benefits

Is Wild-Caught Fish Better Than Farm-Raised?

June 2, 2015 by Ajima Jackson Leave a Comment

wild caught farm raised fish

When you go to a fish market or just the seafood counter at your local market usually you can buy wild-caught or farm-raised fish. Some people don’t believe there is any difference and will just buy based on a factors, like price or color, whereas others may opt for wild-caught, believing it tastes better and is healthier since it’s more “natural”. Is this really the case though?

Why Do You Need Fish in Your Diet?

Before delving into the subject of farm-raised vs wild-caught, it’s important to understand why fish is so important in a healthy diet. Here are just a few reasons why you should eat fish at least twice a week:

It is a naturally low-fat, high-protein meat source
Most digestible and efficient source of omega-3 fatty acids
High in minerals like phosphorous, magnesium and iron
Contains nutrients that reduce blood pressure and many other health problems
May help reduce the risk of developing mental health conditions like depression, dementia, Alzheimer’s and even ADHD
May improve chronic joint pain relating to arthritis

Yes, there are concerns about things like mercury, so you should eat fish that is low-mercury. The most common fatty fish you’ll find in stores:

Salmon
Trout
Bass
Herring
Sardines (fresh and canned)
Mackerel (fresh and canned)
Herring
Anchovies (fresh or canned)
Tuna (fresh or canned)

After understanding the benefits of why you should consider adding fish to your meals a few times a week and which fish are the healthiest, the choice of farm-raise vs. wild-caught should be considered.

Advantages of Farm-Raised Fish

Fish farming is also known as aquaculture. It is a very common method of raising fish with roughly one third of the world’s consumed fish coming from it. As natural sources of wild fish deplete, it’s only to be expected for this number to increase even more.

There are a few advantages as a consumer that comes with buying farm-raised fish.

Farm-raised fish tends to be less expensive that wild-caught
As well as being cheaper, your market is likely to have more of a selection that wild-caught
Farm-raised fish can be fed specific diets so you can purchase fish that have been fed the most nutrient-rich foods possible (may have higher omega-3 levels in meat)
Ecology-wise, as a consumer you may feel more responsible knowing that your food isn’t contributing to the overfishing problems that occur worldwide

If you are on a budget when it comes to groceries, purchasing farm-raised fish will save you money. Farm-raised fish may potentially be more nutritious depending on what the particular farm feeds them though there is no way for a consumer to test this themselves. You have to do your research on specific farmers/brands for more info.

Disadvantages of Farm-Raised Fish

Helping the world’s wild fish population while saving a few bucks is a tempting reason to go with farm-raised fish, but consider these disadvantages first.

Antibiotic Resistance – Farm-raised fish are on the list of farm animals that may have been given antibiotics which can cause health problems for people.
You don’t know what the farm is actually feeding their fish- fish could be fed a food comprised of contaminated ingredients and even pesticides.
Fish may be nutritionally less superior to their wild-caught counterparts.
Health concerns have been raised about the conditions that some farm-raised fish are grown in overseas.

Interestingly, while some fish farms claim their product is far healthier because of their diet they feed studies show that this isn’t always the case. One study done by the Indiana University, as well as 5 other research centers, showed a significant increase of toxins in farmed fish vs wild fish. In contrast, this study claims that levels are the same and therefore no reasons to be a cause of concern.

So What Should You Buy?

Like most things that come to diet, the decision to eat farm-raised fish or wild-caught fish is up to you and what you believe to be the healthiest. Each catch is different because the fish is coming from a variety of sources, so it’s had to know for sure about the nutrition…that’s why doing your own research is key. Generally it is agreed that the benefits of eating fish are so important that even if farm-raised fish is somewhat nutritionally less superior you should still eat it if the lower price is an important factor.

Wild-caught fish harvested responsibly could be more nutritious so if your budget allows, splurging on this fish every now and then isn’t a bad idea. Women who are pregnant may need to cut out fish due to mercury, but that’s really something to be discussed with your doctor. Small children or those with weak immune systems should strive to eat wild-caught, low mercury fish over farm-raised. Those who don’t enjoy the taste of fish are urged to spend some time trying different recipes rather than avoiding this food group altogether. If you want to avoid fish all together, you can take fish oil or omega oil supplements.

8 Benefits of Eating Locally and Organically

May 14, 2015 by Ajima Jackson Leave a Comment

eating local and organic One of the most beneficial things you can do for your overall well-being and health is to eat locally grown foods, especially those that are organic, as much as possible. There are many reasons why it is a good idea to eat organic foods from your local farmer’s market or foods that are sourced locally by grocery stores. Even non-organic local produce has benefits. Here are just a few benefits to consider.

Eating Locally Saves Money

Eating food grown locally is sometimes less expensive than conventionally grown foods at the grocery store. Since local growers don’t have to add delivery and storage expenses to their prices you can often save money. This is especially true in remote areas like Hawaii, Alaska or any place that has to import their groceries over sea.

Eating Organically Reduces Exposure to Pesticides

A study published in Environmental Health Perspectives shows that those who eat organically have lower levels DAPs, or dialkylphosphates, in their bodies. DAP’s coincide with levels of organophosphates in the body so the lower the DAPs, the fewer pesticides have been consumed.

Organic and Local Foods are More Flavorful

It’s not just hearsay that organic and locally grown foods just plain taste better than conventionally grown produce. Even dairy products and meats that were grown organically taste better to many people. Produce grown locally is typically fresher and often picked at ripening rather than picked early and ripened in box. Organic produce is free from many chemicals which improves flavor. Look for food that is IN SEASON to get the best tasting food.

Local Foods Have More Nutrients

Locally grown produce is healthier and more nutritious, even compared to organic grocery store produce. As mentioned above about ripeness, locally grown foods don’t just taste better because they are ripe but this ripeness also contains more vitamins and minerals compared to food that has been shipped and sitting for a while. Also, when produce is picked or harvested before it’s ripe, it will still ripen but simply can’t contain the vitamins a naturally ripened fruit or vegetable does.

Organic Foods Don’t Contain Antibiotics

Similarly to pesticides in produce, conventional meat and dairy tends to also be exposed to antibiotics. Many people feel that meat and dairy products that are organic often taste much better as well as being potentially healthier. The antibiotics used in non-organic dairy and beef cows can harm the healthy bacteria in our stomachs which in turn weakens our immune system. Many people wonder if antibiotic use in food is contributing to antibiotic resistance in terms of fighting illness.

Supporting Local Farms Improves Economy

Local farmers and gardeners often struggle with their way of life. In today’s world many people are becoming more conscious of where there money is spent and who their money supports. Choosing to give your money to local farmers in a win-win situation. You get a much higher quality food and help them continue to grow the produce they raise and that we need.

Organic Foods Have More Antioxidants

Many of the healthy antioxidants in produce is lost during conventional growing procedures. Organic food contains far more antioxidants which directly improve the health of your body. Organic food that has been grown in state or in a neighboring state will contain the most antioxidants.

Eating Locally Gives Opportunity to Experiment

This might seem like an odd benefit but when you create a relationship with local growers the way you eat can really improve. When you shop at a grocery store it is easy to get stuck in a rut of buying the same produce. This limits the variety of food you eat and the way you eat your food. As you start buying locally from different farmers you will often have opportunity to try produce you may never have bought normally. You also will learn to buy foods seasonally and may even get tips from the growers and fellow farmer’s market goers about new ways to prepare the produce.

A Word about the Organic Label

Just because a label says something is organic doesn’t necessarily mean it is completely organic. First off, the USDA only requires 95% of the ingredients in organic foods to be organic. Organic produce may still contain pesticides which have been carried in the wind from neighboring non-organic fields. You can’t control the bees and the wind.

Organic crops can even contain GMOs which migrated from neighboring crops, much like the pesticides can do. Also, locally grown food doesn’t mean it’s organic. Local farmers can and do use pesticides or possibly antibiotics in their animal products so always ask if this is a concern for you.

It’s generally agreed that organic food is healthier than non-organic and local foods are healthier than grocery store produce. Making an effort to eat more organic and locals foods is a great choice to improve your diet. If you aren’t able to go completely organic, check out this list of foods you should try to eat organically.

6 Spices that Support Weight Loss

May 4, 2015 by Ajima Jackson 1 Comment

6 spices for weight loss We all know that in order to achieve your weight loss goals you must eat a healthy diet that consists of fresh, whole foods. Did you know that the seasonings you might use in your everyday cooking could be leveraged to give yourself an extra weight loss boost?

Spices have numerous benefits for our bodies, from boosting the immune system to aiding digestive issues. These 6 spices are also excellent additions to your diet if you are trying to lose weight. These are not magic pill or magic powders, however. These spices on their own, without healthy eating, exercise and a commitment to healthy, will not help you lose pounds.

Garlic

Garlic is a wonderfully aromatic spice and used in all types of dishes. If you are a big fan of garlic you’ll be happy to know that studies show promise that garlic boosts weight loss. One study featured in Nutrition Research and Practice showed that middle-aged women’s weight loss was improved when a garlic supplement was added to their exercise regimen.

To get the most from garlic as a weight loss supplement you can take concentrated garlic supplement pills or an aged garlic supplement. Garlic has so many other health benefits that making an effort to include this spice in more of your cooking is an excellent idea.

Cinnamon

Cinnamon is a delicious spice that is synonymous with fall and winter. Some nutritionists claim that cinnamon is also the newest “skinny spice” for those who are trying to lose weight or simply maintain a healthy weight.

While studies haven’t been done on weight loss and cinnamon specifically, they have been done on cinnamon’s effect on insulin levels. This study shows that cinnamon is effective at regulating blood glucose levels which in turn positively affect weight loss and prevent weight gain. Regulation of blood sugar helps you to be less hungry and helps to keep your energy levels from dropping and spiking.

Cayenne

Even if you aren’t a fan of spicy foods, you might want to make an exception with cayenne. A study featured in the British Journal of Medicine had participants take a capsaicin capsule and found that it increased weight loss. Capsaicin capsules contain only the active ingredient in these red peppers which makes it ideal for those who can’t stand spicy food.

If you are a fan of the cayenne heat, you’ll be happy to know that eating cayenne in its natural form tricks your body into burning even more calories since you can taste the heat from the spice. This study supports that belief.

Ginger

Ginger is an extremely popular spice in Asian countries but is also fairly popular elsewhere in the world. This root has long been known to treat digestive issues, nausea and even give pain relief to those suffering from arthritis. Ginger has also been proven to help those who are trying to lose weight.

The journal Metabolism featured a study that showed a decrease in appetite in participants who drank a hot ginger tea or drink after a meal. Not only did the subjects feel fuller after their meal but were less likely to eat afterwards. Ginger is also suspected to increase the number of calories you burn much like cayenne, since it is a “hot” spice.

Cardamom

Cardamom is a spice in the clove and garlic family. While very common in Indian dishes, Americans don’t seem to use this spice often as they should. Cardamom is useful for those trying to achieve weight loss because it is believed to boost the metabolism.

Cardamom is also useful for those who are transitioning to a weight loss diet since it has calming effects on the stomach, similar to what ginger does. This spice also is excellent for treating halitosis, sore throats and coughs.

Black Pepper

Black pepper is easily one of the most popular seasonings and a staple for anyone who cooks. Despite helping to give bland foods a better flavor, black pepper is proving to be an excellent spice for those who are trying to lose weight or prevent weight gain.

A study done in China and featured by the American Chemical Society is showing that piperine, the active ingredient in black pepper, can help block the growth of new fat cells. You can either just add more black pepper to your foods but find a supplement that includes piperine. Supplements that contain piperine often also contain curcumin.

Spices don’t just make our food taste better but also can have some amazing health benefits. Trying out these 7 spices in dishes is an excellent way to improve weight loss or simply prevent weight gain. There are many other spices and herbs that boost your health so don’t be afraid to experiment.

What Is The Deal With Coconut Water?

April 16, 2015 by Ajima Jackson Leave a Comment

Coconut water has been available throughout the US for about 10 years and has seen rising popularity for the past few years. Coconut water can now be found in almost any grocery store, and is often sold with health tonic-style claims or as a beverage for athletes.

As with most new “fad” drinks in the spotlight, often times the claim are too good to be true. Coconut water is certainly a refreshing drink and a great alternative to soda, but is it really as amazing as some companies make it out to be?

Is Coconut Water Healthy?

The short answer to this question is yes. Real, natural coconut water is the liquid of a young, green coconut, not the white milk from a brown, hairy coconut. This coconut water contains a few nutrients that are important for human health, such as:

Sodium
Potassium
Magnesium
Phosphorus
Calcium
Vitamin C
Riboflavin
Iron
Niacin
Thiamine

Coconut water is also low in fat and high in fiber. It contains some natural sugar and is fairly low in calories compared to sports drinks and juice.

Coconut water is often touted as being a superior source of potassium but this isn’t 100% true. Other foods such as bananas offer the same or more potassium per serving with additional nutrients that coconut water doesn’t deliver.

All in all, coconut water is a healthy beverage but certainly isn’t the magic tonic many companies make it out to be. Just like any other beverage, you should be aware of the nutrition in your brand (calories, fiber, etc) as well as any additives.

Benefits of Drinking Coconut Water

There are many claims about power of coconut water, from it being a superior source of vitamins and minerals to being more hydrating than water. Some have even argued that regularly drinking coconut water can cure diseases.

While there is no scientific proof of coconut water performing something as miraculous as destroying cancer, you can’t argue that coconut water does have some benefits. For example, coconut water is:

Hydrating
Contains important minerals and vitamins
Effective as a sport’s drink
Helps clear skin blemishes
Calms and improves digestion

The argument that coconut water is effective as a sport’s drink is correct according to a 2007 study. Though all participants were still considered dehydrated after the test those who drank sodium-enriched coconut water fared better than those who drank a sport’s drink.

There are unfortunately few studies done on coconut water and health claims. While most doctors agree that it is safe to consume on a regular basis, there are circumstances in which coconut water can negatively affect your health.

Coconut Water Health Concerns

The potential health issues associated with coconut water generally arise when people drink too much of it. The saying, “too much of a good thing is a bad thing” rings true when it comes to most health foods and coconut water is no exception. One issue is that it has a high sodium content compared to water and other natural beverages, typically about 13.75 mg of sodium per serving.

Some doctors are concerned about people replacing plain water with coconut water because companies push coconut water as being superior to plain water. Athletes can run into trouble as well when they rely solely on plain coconut water as a sports drink. People who are inconsistently active to moderately active don’t really need coconut water as a sports drink either. (There is nothing wrong with plain old water 🙂 )

Trouble can also arise when people rely on coconut water as sources of vitamins and minerals. Though many Americans are deficient in nutrients, it is because of a bad diet. Therefore the entire diet should be changed to add more nutrition. After all, if you eat fast food everyday drinking coconut water isn’t going to magically improve your health.

How to Find the Healthiest Coconut Water

If you would like to add coconut water as a part of your diet it is important to choose the right type. You will want to carefully check the label and see what exactly is in the coconut water brand you are looking at. Some brands add unnecessary sugar, flavoring or preservatives. For the most health benefit you should find a product that is pure coconut water.

If you have a difficult time finding coconut water or pure coconut water you could try visiting your local Asian Grocery. Grocery stores that cater to the Asian community have sold coconut water for a very long time, way before the drink became popular, so you will likely be able to find a fresh, pure product. You can always pick up a green coconut and cut it open to get the freshest water possible.

References:

What are the Benefits of Juice Fasting?

February 10, 2015 by Ajima Jackson 1 Comment

Juice fasting or juice detoxes are a fairy popular way of giving your overall health a boost and to promote weight loss. There are different types of juice fasting that people use. Some of these focus heavily on green juices, others are fruit-based and finally some techniques involve a mix of these two.

There has been some controversy over juice fasting and worry about its effect on the body. Most people should only consider a short juice fast or juice detox, 3-10 days for example, with a focus on green juices if possible. As with any diet change it is important to research juicing thoroughly and even ask your doctor before beginning. This is especially important if you have some type of illness or ailment. If you have diabetes, are pregnant, have a chronic illness, are on chemotherapy, etc…juice fasting is not for you.

A properly done juice fast can deliver amazing results and really improve your health. Here are just 5 benefits of juice fasting.

Helps Spark Weight Loss After Hitting a Plateau

In a country obsessed with weight loss, it isn’t a surprise that many people stumble upon juice fasting as a means of losing weight. Since juice fasting is usually only short-term it isn’t going to help you if you just go back to living an unhealthy life afterwards. Juice fasting has to be part of your overall plan to eat healthy as a lifestyle…not just some diet fad plan.What juice fasting is really great for when it comes to weight loss is jumpstarting your body after hitting a plateau. If you just have the last 5 or 10lbs left to drop a juice fast will help you achieve that. If you’re just starting your journey of weight loss you can get a head start by juice fasting before starting your new diet.

Allows The Digestive System to Rest and Repair

Your digestive system is just like a machine that constantly runs. It rarely gets a break from working and with the overwhelming number of people eating a bad diet, the digestive process is burdened even more. In fact, a study shows that around 74% of Americans have some type of GI symptom, whether it’s cramping, constipation or bloating.

A juice fast allows our bodies to take a much needed break. When only liquid are consumed our digestive tract doesn’t have to work anywhere near as hard and since we are consuming a juiced whole food, nutrients from the juices are able to be absorbed more efficiently. This efficiency also helps our bodies spend more time repairing itself with the nutrients you’re consuming. You may find out that you feel much better when you aren’t eating wheat, dairy products or processed sugar and consider eliminating some foods from your diet.

Eliminates Toxins and Other Waste From the Body

As you have already read in this article, sometimes juice fasting is also known as juice detoxing. There are toxins and chemicals in all of our food and beverages, sometimes even in the organic food we believe to be whole and healthy. The human body can harbor this toxins and chemicals which in turn causes illness, skin issues, digestion problems and more. This stuff is stored in your fat tissue and lymphatic system, for example.

The juices used in these detoxing programs are packed with toxin-fighting antioxidants. The antioxidants bind the toxins and then are able to remove them from the body. These toxins are removed from the liver, kidneys, GI tract, respiratory system and even bolster the immune system.

Rehydrates the Body with Nutrients and Water

Another shocking statistic revealed by a study is that approximately 75% of the American population is in some state of dehydration. Water is literally the lifeblood for humans. Despite people realizing the importance of water many still opt for sodas, caffeinated drinks, juices and alcoholic beverages over pure, clean water.

Juice fasting, despite its name, works incredibly well at rehydrating the body with water and nutrients. When the body is hydrated the skin clears and improves, the hair and nails are stronger and grow faster, and the body is able to function properly. Headaches and feelings of constant hungry will also dissipate. There is long list of problems that are symptoms of dehydration which will be fixed when you go on a juice fast.

Overall Improves Mental Clarity and Energy

One of the most common complaints of young adults and adults is feeling tired even after getting the recommended 8hrs of sleep every night. They might crash halfway through the day or feeling jittery and unable to focus on tasks. These problems are usually related to diet and/or a buildup of toxins in the body.

Going on a juice fast helps heal the body of many problems that cause restlessness and lethargy. Many people who start a juice fast will cite that within just a day or two they feel energized and ready to take on the day. They don’t experience an energy crash and don’t have problems focusing on daily tasks.

Juice fasting can be an advantageous tool if you’re experiencing a plateau with your health and need something to kick start your body. When doing a juice fast make sure you pay close attention to your body and how it responds. On a juice fast you still want to make sure you are getting enough liquids and calories to support your body. Since everyone is an individual, you may have to tweak your juice fasting plan to suit your body and lifestyle.

Find a healthy plan or juicing book to guide you so that you do not endanger your health while trying to fast. I suggest the Free “Reboot with Joe” juicing program from the creator of “Fat, Sick and Nearly Dead” Joe Cross.

Look at juice fasting as a tool on your journey.. You still have to determine how you will change your eating habits for good if you want lasting weight loss.
You should also consider speaking with your doctor or a medical professional before attempting any fast or detox plan because these programs can be dangerous for people with certain medical conditions.

What is HIIT?

July 7, 2014 by Ajima Jackson 1 Comment

hiit high intensity interval training

HIIT or High Intensity Interval Training is rising in popularity amongst the masses at supersonic speeds. Besides body weight training, HIIT is the top fitness trend of 2014. This upbeat, fast-paced method requires dedication, commitment, stamina, and endurance, but the results are well worth the effort.

How Is It Done?

With HIIT you alternate between high intensity exercise and less intense exercises in the same workout. Your intensity would look like hills going up and down if it was mapped out on paper. Your mix of exercises might look like this: (For example, You could alternate and do a high intensity move for 30 seconds then a medium intensity move for 30 seconds.)

High Intensity

Sprinting

Mountain Climbers

Burpees

Lunges/Squats

High Knees

Jumping Jacks

Push-ups

Medium Intensity

Jogging

Walking

Lifting Weights

Walking

Pushups

Crunches

Wall Sit

Strategically planned, high intensity intervals of are balanced with short, less active recovery periods. These spurts of energy encourage your heart rate to stay up while burning calories at record speeds. For some people who love this form of exercise, HIIT has all but eliminated traditional forms of cardio because, in half the amount of time spent in the average 30-minute or 1-hour session, HIIT training can burn more fat and calories while increasing your aerobic and anaerobic stamina. HIIT have been can help speed up your metabolism and has been scientifically proven to burn adipose tissue at least 50% more effectively than low-intensity cardio training.

Examples of HIIT Training

There is no specific form of exercise that is directly associated with HIIT Training. Anything that can be balanced between giving it all you got and taking it down a notch, is HIIT. For example, if you like to go running to stay in shape, do it with all your might for one minute, then power walk for two. Keep repeating the three minute cycle for 15 minutes- that’s HIIT.

Be sure to go through a good stretch and warm-up before getting started. You want to get your heart nice and ready for the high intensity activity rather than instantly shocking it into action. Giving it all you got will increase your body’s need for oxygen, as a result, it’s hungry for more in those recovery intervals. This is called Excess Post-Exercise Oxygen Consumption or EPOC. It opens the door for those calories and that fat to fall off more quickly than normal aerobic exercises.

You’ll find lots of free HIIT workouts on Pinterest and YouTube.

The Benefits of HIIT

Let’s start with how it works on the metabolism. As I mentioned earlier, the balance of high and low intensity interval training creates EPOC, stimulating a metabolism boost for up to 48 hours after a HIIT workout session. It’s one of the only forms of exercise that continues to work for you long after you stop working.

It Works

The fact that it can literally be done anywhere… by anyone…with any style of cardio, makes HIIT a very convenient form of training. This is an added bonus for people who don’t have the time or money to go to the gym. Your living room, backyard, even a locked office can all be the prime location for an excellent workout. Studies show that just 30 minutes of high intensity interval training done three times a week can yield more results than an agonizing hour-long run on the treadmill. Keep it up for two weeks and you’ll advance your aerobic capacity better than you would’ve with 6-8 weeks of conventional endurance. These benefits almost sound too good to be true. Part of the effectiveness behind a HIIT workout comes from your strengthened metabolism.

No Accessories Needed

You don’t have to invest in weights and expensive machinery, for most HIIT sessions, all you need is your own body. The primary focus is speeding up your heart, and keeping it active. You don’t need dumbbells to do that, but you can add wrist weight or dumbbells with moves as appropriate. It’s up to you. If running isn’t your forte, you can easily customize your HIIT routine to fit your strengths. When deciding what to do, target the areas you’d like to improve. Push-ups, sit-ups, crunches, squats, lunges, dips, jumps, and burpees can all be included in a high interval routine. If you’re creating your own regimen, be sure to rest for 30 seconds between each high-impact/low-impact interval. You can build muscle, and retain the muscles you already have without ever setting foot in the gym. There are tons of great HIIT videos on YouTube and lots of routines posted to Pinterest.

Traditional cardio done for extended periods of time puts the body in a “steady state”. It gets used to the activity, making it less and less effective the more it is repeated. HIIT introduces a shock factor that keeps your muscles reactive. As soon as it gets used to a low-intensity interval, you snatch it out of the comfort zone and kick things up a notch with a high-intensity spurt.

The convenience and results from a HIIT workout seem like a gift from above. Fortunately, you can’t argue with the facts. It’s about time something came along that will give people the body they want while working around their lifestyle. Responsibilities and demands from work, home- and everything in between- used to be an excuse for neglecting physical activity. Not any more.

Note: Before starting any exercise program, please consult with your doctor. If you have injuries that could be worsened, are pregnant, have knee issues, are suffering neck and back pain or have a chronic illness intense exercise may not be in your best interest. Don’t forget to stretch before and after working out to avoid injuries.

What is Green Coffee Bean Extract?

December 5, 2013 by Ajima Jackson 1 Comment

Green coffee beans are the latest thing to take the weight-loss world by storm. Like all products promoted for weight loss the question is always “How much of the claim is marketing hype and how much will the product actually help you lose weight?”. Just like many other promoted weight loss products, this isn’t an easy question to either answer when it comes to green coffee bean extract. Green coffee bean extract can be both hype and help for those seeking ways to promote weight loss; understanding how it may work will help you determine if it is right for you.

What is it?

Green coffee bean extract is made from unroasted coffee beans. The extract is thought to minimize the caffeine content of the bean while preserving the chlorogenic acid levels it contains. It is the chlorogenic acid that has shown promise in early clinical studies in promoting weight loss. The acid acts to increase metabolism and to slow the absorption of fat from food intake. When you combine a supplement with these properties with a controlled diet and exercise plan, you may see an increase in the rate of fat loss. Chlorogenic acid has not been confirmed as enough of an influence on metabolism and fat absorption to promote weight loss without the combined diet and exercise program. Unfortunately, it is often marketed as a wonder supplement that will allow you to eat anything, do nothing and still lose weight. There is no known supplement that can fulfill those claims.

How did it become popular?

If Green Coffee Bean Extract isn’t the answer for effortless weight loss, how did it rise to the top of the weight loss market so fast? One major factor is that Dr. Oz brought it to everyone’s attention on his show. You know Dr. Mehmet Oz…the board certified heart surgeon who first came to notice when Oprah introduced him on her show as ‘America’s Doctor.’ It is an understatement to say that Dr. Oz is a qualified cardiothoracic surgeon and physician. He is greatly respected in his field for his work and continues to perform surgery and do research while maintaining a presence on television with his own show. The criticism of Dr. Oz’s form of “medutainment” is that while he may promote certain supplements or practices, he very rarely endorses any as actually working. His audience misses this fine line. While Dr. Oz performed a limited test using 100 women over the span of 2 weeks on Green Coffee Bean Extract, the results were no different than if those women had simple walked 15 minutes a day and controlled their calorie intake. Regardless of this, if a product is mentioned on his show it gains much media attention and is assumed by the public to be endorses by him with the full weight of his professional standing. Dr. Oz has never endorsed Green Coffee Bean Extract as a weight loss method.

What are its benefits for weight loss?

Chlorogenic acid has been shown to have an effect on slowing fat absorption and increasing metabolism of fat. What remains a question is whether or not your body can use the chlorogenic acid in Green Coffee Bean Extract to an extent that taking the extract will provide you with a benefit. What is known is that even the most minimal effect on increasing metabolism and slowing fat absorption can provide huge benefits to people trying to lose weight as it can increase your energy and commitment to the rest of the program necessary to create weight loss. As more studies are revealing that there is truth to the old myth that some people just have a slower metabolism than others, supplements like Green Coffee Bean Extract are proving to provide more benefit than first thought. The key is understanding what benefit you should be expecting. Green Coffee Bean Extract can be a part of a very successful weight loss program when combined with diet and exercise. You should not expect to lose more than a pound or two a week with any diet program. Using supplements and weight loss aides that provide you with more energy can help, just be careful not to overdo it or the caffeine can make your jittery and nauseous. Before you buy anything, make sure you check with your own doctor – not just the one you see on TV – to make sure that Green Coffee Bean Extract is safe for you to take.

5 Superfoods That You Should Be Eating

November 19, 2013 by Ajima Jackson Leave a Comment

Superfoods have been in the news lately and can be found listed in many diet plans. The obvious conclusion from their nickname is that these foods can somehow provide more nutritional benefits than the average fruit or vegetable. What makes something a “superfood” isn’t that it contains an unusually high level of any one beneficial nutrient, but that is contains a combination of vitamins, minerals, nutrients, proteins or fibers that allow it to work independently of other foods to provide the body with nutrition. Many foods that may contain one of more beneficial elements require an additional food of a different type to be consumed at the same time in order for the body to be able to use what is eaten.

Here are 5 top superfoods that can fit into most ways of eating (except some low carb plans), including vegan or vegetarian. Each of them offers a high powered source of balanced nutrition that can help your body repair and sustain its health.

Sweet Potato

Sweet potatoes are not only rich in fiber, nutrients, vitamins and minerals but they are versatile. You can make them into fries, bake them, make dessert with them and serve them boiled. Their distinctive and slight sweet flavor tends to discourage the usual assault of salt, butter and creams that undo many a healthy foods potential.

Blueberries

Blueberries typically are usually on the superfood list, not because they are better than other types of berries, but because they are generally easier to find in a store. Like all berries, blueberries are rich in phytochemicals, vitamins and soluble fiber. Soluble fiber is what gives you that full feeling and is also the type of fiber the body needs to promote healthy digestive functioning. There have been many studies done that suggest a strong link between phytochemicals and cognitive functioning. Blueberries are easy to add to the diet to replace sugars and sweeteners on morning cereals and as a treat at the end of the day instead of a caloric and sugary dessert.

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5 Benefits of Eating Avocados

November 14, 2013 by Ajima Jackson Leave a Comment

The poor avocado would have motion sickness from the way it gets thrown high up on the “must eat” list and then kicked back down the ladder to the bottom with a bunch of foods to avoid. It’s back again, this time being touted as a “superfood” and it may just have found a niche to settle in and call home. There are numerous benefits that come from making avocado a part of your daily diet, including promoting weight loss. That is something pretty spectacular for a high calorie and high fat fruit. The reality is that many people who have dismissed the avocado for its calorie and fat content haven’t understood the nutritional nature of that content at all. Here are 5 benefits of eating avocado that will convince you to add it to your diet.

Benefit #1 – It is loaded with healthy fats

The average medium size avocado contains about 14.4 grams of fat. These are all the healthy fats that your body needs to function at its best. The avocado contains oleic acids and Omega-3 fats that are necessary to promoting good heart health. The other fat varieties contained in the fruit benefit the collagen and elasticin production of the skin and provide the right kind of fuel to assist your brain in maintaining cognitive functioning.

Benefit #2 – It is a rich source of protein

While many fruits and vegetables offer high protein levels, the avocado is considered a rich source because it contains something else that is necessary for your body to be able to use the protein – fiber. Along with that fiber, the avocado contains all of the amino acid building blocks that the body requires to synthesize protein. Without the fiber and amino acids, you can’t do anything with the protein you consume. This is why adding avocado to your diet if you are a vegan or vegetarian is essential, it is one of the best non-animal sources of protein around.

Benefit #3 – All that Vitamin E

Avocado is loaded with vitamin E. This is the essential vitamin for protecting the skin. It helps the skin’s cells to resist damage from the sun and helps to maintain firmness and elasticity which leads to a more youthful appearance. The vitamin E can be obtained from the avocado by consuming it or by applying the pulped fruit to your skin. It is most effective when consumed as the surface of the skin is only moisturized, but not repaired by the avocado pulp.

Benefit #4 – A good source of potassium

When we think of potassium we tend to think of foot cramps and bananas. Potassium is one of the most essential minerals in the body. A deficiency in potassium will not only lead to muscle cramps, but it can also trigger a cardiac incident, kidney failure and other dysfunctions of the major organs. By adding avocado to your regular diet, you will consume more potassium then you would get from bananas. Considering all the other benefits that the avocado offers as well, it is a better choice too.

Benefit #5 – Lutein

Avocados provide an important source of lutein for your body that is easily used. Lutein is most often associated with promoting eye health and it is also being investigated as a supplement that may help protect against certain cancers of the colon and breast. While the studies concerning cancer prevention are inconclusive, the studies concerning how lutein protects the eye are conclusive. Maintaining sufficient lutein levels helps to prevent age-related macular degeneration. This is most often caused from simple sun damage to the eye and consuming avocados can boost your lutein levels.

The Avocado Tricks

There are two tricks to adding avocado to your diet successfully. The first is to keep it on your counter or in a paper bag in the pantry after your purchase it for a few days before using it. Avocado ripens once it is picked and placing it in the refrigerator will slow down the ripening process. The second trick is to be mindful of what you eat the avocado with. It is a high calorie food that can hit as much as 340 quality calories per fruit, make sure you are eating it with low calorie foods so you don’t overwhelm the benefits of the avocado with too many calories or chemicals in the meal.

Are the Green Tea for Weight Loss Claims True?

November 7, 2013 by Ajima Jackson 2 Comments

If you were to believe all the advertisements, infomercials and half the websites on the Internet that are connected to a product with green tea, you might think that it is the magical answer to weight loss. It can be hard to separate fact from fiction when it comes to evaluating products and supplements aimed at helping people burn fat because the issue of obesity is highly charged and there is a lot of money made on diet products. The tried and true methods of reducing calories, eating healthy and increasing exercise can seem too hard to maintain, if your schedule is overburdened or your current weight and lifestyle habits make it hard to break through into healthy living. Green tea has been presented as a cure-all of obesity, but are the green tea for weight loss claims true? The answer is a resounding yes and a huge no. Understanding how green tea can assist in weight loss and how to use it to support a weight loss program will help you achieve your goals realistically.

How to spot when things aren’t what they seem

The first thing you have to accept is that the human body is not designed to lose a pound a day. The body is hard-wired to prevent starvation and will quickly seek to regain the weight loss when the chance comes, and not just regain it, but to build up an additional surplus of fat just in case it is placed into starvation mode again. This is why healthy weight loss is most often calculated at a pound every week to two weeks. This pace means that the weight loss has not placed stress on the metabolism that will create a backlash weight gain and that your habits have changed to support sustaining the healthy weight loss as well.

What green tea does

Green tea leaves are taken from the plant Camellia Sinensis which is indigenous to China and grows in many areas of Asia. The leaves are harvested and prepared with a minimum of oxidization, which preserves a high level of naturally occurring polyphenols in the leaf. The polyphenols can then be consumed by ingesting the tea or water the leaf has been steeped in. These polyphenols contain many properties that are just beginning to be understood and documented by the scientific community to support the practices the tea has been used for in traditional medicines. Polyphenols have been shown to provide support to the immune system, act as a diuretic, have high concentrations of antioxidants, and have the effect of raising the metabolic rate without also increasing heart rate. Traditionally, green tea is used to increase energy, fight off sickness and as a weight loss agent. The thought is that by ingesting regular amounts of green tea in powder, capsule or infused water the polyphenols act within the system in support of immune and metabolic functions. However, this is a theory but one with a lot of information out there to back it up.

How to use it to support a weight loss plan

No green tea product is going to help you lose weight just by taking it alone. It’s not a magic pill. Green tea is a diuretic, so you will experience some water weight loss but that is not permanent. Green tea has been proven in scientific studies to aide in weight loss by increasing the metabolism by up to 4%. Your metabolism is how fast your body can process fat to fuel, which is how weight is lost. Green tea has also been shown to increase energy levels, similar to caffeine, which can help you keep up with exercise routines. There is also evidence that green tea supports healthy blood sugar maintenance which is also beneficial to weight loss management.

Guaranteeing success

Green tea can play a very important role in weight loss. By using it in conjunction with calorie management and an exercise program, can help you to lose weight and keep it off. Just think of it as any other supplement you may choose to use. It’s a tool. One of the best ways to incorporate green tea in your diet is to use it as a substitute for sugary or high caloric drinks, such as lattes and other fancy coffees. In the end, adding green tea to your daily diet may assist you in reaching your weight loss goals in a healthy way that can be maintained, but it will not do the work for you.