Homemade Essential Oil Face Masks For Oily Skin

Essential oils are often touted to be effective for dealing with unsightly woes that people with oily skin have to experience every now and then.

This is mainly because, compounds present in certain essential oils can regulate sebum production in your skin, unclog the pores and prevent acne and blemish breakouts. Enriched with antibacterial properties and antioxidants, essential oils can help your oily skin in various ways.

Homemade essential oil face masks for oily skin

Moreover, there are a plenty of ways by which you can use essential oils to treat your oily skin. In order to get the best results, it is always better to mix essential oils with other traditional remedies to whisk up homemade face masks.

So, today at Boldsky, we have curated twice-a-month homemade face masks to get rid of oiliness and prevent unsightly breakouts to pamper your greasy skin.

Take a look at them here.

Note: Perform a skin patch test before applying a mask on your face.

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1. Face Mask With Tea Tree Essential Oil And Oatmeal

Mix a tablespoon of oatmeal with 3 drops of the above-stated essential oil and a teaspoon of rose water. Gently apply this homemade face mask and keep it on for 10 minutes before washing it off. Prevent your skin from getting oily by using this essential oil mask on a monthly basis.

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2. Face Mask With Cedarwood Essential Oil And Tomato Pulp

Mix 2-3 drops of cedarwood essential oil with a tablespoon of extracted tomato pulp. Gently apply the mask all over your face and allow it to stay there for 10 minutes. Then, use lukewarm water to wash it off. This treatment can be tried twice a month for dealing with oily skin.

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3. Face Mask With Rosemary Essential Oil, Baking Soda And Lemon Juice

Mix 3 drops of rosemary essential oil with half a teaspoon of baking soda, 1 teaspoon of lemon juice and 4 drops of rose water. Then, gently apply the mask all over your face and let it stay there for 10 minutes before cleansing with lukewarm water. Twice a month use this mask to get rid of the oiliness from your skin.

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4. Face Mask With Lemon Essential Oil And Bentonite Clay

Mix a teaspoon of bentonite clay with 2-3 drops of lemon essential oil and half a teaspoon of distilled water. Apply this homemade mask all over your face and neck. Let it stay on for 10 minutes before wiping it off with a washcloth. This essential oil face mask can prevent your skin from getting too greasy.

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5. Face Mask With Geranium Essential Oil And Egg White

Mix an egg white with 2-3 drops of geranium essential oil and apply the resulting mask on your face and neck. Leave it there for 10 minutes. Then, use lukewarm water to wash it off. Try this mask twice a month to prevent your skin from getting oily.

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6. Face Mask With Aloe Vera Essential Oil And Fuller’s Earth

Take a teaspoon of fuller’s earth and mix it with 2-3 drops of aloe vera essential oil. Stir these traditional remedies to prepare the homemade face mask. Then, gently apply it all over your face and neck. Leave it on for 10 minutes before cleaning with water. This mask can be used twice a month to treat oily skin.

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7. Face Mask With Ylang Ylang Essential Oil And Gram Flour

Mix a teaspoon of each, gram flour and rose water, with 2 drops of ylang ylang essential oil. Gently apply this homemade mask on your face and neck. After 10 minutes, wash it off with lukewarm water. Treat your oily skin with this amazing mask on a monthly basis to keep it oil free.

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8. Face Mask With Jojoba Essential Oil And Sandalwood Powder

Mix a teaspoon of each, sandalwood powder and rose water, with 2-3 drops of jojoba essential oil. Then, gently apply the mask on your face. After keeping the mask on for 10 minutes, use lukewarm water to wash your face. Twice a month, try this at-home treatment for getting rid of oiliness from your skin.

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9. Face Mask With Lavender Essential Oil And Aloe Vera Gel

Scoop out a tablespoon of gel from an aloe vera plant and mix it with 2-3 drops of lavender essential oil. Then gently apply the mask to your face. Leave it on for 10 minutes before wiping off the mask with a wet washcloth. Twice a month, try this treatment for absorbing excess oil from your skin.

How Many MRIs, X-Rays, And CT Scans Are Safe In A Lifetime?

MRI scans are safe as no radiations are used. X-rays and CT scans pass ionizing radiations through the body. The impact of radiations depends on their dose and frequency, a patient’s age and sex, and type of scan. Radiations used in regular scans are 100 times weaker than harmful levels. Also, the body can repair damages in less than a year. Know the side effects of radiation and minimize exposure.

One of the noteworthy accomplishments of the medical world is medical imaging. By passing rays through the human body we get exact images of the insides, helping accurately diagnose the severity of a disease. Among a large number of such imaging technologies, the most prominent and common ones are the magnetic resonance imaging (MRI) scan, X-ray, and computerized tomography (CT) scan.

How Do These Work?

An MRI scan uses magnetic field and radio waves to produce images of the internal structure of the body. During this scan, a temporary magnetic field is created in the patient’s body by passing electric current through the coiled wires around the body. Radio waves are sent and received by a transmitter/receiver in the machine. These signals are used to make images of the scanned body. As there is no radiation involved in this procedure, it is a safe (and painless) method to scan almost any body part.

X-rays are passed through the body to get black-and-white images of the inside of the body. In a contrast X-ray, for better visibility of the tissues, a dye or a contrast medium (iodine or barium) is injected into the body. The X-rays are passed through the body, so a risk of radiation exposure is associated with these scans.

Computed tomography or CT scan is a computer-aided X-ray technique. This technique too uses X-rays but here, unlike the normal X-ray image, you get to see cross-sectional images of the organs and body parts. Because this procedure also uses X-rays, radiation exposure is a threat.

Measuring Radiation

CT scans and X-ray imaging use low levels of ionizing radiation to produce images. Ionizing radiation is considered to be more harmful than non-ionizing radiation as it can lead to cancer. So, how do we measure radiation dosage? The low level of radiation a patient is exposed to during these scans is measured in units called millisieverts (mSv). For a better perspective, let’s compare the radiation dose received during these scans to naturally occurring radiation in the environment. According to the United States Nuclear Regulatory Committee, a person’s average annual radiation exposure from natural sources is about 3.1 mSv.1 If we correlate this, radiation exposure during a single chest X-ray (0.014 mSv) is equivalent to three days of natural radiation; an abdomen X-ray (0.7 mSv) is equivalent to 4 months of natural background radiation; and a CT head scan (2 mSv) to 1 year of natural radiation exposure.2

How Many Scans Are Safe?

Experts reckon the safety of scans more in terms of radiation dose and frequency than numbers. An MRI, by the very nature of the procedure, does not pose any radiation risk. The amount of radiation that a particular organ receives during a CT scan depends on the number of scans undergone, the size of the patient, the specific design of the scanner being used, and the rotation or exposure time.3 Around 100 CT scans lead to an effective dose of 600 mSv, which would pose a high risk of cancer.4 According to the Health Physics Society, with exposure below 50 to 100 mSv, risks to health are too negligible to be measured or nonexistent.5

A study by Smith-Bindman et al., however, concluded that radiation doses from commonly performed diagnostic CT examinations are higher and more variable than generally cited. They also pointed out that the number of CT scans that might lead to cancer depended on the patient’s age and sex, and the type of scan. Other interesting derivations from their study were: “An estimated 1 in 270 women who underwent CT coronary angiography at age 40 years will develop cancer from that CT scan (1 in 600 men), compared with an estimated 1 in 8100 women who had a routine head CT scan at the same age (1 in 11 080 men). For 20-year-old patients, the risks were approximately doubled, and for 60-year-old patients, they were approximately 50% lower.”6

So is there any cause for concern? A Harvard Teaching Hospital expert sums up the safety angle: “Radiation-induced soft tissue injury occurs at about 2000 mGy [equals 2000mSv] and higher. A human CT scan produces far less radiation: the typical dose for a head CT scan is less than 70 mGy, and a typical body dose is less than 20 mGy. And since the body repairs itself, any damage (if it were to happen), would be repaired in less than one year.”7

The radiation dosage one is exposed to may usually be much below the safe parameters and these numbers shouldn’t unnerve us just yet. But it is definitely a good idea to understand the effects of radiation on the body and take precautions to avoid or minimize exposure wherever possible.

Coloring For Stress Relief: Does It Help?

Importance Of Coloring

Of course, coloring is an activity that kept so many of us entertained during our childhood. Crayons and coloring pencils used to be recognized as the instrument of elementary school, but recently, coloring has made a huge comeback in the adult’s world. Adults across the world are taking the help of this awesome creative activity to relax and unwind.

Coloring has shown great benefits for adults. It generates wellness, quietness, and mindfulness. And nowadays, recognized as a latest creative trend. It brings us back to a simple time like childhood. It can take you out of your present worries and let your brain have much-needed rest and relaxation.

Coloring explores the relationship between engagement with creative art and health outcome.1 It concludes that all art-based interventions (such as visual art therapy, music, and creative writing) are effective in reducing adverse physiological and psychological outcomes. These activities show potential benefits in enhancing health and wellness. Over the several years, additional studies have continued to link between coloring and better mental health and wellness.

Marygrace Berberian says, “Definitely coloring does offer a slew of mental benefits. It has a potential to reduce anxiety, create or bring more mindfulness. In 2005, a ground-breaking research proved that anxiety level drops when subjects color mandala – which are round frames with geometric pattern side”.2

Did you know, an average person has 60,000 thoughts per day and 95% of them are exactly the same day in, day out?3 And creating art provides a distraction, giving a break to our brain from usual thoughts. It allows us to focus only on the moment and helps us alleviate free-floating anxiety. And leaves us to feel clear and calm.

How Does Coloring Relieve Stress?

Carl Jung was the first psychologist who used applying colors as a relaxation technique for his patients.4 He recommended coloring mandalas to his patients, as he believed they represent the “inner process by which individuals grow towards fulfilling their potential for wholeness”.

According to famous psychologist Gloria Martinez Ayala, when coloring, we activate different areas of two cerebral hemispheres. The action involves both – logic by which we color forms, and creativity when we mix and match colors. This incorporates the areas of the cerebral cortex involved in vision and fine motor skills. Thus, this activity ultimately lowers the activity of Amygdala – a basic part of our brain that involves in controlling emotions affected by stress.

Stress Relief And Better Control Of Negative Thought

Coloring has an amazing power to de-stress and helps in better control of negative thoughts. Whenever we get involved in coloring, the spark of creativity produces an immediate soothing effect on mental status. Stress and anxiety level gets lowered. Negative thoughts are expelled so easily and we get an improved mood and positive mental status.

Of course, coloring wouldn’t make our problems disappear, but it will certainly put them on hold for the time being.

Adult Coloring Books

According to Cleveland clinic, adult coloring books are the latest craze. They have become a popular form of relaxation. Dr. Bea explains the prominent reasons about how adult coloring books can be calming. According to him, “coloring takes your attention away from yourself. And when your thoughts are focused on a simpler activity, your brain tends to get relaxed”. We are not disturbed by our own thoughts and appraisals, he says. “The difficulties of life evaporate from our awareness and our body and brain may find this rewarding”.

Apart from this great de-stressing power, coloring offers some other great benefits too.

4 Benefits Of Coloring

1. Coloring Could Be A New Alternative To Meditation

Coloring Could Be A New Alternative To Meditation

The psychological benefits of meditation and mindfulness have been well studied. And most of the people often find it difficult to ‘turn off’ and calm the mind. According to certain studies, coloring elicits a relaxing mindset similar to what we would have achieved through the meditation. Coloring is a much easier option, as it does not require any active concentration.

2. Coloring Has Intellectual Benefits Too

Coloring Has Intellectual Benefits Too

Apart from stress relief, coloring has offered some great intellectual benefits. Whenever anyone gets involved in the beautiful world of colors, he always has a good focus and concentration power. It improves organizational and problem-solving skill, as well.

Studies show that coloring utilizes areas of the brain that enhance focus and concentration power. Our frontal lobes are responsible for these higher level activities and function of the brain. Coloring activates all these intellectual properties. Secondly, coloring utilizes both hemispheres of the brain, right and left. Whenever we think about balance, coloring combination, and applying colors, we automatically work on our problem solving and fine motor skill.

3. It Is A Perfect Example Of “Mom-And-Me Activity”

It Is A Perfect Example Of "Mom-And-Me Activity"

Coloring is a perfect example of “Mom-and-me activity”. Even young kids love coloring. They get great fun while exploring creativity and imagination.

Here, the icing on the cake is that coloring has numerous wonderful benefits for kids too.5

Benefits Of Coloring For Kids

  • They would be able to recognize colors much more properly
  • They get proper grip and develop fine motor skills easily
  • They just love it, as it’s great as a boredom buster too
  • It explores creativity and imagination power in kids
  • They get better focus, hand-to-eye coordination, and concentration capability while having fun
  • It contributes to better handwriting
  • They have improved confidence and self-esteem
  • Coloring has intellectual benefits

4. It Is A Hobby That We Can Take Wherever We Go

It Is A Hobby That We Can Take Wherever We Go

There are times when we have been in an airport or waiting for long at doctor’s clinic with nothing to do. Here, waiting seems so hard and endless. And of course, during those situations, we want to do something calming. This is where having a coloring book and pencil come in handy. Not all hobbies can be easily accessible everywhere. But coloring is a hobby that is easily portable. And you can take it easily wherever you go. It is a great way to ease boredom with fun and creativity.

So these are some amazing benefits of coloring while always having a fun and spark of creativity. Have you ever tried to explore the beautiful world of colors? What are your thoughts? Please share with us.

Why Do People Talk In Their Sleep?

Do you talk during your sleep? Sleep talking, also known as somniloquy is considered a type of parasomnia, an abnormal behavior that takes place during sleep. Various factors such as stress, depression, alcohol, and sleep deprivation cause sleep talking. Apart from that, genetics and other sleep disorders may induce it. Medically, it is harmless. So, there is nothing to panic about it.

Are you a chit chat person at night? The question is not about your chats during late night parties. But, this is about your talks while you sleep. Surprised? Yes, some people chatter during their sleep. You may not know whether you are a sleep talker or not. Your partner may be able to answer that. Or sometimes, you may have noticed whispers, mumbles, or speeches coming from your partner during the sleep. Well, that is sleep taking.

Understanding Sleep Talking

Understanding Sleep Talking_what causes sleep talking

Sleep talking, also known as somniloquy is considered a type of parasomnia, which is an abnormal behavior that takes place during sleep. Those who talk during sleep are not aware of their behavior. Hence, they sound different from their normal speech. Since it is a result of an unconscious mind, even the court does not admit it as an evidence. Sleep talk usually happens during the REM (rapid eye movement) and non-REM (NREM) phases of sleep. REM phase is when you dream and sometimes, you may tend to act out your dreams, resulting in sleep talk. And during the deep stages of NREM sleep, you sound like gibberish.

So, are you curious to know your chances of sleep talking? Yes, you may sleep talk. In fact, anyone can talk while they are asleep. However, it is more common in males and children.1A survey of 2,022 school going children in the age range of 3 to 10 concluded that about half of the kids sleep talk at least once a year. However, less than 10% do it every night.2 And it typically disappears during adulthood and does not require any intervention.3 Sometimes, sleep talking can occur between two sleepers. They do not recollect any of the conversation when they get up.

Sleep talking from an unconscious mind may not necessarily reveal secrets in its life. If you ever try to decode what your partner or child said during the sleep, you may fail. Most of the time it is difficult to understand. The content may not have any meaning at all. It can be funny or offensive. The person may talk about the past events or experiences. But, chances are high that it may not have anything to do with the reality.

Causes Of Sleep Talking

Causes Of Sleep Talking_Why You Talk In Your Sleep

Many consider sleep talking as part of their dreams. But, various other factors cause it.4

  • External Factors: Stress, depression, alcohol, fever, and sleep deprivation may lead to sleep talking. If you are someone with posttraumatic stress disorder (PTSD), chances of sleeping disorders like sleep talking are more.5
  • Genetics: If sleep talking runs in your family, you will also do that. If parents had a habit of sleep talking during their childhood, kids are likely to experience it more.
  • Sleep Disorders: You may talk while sleeping if you suffer from other sleep disorders such as sleep apnea, confusion arousals, REM sleep behavior, and nightmares.
  • Mental Illness: In persons over 25 years of age, sleep talking might be associated with mental or medical illness. However, it is not common.
  • Medications: Certain medications could induce sleep talking. The use of montelukast, which is a drug for asthma, may result in the development of parasomnias in the form of sleep talking or sleepwalking.6

Is Sleep Talking Bad

Medically, there is nothing wrong with sleep talking.7 But, there are other factors that may disturb people. It may agitate your sleeping partner. Moreover, it embarrasses the person who has this disorder.

Even though it is normal, if sleep talking happens every night, disturbing your partner’s sleep, then you may seek help. Sometimes the doctor may prescribe medications or suggest changes in your sleep schedule.

7 of the Simplest Exercises for a Beautiful and Attractive Bust

To make your bust appear firm and beautiful, you really don’t need to take the route of expensive surgery. All you have to do is regularly perform a few straightforward exercises, all of which can help to lift and even improve the shape of your breasts.

Creative Idea 365 has sought out the advice of some specialists to offer you this set of 7 exercises for the ideal bust.

Exercise 1

Clench your hand into a fist, and raise it to your chin. Press on your fist with your chin for 5 seconds, then relax for 5 seconds. Repeat 2-3 times.

Exercise 2

Join your hands together in front of your chest. Press them together with enough force to strain your pectoral muscles. Make sure you keep your back straight.

Exercise 3

Push-ups can help strengthen your pectoral muscles. If you’re new to them, begin by doing them on your knees or while resting against a chair or sofa. Place your arms as far apart to your sides as you can, and pull your legs together. When pressing your body to the ground, slowly move your elbows to your sides. Perform 3 sets of 12-15 push-ups.

Exercise 4

Lie on your stomach, bend your legs at the knees, and grab hold of them at the ankles. If you’re a beginner, hold this position for 20 seconds, then have a 10-second break. Repeat this 3 times.

Exercise 5

Stand half a meter away from a wall, stretch your arms out in front of you, and begin to press against it with your fists. You’ll feel your pectoral muscles being exercised. Press for 20 seconds, then rest for 10 seconds. Repeat 3 times.

Exercise 6

Lie on a bench, fitball, or the floor. Using dumbbells, strain your chest, and begin to lift them upward at an equal rate. Then lower them, and immediately lift them again. Repeat this exercise 8 times. The dumbbells should weigh enough to make the last rep noticeably difficult. Perform 3 sets.

Exercise 7

This exercise will stretch your muscles and help give your bust a beautiful shape. Take your dumbbells. When standing up, slightly bend your legs at the knee, and incline your torso forward. When you breathe in, lift your arms to the sides (they should also be slightly bent at the elbows). Your forearms should be parallel to the ground. Carry out 2 sets of 12 reps each.

Photographer: Roman ZakharchenkoModel: Alena FyodorovaIllustrator: Daniil Shubin for BrightSide.me

8 Secrets of Flawless Skin Used by the Beautiful Women of Asia

Countless numbers of Asian women look much younger than their years — at 40 they might look to be about 20 — whilst their elegance is something others can only envy. Some call their youthful looks a gift of nature, whereas others believe it’s the result of conscientious attempts to care for their skin.

We at Creative Idea 365 would like to share some secrets with you that will help you keep your skin looking flawless for many years to come.

1. Use the “4-2-4″ method when washing

Many Asian women use the “4-2-4″ method. Four minutes applying hydrophilic oil to the skin on the face, then two minutes using a purifying cream. Once this is done, they spend another four minutes rinsing their skin with water. This kind of cleansing process is known as a two-stage cleanse.

2. Use a Konjac sponge

In order to clean your skin very carefully, you can use a special konjac sponge — this is a sponge that has been produced from the roots of the konjac plant. Before using it, leave it to soak in warm water for a few minutes in order to make it soft. Then wring it out slightly, and clean your face with it using circular motions, starting at the forehead and moving down to the chin.

3. Give your face a thorough cleanse once a week with a special beauty routine made up of serums, emulsions, and essences

It’s often claimed that women in Asia use as many as 17 products to care for the skin on their faces! All specialist beauty products should be applied in the following way: first, apply those products with a light texture, then the ones that are heavier, and finally the thickest creams and emulsions should be applied. In this way, your skin will be able to absorb the maximum amount of restorative ingredients they contain.

4. Protect your face from the effects of ultraviolet light all year round

Have you ever noticed that Japanese girls often wear dark glasses or carry umbrellas even when it’s not particularly sunny? It turns out that this isn’t just a fashion statement. In the first instance, it’s an effective way to protect the skin against those rays from the Sun that can affect us even on an overcast day. At the same time, many use SPF creams to protect themselves from the aging effects induced by sunlight.

5. Use rice water to make your skin look beautiful

For centuries, women in Asia used rice water to enhance the beauty of their skin and hair. Regularly washing your face with rice water will make the skin soft and pliable and improve its color and tone. This miraculous substance can also be used for improving the condition of your hair: it can act as a good rinser when washing off shampoo.

6. Add mint and green tea to your arsenal of cosmetic products

Mint and green tea are permanent elements of Asian women’s arsenals for caring for their skin. These products are contained in various face masks, anti-aging creams, emulsions, oils, and infusions — and that’s not the complete list. Regularly using mint and tea will make your skin a lot healthier and help it to shine.

7. Turn products into a foam/lather before applying them to the face

Many women in Asia avoid rubbing cosmetic products directly into their skin. Instead, they apply them in light dabs, which helps strengthen the blood flow to the skin and, in turn, strengthens restorative processes and helps with rejuvenation. They also don’t work products into a foam or lather directly on the surface of the face but instead use net bags specially designed for this purpose. They then submerge their faces directly into the lather.

8. Achieve fair and flawless skin

To get the best results, you will need to scrub your skin and apply skin whitening mask. Take 1/2 teaspoon of sugar and 1 teaspoon of sandalwood powder. Mix it well. You need half sliced tomato for scrubbing. Gently scrub your skin with this tomato and the sugar sandalwood mixture for 5-10 minutes. Squeeze tomato for applying juice properly. After scrubbing wash your skin with normal water.
For the preparation of skin whitening mask, grate a potato. Now take a strainer and extract juice from it. Pour 2 teaspoons of rice flour into a bowl, add 1 teaspoon of honey, 4 teaspoons of potato juice, 3 teaspoons of lemon juice. Mix it well. Apply a thick layer of the mask on your skin and leave it on for 30-40 minutes. Then gently massage it for 2-5 minutes. Wash it off with lukewarm water.

Based on materials from Lady-4-lady

A 15-Minute Exercise Set That Will Let You Burn Fat in No Time

A 15-Minute Exercise Set That Will Let You Burn Fat in No Time

These exercises are included in many intense training programs that take no more than 15 minutes. It means you can get in shape in a very short time, and all you need to do is get the technique right.

We at Bright Side are sure that even the busiest people can find time for such a set.

  1. Before beginning your training, do a 5-minute warm-up: some squats, arm and leg swings, body rotations and bends, as well as neck and knee warm-ups.
  2. Set a timer for 15 minutes. Do all the exercises one after another, only stopping to rest if you really need it. Repeat the set as many times as you can manage in 15 minutes.
  3. Repeat the training set every two days, and try to increase the number of reps.
  4. Raise the time of the training to 20 minutes after 3 weeks.

Set your legs wide apart with your toes outward. Pull your hips back a bit, and squat until your knees are bent at a right angle. Strain your buttocks, jump straight up, and land softly. Repeat 12 times.

Take up the plank position with your legs, back, and neck forming a straight line. Your leg and stomach muscles should be strained. Breathing in, bend your elbows to form right angles, and go down. Breathing out, push yourself up and touch your shoulder with the opposite hand. Repeat 12 times changing hands. You can also do this propped on your knees.

Take up the plank position with your legs, back, and neck forming a straight line, and your leg and stomach muscles strained. Pull your feet to your hands in a jump, then jump up, straightening your arms up as well. Return to the sitting prop position, and jump back to the initial one. Repeat 12 times.

The initial position is a plank propped on your elbows. Pull your left knee to your left elbow, then return to the initial position. Repeat with your other leg. Repeat 12 times.

Jump up and to the side from the half-squat position, and then jump to the other side. Repeat 12 times.

Do the plank with your legs, back, and neck forming a straight line, and your leg and stomach muscles strained. Smoothly lift your right arm until it’s parallel to the floor, all the while moving your right leg to the side. Return to the initial position, and do the same for your other arm. Repeat 3 times for each side.

Set your heels shoulder-width apart. Your knees should be slightly bent, and your hands are in front of you. Jump up, and pull your knees to your chest as high as you can, then land softly. Repeat 12 times.

Preview photo credit depositphotos
Photographer Roman Zakharchenkomodel Timur Yefremov for BrightSide.me

They Live 120 Years, Don’t Get Sick And Give Birth At 65… This Is Their Secret!

General

The Hunza people have been known as people who live longer and have a healthy lifestyle. The main reasons for their healthy and long-lasting life are considered to be the diet and the food quality, as well as their everyday routines.

In the town of Hunza, which is situated in the North of Pakistan, on the valley of the Hunza River, live the Hunza people. When you see them for the first time, they look like strong, robust and happy people.

On average, the Hunza people live over 100 years, which was the basic topic for many anthropologist studies, which were carried out in order to find out more about their lifestyle, routines and traditions.

They look like Caucasians, who strife for respect and cordiality, not for anger and war. In addition, they have a vegetarian diet, which keeps them string and healthy. They do regular exercises, because they constantly look for food. They are almost never ill, and they have never heard about cancer or other health issues, which we constantly struggle up with.

Now, in this article, we are going to show you why the Hunza people are considered to be the oasis of youth.

THE SECRET OF THE HUNZA PEOPLE

Their secret is related to their healthy lifestyle. Their vegetarian diet, which is the main factor for their strength and health, is loaded with carbohydrates and fruits, but without proteins. In the summer, they tend to eat fresh fruit and vegetables, whereas in the winter they eat sheep cheese, dried apricots, and grains, like wheat, barley and millet.

They eat meat, mainly chicken or lamb, but only once or twice per year.

Traditionally, they make fasts, when they consume just apricot juice. The fasts happen before the fruit maturing as a waiting ritual. According to the experts, the fasts help the Hunza people to become even stronger. In fact, the increased intake of apricot lowers the risk of experiencing cancer.

Namely, the apricot seeds are used for producing oil, which is rich in Vitamin B17, an anti-cancer compound. Moreover, the Hunza people are never still. They are got to walking or travelling from 15 – 20 kilometers in search of food or herbs. Furthermore, the orderly also go on these walks, without experiencing any uneasiness or pain.

According to the experts, another factor, which contributes to their longevity, is their routine of having a bath with ice water. They usually have a bath in water with temperature of below 0º.

In comparison to the other people of Pakistan, the Hunza people keep the highest literacy rate. They celebrate courtesy, wisdom, and tolerance. People, who have already meet them, say that they never behave in an unfriendly way and never mistreat their neighbors or talk rude about them.

However, they are always polite and respect each other equally. Even though, they profess the Muslim religion, they never force the women to hide their face.

They celebrate independence and preponderant values, since they strive for keeping and preserving the food of the whole Hunza tribe.

Almost 50-Year-Old Mom Looks So Young That People Think She’s Son’s Girlfriend, Now She Reveals Her Secrets

Is it possible to look half your age? Most definitely! And Liu Yelin is walking proof.

The Chinese mother of one who rarely wears makeup is nearly 50 years old yet looks so young people think her 22-year-old son is her boyfriend. Without a wrinkle in sight and a super-toned body, Liu is constantly stunning people with her looks. “People are often shocked to find out I’m almost 50,” Liu Yelin (49) told Mail Online. “Whenever I went shopping and told people my real age, I often got mobbed by strangers who wanted to find out my secrets.”

So, what is that secret of hers? Regular exercise for three decades. “I swim in the lake and do weight training every day,” she said. “My favorite thing is swimming outdoors in winter.” In fact, Liu has swum across the Yangtse River in China and the Han River in South Korea. And last year, she swam from the shores of Penang, Malaysia to the Strait of Malacca – that’s a whopping 7.45 miles in just 4 hours! Pretty impressive, huh? The super-fit mom now has over 75k followers on a Chinese social media site called Weibo and lives by the motto: “If you think you look rough, that’s because you haven’t sweated enough.”

More info: Weibo (h/t)

Is it possible to look half your age? Most definitely! And Liu Yelin is walking proof

The Chinese mother looks so young people think her 22-year-old son is her boyfriend

Without a wrinkle in sight and a super-toned body, Liu is constantly stunning people with her looks

“People are often shocked to find out I’m almost 50,” Liu Yelin (49) said

“Whenever I went shopping and told people my real age, I often got mobbed by strangers who wanted to find out my secrets”

So, what is that secret of hers?

Regular exercise for three decades

“I swim in the lake and do weight training every day”

“My favorite thing is swimming outdoors in winter”

In fact, Liu has swum across the Yangtse River in China and the Han River in South Korea

And last year, she swam from the shores of Penang, Malaysia to the Strait of Malacca – that’s a whopping 7.45 miles in just 4 hours!

Her motto? “If you think you look rough, that’s because you haven’t sweated enough”

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7 Breakfasts That Only Pretend to Be Healthy

Not everything that we’re used to thinking of as a healthy morning habit is quite so. We at Think about Network consider it important for you to know a few things about breakfast.

Your breakfast is what gives you energy for the whole day. If it’s really healthy, that is. Skipping your morning meal is a grave mistake as it can result in various diseases. Just make sure that what you eat is good for you. Our investigation of popular myths will help you.

1. Granola is incredibly healthy, right?

Certainly. In theory. However, ready-made granola contains sugar and saturated fats, which are not what you’d expect from it.

Still, it’s nothing to worry about because you can easily make granola at home. Just mix cereal, nuts, coconut flakes, cinnamon, and honey, and bake it all until golden.

2. Fat free is better

This is a myth. Low-fat dairy foods compensate for their lack of fats with additives to retain the taste and flavor of full-fat products. In addition, low-fat dairy negatively affects metabolic processes. Opt for full-fat and low-sugar foods — they will not only do no harm to your body but also help keep you satiated for longer.

3. Neglecting proteins

If you’re still hungry after breakfast, better throw some protein-rich foods into your morning meal. Eggs, for one, which can be cooked in many different ways. If eggs are not for you, opt for whole-grain carbs as they’ll satiate you better for longer. Adding some Greek yogurt to them won’t hurt either: it’s a source of protein as well.

4. Egg whites instead of whole eggs

Quite a typical case: egg whites have little fat and thus little calories, while all the healthy things are contained in the yolks, such as iron, vitamin B, and vitamin D. However, fat in the yolk gave birth to the myth that it affects blood cholesterol levels, which it doesn’t according to recent studies. Feel free to have a full-egg omelet for breakfast.

5. Orange juice

A glass of orange juice sounds pretty healthy until you find out how many oranges it takes to make it. Juices tend to be full of sugar, so it’s better to eat an actual fruit instead. It’ll give you a boost of vitamins and fiber.

You can also try making juice yourself. Green apple, carrot, celery, and ginger is a good combination.

6. Breakfast bar

Most breakfast bars are packed with sugar and saturated fats, while not containing any protein to speak of. If you don’t have time to prepare your breakfast in the morning, think of it the night before. Making a cereal with nuts and berries won’t take long, and your body will thank you for it in the morning.

7. Breakfast on the go

Time is of the essence when we talk about a healthy diet. Having snacks on the go deprives you of necessary substances, leaving you still hungry. If you had a small breakfast or none whatsoever, be sure to take some healthy snacks with you: nuts, natural yogurt, or some fruit. And then don’t miss a good protein-rich meal. Only this way can you keep away that nagging hunger eating you from inside the whole day.

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9 Easy and Brilliant Ways To Get a Great Posture

9 Easy and Brilliant Ways To Get a Great Posture

Although many strive to have the correct posture, only a chosen few achieve this goal, and the Think about Network team is not an exception. That’s why we’ve found several fantastic tips on how to make your back straight and beautiful, and we would like to share them with you.

1. Do exercises that improve your posture

Find some time to do exercises that will help you improve your posture. Try to spend 10-20 minutes a day exercising. Don’t overstrain yourself, otherwise you’ll only make it worse. If you are an office worker, don’t forget to do a warm-up for your back, neck, and shoulders daily.

2. Organize your work place

If you work long hours at a computer, you should think about the proper arrangement of your workspace. The crucial thing here is to adjust the height level of your desk and chair.

3. Hold your phone correctly

Most of us stoop down when browsing through our smartphones or laptops without even noticing it. Try to hold your phone right in front of you, and keep your laptop at a right angle to the table you are sitting at.

4. Install special apps on your gadget

There are several great apps that will help you in your endeavor to keep your back straight. One of such is Nekoze — it uses your phone’s camera to monitor your posture, and if you start stooping, an alarm goes off to let you know.

5. Learn how to breathe properly

Breathing is important for our movements and senses. You will breathe more efficiently using your diaphragm, and a beautiful posture will come naturally.

6. Watch your posture at all times.

You should always remember about keeping your back straight — not only when working, but also when driving or sleeping. Concerning the latter, don’t treat the choice of the right pillow, blanket, and mattress lightly.

7. Sit with your back at a 135-degree angle

Remember that when you sit at a proper angle, your back is less strained.

8. Do yoga and train your core muscles

Yoga is good at helping you improve both your spiritual and physical well-being. Other fitness programs, such as pilates or aerobics, can also assist you on your way to the perfect posture.

9. Learn how to stand correctly

Try not to stoop and stand as correctly as possible, which would be with your back straight, legs at shoulder width, your bottom a bit to the front, and your shoulders a little behind. This is the optimum position for your spine to hold up your whole body. Don’t put your hands in your pockets, as it makes you stoop.

 

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14 Popular Myths About Food That Science Itself Has Debunked

We’re often told that eating after 6 pm is bad for your health and that you should drink at least 8 glasses of water per day. But what about some of the other popular food-related myths?

The staff of Think about Network has examined some of the most widespread beliefs about healthy and unhealthy food and discovered that most of them have nothing to do with reality!

CNN

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5 Mistakes We Make Every Day When Taking a Shower

 

Few would think you can do such a simple thing as taking a shower incorrectly, yet in fact there are rules to keep your skin healthy.

Think about Network collected 5 typical mistakes we make when showering.

1. Overly hot water

Hot water makes the skin dry and flaky. It washes away too much skin fat, leaving it defenseless, and it increases blood flow, which often leads to erythema, inflammations, and rashes.

2. Washing for too long

Like hot water, lengthy bathing dries the skin too much, resulting in rashes and itching. The optimal duration of a shower is about 10 minutes.

3. Frequent use of foamy gels and body washes

The more lather there is the more superficially active substances there are in a shower gel. This means it’s depleting your natural protective oil layer, leading to dryness and roughness of skin. In addition, if antibacterial washing agents aren’t specifically prescribed to you, there’s no need to use them daily.

4. Using old and wet sponges

Wet sponges and loofahs are perfect for bacteria and mold growth, so it’s better to change them once every 4 weeks. Try using a terrycloth mitten or a towel instead.

It’s also important to dry the sponge after use.

5. Overly enthusiastic drying

Dry your body with a soft towel, leaving it a bit moist. Then use your favorite cream, and your skin will remain smooth and healthy!

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This Great 15-Minute Workout Will Make Your Whole Body Well-Shaped and Super-Strong

This Great 15-Minute Workout Will Make Your Whole Body Well-Shaped and Super-Strong

The following exercises are often included in various high-intensity training regimes, which generally last for no longer than 15 minutes. This means that you don’t have to spend too much time at the gym to keep yourself in absolutely great shape. The trick is all about knowing the right exercises to do.

Thanks to this, we’re convinced that even those with the most hectic lifestyle will now be able to find the time to work out.

Some ground rules

1. Before doing any of these exercises, prepare your body with a five-minute warm up. Do some squats, arm circles, butt kicks, torso and neck rotations, and stretch your knees.

2. Set a timer for 15 minutes. Perform the exercises one after another, and rest only when necessary. Repeat as many times as possible in 15 minutes.

3. Repeat this workout three times per week on non-consecutive days. Try to increase the number of reps you do during each session.

4. After three weeks of successfully following the workout regime, increase the length of your workout to 20 minutes.

Explosive Sumo Squat

Stand with your feet wider than shoulder-width apart, toes turned out. Pull your hips back and push your knees out to lower into a squat. Tighten your glutes. Jump up and softly land. Repeat 12 times.

Tap-Up

Start in the push-up position. Your legs, back and neck should make a straight line. Your legs and abs should be tightened. Lower your body by bending your elbows. Push back up and tap your shoulder with the opposite hand. Return to the starting position and repeat the exercise with the other hand. Repeat 12 times.

Power Thrusts

Start in the plank position. Your legs, back and neck make a straight line. Your legs and abs should be tightened. Move your feet up to your palms in a jumping motion. Then jump up explosively, raising your fingertips to the sky. Return to the crouching position and jump back with your feet to land in the push-up position. Repeat 12 times.

Plank Pike

Start in a low plank with your elbows on the ground directly under your shoulders. Pull your left knee up towards your left elbow. Return to the starting position. Repeat with your right knee. Do 12 repetitions.

Laterals

Lower yourself into a quarter squat, and then explosively jump up and over to your right. Land softly and repeat the same motion to the left. Do 12 repetitions.

Single-Arm Iso Hold

Start in the standard plank position. Your legs, back and neck should form a straight line. Your legs and abs should be tightened. Extend your right arm out parallel to the floor, moving your right leg out to the side at the same time. Return to the starting position and repeat using your left arm and leg. Perform the exercise three times for each side.

Tuck Jump

Stand with your heels shoulder-width apart, your knees a little bent, and your arms in front of your chest. Jump up and tuck your knees as close to your chest as possible. Land softly. Repeat 12 times.

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6 Symptoms of a Heart Attack That Occur Only in Women

6 Symptoms of a Heart Attack That Occur Only in Women

Heart attacks are one of the main causes of early death in the modern world. Unfortunately, this disease usually sneaks up on people. However, just before the tragedy, our body sends us signals we simply shouldn’t ignore.

We at Bright Side have already written about the general symptoms of an impending heart attack. It turned out they manifest themselves differently in men and women. Here are 6 signs every woman should know to keep the disease as far from herself as possible.

These signs may be confusing, as a heart attack is associated primarily with pain in the chest or in the left arm, not in the neck or jaw. The pain can be progressive, nagging, acute, or sudden. It can even wake you up in the middle of the night. This is why you’d better consult a doctor as soon as you notice any unusual symptoms.

Some signals of an approaching heart attack can be confused with signs of poisoning, flu, or severe heartburn. Sometimes women experience pressure in the abdominal region, which in their descriptions is compared to “an elephant sitting on the stomach.”

Cold sweat is another common symptom among women. It may seem to be somehow connected with stress. However, if you haven’t had similar symptoms before, you’d better visit a specialist.

Breathing issues for no apparent reason are the faithful companions of a heart attack, especially if it goes along with another symptom. Women who survived it said they felt like they had run a marathon, though they didn’t even move.

If even after a long rest you feel excessive fatigue and cannot perform simple actions (for example, going to the bathroom), this is an alarming signal and a reason to pay attention to the state of your cardiovascular system.

Chest pain, discomfort, burning, a feeling of pressure in the chest — all these symptoms manifest themselves regardless of your sex. Yet some women experience pain not on the left side of the chest but in the whole area. If the pain or pressure doesn’t disappear within a few minutes, call your doctor immediately.

Note: These signs aren’t a guarantee of an early heart attack. However, their combination, as well as the frequent occurrence of the same symptoms, is already a sufficient reason to consult specialists. Timely medical care can save lives. Take care of yourself!

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5 Everyday Habits That Are Causing You to Gain Weight

5 Everyday Habits That Are Causing You to Gain Weight

You haven’t eaten fast food and candy for a long time, you exercise regularly, and you try hard to lose weight…but those extra pounds seem to just hang on. In fact, most people just don’t realize that their usual morning rituals can prevent them from getting the body of their dreams.

The Bright Side team has collected 5 morning habits that you should give up right now.

1. You sleep too much

With too little sleep, your body is more likely to produce the stress-response hormone cortisol which increases your appetite. However, oversleeping might not be much better for you either. According to a recent study conducted by PLOS One journal, sleeping more than 10 hours a night can lead to a higher body mass index. It’s no wonder that doctors recommend getting 7 to 9 hours of sleep every day.

2. You get ready in the dark

Open the blinds or curtains immediately after waking up. One study in the journal PLOS One found that blue light waves from the early morning sun boost your metabolism and help your body wake up. Even 20 to 30 minutes of daylight is enough to affect your body mass index.

3. You don’t make your bed

It may sound strange, but it’s true. A study by the US National Sleep Foundation revealed that people who reported making their beds also reported better sleep overall. After all, healthy sleep is the optimal way toward a healthy weight.

4. You forget to weigh yourself

Researchers from Cornell University proved that daily weighing is a successful technique that encourages weight loss. The best time to step on the scale is first thing in the morning before eating or drinking anything. Since you lose water weight overnight, you’ll get the most accurate number.

5. You eat too little for breakfast

Researchers from Tel Aviv University insist that you should pamper yourself with a delicious meal in the mornings. In fact, a balanced breakfast that contains 600 calories of lean protein, carbohydrates, and some dessert will make it easier for you to follow your daily diet plan.

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9 Super-Effective Exercises for a V Cut and a Flat Stomach

9 Super-Effective Exercises for a V Cut and a Flat Stomach

How to get a V cut in your lower abs

To have this addition to your already flat and beautiful stomach, do these exercises for 30 seconds each as well:

  • Lying leg raise: lie on your back with your arms along your body and your legs straight. Without bending your legs, slowly raise them straight up, then lower them in the same manner. Repeat.
  • Hanging leg raise: hold on to a horizontal bar and hang on it. Slowly raise your straight legs until they’re parallel to the floor, then lower them again.
  • Reverse crunches: Lie on your back with your hands either along your body or behind your head. Slowly raise your legs to your chin, bending them at the knees, then straighten them back on the floor.
  • V hold: Lie on your back with your arms straight behind your head. Raise your arms and legs together to meet at the peak point, so that your fingers touch your toes, then slowly return to the initial position.

Doing these exercises every day, you’ll get a V cut in your lower belly very soon.

How to get a flat stomach

You only have to do these nine exercises for 30 seconds each. Results will be more noticeable if done at a fast pace. No special equipment is needed here, so you can do all of these at home.

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SYMPTOMS THAT LEADS TO CANCER

Tumor gives a great many people no manifestations or signs that only show the ailment. Lamentably, every protestation or side effect of disease can be clarified by a safe condition also. In the event that specific side effects happen or endure, in any case, a specialist ought to be seen for further assessment. Some basic indications that may happen with tumor are as per the following:

Determined hack or blood-tinged spit

These side effects more often than not speak to straightforward diseases, for example, bronchitis or sinusitis.

They could be manifestations of disease of the lung, head, and neck. Anybody with a bothering hack that keeps going over a month or with blood in the bodily fluid that is hacked up ought to see a specialist.

An adjustment in entrail propensities

Most changes in entrail propensities are identified with your eating routine and liquid admission.

Specialists now and then observe pencil-thin stools with colon tumor.

At times, growth shows consistent the runs.

A few people with growth feel as though they need a solid discharge and still feel that path after they have had a defecation. On the off chance that any of these strange entrail grievances last more than a couple days, they require assessment.

Blood in the stool

A specialist dependably ought to explore blood in your stool.

Hemorrhoids as often as possible cause rectal dying, but since hemorrhoids are so normal, they may exist with growth. Along these lines, notwithstanding when you have hemorrhoids, you ought to have a specialist look at your whole intestinal tract when you have blood in your solid discharges.

With a few people, X-beam studies might be sufficient to illuminate a finding.

Colonoscopy is generally prescribed.

In some cases when the wellspring of draining is totally certain (for instance, repetitive ulcers), these reviews may not be required.

Unexplained iron deficiency (low blood number)

Iron deficiency is a condition in which individuals have less than the normal number of red platelets in their blood. Iron deficiency ought to dependably be researched.

There are numerous sorts of frailty, yet blood misfortune quite often causes press inadequacy pallor. Unless there is an undeniable wellspring of progressing blood misfortune, this iron deficiency should be clarified.

Numerous malignancies can bring about pallor, however gut tumors most usually cause press inadequacy frailty. Assessment ought to incorporate endoscopy or X-beam investigations of your upper and lower intestinal tracts.

Bosom bump or bosom release

Most bosom bumps are noncancerous tumors, for example, fibroadenomas or sores. In any case, all bosom protuberances should be completely researched.

A negative mammogram result is not generally adequate to assess a bosom knot. Your specialist needs to decide the fitting X-beam think about which may incorporate a MRI or a ultrasound of the bosom.

By and large, finding requires a needle goal or biopsy (a little tissue test).

Release from a bosom is normal, however a few types of release might be indications of malignancy. On the off chance that release is wicked or from just a single areola, further assessment is suggested.

Ladies are encouraged to direct month to month bosom self-examinations.

Knots in the balls

Most men (90%) with growth of the gonad have an effortless or awkward bump on a gonad.

A few men have a developed gonad.

Different conditions, for example, diseases and swollen veins, can likewise bring about changes in your gonads, however any bump ought to be assessed.

Men are encouraged to direct month to month testicular self-examinations.

An adjustment in pee

Urinary side effects can incorporate incessant pee, little measures of pee, and moderate pee stream or a general change in bladder work.

These indications can be created by urinary contaminations (typically in ladies) or, in men, by a broadened prostate organ.

Most men will experience the ill effects of innocuous prostate growth as they age and will frequently have these urinary side effects.

These side effects may likewise flag prostate malignancy.

Men encountering urinary indications require promote examination, perhaps including blood tests and a computerized rectal exam. The PSA blood test, its signs, and understanding of results ought to be talked about with your medicinal services supplier.

On the off chance that growth is suspected, a biopsy of the prostate might be required.

Malignancy of the bladder and pelvic tumors can likewise bring about aggravation of the bladder and urinary recurrence

 

17 WEIRD THINGS TO EAT TO STAY HEALTHY AND BEAUTIFUL

By Aimee Heckel
You heard it here first, folks.
At this point in your life, you should know by now that processed junk food like Chips Ahoy age you and antioxidant-rich, whole foods like blueberries make you look better. But when it comes to the latest superfoods that can either improve your looks or make you healthier from the inside out (or both!), some of the best new choices out there are the strangest ones. Here are 17 weird foods things you should consider…we dare you. And once you’ve seen how many you’re willing to nosh on (or already have!), be sure to always steer clear of these 20 Foods That Age You 20 Years!
1
GUMMY WORMS
Bet you never thought a nurse would recommend gummy worms to improve your belly ache, joint pain, allergies, food sensitivities, and even acne! It’s actually the gelatin in ’em that makes this a powerhouse snack with tons of health and beauty benefits, according to Cindy Shiff, nurse and founder of GreenPaxx gelatin.
To be clear, these aren’t the toxic Yellow No. 666 sugar-death worms. The health food version is made from grass-fed beef gelatin mixed with powdered vitamin C. Pour it into a worm-shaped silicone mold and you’ve got candy-like creation that helps with both wrinkles and hormone imbalances. For more recipes that use gelatin, check out these 35 Collagen Recipes That Turn Back the Clock.
2
HORSERADISH
Burn away your winter cold with a dash of horseradish! The key component here is a volatile oil called sinigrin, a natural antibiotic that’s especially powerful when it comes to conquering respiratory problems, according to Rebecca Lewis, in-house dietitian at HelloFresh.
Simply add freshly grated horseradish (from the produce department) or the kind that’s been preserved in vinegar (usually in the dairy section) to your dips or mashed potatoes for a natural way to clear congestion, thin mucous, fight bacteria and viruses, reduce inflammation, and stimulate the immune system. Your cold medicine has never been so hot!
3
AMARANTH
Vegans and other foodies looking for plant-based protein should consider adding amaranth to their winter diet. According to Lewis, this gluten-free grain packs a whopping 26 grams of protein per one cup of uncooked amaranth. Like quinoa, amaranth is a complete protein, which means it also contains lysine, an amino acid that most grains lack. Plus, it’s a good source of vitamin C, iron, and fiber. Bottom line: You might not know what amaranth is, but toss it into your grain rotation for an easy boost. It’s one of nature’s star students. And don’t miss these 26 Best Vegetarian Sources of Protein while you’re at it!
4
LIVER
We know, we know. You’re dry-heaving at the thought of it. But ounce for ounce, liver contains more nutrients than any other food, according to Kayla Fioravanti, who owns Red Cedar Bison Ranch and is a teacher of “mindful meat consumption.”
What makes liver such an awesome protein is that it’s the most concentrated, naturally-occurring source of vitamin A. Plus, it’s full of vitamin B, folate, and one of the most usable and digestible forms of iron and copper. So, stop whining and eat your liver already.
5
COLD SOUP
Juicing is out. Souping is in.
Keep your eyes on this growing trend, led by people who want a healthy drink on the go without all the sugar of juice. Look for chilled, ready-made veggie soups like Zupa Noma, which contain up to six servings of veggies per bottle and 90 percent less sugar than a typical green juice. These soups also have about 80 percent less sodium than a can of soup (which can reach a scary 1,000-plus mg mark per serving). Also unlike juice, you won’t lose fiber.
6
BEET JUICE
Okay, some juice is still in. But it’s not the sweet, fruity kind. Veggie juices—particularly beet juice—are growing in popularity for their impressive health benefits. Beets are rich in fiber, antioxidants, and vitamins and can improve oxygen flow to your muscles.
Gagging a little at the thought of sipping plain beets? Try an orange-beet blend; the dash of orange will make it a bit sweeter to swallow. Natalie’s Orchid Island Juice Company sells an orange beet juice that it says can also decrease fatigue and reduce blood pressure.
7
TART CHERRY JUICE
The other new, big fruit juice is tart cherry juice, which reportedly can improve your sleep. That’s because cherries are one of the only natural food sources of melatonin, a hormone secreted at night to regulate our sleep and wake cycles, Lewis explains.
A tip: The more tart the better. Lewis says that sweet cherries only have half the melatonin as their tart cousins and dried cherries have virtually none. But tart cherry juice can also help stave off winter arthritis, according to Cheribundi, a producer of the juice. It claims its juice is used by more than 160 pro and college athletic teams as a natural anti-inflammatory for arthritis and as a recovery drink from tough workouts! As for fighting inflammation, you’ll want to stock up on these 30 Best Anti-Inflammatory Foods.
8
LICORICE
This so-called treat from your grandma’s candy jar has a much greater purpose than being a disappointing dessert. Licorice is actually a great way to fight off colds. Believe it or not, it contains tons of herbs that are both antiviral and antibacterial. Plus, it soothes a sore throat and can ease sinus congestion, according to Graze’s in-house nutritionist, Jess Dyer. Since those cherry Twizzlers aren’t exactly what we’re recommending, you can make the most of (real) licorice by trying a licorice tea, liquid herb, or sugar-free licorice hard candy.
9
GRASSHOPPERS
Wait. Wha? Too far?
Noshing on a grasshopper may seem repulsive and even terrifying in America, but they’re actually common snacks in Mexico. They’re called chapulines and served roasted and spiced. Reality check: If you’ve ever sat at a bar in Mexico and snacked on a bowl of unique, red nuts, you likely ate grasshoppers.
Grasshoppers pack an awesome protein punch and are also high in vitamin A and C, as well as calcium, iron, omega-3s, and B12. And they’re a prebiotic, according to EdibleInsects.com. Crickets are also getting some buzz (no pun intended), as seen by Chirps Cricket Chips.
10
MICROGREENS
This is one of those health food buzzwords you hear and immediately ignore—but this time, you should pay attention. This under-the-radar food tastes great and is adorable.
Microgreens are simply the first growth of regular veggies and herbs. You can find microgreens—one- to two-inch stems with little leaves—for basil, broccoli, kale, radishes and more. What makes them so special is that they’re extra loaded with vitamins and nutrients, says Danielle Horton of Urban Produce. In fact, a University of Maryland study found that microgreens have anywhere from four to forty times the nutritional density than the same fully-grown version. Eating these little baby greens in the winter will make sure you meet and even exceed your nutritional needs.
11
PEARL POWDER
It might seem a tragic thing to pulverize some beautiful pearls, but this old-school Chinese and Ayurvedic remedy is the hot, new beauty secret. Here’s why: Pearl powder has amino acids, trace minerals, magnesium, and tons of calcium, according to holistic nutritionist and psychotherapist Jacqueline Olivia Garay.
These are things many people are deficient in. They also can help with hyperpigmentation and evening out your skin tone. To consume it, you can add it to your smoothie or pop the gelatin capsules. Pearl, alone, is flavorless, Garay says—so this is one weird food that you won’t have to choke down.
12
OREGANO OIL
You’ve heard the benefits of coconut oil, but give oil of oregano a chance, too. This oil is antifungal and antibacterial, and it’s a potent antioxidant, according to Marissa Beck, a registered dietitian in the Seattle-metro area. She recommends adding a few drops to hot water or tea to ward off the flu—but for no longer than a 10 days at a time.
“It has a strong peppermint-like flavor. Honestly, it tastes pretty awful,” Beck says. (Hey, we didn’t promise everything here would be delicious.) But she says it works. Pro tip: Make sure your oil is derived from the Origanum vulgare plant and that it contains 55 to to 65 percent of the phenolic compound, carvacrol.
13
ADAPTOGENS
Ooh, another buzzword. This one’s an herb, root, or mushroom that helps the body naturally adapt to stress and illness, according to spokespeople at Daily Harvest, a company that delivers pre-blended smoothies and soups. Adaptogens can also ward off fatigue, improve focus, balance your mood, and help manage a healthy weight. They have a long history in Ayurvedic and Chinese medicine, but their effects have also been documented by the National Institutes of Health.
Ginseng, sea buckthorn, tulsi (holy basil) and cordycep mushrooms are all adaptogens. Daily Harvest points to its carrot and coconut soup with ginseng as an easy source of adaptogens.
14
PROPOLIS
Fun fact: Bees make more than honey. They also make a compound called propolis, which they use in building their hives. Ages ago, it was also used to treat wounds, fight infections, and embalm Egyptian mummies.
Today, this sticky substance is a yummy way to fight off a cold because it’s high in antioxidants and flavonoids, according to New Jersey-based nurse and nutritionist Daniella Cohn. She says these flavonoids can inhibit some viruses that cause symptoms of the common cold.
15
KIMCHI
Kimchi, the traditional Korean dish made of various fermented and seasoned veggies—such as napa cabbage, garlic, ginger, cucumbers, and radishes—is one of the trendiest superfoods right now. “Regular consumption of kimchi has been found to increase the immune cell development,” Nurse Cohn says. Research has shown it may lower cholesterol, has antibacterial potential, and even possesses anti-aging tendencies because it reduces free radicals. Nurse Cohn says it also contains vitamin A, C, amino acids, phytochemicals, and flavonoids.
16
CHARCOAL POWDER
When thinking about polishing up your fangs, you probably don’t automatically think about smearing charcoal all over them. But charcoal powder is a natural mineral that can attract toxic substances and clean waste from our bodies, making it an effective way to clean your teeth, according to Pamela Wasabi, author, plant-based chef, and expert in integrative nutrition and nutritional psychology.
Contrary to what you’d expect, instead of staining your teeth, this dark black powder naturally whitens them, Wasabi says. After putting toothpaste on your toothbrush, she recommends tapping it in the charcoal powder. Then, simply brush and spit.
17
CHLOROPHYLL
If you’re looking for a way to ward off armpit sweat and stink, some say you should take a lesson from plants.
Drink a few drops of liquid chlorophyll a day and this natural substance can help remove toxins that get into our body and are then released in the form of B.O., according to Wasabi. If you’re a little spooked by the idea of some mysterious droplets (totally understand), you can get a dose of chlorophyll by choosing dark, leafy greens and herbs or a deep-green powder like spirulina. Of course, a person’s degree of stank is a bit hard to measure, and research says the effectivity of this treatment ultimately depends on the nose of the beholder.

25 HEALTHY WAYS TO DETOX WITHOUT JUICING

By Lauren Brown West-Rosenthal
Flush out the toxins—and still eat real food!
When someone tells you they’re doing a detox, what’s the first thing that comes to mind? A green juice? If so, you can thank our recent national obsession with juicing. It’s America’s #1 prefered way to rid your body of toxins—with cold-pressed juice alone raking in $100 million annually—but also such a hotly debated practice that people’s feelings about it are almost as polarizing as the Kardashians.
So, should you do a juice cleanse? The truth, according to Eat This, Not That!: Nah. Juicing simply isn’t always the safest or most effective way to flush out your body. (Get in-the-know by discovering these 10 Signs a Juice Cleanse is Bogus!) Thankfully, there are many other (and easier!) ways to get your system working at an optimum level.
To help you flatten your tummy in no time, we’ve gone to the country’s top nutritionists, fitness coaches and doctors, and asked for their favorite tips. Here you’ll learn how to get the best possible nutrients into your system while flushing out everything you don’t need—all in a safe, healthy, and juice-free way! Still tempted to order that box of pricey bottled drinks? Don’t miss the harrowing 27 Things a Juice Cleanse Does to Your Body first!
1.ROBUVIT
An easy way to flush the body is by taking a supplement that supports your liver’s natural detoxification function. Natural health physician Dr. Fred Pescatore likes Robuvit. “It’s an extract from the French oak tree and it actually helps to normalize the enzymes in your liver and reduce oxidative stress to keep it functioning at its best,” Dr. Pescatore says. “The liver is our body’s detox engine; it removes toxins from the blood stream, breaks down alcohol and drugs, and processes nutrients to be absorbed in the body. So, it’s crucial to keep the liver healthy for an optimal detox program.” Robuvit is one type of this kind of supplement; ask your doctor for what’s right for you, like if there are generic versions that may be better suited for you.
2
BEETS AND ASPARAGUS
Adding beets and asparagus to your daily diet is a tasty, nutritious way to detox your body. “Having a beet salad for lunch helps fight free radicals and assures that all the toxins get out,” says fitness coach Nadia Murdock. “And having steamed asparagus for dinner is a great way to flush out toxins by acting as a natural diuretic.”
3
BERRIES AND FRUITS
Both berries and citrus fruits are high in vitamin C, which helps your body transform toxins into digestible material. Dempsey Marks, a fitness expert, yoga instructor, and co-creator of the PreGame Fitness/lifestyle program, recommends a diet high in blackberries, raspberries, blueberries, cranberries, and strawberries. “It’s excellent because they’re high in vitamins, antioxidants, minerals, and fiber—which not only improve digestion but also brighten your hair and skin and keep things moving, which is key to detoxification,” she explains. That’s why berries are a key part of Zero Belly Smoothies today!, the new bestseller from Eat This, Not That! creator Dave Zinczenko. “I love red ones, like strawberries and raspberries,” he says. “They’re packed with polyphenols, powerful natural chemicals that can actually stop fat from forming.”
4
YOGA
Namaste! Getting your zen on with yoga practice is a terrific way to not only detox your body, but also your mind. “The best poses for detoxing are moves that require twists because they stimulates your thyroid and digestive tracts,” suggest Marks. “Long breaths are important because the help the process of ridding your body of toxins— visualize wringing a sponge!”
5
WHEATGRASS SHOTS
Adding a shot of wheatgrass to your daily routine can have incredible benefits. According to Dr. Daryl Gioffre, celebrity nutrition expert and founder of Alkamind, wheatgrass is one of the most powerful foods on the planet and most effective way to detox and build your blood. “It has a very high alkaline effect on the body. One of the ingredients with major benefit in wheatgrass is chlorophyll, which has the ability to draw toxins from the body like a magnet,” says Dr. Gioffre. “The reason why chlorophyll is so powerful is it’s basically the same molecular shape as your hemoglobin molecule (red blood cells), except for the center atom, where blood is iron and chlorophyll is magnesium.
Many people are deficient in iron and minerals like magnesium, and wheatgrass juice is a potential way to solve these deficiencies. (P.S. – But don’t miss our report on the Best Iron Rich Foods—And Why You Need Them!) “These grasses contain vitamins like C, E, and K, and contains all 102 minerals found in soil,” Dr. Gioffre continues. And while he recommends a 2-ounce shot at least once a day, you shouldn’t drink it like a tequila shot. Instead, he suggests taking a sip, squish in your mouth for 30 seconds, then swallow. Do that again and one more time until the entire shot is gone. You can even use some cinnamon on your hand as a chaser like you would use salt for a tequila shot!
6
BODY BRUSHING
Using a natural bristle brush before you get in the shower is a genius way to stimulate your lymphatic system, which is one of your body’s most important systems for detoxification. Start at your feet and work up the body in long strokes towards your heart. Be sure to cover the whole body, but skip the face and the breasts.
“This is beneficial because it assists the lymph nodes in keeping blood and other vital tissues detoxified,” says Dr. Gioffre. “The lymph system is one of the most important systems in helping with this pH regulation. It’s energizing, assists in breaking up cellulite, removes dead skin, stimulates circulation, and strengthens the immune system. When you dry brush, it opens up your pores and assists your skin—the largest organ of the body—to get the acids and toxins out of the body.” Speaking of smooth skin, make it a little easier on yourself by avoiding these 15 Worst Foods for Cellulite.
7
PRACTICE THE 3:6:5 POWER BREATH
Breathing is an essential element to life, and yet today we’re using less and less of our lung capacity. When you’re stressed is your breath deep or shallow? “You’d be surprised how often we hold our breath, depriving ourselves of the oxygen that alkalizes your blood. Meanwhile, this bad habit also traps CO2 gas in your body,” explains Dr. Gioffre. “The reason why your body has to maintain a slightly alkaline pH of 7.365 is so that it can deliver oxygen to your body—and the 3:6:5 power breath is a very simple way to help maintain your blood pH. Even better? It’s free!”
Here’s how to do it:
•Breathe in through your nose for three seconds.
•Hold breath for six seconds.
•Breathe out your mouth for five seconds.
•Do this for 10 repetitions, at least once daily upon waking, ideally 3 times a day.
8
TAKE AN ALKALINE DETOX BATH
Each evening, place two cups of Epsom salts (otherwise known as magnesium) and one cup of baking soda (sodium bicarbonate) in the tub, run the hottest water you can stand, and add eight drops lavender or eucalyptus oil. (I use Young Living Essential Oils.) Soak for 20 minutes and allow yourself to sweat. (Maybe practice your 3:6:5 power breath while you’re at it!) “When you are finished bathing, have a glass of Alkamind Daily Minerals to replenish your mineral reserves, wrap yourself up in a towel, go under the covers, and sweat some more,” says Dr. Gioffre. “You should feel very relaxed and should have a deeper REM sleep.”
9
REBOUNDING
“If someone were to ask me what is the most powerful way to detox your body while exercising, my answer unequivocally would be rebounding,” says Dr. Gioffre. (Translation: A small trampoline! Fun!) “On studying the benefits of rebounding, NASA found that a 150-pound individual spending one-hour on a rebounder will burn more calories than the same person jogging for an hour. I recommend using the rebounder first for lymphatic drainage, second for aerobic exercise.” Dr. Gioffre says that ideally you should use the rebounder upon waking and gently bounce on it for ten minutes. The balls of your feet stay on the rebounder the entire time, while the heels will come off the rebounder as you lymphasize. It is okay to move your upper body, and gently twist back and forth. Once you have completed this, feel free to move to a more dynamic bounce, up and down, left to right, etc.
10
CATCH YOUR ZZZS!
Making sure you get your 7-9 hours of sleep per night is one of the easiest ways to keep your body at peak performance—and detox naturally. “Your body cleans house and works on elimination during rest. Make sure to get extra time in bed when you’re in need of a health reboot,” says Annie Lawless, health and wellness expert and co-founder of Suja Juice. Find out The 7 Habits of Highly-Rested People for a better night tonight!
11
CHEW YOUR FOOD WELL
“In our fast paced lives, we can get used to eating rapidly, usually while watching TV, driving in the car, or talking on the phone. Proper digestion really requires adequate chewing to break down your food before it goes into your stomach. Try taking a bite and putting your fork down until you have fully chewed that bite,” says Lawless. “This tip will also stop you from eating more food than you need since you’ll be savoring each bite.”
12
TAKE AN “INNER BATH”
Super hydrating is what Shawn Stevenson, BS, FDN and Advanced Integrative Health Alliance founder refers to as an “inner bath” and is a key way to flush out metabolic waste products. “Your body’s detoxification channels operate on a water highway system,” he says. “As soon as those highways start to become overrun with debris, efficient elimination is reduced, and your tissues start to accumulate a lot of nastiness.” (Um, ew.) “Start your day by drinking 20 to 30 ounces of high-quality water within a few minutes of getting out of bed. You take a shower/bath for the outside of your body, but isn’t the inside more important?” Worried about water weight? Here are 17 Things You Need to Know About Water Weight!
13
GET POSITIVE
Cleansing the mind is just as essential as cleansing the body. “Cleaning out negative thoughts and replacing with positive patterns is better for the emotional and physical detoxification process,” says Marissa Ciorciari, MS, RD, LD/N, CLT, and Functional Nutritionist for Carillon Hotel. “Consider relaxation techniques such as deep breathing, meditation, yoga, long walks, and obtaining adequate sleep.”
14
ELIMINATE YOUR WASTE
Yes, we’re talking about your daily bathroom activity; healthy digestion, a healthy gut, and daily elimination are all critical for natural detoxification. “The truth is that our body naturally detoxifies itself on a daily basis. Our liver is our main organ of detoxification, and one of the best ways to detoxify is to boost your liver’s detoxifying enzymes,” says Sophie Uliano, Healthy Living Expert on Hallmark Channel’s Home & Family. “Fiber is the other way our body gets rid of toxins,” she continues. “Moreover, fiber promotes gut-friendly bacteria and maintains normal bowel function. When we remove the fiber from fruits and veggies by way of juicing them, we also remove specific nutrients such as polyphenols (antioxidants), which are bound to the fiber. The best way to assist our body’s natural daily detoxification process is to include plenty of total dietary fiber.” Our suggestion? Load up on these 30 High Fiber Foods That Should Be In Your Diet!
15
MUSTARD BATH
Bathe in mustard? Who would have thought? Apparently, detoxing your body with a traditional English mustard bath is actually an ancient way to help stiff or injured muscles by warming and stimulating the body. “And you can use it to detox from stress, tension, fatigue and insomnia,” says food psychologist Dr. Susan Albers. Her recipe includes: In a jar put 1/2 cup of baking soda, 1/2 cup epsom salt, 1/3 cup of dry mustard powder, 8 drops eucalyptus oil. Use 2-4 tablespoons in a warm bath (but don’t use if pregnant or have health problems).
16
FIND FRIENDLY FERMENTATION
“Feel the fermentation,” says Monica Heather Auslander, MS, RD, LD/N and Essence Nutrition, LLC Founder. “A happy tummy equals a happy life. Friendly bacteria helps you strengthen your immune system and your stomach’s motility.” These 14 Fermented Foods to Fit Into Your Diet are a great place to start.
17
GET RID OF THE FAKES
Superstar trainer Jillian Michaels, creator of FITFUSION.com, is adamant that only your kidney, liver, and spleen are able to “detox” your body. “The reality is that the best way to detox is to stop putting toxins in or do your best to minimize them so you can give these organs a break,” Michaels says. “Then, after removing the garbage, you want to replenish with nutrients that best support the function of the kidney, liver and spleen. Avoid fake foods like artificial colors, flavors, fats, and sweeteners. Avoid thin-skinned fruits and vegetables that are heavily sprayed with pesticides, herbicides and fungicides. If you can’t afford organic, then choose the ‘clean fifteen,’ which is comprised of thick skinned plant options like oranges and melons.”
18
WATER, WATER, WATER!
“Drinking a lot of water supports kidney and liver function, but make sure it’s purified water,” says Michaels. “Put a purifier or filter in your home if you possibly can. And to really give your system a boost, opt for alkaline water that is infused with trace minerals and electrolytes. Aqua Hydrate is my personal favorite.”
19
PUT DOWN THE ALCOHOL, CIGARETTES, AND DRUGS
“Don’t drink, smoke, or do drugs. Duh—I know,” says Michaels. “Ever see one of those supermodels like Christie Brinkley who looks 30 years old at 60 plus? She doesn’t do any of the aforementioned. Perspective, people!”
20
STOP THE SNACKING
Eating three square meals a day can be a better way for your body to digest your food properly for many people. “Digestion is the body’s largest task, and when you’re constantly breaking down food, there is no time for it to clean house, detoxify, and repair itself,” says Lawless. “By eating three square meals that are substantial enough to keep you going until the next one, you allow your body the time to detox and fully digest your food.”
21
GET MOVIN!
You don’t have to be an endurance athlete to get the daily benefits of exercise. You just need to move, sweat, and elevate your heart rate at least once a day. “Exercise helps to modulate our gene expression to keep us healthy in a myriad of ways that include supporting our natural detoxification pathways,” says Denise Julia Garbinski, MBA, RDN of Botanical Nutrition Therapy, Consulting, Advocacy. “Increased heart rate and blood flow to our vital organs during exercise positively supports the body’s stress response, digestion and elimination, sleep and cellular health that aid the body to rid itself of disease-causing toxins.”
Bottom line? During intense exercise, toxins are expelled from your lungs via your breath and from your skin via sweat. So, if you feel extra refreshed and refueled after that spin class, you now know why! If you’re not in love with the gym or simply can’t make it there today, then get movin’ with these 31 Sneaky Ways to Work Out—Without Hitting the Gym!
22
PUSH BACK BREAKFAST
Because many of us have an excess amount of glucose in our systems from things like alcohol, sweets, and even sugar-spiked savory foods, nighttime fasting—or reducing your “eating window”—may help to burn the extra glucose in your system, according to Cell Metabolism research. To come to this finding, researchers found that mice that had access to food for only 8 hours weighed less than mice that ate the exact same amount of calories over the course of a day. Most experts say that 12 hours without food is enough for most people to enter a fasted state. So, if your last bit of food was at 9 p.m., wait until 9 a.m. the next morning to dig into your yogurt and eggs.
23
DETOX THE GUILT
Most people associate detoxing with being super strict with their diets—but you need to forgive and forget when you wind up indulging. According to researchers, dieters who associate indulgences with feelings of guilty are less successful at losing weight and some scientific minds say that food guilt can lead people to feel “out of control” and give up on weight loss goals. The sooner you move on from your slip-up, the lighter you’ll feel.
24
WASH YOUR PRODUCE
If you’re eating convention fruits and veggies, make sure you wash them thoroughly or you might be taking in the very toxins you’re so adamantly trying to flush out. Although there’s only a slight scientific, nutritional benefit to eating organic produce, the pesticides used on conventional crops have been linked to a slew of belly issues including weight gain, abdominal pain, nausea, and diarrhea. Researchers suspect the toxins in the pesticides are stored in fat cells and may interfere with your natural energy-burning process. But because of pesticide drift—toxins floating from conventional crop areas over to organic crop areas—you should really all your produce, organic or not!
25
GO GREEN
Here’s a great way to get whistled at—in more than one way. Put the teapot on the stove and fix yourself a cup of fat-blasting green tea! Green tea is extremely rich in catechins, a type of antioxidant that speeds the liver’s capacity for turning fat into energy and increases the production of detoxification enzymes in the body that can fight off cancer, according to a Cancer Epidemiology, Biomarkers & Prevention report. That means that in addition to look.

21 EATING HABITS THAT HELP YOU SHED WEIGHT—WITHOUT DEPRIVING YOURSELF

By Olivia Tarantino
Starting a diet is hard. Implementing better eating habits is easy.
What if we told you that you could lose weight while continuing to eat all your favorite foods? You’d call us crazy, but we’d tell you it’s the easier way. Think about your last low carb diet; how long did it take until you caved and just ordered a pizza? We’d bet it was much sooner than you’d like to admit.
You see, the reason dropping those first few pounds is so difficult is because the majority of weight-loss strategies begin by eliminating foods from your diet. While that certainly makes sense, stacking up major diet change on top of major diet change is not only overwhelming, but it can also make you feel deprived and disheartened. As a result, you might lose weight initially, but it can just as easily come right back.
That’s where this list is different. Rather than changing what you eat, these tips focus on how you eat. That’s right, you can eat that pizza! Just make sure you’re sitting down at the dinner table, that it’s around 6:30, and that you’re taking breaks between bites to chat with your family. As you’ll soon find out, these minor adjustments to your late-night, loner pizza binges can actually pay off and keep off the pounds in the long run. Implement a few of these eating habits, and you’ll lose 10 pounds in no time!
1
DON’T EAT DINNER
AFTER 9 PM
No, it’s not because your metabolism slows down after this time—that’s a common food myth. But it is true that late-night eaters are more likely to gain weight compared to those who take advantage of the early bird special. It’s not because they don’t burn those calories as rapidly; it’s because these night owls are more likely to binge eat (after starving themselves since lunch) and subsequently choose unhealthy foods high in sugar and fat to quickly put in their rumbling tummies. Not only will these high-energy foods pack on the pounds, but many of them can make it harder to fall asleep. And if you didn’t already know, getting enough sleep is one of the answers to How to Lose 10 Pounds.
2
REWARD AND
COMFORT YOURSELF
WITHOUT FOOD
Setting goals—and reaching them—is a cornerstone of an effective weight-loss plan. And while, yes, even a one-pound loss is something to celebrate, that doesn’t mean indulging in your favorite comfort food is how you should reward yourself. Instead, make an effort to congratulate yourself in non-food ways, like treating yourself to a new workout tank, splurging on a fitness class, or going to see a movie with your friends. Replacing the connection between food and emotions will make it easier to eat better in the future.
3
ELIMINATE DISTRACTIONS
WHILE EATING
It’s time to put an end to TV dinners once and for all. According to a Food Quality and Preference study, people who listened to music with headphones while eating consumed significantly more of the exact same food compared to those who weren’t jamming out. Experts have explained that keeping your mind busy while eating can block certain satiety cues from alerting your brain that you’ve eaten your fill. So, while you’re working to slim down, follow one of our best weight loss tips and press pause on your TV remote or Spotify playlist during your meals.
4
AND SIT DOWN
We’re all for walking meetings, just as long as they’re not lunch meetings. That’s because studies have found that people who stand while munching end up scarfing down 30 percent more at their next meal compared to those who sit. Researchers speculate that it’s because our body subconsciously dismisses a standing meal as a “false meal,” which causes us to eat more later in the day.
5
COOK AT LEAST
51% OF YOUR
MEALS AT HOME
It’s a time saver in the moment, but eating out for most of your meals can ultimately delay your weight loss progress. Restaurant food is high in calories and loaded with salt, which research has found can release the addiction-inducing hormone dopamine. When you cook the majority of your own meals and snacks at home, you put the calorie-cutting power in your own hands. In fact, Johns Hopkins researchers found that home cooks will consume nearly 200 fewer calories than people who eat out more often. These 15 Healthy Breakfast Ideas are an easy place to start.
6
ORDER LUNCH
AHEAD OF TIME
If you do have to order lunch, you can do so in a way that will further your weight loss goals. Look up nutrition information ahead of time, keep extras to a minimum, and order in the morning. Wait, what? You heard right. A study conducted by University of Pennsylvania and Carnegie Mellon University researchers found that when people placed a lunch order more than an hour before eating, dieters chose meals with an average of 109 fewer calories than those who ordered immediately before lunch (when their rumbling stomach may have clouded their judgment).
7
KEEP YOUR BEDROOM
FOR SLEEPING,
NOT EATING
An analysis published in the journal Sleep Medicine found that keeping a television in the bedroom was associated with shorter total sleep time. It’s not just TV that will prevent you from getting a restorative night’s sleep (which, if you didn’t already know, is one of the essential rules for weight loss); it’s also noshing in bed. When you reserve your bedroom for snoozing, you can train your brain and body to associate slipping under the covers with sleep—making it much easier to catch some ZZZ’s.
8
EAT, RATHER THAN
DRINK, YOUR CALORIES
Yes, that goes for everything from sodas and alcohol to juice cleanses and bottled teas. That’s because beverages often lack healthy fats and fiber: two satiating nutrients that keep hunger pangs at bay. A study published in the American Journal of Clinical Nutrition found that participants ended up drinking more (and thus consumed a greater number of calories) until they felt satisfied, compared to when they ate solid food.
There are a number of factors at play when it comes to satiety, and experts believe that both the sound and the physical act of chewing helps monitor your consumption; they think chewing will even increase satiety better than slurping. So, take a cue from a recent study published in the same journal—which found that thick smoothies made people feel fuller than a thin drink with the same amount of calories—by adding in a generous scoop of Greek yogurt and a sprinkling of crunchy nuts to your protein shakes in the mornings.
9
CLEAN OUT
YOUR PANTRY
Before you can come “in with the new,” you have to go “out with the old!” Because researchers have found that people will reach for whichever food is closer—regardless of whether it’s an apple or popcorn—it would benefit you to get rid of any snacks that could derail your slim-down efforts. Don’t believe us? Well, how about this: a study by Eat This, Not That! magazine advisor Brian Wansink, director of the Cornell Food and Brand Lab, found that women who have soda sitting on their countertops weigh an average of 26 pounds more, cereal an additional 20 pounds, and cookies about 8 pounds more compared to those with clean countertops. The lesson is clear: Throw your junk food in the junk bin to make better choices and lose weight.
10
THEN SET YOURSELF
UP FOR SUCCESS
Keeping healthy snacks on hand at all times makes it hard to fail. Cut up veggies and store them in the fridge to dip into hummus, keep fruit in a bowl on a counter near your keys, and stock up on an assortment of nuts. Looking for more ideas? Check out these high protein snacks.
11
PUT YOUR FORK DOWN
AFTER EACH BITE
It takes about 20 minutes for your stomach to pass on the message to your brain that you’re full. That’s part of the reason why fast food is so bad for you. It’s not just that it’s full of empty calories and artificial additives; it’s that you can eat it faster than it takes your body to realize you’ve had enough! To help you stop eating when you start to feel full, make a point of pacing yourself through your meal. Put your fork down after each bite, chew thoroughly, and even stop to chat with a friend. You’ll find that you’ll begin to feel full as you eat more slowly instead of feeling like you’re about to pop once you’re done.
12
ASK YOURSELF IF
YOU’RE REALLY HUNGRY
Just because you’re going to see a movie doesn’t mean you need to buy an extra large popcorn. The same goes for that leftover food from the morning meeting that’s been placed in the breakroom. Just because it’s free—or because you’re bored—doesn’t mean you should eat. Whenever you see food that’s tempting you, ask yourself, “Am I actually hungry?” Test yourself by knocking back a cup of water and waiting 10 minutes. Around 60 percent of the time, people inappropriately respond to thirst by eating instead of drinking, according to a Physiology & Behavior study. It’s one of the 30 Reasons Why You’re Always Hungry.
13
BEFORE EATING A MEAL
OR SNACK, SEE IF
IT HAS P.F.F.
When you start thinking of food as fuel, you’ll begin to realize how unnecessary a lot of the snacks you’re eating are. That leads us to the question we know you’re asking yourself, “What’s P.F.F.?” It’s the key mantra of the Zero Belly Diet by Dave Zinczenko, creator of Eat This, Not That! Before every meal, ask yourself, “Where’s my protein, where’s my fiber, and where are my healthy fats?” These three slow-digesting macronutrients will extend levels of satiety so you can get the most out of every meal, which will ultimately help to curb overeating.
14
ALWAYS CARRY HEALTHY
SNACKS AND WATER
The Boy and Girl Scouts were onto something with their “Always Be Prepared” motto. When you carry satisfying snacks like KIND bars and thirst- (and hunger-) quenching water, you help your body maintain stable blood-sugar levels. That translates to keeping your stomach full, which prevents your body from storing excess fat or indulging in high-energy foods after what your body perceives to be “life-threatening” starvation.
15
FOLLOW EATING
RITUALS
People who live in a non-patterned environment are more likely to fall prey to bad eating habits. What does that mean exactly? Think: if you have to fly to another state every week for work, or your kids’ sports schedules fluctuate daily, it can be hard to stick to a restrictive daily schedule. Instead of planning what every day looks like, experts suggest establishing eating rituals. For example, eat dinner with your family at the kitchen table (rather than in front of the T.V.) and enjoy lunch in the park (not your desk).
16
COME UP WITH AND
PREP A MEAL PLAN
We’ve all been there. You come home too late and you’re way too exhausted to deal with dinner. Nine times out of ten, the solution is either ordering in or heating up a frozen pizza. The problems with those solutions are that the average take-out meal can climb to well over 1,000 calories and frozen pizza isn’t the well-balanced diet meal of your dreams. That’s why it’s important to come up with a meal plan. You can even let us do it! Our Realistic Flat-Belly Meal Plan For A Healthy Week) shows you just how easy it is to prep in advance. That way, you can always have ready-to-eat healthy foods to turn to when time is tight, hunger is high, and your energy is low.
17
DON’T BINGE ON
‘ZERO CALORIE’
BEVERAGES
Sorry, diet-soda lovers. Continuing to feed your desire for sweet treats by substituting them with zero-calorie sweeteners isn’t doing your weight loss journey any favors. A 2016 study published in the journal Cell Metabolism found that mice could no longer properly connect sweetness to energy density after chronic consumption of artificial sweeteners, particularly sucralose. Translation: Your body normally associates the sweet taste of sugar with energy (i.e. calories), but because artificial sweeteners taste sweet, but offer no energy, they cause your brain to recalibrate its association between sweetness and energy.
As a result, the mice consumed 30 percent more calories when they were subsequently given naturally-sweetened food. It gets worse. The University of Sydney researchers also found that artificial sweeteners promoted hyperactivity, insomnia, and decreased sleep quality. Not to mention, other studies have shown that artificial sweeteners can decrease your gut’s ability to fend of weight-inducing inflammation. Wean off the bubbly soda by sipping on seltzer, detox water, or green tea.
18
MAKE A HABIT OF
STARTING WITH A SALAD
Eat more lose weight
Who knew you can fend off calories with more calories? Cornell University researchers found that pre-loading your meals with salads can actually help your body keep its blood glucose levels more even-keeled. That means you’ll not only stay fuller longer, but you’ll also save your body from an inflammation-inducing spike in blood sugar.
19
ORDER FIRST
AT RESTAURANTS
Eating healthy when dining out with a group of friends is easy as long as you order first! A University of Illinois study found that people will tend to order similarly when in a group—especially when they give their order out loud. The researchers attribute the results to the fact that people are happier making similar choices as their peers. In other words, if you tend to be indecisive and rely on hearing what other people are getting, check out the menu at home, decide on a dish, and ask the waiter if you can order first. It’s one of our 35 Tips for Being Healthy At Restaurants!
20
ASK FOR DRESSINGS
AND SAUCES
ON THE SIDE
If you let the restaurant dress your salad for you, you’ll likely get at least four tablespoons of a calorie-laden vinaigrette that suffocates your once-nutritious vegetables! Depending on your dressing of choice, that can set you back anywhere from 300 to 400 calories. Instead, always ask for the dressing on the side (even when it comes to buffalo wings) and only use half of it to save more than 150 calories. But make sure you still use some; adding fat to your salad will help your body absorb the fat-soluble, health-promoting nutrients.
21
KEEP YOURSELF
ACCOUNTABLE
There’s nothing worse than being surrounded by people gorging themselves on freshly baked cookies when you’re on a diet. We get it. It’s hard going at it alone. But there’s a simple solution: surround yourself with supportive people. Because some of your friends and family may have never struggled through weight loss before, they might not take your diet seriously at first.
That’s why it’s important that you explain your mission to them and ask for their support. This way, you’ll have a group of people who can not only keep you accountable for your actions but can also give you words of encouragement when times get tough. Better yet, find yourself a diet buddy! A study published in the Journal of Consulting and Clinical Psychology found that dieters who had a weight-loss partner lost significantly more belly fat compared to those who tried to slim down alone.

20 THINGS PEOPLE WHO HAVE LOST 20+ POUNDS EAT EVERY DAY

By Cassandra Talmadge
When it comes to weight loss, the foods you choose to put into your mouth are 80 percent responsible. And if you’ve heard it once, you’ve heard it a thousand times: “you can’t out-exercise a bad diet.”
Weight loss equals calories consumed minus calories expended. Scientifically, it should be simple: if you burn more calories than you consume, you’ll lose weight. However, we all know it takes a ton of self-discipline, sacrifice, persistence, sweat and sometimes tears just to shimmy into your skinny jeans or hit those magic digits. Keeping the weight off is a whole other challenge — and one that tends to be a lot harder to navigate. So how do you lose 20 (or more) pounds and keep it off? You step on the scale regularly, plan your meals, exercise, and eat these 20 foods every day.
1.PEANUT BUTTER
Your body need fat to support cell growth, protect your organs, assist in the absorption of vital nutrients, and produce hormones. It’s not a matter of not consuming fat, it’s a matter of consuming the right kinds. Healthy monounsaturated fats, like those found in peanut butter, protect your heart, reduce the risk of stroke, keep you fuller longer, and are less likely to be stored as body flab. Add a tablespoon to your oatmeal, toss it into your smoothie, or pair it with apple slices or celery. But not all brands are created equal. Make sure to check out these 36 Top Peanut Butters—Ranked.
2
COFFEE
From improving your performance in the gym and fighting body inflammation to boosting your metabolism, coffee is a weight-loss godsend. Just make sure to consume it with protein to counteract cortisol secretion, says Dr. Gabrielle Francis, a naturopathic doctor and author of The Rockstar Remedy. This is important because cortisol can reduce your body’s ability to release fat from its stores, and it can disrupt sleep. Reach for lean protein options such as cottage cheese, almonds, seeds, or yogurt.
3
GREEK
YOGURT
Greek yogurt is the ultimate weight-loss food. It’s packed with satiating protein and gut-friendly probiotics, virtually fat-free, versatile and delicious. Whether you spoon it, use it to marinate, sub it for sour cream or mayo, or toss it into your blended beverage, you’ll be whittling your waist and licking your lips.
4
CITRUS
FRUITS
Grapefruit, lemons, oranges…where do we even begin? Citrus fruits are like the Victoria’s Secret angels of waist-whittling produce—they steal the spotlight, every time. And here’s why: they boost immunity, help diminish cellulite, reduce inflammation, keep you hydrated, boost caloric expenditure, and even help slay your body goals. In fact, a study printed in the journal Metabolism found the eating half a grapefruit before a meal may help reduce belly fat, lower cholesterol levels and shrink your waist by up to an inch in just six weeks!
5
AVOCADO
This famous fruit has a proven ability to spot-reduce belly fat, lower cholesterol, squash hunger and help you make better dietary choices, according to the National Health and Nutrition Examination Survey (NHANES), a program of the Centers for Disease Control and Prevention (CDC). The survey results, published in Nutrition Journal, found that eating half a medium-sized avocado on a daily basis was highly correlated with improved overall diet quality. Fortunately there is no shortage of avocado recipes for weight loss!
6
BLUEBERRIES
Along with keeping your taming ghrelin (the hunger hormone), blueberries are truly magic weight-loss bullets. In fact, researchers at University of Michigan found that blueberries can help you fry stubborn belly fat. After a 90-day trial, rats fed a blueberry-enriched diet showed significantly reduced visceral belly fat than the control group. They also discovered a low-fat diet boosted the health benefits of the berry consumption. In other words, rats fed both blueberries and a reduced-fat diet had lower overall fat mass and liver mass than the control group.
7
GREEN
TEA
Green tea is no stranger to the weight loss world. Between frying calories and frying flab, we’re not sure what deserves more attention here. However, if your diet has completely derailed, start sipping on the stuff ASAP. Chinese researchers found that green tea significantly lowered triglyceride concentrations and belly fat in subjects who consumed fatty diets. What’s more? Brazilian scientists found that participants who consumed three cups of green tea every day for a week recovered faster after a workout. The more you sweat, the more calories you burn and the more pounds you shed!
8
NUTS
Speaking of foods that help you stay on track with your workout regimen, nuts contain the amino acid L-arginine, which promotes endurance training by increasing blood flow to muscles. In one study participants were either given L-arginine or a placebo, then required to cycle to exhaustion. The findings revealed that the non-placebo group not only required less oxygen (or energy) to perform, they also were able to perform high-intensity cycling for 26% longer. Pack a pre-portioned half ounce in your gym bag to reap the benefits.
9
SEEDS
From hemp, chia and flax seeds to pumpkin, seeds are nothing shy of a power food. Packed with fiber, essential vitamins and minerals, they make great additions to salads, smoothies, oatmeal, yogurt and more!
10
EGGS
There is one factor that people don’t consider enough when it comes to tipping the scale in your favor: mental health. When we’re stressed, anxious or sad, not only are we more likely to reach for a candy bar over an apple and skip our workout, but our body is more likely to store the foods we consume as fat. Fortunately, eggs deliver all nine amino acids (including lysine), which significantly reduces anxiety and stress levels, according to findings published in the Proceedings of the National Academy of Sciences.
11
LEAN
PROTEINS
As a macronutrient, protein is at the heart of weight loss. Consumed properly, it increases satiety, helps to build and retain lean muscle mass (which scorches fat) and can even boost your metabolism by as much as 30 percent! However, what proteins and how much are a critical part of the equation. Opt for 3-4 ounces of boneless, skinless chicken breasts, lean cuts of pork, grass-fed beef and free-range turkey. Packing in as much as 26 grams of protein for less than 150 calories or less, it helps a slimmer you never sound more obtainable.
12
BLACK
BEANS
Packing a whopping 17 grams of fiber, 15 grams of protein and no saturated fat per one-cup serving, black beans are a major player in the battle of the bulge. Not only will these guys cinch your waist, they’ll also keep you sharp, thanks to anthocyanins or antioxidant compounds that have been shown to improve brain function. A foggy, distracted mind and a grumbling tummy never lead anywhere other than the vending machine.
13
RAW
OATS
The beauty of raw oats is that they contain resistant starch, and as the name sounds, this class of carbs actually resists digestion. What that means for you: prolonged feelings of fullness, a flatter stomach, a healthier gut and a lower body mass. Plus, one study found that including resistant starch with an evening meal increased the satiety hormone leptin by 51 percent and suppressed the hunger hormone ghrelin by 15 percent, compared to a meal that included a simple carbohydrate like white bread. Sounds like a no-brainer until you remember that raw oats taste a lot like chalk–but they don’t have to. Try using them in place of flour or breadcrumbs, toss them into your smoothies or whip up a container of overnight oats.
14
LEAFY
GREENS
From collard greens, kale, spinach and romaine to parsley, watercress and chard, leafy greens are a low-cal way to fill up and pack your body with essential nutrients. Dish up impressive amounts of vitamin K, B vitamins, fiber, iron, calcium, and polyphenols—powerful micronutrients that serve a role in preventing disease, when you opt to steam these greens or toss them into your next salad.
15
FISH
From oysters, halibut, tuna, and scallops to cod and wild salmon, regular fish consumption can play a key role in taking off that spare tire. Rife with fat-blasting omega-3s and essential minerals, fish is one of the most satiating forms of protein. In fact, according to the Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, halibut is ranked the No. 2 most filling food—bested only by boiled potatoes for its fullness factor. And an Australian study comparing satiety of different animal proteins found a nutritionally similar white fish (flake) to be significantly more satiating than beef and chicken; satiety following the white-fish meal also declined at a much slower rate. Tilapia, however, does not fall into this category!
16
APPLE CIDER
VINEGAR
This waist-whittling food can help increase feeling of satiety, fry belly fat, reduce blood sugar spikes, and aid healthy digestion. Can’t imagine taking it down like tequila? Add it to your smoothie, use as a salad dressing, tenderize meat, wash fruits and veggies, mix it into your guac or use it in your tea!
17
CHILLI
PEPPERS
Chili peppers contain appetite-suppressing, fat-scorching and inflammation-fighting capsaicin, making them a vital food, condiment or seasoning for achieving and maintaining a healthy weight. The best part? You don’t need a lot to reap the benefits. Research from Purdue University revealed consuming just one gram is enough to do the trick. .
18
SWEET
POTATOES
Regular consumption of fiber-packed complex carbs is a dieter’s foolproof way to boost energy and fight hunger. Next time you feel tempted to rip open a bag of fried spuds, grab a medium sweet potato instead. Slice it into thin rounds, sprinkle with olive oil and sea salt, and bake untill crispy. In a rush? Nuke ½ the orange veggie and pair it with one tablespoon of peanut butter for a satiating, flat-belly snack.
19
QUINOA
With an exceptional balance of fiber, protein, and fat, this seed is a guaranteed hunger squasher. Its crunchy texture and nutty flavor make it an easy addition to almost any meal. From quinoa bowls and parfaits, muffins to salads, soups and desserts, the superfood is supremely adaptive.
20
EXTRA VIRGIN
OLIVE OIL
If there’s one item on this list you actually start using every day, let it be this one. Olive oil is the glue that holds together a healthy, active body. It’s loaded with monounsaturated fats and polyphenols that fight heart disease, reduce inflammation in the body, prevent stroke, slash the risk of developing diabetes, protect your brain, treat arthritis and promote weight management. In fact, according to the European Journal of Clinical Nutrition, a three-year study revealed that a diet rich in olive oil increased levels of antioxidants in the blood and prevented weight gain. Spray it over veggies with an olive oil sprayer (not the canned stuff) and drizzle it on your salad every chance you get.

10 WAYS TO SLIM DOWN THOSE TRENDY INSTAGRAM BREAKFASTS

10 WAYS TO SLIM DOWN THOSE TRENDY INSTAGRAM BREAKFASTS

Woman eating from a bowl using iphone

By Brittany Anas
When it comes to breakfast, a few trendy meals are winning the Instagram popularity contest. Sure, they look delish—but how do they stack up nutrition-wise?
Breakfast is definitely a photogenic meal. From snaps of avocado toast with crusty, textured bread to smoothies accented with cutesy straws, there’s plenty of good-looking breakfast inspo when you scroll through Instagram and Pinterest. Overnight oats? They’re like, “Yeah, we woke up like this!” And those smoothie bowls capture just about every color in the rainbow and are garnering all kinds of accolades in the form of hearts and likes.
Hashtags like #cleaneats and #healthybreakfast can be misleading, though. Some of these popular breakfast options look healthy, but when you start doing the math, many are clocking in at over 1,000 calories!
Can you have your mason jar masterpiece and eat it, too? With these genius tips, you sure can! Here’s how to enjoy those trendy breakfasts without breaking your calorie budget before it’s even lunchtime. And for some All Star accounts to follow ASAP, check out these 20 Healthy-Eating Instagram Accounts That Crushed 2016.
TRENDY INSTA BREAKFAST 1: OVERNIGHT OATS
1
MAKE YOUR OVERNIGHT OATS IN ONE 8-OUNCE JAR
mason jar lid
You’re the type who likes to take the good news first? Great! Raw oats are an awesome source of heart-healthy soluble fiber, say The Nutrition Twins Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins’ Veggie Cure. Traditionally, overnight oats are made by taking raw oats and mixing them with yogurt, milk, or lemon water—and then allowing them to sit overnight so a creamy texture is formed. So far, so good; yogurt and milk are good sources of protein and calcium, and water is great for hydration. And then when you top the oats with antioxidant-rich fruits that are full of fiber and good-for-your-heart nuts, you’ve got a winning combo. For plenty of recipe inspiration and ideas, check out our famous list of 50 Best Overnight Oats Recipes!
The biggest fat trap is that the portion sizes can be way too large, according to The Nutrition Twins. It’s an easy fix, though! Simply stick to an 8-ounce jar (or less) for including all of your ingredients and follow these portion sizes, courtesy of the Nutrition Twins:
• Although many recipes call for up to 2 cups of oats for a single serving, that’s actually 300-400 calories just for your rolled oats. A serving size is actually just 1/2 cup.
• A good yogurt serving size is about 6 ounces. You should use just a cup of skim milk even though many recipes call for 1.5 times of this and use full-fat, calorie-dense varieties.
• “Fruit is healthy, but instead of just one 100-hundred–calorie piece of fruit, a recipe calls for several, adding another couple hundred calories,” The Nutrition Twins say.
• Two tablespoons of nuts are typically 100 calories, and many recipes call for up to 1/2 cup of nuts, which can be 300-500 calories, depending on the nut used, they say.
For new ideas on how to top your overnight oats, check out these 24 Best Overnight Oats Toppings!
2
USE SKIM MILK OR NON-FAT YOGURT
mason jar oats intro
Opt for skim milk or non-fat yogurt when you’re building your overnight oats. Six ounces of nonfat, plain yogurt is about 80 calories and 1 cup of skim milk is about 90 calories. But when you use full-fat milks or yogurts with added sugar, a small portion can suddenly skyrocket and become a couple hundred calories, say The Nutrition Twins. Although full-fat has made a comeback because it will help keep you satisfied, the small sprinkling of nuts you’re bound to add can fulfill your healthy fat quotient and be just as satisfying. Check out these 15 Nuts Better Than Protein Powder to see which ones you should consider incorporating into your dietary routine!
3
WATCH YOUR OVERNIGHT OATS ADD-INS
coconut flakes
“Many Pinterest or Instagram recipes call for added sugar, coconut, nut butters, and chocolate,” The Nutrition Twins say. Peanut butter may be healthy, but three tablespoons equal 300 calories! Dried fruit is very calorie-dense when compared to the actual fruit, too. “Then, start adding chocolate or coconut, and you’ve added several hundred more calories without blinking an eye,” they explain.
4
SPICE IS NICE IN YOUR OVERNIGHT OATS
cinnamon
Just because the recipe calls for agave, honey, or stevia, it doesn’t mean it’s calorie free—many have just as many calories as sugar, and the calories still add up. Instead, spices like cinnamon and nutmeg add a lot of flavor without the mini mountain of calories. Plus, cinnamon helps to fight diabetes by keeping blood sugar in check.
TRENDY INSTA BREAKFAST 2: AVOCADO TOAST
5
USE A THIRD OF AN AVOCADO ON YOUR TOAST
avocado
When it comes to foodie trends, avocado toast is killin’ it. The toast phenomenon not only gets gazillions of repins, it’s also made its way onto breakfast menus. Thankfully, avocados are very healthy and full of fiber, vitamin E, C, and K, and folate, says Sarah Koszyk, MA, RDN, author of 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin. This is a definite heart-healthy fat to include in your diet, she says.
“However, like all fats, it is not a free-for-all,” warns Koszyk. A good rule to follow: Use one-third an avocado on your toast, which is about 80 calories, she says. To switch up your toast options, don’t miss these 20 Avocado Toast Alternatives; several of them are just as pretty for your social feeds!
6
ADD VEGGIES TO YOUR AVOCADO TOAST
avocado toast with tomato and egg
Several recipes floating around on Pinterest call for avocado toast toppings that pile on the extra calories and fat grams. (Cough bacon crumbles cough.) But we see avocado toast as a blank canvas for veggies and fiber-rich toppings. Need some inspo? Layer on some cholesterol-lowering radishes or top with tomatoes, which can lower cancer risks. For some crunch, opt for cucumbers, a water-rich food that also packs in vitamin K to help keep your bones strong.
TRENDY INSTA BREAKFAST 3: BOWLS AND PARFAITS
7
ADD PROTEIN TO YOUR SMOOTHIE BOWLS
assorted nuts
A smoothie bowl is a close cousin to the smoothie, but it gets gussied up with some toppings and is eaten with a spoon instead of sipped with a straw. While smoothie bowls are a great way to increase the number of whole food vitamins and minerals you get in your diet, the fruit-based breakfast can be high in sugar, says Jennifer Keirstead, a registered holistic nutritionist. “By adding fats and proteins to smoothie bowls, you can help reduce the blood sugar spike,” she says. You can add in avocado, virgin coconut oil, nut butters like cashew or almond, raw pecans, hazelnuts, walnuts, or hemp and chia seeds, Keirstead suggests. If you need a muse, check out one of these smoothie bowl recipes.
8
CHANGE UP YOUR PARFAIT GLASS
yogurt parfait
If you assemble it right, a yogurt parfait packs a perfect one-two punch with protein and high-fiber carbs coming together to help keep you full. But instead of layering yogurt-berries-granola in a large goblet, control your portion size with a smaller cocktail glass. Granola adds a perfect crunch to your parfait, but it can also add significant amounts of sugar and calories. Treat it like a garnish and choose one of these healthy granolas.
9
USE GREEK YOGURT IN YOUR PARFAIT
greek yogurt
When compared to yogurt made from regular cow’s milk, Greek yogurt has twice the protein, fewer carbohydrates, and less sugar. If you make a yogurt parfait, use Greek yogurt to get more protein into that first meal of your day. A University of Missouri-Columbia study found that a high-protein breakfast can help improve appetite control throughout the day and reduce unhealthy snacking on fatty, sugary foods in the evening.
INSTA BREAKFAST RISING STAR
10
ADD ZUCCHINI TO YOUR OATMEAL
oatmeal zoats
Trending soon: Zoats! For the unfamiliar, don’t be alarmed when you see this green-tinted oatmeal in your Instagram feed. Zoats, or zucchini oatmeal, is made with zucchini, oatmeal, milk, and some add-ins. You can get some breakfast inspo with these zoats recipes. The reason we want to spoon this breakfast trend? It’s a great way to sneak more veggies into your diet while also being low in calories and high in fiber. Plus, zucchini has more potassium than a banana!
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