We've known for nearly a century and a half, since the 1870 siege of Paris during the Franco-Prussian War, that type 2 diabetes could be reversed by an extreme reduction in food intake. This has since been demonstrated experimentally; by starving people enough, you can reverse diabetes. Diabetes specialists have long known that the tiny proportion of iron-willed diabetics who can substantially decrease their weight and maintain this can exhibit a return to normal metabolism.
A label is required to allow doctors to recognize and appropriately manage this subgroup who are willing to do anything to get rid of their diabetes. These are the Health-Motivated. At the time of diagnosis, the Health-Motivated individuals will benefit from being advised that they are likely to be able to reverse their diabetes completely by losing up to a fifth of their body weight. And then, only if they’re shown to be not sufficiently strongly motivated, should the routine guidelines for managing type 2 diabetes be rolled out, which include lots of drugs.
Unfortunately, the control of blood sugar with medication has proven to be unsustainable and may actually exacerbate obesity, making us put on more weight, and, thus, creating a vicious cycle. There’s got to be a better way.
Instead of starving oneself by eating less food, what if we instead just eat better food?
Eating a diet that emphasizes all-you-can-eat greens, lots of vegetables, beans, some whole grains, nuts, and seeds, at least 90% plant-based. So, at least one big salad every day—like a pound of raw greens, veggie-bean soup, a handful of nuts and seeds, fruit at every meal, a pound of cooked greens, some whole grains, but no refined grains, junk food, or oil, and a restriction on animal products.
Thirteen diabetic men and women sticking to this diet for an average of seven months.
How’d they do?
Hemoglobin A1C is considered the best measure of blood sugar control. Below six is normal, non-diabetic, but the official American Diabetes Association target is to get diabetics at least down to 7. And anything above seven is uncontrolled diabetes.
Here’s where they all started out after having diabetes for an average of more than seven years. Then, they started plowing in the plants: months 1, 2, 3, 4, 5, 6, 7. After about seven months, their average A1C dropped from a diabetic 8.2 down to a non-diabetic 5.8. The majority dropped down to normal, and this is after dropping most of their medications.
Now, this was a pilot study, just a handful of people, no control group, and included only people who could actually stick to the diet, a retrospective case series, considered one of the weakest forms of published evidence.
However, the magnitude of the effect they found indicates that a high nutrient density diet can be very effective for some people.
With a little guidance and some helpful tips it is possible to not have to spend a fortune to eat a healthy, balanced diet. In fact an authentic, traditional Mediterranean diet is a nutritious and balanced diet to follow for life.
The traditional Mediterranean diet consists of fruit and vegetables, carob, honey, whole grains, beans and other pulses, fish, eggs, goat’s cheese, yogurt, virgin olive oil, garlic, onions and herbs, wild edible plants and mushrooms, nuts and seeds, red meat is eaten once a week and let’s not forget that glass of red wine.
Foods made from refined sugar and grains such as white bread, cakes, cookies and pastries are consumed in very small amounts. All for a healthier weight, less belly fat, and a lower risk for heart disease, stroke, high blood pressure, diabetes and cancer.
There have been recent studies claiming healthy food is only for the rich, this can make sense when you visit the health food shop and find yourself with a three-figure bill starring at you as you had happened to add in wild-caught fish, grass-fed beef and organic cheeses, eggs and a couple of healthy bars.
For more realistic measures and economical buys for healthy eating and living, here are a couple of tips to follow:
Shop for nutrient dense foods at a bargain. These may include:
Black Cumin also known as Nigella sativa is a small flowering shrub with purple or white-tinged flowers that grows in Eastern Europe, the Middle East, and western Asia.
While it may look unsuspecting, the shrub produces fruits that have tiny black seeds. These black seeds have been used in remedies for thousands of years.
Archaeologists even found black seeds in King Tut’s tomb, emphasizing their importance in history for healing and protection.
The benefits to consider are:
1. Helps Fight Cancer
Thanks to its potent phytochemicals and antioxidant capabilities, black cumin seed oil has been shown by Croatian scientists that evaluated the antitumor activity of thymoquinone and thymohydroquinone using an animal model study and discovered that these two phytochemicals found in black seed oil resulted in a 52 percent decrease in tumor cells. (12)
In vitro research in recent years also reveals that thymoquinone, the most abundant bioactive component in black seed oil, helps induce apoptosis (programmed cell death) in leukemia cells, breast cancer cells and brain tumor cells. (13, 14, 15)
Additionally, researchers from the Sidney Kimmel Cancer Center at Jefferson Health have shown that not only can black seed kill off pancreatic cancer cells, but it also appears to inhibit development of pancreatic cancer. This cancer preventative ability is attributed to black seed’s thymoquinone and its anti-inflammatory properties. (16)
2. Promotes Liver Health
For those that have struggled with poor liver function due to medication side effects, alcohol consumption or disease, black seed oil could greatly speed the healing process. In a recent animal model study, scientists discovered that black seed oil benefits the function of the liver and helps prevent both damage and disease. (17)
3. Combats Diabetes
Explained in a recent article published by the Journal of Endocrinology and Metabolism, researchers from the Indian Council of Medical Research highlight that black cumin seed oil “causes gradual partial regeneration of pancreatic beta-cells, increases the lowered serum insulin concentrations and decreases the elevated serum glucose.” (19) This is actually quite profound because Nigella sativa is one of the few substances on the planet that is suggested to help prevent both type 1 and type 2 diabetes.
In fact, according to the study, black cumin seed “improves glucose tolerance as efficiently as metformin; yet it has not shown significant adverse effects and has very low toxicity.” This is huge because metformin, one of the most commonly prescribed type 2 diabetes drugs, can cause a wide slew of side effects, including: (20)
4. Aids Weight Loss
Black seed oil weight loss claims actually do have some science behind them. The Journal of Diabetes and Metabolic Disorders published a study systemically reviewing the literature for plants that have anti-obesity properties and discovered that black seed oil was among the most effective natural remedies on the planet. (21)
Another systematic review and meta-analysis published in 2018 highlights the findings of at least 11 placebo-controlled clinical trials that reveal the ability of a black seed supplement to help lower body weight. Supplementation was also shown to decrease body mass index (BMI) and waist circumference. It’s also important to note that there were no serious side effects of black seed supplementation reported in any of the studies. (22)
5. Protects Skin
In a study conducted by Iranian researchers, Nigella saliva was found as effective as the skin cream Betamethasone in improving quality of life and decreasing severity of hand eczema. (23) As long as you don’t have an allergic reaction to black seed oil, it does not come with a laundry list of terrifying side effects like conventional creams.
Betamethasone, for example, may cause swelling in your face or hands, swelling or tingling in your mouth or throat, chest tightness, trouble breathing, skin color changes, dark freckles, easy bruising, muscle weakness, and severe attention. Weight gain around your neck, upper back, breast, face or waist is also in the realm of possibility. (24)
I don’t know about you, but I would much rather use something natural on my skin like black seed oil or moringa oil.
6. Benefits Hair
Black cumin seed oil is often featured on lists of natural ways to boost hair and scalp health in numerous ways. Since it contains nigellone, shown by research to be an impressive antihistamine, it may help with hair loss due to androgenic alopecia or alopecia areata. With its antioxidant, antibacterial and anti-inflammatory properties, it can also help the health of the scalp in general, discouraging dandruff and dryness, and improve hair health at the same time. (25, 26)
7. Treats Infections (MRSA)
Of all the superbugs that black seed oil can kill, methicillin resistant staphylococcus aureus (MRSA) is one of the most important. MRSA is plaguing hospitals and nursing homes across the globe because ordinary staph infections are becoming resistant to generic antibiotics. The elderly population is especially at risk because it is generally associated with invasive procedures, such as surgeries, intravenous tubing and artificial joints. (27) Primarily due to weakened immunity, the growing population of senior citizens has made MRSA a global public health risk.
Thankfully, one of the strongest black seed oil benefits may help. Pakistan scientists took several strains of MRSA and discovered that each one was sensitive to N. sativa, proving that black seed oil can help slow down or stop MRSA from spreading out of control. (28)
8. Improves Fertility
One randomized, double-blind, placebo-controlled clinical trial evaluated whether or not black seed oil could help infertile male subjects with abnormal sperm. The control group orally took 2.5 milliliters of black seed oil while the placebo group received the same amount of liquid paraffin twice a day for two months. The results revealed that the black seed oil group had improvements in their sperm count as well as sperm motility and semen volume. (29)
A systematic review published in 2015 in the Journal of Herbal Medicine also looked at the effects of black seeds on male infertility. The researchers reviewed studies that took place between 2000 and 2014, and overall, they concluded that black seed can “positively influence sperm parameters, semen, Leydig cells, reproductive organs and sexual hormones.” (30)
9. Balances Cholesterol
A study using an animal model published in 2017 found that an aqueous extract of Nigella sativa not only had anti-diabetic effects on animal subjects, but also helped with cholesterol. After six weeks of given the diabetic animal subjects low doses of black seed, total cholesterol, LDL (“bad”) cholesterol and glucose levels all came down while HDL (“good”) cholesterol increased. (31)
Another older randomized, double-blind, placebo-controlled trial was conducted with human subjects who had mild hypertension. There was a placebo group, a group that took 100 milligrams of black seed twice a day and a group that took 200 milligrams twice a day. After eight weeks of this supplementation, researchers found that the people who took the black seed supplement had their systolic blood pressure and diastolic blood pressure decrease in “a dose-dependent manner.” Additionally, the black seed extract supplement caused a “significant decline” in both total cholesterol and LDL cholesterol. (32)
So overall, it appears that black seed may help lower cholesterol as well as blood sugar and blood pressure.
Is black cumin seed oil safe?
It’s possible that black seed oil can increase the effects of medicines that the body processes through the cytochrome P450 pathway. Enzymes in this pathway metabolize 90 percent of common medications. Examples of common medications can include beta-blockers such as metoprolol (Lopressor) and the blood thinner warfarin (Coumadin).
If you take any prescription medications regularly, talk to your doctor before starting to take black cumin seed oil. You shouldn’t stop taking any of your regular medications without talking to your doctor first.
Black seed oil can be helpful to liver function, but taking too much black seed oil can also be harmful to your liver and kidneys. If you have problems with either of these organs, talk to your doctor to determine a safe dose (if any). Also, topical black seed oil can cause allergic reactions. Do a patch test before applying it to a large area on your skin.
Black seed oil uses:
If you’re looking to expand your palate, you can incorporate black seeds into your dishes. Suggestions on foods to add black seeds to include:
You can also purchase black cumin seed oil at most health stores and pharmacies.
Currently, there aren’t specific daily recommendations for how much black seed oil to take for good health. Incorporating the unprocessed seeds into dishes and skin products is the safest way to use black seed oil. If you choose a product with individual packaging, follow the recommended dose — usually a daily intake of about 1 to 2 teaspoons. Talk with your doctor before you start taking black seed oil, and include it on your home medication list.
Black Seed Oil Uses:
It can be diluted with a few teaspoons of a carrier oil like coconut, olive or almond oil. Once diluted, it can help with common skin concerns like acne and eczema thanks to its antibacterial and anti-inflammatory properties. Some people also find it helpful for psoriasis and rosacea.
It can easily be added to homemade massage oils and lotions to experience the many black cumin seed benefits. For a warming massage, simply add one drop to one tablespoon of a carrier oil. To boost hair and scalp health, a few drops of oil can be added to hair products like shampoo and conditioner. If you enjoy making homemade fragrances with essential oils, it’s good to know that black seed oil has a peppery scent and works well as a base note.
With its spicy flavor, a high-quality (100 percent pure, therapeutic grade and certified USDA organic) black seed oil can be used in all kinds of recipes from meat main courses to soups and stews. You can also add it to beverages like chai tea latte and smoothies.
Some companies also specify that their black seed oil is cold-pressed, which typically means that the oil is extracted from the Nigella sativa seeds without the use of heat from an external source resulting. Sometimes, cold-pressed oils are said to be more flavorful. Want to give black cumin seed oil a try?
In fact, there are just three simple changes to make to your eating habits if you want to see weight loss results.
A study conducted by Stanford University researchers looked at over 600 overweight adults on either a healthy low-fat diet or low-carb diet, discovering that participants had similar levels of weight loss on each plan.
They found three factors that crossed over all types of weight-loss approaches.
Eat more vegetables: Vegetables often get neglected from most people’s diets, with many of us failing to reach our recommended daily intake. They play a huge part in successful weight loss as they fill you up for very few calories and provide the nutrients your body needs to fight diseases such as heart disease and type 2 diabetes.
The best thing to do is to incorporate a variety of different vegetables into your diet – be it Brussels sprouts, broccoli, spinach, carrots or sweet potato. Brussels sprouts have been particularly credited for weight loss, as they’re high in fibre and vitamins A, K and C.
Eat less sugar: Many of us don’t monitor our sugar intake, and the sweet stuff is detrimental to your health as well as your waistline. Sugar provides empty calories, stimulating your appetite meaning you’re likely to eat even more. Limiting the amount of sugar you consume will reduce the risk of over-consuming. When someone consumes a lot of sugar, the fructose is metabolised by the liver and turned into fat, which is secreted into the blood.
Eat more whole foods: It’s well known that processed foods link to weight gain, as they lack the fibre found in whole foods that help fill you up. Whole foods include fruits, vegetables, beans, nuts, seeds, wholegrain, eggs, seafood, chicken, and any other foods that are unprocessed and unrefined before consumed.
Those who follow the Mediterranean diet for weight loss are in luck. The ranking of the best weight loss diets of 2019 just published by the magazine US News and World Report, placing the Mediterranean diet at the top of the list, based on the analysis of 41 food plans made by a panel of experts in the fields of cardiology, diabetes, nutrition, and psychology.
As Isabel Bertomeu, a Dietitian-Nutritionist of the Mediterranean Diet Foundation recalls, the WHO recommended the Mediterranean diet in May 2018 to reduce diseases such as diabetes, cardiovascular disease, Alzheimer’s disease, and various types of cancer. In 2008, the foundation had already declared that it was a nutritionally healthy diet and protected biodiversity, ecosystems and traditional agricultural practices.
Although the Mediterranean diet may seem like a popular concept, the truth is that part of the population is still unclear whether or not they follow a Mediterranean diet. In this sense, Isabel Bertomeu clarifies that more than a food pattern, it is a lifestyle.
Traditionally, amla has been used as a natural medicine thanks to its impressive nutrient profile and the wide array of health benefits that it has to offer.
The sour and pungent fruit of amla is extremely high in vitamin C, iron and calcium and hence is wonderful for skin, hair and overall health.
Gooseberry Benefits in a Nutshell:
1. Contains Phytochemicals
Gooseberries are high in phytochemicals, plant compounds with antioxidant properties that help fight off harmful free radicals in the body. (1) Free radicals cause oxidative damage to cells and even contribute to the development of chronic disease. (2)
The Indian gooseberry is high in phytochemicals like furosin, gallic acid, corilagin and quercetin, which are largely responsible for the health-promoting properties of gooseberries.
2. Promotes Liver Health
The liver is one of the most important organs in the body. It aids in detoxification, secretes bile to help digest fats and produces important proteins that play a role in many aspects of health.
Some studies have found that gooseberries could help enhance liver function and protect the health of this crucial organ. An animal study in 2013 found that treating diabetic rats with gooseberry extract increased antioxidant levels in the liver. (3)
Another review noted that amla, or gooseberry, has been shown to protect the liver against toxicity and even cancer in some animal studies. (4)
3. Reduces Cholesterol Levels
In addition to supporting the health of your liver, some studies have found that gooseberry benefits the health of your heart as well. Research shows that gooseberry could help reduce cholesterol levels in the blood, preventing the buildup of plaque and decreasing the risk of coronary heart disease.
A study in the European Journal of Clinical Nutrition supplemented men 35–55 years old with Indian gooseberry for 28 days and found that they had significant decreases in cholesterol levels. Interestingly enough, two weeks after stopping supplementation, their cholesterol levels had risen back up to normal. (5)
Another study in 2012 published in the Indian Journal of Pharmacology found that treating patients with gooseberry decreased levels of triglycerides and bad LDL cholesterol, increased levels of beneficial HDL cholesterol, and reduced blood pressure. (6)
4. Has Anti-Cancer Properties
One of the most impressive benefits of the gooseberry is its effect on cancer cells and ability to potentially prevent cancer. (7) A 2005 animal study conducted at the University of Rajasthan in India showed that treating mice with a concentrated dose of gooseberry extract decreased skin cancer tumor formation by 60 percent. (8)
Another test-tube study from Thailand showed that gooseberry helped inhibit the growth of human lung, liver, breast, ovarian, cervical and colorectal cancer cells. (9)
Additionally, gooseberries are also high in phytochemicals and antioxidants. These compounds help neutralize harmful free radicals and may be linked to a decreased risk of cancer. (10)
5. Controls Blood Sugar
Studies show that gooseberries may be able to help you maintain normal blood sugar levels thanks to their high fiber and antioxidant content.
Fiber slows the absorption of sugar in the bloodstream and can help prevent spikes and crashes in blood sugar levels. Gooseberries have also been shown to prevent high blood sugar and reduce the risk of diabetes complications like kidney damage or nerve damage as a result of uncontrolled blood sugar levels. (12)
6. Prevents Constipation
Gooseberries have a natural laxative effect and can help encourage regular bowel movements and prevent constipation. This is because they are high in fiber, which moves slowly through the gastrointestinal tract undigested, adding bulk to stool and easing its passage.
Studies show that increasing fiber intake from foods like gooseberry can help increase stool frequency. (13) Other natural constipation relief remedies include staying well-hydrated, minimizing your intake of highly processed foods, and eating plenty of fruits, vegetables, legumes, seeds and nuts
7. Decreases Inflammation
While inflammation can be beneficial and is a normal immune response to injury, chronic inflammation is at the root of most diseases and has been linked to conditions like cancer, heart disease and diabetes. (14)
Research has found that Indian gooseberry can help reduce inflammation. A test-tube study published in the British Journal of Nutrition showed that amla extract decreased the levels of pro-inflammatory markers in human cells. (15)
The antioxidants found in amla may also help reduce inflammation by neutralizing free radicals and preventing oxidative damage to cells. (16)
8. Keeps Hair and Skin Healthy
Whether you realize it or not, some of the products you use on your hair and skin may already contain Indian gooseberry. For centuries, gooseberries have been used to improve the health of skin and hair, and now several recent studies have confirmed these powerful benefits.
One study out of Japan, for instance, found that amla extract helped increased production of collagen, the protein that is responsible for providing youthfulness and elasticity to the skin. (17) Another animal study out of the Gill Heart Institute’s Division of Cardiovascular Medicine at the University of Kentucky found that Indian gooseberry extract helped speed up wound healing in rats. (18)
In terms of hair health, one animal study even found that applying amla oil to rabbit fur significantly increased growth. (19) Additionally, gooseberry is high in vitamin E, a nutrient that has been shown to protect the skin and enhance hair growth. (20, 21)
9. Enhances Digestive Health
Some studies have shown that gooseberries contain gastroprotective effects and may help keep your digestive system working efficiently while preventing problems like gastric ulcers.
An animal study in Phytomedicine reported that giving rats amla extract blocked the development of stomach lesions, decreased gastric secretions and protected against injury to the lining of the stomach. (22) Another animal study had similar findings and noted that giving rats amla extract helped heal and protect against stomach ulcers. (23)
Gooseberry is also high in fiber, which can promote regularity and get things moving to prevent issues like constipation.
10. Supports Cognitive Function
Research has unearthed some surprising findings when it comes to the effects of Indian gooseberry on brain function.
A 2016 study, for instance, found that treating rats with gooseberry extract increased memory retention and antioxidant levels and also decreased levels of acetylcholinesterase, an enzyme associated with Alzheimer’s disease. (24)
Another study combined gooseberry with heart-leaved moonseed and found that it improved measures of learning and memory in rats. (25)
If you are allergic to Indian gooseberry or experience any negative side effects after consuming it, you should discontinue use immediately and consult with your doctor.
Indian gooseberry might also increase the risk of bleeding or bruising. Those with bleeding disorders should use caution when consuming gooseberry. Additionally, be sure to stop taking it at least two weeks prior to surgery to prevent an increased risk of bleeding.
If you have diabetes, gooseberry may decrease blood sugar levels. If taking gooseberry, talk to your doctor to see if you might need to have your dosage of diabetes medications adjusted.
Finally, there is limited research on the effects of amla on those who are pregnant or breastfeeding. Exercise caution and use only in moderation to prevent negative side effects.
For the most part, however, Indian gooseberry is safe to consume with minimal risk of adverse symptoms. If you do experience any side effects, however, be sure to report them to your health care practitioner.
A REVIEW of a number of studies has found women who ate high levels of processed meat were more likely to develop cancer, when compared to those who ate small amounts.
Previous findings from the World Health Organisation (WHO) have concluded that processed meats can cause cancer and, as such, this study supported previous findings. The new study mentions that those eating excessive levels of processed meat are nine per cent more likely to develop cancer in the future.
The dataset included over a million women, and despite showing a link between the food and cancer, it may not be clear whether it is the food that is causing the development of cancer. Counter arguments include the fact that each of the 15 studies used had different definitions of a "high consumption" of meat. Some studies defined it as around nine grams a day, whereas in other studies this value was much higher.
Each study followed women and what they ate, and identified whether they developed cancer. It is not clear whether or not the risk of breast cancer could be due to other factors - such as being more or less healthy in other ways.
The authors stress that the results apply to processed and not red meat. Processed meat as classified by the WHO includes sausages, bacon, corned beef, ham, beef jerky, hot dogs and salami. These meats have been modified to extend shelf life, or to change the taste by curing, smoking or adding salt and preservative to the meat.
~ The study was published in the International Journal of Cancer.
Broccoli lowers the risk of cancer, primarily cancer of the colon, esophagus, larynx, lung, prostrate, oral cavity, pharynx, and stomach.
Experiments using broccoli reveal the sulforaphane it contains to be the most powerful natural chemical for stopping the growth of tumours. It is high in cancer antidotes like indoles, glucosinolates, and dithiolthiones. It also contains carotenoids (vitamin A).
It blocks cell mutations which foreshadow cancer, possibly due to the abundance of chlorophyll. A study by Dr. Saxon Graham, Buffalo, NY, found that people who ate more broccoli, cabbage, and brussels sprouts had a lower risk of colon and rectal cancer.
Experiments in the 1950's discovered broccoli helped protect guinea pigs from lethal doses of radiation. Cabbage also worked but broccoli was found to be more effective. They also found that women who ate more broccoli were less prone to cancer of the cervix. It is believed that green vegetables, along with dark orange vegetables act as antidotes to the cancer process that continues for years after exposure to carcinogens.
Always buy green broccoli to ensure freshness, never when it is yellow. Steam broccoli lightly to keep its nutrients intact. As soon as it turns a bright green - it's ready !
Eating both cooked tomatoes and broccoli have been shown to help prevent cancer, especially prostate cancer. Research suggests that eating tomatoes and broccoli together has even more potent health effects.
Trying New Food: Many a parent wonders just how one teaches a child to love anything that is good and healthy. Ironically, it seems that most foods that are good for us are the very ones we must acquire a taste for before we learn to enjoy them. For example, I believe that brown rice is good for my children, so I decided to teach my children to like brown rice.
Solution: At our house, if you don't like a particular food, you don't have to eatr it. However, if you choose to not eat what is served, you will not get anything else until the next meal. No snacks and no whining about being hungry are allowed. This basic rule takes a lot of the pressure out of making kids eat what is cooked.
When I started serving brown rice, the kids wouldn't eat it. So, for weeks we had brown rice, the kids couldn't snack between meals. Finally, they broke down and decided to try it. Now, they like the taste, and they're open to trying almost any new food.
Does Not Like It - Not One Little Bit: My son Micah refuses to eat canned tuna. Otherwise, he is a happy, healthy eater. He enjoys fresh fruits and vegetables, including raw carrots, and eats most everything his family eats.
Situation: Since Micah is a very good eater, in general, and not picky with anything else, we allowed him to avoid eating tuna. As long as it doesn't become a game of manipulation, it is perfectly okay with me for a child to dislike a few foods.
Picky Eater: Brian was five years old when his mother brought him to visit. He would only eat French fries, noodles, and sweets. When I talked to his mom about it, she said, "Oh, he is a very picky eater, but so am I. Any other kind of food he just plays with". As a curious mother, she wanted to know what else she could do about Brian's picky eating habits.
Solution: I told her to set new boundaries. Say something like, "You have to eat what is served, or you will not get anything else until the next meal." Start with a mixture of food that includes one of his favourites. If eats what's served, really praise him. Most likely he will test the rules and only eat the foods he likes, so he'll go hungry for a couple of days. Stick to your rules and only serve food at the table. No snacks ! As long as it's his choice, once he gets hungry enough, he'll try some of the healthier foods. Then, slowly start to change the menu to healthier choice.
Note: This approach only works if everyone else in the child's environment is playing the same game.
Excerpt: Parenting Rule #1: Mom Has Fun ! A Guide to Responsive Parenting -- by Nicole MacKenzie
Your metabolism involves a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel. Basically the process of metabolism establishes the rate at which we burn our calories and, ultimately, how quickly we gain weight or how easily we lose it.
What you eat, how you eat it, the type of exercise you do and even how you sleep can all impact your metabolism. So if you feel like your metabolism is running at a super slow speed, here are 5 tricks that’ll rev up your body’s motor and reverse the numbers on the scale.
1. Get Enough Sleep! Researchers have found that not getting enough sleep seriously slows down your metabolism.
2. Green Tea: has become a popular beverage known for its high antioxidant content. New evidence shows the active ingredient, catechin may speed up metabolism. Those who drunk at least a litre of green tea, burnt 90 calories a day. It is naturally calorie-free so make sure you enjoy a couple of mugs a day !
3. High Intensity Interval Training: such as interval runs or sprint swimming laps are quick intense exercises that can jumpstart metabolism and keep us burning calories long after the workout is over.
4. Don’t Skip Breakfast. It has been shown, over and over again how important it is to start the day with a healthy meal. Having breakfast quick-starts the metabolism. If you are not hungry, snack on some fruit, and then have a bowl of muesli or some eggs later on in the morning when you start feeling hungry.
5. Weight Lifting: Lifting weights can also help speed your resting metabolic rate, making those dumbbells our new best friends.
6. Drink Plenty of Water: Drinking enough water is a simple way to speed up digestion and burn calories.
7. Spice Things Up: Adding ginger, cinnamon, and cayenne pepper to your meals will give them a fiery kick but also help boost your metabolism.
8. Bicycle Workout: 45 minutes worth of cycling was found to speed up metabolic rate for over 12 hours. So hop on that bike, it’s worth it !
9. Add in Fat Burning Foods: Certain foods like tuna, eggs, grapefruit, celery, lean chicken, oats, brown rice and chili peppers spike the metabolism, trigger hormones that release fat, and eliminate toxins that make it hard for your body to shed unwanted pounds.
10. Coffee: All you coffee drinkers will be thrilled reading this part. A cup of coffee or more so the caffeine in it, speeds up the heart rate and provides a metabolic boost that peaks three hours after drinking it. Just make sure to have organic coffee as this plant is one of the most herbicide and pesticide sprayed plants on the market.
11. Laugh, Laugh and Laugh ! Just 10 minutes of laughter a day can burn energy. So keep smiling and laughing !
Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling. She gives Healthy weight loss advice and promotes the Mediterranean diet. She is the author of the Med Life Diet - creating healthy lifestyle habits and attitudes for life !