Here are some tasty superfoods for weight loss that will also fuel you up. Make these foods part of your daily diet and watch the pounds come off.
1) Grapefruit. Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit's reputation as a fat fighter. In a 2004 study at thee Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight, The researches studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but folks eating the real grapefruit got the best results. The mechanism isn't completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
2) Sardines. Sardines might just be one of the greatest health bargains of all time, and they're a boon to anyone wanting to lose weight. First of all, sardines are loaded with protein, which helps stabilize blood sugar, makes you feel full and helps stimulate metabolism. Second, they're a great source of omega-3's, which not only strengthen the cardiovascular system but also are helpful in boosting mood. (And when you're in a good mood, you tend to crave less junk food!) Third, sardines are convenient, easy to find and cheap. And because they're very low on the food chain, they're remarkably free of contaminants, such as mercury and heavy metals.
3) Pumpkin. You may know this vegetable for its central role in Thanksgiving celebrations, but it's also one of the greatest weight-loss foods ever. Plain old canned pumpkin is absolutely loaded with fiber and has a mere 40 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It's filling and delicious.
4) Grass-Fed Beef. Meat is a great diet food--if it doesn't contain antibiotics, steroids and hormones. Eat grass-fed beef and avoid the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can't find grass-fed beef. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Grass-fed beef has a high omega-3 content, giving you multiple health benefits into the bargain.
5) Green Tea. This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it's rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up ft oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.
You might have heard that taking certain non-prescription supplements containing herbs, plants, and other "natural" ingredients can help do everything from boost your metabolism to aid depression symptoms. But now the New York Attorney General's is calling for Target, Walmart, Walgreens, and GNC to stop selling several of its herbal supplements after discovering that many of the pills were 100 percent phony.
According to a press release form the New York Attorney General's Office, scientists found that just 21 percent of the supplements tested actually had DNA from the plants they were supposed to contain. That means 79 percent didn't contain any of the herbs they said they featured.
Additionally, 35 percent of the products tested contained plants such as rice, wheat, beans, and pine that weren't listed on the labels. And that could be super dangerous for those with allergies.
"The DNA test results seem to confirm long-standing questions about the herbal supplement industry." says New York State Attorney General Eric Schneiderman in a press release. "Mislabeling, contamination, and false advertising are illegal. They also pose unacceptable risks."
Keeping in mind that scientists did not test every herbal supplement available at these stores, here are the supplements that contained little to none of the ingredients on the label:
Herbal Plus brand Gingko Biloba, St. John's Wort, Ginseng, Garlic, Echinacea, and Saw Palmetto
Up & Up rand Gingko Biloba, St. John's Wort, Valerian Root, Garlic, Echinacea, and Saw Palmetto
Finest Nutrition brand Gingko Biloba, St. John's Wort, Ginseng, Garlic, Echinacea, and Saw Palmetto
Spring Valley brand Gingko Biloba, St. John's Wort, Ginseng, Garlic, Echinacea, and Saw Palmetto
If you're worried about missing out on important nutrients by skipping supplements--which we now know might have no nutritional value anyway--experts recommend adding more nutrient-rich foods like fruits, veggies, whole grains, dairy products, and seafood to you diet.
WOMEN'S HEALTH MAGAZINE
Dry needling is a broad term used to differentiate "non-injection" needling from the practice of "injection needling" which utilizes a hypodermic syringe and usually involves the injection of an agent such as saline, local anesthetic or corticosteroid into the tissue or specific anatomical structures. In contrast to this, dry needling utilizes a solid, filament needle, as is used in the practice of acupuncture, and relies on the stimulation of specific reactions in the target tissue for its therapeutic effect.
The term dry needling is also used to differentiate the use of needling in a western physiological paradigm from the use of needling in an oriental paradigm which is referred to as acupuncture. There are several popular, well established schools of dry needling practice and they commonly involve the needling of myofascial trigger points using acupuncture needles to deactivate and help resolve trigger points.
There are many limitations to this approach, however, and practitioners using such an approach are unlikely to achieve reliable results with the majority of the clients they see. This partly due to the limited variety in needle technique used and the reliance on the presence of trigger points. Consequently many practitioners, after an initial burst of enthusiasm post studying dry needling, apply it less and less in the clinic until it is barely being used by them at all.
The dry needling plus approach addresses many of the limitations of established dry needling practice by differentiating between a variety of needling techniques and applying them to specific changes identified in the tissue by means of skilled palpation and logical, range based physical assessment. The dry needling approach demands a higher skill level of the practitioner and the rewards of investing time in attaining excellent assessment skills and needle technique are many.
In the hands of a skilled practitioner, dry needling can be used in most cases the majority of the time and with less energy expenditure on behalf of the practitioner and equal or better effect than other manual techniques currently being used. If practiced well, there is also a remarkable absence of the "post treatment tissue soreness" often experienced by the subject following other manual therapy interventions.
If you have never experienced the benefits of dry needling, Dr. Conley would like to offer a complimentary dry needling session for all new patients. Just mention this blog to the receptionist.
WHY DO WE NEED VITAMINS?
While many dietary recommendations are beneficial to both men and women, women's bodies have different needs when it comes to vitamins.
Vitamins are essential for your overall health. Getting them in the daily recommended intake (DRI) amounts can be easy if you maintain a healthy, balanced diet. Most women can get all the essential vitamins they need by making smart food choices. However, some women may need vitamin supplements.
According to the Centers for Disease Control and Prevention (CDC), vitamins are essential for normal cell function, growth, and development. As we cannot produce all of the nutrients we need, we must get many of them from food.
WHAT ARE THE MOST ESSENTIAL VITAMINS?
The Institute of Medicine has identified 15 vitamins that are imperative to proper body functioning. They include:
* vitamin A
* vitamin B1 (thiamine)
* vitamin B2 (riboflavin)
* vitamin B3 (niacine)
* vitamin B6
* vitamin B12
* vitamin C
* vitamin D
* vitamin E
* vitamin K
* pantothenic acid
Many vitamins perform similar functions. For example, both vitamins A and C promote healthy teeth and soft tissues. Many of the "B" vitamins help your metabolism function properly and help with red blood cell production.
Some body functions require specific vitamins. For example, vitamin D is essential to help the body to absorb and maintain the proper levels of calcium. However, it is difficult to get from your food. Luckily, it is produced by the skin after exposure to sunlight. Just going outside during the day twice a week for 10-15 minutes will do the trick. Be sure that this time is without sunscreen, since sunscreen blocks the production of vitamin D. You can also get vitamin D from fish and vitamin-fortified products.
Another body process you need a specific vitamin for is blood coagulation, which requires vitamin K. Thankfully, deficiency in vitamin K is very rare. That's because the bacteria in the intestines produce about 75% of the vitamin K your body needs. All you need to do to get the rest of the vitamin K you need, along with the other essential vitamins, is eat a variety of healthy foods.
WHERE CAN I GET VITAMINS?
Below are suggestions of foods you can eat for each vitamin:
* vitamin A: cantaloupe, apricots, egg yolk
* vitamin B1 (thiamine): lean meats, nuts and seeds, whole grains
* vitamin B2 (riboflavin): mile and other dairy products, green leafy vegetables
* vitamin B3 (niacin): legumes, fish, poultry
* vitamin B6: avocado, banana, nuts
* vitamin B12: shellfish, eggs, milk
* vitamin C: citrus fruits, strawberries, Brussels sprouts
* vitamin D: fatty fish such as salmon, fortified milk and dairy products
* vitamin E: mango, asparagus, vegetable oils
* vitamin K: cauliflower, kale, beef
* biotin: pork, nuts, chocolate
* pantothenic acid: broccoli, sweet and white potatoes, mushrooms
* folate: beets, lentils, peanut butter
* choline: eggs, meats, fish
DO I NEED SUPPLEMENTS?
Unless instructed by a doctor, most people do not need additional vitamin intake. However, there are a few exceptions.
Pregnant Women: Pregnant and breastfeeding women need more vitamin B6 and B12, as well as folic acid, to prevent vitamin deficiencies that could harm a developing fetus. Folic acid can help reduce the risk of a number of birth defects, such as spina bifida, and can also prevent low birth weight. If you are trying to get pregnant, you should begin to take extra folic acid.
Dietary Restrictions: Strict vegetarians may need additional vitamin B12, or need to make sure they eat enough food fortified with it. If you follow a vegan diet and don't consume dairy, eggs, fish, or meat, you may be at risk for vitamin A deficiency. Eating plenty of dark colored fruits and vegetables can help prevent a vitamin A deficiency. It's important to make sure you get enough zinc as well.
Aging: Older women and people who avoid sunlight may need to take a vitamin D supplement. It is important to note that vitamin D can be harmful in large amounts, so be sure not to exceed the recommended daily amount unless instructed by a doctor. Older adults may also be deficient in B vitamins, which play an important role in digestion and metabolism function.
FOOD SOURCES SHOULD COME FIRST
Although the use of multivitamins is still quite popular, recent research has proven that they do not necessarily prevent certain chronic illnesses. They also won't reduce your risk for other health issues. According to the American Society for Nutrition, multivitamin supplements are largely unregulated. The claims being made by the multivitamin companies exaggerate the actual data on their effectiveness.
Getting all of the essential vitamins your body needs will help you look and feel your best. Getting the recommended daily amounts of each vitamin is not only easy, it's tasty too.
Please make sure you check with your doctor when making changes to you diet and health.