Everyday Foods with Extraordinary Benefits

It's important to make each calorie count, especially when you are trying to get back into your skinny clothes.

Many foods are packed with nutrients plus mother nature gave them a little something more that could help keep you even healthier.

Here are some of my favorite healthy suggestions.

Many foods are naturally rich in plant sterols, which have been shown to help lower LDL (bad) cholesterol levels. All whole grains, for example, are high in plant sterols. So load up on rice bran, oat bran, whole wheat and brown rice. Other great plant sterol sources include dried peas, dried beans and lentils, peanuts, almonds, walnuts and pecans.

Plant sterols are so good at lowering cholesterol that over the last few years, manufacturers have started adding them to a dizzying array of foods most of us buy every week including bread, cheese, pasta, pasta sauce, milk, muffins, snack bars, and juices. These fortified products carry an FDA-authorized heart-health claim, recognizing that they can be a beneficial addition to a healthy diet. Just be sure to read the labels carefully. While plant sterols are healthful, these products are not necessarily low calorie.

Even though palm fruit oil has received a lot of bad press it is surprisingly healthy and can be used in place of olive oil in most cooking applications. Palm fruit oil is the most widely produced edible oil in the world. Red palm fruit oil contains 13 to 15 times more carotenes than carrots and 40-50 times more than tomatoes. Carotenes are the building blocks of vitamin A, which is important for maintaining good vision and supporting our immune system. Carotenes also are potent antioxidants, which are associated with fighting the aging process and some chronic diseases.

The virgin and red varieties of palm oil are also rich in powerful antioxidants called tocotrienol and tocopherols (vitamin E). Plus, this cooking oil won't raise your cholesterol! While that doesn't mean you should eat large amounts of chicken wings fried with it, it is reassuring to know that when you cook or bake with it, it will taste great, it won't raise your cholesterol and it delivered beneficial nutrients.

Being sensitive and proactive on current environmental concerns, the palm oil industry is actively pursuing ISO 14000 standard series discussions and formulations on climate change, life cycle analysis ecolabeling & design for the environment, environmental communications, and environmental management system.

The next time you're feeling a little sluggish and need an energy boost, reach for a carton of Greek yogurt. People sometimes call Greek yogurt a protein powerhouse since the protein content is concentrated. The typical protein content of an American style yogurt is five grams while Greek yogurts can reach up to 20 grams!

Written by Dr. Felicia D. Stoler, a registered dietician, exercise physiologist and expert consultant in nutrition and healthful living. Her new book is called Living Skinny in Fat Genes™: The Healthy Way to Lose Weight and Feel Great (Pegasus 2011). She hosted TLC's groundbreaking series, Honey We're Killing the Kids!! She specializes in integrating behavior modification to influence positive health outcomes.

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Which Exercise is Supreme?

I get this question often. It's usually followed by "...for getting rid of my belly/thighs/butt/tricep fat"... etc.

Regardless of what you are looking to accomplish, that question in its current form is unanswerable.

There are exercises that work very well for certain muscle groups and movement patterns, various forms of posture, cardiorespiratory training, etc. So while trying to create a "supreme exercise" is a futile task, I will devise a criteria by how I define a "great exercise"

One that incorporates big, compound, multi-joint movements that requires a degree of coordination and integration to perform.

For arguments sake, If I could only pick 3 exercises that I had to do for the rest of my life, they would be... DeadliftsPull-upsWind sprint intervals (90-100% intensity - Tabata style)
By definition, the above work massive amounts of muscle groups, require a large degree of integration and include a very high intensity cardio. Deadlifts - are the prototypical posterior chain exercise - working the muscles of the back of the legs, butt, lower back and require a serious amount of stabilization through the core and a fight to keep a neutral spine. Pull-ups - I confess I love them. All you need is a bar and you have a near perfect lat/pec/trap (mid/low) and an appreciable amount of stabilization through the core and shoulder girdle. Wind sprints - I love running and performing near-max efforts are a fantastic way to boost fitness in a hurry. Build up to these bad boys though.
What 3 exercises would you do if you could only choose 3?

Image Credit: Flickr/elvertbarnes

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5 Strategies to Up Your Energy Levels Naturally

If you are ever feeling low on energy, the first thing to think about is your nutrition.

Often times we forget about our diet as the key to maintaining good energy levels.

Before you reach for that next cup of coffee or that energy drink, think of these five strategies to increase your energy naturally.

Hydration: This is the number one factor we often forget about. If you're ever slightly dehydrated, you will feel like you are dragging. By simply drinking enough water, you can be sure this is not the cause of low energy levels. Keep in mind that diet sodas do not hydrate. If you're a diet soda drinker, then you're likely increasing your energy artificially.Vitamins and Minerals: If you exclude any food group or are following an extreme diet, you may lack specific B vitamins or minerals that are needed to maintain energy levels. A simple multivitamin will cover anything you might be missing out on in your diet. However, the goal is to get all your vitamins and minerals from foods, and not have to supplement. But, in some cases like following vegan diets, vegetarian diets, and dealing with food intolerances, you may need supplementation.Glycemic Index: The glycemic index is a good way to tell how quickly a sugar will be used and absorbed by your body. There is no need to follow a low glycemic diet for the average person. But, if you feel like you experience sugar crashes, it might be a good idea to investigate the glycemic index of the foods you typically eat. Carbohydrates: Following a low or no carbohydrate diet can leave you feeling sluggish and unable to focus at times. This is because the brain is not getting enough of the carbohydrates it needs to run efficiently and you start to feel fatigued. By simply adding an extra fruit, or starchy vegetable into your low-carb diet, you will get that energy boost you need to hold you over until your next meal.Exercise: To put this simply, exercise gets gets our blood pumping. You may feel sluggish before your exercise, but as soon as you get warmed up that oxygen will be flowing to your tissues. You will feel increased energy for a few hours following the exercise as well.Do you have any tips or tricks to naturally maintain high energy levels?

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Rating the Fad Diets

Your Boss May Hate You If You're Fat

What if you were looking for a job and another candidate snagged the job because she was thinner than you?

Or, what if your thinner coworker was paid more than you? This is a disturbing thought.

Studies in the past have shown evidence of weight discrimination in the workplace for women, but these studies were done in the United States where gender discrimination is more prevalent. Luckily, a new study from the University of Iceland was recently published showing a strong correlation between overweight and a decreased employment rate, especially for women.

Iceland is the perfect place to perform this type of study because there is a low rate of gender inequality. For example, Iceland elected the first woman president. So, the results are disappointing that there is still bias against overweight women in the workforce.

The study also researched men in the workforce and their weight. There was a positive relationship for overweight men--they held more jobs and were paid slightly more. And we are not talking a difference of a small chunk of change. Various studies have shown thousands of dollars difference in salary even if you are 25 pounds overweight (University of Florida, US study).

So, what are we to do about this weight and gender bias?

It seems that even in those countries with little to no gender inequality, there is still fat discrimination. Perhaps it is a subconscious discrimination on the employer's part, but that still doesn't justify it.

Do countries need to have laws against weight discrimination?

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Coffee for Cancer Prevention?

Coffee has been repeatedly studied for its antioxidant benefits.

Studies have increasingly shown positive results that drinking four cups per day may help reduce cancer risk. However, there have been conflicting results on whether or not coffee is a true health beverage.

The latest research on coffee was published in the Journal of The National Cancer Institute this May. The research was a large, ten year study following over 40,000 men and over 5,000 that had prostate cancer.

Men who consumed six or more cups of coffee had a lower risk for prostate cancer. Researchers noted that the risk rate was not associated with the caffeine in the coffee. Even lower risk rate was shown in those with more lethal prostate cancer. These results are significant and bring to mind the health benefits of coffee. Reduced Alzheimer's riskReduced Parkinson's riskReduced risk for Type 2 DiabetesReduced Heart Disease riskReduced Stroke riskImproved liver health and reduced risk of liver cancerReduced risk of various cancersAntidepressant effectReduces appetite temporarilyIncreased LDL risk (the "bad" cholesterol)Increased acid reflux or GERD riskInterferes with iron absorption, and therefore has a negative impact on those with iron deficiencyHeadachesHypoglycemia and increased stress hormones for someDecreased fertility for those trying to get pregnant
So far, with all the research out there, it's likely that the positives of drinking coffee outweigh the negatives at this point, so it's up to the consumer to decide. Some recommend green tea as an alternative which is known for its high antioxidant potential. Although for some, coffee is one of the highest antioxidant sources in their diets. It is also important to remember not to load up your coffee with cream and sugar.

For me, I will continue to stick with my coffee. How about you?

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Quick Trim: Popular Diet Supplement Review

Quick Trim has become internationally popular in the last year thanks to the popular celebrity endorsement of the Kardashian sisters.

The supplements were released in 2009 and two years later many people all over the world are using them to lose weight. However, is Quick Trim worth all the hype?

The Quick Trim product line consists of four products: Extreme Burn, CelluSlim, Fast Cleanse, and Burn and Cleanse. You can buy the products online or at your local drugstore from $25 to $50 for a one month supply of each product. This is one of the pricier supplements, but they do have to pay the celebrities for their endorsements. Caffeine (200 mg), Vitamin C, Niacin, Chromium, Amino Acids, Banaba Leaf Extract, Sage Leaf Extract, Willow Leaf Extract, Cocoa Extract, Black Pepper Extract, Fruit Extracts, Green Tea, Aloe, Oat Fiber, Various Seed and Root Extracts Cleanse and detoxifyBurn fat and boost metabolism (burn up to 8,000 calories per month)Reduce cellulite to shape and tone your bodyBoost energy levels and increase moodDecrease bloating and water retentionMaintain blood sugar levelsCurb cravingsThe caffeine (which you can find in two cups of coffee), acts as a mild stimulant, a temporary diuretic, and a mild appetite reducer. The niacin may make your face feel hot and flushed to give you the sensation that the product is working. Chromium has been heavily studied and researchers are still unsure if it may help promote stable blood sugar. All of the other ingredients in Quick Trim are fairly insignificant. A few may act as a mild laxative or add a few grams of fiber to your diet.

Mainly, Quick Trim could likely calm your appetite for about 15 to 60 minutes and act as a mild laxative. However, I don't believe it is going to help you shed pounds. This supplement is likely safe, but every person is different and those allergic to caffeine or who have low caffeine tolerance should be cautious. Quick Trim is not FDA approved. As always, proper diet and exercise is the key to safe and long term weight loss.

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