Stress-Eat in Style

October 19, 2016 by Josh Bezoni

So 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.

Sodium Linked To Obesity

December 3, 2015 by Josh Bezoni

Sodium is a natural element that the body needs to function. It’ s important for water balance, nerve function, and countless other physiological functions. However you really only need a small amount per day. About 500 mg is plenty. That’s the amount you’d get just snacking on chips, crackers, various cheeses, salted nuts or eating canned food items like soups and canned veggies. The total daily recommended limit of sodium consumption is around 2,300 milligrams.

However, most Americans are eating too much sodium. WAY too much sodium. On average, 4,000 to 6,500 mg a day. It’s not only hurting their health, it’s expanding their waistlines. In fact, the American Medical Association is campaigning for the FDA to withdraw salts designation as a “safe” food additive. They’re pushing for Americans to cut their intake in half.

This isn’t too surprising. Food manufacturers have known for a long time that salt is an addictive substance. That’s why they pack it into more and more processed foods. People will eat more, and then food companies will make more money. A clinical research has shown that salt shares characteristics with addictive substances (like morphine, cocaine, and heroin) which release dopamine (feel-good brain chemicals) when we eat it. That’s why salt addictions are so common and why people have such a hard time cutting down. Often people who don’t even know they’re addicted to salt will experience withdrawal symptoms when trying to cut back.

A 2006 Finnish study published in Progress in Cardiovascular Diseases found a link between increased salt intake and obesity. From the 1980s to the mid 1990s, the salt intake in the United States increased by more than 50% as Americans started eating more and more processed foods. In the same time frame, obesity has gone up steadily. Also keep in mind that when people eat more salt, they will naturally have the desire to drink more fluids to maintain water balance in their bodies.

Unsurprisingly, between 1977 and 2001 the U.S. caloric intake from sweetened beverages like fruit juice, soft drinks and energy drinks increased by 135%. It’s pretty easy to see that as food companies make foods more salty, people will drink more and more super-sized sugary drinks to wash it down.

High sodium diets also are the leading cause of high blood pressure, which can lead to heart disease and stroke. These diseases also go hand in hand with obesity. To alleviate the high blood pressure caused by salt intake, your body will dump extra water into your blood vessels which causes the overall pressure to increase as blood vessels expand. African Americans, Hispanics, and obese men and women have a higher sensitivity to sodium and are more prone to high blood pressure as a result. If you fall into one of these at-risk categories, you should try to limit your salt intake to less than 1,500 mg a day.

For regular salt use, I recommend using Celtic Sea Salt or pure Himalayan Pink Salt, because these have 84 minerals whereas regular table salt has only 2. They also don’t go through an unhealthy refining process like regular table salt does.

Also try to stay away from fast food, as many items at these restaurants will put you over your daily allowance really quickly. A McDonald’s double cheeseburger with small fries, for example, contains 1,310 mg of sodium. If you’re trying to be healthy at a fast food restaurant, good luck. The mesquite chicken salad at Chili’s has 2,710 mg of sodium. That’s more than most adults should eat in an entire day.

You can limit your salt intake by eating less processed food, getting frozen or fresh veggies instead of canned, buying fresh meats, choosing low-sodium options of canned soups and snacks, and asking for unsalted entrees at restaurants.

3 Things to Never Do While Dieting

May 19, 2015 by Josh Bezoni

It’s an unfortunate fact but of all the people who go on a diet, less than 5% succeed in actually losing weight and, more importantly, keeping that weight off. This is not particularly news though as many people know how difficult dieting is. Although, it doesn’t need to be. Once you know why people often fail at dieting, it all becomes so much easier and you will start to see those results you worked for. There are 3 things that people should never do while dieting and they are:

1. Being too strict with their calorie intake.

Our bodies are smarter than many of us give them credit for and they know when a person has began to change up the amount of calories they normally consume – and our bodies hate that. Heavily restricting calorie intake can trigger an interesting response from our bodies – “starvation mode”. This means that your body will start decreasing metabolism and holding onto fat stores as a mechanism to protect against starvation.

What is recommended is a more moderate calorie restriction although your body can still figure that out, which leads us to the next thing that we should never do while dieting.

2. Restricting calorie intake for more than one week.

Even moderate restrictions of calories can still send your body into starvation mode as it won’t take it long to figure out you are eating less calories than usual. Although not as worst as the first reason, this one leads to the dreaded fat-loss plateau, which is a primary factor in discouraging people from continuing with their diets. According to research, calorie restriction should be limited to 1 week at a time as that is how long it takes for important fat burning hormones to decrease due to calorie restrictions.

3. Depriving yourself of your favorite foods.

If you like pizza? Eat it. If you like ice cream? Who doesn’t? Eat it as well. But, of course, it should be done strategically and at most once a week. Cheating during your diet is normal, expected and it should be done. As stated in reason number 2, your results will be slowed, which can be discouraging, if you are too strict with how many calories you consume.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

7 Belly Killing Foods by Josh Bezoni

May 5, 2015 by Josh Bezoni

1. Oatmeal: Fiber + Whole-grains = life, you just cannot go wrong. Be sure to stay away from the processed, high sugar oats out there, just stick to slow cooked oats with a dash of cinnamon, some walnuts, berries and natural sweetener for taste.

green tea - josh bezoni 2. Green Tea: Is an antioxidant that many scientific studies have linked to increased fat burning, including a report in the American Journal of Clinical Nutrition. Green Tea is said to boost the daytime metabolism of test subjects by 35- 43%.

3. Beans: Fiber is known to clean your system of toxic waste and reduce belly fat in an affective way. Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per ½ cup.

4. Berries: Strawberries, raspberries and blackberries are loaded with fiber and are packed with vitamins that can fight cravings. Cravings are a result of vitamin deficiencies.

5. Cinnamon: Cinnamon contains an antioxidant that increases insulin Chili Peppers - Josh Bezoni sensitivity.

6. Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder is something called capsaicin. Capsaicin increases calorie-burning, stabilizes blood sugar levels, which results in a decrease of fat storage, and is a potent antioxidant.

7. Yogurt: Most regular yogurt is extremely bad for your belly. It’s loaded with belly-bulging sugar… real and artificial, thats why you want to avoid it. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt etc. are loaded with probiotics that fight belly fat.

Check Out Josh Bezoni’s 15Foods that Kill Belly Fat, Fast!

Fighting Belly Fat: Top 5 Belly-Killing Foods

April 28, 2015 by Josh Bezoni

Josh Bezoni introduces you to certain foods that actually KILL belly fat. Here are 5 that will flatten that tummy of yours:

Avocados: Avocados are filled with nutrients that are vital for killing belly fat. These nutrients are FIBER, which works hand in hand with demolishing hunger and non saturated fats, which studies have shows work hand in hand with reducing belly fat.
Peanut Butter: Well.. not JUST Peanut Butter, but any seed or nut i.e pistachios, walnuts, almonds, pumpkin seeds, sunflower seeds, and flax seeds. Any of these healthy snacks will provide you with a fulfilling satisfaction for long periods of time, and they’re stuffed with healthy, belly-burning fats and minerals.
Vegetables: Eat your vegetables! They fight belly fat!… No seriously, vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3- (I3C), which help to fight against environmental estrogens that can add belly fat!
Omelets: Eggs are tasty and loaded with protein. Protein is one of the toughest fat burning soldiers out there. Eggs are also loaded with nutrients and vitamins such as B6, B12, A, D, E, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Oh and don’t forget, they keep you full for long periods of time. Choose eggs that come from free-range chickens. You’ll get more nutrients!
Dark Chocolate: Yes! Dark Chocolate is filled with antioxidants and stimulants that have a healthy effect on fat burning, including theobromine and caffeine. Dark Chocolate also contains a nice dose of oleic acid which is also non saturated fat. Go ahead! Treat yourself to some Dark Chocolate, its actually good for you!

For a list of more Belly Killing Foods check out Josh Bezoni’s full 37 Foods that Fight Belly Fat.