”Health and Nutrition Tips That Are Actually Evidence”

1. Don’t Drink Sugar Calories Sugary drinks are the most fattening things you can put into your body. This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods (1). For this reason, when you drink soda, you end up eating more total calories (2,… Continue reading ”Health and Nutrition Tips That Are Actually Evidence”

”How High Cholesterol Levels Can Affect Children, Too”

Most parents probably don’t think that high blood cholesterol levels could be a problem for their children. But elevated cholesterol levels in kids can contribute to heart disease and stroke in adulthood. Parents should talk to their children’s pediatrician about how to help keep them heart healthy for life, says pediatric cardiologist Francine Erenberg, MD. “Children don’t necessarily have… Continue reading ”How High Cholesterol Levels Can Affect Children, Too”

Recipe: Carrot Slaw with Peanut Ginger Sauce

Ingredients For the slaw: 12 oz shredded carrots ¼ cup dry roasted unsalted peanuts 2 Tbsp fresh cilantro For the peanut-ginger sauce: 2 Tbsp creamy natural peanut butter ¼ cup light coconut milk 2 cloves of garlic, minced 1 Tbsp fresh ginger, peeled and grated 1 Tbsp fresh lime juice Directions In a small bowl,… Continue reading Recipe: Carrot Slaw with Peanut Ginger Sauce

The 7 Best Weight Loss Tips You’ll Ever Read

Tip 1: Don’t let hunger deter you from sticking with your diet. Whatever diet you choose — and many different diets can help you lose weight — don’t give up because you get too hungry. “Hunger is one reason many people don’t stick with a weight loss plan for more than a few weeks. When… Continue reading The 7 Best Weight Loss Tips You’ll Ever Read

How to Lose Weight Fast: 3 Simple Steps, Based on Science There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly. The plan outlined here will: Reduce your appetite significantly. Make you lose weight quickly, without hunger. Improve your metabolic health at the same time. Here is a simple 3-step plan to lose weight fast. 1. Cut Back on Sugars and Starches The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2). It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight. This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3). Weight Loss Graph, Low Carb vs Low Fat The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry. Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4). Put simply, lowering your insulin puts fat loss on “autopilot.” Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger. 2. Eat Protein, Fat and Vegetables Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day. 2. Eat Protein, Fat and Vegetables Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day. Protein Sources: Meat – Beef, chicken, pork, lamb, bacon, etc. Fish and Seafood – Salmon, trout, shrimps, lobsters, etc. Eggs – Omega-3 enriched or pastured eggs are best. The importance of eating plenty of protein can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7). High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9). When it comes to losing weight, protein is the king of nutrients. Period. Low-Carb Vegetables: Vegetables Broccoli Cauliflower Spinach Kale Brussels Sprouts Cabbage Swiss Chard Lettuce Cucumber Celery