Tag Archives: Quick Tips

Meat to Beat the Blues

If you’re feeling down, you may want to consider eating some beef. According to the September ’13 Reader’s Digest, a recent Australian study found that “women who ate between two and four ounces of grass-fed beef or lamb a few times a week were twice as likely to be free of depression or anxiety as those who ate less.”

The researchers speculate that it might have been the good omega-3 fats in the grass-fed animals that did the trick.

—Steve Holman

Food Facts

7210-eat3Grapefruit may be a good addition to your protein drinks, according to the August ’13 Reader’s Digest. “Mixing this refreshing fruit in a blender breaks down cell walls, which makes cancer-fighting lycopene more available for your body to absorb.

Olive oil can help squash hunger, according to the July/August ’13 Health. “People given olive oil showed a higher level of the satiety hormone serotonin in their blood than those who ate other fats. The aroma had a lot to do with it, so savor the smell before eating.

Dark chocolate has been shown to improve mood, but new research suggests that it may help prevent heart attacks. According to the September/October ’12 Well Being Journal, the flavonoids in the cocoa help the body fight off free-radical damage that can cause cholesterol to turn to plaque on artery walls.

Chewing gum has been found to kill sweet cravings—choose the sugarless variety—and according to the July ’13 Prevention, it can also boost thinking and alertness. How? It increases blood flow to the brain. Oh, and as you chew, you burn more calories. Bonus!

—Becky Holman


Open Sesame

7210-eat5According to the March ’13 Reader’s Digest, a recent study found that “when people with high levels of LDL cholesterol ate a few spoonfuls of sesame seeds a day, their LDL levels dropped by almost 10 percent more than when they followed a healthy diet sans sesame seeds.”

It might be worth sprinkling some on your oatmeal in the mornings—and throw some in your salad at night too.

—Steve Holman


Snooze Supplements

7208-eat3Getting enough sound sleep is important to your muscle gains and fat loss. If you have trouble sleeping, one supplement to try is 5-hydroxytryptophan, or 5-HTP.

According to the May ’12 Bottom Line Health, it plays a key role in serotonin production. That helps regulate mood and is the biochemical precursor of melatonin.

Another sleep aid is phophytidylserine, a soy lipid that has been shown to lower the stress hormone cortisol. Having more meltaonin and less cortisol leads to sound, soothing, size-building sleep.


Clogging Carbs

7208-eat2According to the November/December ’12 Well Being Journal, “Not all LDL cholesterol is bad. Good or bad depends on particle size.” What’s more, refined carbohydrates increase triglycerides, in turn increasing the amount of “small low-density LDL” cholesterol, which clogs your artery walls.

“In a cohort study of 53,644 men and women over 12 years [researchers found that] replacing 5 percent of calories from saturated fat with high-glycemic carbohydrates was associated with a whopping 33 percent increase in heart attack occurrence.”

—Steve Holman


7-Up Your Metabolism

7207-eat5When you go on a diet, your metabolism begins to slow down to conserve energy. Your body thinks it could be starving, and your rate of fat loss plummets.

One way to combat that is with 7-keto DHEA. According to the October ’12 Better Nutrition, it’s a nutrient that is naturally present in our bodies but declines with age. It isn’t a stimulant. What it does is improve calorie-burning ability at the most basic level by increasing resting metabolism.

Try 100 milligrams twice daily. That should do the uptick trick.

—Steve Holman


New View: Eggs Are Good for You

7207-eat6In a special health report put out by the magazine Prevention, a section on eggs was particularly interesting: “Research found that individuals who ate two eggs for breakfast as part of a low-calorie diet lost 65 percent more weight and had a 61 percent greater reduction in body mass index than their counterparts who started the day with an equal-calorie bagel breakfast.”

Eggs keep your blood sugar stable longer, whereas bagels drive it up and then it bottoms out in an hour or so, causing more hunger.

Oh, and we’re talking whole eggs here. The yolk is where cancer-fighting, brain-building choline is found—one egg has about 30 percent of your RDA for choline.

—Becky Holman


Eat More Beets

7206-mind2According to the March ’13 Reader’s Digest, beets are nutrient packed and help produce nitric oxide, which opens blood vessels to allow more flow to your brain, as well as other parts of your body.

Bonus: Nitric oxide helps you get a better pump in the gym—and in the bedroom.

—Steve Holman


4 Key Foods to Help you Live Longer

7205-mind5One of the secrets of longevity, aside from having good genetics, is to eat a variety of colorful fruits and vegetables. They are full of nutrients and antioxidants that help ward off disease, and the more diverse your choices, the better; you want to eat a wide variety of them. Even so, there are a few key choices if you’re looking for maximum longevity, according to the February ’13 Prevention, foods:

Grapefruit: “A 2010 study from the Hebrew University of Jerusalem and Massachusetts General Hospital found that naringenin [the antioxidant that gives grapefruit its bitter taste] can help the liver break down fat acids the way some diabetes drugs do.”

Cranberries: Specific nutrients in this fruit can protect you from infections, reduce the risk of heart disease—plaque buildup in arteries—and prevent some cancers.

Garlic: The allicin in garlic has been shown to lower blood pressure. Plus, garlic has been shown to help prevent certain types of cancer.

Coffee: It’s loaded with polyphenols, which have been shown to offer myriad health benefits. “A recent study looking at more than 400,000 people found that drinking coffee daily (up to five cups) was associated with less risk of dying of health problems such as diabetes, heart disease or infections.”

—Steve Holman

Pepper Your Cardio

You may have heard that peppering your food can increase your metabolism. Well, it’s true, and it can work even better in supplement form taken before exercise.

According to the July/August ’11 Well Being Journal, “A study in the Journal of Nutritional Science and Vitaminology reports that taking a capsaicin supplement one hour before aerobic exercise increased fat burning.”

Bonus: It can also reduce appetite.

—Becky Holman