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Healthy Eating Plan

Jun, 4th 2018 5:47 am, Article Recommended by Dr. J. Smith

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 11 pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

Set goals to eat healthy like replacing full-fat version of foods such as milk, yogurt, and salad dressing with the fat-free or low-fat kind.

The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your calorie needs. For more information, check out http://www.mypyramid.gov.

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Healthy Eating Plan

diet | Definition of diet in English by Oxford Dictionaries

Jun, 4th 2018 5:47 am, Article Recommended by Dr. J. Smith

noun

1The kinds of food that a person, animal, or community habitually eats.

More example sentences

Synonyms

selection of food, food and drink, food, foodstuffs, provisions, edibles, fare

screen violence is becoming the staple diet of the video generation

More example sentences

2A special course of food to which a person restricts themselves, either to lose weight or for medical reasons.

I’m going on a diet

More example sentences

Synonyms

dietary regime, dietary regimen, dietary programme, restricted diet, crash diet

More example sentences

1Restrict oneself to small amounts or special kinds of food in order to lose weight.

I began dieting again

More example sentences

Synonyms

follow a diet, be on a diet, eat sparingly, eat selectively, abstain, fast

Example sentences

Middle English: from Old French diete (noun), dieter (verb), via Latin from Greek diaita a way of life.

1A legislative assembly in certain countries.

Example sentences

Synonyms

legislative assembly, legislature, parliament, congress, senate, synod, council

Example sentences

Late Middle English: from medieval Latin dieta day’s work, wages, etc., also meeting of councillors.

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diet | Definition of diet in English by Oxford Dictionaries

HCG (Human Chorionic Gonadotropin) – Everything You Need …

Jun, 3rd 2018 1:43 pm, Article Recommended by Dr. J. Smith

One of the topics Jim Brown and I are continually bombarded with questions about is hCG (Human Chorionic Gonadotropin).

Unfortunately its a widely misunderstood topic as many Doctors dont prescribe it and oftentimes when they do, its usually not done in the patients best interest.

Many times we see it scripted for Men who otherwise wouldnt need it at all.

Here is information on hCG right out of the #1 book ever written on TRT.

Using human chorionic gonadotropin (hCG) every so often (daily, weekly to perhaps even every other week) at a dosage of 250 to 500 ius per injection (injecting subcutaneously into the fat tissue of lower stomach or the fat pad of outer glute with an insulin syringe) will provide your testicles an increase in size or fullness. hCG has been clinically proven to restore fertility in men undergoing TRT.

Some men psychologically need this cosmetic effect of full testicles to feel normal. The John Crisler Method of hCG is injecting the last two days before a once a week T injection protocol or if injecting T twice weekly, injecting hCG on the day before each injection. It is important to monitor hCG as it *CAN* elevate estradiol (E2) potentially causing estrogenic side effects in men with higher body fat percentages and higher genetic production of aromatase due to its ability to elevate aromatase enzymes.

To make this article as informative as possible with regards to using hCG for long term health and happiness, Ive decided to answera bunch of questions from men posting on the Reddit sub forum on Testosterone.

Question: During a cruise of 200mg Test E once a week, if I do 250 iu of hCG E3D, how long can I keep taking the hCG in that dose so that it doesnt cause long term drastic effects to my leydig cells?

Answer: You need to define cruise usage of Test. Why are you taking hCG? There is no definitive proof usage of hCG long term does any damage to your Leydig cells. Way too many men are confused as to why they are using hCG in the first place. Is it for cosmetic purposes-to maintain full testicles? Or is it to retain motile sperm in order to father children? If its neither, my question has to be obvious-why are you even using hCG?

Question: What are the other benefits of hCG apart from atrophy reduction, fertility restoration?

Answer: Some users feel better with it. Other have major issues (increased estrogen production and resulting side effects like water retention, puffiness, irritable, unbalanced. It comes down to again why you are taking it and if its beneficial to your therapy.

Question: Have any of you been on hCG for a long time? How long have you been on that hCG and at what dose during that phase?

Answer: I myself have used hCG on and off or intermittently while in my mid to late 30s in order to have 2 children. This lasted for a period of about 3.5 years. My strategy was to use hCG at 125 ius 3 days in a row every 21 days. As you can seethis strategy worked perfectly well:

Question: Will I be fertile in a day or two after the first hCG pin (250iu)? How does fertility work with such kind of a dosage?

Answer: It really depends on how infertile you are now(upon starting therapy) or were at the beginning of your hCG usage. It is highly unlikely hCG will improve sperm motility with only 1-2 dosages. What is your goal? If your ultimate end game is to father children, I would stop TRT altogether and begin using hCG and hMG together. Again directly from the book:

For those of you wishing to retain your fertility, fret not. Human menopausal gonadotropin (hMG) is a potent female fertility medication which can also increase sperm count and stimulate sperm motility in men. hMG is stronger than hCG because it mimics both LH and FSH and additionally binds to receptors in the testicles hCG alone will not bind to.

I have known men who were on TRT for many years straight and after using hMG in combination with hCG at a very minimum dose of 0.75 ius per day for 57 days in a row, got their wives or girlfriends pregnant within one month of beginning administration. For any of you utilizing TRT and struggling to father children (just using hCG or Clomid) give this book to your physician so he is informed and aware of this highly effective SERM. For an excellent dosing strategy using hCG and hMG in combination, read this article on Web MD.

Question: If I pin the hCG on Monday and Thursday, does it matter if I pin the next one on the next Wednesday and then take E3D from there? What should I do if I miss one pin of hCG on the standard day (Monday/Thursday)?

Answer: You are way overthinking it. Dont worry about it as life will always get in the way of the best laid plans. Just get back on schedule when you can.

Question: If I am at 2866 ng/dL for Test during the cruise of 200mg Test E/week (100mg puts me at 1620ng/dL natural test was 232ng/dL) and I am taking hCG for fertility restoration, what should my AI dosage be? I have 25mg pills of Aromasin?

Answer: How could anyone possibly answer that without knowing your estrogen(E2) levels? As I have put forth in many places in the book, an aromatase inhibitor should not be initiated until their is a clinically established need verified by both symptoms and blood work.

Question: I have heard the theory proposed on the internet about the leydig cells desensitizing is completely wrong and it never happens on human beings. Have there everbeen examples of desensitization in low doses of hCG long term? Whats the actual truth?

Answer: Although I am not a Doctor,in speaking with hundreds of clinicians and immersing myself in all of the latest research,I DO NOT BELIEVEit is common for a long term user to stop responding to HCG therapy. I have not found any human studies in men to demonstrate this either. Anecdotally, I have heard from men who claim that hCG loses its effectiveness when dosed for long periods. Oftentimes men start feeling like it increases E2 production and its resulting side effects. As a proper course of action when using hCG for the long term, I recommend using it only intermittently. Example would be to dose 3 days in a row every 3-4 weeks to maintain testicular size, increase dopamine response and somewhat maintain motile sperm.

To find much more pertinent information about hCG, check out our Testosterone Resources Page.

To Download Your FREE PDF Copy of the Amazon Best Seller: The Definitive Testosterone Replacement Therapy MANual,Click Here.For a FREE Paperback Copy,Click Here.

Have a question about using hCG yourself, leave your comment below.

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HCG (Human Chorionic Gonadotropin) – Everything You Need …

SmartFitWeightLoss.com

Jun, 3rd 2018 1:43 pm, Article Recommended by Dr. J. Smith

Dr.Foster & Dr. Johnsonare one of Alabama’s premier weight loss physicians located inBirmingham.

ExpertiseTheweight loss treatment methods used by Dr. Foster and Dr. Johnsonhave safely and effectively helpedthousands of patients lose as little as 10lbs to over 125lbs. SmartFit has helped women, and men, lose weight toreach their personal goals. For some, losing weight means more energy. For others, losing weight means controlling their diabetes and ending the need formedication. For a few, losing weight even means fitting into that swimsuit or little black dress. Whatever drives you to lose weight, SmartFit can help you do it withthe confidence you will only get froma physician supervised weight loss program.

The SmartFit weight management program always places patient safety first. Our program is superior to a Very Low Calorie or HCG diets by always providing healthy nutritional guidance, and patient education.

“SmartFit has the most friendly, caring and compassionate medical professionals.”

TrustworthyAs one of Birmingham’s leaders in medically managed weight loss, Dr.Foster and Dr. Johnson arethe most trusted name in medical weight loss.Our patients have shown their trust in SmartFit by recommending our program to a family member or friend. We take this as our highest praise, and are committed to continually providing the best weight loss care.

Patient ExperienceOur enthusiastic staff is committed to helping you achieve your weight loss and wellness goals. We strive to create a comfortable and welcoming office environment. Our doctors and staff are accessible to answer your questions and provide ongoing guidance.

Get started today by Scheduling your No Cost Consultation!

*These results are typical, but not guaranteed.

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SmartFitWeightLoss.com

hCG Tumor Marker – Lab Tests Online

Jun, 2nd 2018 9:46 pm, Article Recommended by Dr. J. Smith

Sources Used in Current Review

Farinde, A. (Updated 2014 July 2). Human Chorionic Gonadotropin (hCG). Medscape Drugs & Diseases [On-line information]. Available online at http://emedicine.medscape.com/article/2089158-overview through http://emedicine.medscape.com. Accessed September 2014

(Revised 2014 March 3). Gestational Trophoblastic Disease. American Cancer Society [On-line information]. Available online at http://www.cancer.org/acs/groups/cid/documents/webcontent/003104-pdf.pdf through http://www.cancer.org. Accessed September 2014

(Revised 2013 October 30). Tumor Markers. American Cancer Society [On-line information]. Available online at http://www.cancer.org/acs/groups/cid/documents/webcontent/003189-pdf.pdf through http://www.cancer.org. Accessed September 2014

(Modified 2014 April 25). General Information About Gestational Trophoblastic Disease. National Cancer Institute [On-line information]. Available online at http://www.cancer.gov/cancertopics/pdq/treatment/gestationaltrophoblastic/HealthProfessional through http://www.cancer.gov. Accessed September 2014

(Modified 2014 July 11). General Information About Testicular Cancer. National Cancer Institute [On-line information]. Available online at http://www.cancer.gov/cancertopics/pdq/treatment/testicular/HealthProfessional through http://www.cancer.gov. Accessed September 2014

Zhang, Y. (2013 March 13). Tumor Markers: Alpha-fetoprotein (AFP) and human Chorionic Gonadotropin (hCG). Clinical Chemistry Trainee Council Pearls of Laboratory Medicine [On-line information]. Available online through http://www.aacc.org. Accessed September 2014

Hussain, F. et. al. (Updated 2012 August 1). Gynecologic Tumor Markers Tumor Marker Overview. Medscape Drugs & Diseases http://emedicine.medscape.com/article/269839-overview through http://emedicine.medscape.com. Accessed September 2014

Storck, S. (Updated 2012 November 8). Hydatidiform mole. MedlinePlus Medical Encyclopedia [On-line information]. Available online at http://www.nlm.nih.gov/medlineplus/ency/article/000909.htm through http://www.nlm.nih.gov. Accessed September 2014.

Pagana, K. D. & Pagana, T. J. ( 2011). Mosby’s Diagnostic and Laboratory Test Reference 10th Edition: Mosby, Inc., Saint Louis, MO. Pp 558-560.

Sturgeon C, et. al. National Academy of Clinical Biochemistry laboratory medicine practice guidelines for use of tumor markers in testicular, prostate, colorectal, breast, and ovarian cancers. Clin Chem 2008; 54(12):e11-79. Available online through http://www.aacc.org. Accessed October 2014.

United States Anti-Doping Agency. Effects of Performance Enhancing Drugs. Available online at http://www.usada.org/substances/effects-of-performance-enhancing-drugs/ through http://www.usada.org. Accessed October 2014.

Quest Diagnostics. Bet-HCG, serum quant tumor marker. Available online at http://www.questdiagnostics.com/testcenter/BUOrderInfo.action?tc=20862&labCode=QER through http://www.questdiagnostics.com. Accessed October 2014.

Medscape. Beta human chorionic gonadotropin. Available online at http://emedicine.medscape.com/article/269839-overview#aw2aab6b4 through http://emedicine.medscape.com.Accessed October 2014.

Sources Used in Previous Reviews

Pagana, Kathleen D. & Pagana, Timothy J. (2001). Mosby’s Diagnostic and Laboratory Test Reference 5th Edition: Mosby, Inc., Saint Louis, MO.

(2004). Germ Cell Tumors: Beta-Human Chorionic Gonadotropin. Specialty Laboratories, Use and Interpretation of Laboratory Tests, Books [On-line information]. Available online athttp://oncology.specialtylabs.com/books/display.asp?id=544 throughhttp://oncology.specialtylabs.com.

American Cancer Society. What is gestational trophoblastic disease? Available online athttp://www.cancer.org/Cancer/GestationalTrophoblasticDisease/DetailedGuide/gestational-trophoblastic-disease-what-is-g-t-d throughhttp://www.cancer.org. Accessed March 2011.

MedlinePlus Medical Encyclopedia. Gestational Trophoblastic Disease. Available online at http://www.nlm.nih.gov/medlineplus/ency/article/007333.htm. Accessed March 2011.

Enrique Hernandez, MD, FACOG, FACS. Gestational Trophoblastic Neoplasia. Available online at http://emedicine.medscape.com/article/279116-overview through http://emedicine.medscape.com. Accessed March 2011.

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hCG Tumor Marker – Lab Tests Online

TWP Fitness: Kelowna Women’s Gym and Fitness Centre

Jun, 2nd 2018 9:43 pm, Article Recommended by Dr. J. Smith

TWP Fitness is not your usual gym experience. The energy is positive and uplifting and the staff know you by name. You’re always greeted with a warm hello- and even in your workouts the staff are there to give you a little boost of confidence. You’re part of their tribe and not just another member!

If you’re looking for a place that always keeps things fresh- you found it! They have excellent and challenging programs for all levels. I’ve participated in a number of programs and my bod is totally grateful for it.

Finally, let’s talk ownership. The Kolar’s and Munro’s take great pride in their fitness palace. You’ll find them broom in hand mid push up, I swear. They keep the facility clean and always ensure members are well taken care of! They join up with charities in the community and support other local businesses. Okay, I’m almost done gushing, but finally, they truly make sure that members get advice to achieve their fitness goals. They hold countless seminars, talks and workshops to help facilitate an overall health. I mean, what more can you ask for?

If you’re looking for an all encompassing fitness experience where you’re not just a swipe tag- then TWP is your new gym!

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TWP Fitness: Kelowna Women’s Gym and Fitness Centre

Exercise Background Information for Teachers and Parents

Jun, 2nd 2018 7:40 am, Article Recommended by Dr. J. Smith

Exercise is the activity of exerting muscles in different ways to stay healthy and fit. Review with your children that a muscle is a body part that expands and contracts, or lengthens and shortens, to allow movement. Have children identify and point to different muscles on their bodies, including the heart.

Exercise helps strengthen and build muscles. During aerobic exercise, the heart and lungs work harder and over time they become stronger. We recommend watching the Lungs movie together as a review. This maintains a healthy blood pressure, improves circulation, and boosts the immune system so that the body can fight off illnesses more easily. In addition, exercise builds stronger bones by increasing bone density so they are less likely to break. Exercise can also help relieve stress by releasing endorphins, which are natural chemicals that relax the body.

Your children probably exercise everyday without even knowing it. They may play sports, run around during a game of tag, jump rope, or play hopscotch or handball during recess or lunch. Any physical activity that increases the heart rate and makes you sweaty can be considered exercise. Encourage your children to think about how they exercise during the day how they can add exercise to their daily routines. They can take their dogs for a long walk, climb a few flights of stairs instead of taking an elevator, or ride their bikes to a friends house instead of driving. Inspire children to get off the couch and away from the T.V. or computer and exercise. Children learn by example, so the best way to help a reluctant child is to exercise and play with them!

Before exercising, children should warm up their muscles by doing some light physical activities such as taking a brisk walk, doing a few jumping jacks, or running in place. Then they should do some light stretches to help loosen their muscles and make them less prone to injuries. Make sure your children know not to over stretch or push themselves too far. After they exercise, children should cool down by walking and stretching until their heart rate goes back to normal. Children can take their pulse and pay attention to their breathing at different points in their routine to help understand aerobic exercise.

Remind your children that exercising safely is crucial. When they are playing a sport, they should wear all the appropriate safety gear, such as helmets, knee and elbow pads, wrist guards, and mouth guards. Protective helmets and pads should also be worn whenever children go bicycling, skating, skateboarding and the like. For children with asthma, remind them to keep their inhalers and spacers with them while exercising and pay attention to their breathing. They should also wear sunscreen if they plan on swimming or playing in the sun. Encourage your children to drink plenty of water (and not sugary sodas or juices) even when they are not thirsty. The body needs water to hydrate and function properly, especially during and after physical activities. Furthermore, they should limit their time in the sun by taking breaks in the shade or spending time outdoors when sunlight is less intense. Of course, your children should follow all the safety rules for playing a sport and always inform coaches, teachers, or instructors of any health issues with a written note.

Exercise is important for everyone. By encouraging regular exercise and explaining its benefits, your children can practice healthy habits at an early age and grow up to be strong, healthy adults. Encourage your children to create goals to maintain their physical fitness. Their goals should be realistic and incorporated into their daily routines.

Excerpt from:
Exercise Background Information for Teachers and Parents

Muscle Activities for Kids – BrainPOP Educators

Jun, 2nd 2018 7:40 am, Article Recommended by Dr. J. Smith

These K-3 activities provide parents and educators with ideas for reinforcing learning at home about muscles. These activities are designed to complement the BrainPOP Jr.Musclestopic page, which includes a movie, quizzes, online games, printable activities, and more.

Simon SaysPlay a game of Simon Says and have students point to different muscles in their bodies. For example, you might say Simon says to point to the hamstrings or Simon says flex your biceps. You might challenge them with an instruction like Simon says use your quadriceps and hamstrings and see what activities or exercises they come up with. Then have student volunteers act as Simon and call out instructions.

There are over 600 muscles in the human body! Some are voluntary muscles and others are involuntary muscles. Assign student pairs a region of the body, such as the face, head, chest, abdomen, hands, feet, or even the ears. Then have pairs research to find about different muscles in their region and present information to the whole class. What muscles help you wiggle your toes? What muscles help you hear?

Promote a healthy, active lifestyle. Come up with an exercise plan that you can do together with your child. Even exercising just a little everyday can promote health. Focus on different muscle groups in your plan. For example, you may choose a day to workout the leg muscles. You may want to do squats or leg lifts. Discuss the different muscles that you are focusing on and challenge your child to come up with exercises on his or her own that focus on the muscles.

Animals bodies differ vastly from that of humans. Research different animals together, such as kangaroos, crocodiles, and gorillas. Kangaroos have well developed back leg muscles to help them jump, while crocodiles have extremely strong tail and jaw muscles. Gorillas have well developed arm muscles. How do these muscles support the way these animals move?

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Muscle Activities for Kids – BrainPOP Educators

Whats New at BrainPOP: May Recap | BrainPOP Educators

Jun, 2nd 2018 7:40 am, Article Recommended by Dr. J. Smith

Before you head out for summer, check out whats new on BrainPOP!

Memorial Day NEWWe celebrate with parades and barbecues, but what is Memorial Day really all about? Join Tim and Moby as they explore the history of this important holiday, which traces its roots all the way back to the Civil War!

Fingerprints NEWCalling all sleuths! You wont want to miss this new movie all about fingerprints and how their one-of-a-kind patterns can identify who we are!

Menstrual Cycle UPDATEDiscover the stages of the menstrual cycle and learn all about this normal part of growing up.NOTE: Due to the sensitivity of this topic, consider previewing the movie before showing it to the class.

Asexual Reproduction UPDATEIs it possible for a parent and child to be twins? Yes it is! Click PLAY to find out how!

A BIG shout out of CONGRATULATIONS to our game partners who won International Serious Play awards as follows:

Ululab: Gold medal for Slice Fractions 2

Classroom, Inc: Silver medal for Read to Lead

SpringBay Studio: Bronze medal for iBiome-Ocean

Creative Coding

Our brand-new Creative Coding package will be available just in time for Summer 2018 and the upcoming school year. Our block- and text-based projects are developed based on Scratch and Vidcode. Designed to seamlessly integrate into what youre already teaching, Creative Coding makes it simple to introduce coding and provides kids with the opportunity to show what they know in a whole different way. Plus, youll save 25 percent on Creative Coding if you add it to your subscription before December 31. Learn More and Try it Now!

Family Engagement

With school ending soon, now is a perfect time to remind families that they can use BrainPOP at home during the summer. By simply signing up on the site, families can receive monthly tips and activities for using BrainPOP at home, including four fun-filled summer learning packets featuring reading, writing, math, and physical fitness!

To make it easy for you to pass on this great news, weve provided the following email for you to cut, paste, and send to your students families.

NOTE: Remind students of their usernames and passwords so that families can log in at home.

_______________________________________________________________________________________________

Dear Family,

Our school has a summer subscription to BrainPOP and BrainPOP Jr., award-winning educational websites we trust. As part of that subscription, you have access to these resources at home all year!

Looking for ideas on how to extend learning at home this summer? BrainPOPs got you covered! Sign up now at https://go.brainpop.com/home/tips and receive monthly ideas, tips, activities, and more including four upcoming summer learning packets featuring reading, math, writing, and physical fitness.

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Whats New at BrainPOP: May Recap | BrainPOP Educators

Weight-Loss Foods to Lose Weight Fast | Reader’s Digest

Jun, 1st 2018 2:40 am, Article Recommended by Dr. J. Smith

Protein

artem evdokimov/ShutterstockIm fond of this macronutrient powerhouse for so many reasons: It promotes healthy skin, hair, nails, bones, and muscle. Its also a fabulous weight-loss food, according to a 2005 study from Arizona State University. Protein increased satiety (satisfaction and feelings of fullness) and increased after-meal calorie burn. In other words, eating protein-rich meals, rather than higher-carbohydrate ones, leads to more satisfaction, less hunger, and more fat burn. I love that: three benefits in one. Earlier research also found that people following higher-protein diets generally decrease their food intake by an average of 10 percent (about 200 calories).

Lilly Trott/ShutterstockYouve heard for years to stock up on your C to fend off colds, but are you aware of the vitamins reputation as a weight-loss food? Research suggests that the bodies of folks who are deficient in vitamin C cling more stubbornly to fat. In 2008, researchers in Quebec reviewed a stack of studies to find what they called unsuspected determinants of obesity.

Their review linked less-than-ideal intakes of particular micronutrients to an increased likelihood of being overweight. They identified deficiencies in vitamin C, zinc, magnesium, and vitamin E as risk factors for having a higher percentage of body fat and belly fat.

Don’t miss these ten foods that help you lose weightand five that make you gain it.

Tanya_mtv/ShutterstockThis natural sweetener has also shown great promise in animal studies for reducing weight gain and body fat when substituted for sugar. Known to have antibacterial, antiviral, and antifungal properties, honey boasts wide-ranging health benefits and is also a weight-loss food. It may improve blood sugar control and immunity, and its an effective cough suppressant. Here are some fast, easy ways to lose weight you might now know, either.

SeDmi/ShutterstockIf youre like me, you welcome any new excuse to add more chocolate to your life. Cocoa contains more phenolic antioxidants than most foods. Just look at this list of benefits from a recent study done at the Yale-Griffin Prevention Research Center by David L. Katz, MD, and his colleagues: Cocoa can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood.

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279photo Studio/ShutterstockThe surprise here? The vinegar that comes along for the ride in salad dressing also helps you feel full. Research has shown that vinegar can lessen the glycemic effect of a meal (meaning it tends not to spike your blood sugar), which has been linked to satiety that reduces food intake. Vinegar may also prevent body-fat accumulation, according to a 2009 animal study by Japanese researchers. Mice that were fed acetic acid, the main component of vinegar, for six weeks accumulated less body fat.

Try these mantras for losing weight if you need more motivation.

studiovin/ShutterstockThroughout the years, various weight-loss researchers have recommended starting a meal with a salad to stave off hunger and ensure that you dont overeat. But why does this work exactly? One reason is that salads are a great source of fiber: lettuce greens, carrots, tomatoes, and the like all have plenty of this macronutrient. Fibers effects on increasing feelings of satiety are well documented.

Whether you eat fiber and vinegar together or not, know that they are great weight-loss foods to have on hand whenever you feel the need to tame your appetite and turn on fat burning controls. If youre not a fan of salad, there are plenty of other sources.

Don’t miss these weight-loss tips from people who have lost 50+ pounds.

279photo Studio/ShutterstockCoconut OilWhile The Digest Diet recommends keeping saturated fat intake to under 10 percent of total calories, one source sits at the top of the should enjoy weight-loss foods list: coconut oil.

Why? This sweet, rich oil was shown to do some pretty nifty things for abdominally obese women in a 2009 study out of Brazil, including decreasing their waist circumference, increasing beneficial HDL (high-density lipoprotein) cholesterol and improving the ratio of bad LDL (low-density lipoprotein) to good HDL cholesterol. And in populations where coconut oil is commonly eaten, high cholesterol levels and heart disease are not common.

MUFAsIn 2006, I uncovered exciting research suggesting that monounsaturated fatty acids, or MUFAs, helped people store less belly fat. Eating a diet rich in olives, olive oil, nuts and seeds, dark chocolate, and avocado has kept my belly lean and my energy up for years! These healthy fats are a mainstay of my diet.

PUFAsDuring my dive into the current research, I came across a small study from the Netherlands that suggests we should also enjoy polyunsaturated fatty acids, or PUFAs, found in fish and in many nuts and seeds. In this study, consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism, as well as a greater diet-induced calorie burn.

But one clarification: Our focus will be primarily on long-chain n-3 PUFAs, commonly known as omega-3s. Researchers theorize that the weight-loss benefits of omega-3s may be a result of their anti-inflammatory effects (inflammation in the body has been strongly linked to obesity). I also love the fact that these healthy fats are associated with protection from cardiovascular disease and enhanced mood.

Hit a weight-loss plateau? Try these 17 tips to get over it.

Filipe B. Varela/ShutterstockSo many people have asked me if its OK to have a drink when trying to lose weight. Listen up, friends, as this glass is for you!

Many studies show that a small glass of wine a day is good for your health. Researchers credit the antiaging properties of resveratrol (found in red grapes, mulberries, and peanuts) in red wine. Now cutting-edge research suggests this antioxidant is a fat releaser too.

In one large study of more than 19,000 women of normal weight, light to moderate drinkers had less weight gain and less risk of becoming overweight than those who drank no alcohol. In several animal studies, researchers have demonstrated that moderate alcohol consumption does not promote weight gain.

And in another separate animal study done in 2006, researchers found that resveratrol improved exercise endurance as well as protected against obesity and insulin resistance, a precursor to diabetes.

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Africa Studio/ShutterstockCalciumYour mom told you to drink your milk because its calcium was good for your bones. What she probably didnt know: That same calcium also helps control your hunger. Research shows that people who dont consume enough of this bone-building mineral have a greater fat mass and less control of their appetitetwo things The Digest Diet can help you reverse.

DairyYes, dairy is an excellent source of calcium, but Ive singled it out because studies have found that dairy sources of calcium are markedly more effective in accelerating fat loss than other sources. Researchers theorize that other ingredients in dairy act synergistically with the calcium. (I love the two-for-one nature of this fat releaser!)

In one study out of the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. And if subjects restricted calories while consuming the same dairy servings, fat and weight loss accelerated.

Theres more! A great study done in 2010 indicated that drinking fat-free milk immediately after whole-body resistance training and again one hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover. Drink milk and get all these amazing benefits? Sign me up!

You’ll want to add these calcium-rich foods that are natural fat burners to your diet ASAP.

picturepartners/ShutterstockIm keen on quinoa for many reasons: This ancient grain is a nutritional powerhouse weight-loss food, chock-full of protein, amino acids, phytosterols, and vitamin E. A study published in 2011 points to its promise as a fat inhibitor. Animals fed supplements containing a quinoa-seed extract had less body fat, lower body weight, and decreased appetite. Also, quinoa is versatile and can be made into crackers, side dishes, and hot cereals. Try some of these quinoa recipes to kick-start your weight loss.

Originally posted here:
Weight-Loss Foods to Lose Weight Fast | Reader’s Digest