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Curb Your Appetite by Adding New Choices to Your Meals

almonds

Curb Your Appetite by Adding New Choices to Your Meals

Losing weight might be accomplished by adding new choices to your meals to feel full and curb your appetite. You can also use these choices to help your metabolism, reduce obesity and resist high-calorie foods such as sweets.

Walnuts are thought to be a great choice as a food to add that will help curb your appetite. One research involved two groups – one that was given a smoothie that contained approximately 14 walnut halves and the other given a placebo smoothie with the same caloric content and taste as the walnut smoothie.

The study involved only adults who had a BMI that was considered obese. The research time was five days of drinking smoothies by both groups. Each group also took part in a neurocognitive test that included photos of high-fat foods such as fried foods or sweets.

Each group also saw low-fat foods such as veggies and fruits and even non-edible flowers. After the five days of the test, the group resumed their five-day diet smoothie plan with only the placebo smoothies.

MRI testing was also performed during this time. Researchers found that those who consumed the walnut-smoothie were less apt to overeat and the part of the brain that controls impulse and appetite control was better activated.

Walnuts can be a tasty addition to oatmeal, salads, yogurt and other foods. Other examples of foods that help control cravings and appetite include almonds and coffee. Almonds help induce feelings of fullness and coffee provides a temporary boost in your metabolism.

It’s been known for some time that green tea contains catechins or substances that help stabilize the blood sugar – making food cravings less likely. Apples can also reduce weight gain by adding fiber to your diet.

Or, add cayenne pepper to your food to spice it up and to boost metabolism. Tofu and oatmeal provide protein and fiber to make you feel full and reduce cravings during the day.

And don’t forget water as a valuable component in reducing weight. It’s an inexpensive way to keep you from feeling hungry by making your stomach feel full. A great addition to your food choices is broth-based soups.

Consume a bowl of soup before a meal and you won’t eat as much during the meal. Curbing your appetite by adding these healthy foods to your diet will help you reach your weight goals and introduce you to a new way to think of food – and it’s natural.

The year 2018 promises many changes and innovative methods of thinking about diets and weight loss. Dieting is an important part of keeping our bodies healthy and functioning properly. Stay tuned for all the new developments.

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Try the MIND Diet

Try the MIND Diet

Your mind has everything to do with how you lose weight and keep it off. It also has much to do with keeping our brains working at their best, especially as we age. It’s not a “brain food” diet, but what researchers have named the Mediterranean/DASH-Intervention for–Neurodegenerative-Delay.

Although it sounds like a lot to take in, it’s actually a very simple concept. DASH stands for Dietary Approach to Stop Hypertension and researchers at Rush University Medical Center (funded by the National Institute on Aging) that a mix of DASH and Mediterranean style meals can effectively reduce the risk of Alzheimer’s disease.

Researchers carefully tracked the dietary habits and cognitive ability of almost a thousand adults over a nine-year period of time. They found significant differences of those in the group who followed the MIND diet.

The MIND diet encourages the consumption of such foods as nuts, berries, fish, olive oil, wine and green leafy veggies. The group who followed the MIND diet plan enjoyed a 53 percent lower chance of contracting Alzheimer’s.

Butter and/or margarine, sugary and processed foods and red meat should be avoided, but not banned. Those who cut down on these foods significantly enjoyed a 35 percent less chance of suffering from Alzheimer’s.

The MIND diet uses two of the best diet plans, Mediterranean and DASH, and focuses on the foods in those diets that explicitly affect brain health. Foods such as red meat, cheese, butter and margarine, fried foods and sweets should be avoided, but you don’t have to completely give them up to get great results.

You can expect to see more research on comparisons of those who follow this diet plan rigorously, those who follow it modestly and those who eat very little of the foods on the plan.

Although the MIND plan doesn’t necessarily target weight loss, you will probably lose weight simply based on the fact that you’ll be consuming lower calorie foods. Combining the MIND diet with a moderate amount of exercise delivers even better results for overall health.

Click here for the original introduction to this series

Schedule Meals at Certain Times Meet Your Weight Loss Goals

Schedule Meals at Certain Times Meet Your Weight Loss Goals

Fasting isn’t the same difficult way to lose weight as it was once thought. The new way of fasting has you consuming food during a certain time period each day. For example, you might choose to eat the dinner meal before 6 P.M. each day or no lunch after 12 P.M.

The health, spiritual and mind benefits you get from intermittent fasting has been the practice of many groups of people for thousands of years and the future will reveal much more information about this healthy and beneficial lifestyle plan.

Once again, this is a plan that slowly eases you in to a lifestyle that will be sustainable for the future and not a crash diet plan where you only see brief results. You begin gradually until your body accepts the new way of eating and build on that success.

Celebrities have already latched on to this healthy method of dieting to lose weight and keep it off, but you can expect much more information in 2018 as more people realize great success.

When you teach your body to adapt to a certain routine, great things begin to happen. For example, your skin will glow, glucose tolerance will improve and even your day will go smoother because your life will be simplified.

Those with pre-diabetic tendencies and those who are resistant to insulin may see that they no longer need medication for their condition and weight reduction and fasting glucose levels will help Type2 diabetics.

It may take a while to adjust your new way of eating meals with your family’s schedule, but you can always tweak the plan to meet your lifestyle needs. It won’t take long to get in the rhythm of timing and choosing healthy meals.

Most diets rely on three meals per day and snacks in between, so fasting can never be realized. But, when you realize how your body works and responds to the fasting process, you’ll be pleased at the results.

Fasting often improves or alleviates completely the problems of skin conditions. You should always avoid the inflammatory foods that offer very little nutrition and choose high quality foods that can resist food intolerance and sensitivities.

You’ll also be better able to differentiate between true hunger signals and cravings that often come from eating too many processed and high-calorie foods. You’ll have a better understanding of your body’s needs and how strict meal times can help you lose weight.

When you choose definite meal times and quality foods, you’ll be more in control of your own body and notice much more about how food affects your body’s functioning. Heart function, mental acuity, cancer prevention, immune system and even stress can all be improved by this nutritional way of planning meal times.

Click here for the original introduction to this series

Fix Your Sleep to Fix Your Weight

not sleeping enough

Fix Your Sleep to Fix Your Weight

“Get a good night’s sleep” is often the last thing we say to family members at bedtime. That phrase may mean more than we originally thought. Sleep is now considered to be the best and simplest way to beat the battle of the bulge by losing weight and keeping it off.

The Sleep diet has nothing to do with food – and everything to do with getting healthy by stabilizing hormones and balancing metabolism. These two factors are essential to your overall health and can prevent diabetes and heart disease.

Studies about sleep continue to grow – and 2018 will reveal even more about how our sleep habits affect our health. Research has already revealed that sleep restriction causes an overload of stress hormones and prevent your metabolism’s ability to function properly.

Lack of sleep also causes an extreme decrease in the hormone, leptin. Leptin regulates your fat storage and can cause weight gain. Ghrelin is also a hormone that has much to do with an increase in appetite. Lack of sleep increases the presence of that hormone in your body and can cause overeating.

Studies show that there is a definite connection between sleep time and weight gain. If you sleep less than five hours or more than nine hours per night, your chances of weight gain are increased.

Your body views excess weight as a holding tank for energy, so when you’re tired the body piles on more fat to get the energy you need. The remedy for fatigue and weight gain is – sleep.

It’s important that you get enough sleep and that it’s quality sleep to get the weight loss results you want. Food diets often don’t work because they’re restrictive and make extreme changes to the foods you eat.

That’s when cravings occur and you give in only to gain more weight. The sleep diet doesn’t work like that. It can work very effectively to shed pounds – but there are certain rules you must follow to make it work.

You can try the sleep diet for a week to see how you fare. First, you must know how much sleep you want each night. What would your bedtime be if you set your desired number of hours to 8? Now, stick to that time.

It may be more difficult than you think. You should give up alcohol and sweets that might keep you awake at night during the sleep diet so you can get an accurate reflection of how the diet will work for you.

Studies up to now indicate that constant sleep deprivation might increase cravings for high-calorie foods. Women who are sleep deprived have much more chance of gaining weight than those who slept at least seven hours per night.

Sleep is a great benefit for your body. You’ll feel less fatigued and it will be much easier to stick to consuming healthy foods. Do what you need to do to get a good night’s sleep and you’ll rest easy knowing you’re doing the best thing for your body.

. Click here for the original introduction to this series