Forward Head Posture Massage - Self Massage Technique

Forward Head Posture Massage - Self Massage Technique

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Reduce Back Pain with This Hip Flexor Stretch

Reduce Back Pain with This Hip Flexor Stretch

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Mixed Berries ! Fight Belly Fat

Berries like blackberries, blueberries, raspberries,and strawberries are nutrient-dense, and they are high in both water and fiber, which can help keep you full. What’s more, they’re naturally sweet, which will help satisfy your sweet tooth, and they are low glycemic, which will help you manage your blood sugar and insulin levels.

The health benefits of berries, with their dark pigments indicative of their rich polyphenol content, have been demonstrated in various nutrition studies. Research suggests that these nutritional powerhouses may have cardioprotective effects as well as benefits ranging from aging to metabolic syndrome.

Researchers from Texas Women’s University recently demonstrated that the polyphenols in blueberries may also play a significant role in fighting obesity. Specifically, the researchers found that these compounds inhibited the formation of fat cells.

What’s more, researchers from New Zealand found that consumption of blueberries may also accelerate muscle recovery when combined with intense exercise. Specifically, subjects who consumed a blueberry smoothie before and after exercise experienced reduced muscle soreness and accelerated recovery of strength, which all adds up to more frequent and more intense training sessions and improved performance.

Anthocyanins, the colorful antioxidant pigments that give berries their red, blue, and purple hues, are well-known for their wide-ranging health effects, including their abilities to help manage blood sugar and improve insulin signaling. Specifically, cyanidin 3-glucoside (C3G), which is a member of the anthocyanin family, has been shown to attenuate insulin resistance and ameliorate high blood sugar, both of which have major implications for combatting obesity and enhancing fat loss.

What’s more, anthocyanins have been shown to have a unique effect on fat cells (i.e., adipocytes), which has led authors to state that they may play an intricate role in the prevention of metabolic syndrome. As a matter of fact, researchers investigating the effects of anthocyanins on adipocyte function concluded, “Anthocyanins have a significant potency of antiobesity and ameliorate adipocyte function” and they also have “important implications for preventing metabolic syndrome.”

From a fat loss and weight management standpoint, that sounds berry good to us!

Spinach ! Fight Belly Fat

Popeye’s super strength came from eating spinach, and the creators of that famous cartoon really did know what they were talking about. Spinach is arguably one of the most nutrient-dense foods you can find, as it is loaded with essential vitamins and minerals and phytonutrients.

As a matter of fact, spinach is an excellent source of:

•  Vitamin K
• Vitamin A, including several powerful antioxidants (i.e., carotenoids)
•  Manganese
•  Folate
• Magnesium
•  Iron
• Copper
•  Vitamin B2
• Vitamin B6
• Vitamin E
•  Calcium
• Potassium
•  Vitamin C
•  Fiber
• Phosphorus
• Vitamin B1
•  Zinc
• Choline

With that laundry list of essential nutrients, it’s easy to see why this “superfood” would be at the top of anyone’s list trying to lose fat and promote a healthy lifestyle. In addition to these micronutrients, spinach is also a rich source of phytonutrients and antioxidants, like the carotenoids lutein, zeaxanthin, neoxanthin, and violaxanthin.

These phytonutrients and antioxidants all work incredibly hard against inflammation, which makes spinach a highly anti-inflammatory food. Along these lines, the research is becoming abundantly clear that inflammation plays a major role in obesity and vice versa. Thus, including potent anti-inflammatory foods like spinach in your nutritionarsenal is critical in the battle of the bulge.

What’s more, all of these nutrients come at a very low price, calorically speaking. As a matter of fact, a single cup of spinach contains only 7 calories. Thus, you can load your plate, smoothie, or omelet with this nutrient-dense super-star with literally no regard for the calories.

Broccoli and Other Cruciferous Vegetables

Cruciferous vegetables may have more fat-fighting and health-boosting benefits than nearly any other family of vegetables. On top of that, there are so many options from which to choose, including:

• Broccoli
• Kale
• Cauliflower
• Brussels Sprouts
• Rutabaga
• Cabbage
• Bok Choy
• Swiss Chard
• Turnips
• Arugula
• Collard Greens
• Watercress
• Radishes

Cruciferous vegetables are high in fiber, and simply put, fiber is a nutrition all-star, as it promotes satiety, a healthy digestive tract, regularity, cardiovascular health, and many other health and body composition benefits. In fact, researchers have linked low fiber intakes to increased risk for diabetes and obesity. What’s more, scientists continuously demonstrate that diets higher in fiber help with weight loss and weight management.

One unique benefit of cruciferous vegetables is their ability to fight off dietary and environmental estrogens to which you may be exposed to through soy, plastics, and pesticides via a special phytonutrient called indole-3-carbinol (I3C). Environmental estrogens have also been linked to high levels of belly fat; thus, by consuming more cruciferous vegetables you’ll be fighting off belly fat stores at the same time.

Even beyond the above two benefits, a recent study published in the renowned journal Nature Immunology discovered that specific proteins in cruciferous vegetables may play an essential role in gut health by boosting immune cell production and ultimately combating bacterial infections, chronic inflammation, and potentially even bowel cancer. What’s more, these same immune cells may also help lower food sensitivities and control obesity.

Cruciferous vegetables have also been shown through research to boast antioxidant and anti-aging properties. In fact, one study funded by the National Cancer Institute showed that participants who consumed 1 - 2 cups of cruciferous vegetables a day reduced their oxidative stress by 22% in just 3 weeks

Wild-Caught, Fatty Fish

Wild-caught, cold-water fish like salmon, sardines, anchovies, mackerel, halibut, and tuna are rife with protein and Omega-3 fatty acids. In addition to their brain and cardiovascular health benefits, these essential fats have been shown to have beneficial effects on metabolism and body composition.

Researchers from Gettysburg College found that supplementation with fish oils, which supply the same types of Omega-3 fatty acids found in fatty fish like salmon, for 6 weeks significantly increased fat free mass and decreased fat mass. What’s more, the subjects also experienced increased metabolic rate and significantly decreased levels of cortisol, a stress hormone associated with increased abdominal fat storage.

Researchers from Australia recently found similar impressive results as they combined Omega-3 fatty acids supplementation with a specific weight loss diet. The scientists found that subjects with higher Omega-3 fatty acid intakes lost significantly more fat than the subjects who did not supplement with the essential fats despite the fact that both groups followed the same diet protocol.

One concern with fish intake is the potential heavy metal and purity issues that are common with the modern fish supply. What’s more, there are some ethical concerns regarding mislabeling of fish. Specifically, a recent study conducted by the world’s largest ocean conservation group, Oceana, revealed that nearly half of the fish being sold in the United States are actually less expensive, potentially harmful fish that have been deliberately mislabeled as a higher quality, more sought-after fish.

With these things in mind, you’ll want to make sure that you ask questions and only purchase these fish from a trusted market/supplier, who can confirm that they are precisely as marked. If you can find a source you trust, these fish indeed possess some fat-fighting benefits.

Plain Organic Greek Yogurt

If the benefits of a high-protein diet have not yet been extolled upon you, please allow

us the opportunity to remind you that a diet rich in high-quality protein has well-established scientific support as a successful strategy to promote weight loss and weight management in adults, as high-protein diets have regularly been shown to result in greater losses in fat mass, maintenance or building of fat free mass, improved body composition, and preservation of metabolic rate when dieting.

Along these lines, high-protein meals increase satiety and boost the metabolism. For those reasons, you can add plain Greek yogurt to your list of fat-fighting foods. Greek yogurt contains more than double the protein of regular yogurt and only about one-third the amount of sugar.

What’s more, authentic strained Greek yogurt is rich in multiple sources of probiotics. Research indicates that the gut flora (i.e., the bacterial ecosystem) of obese folks differs significantly from that of thin people. Along these lines, recent research published in the British Journal of Nutrition suggests that certain probiotics from the Lactobacillus family of bacteria, which are prominent in Greek yogurt, may help you lose weight and keep it off.

When choosing a Greek yogurt, we recommend that you opt for plain versions, as fruit-flavored varieties have over three times as much added sugar. Instead, add some fresh fruit (e.g., berries), which will provide a nutrient-dense source of fiber, vitamins, antioxidants, and polyphenols.

In addition, we recommend that you choose organic sources of Greek yogurt and other forms of dairy whenever possible. Similar to the discussion regarding grass-fed beef, organic dairy has a significantly different fatty acid profile when compared to conventional dairy.

Specifically, studies comparing organic to conventional have reported that organic dairy

contains:

• 25% fewer Omega-6 fatty acids, which are pro-inflammatory;
• 62% more Omega-3 fatty acids, which are anti-inflammatory;
• 2.5 times lower Omega-6 to Omega-3 fatty acid ratio, which is much closer to optimal;
• 32% more EPA and 19% more DHA, which are two Omega-3 fatty acids crucial for nervous system function, cardiovascular health, pain management, hormonal regulation, body composition, feelings of well being, and more; and
• 18% more conjugated linoleic acid (CLA), which has been shown to reduce body fat, increase lean body mass, and improve body composition.

Cage-Free Pasture-Raised Eggs

In addition to packing 7 grams of metabolism-boosting protein, a single egg is also loaded with several critical nutrients, including:

• Choline, which supports brain health and nervous system function;
• Lutein and zeaxanthin, which are potent antioxidants that fight free radicals and help prevent macular degeneration;
• Vitamin A;
• Vitamin D;
• Selenium;
• Phosphorus;
• Potassium;
• And more.

That being said, just like there are differences between beef from grass-fed and grain-fed animals, not all eggs are created equally from a nutrition standpoint. Specifically, research from Mother Earth News, suggests that eggs from cage-free pasture-raised hens provide a drastically improved nutrition profile than standard store-bought eggs.

For example, compared to typical supermarket eggs, the eggs from pasture-raised hens may contain:

• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more Omega-3 fatty acids
• 3 times more vitamin E
• 6 times more vitamin D
• 7 times more beta-carotene

Because the lines are somewhat blurry on the definitions of cage-free and pasture-raised, it may be beneficial to do some additional research on the egg producers. Better yet, your best bet may be to attend a local farmer’s market and purchase certified organic eggs from cage-free, pasture-raised hens.

Since eggs are synonymous with breakfast, this is as good a time as any to remind you to include protein at breakfast. Research suggests that the satiety effects of a high protein breakfast will have far-reaching implications on your appetite and waistline.

In a recent study, researchers from the University of Missouri found that people who ate a high-protein breakfast (e.g., eggs and lean beef) felt more full, had fewer cravings, and were less likely to snack on high-fat and high-sugar foods at night, compared with a group who ate a calorically equivalent bowl of cereal.

Multiple other studies comparing a high-protein breakfast (e.g., 30 + grams of protein) to a breakfast of ready-to-eat cereal have also shown similar benefits in satiety, appetite, hormonal responses, and subsequent food choices.

grass fed beef burns fat

Beef is loaded with protein, and when it comes to fighting the battle of the bulge, there is likely not a more important nutrient than protein. As a matter of fact, researchers suggest that an increased protein

intake may be one of the single most important dietary and lifestyle changes that one can make as part of an effective weight loss strategy.

Specifically, there are multiple potential beneficial outcomes associated with an increased protein intake:

1. Increased satiety: Protein-rich foods induce a greater sense of satisfaction than fat- or carbohydrate-rich foods, and they may even decrease energy intake in subsequent meals;
2. Increased thermogenesis: Dietary protein exerts a significantly higher “thermic effect” than fats or carbohydrates, and high-protein diets have continuously been shown to boost the metabolism (i.e., increase energy expenditure); and
3. Maintenance or building of fat-free mass (FFM) and preservation of metabolic rate: High-protein diets have continuously been shown to preserve FFM when dieting for fat loss, and they have also been shown to be necessary for the preservation of metabolic rate, which is frequently compromised as a result of dieting.

Clearly, then, one of the single most important dietary factors that you can do to support your fat loss goals boosts your protein intake. As mentioned, beef is a great source of protein, as well as the following essential nutrients:

• Vitamin B12
• Selenium
• Zinc
• Niacin
• Vitamin B6
• Phosphorus
• Choline
• Iron
• Riboflavin

Obviously, despite a bad rap in certain circles, beef is a nutrient-dense, fat-fighting allstar. However,

not all beef is created equally, and grass-fed beef is a superior option over standard grain-fed options.

Interestingly, regardless of whether your beef is grain-fed or grass-fed, you’ll be getting about 40-50% saturated fat, about 40-50% monounsaturated fat, and somewhere near 10% polyunsaturated fat. However, and this is a BIG, however, the diet of the cow significantly influences the types of each fat present.

Depending on the breed of cow, grass-fed beef contains between 2 and 5 times more Omega-3 fatty acids than grain-fed beef. The average ratio of Omega-6 to Omega-3 Fatty Acids in grass-fed beef is 1.5:1, which is essentially ideal. On the contrary, in grain-fed beef, this ratio jumps all the way up to nearly 8:1.

This is important to note for a plethora of reasons, but succinctly put, this type of Omega Imbalance, which is characterized by excessive consumption of Omega-6 fatty acids coupled with a deficiency in Omega-3 fatty acids, is connected to an increase in all inflammatory diseases, which is basically all diseases, including:

• Cardiovascular disease
• Type 2 diabetes
• Obesity
• Metabolic syndrome
• Irritable bowel syndrome and inflammatory bowel disease
• Macular degeneration
• Rheumatoid arthritis
• Asthma
• Psychiatric disorders
• Autoimmune disease

What’s more, this overconsumption of Omega-6 fatty acids not only affects you but also your offspring, as it can increase the incidence of obesity in future generations.

In addition to a much healthier Omega-3 fatty acid profile, grass-fed beef is one of the best dietary sources of conjugated linoleic acid (CLA), as it contains an average of 2 to 3 times more CLA than grain-fed beef. CLA possesses significant antioxidant activity, and research has shown it to reduce body fat, increase lean body mass, and improve body composition.

Green Tea fat burner

If your goals are to lose fat and add calorie-burning lean muscle mass and who doesn’t want to do the then, besides plain, filtered water, your beverage of choice should be green tea. According to researchers, Camellia sinensis, which is the plant species whose leaves and buds are used in the production of tea, exerts several “anti-obesity effects.”

Although various types of teas (e.g., oolong, black, green) all come from the Camellia sinensis plant, green tea leaves are processed (i.e., fermented) differently, which leaves them with a higher concentration of beneficial polyphenols called catechins, and it’s these compounds, which also have noteworthy anti-inflammatory and antioxidant properties, along with green tea’s naturally-occurring caffeine that seems to have quite a potent effect on the metabolism and help reduce body fat.

Specifically, green tea extracts standardized for the catechin epigallocatechin gallate (EGCG) and caffeine have been shown to increase the rate of fat oxidation (i.e., fat burning) at rest and during exercise. In one study, subjects that took a green tea extract, which contained both caffeine and EGCG, three times per day increased both thermogenesis (i.e., metabolic rate) and fat oxidation over the course of 24 hours. The authors stated that the effect was superior to that witnessed by caffeine alone.

Subsequently, researchers have found that consumption of a green tea extract prior to exercise increased the amount of fat burned during the bout of training. What’s more, the researchers also noted improvements in blood sugar management and insulin sensitivity. Overall, researchers have concluded, “A green tea-caffeine mixture improves weight maintenance, through thermogenesis, fat oxidation, and sparing fat-free mass.”

In addition to an increased metabolic rate, heightened fat oxidation, and improved blood sugar and insulin sensitivity, green tea consumption has also been found to decrease appetite and help regulate blood triglycerides. Researchers suggest consumption of 2 – 4 cups (i.e., 500mL – 1L) of green tea per day to reap this fat-burning and health-promoting benefits.