Optimizing a Healthy Lifestyle

The human body is a highly evolved biological machine. Lifestyle plays a big role in optimizing your general health. It's in your best interest to adopt a healthy one. I know its not easy to develop one; but, doing so can definitely do wonders for your body for the long haul. But, wouldn't it be nice to be able to do walking, swimming, running and biking, even in your twilight years?

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Electronic Medical Records - Do They Help You?

There was a big push to go with electronic medical records. Our government placed deadlines on doctors and hospitals as to when this must be in place. They even offered incentive money to get this done.

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How Detroit’s Police Department Lost Almost 1,000 Pounds

Forget about the stereotypical image of a doughnut-eating cop; in the Motor City it has become totally outdated, thanks to the 61-Day Challenge, a partnership between the Detroit Medical Center (DMC) and the Detroit Police Department (DPD).

James E. Craig, Chief of Police for the Detroit Police Officer, who believes physically fit officers are better equipped to perform their duties and keep their communities safe, implemented the program—with cadets given health and fitness benchmarks that they must reach and maintain—to keep the force held to high standards. In its fifth year, the campaign focuses on “fitness, nutrition, health education, and commitment to living a healthier life.”

Every year, participants challenge each other to lose weight, lower blood pressure, and increase their overall health. The program provides health screenings and educational sessions that have helped hundreds of police officers drop thousands of pounds. The program doubles as a way to raise awareness to obesity while also giving police officers a chance to better serve and protect their community. (In Michigan alone, an estimated 30.7 percent of adults were classified as obese, and another 34.9 percent were classified as overweight.) Raising awareness to the problem and providing a solution, Detroit Medical Center (DMC) has been teaming up with the Detroit Police Department (DPD) to get law enforcement fit and healthy for the job since 2012.

“Over the years, this program has delivered stellar results!” says Chief Craig, who notes that, along with officers losing thousands of pounds, they’ve also been able to forgo medications for conditions like diabetes and high blood pressure. (Don’t miss these incredible weight-loss transformations.) Some of the participants were even able to find serious health-related issues thanks to the complimentary screenings provided by DMC.

It’s not just physical

In addition to physical health, the program also addresses mental health. “Officers need to have a clear mind in order to perform at the highest level and physical fitness is a great way to alleviate the stresses that come with the job. This profession produces an extreme amount of stress and if the officers don’t use a positive refuge like exercise, it is easy for them to turn to reckless habits as coping mechanisms,” says Chief Craig.

The challenge has raised officer morale, too. “When officer morale is high, productivity increases. The DMC challenge and the pledge DPD takes not only makes law enforcement more physically capable to protect and serve, but also works to improve their mental state of health,” says Chief Craig. As a result, the community is stronger as a whole.

Chief Craig says he “borrowed” the idea from his good friend, Reginald Eadie, MD, regional COO at Detroit Medical Center and author of the program. “His approach to a community focused health and wellness program inspired me to take it back to my department and from there, the partnership was born.”

As part of the partnership, DMC physicians to speak to the officers and staff about various health condition and community outreach nurses conduct health screenings at the precincts. at both our headquarters and precincts.

DMC 61 Day Challenge creator, Dr. Eadie, explains, “The DMC’s 61 Day Challenge was created to serve as a resource for individuals and groups, like the Detroit Police Department, who are looking for guidance in support of their wellness activities. Partnering with the Detroit Police Department fulfills our mission of helping people live happier and healthier lives. It’s our honor to support the men and women who protect our communities.”

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It’s Time to Get the Facts Straight About Probiotics

What is a probiotic?

Found in all sorts of foods and also available in pill packs, probiotics aren’t you’re typical supplement like a vitamin or mineral: They’re bacteria. Before you wrinkle your nose at that, remember they’re the “good” bacteria that can help keep the bacteria population your body in balance. Probiotics are live microorganisms that, when present in adequate amounts, may offer health benefits, says Tsippora Shainhouse, MD. “Some benefits of probiotics are that they may be able to help prevent and even treat some infections and illnesses and promote healthy digestion and perhaps, a healthy immune system,” she explains.

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What Are The Benefits of Apple Cider Vinegar?

Many people are interested in the healthy benefits of Apple Cider Vinegar (ACV). There are many major health benefits of ACV to include fighting diabetes. Understanding its benefits and side effects will help you in adding it to your diet.

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Is Souping Really the New Juicing? I Tried It to Find Out.

I’ve never been a dieter.

Thanks to my mom’s deliciously balanced meals enjoyed as a family almost every night growing up, I’m a naturally healthy eater. And, I was blessed to inherit my dad’s running talent, meaning my competitive running days made it necessary for me to fuel my body with the right mix of whole grains, lean protein, and plenty of fruits and veggies, a practice I maintain today. Plus, with a boyfriend who’s a personal trainer and nutritionist, there’s no way I’d ever get away with putting trash into my body, even if I wanted to.

However, winter is a long season. And dark. And cold. Did I mention long? So, despite my healthy diet (albeit not quite as clean as it is during the warmer months when a salad sounds better than a wrap and there’s no football season to sneak a few wings, burgers, and nachos into the mix), I still emerged from the gloomy abyss feeling a little heavier and more sluggish than I did when I entered it almost six months ago. That’s why I pounced on the chance to try a complimentary souping program by ZÜPA NOMA. I figured that if it worked, it would be the perfect way to jumpstart my metabolism, detox my poor winter body, and give me the motivation I need to stay on track for tank top and swimsuit season.

Like juicing, some souping cleanses are essentially useless because they eliminate many of the health benefits of the fruits or veggies during the production process. What sold me on ZÜPA was its commitment to using the whole vegetable—“from seed to skin,” it boasts—which ensures all the vitamins and fiber remain intact. It also uses High Pressure Processing instead of high heat, which means the freshness of the veggies is minimally altered and the nutrient value of heat-sensitive vitamins like D, E, and K isn’t affected. Plus, each bottle of chilled soup contains at least four servings of organic vegetables with extra superfood flavor boosts for maximum wellness.

I tried the three-day plan, which consists of six different soups to be sipped every two hours. The first, third, and fifth (corresponding to breakfast, lunch, and dinner) are paired with a small meal and the rest serve as snacks to keep blood sugar levels and caloric intake balanced throughout the day.

Day 1

8 a.m. I cracked open my inaugural bottle, Organic Cucumber Avocado Fennel, on my way to work. At 110 calories, it promises to deliver 19 percent of my daily gut-friendly fiber and 30 percent of my vitamin C, plus a decent amount of protein, calcium, and iron. It also has apple cider vinegar blended in, the shining star of the wellness world. (Check out these powerful health benefits of apple cider vinegar.) Hands down my favorite flavor, it was light, fresh, and slightly creamy, a green cousin of the traditional fruit smoothie. As soon as I got to the office, I paired it with my go-to breakfast: a low-carb, low-sugar, high-protein protein shake.

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10 a.m. Before I knew it, it was time for Organic Yellow Pepper Habanero. I was still full from breakfast, but I obediently downed my second bottle. The added turmeric for bright flavor and color should help eliminate inflammation, and the habanero’s impressive capsaicin content is supposed to give my closing-in-on-30-metabolism a welcome boost.

Noon: Organic Tomato Gazpacho (an antioxidant powerhouse, courtesy of lycopene-rich tomatoes) is sipped alongside a small salad topped with grilled chicken. Seems like ZÜPA’s promise to keep my belly full is the real deal because this soup is so good I want to dip olive oil toasted bruschetta slices in it, but luckily I’m too full to follow through. Plus, it’s already blended with olive oil to help my body better absorb and use fat-soluble vitamins A and K.

2 p.m. Next on the menu is Organic Carrot Coconut Lime. The most caloric option at 150 calories and eight grams of fat, the calories are far from empty. It delivers a whopping 350 percent of my vitamin A for the day and a dose of superfoods ginger and cumin, both known to aid in digestion. I’m still too full to snack.

5 p.m. The Organic Tomatillo Jalapeño soup is supposed to be paired with dinner, but I wanted to hit the gym, first, so I used it as my pre-workout snack (usually another protein shake or a piece of fruit to get the healthy sugar and carbs I need to power through my workout) in transit. At just 80 calories, it still packs quite a punch. In addition to a ton of immune-boosting vitamin C, filling fiber, and mood-enhancing B vitamins, it also has spirulina, the ultimate superfood because it contains protein and a laundry list of vitamins, all wrapped up in unassuming algae. A hint of avocado offers a refreshing coolness to counteract the spice and mask the antioxidant-rich garlic.

7 p.m. I’m so full of liquid that I swap my post-gym water bottle for my last bottle of soup, Organic Beet Orange Basil. I drink it alongside a piece of salmon, spinach, and a little quinoa. Heart-healthy beets plus basil (with antioxidant and anti-inflammatory properties) is a perfectly light way to end the day

Days 2 and 3

Repeat and repeat. For the sake of consistency, I did everything the same except I altered my salad toppings and protein choice for dinner. I also started wondering whether or not souping was actually a healthy way to sneak in extra veggies, so I asked Courtney Baron, a certified New York City-area health coach and Thumbtack’s resident health coach to weigh in.

“It happens to be an excellent practice after these long [winter] months to help restore the digestive system and detox the body. By eating soups that are rich in vegetables and superfoods, your body can receive a ton of vitamins and nutrients without forcing the digestive system to work as hard,” she says.

Good news, since I waited until after I’d already started the cleanse to find out.

By the end of the three days, I felt well on my way to becoming my pre-winter self. I had the energy and motivation to hit the gym every day, was never tempted to grab a midday snack (seriously, not once!), and I felt cleaner and healthier than I have in months. If you’re looking for a way double up on some much-needed veggies, souping is a pretty good (and easy) way to go!

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Can White Tea Really Stop New Fat Cells from Forming? A Doctor Weighs In

Discussion has raged for years about which is the best tea to drink for weight loss. But a new study, published in Nutrition and Metabolism, reveals some groundbreaking findings that could put white tea at top of that list.

White tea uses the same leaves as green or black tea, but with minimal processing. The result is the purest form of tea, with high levels of polyphenols that help fight fat.

Here’s the science behind how it works: The body stores energy from the food we eat in the liver and muscles. But when we eat more food than we need, evolution kicks in and the body tries to store that extra energy as fat, in case we need it in the future. The body transforms preadipocyte cells (stem cells that can develop into different kinds of cells, depending on how they’re triggered), into fat cells known as adipocytes.

In this new scientific study, researchers bathed human preadipocytes in extracts of white tea to see how it affected their development into adipocytes. They found that the solution slowed down the growth of those fat cells and helped break down existing ones.

Adrienne Youdim, MD, Associate Professor of Medicine at UCLA David Geffen School of Medicine, explains why this study is unique. “There have been studies in the past that have looked at rat or mouse models,” she says. “While those studies are very helpful, we know that different species of animal may function very differently on a cellular level. So this study is important because they’re actually using human fat cells.”

It would be great to think that simply drinking white tea could be answer to all our diet problems. However, as amazing as it may sound, losing weight is not as straightforward as merely upping our intake. According to Dr. Youdim, the body’s drive to preserve calories is extremely complex.

“It’s driven by hormones that are released from fat cells in the stomach, from the intestines, and from the pancreas, as well as numerous different centers in the brain,” she explains. “To say that one pathway is going to completely change the way that we, as human beings, preserve energy would be far-fetched.”

But neither does Dr. Youdim dismiss the health benefits of white tea in our fight against the flab.

“There have been studies showing that 300mg (the equivalent of one mug’s worth) can help suppress appetite and increase metabolism,” she says. “Has that ever been shown to result in tremendous weight loss when nothing else was done? Of course not. But it can be one component, as part of a holistic lifestyle change that employs diet and exercise modification.”

Drinking white tea is unlikely to make much difference to your weight on its own. But when enjoyed as part of a balanced diet and an active lifestyle, it could be an important ally in your battle to stay slim and healthy.

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The Natural Remedial Measures by Ayurveda to Control Acidity

Acidity is a problem that affects people all over the world, irrespective of their age. It is caused by the excess or imbalance of digestive acids produced by the stomach which may lead to stomach ache, gas, nausea and even bad breath. In today's world, where junk food is quickly taking over the Indian markets, the problem of acidity is gradually becoming more and more persistent. Eating too much spicy food, lack of exercise, irregular eating habits, stress, drinking alcohol and the disturbed routine that we follow, these all can lead to acidity problems.

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Speed Training Drills: How to Improve Your Speed

When a person wants to get in shape and improve their football game they need to learn how to be quick on their feet. Speed training drills can help a player get quick while still having control of the ball. A good football coach will include speed training in their football training drills. These speed drills will help a player become quick on their feet while still being in control. These can also be used for soccer training drills as well.

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Is Cord Blood Banking Worth It?

A lot of debate is going on about the cord blood banking. Nowadays this field is being pursued nearly in all the developed countries that are doing a lot for the advancement of technology. Basically, cord blood is simply the blood obtained from the umbilical cord of the newly born baby. As far as the banking of that blood is concerned, it is stored in the blood bank for use in future.

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Diagnosed with Type 2 Diabetes? Don’t Exercise Till You Read This!

Small losses, big gains

“Because most people diagnosed with type 2 diabetes are overweight, meal planning and physical activity usually focus on gradual weight loss, something on the order of two to three pounds per month, ” says Paris Roach, MD, an endocrinologist with Indiana University Health and the Division of Endocrinology and Metabolism at the Indiana University School of Medicine. “Exercise is beneficial to metabolism independent of weight loss in that it lowers glucose levels and improves insulin resistance,” says Dr. Roach. Just a five to ten percent reduction from your starting weight can have significant effects on blood glucose levels. That’s good news if you haven’t broken a sweat in a while. In addition, you’ll also gain muscle strength, improve cardiovascular fitness, flexibility, balance, stamina, mood and overall good feeling. This workout normalizes blood sugar for type 2 diabetics.

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35 Ways Nutritionists Sneak More Protein Into Their Diet

Add Greek yogurt

Step aside traditional American yogurt, and allow Greek yogurt to take the spotlight. As nutritionist Tracy Lesht, MS, RD, says, “It’s rich in protein and so easy to eat as a snack or on the go. Just one serving of a Greek yogurt can add about 18 grams of protein into your day.” For an extra 3 grams of protein, top your yogurt with an ounce of nuts (about a handful). Check out these other tasty, healthful yogurt toppers.

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9 Deliciously Sweet Summer Treats Even Diabetics Can Enjoy

Homemade frozen yogurt

The best part of a froyo cup is usually the sweet toppings like crushed cookies, gummy worms, or chopped candy bars you can pile on top. Unfortunately, they add more than a fun twist to dessert—extra calories, carbs, fat, and sugar can quickly add up to unhealthy levels, especially for people with diabetes who need to be critically mindful of what they’re putting in their body in order to keep blood glucose levels in a safe range. “People with diabetes can still enjoy a sweet treat on occasion when their blood sugar levels are well controlled. Try to keep portions small and limited to 15 to 30 grams of carbohydrate per serving,” says Melissa Matteo, MSRD, LD, CDE, a certified diabetes educator and registered dietician at the Cleveland Clinic in Cleveland, Ohio. Instead, freeze Chobani’s blended Greek yogurt, which comes in seasonal flavors like watermelon and kiwi. Each cup has about 13 grams of sugar, 12 grams of protein, and just 15 grams of carbs, the nutrient that raises blood sugar levels the most. Choose healthy toppings like a small handful of chopped nuts, which are filled with healthy fats, fiber, and protein; a small square of crushed antioxidant rich dark chocolate; or a sprinkle of sugar-free cocoa powder.

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50 Things Nutritionists Never Eat—So You Shouldn’t Either

Artificial sweeteners

A grande iced coffee with skim milk and two Splendas, please? Think again—and hold the sweet stuff. “I do not think there is sufficient evidence to prove that most artificial sweeteners are safe for consumers, so I prefer to stay away from them and indulge in the real thing [sugar] occasionally and mindfully. Plus, there’s a plethora of research that shows how consuming diet beverages may counter-intuitively lead to weight gain, which can increase your risk of chronic diseases like diabetes and heart disease,” registered dietitian and nutritionist, Chelsey Amer says. Once you cut them out, you’ll be surprised how much your body will thank you.

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Nutritionists Reveal the Healthiest Ways to Hack the Starbucks Menu

When in doubt, go half

“A grande mocha has 35 grams of sugar in it,” explains Erica Giovinazzo, MS, RD, CSSD, a Los Angeles-based nutritionist. “That’s eight teaspoons of sugar! Some of it comes from the milk itself but not that much. If you’re getting any kind of sweetener, go with half the number of pumps.” Here are some other ways to cut the sugar.

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Incorporating Fitness With Fun - Today's Playground Equipment

When movement is concerned in children, it is absolutely vital that parents consider assimilating sports and complex exercise in playtime. The benefits of physically demanding exercise in children are near endless and they help to not only produce short term advantages (quicker bedtimes) but long term as well.

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Here’s Exactly What You Need to Do to Burn off Every Cheat Meal

A clean diet is great, but nobody’s perfect. Sometimes you just have to treat yourself.

Giving in to food temptation every once in a while isn’t just fine—it’s actually good for you. One study in the Journal of Consumer Psychology put volunteers on diet plans of 10,500 calories a week. For one group, that meant 1,500 calories every day, but the other ate 1,300 six days a week, leaving wiggle room for a cheat day on Sunday. Both groups had similar weight loss, but the ones who could pig out on the weekend had stronger motivation and better moods.

Still, don’t let every day become a “cheat day” or go overboard when you do indulge. To help keep your weight in check, fitnessgoals.com created an infographic showing how to work off a cheat meal. So if you are thinking of supersizing your fries, you’ll know how long it would take to burn off those calories.

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Novel Stem-Cell Procedure Saves A Boy's Leg

Stem cells have opened so many gateways to personalized medicine that no one could ever imagine a few years back. Not only the traditional transplants, with stem cells, medical practitioners are now able to treat many rare conditions. Thanks to the researchers and their novel techniques, involving stem cells.

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A Single Protein Can Boost Stem Cell Regeneration

Would you believe if we told you that stem cell regeneration can be boosted with a single protein? Wondering about the implications? It means you can recover from injuries faster. CIRM-funded scientists from the UCLA Broad Stem Cell Research Center confirmed that hematopoietic stem cells (HSCs), which are responsible for generating cells in the blood and immune system, enact faster when the bone progenitor cells are injected, which are available in bone marrow.

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GMO's and Glyphosate, a Disastrous Marriage

It has long been known that pesticides and herbicides are toxic for human consumption. Although their use can increase crop production, they are damaging to our bodies, and even to crop plants when sprayed directly on them. In 1996, Monsanto began genetically modifying soybeans, corn, cotton, sugarbeets and other crops for resistance to the herbicide glyphosate, commonly known as Roundup. This allowed growers to spray the herbicide directly onto the entire field without damaging the crop. Unfortunately, this has resulted in crop plants filled with herbicide. Now, this toxin has silently creeped into almost every food product in our grocery store, ultimately damaging the delicate balance of bacteria that lie within our digestive systems.

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10 Exotic Fruits You Didn’t Know You Could Buy on Amazon

Sapodilla

Also called a sapota in some Asian countries, this teardrop-shaped brown fruit is deceptively ugly. Slice it open though and you’ll be rewarded with the candy of the fruit world—sugary sweet and dense, like a plum filled with sticky toffee pudding. It’s one of the higher-calorie exotic fruits, like something in the banana family, but it’s also rich in antioxidants as well as vitamins C and A, plus it’s a source of iron, folate, and niacin, giving it a multivitamins’ worth of pep in every bite.

Try it: Dice sapodilla and add it to oatmeal for a naturally sweetened breakfast bowl.

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A Miracle Formula To Lead A Healthy Life During Old Age

As Oprah Winfrey says, "there is one irrefutable law of the universe: We are each responsible for our own life." If you are young and if you have great health, you cannot assume that this will continue for ever. Remember that age can take a toll on your health. No amount of sugarcoating can hide the harsh reality that aged people with poor heath may have to lead a hellish life. If you want to avoid such a situation in your life, you should first study the lives of those old people who have been leading a fulfilled and healthy life. This will help you realize that these successful and old people possess great life skills. This means that even while you are young, you must make all possible efforts for acquiring life skills so you can also lead a fulfilled and healthy life during your old age.

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What to Eat—and What to Avoid—at 13 Major League Ballparks

Wrigley Field

Home of the reigning world champion Chicago Cubs, Wrigley Field offers plenty of healthy meal choices, such as chopped salads, veggie dogs and veggie burgers, and a tempeh barbecue sandwich. For the baseball fan who’s also a gourmet, tasty meal options include a chicken breast sandwich with Asian slaw, or barbacoa tacos on corn tortillas with pickled onions and avocado. Snacks round out the long game with nuts and a unique kefir starfruit frozen treat. But the health conscious should steer clear of the famous cheese-laden Chicago-style pizzas and endless variety of high fat sausage sandwiches. Overindulged? Check out these fat-burning workouts.

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What Happens During A Routine Physical For Children?

Taking your child for regular routine physicals is crucial, especially during those first few years. These routine physicals, also known as well-child visits, allow your child's pediatrician to ensure that your child's growth and development are happening as expected and that there is no cause for concern.

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Green and Growing For Health & Well-Being

Now that the calendar says it is officially spring I know some of you are thinking about and planning outdoor activities and yard work to show off things you grow. Well green and growing is not just about outdoors, what's inside counts for health and well-being too. Plants enrich our lives," says Ari Novy, executive director of the U.S. Botanic Garden. "In addition to providing the food we eat, clothes we wear and air we breathe, they also have profound and subtle impacts on our heath. Benefits of houseplants include reducing stress, purifying air, and improving memory and focus.

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Kidney Failure - Causes, Symptoms and Transplant

Kidneys have a number of important functions to perform in our bodies. Firstly, they filter the wastes from the bloodstream and help maintain the balance of electrolytes in the body. They remove the chemical and drug byproducts as well as the toxins from the blood stream.

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What Exactly Is Water Weight—and Why Is It So Hard to Get Rid Of?

You’re skimping on antioxidants

You’ve probably heard the term “water weight,” but what does that mean exactly? According to Bridget Murphy, a registered dietitian at NYU Langone Medical Center, our bodies are 60 to 70 percent water. Eating too much of certain foods, or not enough of others, causes your body to hold onto extra water, making you feel bloated and puffy. For example, eating more vegetables and fruits that contain antioxidants can help us lose water. “Research supports an increase in antioxidants to help to flush our system and reduce water retention, as they bind to and neutralize free radicals,” Murphy says. “My biggest recommendation when it comes to foods high in antioxidants is to ‘eat the rainbow,’ meaning find a natural food source from each color.” Some options she suggests are red bell peppers, tomatoes or strawberries for; carrots or butternut squash for orange; squash or artichokes for yellow; leafy greens like spinach or kale for green; and blueberries, purple beets, or eggplant for blue. Here’s more on why you need antioxidants.

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A Look At The Benefits Of Chiropractic Care

The benefits of chiropractic care are well established today and people suffering from back and neck pain are increasingly seeking out this alternative treatment technique. Take a look at some of the more powerful benefits of chiropractic care: Several studies that have been done have established that chiropractic care can be more effective than medications when it comes to relieving lower or upper back pain or neck pain. It also works to treat the pain of sciatica, bulging disc and slipped disc.

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Garcinia Cambogia Is Definitely a Scam—Here’s What You Need to Know

As with any diet pill dubbed a “miracle,” garcinia cambogia is probably too good to be true.

Garcinia cambogia, also called Malabar Tamarind, is a small, sweet Indonesian fruit that came to light in the late 1960s, when scientists discovered an acid it contains that closely resembles the citric acid found in fruits like oranges and lemons. The acid, called hydroxycitric acid (HCA), has built a controversial reputation ever since as a miracle weight-loss supplement.

Advocates claim that HCA blocks fat by inhibiting a key enzyme called citrate lyase, which the body needs to make fat from carbohydrates. They also claim that it can suppress appetite by boosting serotonin levels, as low levels are linked to depression and emotional or reactive overeating. The end result is a supposed decrease in belly fat and a shift in body composition by boosting lean muscle mass.

Studies have shown weak results or were inconclusive. Many of them were performed using animals, which cannot fully support the same effects in humans, and the dosages that show success in animals are typically unrealistic to replicate in people. In one study of the supplement, guinea pigs on a high cholesterol diet given a different garcinia species called atrivirdis showed a decrease in lipid compositions levels and fat deposition in the aorta. Another rat study determined that it lowered body weight gain and visceral fat buildup thanks to a reduction in food intake.

A study on people published in the Journal of the American Medical Association in 1998 involving 135 subjects split into placebo and garcinia cambogia groups found that both groups lost weight, but there was no significant difference. Though subjects were given dietary recommendations, adherence wasn’t monitored outside of a food journal. The results seemed to show the weight loss was based more on awareness as opposed to diet pill supplementation. (Don’t forget to also include these supplements on your do-not-buy list.)

Researchers published findings in the Journal of Obesity in 2011 that revealed garcinia cambogia may increase weight loss by only one to two pounds on average. The team compared people who took garcinia cambogia extract to those who didn’t, and found very little weight-loss difference.

“There’s no reliable evidence to support claims for garcinia on weight loss,” said registered dietitian and nutritionist Marisa Moore, noting that there have been no large-scale trials comparing garcinia cambogia to placebos or other supplements and therefore no objective data to consider. “It’s not something I’d recommend,” she says, adding, “Not only is the research not there, but there is concern regarding its safety.”

Indeed, a 2005 study in Food and Chemical Toxicology found that high doses of garcinia cambogia extract caused testicular atrophy and toxicity in mice. Again, not everything translates from animal studies to people, but why take the risk?

Then there’s the concern of transparency behind the marketing ploys, as most brands of garcinia cambogia extract diet pills have failed independent laboratory quality and quantity testing, and many contain far less HCA than was listed on the bottle.

Unfortunately, slimming down usually requires good old diet and exercise. These simple weight-loss tips can make it easier.

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What Does It Really Take to Lose One Pound? (It’s Not the Answer You’re Thinking)

Lose 10 pounds in just two weeks, guaranteed! Sound familiar? So many diets promise miracle weight loss that sounds too good to be true, and generally it is. We talked to experts about what it really takes to lose even one single pound.

The short answer: It depends on what type of pound we are talking about. It’s easy to lose a pound of water or a digit on the scale. It’s losing a pound of fat—and keeping it off—that’s more challenging.

How many calories are in a pound?

In simplest terms, losing fat—even just a pound—means taking in fewer calories and doing more physical activity. There’s been much ado about how many calories make (or break) a pound. “There is an adage that a 3,500 caloric deficit is needed to lose one pound, and this is a good average, but height and weight matter too,” explains Holly Lofton, MD, director of the Medical Weight Management Program at NYU Langone in New York City. There is likely no single answer as to how many calories you’d have to skip to lose one pound, but we do have a ballpark. “You’d need a deficit of 2,000 to 4,000 calories depending on person’s build,” Dr. Lofton says.

(For some context, a McDonald’s Quarter Pounder with cheese has 530 calories; add fries for another 230 and a sugary soda for 70 more.)

But not all calories are equal by any stretch. “If you cut 3,500 calories and just ate ice cream, you would lose less than if you chose asparagus and chicken,” Dr. Lofton says. “You want to eat a protein and carb mix or a protein and vegetable mix,” she says. Her tip: High-fiber, low-calorie vegetables such as cabbage, broccoli, and spinach will allow you to feel fuller, making any caloric deficit easier to manage.

Protein is also key here because it’s super thermogenic, adds Jason Ewoldt, RDN, LD, a wellness dietitian at the Mayo Clinic Health Living Program in Rochester, Minnesota. This is a science-y way of saying that protein turns up the heat in our body’s furnace, which increases our metabolism and our ability to burn fat (which is why so many diets are all about the protein—here are some top plant-based sources).

By contrast, eating just carbs will increase fat storage by raising insulin levels. Here’s what happens: You mow down a bag of chips, your glucose or blood sugar shoots up, and your pancreas produces a large amount of the hormone insulin to take the excess glucose out of your bloodstream. The glucose converts to a starch called glycogen, which is stored in the liver and in muscles. The catch? Your body can only store a limited amount of glycogen, so the excess glucose is stored as body fat.

Our physical build also factors into our ability to lose even just one pound of fat. “If you think of muscle tissue vs. fat tissue, the muscle needs more calories to be maintained,” Ewoldt says, “so one individual could theoretically ingest more calories and still lose weight [compared with someone] who has more adipose fat tissue.”

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How to lose one pound a week?

“In the short term it takes an energy deficit—burning off more than you take in,” says Scott Kahan, MD, MPH, Director of the National Center for Weight and Wellness in Washington, D.C. This is the equivalent of about 500 calories per day below your maintenance level. You can easily determine your maintenance level (the number of calories you should take in to maintain your current weight) with a free online calculator. If it says you can maintain your weight eating about 2,000 calories per day, shave off 500 to lose about one pound per week in the short term, Dr. Kahan says.

But, Ewoldt cautions, “humans are very bad at keeping track of how much they’re eating. They generally underestimate calorie intake—they forget about that candy bar they ate in between lunch and dinner. They forget about pouring a little more orange juice in their glass in the morning—and that all adds up.”

In addition, people “tend to overestimate calorie expenditure. So we go for a walk and think we burn 500 calories, and you put that person in a research setting and it’s actually only 200,” he continues.

Exercise does make a difference though, Dr. Lofton says. She typically recommends a minimum of 180 minutes a week of huffing and puffing for weight loss, and sometimes suggests kicking it up to 300 minutes per week. Some exercises are superior calorie burners than others. These are the workouts that burn the most calories and the workouts that don’t burn nearly as many as you think.

“For most people, focusing on moderately decreasing caloric intake will be more reasonable to achieve than increasing physical activity, though a combination is ideal,” Dr. Kahan says.

“Most important, especially for those who have had challenges managing weight, is figuring out why it’s been difficult to decrease their calorie intake or increase activity.” These may be the real reasons why you can’t lose weight.

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Why Vitamin D or Lack of It May Be Contributing to or Causing Your Health Issues

A lack of Vitamin D "the sunshine vitamin" can have a profound effect on our health in more ways the one could imagine. Vitamin D is vital for not only proper bone health but also extremely important for our immune system (preventing cancers, influenza's, gut health) and brain function (mood stability, anxiety, depression).

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Stories of Hope - David Levy's Win Against a Rare Blood Disorder

Doctors of the University of Illinois Hospital & Health Sciences System have successfully conducted a stem cell transplant to cure a rare blood disorder, named congenital dyserythropoietic anemia (CDA). It' a rare condition, in which the body does not create enough red blood cells, which leads to organ damage and even early death.

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See Ya, Love Handles! These Trainer-Approved Moves Will Make them Disappear

Skinny Spiderman

“Many believe the obliques are only located in front, however, they wrap around the torso, much like a corset would wrap around your waist, in both front and back,” says Tracy Campori lifestyle and wellness coach and renowned YouTube fitness guru. “To get rid of back fat, you want to work the internal oblique muscles and the lower back muscles simultaneously.” Try this exercise: Stand with your legs hip-width apart and arms up over your head. Lift your right leg up with a bent knee up and out to the side. At the same time, lower your right elbow towards your right glute. Then, twist your torso as though you are looking behind your right shoulder. Repeat this ten to 15 times on the right side, then repeat the sequence on the left side. This technique from Campoli uses the internal oblique muscles to rotate the torso while incorporating a lateral crunch on the working side of the body—and is good for your balance, too, as are these other balance exercises.

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8 Fitness Expert-Approved Moves You Can Do While Watching Netflix

Rebounding

“My favorite exercise to do in front of the TV is rebounding,” says Tosca Reno, founder of the Eat Clean Revolution. “This involves jumping on a small trampoline, alternating small jumps from center to side to side and moving your arms however you like to the rhythm of your bounces while working up a sweat.” Make sure to keep your back and shoulders straight to avoid lower back pains and strains. “The benefits of rebounding include boosting the immune system, firing up the cardiovascular system, increasing balance and coordination, lowering resting heart rate, improving lymphatic drainage and so much more.”

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11 Delicious Summer Foods That Will Actually Help You Slim Down

Sorbet

Sorbet is just as sweet and satisfying as ice cream, but it’s based on healthy, filling fruit instead of cream and sugar. Make your own by pureeing fresh fruit, then tossing the mixture in the freezer, says registered dietitian nutritionist Caroline Passerrello, MS, RDN, LDN, spokesperson for the American Academy of Nutrition and Dietetics. If you plan to eat it the next day or later, either put it in the fridge to soften before serving or turn it into shaved ice by shaving the fruit into a dish. Find more delicious substitutes for dairy products.

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8 Skinny Summer Cocktails That Won’t Bust Your Diet

Wine spritzer

“If you’re calorie conscious, skip the sugary mixed drinks and sip a glass of wine or a wine spritzer,” says Marisa Moore, RDN, registered dietitian nutritionist. Pair a light white wine or summery rosé (typically lower in calories than heavier reds) with a few splashes of sparkling water (a zero calorie freebie!) for a refreshing buzz you can sip on the porch or the beach. You can also try wine brands that specialize in low-calorie varieties, but Moore cautions that they tend to only save about 25 calories per pour, so it may be worth sticking to your favorite regular bottle and lightening it up with some bubbles.

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Gelatin Uses and Benefits

Gelatin is on the list of my supplements that I use on a daily basis. The reason is that it offers a host of uses and benefits. This article is focused on a few uses and benefits of gelatin. Read on.

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Non-Venomous Snake Bite

You are probably reading this because you are not used to snakes. Those who live in hot climates where snakes are common already know what to do in case of any snake bite. And it is easy for the average person who does not live among snakes in nature nearby to assume that non-venomous snake bites are harmless. If so, here are some pointers from my recent experience.

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Six Ways Stairs Can Boost Your Health

Stairs are not just a means of getting from A to B - they can help you improve your health and fitness. Even non-sporty types will find it easy to turn stair-climbing into a daily exercise routine.

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5 Reasons Why Knee Replacements Fail

Knee replacement surgery is performed in cases where the knee joint is damaged. This can be due to trauma, sports injuries or degenerative diseases. Knee replacement is a surgical procedure aiming to provide the patient with a new knee. Knee replacement surgery is a routine surgery in most countries. It improves quality of life and relives chronic pain.

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7 Reasons You’ll Never Lose Weight on a Fad Diet

A diet’s a diet, right?

Unfortunately, it’s easy to get caught up in the hype of fad diets—you know, the ones that claim to help you drop several pounds in a short amount of time? Think The Military Diet, HCG Diet, and detox or cleansing diets. Behind its glitz, glamour, and promises, fad diets often have lots of false claims with no medical proof. In fact, experts are quick to debunk the claims of fad diets, noting that they’re often packaged as a healthy alternative to exercise, but that there’s really no such thing. “Ironically, one of the more common side effects of fad diets is often weight gain. Your body believes itself to be in [a] state of starvation and attempts to hang on to every calorie in a survival attempt,” explains Candice Seti, PsyD, CPT, CNC, founder of The Weight Loss Therapist. Yes, your diet could be doing just the opposite of what you want it to, and it can seriously hurt your health. Here are a few reasons your current diet isn’t working.

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How I Lost 15 Pounds in 6 Weeks—Without Gaining a Pound Back

Feeling unsatisfied

Two months ago, Amy Levine felt the way many of us do: frustrated with lingering love handles and sick of squeezing into her jeans. “I was tired of having a little bit of extra weight on me, and I actually started snoring at night,” she says, noting that snoring is more common in people who are overweight and actually has dangerous health implications. “I was horrified at that!” At that point, Levine decided to make a change. She heard about Hacienda del Sol—a wellness retreat in Costa Rica—from her husband Jason’s colleague, who said his wife had a transformative experience during her visit there.

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How These 4 Women Transformed Their Bodies with Easy Online Workouts

The benefits of working out online

Finding time to go to the gym, or fitting group fitness classes into an already jam-packed schedule is out of the question for many women. Instead of giving up and doing nothing, these six women turned to Katie Dunlop’s Love Sweat Fitness (LSF) online workout and nutrition program. Dunlop provides nearly endless options for meal plans, workout plans, two-week challenges, and a community of like-minded individuals working towards similar health and fitness goals. For these six participants, discovering LSF and Dunlop changed their bodies and their minds into healthier versions of themselves.

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Fitness Center for Children

Everyone needs to exercise, including children but unfortunately, not everyone does. Children today prefer to sit in front of a television playing video games instead going outside to play ball, ride bikes, etc. A fitness center for children is designed to help younger people stay in shape by exercising. Many times these particular fitness centers will have activities and special fitness equipment that are geared towards children. This equipment may include a trampoline, floors that are covered in foam mats, and even active video games. The purpose of these centers is to help children stay fit and reduce their risk of developing childhood obesity.

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10 Things That Happen to Your Body When You Stop Eating Sugar

You will look younger

Sugar equals wrinkles, says Anthony Youn, MD, a plastic surgeon in Troy, Michigan, and author of The Age Fix: A Leading Plastic Surgeon Reveals How To Really Look Ten Years Younger. “Sugar causes glycation, a process by which the sugar molecules bind to and deform the collagen and elastin in our skin,” he says. Collagen and elastin are the two main proteins that give our skin its youthful, supple properties, so we want to preserve them as much as possible.”Giving up (or reducing) the amount of sugar you eat can also reduce glucose and insulin spikes in your bloodstream, reducing chronic and acute inflammation linked to aging.” You can get your glow on within 14 days of giving up sugar, Dr. Youn says. (Here’s how to get started cracking a sugar addiction.)

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Glowing Stem Cells Help Scientists Understand How Cells Work

It's tough to see the underlying problems with naked eyes, when everything is going on smoothly. As soon as something goes wrong, we notice it, no matter how old the issue has been there. Human body is no different. Scientists are only able to study the cells, once they start acting weird. But the fact remains, if they get the access to study the healthy cells, they can contribute a lot to figure out how normal cells work and what it might take to keep them healthy.

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