Scott Taylor's Blog, page 66

Fluid Retention (Edema): Causes and Solve it Naturally!

The fluid retention – or edema – can happen to anyone. It develops when excess fluid accumulates in the tissues, causing swelling. And although edema sounds like a disease, it is actually a symptom! Fortunately, short-term fluid retention is not life threatening. It can even be expected to occur after suffering a minor injury. But what about long-term edema? This could point to a more serious and serious problem. To be prepared, learn about the causes, symptoms and how to treat it naturally.

What Causes Fluid Retention?

The reasons behind fluid retention vary in type and severity. Possible causes include:

Sunburn


Sitting or standing for a long time


Some deficiencies of minerals or vitamins


Some medications


Hormonal changes (menstruation, pregnancy)


Infection or injury (such as a bruise)


Allergies (food, insects)


High sodium intake


High altitude or heat exposure


Lymphedema (blocked lymphatic channels)


Kidney, heart, liver and thyroid disease


Brain tumor


Head injury

Symptoms of Fluid Retention:

Swollen limbs


Facial swelling


Difficulty breathing


Coughing up blood


Muscle pains


Changes in mental state

The legs, ankles and feet are the most commonly affected. Frequently, swollen limbs appear with pain, redness and heat. Wearing jewelry and clothing can make you feel tight and uncomfortable. Press gently on the swelling. If you leave a dent, fluid retention is active.

How to Get Rid of Fluid Retention?
1. Move Regularly:

Do you sit or stand up all day at work? Occasionally, walk and stretch to prevent fluid buildup. The same goes for long flights, concerts and even bed rest. Staying in one position for too long increases the risk.

2. Massage:

A massage can help the body reabsorb the fluid. But don’t do any massage. Make sure your therapist has experience with swelling and edema.

3. Elevation of the Legs:

Is your lower half swollen? At bedtime, place your legs on a pillow or two. This will redirect the fluid in the other direction.

4. Wear Support Stockings:

This is another non-invasive and easy treatment for swollen legs. You can find support stockings at any pharmacy. In fact, people who are standing at work often use them.

“If another part of the body is swollen, wear compression bandages or pressure sleeves”.

5. Decrease Sodium Intake:

Sodium is a mineral that controls fluid balance. High levels `attract ‘water, which causes retention. Reducing sodium is a smart decision. Unfortunately, the average person consumes 3,400 milligrams of sodium, almost double the recommended 1,500. About 75 percent comes from processed and packaged foods, so do your best to avoid them.

6. Eat Diuretic Fruits and Vegetables:

Eat diuretic vegetables such as beets, green beans, squash, onions, leeks, garlic and parsley. Diuretic fruits include grapes, pineapple and watermelon. The more you urinate, the more fluid will leave your body. If you are prescribed diuretics, ask your doctor about these foods. They can interact and cause problems.

7. Eliminate Food Allergens:

Swelling is an important symptom of food allergies. Avoid suspicious allergens and get tested if necessary. Always read labels and check with restaurant waiters. Long-term edema should not be ignored. It is a sign of a bigger problem! Visit a doctor and let him know when it started, in addition to any other symptoms.

 

11 Foods That are Healthy and Good For the Liver!

The liver is a potential organ. It performs a wide variety of essential tasks, from the production of protein, cholesterol and bile to the storage of vitamins, minerals and even carbohydrates. It also breaks down toxins such as alcohol, medications and natural by-products of metabolism. Keeping the liver in good shape is important to maintain health. This article lists the 11 best food consumptions to keep the liver healthy.

1. Coffee:

Coffee is one of the best drinks that can be drunk to promote liver health. Studies have shown that coffee consumption protects the liver from diseases, even in those people who already have problems with this organ. For example, studies have repeatedly shown that drinking coffee reduces the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease. Drinking coffee can also reduce the risk of developing a common type of cancer, which is liver cancer, and coffee has positive effects on liver disease and inflammation. Even if it is associated with a lower risk of death in people with chronic liver disease, greater benefits have been observed in those who drink coffee at least three cups a day. These benefits appear to be derived from their ability to prevent the accumulation of fat and collagen, two of the main indicators of liver disease. Coffee also decreases inflammation and increases the levels of an antioxidant molecule called glutathione. Antioxidants neutralize harmful free radicals, which occur naturally in the body and can cause damage to cells. While coffee has many health benefits, the liver, in particular, will thank you for that cup of coffee in the morning.

Summary: Coffee increases antioxidant levels in the liver, while decreasing inflammation. It also reduces the risk of developing liver disease, cancer and fatty liver.

2. Tea:

Tea is considered to be widely beneficial for health, but evidence has shown that it can have particular advantages for the liver. A large Japanese study found that drinking 5-10 cups of green tea per day was associated with better blood indicators of liver health. A smaller study in patients with non – alcoholic fatty liver disease (N on- A lcoholic F atty L iver D isease , NAFLD by its acronym in English) found that drinking green tea rich in antioxidants for 12 weeks improved liver enzyme levels and It also reduced oxidative stress and fat deposits in the liver. In addition, another review found that people who drank green tea were less likely to develop liver cancer. This minimum risk was observed in people who drank four or more cups a day. Several studies in mice and rats have also demonstrated the beneficial effects of black and green tea extracts. For example, a study in mice found that black tea extract reversed many of the negative effects on the liver due to a high-fat diet, as well as improvements in blood indicators regarding liver health. However, some people, especially those who have liver problems, should be careful before consuming green tea as a supplement. This is because there have been several reports of liver damage that have been caused by the use of supplements containing green tea extract.

Summary: Black tea and green tea can improve enzyme and fat levels in the liver. However, be careful if you are taking a green tea extract, as it can cause adverse damage.

3. Grapefruit:

Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several animal studies have found that both help protect the liver from damage. It is known that the protective effects of grapefruit occur in two ways: reducing inflammation and protecting cells. Studies have also shown that these antioxidants can reduce the development of liver fibrosis, a harmful condition in which excessive connective tissue accumulates in the liver. This typically results from chronic inflammation. On the other hand, in mice that were fed a high-fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes needed to burn fat, which can help prevent excess fat accumulation. Finally, in rats, naringin has been shown to improve the ability to metabolize alcohol and counteract some of the negative effects of alcohol. So far, the effects of grapefruit or grapefruit juice have not been studied, instead, only the effects of its components have been studied. In addition, almost all studies on the effects of grapefruit antioxidants have been performed on animals.

“However, current evidence indicates that grapefruit is a good way to keep the liver healthy by fighting damage and inflammation”.

Summary: Grapefruit antioxidants protect the liver by reducing inflammation and increasing its protective mechanisms. However, studies in humans, as well as those of grapefruit or grapefruit juice itself, are deficient.

4. Blue and Red Cranberries:

Blue or red cranberries contain anthocyanins, antioxidants that give berries their particular colors. They have also been linked to many health benefits. Several animal studies have shown that whole blueberries, as well as extracts or juices, can help keep the liver healthy. The consumption of these fruits for 3-4 weeks have protected the liver from damage. In addition, blueberries helped increase the response of immune cells and antioxidant enzymes. Another experiment found that the types of antioxidants commonly found in berries slowed the development of both lesions and fibrosis and scar tissue in the livers of mice. In addition, in vitro studies in humans have shown that cranberry extract inhibits the growth of cancer cells in the liver. However, more studies are needed to determine if this effect can be replicated in the human body. Integrating these berries into the regular diet is a good way to ensure that the liver is supplied with the antioxidants it needs to stay healthy.

Summary: Berries are rich in antioxidants, which help protect the liver from damage. They can even improve your immune and enzymatic responses. However, human studies are necessary to confirm these results.

5. Grapes:

Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous is resveratrol, which has a number of health benefits. Many animal studies have shown that grapes and grape juice can benefit liver health. Studies have found that they can have several benefits, including reducing inflammation, preventing damage and increasing antioxidant levels. A small study in humans with NAFLD showed that supplementation with grape seed extract for three months improved liver function. However, since grape seed extract is a concentrated form of grape, you may not get the same effects of consuming whole grapes. More studies are needed before recommending choosing to consume grape seed extract for the liver. However, the wide range of animal tests and some human studies suggest that grapes are a very liver-friendly food.

Summary: Studies in animals and some humans show that grapes, grapefruit juice and grape seed extract protect the liver from damage, increase antioxidant levels and fight inflammation. However, it is not advisable to choose to consume grape seed extract, since more studies are required

6. Prickly Pear Cactus:

The cactus is a fruit that is obtained from the cactus called Opuntia, known scientifically as Opuntia ficus-indica, is a type of popular edible. Both cactus juice and opuntia cactus juice are the most commonly consumed. It has been used for a long time in traditional medicine as a treatment for ulcers, wounds, fatigue and liver disease. A 2004 study in 55 people found that the extract of this plant reduced the symptoms of a hangover. Participants experienced lower levels of nausea, dry mouth and lack of appetite. They were also half as likely to experience a severe hangover if they consumed opuntia extract before drinking alcohol, which is detoxified by the liver. The study concluded that these effects were due to a reduction in inflammation, which often occurs after drinking alcohol. Another study in mice found that the consumption of nopal extract helped to normalize the levels of enzyme and cholesterol, when at the same time a pesticide was consumed that is harmful to the liver. Later studies found similar results. A more recent study in rats tried to determine the effectiveness of prickly pear juice, rather than its extract, in the fight against the negative effects of alcohol. This study found that the juice decreased the amount of oxidative damage and liver damage after consuming alcohol and helped keep antioxidant levels and inflammation stable. More human studies are needed, especially using both the fruit and the prickly pear juice, instead of the extract. However, studies so far have shown that prickly pear cactus has positive effects on the liver.

Summary: Prickly pear fruit and juice can help fight hangover symptoms by reducing inflammation. They can also protect the liver from damage caused by alcohol consumption.

7. Beet Juice:

Beet juice is a source of nitrates and antioxidants called betalains, which can produce health effects such as improving cardiovascular health, reducing oxidative damage and inflammation. It is reasonable to assume that eating beets properly would have similar health effects. However, most studies use beet juice. You can buy beet juice at the store or do it at home. Several studies in mice have shown that beet juice reduces oxidative damage and inflammation in the liver, as well as increases natural detoxification enzymes. Although animal studies seem promising, no similar studies have been conducted in humans. Other beneficial effects of beet juice for health that have been observed in animal studies and have been replicated in studies with humans. However, more studies are needed to confirm the benefits of beet juice for liver health in humans.

Summary: Beet juice protects the liver from oxidative damage and inflammation, while increasing the liver’s natural detoxification enzymes. However, more studies in humans are necessary.

8. Cruciferous Vegetables:

Cruciferous vegetables such as brussel sprouts, broccoli and mustard greens are known for their high fiber content and distinctive flavor. They are also high in plant nutrients beneficial to health. Animal studies have shown that Brussels sprouts and broccoli sprouts increase enzymatic levels of detoxification and protect the liver from frequent damage. A study in human liver cells found that this effect was maintained even with cooked brussel sprouts. A recent study in men with fatty liver found that broccoli sprout extract, which is rich in beneficial plant nutrients, improves liver enzyme levels and decreases oxidative stress. The same study found that broccoli sprout extract prevents liver failure in mice. Human studies are limited. But so far, cruciferous vegetables seem promising acting as a beneficial food for liver health. You can try roasting vegetables lightly with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.

Summary: Cruciferous vegetables such as broccoli and Brussels sprouts can increase the liver’s natural detoxification enzymes, help protect it from damage and improve blood levels of liver enzymes.

9. Nuts:

Walnuts are rich in fats, nutrients – including antioxidant vitamin E – and beneficial plant nutrients. This composition is linked to several health benefits, especially for heart health, but also potentially for the liver. A six-month observational study of 106 people with non-alcoholic fatty liver disease found that eating nuts was associated with improved levels of liver enzymes. Moreover, a second observational study found that men who ate small amounts of nuts and seeds had a higher risk of developing NAFLD. Although more high-quality studies are needed, preliminary data indicates that nuts are an important group of foods for liver health.

Summary: Nut intake has been associated with improved liver enzyme levels in patients with NAFLD. In contrast, low nut intake has been associated with an increased risk of suffering from the disease.

10. Fatty Fish:

Fatty fish contain omega-3 fatty acids, which are healthy fats which reduce inflammation and have been associated with a lower risk of heart disease. The fats found in fatty fish are also beneficial for the liver. In fact, studies have shown that they help prevent fat accumulation, maintain normal enzyme levels, fight inflammation and improve insulin resistance. While consuming omega-3-rich fatty fish seems to be beneficial for the liver, the addition of more omega-3 fats to the regular diet is not the only thing to consider. Also important is the ratio between omega-3 fats and omega-6 fats. Most Americans consume much more omega-6 fats than recommended, which are found in many vegetable oils. If the ratio between omega-6 and omega-3 is too high it can promote the development of liver disease. Therefore, it is a good idea to also reduce the intake of omega-6 fats.

Summary: Eating fatty fish rich in omega-3 has many benefits for the liver. However, it is as important as keeping the relationship between omega-6 and omega-3 under control.

11. Olive Oil:

Olive oil is considered a healthy fat because of its many health benefits, including positive effects on the heart and metabolic health. However, it also has positive effects for the liver. A small study in 11 people with NAFLD found that consuming one teaspoon (6.5 ml) of olive oil per day improves liver and fat enzyme levels. It also increased the levels of a protein associated with positive metabolic effects. Participants also had less fat accumulation and better blood flow in the liver. Several more recent studies have found similar effects of olive oil consumption in humans, including reduced accumulation of fat in the liver, improved insulin sensitivity and improved blood levels of liver enzymes. The accumulation of fat in the liver is part of the first stage of liver disease. Therefore, the positive effects of olive oil on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.

Summary: Studies show that the consumption of olive oil lowers fat levels in the liver, increases blood flow and improves liver enzyme levels.

In Conclusion:

The liver is an important organ with many essential functions. Therefore, it makes sense to do everything within reach to protect it, and the foods mentioned above have shown beneficial effects for the liver. Such effects include reducing the risk of liver disease and cancer, raising levels of antioxidants and detoxification enzymes and protection against harmful toxins. The incorporation of these foods in the diet is a natural and healthy way to maintain the functioning of the liver in its best performance.

 

What is Phytoestrogens and What are its Benefits and Risks?

Phytoestrogens is a hotly debated topic in nutrition. This is because this group of plant compounds can mimic or block the effects of estrogen. Studies have found that phytoestrogens can offer several health benefits, including reducing the risk of heart disease and helping to maintain healthy bones. However, some people believe they can reduce fertility and alter hormones. This article details both the benefits and risks of phytoestrogens and thus determine whether they are healthy or harmful.

What are Phytoestrogens?

Phytoestrogens are a group of natural compounds found in many plants. Foods that contain phytoestrogens include tofu, soy and flaxseed. The name comes from a combination of the Greek word plant, which is “phyto”, and the structure of the compound that is similar to the sex hormone estrogen. Estrogen is an essential hormone for female development and fertility. Men also have estrogen, but at much lower levels. Because phytoestrogens are structurally similar to estrogens, they can interact with receptors in the body. Moreover, some phytoestrogens mimic the effects of estrogen, although others may block the effects of the hormone. These effects allow phytoestrogen to offer a variety of health benefits, especially for postmenopausal women. Such effects may include reduced skin aging, stronger bones and a lower risk of Heart Disease.

There are Four Main Families of Phytoestrogens:

Isoflavones: It is the most studied type of phytoestrogen. Foods that contain isoflavones include soy and other legumes.

Lignano: A different class of phytoestrogens. Foods that contain lignans include flaxseed, whole wheat, vegetables, strawberries and blueberries.


Cumestane: Although there is a variety of cumestane, only a few mimic the effects of estrogen. Foods containing cumestane include alfalfa sprouts, clover sprouts and bean sprouts.


Stilbenes: Resveratrol is the main dietary source of stilbenes. Foods that contain resveratrol include nuts and red wine.

In addition, phytoestrogens belong to a larger group of plant compounds called polyphenols. Polyphenols have antioxidant effects and neutralize harmful free radicals.

Summary: Phytoestrogens are a group of natural compounds found in many plant foods. They are structurally similar to estrogen, which allows them to mimic or block the effects produced by that hormone.

What Foods Contain Phytoestrogens?

Phytoestrogens are found in a variety of fruits, vegetables and other foods.

Here are Some Foods That Contain Phytoestrogens:

Fruits: Apples, carrots, pomegranates, strawberries, blueberries, grapes.


Vegetables: yam, lentils, alfalfa sprouts, mung bean sprouts (Chinese roots).


Soy and soy products: Soy, tofu, tempeh, miso soup and pasta.


Nuts and seeds: Flax seeds, sunflower seeds, sesame seeds, almonds, nuts.


Herbs: Red clover, licorice root, hops.


Drinks: Coffee, bourbon, beer, red wine.


Grains: oats, barley, wheat germ.


Oils: Olive oil, jasmine oil.

Interestingly, the number of phytoestrogens in plant foods can depend on several factors, including where the plants were grown, when they were harvested and the climatic conditions.

Summary: Phytoestrogens are found in a variety of plants and vegetables. The phytoestrogen content of food can depend on a variety of factors regarding plant development.

How do Phytoestrogens Affect the Body?

Estrogen works by binding to cell receptors. When this happens, estrogen and the cell receptor travel to the cell nucleus, or command center, to change the expression of several genes. However, cellular receptors for estrogen are not very selective. In some cases, substances with a similar structure can bind to them and activate them. Therefore, since phytoestrogens have a chemical structure similar to estrogen, they can also activate their receptors. For this reason, phytoestrogens are known as endocrine disruptors or endocrine disruptors. These are chemicals that interfere with the normal function of hormones in the body. However, phytoestrogens can only weakly bind to estrogen receptors, producing a much weaker response than normal estrogen.

Summary: Phytoestrogens are structurally similar to estrogen. This allows them to activate estrogen cell receptors in the body. However, the effects of phytoestrogen are much weaker than the effects of estrogen.

Benefits of Phytoestrogens for Health:

Diets rich in phytoestrogens have been linked to some impressive health benefits. Some effects of phytoestrogens that can improve health are mentioned below.

 May Reduce Risk Factors for Heart Disease:

Heart disease is the leading cause of death worldwide. People with higher blood levels of cholesterol, triglycerides, LBD (low density lipoprotein) or “bad” cholesterol or high blood pressure have a higher risk of heart disease than others. Many studies have shown that eating foods rich in phytoestrogens can reduce these risk factors for heart disease. For example, an analysis of 38 studies found that consuming 31-47 grams of soy protein daily reduced blood cholesterol by 9% on average, triglycerides by 10%, and “bad” LBD or cholesterol in 13%.

“In addition, the people in the study with the highest cholesterol levels (greater than 335 mg / dL) had reduced their cholesterol levels by 19.6%”.

Interestingly, the United States Food and Drug Administration ( FDA ) approves statements of healthy effects with respect to soy protein and heart disease prevention.

 It can Promote Bone Health:

Building healthy bones is very important, especially as people get older. A diet rich in phytoestrogens can prevent osteoporosis, a condition that is associated with bone weakness and porosity. Animal studies have shown that phytoestrogens can decrease the formation of osteoclasts, a type of cell that breaks down bones. In addition, they can increase the formation of osteoblasts, a type of cell that helps build bones. On the other hand, studies in humans have found that people with a diet rich in phytoestrogens have a lower risk of hip fractures. However, studies on phytoestrogen supplements show conflicting results. An analysis that included 10 studies found that taking an isoflavone supplement for at least one year did not significantly increase bone density of the hip or spine. However, a more recent analysis that included 14 studies found that taking an isoflavone supplement increased bone density by 54%, compared to a placebo. These studies lasted from one month to two years. The link between phytoestrogens and bone health seems promising. However, future studies in this area would help clarify this connection.

May Reduce the Effects of Skin Aging After Menopause:

Menopause is the stage in a woman’s life when she stops menstruating. It translates into a decrease in estrogen levels, which can lead to skin wrinkles, thinning and dryness. Studies have found that the application of phytoestrogens to the skin could reduce the effects of skin aging after menopause. In a study in 30 postmenopausal women, scientists found that applying a phytoestrogen extract to the skin helped increase dermal thickness by almost 10%. In addition, collagen and elastic fibers increased in 86% and 76% of women, respectively.

May Reduce Chronic Inflammation:

Inflammation is a process that helps the body fight infections and heal wounds. In some situations, inflammation can persist for a long time at low levels. This is called chronic inflammation, and it is linked to many harmful diseases. Fortunately, phytoestrogens such as isoflavones can have anti-inflammatory effects in the body. Animal studies have shown that phytoestrogens such as isoflavones decrease several markers of inflammation, including IL-6, IL-1Œ≤, nitric oxide and prostaglandin E2. Similarly, studies in humans have found that eating a diet rich in isoflavones can reduce inflammation markers such as IL-8 and C-reactive protein.

May Reduce the Risk of Certain Cancers:

Cancer is a disease characterized by uncontrollable cell growth. Phytoestrogen-rich diets have been linked to lower risks of various types of cancer, including prostate, colon, intestinal, endometrial and ovarian cancer. For example, an analysis of 17 studies found that soy isoflavone consumption was linked to 23% lower risk of colorectal cancer. However, the evidence between phytoestrogen intake and breast cancer is ambiguous. On the one hand, studies show that people who consume more isoflavones have a lower risk of breast cancer. But on the other hand, animal studies show that phytoestrogens such as soy isoflavones may increase the risk of breast cancer. Future studies will help determine how phytoestrogens affect breast cancer risk.

Summary: Phytoestrogen-rich diets have been linked to a variety of health benefits, especially in women.

Health Risks of Phytoestrogens:

Most studies suggest that phytoestrogens can benefit health. However, there is some concern that a high intake of phytoestrogens which can alter the hormonal balance in the body. Here are some risks associated with a high consumption of phytoestrogens.

May Reduce Fertility in Male Animals:

Given the ability of some phytoestrogens to mimic the effects of estrogen, some question whether they are harmful to men. While men have low estrogen levels, significantly elevated levels of this hormone are not normal.

Increasing Estrogen Levels in Relation to Testosterone Can Reduce Male Fertility:

For example, studies in animals such as cattle, sheep and cheetahs have shown that regular consumption of phytoestrogens is related to lower fertility related to males. However, there is no solid evidence to show that a high consumption of phytoestrogens among men can reduce their fertility. For example, in an analysis of 15 studies, scientists found that neither soy isoflavones in foods nor supplements reduced testosterone levels in men.

May Affect Thyroid Function for Some People:

The thyroid gland helps regulate metabolism, growth and development. Unfortunately, some phytoestrogens such as isoflavones can behave like goitrogens, which are compounds that can interfere with the function of the thyroid gland. Some studies in animals and humans have found that the consumption of phytoestrogens can affect the function of the thyroid gland. However, most studies on healthy adults have not found a strong connection between phytoestrogens and thyroid function. For example, an analysis of 14 studies found that the consumption of soy foods, which are a great source of isoflavones, had no strong effects on healthy adults regarding thyroid function. However, they found that soy foods could affect thyroid function in people with hypothyroidism or iodine deficiency. In summary, the use of phytoestrogens will probably not affect your thyroid function unless you have pre-existing thyroid problems or an iodine deficiency.

Summary: Phytoestrogen-rich diets probably do not affect healthy adults. However, there may be some deterioration in health for people with pre-existing thyroid problems or an iodine deficiency.

How to Add Phytoestrogens to the Daily Diet?

If you want to adopt the nutrients of phytoestrogens, eating natural foods is the way to go. These foods provide a healthy dose of phytoestrogens and a variety of other nutrients important for optimal health. Some ways you can add phytoestrogens to your diet can be the following:

Add 1-2 tablespoons of flax seeds to the smoothies


Eat a soy-based meal two or three times a week


Eat some servings of fruit, such as strawberries, blueberries and grapes, daily

The admissible benefits of phytoestrogen supplements are still unclear. Although some studies have found that phytoestrogen supplements are harmless, others suggest avoiding them until long-term risks are known.

Summary: Many natural foods are rich in phytoestrogens, including flaxseeds and certain fruits. Further research is needed regarding phytoestrogen supplements, so it is advisable not to overdo it.

In Conclusion:

Eating a diet rich in phytoestrogens is linked to a variety of health benefits, especially in postmenopausal women. In addition, there is no strong evidence to show that it can reduce fertility in healthy men. It is even likely that it does not affect thyroid function in healthy adults. If you want to take advantage of the benefits of phytoestrogens, try adopting a variety of phytoestrogen-rich foods in your diet. Foods such as soy, flax seeds and sesame seeds are excellent sources of phytoestrogens.

 

6 Types of Tea that Help You Lose Weight and Eliminate Fat!

Tea is a drink that is enjoyed worldwide; it is prepared by placing the tea leaves in hot water and left for a few minutes so that the flavor is diluted in the water. This aromatic drink is commonly made from the leaves of Camellia sinensis, which is commonly called a tea plant, a type of evergreen shrub (leaf of a plant that does not die or fall from the plant with the arrival of the autumn, but it is renewed gradually throughout the year). Drinking tea has been associated with many health benefits, including the protection of cells and reducing the risk of heart disease. Some studies have even found that tea can help with weight loss and help fight belly fat.

It has been shown that certain types of tea are more efficient for weight loss than others. This article will examine six of the best types of tea to facilitate weight loss and decrease body fat.

1. Green Tea:

Green tea is one of the best known types of tea, and is linked to many health benefits. It is also one of the most effective types of tea for weight loss. There is substantial evidence linking green tea with decreases in weight and body fat. In a 2008 study, 60 obese people followed a standardized diet for 12 weeks, while drinking green tea or a placebo regularly. During the course of the study, those who drank green tea lost 3.3 kg more weight than the placebo group. Another study found that people who consumed green tea extract for 12 weeks, experienced significant decreases in weight and body fat; in addition the waist circumference diameter was also reduced, compared to a control group. This may be because the green tea extract has catechins in significant amounts, which are natural antioxidants that can increase metabolism and increase the amount of body fat that is burned. This same effect also applies to matcha, which is a type of highly concentrated powdered green tea, which contains the same beneficial ingredients as regular green tea.

Summary: Green tea is high in a type of antioxidants called catechins, and has been associated with weight loss and fat.

2. Pu-erh Tea (Red Tea):

Pu-erh tea, also known in the west as red tea, is a type of red tea from China that has been fermented. It is often enjoyed after a meal, and has an earthy aroma that tends to concentrate if stored for a long time. Some animal studies have shown that pu-erh tea can lower blood sugar and triglyceride levels. In addition, other studies in animals and people have shown that pu-erh tea can help you lose weight as well. In one study, 70 men were given a pu-erh tea extract capsule or a placebo. After three months, those who took the pu-erh tea capsule lost approximately 1 kg (2.2 pounds) more than the placebo group. Another study in mice had similar findings, showing that pu-erh tea extract had an anti-obesity effect and helped mitigate weight gain. Current research is only limited to the use of pu-erh tea extract, so more research is needed to see if the same effects apply to tea as a drink.

Summary: Studies in people and animals show that pu-erh tea extract can help improve weight loss while lowering blood sugar and triglyceride levels in the blood.

3. Black Tea:

Black tea is a type of tea that has suffered more oxidation than other types, such as green tea, white tea or oolong tea.

“Oxidation is a chemical reaction that occurs when tea leaves are exposed to air, resulting in the characteristic dark color of black tea”.

There are many different types and blends of black tea, including popular varieties like Earl Gray and the English breakfast. Several studies have found that black tea could be effective when it comes to weight control. A study in 111 people found that drinking three cups of black tea every day for three months significantly increased weight loss and reduced waist diameter, compared to those who drank a caffeine control drink. Some believe that the potential effects to lose weight of black tea may be because it is high in flavones, a type of plant pigment with antioxidant characteristics. A study that followed 4,280 adults over 14 years. He found that those with a higher intake of flavones from food and beverages such as black tea had a lower body mass index (BMI) than those who had a lower intake of flavones. However, this study focuses solely on the association between BMI and flavon intake. More research is needed to take into account other factors that may be involved.

Summary: Black tea is rich in flavones and has been associated with reductions in weight, BMI and waist diameter.

4. Oolong Tea:

Oolong tea is a traditional Chinese tea that has been partially oxidized, so that, in terms of oxidation and color, it is found between green tea and black tea. It is usually described as having a unique, fruity flavor and a delicious fragrance, although these characteristics can vary significantly depending on the level of oxidation. Several studies have shown that oolong tea can help promote weight loss by improving the process of burning fat and accelerating metabolism. In one study, 102 obese or overweight people drank oolong tea every day for six weeks, which helped reduce both body weight and body fat. The researchers determined that this benefit is because it improves the metabolism in the body. Another small study gave a group of men water or tea for a period of three days, measuring their metabolic rates. Compared to water, oolong tea increased energy expenditure by 2.9%, which is equivalent to burning 281 calories per day, on average. Although more studies on the benefits of oolong tea are required, these results show that it could be potentially beneficial for weight loss.

Summary: Studies show that oolong tea can help reduce weight and body fat by increasing metabolism and improving the fat burning process.

5. White Tea:

White tea stands out among other types of tea, because it requires minimal processing and is harvested even though the tea plant is still young. White tea has a distinctive flavor and very different from other types of tea. Its flavor is subtle, delicate and slightly sweet. There is a wide variety of studies on the benefits of white tea, and they range from improving oral health to mitigating cancer cells, according to some test tube studies. Although more research is needed, white tea may also help when it comes to losing weight and body fat. Studies show that white tea and green tea have comparable amounts of catechins, which can help improve weight loss. On the other hand, a test tube study showed that white tea extract promoted the separation of fat cells while preventing the formation of new ones. However, keep in mind that it is a test tube study, so it is unclear how the benefits of white tea can be applied to people. More studies are needed to confirm the possible beneficial effects of white tea when it comes to losing fat.

Summary: A test tube study found that white tea extract can increase fat loss. However, there is currently not much research in humans, and more is needed.

6. Herbal Tea:

Herbal tea involves the infusion of herbs, spices and fruits in hot water. They differ from traditional tea because they do not usually contain caffeine, and they are not made from the leaves of Camellia sinensis, the tea leaves. Popular varieties of herbal tea include rooibos tea, ginger tea, mustard tea and hibiscus tea. Although the ingredients and preparations of herbal teas can vary significantly, some studies have found that herbal teas can help with weight reduction and fat loss. An animal study, the researchers gave obese mice an herbal tea, and found that it reduced body weight and helped normalize hormone levels. Rooibos tea is a type of herbal tea that can be especially effective when it comes to burning fat. Another study in test tube, showed that rooibos tea increased the body’s metabolism and helped block the formation of fat cells. However, more studies in humans are needed to study the effects of herbal teas such as rooibos on weight loss.

Summary: Although research is limited, some studies have found that herbal teas, including rooibos tea, can help reduce weight and increase fat loss.

In Conclusion:

Although many people drink tea exclusively for its benefits as a soothing and delicious flavor, each cup can also provide many other health benefits. The replacement of high-calorie drinks such as juices or sodas with some type of tea could help you reduce your total calorie intake and lead to weight loss. Some studies in test tube and in animals have also shown that certain types of teas can help increase weight loss, and block the formation of fat cells. However, studies in humans are necessary to investigate these properties further. In addition, many types of teas have a high content of beneficial compounds such as flavones and catechins, which could also help in weight loss. If you follow a healthy diet and exercise regularly, one or two cups of tea each day may help you lose weight and prevent the formation of fat in the abdomen, which is harmful.

 

Is Eating Pasta Being Good for Health or Not?

Pasta is rich in carbohydrates, which can prove to be bad for your health if you consume it in large quantities. It also contains gluten, a type of protein that causes problems for those who are sensitive to gluten. On the other hand, pasta can provide some nutrients that are important for health. This article analyzes the beneficial and not-so-beneficial points, in order to determine if the paste is good or bad for your health.

What is Pasta?

Although most people think that pasta is an Italian food, it is actually believed to have originated in ancient China thousands of years ago.  Some types of pasta are refined during processing, eliminating wheat germ and bran, these being excellent sources of protein and insoluble fiber. Sometimes, refined pasta is enriched, which means that some nutrients are added again, such as vitamins B and iron. There is also whole grain or whole wheat pasta, which contains all the nutrients of wheat. Some examples of the types of pasta commonly consumed are:

Spaghetti


Tortellini


Ravioli


Pasta


Fettuccine


Orzo


Macaroni

The ingredients commonly used to accompany pasta include: meats, sauces, cheese, vegetables and herbs.

Summary: Pasta is made from durum wheat and water, although it can also be prepared with other grains. You can get pasta of great variety and shapes.

Refined Pasta is the Most Consumed:

Most people prefer refined pasta, which means that both the bran and the germ of the wheat grain have been removed along with many of the nutrients it contains. Refined pasta is higher in calories and lower in fiber. This may cause the feeling of fullness to be less satisfactory after eating, compared to the intake of whole grain pasta, which contains more fiber. In one study it was found that whole grain pasta decreased appetite and increased the feeling of fullness, rather than refined pasta. However, other studies have found mixed results regarding the benefits of whole grain pasta. A study that included 16 participants found that there were no differences regarding blood sugar levels after eating refined pasta or whole grain pasta. Even so, many studies have found that eating a lot of refined carbohydrates can have negative effects on health. For example, a study that included 117,366 people found that high carbohydrate intake, especially refined grains, was related to an increased risk of heart disease. Another study in 2,042 people also found that higher consumption of refined grain was associated with higher blood pressure, blood sugar, bad cholesterol, blood triglycerides and insulin resistance. However, more studies are needed that focus specifically on the health effects of refined pasta.

Summary: Refined pasta is the most popular type of pasta. Eating refined carbohydrates has been associated with an increased risk of heart disease, high blood sugar and insulin resistance. Not only in pasta there is such a comparison, cereals can also provide different effects depending on whether they are whole grains or refined cereals

Pasta Integral Against Refined Pasta – Nutrients:

Integral pasta is generally high in fiber, manganese, selenium, copper and phosphorus, while refined and enriched pasta tends to be higher in iron and B vitamins. In addition, whole wheat pasta is lower in calories, higher in fiber and certain micronutrients, compared to refined pasta.

“The fiber moves through the gastrointestinal tract without being processed, which helps you feel fuller after consumption”. 

For this reason, whole grain pasta may be more effective than refined pasta to reduce appetite and cravings.

Summary: Whole grain pasta contains a good amount of fiber, manganese and selenium. Refined pasta is higher in calories, carbohydrates, iron and B vitamins, but low in fiber and usually in the other micronutrients as well.

Pasta is High in Carbohydrates:

Pasta is high in carbohydrates, a serving of a cup of cooked spaghetti contains between 37-43 grams, depending on whether it is refined or whole grain. Carbohydrates break down rapidly into glucose in the bloodstream, resulting in a sharp increase in blood sugar. It is important to note that refined pasta, in particular, is higher in carbohydrates and lower in fiber compared to whole wheat pasta. In addition, simple carbohydrates such as refined pasta are digested very quickly, which increases appetite and increases the risk of eating in large quantities. For this reason, those who have diabetes are advised to keep carbohydrate intake moderate and eat a lot of fiber. Making these changes slows the absorption of sugar in the bloodstream and helps maintain stable blood sugar levels.

Diabetes:

Some studies have shown that high carbohydrate diets may be associated with an increased risk of developing diabetes.

 Metabolic Syndrome:

One study found that those who ate a large amount of carbohydrates from starchy foods were more than twice as likely to develop metabolic syndrome, a group of conditions that increase their risk of heart disease.

Obesity:

Another study found that eating foods with a high glycemic index, which is a measure of how fast foods increase blood sugar, was related to increased body weight. However, all these studies are observational, which means they are based on relationships, but not on evidence. More research is needed to determine how much carbohydrate intake influences these conditions against other factors.

Summary: Pasta is rich in carbohydrates. High carbohydrate diets can raise blood sugar levels and may be associated with an increased risk of diabetes, metabolic syndrome and obesity. Keeping carbohydrate intake controlled is very important for our health, foods high in carbohydrates can be substituted for others indicated in the best list of low carb foods .

The Gluten in Pasta Can Cause Problems for Some People:

Although there are varieties of gluten-free pasta, traditional pasta contains gluten. Gluten is a type of protein found in wheat, barley and rye. For most people, gluten is well tolerated and does not cause any problems. However, for those who have celiac disease, eating gluten-free foods can trigger an immune response and cause damage to small intestine cells. Some people may also be gluten sensitive, and may experience digestive problems as a result of eating foods that contain gluten. These people should avoid eating pasta made from wheat to prevent negative symptoms. Instead, they can choose to consume pasta made with gluten-free whole grains, such as brown rice or quinoa. For those people who do not have celiac disease or gluten sensitivity, then they can consume the gluten found in pasta without problems.

Summary: Many types of pasta contain gluten, a type of protein that can cause adverse reactions in people with celiac disease or gluten sensitivity.

Is Whole Wheat Pasta the Best Option?

Whole wheat grains possess all their nutrients. As a result, they are richer in fiber, vitamins and minerals, compared to refined grains, which contain only the endosperm of wheat grain. Eating whole grains has been associated with a lower risk of heart disease, colorectal cancer, diabetes and obesity. However, it should be borne in mind that whole wheat pasta is made from whole wheat flour, which has gone through its spraying process. This process decreases the beneficial effects of whole grains found in pasta, since grains with smaller particles are digested more quickly, which leads to increases in blood sugar. Therefore, the benefits of pasta made with whole grains are not comparable with the benefits of pasta made from intact whole grains, such as oats, brown rice or quinoa. In spite of all this, there is still little difference in terms of the effects of refined and integral pasta for health; Pasta made with whole grains may be a better option if you are looking to lose weight, since it is lower in calories and higher in fiber, which promotes the feeling of fullness, compared to refined pasta. Wholemeal pasta also contains a good amount of micronutrients, in addition to B vitamins, which can be added to the pasta during processing.

Summary: Wholemeal pasta is made from wheat flour that has been pulverized, decreasing most of the beneficial effects of whole grains. However, such pasta is lower in calories and carbohydrates, and also has a high fiber content and in most micronutrients.

How to Make Pasta in a Healthier Way?

If you eat it in moderation, pasta can be part of a healthy diet. Integral pasta may be a better option for many, as it is lower in calories and carbohydrates, but higher in fiber and nutrients. However, in addition to the type of pasta you choose, what you use to accompany it is equally important. Calories can accumulate quickly when high-fat and calorie dressings are added, such as cream-based sauces and cheeses. If you have your weight under control, you can use a dash of heart-healthy olive oil , some fresh herbs or some of your favorite vegetables. You can also add the protein you like to the pasta to make it a balanced meal. For example, fish and chicken can add some extra protein to make you feel full and satisfied, while broccoli, peppers or tomatoes can provide additional fiber and nutrients.

Summary: To optimize the nutritional value of your pasta dish, add certain ingredients such as proteins, fats and heart-healthy vegetables. Try to limit sauces and cheeses that are high in calories.

In Conclusion:

Pasta is a staple food worldwide and contains some important nutrients. However, pasta is rich in carbohydrates. High carbohydrate diets can raise blood sugar levels and have been associated with some negative health effects. For this reason, it is important to keep portion sizes under control and choose healthy contours for your pasta, such as vegetables, healthy fats and protein. At the end of all, moderation is the key when it comes to pasta. While you can enjoy it occasionally, it is important to combine it with other nutritious foods and make sure it is only a component of a healthy diet in general.

 

22 Simple Ways to Be Healthier with Minimum Effort!

In today’s society, being healthier can be more difficult than it seems. People are always busy trying to balance time for work, family and other responsibilities. As a result, the objectives of the meal plans are often not achieved. However, staying healthy doesn’t have to be difficult. Here I show you 22 simple ways to be healthier with minimal effort.

1. Fill Half the Plate with Non-Starchy Vegetables:

Vegetables can basically be classified as starchy vegetables and non-starchy vegetables. Starchy vegetables generally have more carbohydrates and calories than non-starchy vegetables. Examples of starchy vegetables can be mentioned: potatoes, corn and beans. Non-starchy vegetables include spinach and other dark green leafy vegetables, such as carrots, broccoli and cauliflower. Filling half the plate with non-starchy vegetables is a simple way to adopt a healthier diet. They are low in calories but have many nutrients, fiber and water . By replacing part of the starchy vegetables and protein with non-starchy vegetables in your meals, you can eat the same amount of food and at the same time consume less calories. In addition, this simple strategy also saves you the trouble of worrying about the serving sizes you serve.

Summary: Filling half the plate with non-starchy vegetables is a simple way to eat healthier. Non-starchy vegetables are low in calories but have high fiber and nutrient content.

2. Eat in Smaller Plates:

Believe it or not, the size of your plate can affect the amount of food you eat. In one study, scientists found that people who ate in large plates ate 56% (142 calories) more than people who ate in small plates. An analysis of 72 studies, scientists consistently found that people ate more when they were offered larger portions and plates.

“The simple illusion of eating on a smaller plate could help you feel fuller with less food”.

Summary: Eating on a smaller plate is a simple way to trick your brain into eating less. This can be useful if you think the portions you currently eat are too large.

3. Replace Refined Carbohydrates with Unprocessed Carbohydrates:

Refined carbohydrates are commonly known as simple carbohydrates or ” empty ” carbohydrates, since they do not provide nutritional benefits. Refined carbohydrates are rigorously processed and stripped of almost all of their nutrients and fiber they grant. This means that they add extra calories to your diet without some nutritional benefit. Some examples of refined carbohydrates are: white flour, white bread and white rice. In addition, eating a diet rich in refined carbohydrates may increase the risk of chronic diseases, such as heart disease and type 2 diabetes. The choice of unrefined, unprocessed carbohydrates, such as whole wheat flour and brown rice, allows you to eat foods that you eat frequently but with added benefits, such as: fiber, vitamins, minerals and other nutrients.

Summary: Refined carbohydrates are sources of ” empty ” calories because they do not provide any nutritional benefit. Changing them for whole, unprocessed carbohydrates can increase your intake of nutrients and fiber.

4. Add Some Fruit to the Morning Oatmeal:

Fruits are a good way to add some color and flavor to oats in the morning. Fruits are loaded with large amounts of vitamins and minerals that are essential for optimal health. They also have a lot of fiber and water that can help you stay full longer. In addition, fruits are a great source of polyphenols (compounds that give fruits and vegetables shine). These compounds act as antioxidants in the body and can help fight inflammation and oxidative stress. In addition, studies have shown that polyphenols can help reduce the risk of heart disease, type 2 diabetes and premature death. A study in 7,447 participants found that people who ate more polyphenols had a lower risk of premature death, compared to people who ate less polyphenols.

Summary: Although fruits may contain high levels of sugar, it also contains significant amounts of vitamins, minerals and antioxidants, as is the case with polyphenols. Polyphenols can have great health benefits.

5. Eat Fatty Fish Frequently:

Fatty fish, such as salmon, are some of the most nutritious foods on the planet. They are an excellent source of omega-3 fatty acids , a type of essential fat that can only be obtained from food. Despite its importance, very few people in Western countries ingest sufficient amounts of omega-3 fatty acids. Research has shown that people who constantly consume a good amount of omega-3 fatty acids tend to have a lower risk of heart disease, less chronic inflammation and better mental health. Fatty fish are also a great source of group B vitamins. This group of vitamins helps the body produce energy, repair DNA and maintain optimal functioning of the brain and nervous system. Trying to eat at least two servings of fatty fish per week is a good start to enjoy good health. The best examples are salmon, mackerel and herring.

Summary: Fatty fish such as salmon, mackerel and herring are great sources of omega-3 fatty acids and B vitamins. It is advisable to try to eat fatty fish at least twice a week.

6. Consider Taking Certain Supplements:

Eating unprocessed food is the most common way to meet our nutritional needs. Natural foods contain a wide variety of nutrients that, in combination, help provide the most nutritional benefits. Even so, it is difficult for many people to meet their daily nutritional needs only through food. It is there where supplements can play an important role, as they provide large doses of nutrients in a practical presentation. Two supplements that are especially useful are: soluble fiber and fish oil. Soluble fiber supplements, particularly glucomannan, can help you stay fuller for longer, promote regular evacuation, reduce blood sugar and cholesterol. Fish oil supplements, such as cod liver oil, provide you with a large dose of omega-3, just like fatty fish. Diets high in omega-3 fatty acids, are linked to a lower risk of heart disease, less chronic inflammation and better mental health.

Summary: Although unprocessed foods are paramount, supplements may be helpful if you find it difficult to acquire nutrients from food. Two great supplements are fish oil and soluble fiber, such as cod liver oil and glucomannan respectively.

7. Drink Green Tea:

Green tea is one of the healthiest drinks you can drink. It is low in calories and contains a wide variety of nutrients and antioxidants. Antioxidants can help your body fight free radicals, molecules that are related to increased disease risk and are also responsible for premature aging. Studies have also shown that people who drink more green tea tend to live longer, have a lower risk of heart disease and a lower risk of type 2 diabetes. Green tea also contains epigallocatechin gallate (EGCG) and caffeine. These compounds can help you burn fat by increasing metabolism.

Summary: Green tea is one of the healthiest drinks you can drink. It is low in calories, but rich in nutrients and antioxidants. It also has impressive health benefits.

8. Drink Black Coffee:

It is no secret that most people love coffee. In fact, one study found that more than 160 million Americans drink coffee regularly. However, approximately two-thirds of people add sugar, milk, cream or other additives to coffee. Unfortunately, that means you may be adding extra calories to your diet. For example, a large Starbucks latte contains 204 calories and 14.4 grams of sugar. Compared to a cup of homemade coffee that contains less than 15 calories. Simply switching to black coffee can reduce the extra calories in your diet without eliminating caffeine intake.

Summary: Switching from coffee with milk or sweet to black coffee is a great way to reduce the intake of additional calories, while still enjoying the benefits of coffee.

9. Avoid Sugary Drinks:

If you want to be healthier, try to avoid sugary drinks. They contain no essential nutrients and basically consist of added sugar. For example, a can of Coca-Cola contains 39 grams or 10 teaspoons of sugar. Research has shown that sugar-sweetened beverages can increase the risk of type 2 diabetes, heart disease and even certain types of cancer. In addition, acids in soda can damage teeth, especially when combined with sugar. If you drink large amounts of soda, you can opt for a healthier drink like unsweetened carbonated water with lemon or green tea.

Summary: Sugary sodas are bad for your health and are packed with added sugar. If you drink enough soda, it is recommended that you switch to a healthier drink like green tea.

10. Always Keep Healthy Snacks at Your Fingertips:

Cravings often hinder attempts to eat healthy. In fact, approximately 50% of people have cravings regularly. This makes unhealthy foods very attractive. Storing your pantry of healthy snacks can help fight cravings when they arise. It’s also a good idea to keep some healthy snacks in your bag, to help you fight cravings when you’re not at home. Some healthy snacks include: a handful of nuts, fruits or even some dark chocolate.

Summary: Cravings can hamper an attempt to eat healthier. To avoid cravings, make sure you have lots of healthy snacks in your pantry, or in your bag for when you’re not home.

11. Drink a Glass of Water with Each Meal:

Water is important for health. Drinking enough water can help you maintain healthy brain function, concentration and a positive mood. In addition, water can help you lose weight by keeping you full and increasing the amount of calories you burn. If you find it difficult to drink enough water, try drinking a glass with each meal. This ensures that you drink at least a few glasses of water daily.

Summary: Water is important for health. If it is difficult for you to drink enough water, try to drink a glass with each meal.

12. Make a List Before You Go Shopping:

A grocery list is a powerful tool that can help you eat healthier. It helps you remember what you have at home, and provides you with a healthier food plan beforehand, this way you will avoid compulsive shopping. Moreover, studies have shown that people who use shopping lists are more likely to eat healthier and weigh less.

Summary: A shopping list can help you make healthier decisions when buying and avoid compulsive purchases. Studies have also shown that lists can help you eat healthier.

13. Go Shopping on a Full Stomach:

Shopping on an empty stomach can be a terrible idea if you are trying to stay healthy. Several studies have shown that people tend to buy more high-calorie foods when shopping on an empty stomach. By shopping after eating, you will not only avoid unhealthy compulsive shopping, it will also save you some money. This strategy would work even better if you combine it with an already planned food list.

Summary: Shopping on an empty stomach makes you more susceptible to compulsive shopping. Try to buy after eating to avoid temptations in the supermarket.

14. Choose Unprocessed Foods Instead of Highly Processed Foods:

Lately, people in Western countries are eating processed foods very frequently. Although processed foods are more practical, they often lack nutrients and increase the risk of chronic diseases. Simply eating more unprocessed foods can help you be healthier with minimal effort, as they tend to have more fiber and many types of vitamins and minerals. Unprocessed foods are single ingredient foods, which have mostly not been processed and lack chemical additives.

Here are some examples of unprocessed foods:

Apples


Bananas


Spinach


Integral rice


Raw meats


Whole eggs

Summary: In modern society, people consume many highly processed foods, which are low in nutrients. Simply choosing unprocessed foods can help you eat healthier since they have more nutrients and fiber.

15. Practice Eating Consciously:

Eating paying attention to your meals is a powerful tool that helps you eat healthier and with minimal effort. It is based on the concept of mindfulness, and it helps you pay attention to what you are eating, so you take into account the type of food you eat. In addition, many studies show that eating consciously can help you lose weight.

Here are some simple tips that can help you get more attention while you eat:

Eat slowly


Chew well.


Focus on how you feel when you are eating. Are you really hungry?


Turn off the TV and do not use the phone.

Summary: Eating with attention is a powerful tool that can help you eat healthier. It also helps you evaluate what you eat, why you eat and how fast you are eating.

16. Eat Sitting:

In today’s accelerated society, people are always eating anywhere. However, research has shown that eating on the go can affect the ability to process hunger signals. For example, a study with 60 women found that people consume more food and calories in general if they eat while they walk. Sitting is also a way of eating consciously. Combine it with some tips mentioned above so you can eat healthier and with less effort.

Summary: Eating sitting can help you process hunger signals better and eat less food.

17. Exercise Regularly:

Finding time to exercise is a common problem for many people around the world, especially for work. However, exercising regularly is important for a healthy lifestyle. In fact, there is much evidence to show that lack of exercise is related to poor health both mentally and physically. That said, there are many ways to include some exercise in your day, even if you have a busy schedule. For example, walking during lunchtime can greatly improve your health and well-being. In one study, 56 people walked thirty minutes three times a week during their lunch hour. This improved his enthusiasm and relaxation at work, while reducing nervousness.

Summary: Walking during breaks is a great way to get some exercise on a busy schedule. Try to walk with some colleagues to help make it a habit.

18. Use the Stairs Instead of the Elevator:

Using the stairs is a simple way to add exercise to your daily routine. It is also ideal for your long-term health. Research has shown that people who climb at least eight flights of stairs daily have a 33% lower risk of death than people who spend most of their time sitting. What’s more, using the stairs can actually be faster than taking the elevator. One study found that, on average, taking the stairs was 23.5 seconds faster for each floor. This includes the average waiting time for an elevator. If you constantly move between the floors of your workplace, taking the stairs could help improve your fitness and productivity while you exercise.

Summary: Taking the stairs is a great way to adapt the exercise to your routine. Surprisingly, it also seems to be faster than taking an elevator.

19. Try Using a Standing Desk:

People are usually sitting for a long time. In fact, research shows that the average office worker spends up to 15 hours sitting. In comparison, with an agricultural worker who sits around 3 hours a day. Unfortunately, research has shown that people who spend more time sitting have a higher risk of heart disease, type 2 diabetes, cancer and death. A standing desk could help you stand longer while still being productive. Moreover, several investigations carried out over a period of six months have shown that even people in the same job who use standing desks are 53% more productive.

Summary: A standing desk can help you stand for longer while you work. You are likely to have a lower risk of chronic diseases.

20. Disconnect from Technology One Hour Before Going to Bed:

Quality sleep is absolutely essential for optimal health. However, between 50 and 70 million Americans suffer from poor sleep. It seems that technology and other sources of artificial light are an important reason that prevents quality sleep. These devices emit blue light, a type of light wave that is common during the day. However, this means that devices can fool your brain and make you think it is day. Several investigations have shown that the use of artificial light before bedtime is related to an increased risk of breast cancer, mood disorders and depression. Avoiding technology an hour before going to bed can help improve sleep quality.

Summary: If you suffer from a bad dream, try to avoid technology an hour before bedtime. Certain devices such as the phone and the computer emit blue light, which can keep you awake for longer.

21. Sleep at the Same Time Each Night:

In addition to poor sleep quality, many people have difficulty falling asleep. Not being able to sleep can leave you exhausted, make you feel less active and even increase the risk of chronic diseases such as heart disease and type 2 diabetes. One of the most important reasons is not having a regular sleep schedule. On the contrary, having a set time to sleep helps train your body’s internal clock to fall asleep faster at a given time. In addition, a joint sleep program can also improve concentration and memory.

Summary: Having a fixed sleep schedule, even on weekends, can help you sleep faster, since this way your internal clock trains so you fall asleep at a set time.

22. Try to Practice Meditation Regularly:

Tension and stress can have an important impact on your state of health and mood. Research has shown that meditation is an effective way to relieve stress and improve overall health. For example, an analysis of 47 studies with more than 3,500 people found that conscious meditation helped reduce anxiety, depression and stress.

Summary: Meditation is a great way to relieve stress. Try to incorporate it into your routine a couple of times a week.

In Conclusion:

Being and staying healthy is easier than you think. In fact, there are many ways in which you can stay healthy only with minimal effort. These include having a glass of water with each meal, eating fatty fish, having a regular sleep schedule and choosing more unprocessed foods. In addition, shopping on a full stomach can help reduce cravings in supermarkets and avoid compulsive shopping, while conscious eating can help you take control of your eating habits. Adding only some of these strategies in your daily routine can lead to a healthier and happier lifestyle.

 

How to Eliminate Cellulite in Your Body? What is Cellulite?

Cellulitis:

Cellulite is a cosmetic condition that makes the skin look uneven and dimpled. It is very common and affects up to 98% of women. Although cellulite is not a threat to physical health, it is seen as unpleasant and undesirable. So it can be a source of stress and anxiety for those who have it. In this article I want to show you some causes of cellulite, if the diet has any incidence and what you can do to eliminate it.

What is Cellulite?

Cellulite, or ginoid lipodystrophy, is a condition in which the skin looks uneven, dimpled and looks like “orange peel.” It is caused by changes in the structure of fat cells and connective tissues that are under the surface of the skin. These changes can cause fat cells to swell and push into connective tissue under the skin. In addition, changes in blood supply to areas affected by cellulite can result in additional retained fluids in the skin. This gives the skin the uneven appearance that is associated with cellulite.

“Interestingly, cellulite is seen almost exclusively in women and most commonly develops in the thighs, belly and buttocks”.

It is often classified according to its severity:

Grade 0: There is no cellulite.

Grade 1: Smooth skin when standing, but the appearance of orange peel when sitting.

Grade 2: The skin looks like orange peel when standing and sitting.

Grade 3: The skin looks like orange peel when standing with deeply elevated and depressed areas.

However, there is currently no standard method to evaluate and categorize this condition.

Summary: Cellulite is a condition in which the skin becomes uneven and full of dimples. It commonly affects women, especially around the belly, thighs and buttocks.

What Causes Cellulite?

The reason why people develop cellulite is not yet fully known, but it is likely to be triggered by a combination of factors. The most common theories involve hormones, gender, lifestyle and inflammation. However, age, genetic susceptibility and body shape can also play an important role.

Hormones:

Cellulite develops due to changes in the size and structure of fat cells. That is why it has been suggested that hormones such as insulin and catecholamines, which are involved in fat breakdown and storage, could play a key role in their formation. For example, it has been suggested that any hormonal imbalance that promotes fat gain over fat breakdown, such as high insulin levels, could put a person at a higher risk of developing cellulite. In addition, since cellulite is almost exclusively seen in women, it is believed that estrogen could play an important role. This theory may have some weight, since cellulite develops after women reach puberty. It also tends to get worse during times when women are experiencing changes in estrogen levels, such as pregnancy and menopause. However, despite this speculation, the exact role that hormones play in cellulite formation is currently unknown.

 Gender:

Women are much more likely to develop cellulite than men . One of the reasons for this involves differences in the way in which women’s connective tissue and fat cells are arranged under the skin. Women have a large number of fat cells that are placed vertically under the skin, with the upper part of the cells that meet the connective tissue at a right angle. On the contrary, men tend to have a smaller number of fat cells that are arranged horizontally, so they are in a flat position with each other. This makes it much more likely that fat cells in women penetrate through connective tissue and become visible under the skin. These structural differences go somehow in explaining why cellulite is almost exclusively seen in women.

Lifestyle:

The appearance of cellulite can be made worse by the accumulation of fluid in the surrounding tissues. It has been suggested that changes in blood circulation in areas affected by cellulite may be partially responsible. Some scientists have also suggested that cellulite could be caused by an inactive lifestyle. Sitting for prolonged periods is considered to influence blood flow reduction and cause these changes in cellulite prone areas.

Inflammation:

Another theory is that cellulite is a connective tissue disorder caused by chronic low-grade inflammation. Some scientists have found immune cells that are linked to chronic inflammation, such as macrophages and lymphocytes, in tissues affected by cellulite. However, others have not found evidence of an inflammatory response in these areas.

Summary: The exact reason why people develop cellulite is unknown, but it is thought to be due to factors such as genetics, hormones and lifestyle.

Does Diet Play a Role in Cellulite Development?

The role of diet in the development and treatment of cellulite has not been well investigated. A group of scientists has suggested that a diet that contains excessive amounts of carbohydrates can make cellulite worse. This is because they think it could increase insulin hormone levels and promote an increase in total body fat. In addition, it has also been suggested that a diet that includes a lot of salt can increase fluid retention, possibly making them more noticeable. However, there is currently very little evidence to support these theories. That said, it is still a good idea to make sure you have a diet that does not contain excessive amounts of refined sugars or carbohydrates . It is also important to maintain a healthy weight and stay well hydrated. This is because weight gain and aging are related to an increased risk of developing cellulite. Therefore, maintaining a healthy and balanced diet could be useful. However, since cellulite occurs in almost all women, completely eliminating it may not be possible.

Summary: It is currently unclear what role diet plays in the treatment and prevention of cellulite. However, maintaining a healthy diet, staying hydrated and avoiding weight gain can be useful.

Could Improve (or Get Worse) with Weight Loss:

Weight loss is often promoted as a good way to get rid of cellulite. Weight gain can certainly make it worse, especially if you are already overweight, but the effectiveness of weight loss as a treatment is not clear. A small study found that weight loss helped reduce the severity of cellulite in most people, especially those who were overweight. However, about 32% of people in this study found that losing weight made their cellulite worse. The reason for this is not known, but it may be due to other factors. For example, differences in the structure and elasticity of connective tissue, as well as fluid retention, can contribute to the appearance of cellulite. In general, for most people, weight loss improves the appearance of cellulite, but this does not guarantee that it is the case for everyone.

Summary: Weight gain can make cellulite worse. However, weight loss does not always help and can make it worse for some people.

What Treatments are Available?

Although there is no known cure for cellulite, there is a wide range of treatments available for people concerned about their appearance:

 Creams and Lotions:

Many creams and lotions are intended to reduce the appearance of cellulite. The active ingredients in these products usually include caffeine, retinol and some plant compounds. They claim that they help improve the appearance of cellulite by:

Fat breakdown


Increased blood flow


Increased skin elasticity


Reduction of fluid retention

However, these products have not been studied in depth and their benefits are not clear.

 Manual Stimulation:

Manual stimulation involves skin massage with gentle pressure. It is said that this helps drain excess fluid and reduce the appearance of cellulite. It is also believed to work by breaking down fat cells so that they “rebuild,” realign and distribute more evenly, making your skin appear softer. Observational studies have found that this technique could help reduce the appearance of cellulite in the short term.

Sound Wave Therapy:

Acoustic wave therapy (TOA) sends low-energy shock waves through tissue affected by cellulite. It is believed that this can help increase blood flow, reduce fluid retention and break down fat. Some studies have found that TOA is effective in reducing the appearance of cellulite. However, other studies have found no effect, and the results are mixed. More studies are needed to find out if TOA is an effective treatment.

Laser or Light Therapies:

The high power laser or light-based devices are used directly on the skin in a non-invasive procedure or used under the skin in a more invasive procedure. Until now, non-invasive treatments have not been very successful. However, studies on invasive laser therapy have found that it can help improve the appearance of cellulite. Invasive laser light therapy is believed to work by the fusion of fat cells and some of the connective tissues that pinch the skin and generate dimples. It can also rejuvenate the skin and increase the production of collagen. However, studies so far have been very small. More research is needed.

 Radiofrequency Treatment:

The radiofrequency treatment consists of heating the skin using electromagnetic radio waves. Like laser therapy, it works by promoting skin renewal and collagen production, as well as the breakdown of fat cells. The intensity of the treatment can be adjusted by changing the frequency of the radio waves. It is often used in combination with other therapies such as massage. In general, most studies investigating radiofrequency treatments have shown little efficacy and produced mixed results. Because of this, it is not currently known how effective this treatment is, especially in the long term.

 Other Treatments:

There are many other treatments that claim to treat and cure cellulite, including:

Supplements: Includes Ginkgo biloba, Centella asiatica and Melilotus officinalis.


Mesotherapy: Many small injections of vitamins in the skin.


Carbon dioxide therapy: Infusion of carbon dioxide under the skin.


Subcision: Small incisions to break the pieces of connective tissue that clamps the skin.


Compression stockings: Pressure stockings to help with fluid retention.


Collagen injections:Collagen injection in the affected areas.

However, the quality of the evidence in these cellulite treatments is generally very low, making it difficult to know how effective they are.

Summary: There are many different treatments available for cellulite. However, the studies investigating most of them are unreliable, and little is known about their long-term effects.

 Can you Get Rid of Cellulite?

If you are concerned about cellulite, some of the methods discussed above may improve your appearance. However, there is currently no treatment that has proven effective for long-term elimination. In general, it may not be possible to completely avoid cellulite. However, eating a healthy diet, exercising and maintaining a healthy weight can help keep it at bay.

 

7 Side Effects of Excess Apple Cider Vinegar!

Apple cider vinegar is a natural tonic. It has several health benefits that are supported by scientific studies in humans. However, people have also raised concerns about whether it is safe and possible side effects. This article reviews the possible side effects of apple cider vinegar.

What is Apple Cider Vinegar?

Apple cider vinegar is produced from the mixture of apples with yeast. Once the yeast is mixed, it converts the sugar from apples into alcohol. Then, bacteria are added to the mixture, which ferment the alcohol in acetic acid. Acetic acid represents about 5 to 6% of apple cider vinegar. It is classified as a “weak acid,” but still has quite strong acidic properties when concentrated. In addition to acetic acid, vinegar contains water and traces of other acids, vitamins and minerals.

Several studies in animals and humans have found that acetic acid and apple cider vinegar can promote fat burning and weight loss, lower blood sugar levels, increase insulin sensitivity and improve levels of cholesterol.

Summary: Apple cider vinegar is made from acetic acid, which can provide several health benefits. These include weight loss, lower blood sugar and healthier cholesterol levels.

7 Side Effects of Apple Cider Vinegar:

Unfortunately, it has been reported that apple cider vinegar causes some side effects. This is particularly true in large doses. Although small amounts are generally good and healthy, drinking too much can be harmful and even dangerous.

1. Delay in Stomach Emptying:

Apple cider vinegar helps prevent sudden increases in blood sugar levels by reducing the rate at which food leaves the stomach and enters the lower digestive tract. This delays its absorption in the bloodstream.


However, this effect can worsen the symptoms of gastroparesis, a common condition in people with type 1 diabetes.


Gastroparesis causes the nerves in the stomach not to function properly, so food stays in the stomach for too long and does not empty at a normal rate.


The symptoms of gastroparesis include heartburn, inflammation and nausea. For type 1 diabetics who have gastroparesis, timing insulin with meals is very difficult because it is difficult to predict how long it will take for the food to be digested and absorbed.


A controlled study looked at 10 patients with type 1 diabetes and gastroparesis.


Drinking water with 2 tablespoons (30 ml) of apple cider vinegar significantly increased the amount of time that food remained in the stomach, compared to normal water consumption.

Summary: It has been shown that apple cider vinegar slows the rate at which food leaves the stomach. This can make gastroparesis symptoms worse and make blood sugar control more difficult for people with type 1 diabetes.

2. Digestive Side Effects:

Apple cider vinegar can cause unpleasant digestive symptoms in some people.


Studies in humans and animals have found that apple cider vinegar and acetic acid can decrease appetite and promote feelings of fullness, which leads to a natural reduction in caloric intake.


However, a controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion.


People who consumed a drink containing 25 grams of apple cider vinegar reported less appetite, but also significantly greater sensations of nausea, especially when the vinegar was part of a drink with an unpleasant taste.

Summary: Apple cider vinegar can help reduce appetite, but it can also cause nausea, especially when consumed as part of a bad-tasting drink.

3. Low Levels of Potassium and Bone Loss:

There are no controlled studies on the effects of apple cider vinegar on blood potassium levels and bone health at this time.


However, there is a report of a case of decreased blood potassium and bone loss that was attributed to large doses of apple cider vinegar taken over a long period of time.


A 28-year-old woman consumed 250 ml of apple cider vinegar diluted in water daily for six years. She was admitted to the hospital with low levels of potassium and other abnormalities in blood chemistry. In addition to this, the woman was diagnosed with osteoporosis, a condition of brittle bones that is rarely seen in young people.


The doctors who treated the woman believe that large daily doses of apple cider vinegar led to the minerals being leached from their bones to cushion the acidity of their blood. They also noted that high levels of acid can reduce the formation of new bone.


Of course, the amount of apple cider vinegar in this case was much more than most people would consume in a single day – in addition, it did every day for many years.

Summary: There is a case report of low potassium levels and osteoporosis probably caused by drinking too much apple cider vinegar.

4. Erosion of Tooth Enamel:

Acidic foods and drinks have been shown to damage tooth enamel.


Non-alcoholic beverages and fruit juices have been studied more extensively, but some research shows that acetic acid in vinegar can also damage tooth enamel.


In a laboratory study, the tooth enamel was immersed in different vinegars with pH levels ranging from 2.7 to 3.95. Vinegars led to a loss of 1 to 20% of the minerals in the teeth after four hours.


It is important to note that this study was carried out in a laboratory and not in the mouth, where saliva helps to reduce acidity. However, there is some evidence that large amounts of vinegar can cause tooth erosion.


The case study also concluded that severe tooth decay of a 15-year-old girl was caused by consuming one cup (237 ml) of undiluted apple cider vinegar per day to aid weight loss.

Summary: Pickled acetic acid can weaken tooth enamel and lead to the loss of minerals and decay.

5. Burns in the Throat:

Apple cider vinegar has the potential to cause esophageal (throat) burns.


In a review of harmful liquids accidentally swallowed by children, it was determined that vinegar acetic acid was the acid that most commonly caused throat burns.


The researchers recommended that vinegar be considered a “potent caustic substance” and kept in childproof containers.


There are no published cases of throat burns from apple cider vinegar itself.


However, a case report found that a tablet of apple cider vinegar caused burns after staying in a woman’s throat. The woman said she experienced pain and difficulty swallowing for six months after the incident.

Summary: The acetic acid in apple cider vinegar has caused throat burns in children. A woman experienced throat burns after a tablet of apple cider vinegar lodged in her esophagus.

6. Skin Burns:

Due to its strongly acidic nature, apple cider vinegar can also cause burns when applied to the skin.


In one case, a 14-year-old girl developed erosions in her nose after applying several drops of apple cider vinegar to remove two moles, based on a recipe she had seen on the Internet.


In another case, a 6-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar.


There are also several anecdotal reports on web pages of burns caused by the application of apple cider vinegar to the skin.

Summary: There have been reports of skin burns that occur in response to the treatment of moles and infections with apple cider vinegar.

7. Drug Interactions:

Some medications may interact with apple cider vinegar:

Diabetes Medications:People who take vinegar and insulin or medications that stimulate insulin may experience dangerously low blood sugar or potassium levels.


Digoxin (Lanoxin):This medicine lowers blood potassium levels. Taking it in combination with apple cider vinegar could lower potassium too much.


Some diuretic medications:Some diuretic medications cause the body to excrete potassium. To prevent potassium levels from decreasing too much, these medications should not be consumed with large amounts of vinegar.

Summary: Some medications may interact with apple cider vinegar, including insulin, digoxin and certain diuretics.

How to Consume Apple Cider Vinegar Safely?

Most people can consume reasonable amounts of apple cider vinegar by following these general guidelines:

Limit consumption:Start with a smaller amount and gradually increase it to a maximum of 2 tablespoons (30 ml) per day, depending on everyone’s tolerance.


Minimize dental exposure to acetic acid:Try diluting the vinegar in water and drinking it through a straw.


Rinse your mouth:Rinse your mouth with water after taking it. To avoid further damage to the enamel, wait at least 30 minutes before brushing your teeth.


Consider avoiding it if you have gastroparesis: Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 ml) in water or salad dressing.


Keep allergies in mind:Apple vinegar allergies are rare, but stop taking it immediately if you experience an allergic reaction.

Summary: To consume apple cider vinegar without taking risks limits daily intake, dilute it and avoid it if you have certain pathological conditions.

Bring the Message Home:

Apple cider vinegar can provide several health benefits. However, to take it without taking risks and prevent side effects, it is important to control the amount you consume and be careful how you take it. While a small amount of vinegar is good, drinking more is not better and can even be harmful.

 

5 Benefits of Avocado Oil Demonstrated by Science!

Avocado, also known as avocado, is a fruit with a high fat content and much appreciated in food. Their possibilities in the kitchen are very wide, from salads to various hot dishes. In this article we will focus on the properties of avocado oil, and 5 incredible benefits of this food that science has been able to demonstrate. Are you ready? We start

1. High Content of Oleic Acid, an Ally of Cardiovascular Health:

The avocado oil is formed by 70% oleic acid. It is a monounsaturated fatty acid belonging to the Omega 9 group, which is known for its excellent properties for people’s health. Normally when talking about oleic acid, we talk about olive oil, but as we can see, there are other foods such as avocado, which contain a lot of this healthy fatty acid. Only 12% of avocado oil is made up of saturated fatty acids, while polyunsaturated fatty acids represent 13%. At this point there is no doubt about the benefits of oleic acid for health. Numerous studies have shown that avocado fat reduces the content of bad cholesterol or LDL in the blood, while increasing the amount of good cholesterol or HDL. There are also some studies that show that oleic acid is able to reduce the amount of triglycerides in the blood. This translates into a decrease in the risk of suffering from cardiovascular diseases such as myocardial infarction or cerebral stroke.

2. Contains Lutein, a Beneficial Antioxidant for the Eyes:

We keep talking about the benefits of avocado oil for health. In this case we will talk about a characteristic of this food that is not well known by the population. Avocado oil is a good source of lutein, a carotenoid-like pigment that is found naturally in the eyes of all humans. Lutein has a powerful antioxidant function that helps protect eye health. We point out that the human body is capable of producing lutein, so the only way to get this important pigment is through food.

“Several studies have shown that lutein can reduce the risk of serious diseases such as macular degeneration, as well as other eye conditions such as cataracts”. 

Therefore, avocado oil can be a good ally when it comes to protecting the health of our eyes

3. Promotes the Absorption of Important Nutrients:

There are some nutrients that need the presence of fat to be absorbed in the digestive system. These nutrients belong to a group of substances that we call lipophilic and hydrophobic molecules. This means that they are soluble in fat, but insoluble in water. Some examples of these nutrients are vitamin A and vitamin D, in addition to many nutrients such as the carotenoid antioxidants we have discussed in the previous point. A recent study has shown that adding avocado oil to salads increases the absorption of carotenoids , present in various plant foods, such as carrots, spinach and romaine lettuce. Specifically, there was talk of an increase in absorption of 4.3 to 17.4 times compared to a fat-free salad.

4. Neutralizes Free Radicals and Reduces Oxidative Stress:

Free radicals are highly reactive molecules that form in the different cellular processes that take place inside the cells. These free radicals damage various structures such as cell membranes and organelles, making them unable to perform their function well. Free radicals are also related to aging and some diseases such as type 2 diabetes and heart disease. A study in rats suffering from diabetes has demonstrated the ability of avocado oil to neutralize free radicals, thus preventing these molecules from damaging the organism in which they are found. The study especially points out the effectiveness of avocado oil in neutralizing free radicals in mitochondria.

5. Reduces Skin Damage and Irritation:

Avocado oil has the characteristic that it is very penetrable and easily absorbable through the outer layers of the skin. This makes avocado oil an excellent product for cosmetics, functioning as an excellent skin moisturizer. To obtain its benefits, it is enough to apply a small amount of avocado oil on the skin, after that, we only have to massage the area gently and in a circle for a few minutes, until the oil has been absorbed almost completely. After a few applications you should see its effects, improving skin elasticity, hydration and reducing flaking. It is also a great option for the treatment of skin irritations, such as eczema, psoriasis, heel cracks, dandruff and insect bites and bites. These are the 5 health benefits of avocado oil that we find most interesting. If you liked this article, we invite you to see the next one where we tell you the Avocado Properties . What do you think of this food? Is it part of your usual diet? You can leave a comment with your opinion; we would like to know it.

 

5 Benefits of Farro, an Old, Healthy and Nutritious Grain.

The farro is a grain that has been used for thousands of years and has now become more popular. Not only for its good taste, but also for its healthy characteristics as it is full of fiber, protein, vitamins, minerals and antioxidants. Making it a good alternative to refined grains and being able to be easily added to your diet.

What is the Farro?

The farro is an old wheat grain of Mesopotamian origin. Farro is Italian for “Old Wheat Grain” and does not refer to the grain itself. It is usually used to describe 3 types of grains:

Einkorn (Wheat Scale): Small Farro, scientifically known as Triticum Monococcum


Emmer : Medium Farro, scientifically known as Triticum Dicoccum


Spelt (Spelled): Big Farro, scientifically known as Triticum Spelta

There is much confusion about the true name of the farro, because the three names are used interchangeably in different regions and countries. In the United States and in Europe, the Emmer type is the most found. It is sold dry and prepared in water until it is soft and fluffy. Before being prepared, it looks like coarse wheat grain, but then it looks more like barley. It is small, light with a considerable layer of bran. The farro is very coveted for its nutty flavor and its spongy texture. It is a great alternative to popular grains, such as rice, quinoa, barley and some others. It can be consumed by itself or as an ingredient in stews, salads and soups. It can be mixed with fruits and cream as with granola and porridge.

Among the Benefits of the Lining we Find:
1. Nutrition:

The farro is extremely nutritious. It is an excellent source of protein, fiber and nutrients such as magnesium, zinc and some B vitamins. This makes it more nutritious than rice or some other refined wheat.

A quarter cup (47 grams) of farmer emmer, contains:

170 Calories


34 grams of carbohydrates


1 gram of fat


5 grams of fiber


6 grams of protein


20% of the RDI of Vitamin B3


15% of Magnesium RDI


15% of the Zinc RDI


4% of Iron RDI

Zinc is essential for a healthy immune system as well as helping to break down carbohydrates during digestion. Magnesium is essential for strong bones, optimal immunity and healthy function of the muscles and nervous system, as well as regulating the heart’s pulses. Regulates glucose levels and improves insulin sensitivity. Vitamin B3 (niacin), along with other B vitamins, help convert food into energy. It keeps hair, skin and eyes healthy as well as helps in other functions.

2. Contains More Fiber Than Other Grains:

Today’s diets usually do not contain much fiber. In a single cup of farmer emmer, you could find the recommended 20% fiber. It is very similar to quinoa, but it has more fiber than brown rice, pasta and couscous. Following a diet high in fiber, may include decreasing the risk of type 2 diabetes and some heart disease.

“Fiber has also been shown to prevent sugar levels from rising too high and can lower your total cholesterol”.

Fiber also help in the health of your digestive system. Some types of fiber feed the bacteria found in our intestines. This helps prevent or resolve constipation.

3. Contains Antioxidants:

Grains are commonly associated with good health because it contains different types of antioxidants such as polo-phenols, carotenoids, phyto sterols and selenium. Grains, fruits and vegetables, are excellent sources of fiber in a diet. Studies have suggested that a diet, rich in polo phenols, may decrease the rate of diseases such as cancer, heart problems, diabetes, osteoporosis and some degenerative diseases. The diabetes rate was reduced by 32% by consuming 3 servings of whole grains, according to a study. Another study of 45 cases found that consuming 3 servings of whole grains can reduce the risk of heart disease by 22% and a stroke by 12%.

4. A Great Source of Protein:

To be a grain, farro is a great source of protein. A quarter cup (47 grams) of emmer can contain 6 grams of protein, which is similar to quinoa , but taller than brown rice and whole wheat. When this is combined with some other plants such as legumes, the farro becomes a complete source of protein, giving the human the necessary amino acids for good health. This should be good news for vegetarians in search of a high source of protein. Studies have shown that meals with more protein keep you full longer because of the increase in hormones that give you the feeling of being full and reduce the hormones of hunger. A study of 19 overweight women was conducted for 12 weeks, resulting in a consumption of 440 calories less and the loss of 10.8 pounds, with a diet high in protein. Apart from being able to lose weight, protein is also essential for increasing muscle mass. Finally, consuming more protein is of great benefit to heart health. This is because a high protein diet reduces blood pressure and cholesterol. These 2 are the biggest risks for heart disease.

5. Lose Weight:

There are no specific studies that show that farro helps in weight loss, but it contains many properties that could help. If you want to lose weight, farro is much healthier than some other grains. First, a serving of farro, only contains 170 calories. Also, being high in protein and fiber, it reduces appetite and keeps you full longer. The farro also has a low glycemic index, which means that it is digested more slowly, does not raise the level of blood sugar and gives stable energy throughout the day. This helps keep sugar levels and appetites related to unstable sugar levels. In a study of 15 cases, he found that consuming 3 servings of grains can be associated with a low Body Mass Index and fat reduction.

Any Contradiction?

It is usual for people to think that farro like other old grains have less gluten than modern wheat and that they can be safely consumed by people who have a contradiction with gluten. It is thought that, if the farro is submerged in water at night and then washed, it is more tolerable to digest for people who are sensitive to gluten. However, farro is part of the wheat family, so it will always contain gluten. This means that it should not be consumed by people with celiac disease. Some studies have shown that old grains can be toxic to these people.

How to Choose the Best Farro?

It was previously difficult to find, but now many supermarkets are stocking farro. It can also be found in some health food stores. It is usually sold dry and the beans are cooked in water until they are soft and fluffy. They are sold in whole grain, semi-whole, and shelled. For better nutrition, it is better to buy whole grain because it contains more fiber and retains all nutrients. The semi-whole contains part of the bran while the shelling has no bran. The only benefit of semi-whole and shelled is that it cooks faster since it should not be dipped in here like whole grain. The shelled farro cooks very quickly, in only about 15 to 20 minutes. The semi-shelled, without being rested in water, is cooked in 25 minutes while the whole grain is taken between 30 to 40 minutes plus the rest in water overnight. The farro comes with 3 different types of bran, the long, medium and broken. If you want the best nutrition, choose the long or medium. These have not been broken so it maintains the best nutrition. The long farro can be broken in coffee grinder or in the blender for faster cooking.

It is Easy to Add Your Diet:

Farro is very easy to add to your diet. It can be eaten like any other grain such as rice, barley, or quinoa. It can also be added to salads, soups, stews, risottos and casseroles. Some people prefer to eat it for breakfast, similar to granola, combining it with yogurt, milk or cream, fresh fruit and honey.

These are Some Recipes:

Risottos: This recipe for farro with pumpkin risotto or this version with mushrooms


Salads: there are many types of salads with farro, including this and this variation with tomatoes


Soups: Try this pumpkin soup, a farro soup and curly sprouts or this Tuscan farro soup.


Breakfasts: this recipe for farro and apple for breakfast with raspberries and hazelnut nuts or this one with almond oatmeal with lining and honey.

These are just some recipes you can try. There are many recipes with many ideas online for you to try.

Final Note:

The farro is an old grain with a nutty taste and a spongy texture. It is very versatile and can be used in many dishes. It has a lot of protein, fiber and many nutrients. The farro has many benefits to our health, including protection against heart disease and aid in weight loss. Farro is a nutritious and tasty alternative to refined grains.