain literally thinks it didn’t eat, or didn’t eat enough. And it simply screams back at us – “Hungry!” So, you can dramatically decrease your overeating by increasing your awareness and presence at every meal.

4. Slower eating means faster metabolism.

One of my favorite nutritional questions to ask a client or student is “Are you a fast eater, moderate eater, or slow eater?” If the answer is “fast”, then it’s time for an overhaul. That’s because the act of eating fast is considered a stressor by the body. Humans are simply not biologically wired for high speed eating. So when we do eat fast, the body once again enters the physiologic stress response, which results in decreased digestion, decreased nutrient assimilation, increased nutrient excretion, lowered calorie burning rate, and a bigger appetite. The bottom line is that you can literally empower your nutritional metabolism simply by slowing down. What’s fascinating is that for many fast eaters, slowing down is quite a challenge. But try this – don’t just eat slow – eat sensuously, feel nourished by your food, and take in all the sensations of your meal.

5. Make sure you have enough Vitamin P – Pleasure!

Far too many people are taught to believe that pleasure is something frivolous. Well, it’s actually required by our biology. All organisms on planet earth, be they lion, lizard, amoeba, or human are programmed at the most primitive level of the nervous system to seek pleasure and avoid pain. Well, if you’re eating and not paying attention, the brain will drive you to seek more pleasure via overeating. What’s worse, if you’re stressed while eating, the excess cortisol in your system actually de-sensitizes us to pleasure – so you’ll need to eat more food in order to get the pleasure we are seeking. The bottom line is this: If you want more pleasure from food, you don’t need to eat more of the ice cream. Simply breathe, relax, de-stress, enjoy, pay attention, and the body will naturally experience the pleasure it seeks. And the great news is, since pleasure catalyzes a relaxation response, it actually fuels digestion and assimilation

6. Emotional eating – it’s not the enemy.

At our core, we are emotional beings – rich, complex, juicy, unpredictable feeling-filled creatures. We love, we celebrate, we laugh, cry, we break down, we rise up… So how could we NOT be emotional eaters? We love food. We love our favorite restaurant. We love how food makes us feel good. Some of us love cooking for others. Some of us are passionate about nutrition. It’s time to get over it – if you’re human, you will bring emotionality to the table. Once we embrace the reality that we’re genetically hard-wired for emotional expression, we can relax a little more. Underneath the quest to eradicate emotional eating from one’s life is often found a hidden desire to eliminate uncomfortable feelings. We strive for an impossible to attain goal that constantly leaves us frustrated and in failure. Yes, this thing called emotional eating can be very painful. But it’s not the actual problem – it’s a symptom that’s pointing to something deeper. It’s an alert mechanism from body wisdom that’s calling us to check in, and follow the flow of emotions within us to see where our soul is calling for more awareness and insight.

7. Get rid of toxic nutritional beliefs.

Finally, many of us have absorbed toxic nutritional beliefs that are as harmful and debilitating as any of the toxins in our food. Here’s what I mean: it’s surprisingly common for people to believe that “food is the enemy”, or “food makes me fat”, or “fat in food will become fat on my body” or “my appetite is the enemy” or “as soon as I have the perfect body, then I’ll finally be happy.” Such beliefs may seem harmless, yet they can create a relationship with food and self that’s filled with tremendous suffering and pain. Think about it – if “food is the enemy”, then we are constantly in a fight or flight stress response whenever we eat, or even think about food. Such a powerful stressor can cause all the problems of stress-induced digestive shutdown, decreased calorie burning capacity, and an inner life that’s seldom at peace. The question is: Is your relationship with food nourishing, or punishing?

Hopefully, you’ve noticed that there’s way more to good nutrition than simply the food itself. We bring all of ourselves to the table – our hopes, fears, thoughts, feelings, dramas, and dreams. And the more we include a well rounded nutritional profile – Vitamin R – relaxation, Vitamin P – pleasure, Vitamin S – slow, and Vitamin L – Love – the more we can literally nourish ourselves on every level.

Healthy breakfasts (for people who hate breakfast)

Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will tempt you to rediscover the pleasure of breakfast.

From an energy-boosting "apple pie" porridge and protein-packed scrambled eggs, to a nutrient-rich green smoothie and sugar-free granola bars, there's something for everyone.

"Creating the habit of eating in the morning is something you can build towards," says dietitian Alison Hornby. "Start off with a light bite such as a piece of fruit or a low-fat yoghurt.

"After a while, your morning appetite will naturally increase and you'll probably find you eat less throughout the day, including snacks."

Research suggests that people who eat breakfast are slimmer because they tend to eat less during the day, especially high-calorie snacks.

If you're short on time in the morning, think about ways of gaining time by keeping breakfast simple, either by waking up 10 minutes earlier or getting other chores out of the way ahead of time.

'Apple pie' porridge

A warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.

Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Scrambled eggs (with optional wholemeal toast)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they're just set with big soft curds. Serve the eggs on the slices of toast, sprinkle over the chives and season with some pepper.

                     

Green smoothie

Smoothies are a great introduction to breakfast if you don't normally have much of an appetite at the "crack of yawn". They're also a good portable option for your morning commute.

Compared with some hardcore green smoothie recipes, our green smoothie is a softer version that is quite sweet and fruity, while still giving you a healthy serving of greens. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

Five-minute breakfasts

Sometimes mornings can be a bit of a rush. Make a batch of these granola bars, made with no added sugar, in advance for a healthy breakfast on the go.

Preheat the oven to 200°C (fan 180°C, gas mark 6). In a bowl, mix together the oats, cherries, cranberries and seeds. Pour in the melted butter and mix in thoroughly to make sure the oats are well coated. On a separate plate, mash the bananas into a pulp with a fork, add to the oat mixture and mix well. Spread the mixture into a 30cm x 20cm tin. Bake in the oven for 20-25 minutes. Once  cooked, transfer to a wire rack to cool, then cut into six bars.

English breakfast muffin

Oozing poached egg on a layer of cheese and roast ham – what's not to love about this lower calorie version of the classic English breakfast muffin?

Preheat the grill. Toast the muffins on the cut sides only. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle. Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese. Place the poached egg on one muffin half, season with black pepper and top with the other muffin half.