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Why Does Weight Loss Seem Easier For Men?

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weight loss easier for menIn a world where many men and women are struggling with weight loss, why does it seem like weight loss is easier for men? Are they more inclined to exercise? Is it easier for them to say no to unhealthy foods? Is their metabolism faster? If you’re on the weight loss journey and have been wondering about this, it’s time to get to the bottom of the matter. The reality is that losing weight is hard for men and women, but let’s take a look at this theory and delve into the topic a bit further.

Men typically think about food less than women

The topic of how often men and women think about food was put out there in a survey recently that looked at thoughts of food and sex in society. The result? Women tend to think about food much more often than men. In fact, the poll indicated that women think more about food than sex, but men tend to think more about sex than food.[1]  With women thinking more about food, they most likely eat more frequently than men, thus, it may be tougher for women to lose weight if they are eating more calories than their male counterparts.  Also, women are under tremendous pressure when it comes to cooking meals, buying groceries and losing weight. There is a lot of energy in our society focused around women and food vs. men and food.  Just take a moment to think about how much you discuss food, eating habits, dieting, etc with other women.

Men don’t relate to food emotionally as much as women do

If you’re a woman, you or one of your female friends have probably soothed a broken heart with chocolate,  ice cream or your comfort food of choice at least once. You’ve probably also seen plenty of movies where women are drowning their sorrows in desserts. Yes, women tend to relate emotionally to food, while men don’t do this as much (the do, but not as frequently). A study was conducted in which both men and women fasted for a day and then were shown pictures of delicious foods and were told to continue fasting. The results showed that a woman’s brain was much more active than the man’s in the emotional regulation area, indicating that a man can sort of shut off their emotional connection with food easier than women.

“In men, this willful inhibition directly affected brain metabolism—the group suppressing their craving had less activation in the limbic and paralimbic regions, which control awareness of hunger and desire for food. The two groups of women, in contrast, had equivalent brain activity. This observation corresponds to the participants’ ex­perience: the men who tried to ignore their craving felt a decreased desire for the food, but the women were tantalized despite their efforts at self-control. Wang also reported that the women’s brains showed a much greater response to their favorite food than men’s did, and he speculates that these findings may help explain why so many women struggle with their weight.” – Scientific American

Men, typically, do have faster metabolism

Yes, it’s true. Men tend to have faster metabolism than women, with research indicating that it can be up to 10 percent higher, helping them lose and keep off weight easier than women. [2] This has a lot to do with muscle mass/lean tissue.

Men have more lean muscle tissue

Research shows that men have more lean muscle tissue over women, which burns a lot more calories than body fat, even at rest. Although it is important to keep in mind that the advantage is only short-term, because studies have revealed that over the long haul, women do end up losing the same amount of weight as men. [3] Men may also lose weight a bit faster, but they can put it right back on within a short period of time, just like women.

Men have more testosterone

Guys can thank their testosterone levels for giving a bit of an advantage when it comes to weight loss. With their testosterone levels being naturally higher than woman, and their lack of estrogen, they’ve certainly got an edge when it comes to weight loss. In fact, women are between 6 and 10 percent higher in body fat due to estrogen, which can make it a bit tougher for them to lose weight in comparison. [4]

Good news is that it is possible to lose weight whether you are a male or female, as these differences aren’t really all that much of a difference.  If you make a commitment to regular exercise and adopt a healthy eating lifestyle, you’re apt to lose weight regardless of gender.  Getting more health conscious certainly goes a long way when it comes to mind, body, and spirit, so if you’re on the weight loss journey,  continue learning ways you can trim down and become healthier and don’t forget to enjoy the journey.  (More info on good nutrition guidelines for men and women).

 

[1] http://www.huffingtonpost.com/lisa-lewtan/women-think-about-food-men-think-about-sex_b_8636162.html

[2] www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=35431

[3] www.cnn.com/2014/02/20/health/upwave-weight-gender/ and www.webmd.com/diet/weight-loss-wars-men-vs-women

[4] www.cnn.com/2014/02/20/health/upwave-weight-gender/ and www.webmd.com/diet/weight-loss-wars-men-vs-women

Can Diabetes Hinder Weight Loss?

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diabetes weight lossIn America alone, roughly 30 million people have diabetes according to a 2014 CDC report. That estimate includes diagnosed or not. Did you know that it’s estimated that 30% of people with diabetes are undiagnosed? Diabetes is a terrible disease that claims close to 3.5 million lives every based on United Nations Health Agency statistics. It’s also a disease on the rise, especially among young people. Needless to say, diabetes is a serious condition that needs to be addressed.

While many conditions such as blurry vision, numbness and excessive fatigue are symptoms of both types of diabetes (type 1 and 2), there is one particular health concern that has been tied to diabetes. Obesity.

Which Came First?

Does obesity cause diabetes? Does diabetes cause obesity?

According to a news story featured in Harvard Gazette, around 30% of people who are overweight or obese have some type of diabetes and 85% of diabetics are overweight or obese. Obesity numbers are rising along with diabetes numbers.

Figures from the U.S. Centers for Disease Control and Prevention reveal that we live in a nation where skinny and normal-weight people are actually in the minority. A third of us are overweight, and another third are so overweight we’re obese. Government figures show obesity rates rising steadily from roughly 13 percent in the 1960s to 34 percent in 2007-2008, with numbers flattening out in recent years.

Diabetes cases have risen along with obesity, with prevalence doubling in the past 20 years. Today, 11 percent of adults over age 20 are diabetic, and HSPH Professor of Nutrition and Epidemiology Frank Hu said he expects the numbers to keep rising.

While not all diabetics are overweight and the majority of people who are overweight aren’t diabetic, there is obviously a case to be made that obesity could be a serious risk factor. [Just an aside: I also want to be sure to note that rapid weight loss can be a symptom of diabetes, especially at the onset. More info on that.]

Which comes first? This is actually a tricky question to answer because studies still don’t give clear conclusions. Based on most research it is generally agreed upon that while being overweight or obese doesn’t mean you’ll get diabetes, it certainly increase your risk greatly. On the other hand you can be within an ideal weight range for your body and still acquire the disease. If that latter occurs, after getting diabetes for whatever reason (perhaps genetics) you could then start gaining weight because of it.  This has a lot to do with the connection between insulin and fat storage.

Why Does Diabetes Hinder Weight Loss for Some People?

While it isn’t impossible to lose weight if you are diabetic, many people with the disease find it to be very difficult. Here are just a few examples of how diabetes make weight loss more difficult:

  • You Have Hypothyroidism

Hypothyroidism is actually fairly common in people with Type 1 diabetes. Simply put, when your body doesn’t produce enough thyroid hormones hypothyroidism occurs. Common symptoms include fatigue and generally feeling sluggish as well as weight gain. Those with hypothyroidism often have a more difficult time losing weight, which is especially exacerbated if they have diabetes. A change in diet will help but medication may be needed. This is definitely a medical condition that you have to speak with your doctor about for guidance. (more info)

  • You are Stressed

Stress is surprisingly damaging to both mind and body. Too much stress can cause weight gain via the hormone cortisol and make it difficult to lose the weight. Cortisol is released in your body during periods of stress as a means of survival. It can make you feel hungry and even reclusive or sedentary. It is a given that someone with diabetes could easily become stressed. However, many people are dealing with high stress situations in their day to day life these days, from work to family issues. It is extremely important to do things that will relieve stress, like exercising, getting enough sleep and practicing prayer/meditation. You may even want to see a counselor/therapis if you feel like you can’t get your stress under control.

  • You are on Weight Medications that Cause Weight Fluctuations

A side effect of some diabetes-related medications include weight gain. If you suspect this is your problem, research your medications or talk to your doctor. One of the most common ways weight gain is caused by medication occurs when someone injects too much insulin. Medication can also lead people to overeat when they have low blood sugar due to the meds. Always take the correct dosage of medication and keep a journal of how much you eat when you begin taking medication.

  • You are Frequently Hypoglycemic

One of the most common causes of weight loss difficulty associated with diabetes involves hypoglycemia. Hypoglycemia, which is low blood glucose, is a common side effect of diabetes. What happens in this situation is that your blood sugar drops. Typically, you might eat something sweet to bring it up. However, instead of eating a small amount of food and then checking your blood sugar level again, you may instead overeat which can lead to weight gain over time. Prevent hypoglycemia-induced weight gain by monitoring your blood sugar, eating balanced meals and taking your medication properly.

  • You aren’t Sleeping Well

Sleep is vitally important for overall health yet it’s often ignored. Rarely do people get 8 full hours of restful sleep in a quiet room with no lights. People with diabetes may find it difficult to get enough sleep, especially if they are overweight or obese. This is even worsened if they have a sleeping disorder, like sleep apnea. Ensure that your bedroom is a quiet, relaxing place and try to get at least 6-8 hours of sleep every night. Naps during the day may help you if you didn’t get enough sleep the night before.

If you are struggling to lose weight and have been diagnosed with diabetes or pre-diabetes, visit your doctor to learn more about your options. Speaking with a nutritionist or dietician can also be helpful. Seeking help is especially important if you suddenly gain a lot of weight or are working hard at losing weight for a month or two with no success. While diabetes can make weight loss tricky, it is completely doable and necessary for your health.  Many people lose weight while dealing with serious health issues like diabetes, and you can too.

Eat More Healthy Fiber to Lose Pounds

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eat more fiberFiber is a super important nutrient that primarily affects digestive health. Unfortunately, the average American’s diet is lacking in fiber. The typical woman in this country only consuming around 15 grams when she should be consuming at least 30 grams. That’s the average.  Many people are eating far less.

Aside from general health, there is another reason fiber is so important. It can help you lose weight and maintain a healthy weight!  Check out this info, which includes our top 10 fiber picks.

Fiber and Weight Loss

There have been a few studies done on the subject of fiber and its effect on weight. One main study featured in Nutrition Reviews had results that showed participants who ate just 14 grams more of fiber per day lost 4 lbs in 3.8 months. Keep in mind that this result was from only changing fiber intake, nothing else. That is very impressive.

Another study published in the Annals of Internal Medicine confirmed that participants that ate 30 grams of fiber a day with no other dietary changes lost an average of 4.6 lbs. Additionally, those who made further changes and switched to the American Heart Association (AHA) diet lost an average of 6 lbs. The AHA diet is stricter but if you are at risk of diabetes and are overweight, it could be a very good option for you.

Eating more fiber isn’t just as simple as reading labels. There is more to fiber than people realize.

Insoluble vs Soluble Fibers

Did you know that there are actually two types of dietary fiber? Insoluble and soluble fibers are both important for overall health but they do perform different functions in the body. As the terms suggest, insoluble fiber doesn’t dissolve in liquid while soluble fiber will dissolve. The ability to either dissolve or not dictates what benefits you’ll receive.

Despite common misconceptions, soluble fiber is the type that will make you feel full. The reason for this is that this fiber essentially gels when it meets liquid in the stomach. This process make your digestive system slow down which in turn is very beneficial for those who need help controlling insulin levels for their diabetes. There is also speculation that people can lower their bad cholesterol (LDL) by eating more soluble fiber.

You may have been told previously by a doctor, family member or friend to “eat more fiber” when you have trouble going to the bathroom. The fiber that is well-known for helping constipation is insoluble fiber. Essentially insoluble fiber creates the opposite effect of soluble fiber: soluble fibers slow everything down while insoluble fiber helps the digestive tract get everything out. In fact, too much soluble fiber can cause constipation. Insoluble fiber is also essential for maintaining healthy gut bacteria. Insoluble fiber doesn’t break down in water and passes through the system more intact.

Both insoluble and soluble fiber foods should be eaten on a regular basis. With a healthy diet rich in whole foods, getting enough of both fibers isn’t difficult.

10 Delicious Sources of Fiber

You don’t need to drink or eat tasteless, and sometimes expensive, supplements to get your daily intake of fiber. Whole foods not only provide the dietary fiber every woman needs but they also offer many other nutrients that you won’t get from a supplement.

There are many sources of fiber, but these 10 foods not only taste great but also contain the fiber you need to support a healthy digestive system.

  • Apples- Soluble

Apples are also a great source of soluble fiber and are a good snack for those with weight loss goals. Eating a typical medium apple will give you 4.4 grams of fiber as well as vitamin A, C and B-6. You will also get magnesium and iron. Apples are fairly high in natural sugars (around 19 grams) so limit yourself if you are trying to lose weight.

  • Dates – Insoluble

Being an insoluble fruit, dates are a great way to get some fiber as well as some sweetness. Dates are actually so sweet (93g in 1 cup!) that they work very well in smoothies and other meals as a replacement for sugar. Dates contain 12 grams of fiber in one cup and also are a good source of protein, with around 3.6 grams. Dates are super low in fat and packed with potassium, calcium, vitamin B-6, iron and magnesium. Buy a pack the next time you’re at the grocery store.

  • Raspberries and Blackberries – Soluble

Both of these berries are packed with antioxidants that promote overall health. They are very similar in nutrients with one cup of each both being around 8 grams in fiber. Blackberries are a little sweeter so they are higher in calories but not by much. Raspberries contain higher amounts of vitamins C and B-6 while blackberries are higher in vitamin A, calcium, iron and magnesium. Since both fruits are so similar, mixing and matching will help you get enough vitamins from both.

  • Wheat Bran – Insoluble

Wheat bran is a huge source of insoluble fiber with 60 grams in one cup. It is also a good source of protein, thiamine, magnesium and iron. Wheat bran can be treated like a cereal, either hot like oatmeal or cold in milk. Since wheat bran is so high in fiber it is extremely filling and a true “secret weapon” for those who are trying to lose weight but often feel hungry.

  • Kale – Insoluble

Like many dark leafy greens, kale is essential for good health. It is packed with a ridiculous amount of vitamins (133% of vitamin A and 134% vitamin C) as well as iron, calcium, magnesium and potassium. One cup of chopped kale has roughly 3 grams of fiber and protein. Raw kale leaves put into a green smoothie and baby kale is great in salads as it doesn’t have the bitter flavor of mature plants. If you find you have stomach trouble with raw kale, try cooking it first.

  • Butternut Squash – Insoluble

Butternut squash can usually easily be found in the grocery store and tastes delicious- somewhat like pumpkin. It can be cooked in many ways and even mashed as a substitute for potatoes. One cup of butternut squash has 2.8 grams of fiber and 63 calories. It is high in potassium, iron and magnesium. It is also well-known for being super high vitamin A with a level of almost 300%.

  • Lentils – Soluble

Lentils contain both soluble and insoluble fiber but are higher in the former. Though lower in fiber than other foods listed (around 1g in 1tbsp) it is still high in other nutrients. Even small amounts are very filling and you can easily use this food as an addition to warm foods like soups.

  • Sesame Seeds – Insoluble

Sesame seeds are quite popular in Asian cuisine but are very versatile. They are tasty toasted and raw and can easily be used as a fiber-boost addition to meals like salads. One tablespoon of sesame seeds contains 1.1 grams of fiber and 1.6 grams of protein. These seeds are also high in calcium, magnesium and iron.

  • Kiwi – Soluble

These sweet green fruits are small but pack a nutrient punch with 106% vitamin C and 2.1 grams of fiber. They are fairly low in sugar, 6 grams, so they are a good fruit for people trying to lose weight. Kiwi is high in enzymes similar to pineapple so consuming multiple fruits can have your tongue to feel irritated.

Fiber is a super important part of a good diet yet often overlooked when other nutrients like protein take precedence. Whether you are trying to lose weight, struggling to keep under your daily calorie limit or just are experiencing digestive problems, eating more of the foods featured here and others will help you get the results you are looking for.

What is Fasted Cardio?

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Will Cardio On An Empty Stomach Accelerate Your Weight Loss and Fitness Efforts?

Fasting in general is a somewhat controversial subject. Either experts are against it or support it being done as part of an overall wellness regime. Depending on what you are trying to achieve, periodic fasting may actually boost your results. There are some studies and books out now that are all about the potential benefits of fasting from time to time.

One very popular exercise for fat loss is fasted cardio. This technique is by no means new, but it is once again entering the spotlight as some of today’s popular diets actually favor intermittent fasting.

what is fasted cardio

What is Fasted Cardio and How Does It Work?

Fasted cardio is essentially any type of cardiovascular exercise done on an empty stomach. The only difference between regular cardio and fasted cardio is the fasting portion. You can continue doing your regular cardio routine, just skip breakfast and workout first thing in the morning.

The theory behind fasted cardio is that your body will burn fat stores since your stomach is empty. The human body will first use up energy from the food it’s recently consumed, so if that isn’t available it must get its energy from storage. One study featured in the British Journal of Nutrition showed that those who practiced fasted cardio burned 20% more fat than those who had eaten.

“Fasted cardio in the morning is effective because as you sleep and fast overnight your body conserves its precious carb stores and leans toward mobilizing fat for fuel. The story doesn’t end here, however. Your body also breaks down amino acids into glucose overnight, so fasted morning cardio mobilizes more fat and potentially more amino acids for fuel, which isn’t ideal if building muscle is your primary goal. This isn’t a huge problem as long as you consume a fast-digesting protein like whey, along with some slow-digesting casein, after your cardio.” – More great info on this topic from Bodybuilding.com

However, there have been other studies that show no change between fasted and fed participants. Additionally, this study showed that fasting prior to exercise may negatively affect performance as the day goes on.

While there have yet to be studies done specifically on the effects of fasted cardio on trained athletes, many personal trainers have theories that this type of exercise is best suited for those who are already fit. While very little change from fasted cardio may be witnessed in people who are severely overweight, this little change can mean all the difference for a person with low body fat needing to fix some trouble areas.

Deciding whether you should do fasted cardio is really up to you. If you already have a low body fat percentage but are having trouble slimming your thighs, working out on an empty stomach may be just what you need. If you are just beginning your weight loss journey and are 20+lbs overweight you may feel disappointed if you fast and don’t notice increased results.

My advice: Do your cardio workout when you can and focus more on the intensity of your workouts!  If fasted cardio works for you, great.  If it doesn’t, you can still lose weight.  What you EAT in terms of healthy food is more important in terms of the overall weight loss equation.

Is Fasted Cardio Safe?

Like almost every exercise technique or regimen out there, fasted cardio could be unsafe for some people. If you are going to pass out if you don’t eat at least 30 min before you workout…then that’s a problem. If not done properly you could lose muscle mass, cause potential physical damage or simply just burn yourself out by being tired and feeling weak when exercising.  It’s not for everyone…but it’s also not new and there are tons of people who will tell you that it’s perfectly safe and they’ve done it for years.  I can’t tell you for sure.

Some important tips to keep in mind include:

  • Don’t do fasted cardio if you are feeling hunger pangs.
  • Don’t do fasted cardio if you are pregnant.
  • Don’t do fasted cardio if you have a serious health concern like diabetes. (Talk to your doctor about how to maximize your fat loss with exercise.
  • Drink water before, during and after your cardio workout.
  • Your next meal – Aim to drink an easily-digestible protein shake right after your cardio or a meal with protein.
  • Eat a good meal 2 hours before bed if you plan to do a fasted cardio session the next day.
  • Take the time to properly warm up and cool down.
  • Fasted cardio works best when you on a very structured eating regime that keeps your fasted cardio in mind so that you are well fueled all day.

It is important to listen to your body when trying out any new type of exercise. If you don’t feel right during or after exercising, such as fatigue or excessive soreness, stop what you are doing and reevaluate your technique. Some people simply find that fasted cardio doesn’t work for them and can actually hinder their results. Don’t force yourself to do something just because other people get results as you may end up harming your body.

How Can I Start Doing Fasted Cardio?

The easiest way to start doing fasted cardio is to knock out that portion of your workout in the morning. Since your body is in a fasted state within 8 to 12 hours of not eating doing this exercise before breakfast is ideal. After your cardio workout it is a good idea to wait an additional 30 minutes before eating a real breakfast, but you can grab a protein drink or make a low calorie protein smoothie. Once you do eat breakfast you should eat a meal high in protein to help replenish your muscles.

Fasted cardio is a simple concept that many find to be beneficial, if done right, for fat loss. It may be especially helpful for those who have hit a plateau or want to really tone up before an event. Keep the tips on safe fasted cardio in mind and if you ever feel weakness or as though you are losing muscle, stop.

More info:

Are Sad Movies Are Making You Gain Weight?

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sad movies making you fatEveryone has their favorite sad movies that may be tearjerkers but ultimately have a happy ending or perhaps films that just leave them with some type of strong emotion (sadness, stress, etc). Did you know that indulging in these movies could actually be harming your weight loss goals?  Before you stop watching Lifetime movies, check out this info…

It may seem far-fetched but watching sad movies may actually cause some people to eat more. One study done by in a lab at Cornell University Food and Brand lab showed that people watching sad movies ate roughly 28% more popcorn than those that watched a comedy. A complimenting study done by Cornell featured on JAMA Internal Medicine has similar findings- around 55% more popcorn was eaten by those who watched a drama vs a romantic comedy.

The reason behind this isn’t coincidence but actually a health-harming behavior called emotional eating. Yes…another source of emotional eating.

What is Emotional Eating?

Emotional eating is a type of coping behavior that most women experience when they go through a period of stress. This stress is linked to emotion and could be sadness, anger, frustration, anxiety, feeling pressured or even boredom. Though emotional eating is primarily caused by negative emotions, some women will also go to food as a reward for an accomplishment but end up overeating. Similarly, some women may actually lose their appetite when stressed but subsequently emotionally eat when they feel happy, excited or relieved about something.  Each person’s stress response is different.

Though emotional eating is very common and not something to be embarrassed about, you should be aware of it as it typically leads to weight gain. This is largely due to comfort foods and calorie rich foods being the go to foods for emotional eaters. That means you may have to avoid certain situations that cause stress or take precautions when you go to the movie theater or settle in on the couch to stop yourself from pigging out on popcorn without realizing it.

The Connection

The triggers of emotional eating are obvious but what exactly causes women to go towards food when upset, fearful or sad? There are a couple different reasons but the primary one has to do with the brain.

Eating food can be pleasurable. It might seem odd to describe food that way but the brain reacts to chowing down on a tub of popcorn at the movies very much the same way it would with a romantic encounter. Watching a sad movie can be distressing, particularly if the movie causes you to become attached to the characters. As unfortunate things happen in the movie you unconsciously begin to eat more.

As you eat opioids are released. Opioids are the same active ingredients in drugs like heroin but are also produced naturally in the human body, as this extensive study shows. When these are released it gives a feeling of relief in response to emotional pain. So in essence, as you feel sad while watching a movie and you are simultaneously eating, you physically feel a sense of relief. This continues through a cycle of sadness > eating > relief and either ends after the movie is over or even continues throughout the rest of your day. Oh, we all have watched a movie that left us in “a mood” and impacted our whole day.

How Can I Prevent Emotional Eating?

Preventing emotional eating is actually very difficult at first because it often happens without the person realizing it. If you are unsure if you are an emotional eater when it comes to watching movies, at home or at the theater, take a moment to consider whether you:

  • Typically medicate your emotions with food – use food to feel better
  • Always finish your popcorn (even though it was far more than serving)
  • Find yourself stocking up on junk in preparation for an at-home movie night
  • Often find yourself feeling hungry during a movie
  • Come out of the theater full but still wanting to eat more

The best way of preventing emotional eating at a theater is to limit what you could eat. This means buying yourself your own small tub of popcorn, even if you normally share a big tub with friends or family. Skip the candy or bring a very small serving in your purse. Get a small drink or, better yet, a bottle of water. Try to eat a healthy meal before you go to the theater. If you go to the movies on a full stomach but you feel hungry during the movie you can bet that it is emotional hunger, not actual hunger pangs.

Stopping overeating while watching movies at home is a little trickier since you can get up whenever you want. Just like going to a theater, have a meal before you start the movie. Eat in your dining room or kitchen, not in front of the television. Make yourself a single serving of popcorn or whatever other treat you prefer. If you are having ice cream, spoon a serving into a bowl rather than thinking you’ll just eat a serving from the carton. Don’t make the mistake of sitting in front of a whole table of food as you’ll be more likely to keep eating.  You know your limits!  Put that willpower to work.

Emotional eating is a tough habit to break but it all begins by limiting what food you have in arm’s reach while you are watching a movie. You can also use the habit of overeating in your favor. For example, if you find a hard time eating a healthy meal or certain vegetables, purposely watch a movie while eating these foods and you will most likely finish the food without realizing it.

6 Spices that Support Weight Loss

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6 spices for weight lossWe 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.

Is Soy Really Bad For You?

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is soy badPeople have been eating products the come from soy beans, like soy milk and tofu for hundreds of years. That’s why it’s amazing to me that soy just may be one of the most controversial health foods in the world right now. Soy and products containing soy have become very popular in the US and are often toted as a healthy alternative to meat. Soy-based products such as infant formula are quite common and many food manufacturers use soy as a filler.

Despite soy being promoted as a healthy food, there are claims backed by studies that show that may not be all that it’s cracked up to be. There are also plenty of personal stories from people who claim to have suffered health issues from eating soy. However, there are also studies and stories that tote soy as a superfood, bringing many health benefits to those they eat it regularly.

So, what is the truth about soy? To reasonably decide whether soy is safe or not, it’s important to see the research for yourself and make your own informed decision.

Health Benefits of Eating Soy

Typically the health benefits surrounding soy are some or all of the following:

  • It reduces the risk of cancer
  • It reduces bad cholesterol
  • It alleviates symptoms of menopause
  • It improves cognitive functions
  • It improves bone health
  • It is a plant-based protein source and alternative to eating animal flesh

There are quite a few health organizations that fully support and recommend soy in the diets of everyone from infant to adult, men and women. Researchers have many theories on the health attributes of soy in the regular diet and have studies that support their belief.

In support of eating soy, the University of Maryland Medical Center has a reference article with all study references containing positive results. You may visit that reference by clicking here.

Health Concerns of Eating Soy

When it comes to health concerns of soy it is interesting to note that for nearly every health claim or study showing soy in a positive light, there is contradictory research. This is why soy can be such a controversial topic.

When it comes to soy and preventing cancer, there are various different studies showing the complete opposite effect. In a study by the British Colombia Cancer Agency, researchers found that major properties in soy can actually stimulate breast cancer cell growth. Another study by the Department of Food Science and Human Nutrition had similar findings. Studies on soy and other types of cancer found no increase or decrease in cancer cell growth at all.

As for soy and benefits on menopause symptoms like hot flashes, some studies don’t support this. The Department of Medicine at University of Minnesota is responsible one such study. The Columbia University included soy and soy products in a similar study but results were inconclusive.

There are a few other theories that soy can also:

  • Cause thyroid disorders
  • Stunt growth in children
  • Cause decreased fertility in men and women
  • Lead to early puberty in girls
  • Become toxic to the nervous system due to aluminum content

It is also important to point out that people can all have different reactions to soy in their diet. Similarly to milk and lactose-intolerance, certain people can have severe reactions from eating soy or soy-based products. These reactions can also occur in people who suddenly eat a very large amount of soy, something even pro-soy doctors and scientists advise against.

Keep this in mind: There are so many foods that we are told are bad for us these days, from wheat to milk to agave, that you could pick almost any food and there maybe some thought or research that says it’s bad for you

A Word About Fermented Soy

Fermented soy comes in the form of natto, miso, tofu and tempeh. In comparison to Asian countries, Americans eat very little fermented soy. Some believe this is why many Asian cultures don’t have the health issues Americans have with soy.

During the fermentation process of soy, healthy bacteria grows. Probiotics and these healthy bacteria are beneficial, similarly to how other fermented foods and beverages are. The fermentation also changes the soy’s structure in many ways so the body doesn’t respond to it in the same ways.

The Japanese and Chinese have far fewer cases cancer (breast and prostate, primarily) and some researchers came up with the theory that this is because of soy in the diet. While this hypothesis wasn’t exactly incorrect, following the traditional Asian diet that includes fermented soy was excluded. Studies are being done to determine the health benefits and/or concerns of fermented soy in the diet vs whole soy.

Should You Avoid Soy?

The decision whether to eat soy or not is up to you. Since the topic isn’t black and white it’s important to come up with an educated choice by researching the effects of soy. Until that time you can limit your soy intake if you have health concerns and focus on eating fermented soy products rather than whole soy. If you feel like you are having adverse reactions to the addition of soy in your diet, stop eating it and consult your doctor.  I personally don’t have any issues with drinking soy milk or eating tofu.  It’s a personal choice.

5 Potential Dangers of Drinking Diet Beverages

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diet drinks sodaIt’s no surprise that soda is one of the most widely consumed beverages. Coca Cola and Pepsi lead as the most popular brands but you may be surprised that diet Coke is the second most popular soda here in the US.

Diet drinks, especially diet sodas, may just be one of the unhealthiest beverages. Though a drink with no/low carbs, no sugar and low calories is quite appealing, there is a potential dark side to them. Diet soda isn’t the only culprit…not at all. Diet drinks in the form of lemonades, sport’s drinks, quick to make powders and juices aimed at the health-conscious can have equally damaging effects on health.

Here are just 5 health issues diet drinks and diet sodas may cause in those who drink them regularly.

7 Foods for Supporting Colon Health

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colon health foodsDigestive health problems are easily the most common ailments adults experience in the United States. According to a survey done, almost ¾ of Americans experience some type of digestive problem. Colon health is particularly important for those trying to lose weight.

“Colon cleansing has the potential to aid weight loss; some people claim to have lost up to 20 pounds over the course of a month. The average human colon weighs about four pounds empty and can hold up to eight meals’ worth of food before digestion finally occurs. A colon cleansing can result in significant weight loss and kick-start your metabolism, as well as refocus your attention on better food choices and whole-body wellness.” – Gaiam.com

Ulcerative colitis and colon cancer are two problems that are fairly common in the United States. Eating a healthy diet is the first step working to prevent colon disease and other gastrointestinal issues.

  • Broccoli

Often toted as the number one food for preventing cancer and promoting colon health, broccoli is a powerhouse of a vegetable. Broccoli contains two chemicals which fight cancer: sulforaphan and diinodylmethane.

Sulforaphan has been studied quite extensively. One study done in 2010 by the University of Michigan Comprehensive Cancer Center showed that this chemical not only killed breast cancer cells in lab and mouse studies but also prevented further tumor growth.

It is best to eat mature broccoli raw or very lightly steamed. Broccoli sprouts are thought to be about 50 times higher in sulforaphan so you can include those in salads or stir fry as well.

  • Yogurt

One of the easiest things you can do to improve your overall intestinal health is to eat a serving of yogurt every day. High quality yogurts are packed with healthy bacteria and probiotics that your gut needs to be healthy and function properly. Yogurt is especially helpful for those with constipation and other bowel movement issues.

Studies support that yogurt is especially important for helping to prevent colon cancer by giving the body an easily absorbed source of vitamin D and calcium. Yogurt also increase the acidity of your digestive system to a healthy level. When the colon is acidic enough it makes it more difficult for polyps to form.

  • Salmon

Salmon is packed with nutrients and it is highly recommended that it be a part of a healthy diet, unless you follow a vegetarian or vegan diet. Salmon is easy to digest and it’s amino acids are much easier for our bodies to use compared to red meats. Salmon is a great source of healthy cholesterol since it is rich in omega-3 fatty acids.

Salmon is also rich in vitamins A, B and D as well as minerals like calcium and phosphorus. This fish also contains selenium which is a mineral that is often more difficult for humans to consume enough of in the average diet. Salmon helps everything around your body from your skin and hair to your cardiovascular health.

  • Brown Rice

Brown rice is already widely believed to be a healthier option when compared to white rice. Brown rice is higher in fiber, rich in magnesium and selenium, contains many antioxidants, and releases sugar more slowly.

A study done by Loma Linda University further proves how important brown rice is in the diet. Their research showed that by eating brown rice once a week the risk of colon polyps was reduced by 40%. Colon polyps aren’t cancerous but they do increase the risk of colon cancer. By reducing polyp growth, the change of getting cancer is greatly reduced.

  • Curry

Curry is quite a popular dish in India and Asian countries. In India cancer rates are quite low and researchers are beginning to study whether the classic curry dish might be responsible. While you would have to eat a lot of curry to prevent polyps, studies do show that capsules of curcumin (the chemical in tumeric, the spice used in curry) affect polyp growth.

A study done with a small group of people at John Hopkins shows that combining curcumin with a chemical found in onions reduced polyp growth by 60% and shrunk the polyps in size by about 50%. While the participants group was very small, researchers have high hopes for curcumin.

You can harness some of the power of curry by having it in your meals once or twice a week. You can even combine it with other foods listed here that  are colon friendly.

  • Spinach

Spinach is quite a popular superfood and has long been studied as a food that fights against certain diseases and ailments. Oregon State University had a study that showed eating spinach in cooked foods reduced the carcinogens that can contribute to cancer growth.

Spinach is packed with vitamins and minerals. It is also a great source of fiber which also assists in over digestive health. Spinach can be eaten raw or cooked, with raw being the best way to gain all nutrients from the vegetable. You can also blend it into a smoothie.

  • Mushrooms

Mushrooms don’t seem a likely candidate as an anti-cancer food but they are. The mushrooms most effective at preventing colon cancer are shitake and maitake. Both mushrooms are very high in selenium as well as other nutrients that can be difficult to consume enough of through a typical diet. Selenium helps prevent cancer by protecting your body from free radicals as well as strengthening your immune system.

If you have a family history of colon health issues or have found that you’ve been having tummy trouble, try adding these foods to your diet. Changing your diet is sometimes all that is needed to help with chronic stomach trouble.

8 Reasons to Give Up Diet Soda and Diet Drinks

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diet sodaWhat do people like to drink when they are trying to lose weight? Diet Soda and Diet drinks with fake sugars like aspartame.  The problem is that there may be potential negative affects of diet sweeteners.  Here are 8 reasons you should consider whether these artificial sweeteners could be bad for you.

  1. A recent University of Iowa study of almost 60,000 women found that diet drinks could be associated with heart trouble for older women. “Drinking two or more diet drinks a day may increase the risk of heart disease, including heart attack and stroke, in otherwise healthy postmenopausal women, according to a new University of Iowa study.”
  2. Symptoms attributed to aspartame in complaints submitted to the FDA by the Department of Health and Human Services (April 20, 1995) include headache, dizziness, change in mood, nausea, abdominal pain and change in vision.
  3. “In her widely publicized work, published as an opinion article in the journal Trends in Endocrinology and Metabolism, [Susan] Swithers (Purdue University professor) reviewed recent studies on artificial sweeteners and concluded that people who frequently consume sugar substitutes “may … be at increased risk of excessive weight gain, metabolic syndrome, type 2 diabetes, and cardiovascular disease.” – Source
  4. “Recent studies show that these chemically modified sweeteners can damage the way your body naturally processes sugar, making you much more susceptible to overeating. Because of the increasing public health warnings, food companies are now using obscure names to hide these artificial sweeteners in their products.” – doctoroz.com (Check out this list of sweeteners)
  5. Saccharin was evaluated and banned by the FDA in 1908, but the ban was later reversed. “In the 1970s, tests done on lab rats found that those administered saccharin had higher rates of bladder cancer than those who were not. Saccharin was proposed to be made unavailable to American consumers, but ended up being labeled for consumers as potentially dangerous and for causing cancer in lab rats. Despite this knowledge of cancer occurrences, in 2000, the FDA repealed the warning label requirement for saccharin and in 2001 the FDA reversed their decision on saccharin, declaring it safe for consumption. Finally, in 2010, this substance was removed from the EPA’s list of hazardous materials.” – Source
  6. I personally know at least 2 people who are violently allergic to Splenda. Splenda is also known as Sucralose. “Sucralose, like many artificial sugars, passes through the gastrointestinal tract intact, so that very few calories, if any, are absorbed. Eating excessive amounts of sucralose may cause diarrhea, bloating and gas. Gastrointestinal symptoms might occur because of reactions between bacteria in the intestines and components of sucralose that together produce nitrogen gas. Symptoms may occur because the undigested sucralose draws water into the intestine, producing diarrhea, according to health educators at Columbia University’s Go Ask Alice website.” – Source
  7. “As far as short-term effects, sugar alcohols — technically not considered artificial — can cause bloating and diarrhea in some people and the effect may occur with as little as 50 grams of sugar alcohol. These sweeteners include sorbitol. Lactitol and mannitol are lower in calories than sugar, don’t promote tooth decay, or cause an increase in blood sugars, according to the FDA.” – WebMD
  8. “Studies show that although diet soda has no caloric value, it may have an impact on insulin similar to sugar ingestion. This is most likely due to the cephalic phase insulin response in the brain. When you taste the sweet in diet soda, your body perceives it as sugar and causes the pancreas to release insulin just as it would if you were consuming actual sugar.” – kimberlysnyder.net