Stress-Eat in Style

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Stress Eat, Josh BezoniSo many of us struggle with stress eating. The struggle of daily life can feel overwhelming and in an attempt to cope, we stuff our mouths and stomachs with fatty comfort foods. Yet, this only exacerbates the issue. As stress mounts, our waistlines expand and our self-esteem shrinks—but what if there were a way to eat and lose pounds? What if there was a way to eat comfort foods that make us feel don’t just make us feel comfortable, but make us feel better?

There is! Seriously. Here are some fantastic healthy alternatives to traditional ‘comfort foods:’

Oatmeal: Oatmeal has carbs, a LOT of them. Carbs tell your brain to make serotonin. Serotonin=happy hormone. Therefore, if you eat oatmeal, you will be happy. Though this is a simple explanation for why oatmeal is such an awesome substitute, it is more or less the extent of it. Oatmeal also coerces a steady blood sugar response, which one, is great for your waistline and metabolism, and two, means steady serotonin.

Oranges: The beloved fruit of Florida decreases cortisol levels in humans. Cortisol is the body’s number one stress hormone. So more oranges equal less stress. Plus, oranges have been proven to reduce blood pressure levels when people are subject to stressful circumstances.

Turkey: The staple of Thanksgiving boasts an amino acid that goes by L-tryptophan, and L-Tryptophan also triggers serotonin release which means it triggers happy for you.

Salmon: Salmon and many other types of fish have a very large count of omega-3 fatty acids. Although ‘fatty acids’ may not exude undertones of fresh, healthy, nutrition, these do. In fact, they incite a reduction in stress levels when consumed in appropriate servings. According to a study published in none other than the respected Diabetes & Metabolism, omega 3s prevent cortisol events from peaking. Another study conducted in Michigan went so far as to say that omega 3s decrease anxiety by an astounding 20%.

Avocados: Everyone’s new favorite food has wonderful nutritional benefits when consumed in moderation. Their high potassium content helps reduce stress-induced spikes in blood pressure. Although bananas may get all the credit for potassium, avocados actually have more!

These are just a few foods that provide a tremendous alternative to more generic comfort foods. The next time you open the freezer to look for a gallon of ice cream, consider eating something that not only tastes good, but is good for you.

Time to Place Whey by the Wayside

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If you’ve ever even thought of lifting weights or undergoing any sort of weight training regimen, you have probably thought about purchasing the most fundamental supplement to ever grace the vitamin industry, whey protein. Known for its incredible popularity and its supposed ability to foster a more rapid development of stronger, more resilient muscle fibers, its negative associations often, all-too-often, in fact, slip under the radar.

So, in light of these aforementioned negative associations, I would like to elaborate. There are, in reality, two major hindrances to whey protein as a product:

Whey Protein Absorption: According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism, the rate of protein absorption is eight grams every hour. While there are certainly a variety of factors that contribute to this, the single largest influencing factor is undoubtedly the fact that the whey is not broken down into small enough peptides by our body’s natural enzymes in order to be absorbed in time, and if the protein is not absorbed in time, then it essentially useless.

Whey protein can only be absorbed efficiently over the course of 1.5 hours, so even if a particular protein has 60g in a single serving, only about 12-20g of that 60 will be put to good use. That means the vast majority of the rest of that whey protein is bound to be excreted, nutritious value and all. It’s wasted.

Insulin Release Associated with Whey: Let’s play a game. If I presented you with a serving size of generic white Wonder bread, and a serving size of standard whey protein isolate, and asked which if these causes a greater spike in insulin, what you say? Would you choose the well-touted, known to be terrible for you, nutritionally devoid white bread, or the muscle and nutritional supplement, whey protein? Remarkably, the answer is…you guessed it! Whey protein.

As outrageous as it seems, whey protein actually causes a greater spike in insulin than white bread. According to a study published in Nutrition & Metabolism as of 2012, the specific amino acids in whey protein actually emulate beta cells to such a degree that they secrete more insulin than a similar serving of carbs from white bread.

Of course, I am only referring to insulin release in this scenario. Obviously, when taking into account nutritional value as a whole, white bread is no match for whey protein. Yet, that said, there really is no ignoring the fact that your fat-burning capability is noticeably afflicted when there is a presence of excess insulin; so ideally, choosing foods with a lower insulin response is preferable.

The fact is that whey protein is by no means the best supplement around despite whatever its incredible popularity might suggest. The next time you’re shopping around for strength training supplements, I’d recommend you check out time-released proteins where your body is able to absorb the nutritious value of whatever you’re consuming over an extended period of time, and then you will be able to gain the most out of what you buy.

Late Night Snack that Burns Fat & Fights Stress

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Yes, you read correctly, the the title of this article is “Late Night Snack that Burns Fat & Fights Stress.” I bet you never thought you could use all of these awesome adjectives to describe one food item, did you? Do you want to try to guess what it is? I’ll give you a few hints: it’s a fruit from Barbados, it’s citrusy, it’s slightly pink, and it’s delicious. If you guessed a grapefruit, you just won the lottery my friend, and I’ll tell you why!

This healthy snack will revolutionize the way you snack throughout the day and especially late at night. Let’s start with the never-ending list of health benefits that grapefruits provide. Grapefruits contain 26% more vitamin C than oranges. These leads them to be an excellent source of antioxidants that will promote healthy skin, hair, nails, and bones. Grapefruits also possess anti-aging properties that promote youthfulness and a healthy glow. Moreover, grapefruits fight stress due to the fact that vitamin C significantly lowers levels of a stress hormone called cortisol. Cortisol is also a fat-storing hormone that is directly linked to increased belly fat, so the fact that all that vitamin C found in the grapefruit lowers the hormone quantity means that it will not only help you combat stress, but it will also help you burn fat simultaneously. Can it get any better than that?

Yes it can! Grapefruits also serve as an appetite suppressor and a cravings crusher. Researchers from the Vanderbilt University found that when people added fresh grapefruit to their diet they automatically consumed 500 less calories per day and their weight loss rate increased over 13%. If you’re not convinced, I totally understand; it’s hard to believe, but grapefruits are the real deal! In another study, researchers from Scripps Clinic in California discovered that over the course of 12 weeks, overweight people who ate fresh grapefruit before meals lost five times more weight than individuals who didn’t. If that doesn’t convince you, I don’t know what will. So go ahead, add this low-glycemic, this low-sugar carbohydrate, this amazing fruit to your late snack sessions and your overall diet and begin to enjoy all of the benefits that will soon result from it.

Red Meat and Cancer: 6 Tips to Lower Your Risk

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As you’ve probably heard, the World Health Organization has declared processed meat as definitively carcinogenic to humans and red meat as “probably” carcinogenic. Vegetarians and vegans had cause for celebration at this news, but the rest of the world reacted with an understandable amount of terror.

Over at Huffington Post, a nutritionist laid out some of the facts of this revelation in an easy to understand way.

First off, the news that processed meat is carcinogenic is not exactly new. The research has been going for decades and if you’ve seen the influx of health documentaries like “Food, Inc” you’ve probably noticed that. Also, it simply shouldn’t be surprising. Even the most lamen of eaters have to know that spam and hot dogs aren’t natural or good for you.

Regardless, the International Agency for Cancer Research (IACR) recently gathered 22 scientists to review 800 studies regarding the consumption of processed meat (anything salted, fermented cured or smoked) and red meat. Their conclusion was that “on the basis of the large amount of data and the consistent associations of colorectal cancer with consumption of processed meat across studies in different populations, which make chance, bias, and confounding unlikely as explanations, a majority of the Working Group concluded that there is sufficient evidence in human beings for the carcinogenicity of the consumption of processed meat.”

Essentially, even when you rule out the other possible contributory factors, such as chance and bias, the correlation data between processed meat and cancer remains. This is bad news if you’re an avid meat eater, but it’s not a death sentence. There are a few things you can do to lower your risk of the worst health effects.

Avoid Processed Meat the Vast Majority of the Time

This includes ham, bacon, sausages, and any meat that’s been salted, cured, fermented, smoked or otherwise preserved. If you have to have your bacon, choose an ethical brand such as Applegate or Niman Ranch. However, keep in mind that these companies still make products that fall into the IARC’s definition of “processed.”

Eat Grass-Fed Organic Red Meat Options

Buying more ethically treated meats is not only good for the world, it’s good for your diet. They also taste better, and a little can go a long way. Eat grass fed beef or lamb in small portions.

Eat Your Vegetables!

Mom was right in this case. You should always fill half your plate with non-starchy vegetables or salad. They’re packed with cancer-preventing antioxidants and will help neutralize the damage done by processed meat products.

Be Careful How You Cook Red Meat

Cooking red meat at a high temperature forms polycyclic aromatic hydrocarbons (PAHs) and nitroso-compounds (NOCs) which are both cancer causing chemicals. Cooking over a lower temperature for a longer time can help prevent this.

Be A Healthy Vegetarian

If you are a vegetarian or vegan, you still have to be health conscious. Oreos and Fritos may be vegan but that doesn’t mean they’re healthy. If you eat your (real) vegetables and highquality vegetarian protein instead of processed veggie burgers and sausages.

Manage Your Health Holistically

Nutrition is not the whole picture when it comes to preventing cancer. Managing your stress, exercising and staying well hydrated are all steps you can take to improve your overall health.

 

5 Proven Health Benefits of Coffee

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Coffee is actually healthy. It contains antioxidants and beneficial nutrients that can improve your health.

Here are the 5 health benefits of coffee.

 

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1. Coffee Can Help You Burn Fat

Coffee can boost your metabolism and contains caffeine, which is one of the natural substances that prove to aid fat burning. There are healthy forms of caffeine and unhealthy forms of caffeine. Coffee falls in the healthy category.

Several studies show that caffeine boosts the metabolic rate by 3-11% while  increasing the burning of fat.

2.There Are Essential Nutrients in Coffee.

A single cup of coffee contains:

  • Riboflavin (Vitamin B2): 11% of the RDA.
  • Pantothenic Acid (Vitamin B5): 6% of the RDA.
  • Manganese and Potassium: 3% of the RDA.
  • Magnesium and Niacin (B3): 2% of the RDA.

3. Coffee Makes You Happier.

In a Harvard study published in 2011, it was stated that females who drank coffee had a 20% chance of being less depressed.

4. Coffee is a Huge Source of Antioxidants.

For those who engage in a western diet, Coffee might be the healthiest aspect of the diet.

The western diet is an eating pattern established in developed countries such as America. Although our eating habits are horrible, the best part of your day might be that small cup of black coffee.

5. Coffee Can Lower Your Risk of Stroke.

Check out this Journal from the American Heart Association