Women who drink two to four cups of coffee a day may have lower total body fat. That is according to a new study that found regular consumption of the beverage could help both young and adult women manage their fat percentage.
The findings, published in the Journal of Nutrition, come from the analysis of data on body fat percentage and coffee consumption from the National Health and Nutrition Examination Survey. The program involves nearly 5,000 people in the U.S.
Researchers found that drinking two or three cups of coffee daily helped women, aged 20 to 44, cut body fat 3.4 percent lower than those who drank fewer cups or none at all. Those who were aged 45 to 69 and regularly consumed four or more cups had 4.1 percent lower body fat percentage.
However, the team noted they did not determine how the effects of coffee directly helped reduce body fat. But some bioactive compounds commonly found in the drink previously showed positive effects on fat.
In earlier studies, polyphenols appeared preventing weight gain and increasing metabolism in mice. Coffee drinking has also been associated with changes in fat accumulation and increased metabolic rate, Chao Cao, co-author of the latest study from Washington University’s School of Medicine, told Bicycling Magazine.
But he noted men may not get the same benefits of coffee that women experienced in their study. The bioactive compounds in the drink stimulated hormone production in men and women differently, which affect fat metabolism and utilization of fat for energy.
“This is a potential mechanism to explain this gender difference,” Cao said. “In addition, our results did find higher coffee consumption was linked to lower body fat percentage among some male groups, but it wasn’t as prominent as it was in women.”
However, the researcher noted it is too early to consider coffee as a weight loss aid or as a meal replacement. More studies are required to fully understand how the higher consumption of the beverage causes changes in the body, especially in fats.
“We don’t want someone to drink tons of coffee in one day as a way to lose body fat,” Cao said. “This should be part of a healthy lifestyle—including physical activity, less sitting and more healthy foods.”
Note: That fat loss from consuming so much coffee could be the result of women climbing the walls, cleaning the house repeadly, weeding and reweeding the garden, etc. j/k
This looks pretty tasty, and for those who are on a sugar restricted diet, this can work for you.
Opting for a low-carb sweetener can nix the need for sugar in your recipe. Image Credit: Ana Rocio Garcia Franco/Moment/GettyImages
If you’re cutting back on sugar and coffee is part of your routine, good news: You can still enjoy Dalgona coffee.
You need not be a kitchen master, after all, as making dalgona coffee is possible with just instant coffee, sugar, milk and hot water ” and a lot of arm power.
All you need to do is mix two tablespoons of coffee, sugar, and hot water together in a bowl, and beat the mixture for about three to five minutes (or count to 400!). You’ll know it’s ready when it has changed into a golden brown color and has become thick, creamy and frothy in texture. Then pour milk in a glass with a few ice cubes, and top it with your golden brown mixture using a spatula.
Also, if you’re converting a regular Dalgona coffee recipe into a zero-sugar version, you may need to adjust the amount of sweetener, notes New York City-based bartender Chelan Finney.
Though many low-carb sweeteners (such as erythritol and stevia) say you can use them in a 1:1 ratio to sugar, you may find some of them are more or less sweet than you’re used to. Simply start with less than the recipe calls for and add as needed.
No matter what drink you prefer, two principles apply:
For one, be sure to keep whipping until you get the fluffiest texture.
“What I tell people is to whisk until your arm goes numb and don’t stop,” Mussi says. “I’ve been using a metal whisk coated with silicone, but any whisk should work. You can also use an electric mixer if you aren’t up for a workout.”
And whether you opt for dairy or coconut cream, be sure it’s well-chilled. Use a metal bowl, which retains the cold, and put it and the whisk in the freezer for a few minutes before you whisk — this will help the cream whip up faster and give you more volume, Mussi says.
As we age, our health risks increase. After all, none of us is going to live forever. However, we all can improve the odds of a longer, more healthful life simply by avoiding the following deadly health mistakes people tend to make after age 50. One note: Consult your doctor before undertaking some of the practices suggested in this article.
1. Letting social connections dwindle
Loneliness can kill. A 2018 study found that isolation may double a person’s risk of dying of cardiovascular disease.
The National Institute on Aging also notes that social isolation is linked to increased risk of depression, cognitive decline, obesity and a weakened immune system.
By contrast, 71% of retired women living alone were very satisfied with their number of social connections.
So, keep the ties that bind securely fastened as you move through your golden years.
2. Continuing to eat high-sodium foods
In most Western countries, individual blood pressure readings tend to rise with age, but in other nations, this does not happen. Why not?
The Centers for Disease Control and Prevention says residents of the latter group of nations consume diets that are lower in salt.
About 90% of the sodium we consume comes from salt. In addition, 90% of Americans ages 2 and older consume too much sodium.
Reduce your sodium intake, and your blood pressure should fall within a couple of weeks, helping to lower your risk of deadly heart disease and stroke, the CDC says.
3. Putting off colorectal cancer screening
The U.S. Preventive Services Task Force, a panel of experts in prevention and evidence-based medicine, recommends that all adults 50 to 75 schedule colorectal cancer screening. (For adults who are older than 75, whether to screen is a more individualized decision, as risks and benefits can vary.)
Screening can find precancerous polyps, which are the main source of colorectal cancer. Screening also can find the disease itself in its early stages, when it is most treatable.
4. Skipping a daily aspirin
Not everyone over 50 should take an aspirin every day. But it can make sense for those with certain potentially life-threatening health conditions. According to the Mayo Clinic:
“The U.S. Preventive Services Task Force recommends daily aspirin therapy if you’re age 50 to 59, you’re not at increased bleeding risk, and you have an increased risk of heart attack or stroke of 10 percent or greater over the next 10 years.”
Taking aspirin makes blood platelets less “sticky,” helping to prevent the clots that lead to heart attacks and strokes, explains Harvard Medical School.
The Mayo Clinic says people ages 60 to 69 should talk to their doctor before starting a daily aspirin regimen. It also notes that more study is needed before recommending daily aspirin to people outside these age groups.
5. Avoiding the weight room
As we age, the risk of the bone disease osteoporosis increases. About 10 million people have osteoporosis, and another 44 million have low bone density, which puts them at risk for the disease, according to the National Osteoporosis Foundation.
If you have osteoporosis, your bones are weaker and at greater risk of breaking. Some of these breaks — such as a hip fracture — can be life-threatening. Nearly one-quarter of people 50 and older die within a year of fracturing a hip.
Women are especially at risk for osteoporosis. In fact, 1 in 2 women will break a bone due to osteoporosis — which occurs more often in women than a heart attack, stroke and breast cancer combined.
Getting enough calcium and vitamin D is key to preventing osteoporosis. Also, weight-bearing exercise is an overlooked way to strengthen bones.
Using free weights, resistance bands or even your own body weight to exercise not only will strengthen muscles, but also can help you maintain bone density as you age.
6. Drinking too little water
Everyone knows hydration is important — but is it really a matter of life and death?
Yes. And children and older adults are most at risk for the most devastating consequences of dehydration.
The Mayo Clinic notes that older adults carry a lower volume of water in their bodies. In addition, they are more likely to take medications that boost the risk of dehydration. Finally, their sense of thirst is less acute, making it easy for them to forget the need to drink.
Severe dehydration can lead to:
Urinary and kidney problems
Hypovolemic shock (low blood volume shock)
How much fluid do you need each day? It varies. However, as a general rule, the National Academies of Sciences, Engineering and Medicine give the following suggestions:
15.5 cups (3.7 liters) of fluids for men
11.5 cups (2.7 liters) of fluids a day for women
Note that about of 20% of daily fluid intake typically comes from food.
The risk of dehydration increases significantly as you age, so get in the hydration habit now.
7. Not quitting smoking
Kicking the nicotine habit pays dividends at any age. Even if you are north of 50, you can still improve your health — and possibly save your life — by quitting now.
In fact, the improvements can be lightning fast. According to the American Cancer Society:
Your heart rate and blood pressure drop 20 minutes after quitting.
The carbon monoxide level in your blood drops to normal 12 hours after quitting.
Circulation improves and your lung function increases two weeks to three months after quitting.
More improvements pile up over the next nine months. The upshot is that by one year after quitting, your excess risk of coronary heart disease is half that of a current smoker. Heart attack risk also drops dramatically.
This article was written by Chris Kissell for moneytalksnews. For a free newsletter click:
The DASH diet, which stands for dietary approaches to stop hypertension, was developed in the early 1990s when the National Institutes of Health (NIH) was researching ways to lower blood pressure.
Since then, many studies have confirmed that the DASH diet can help lower blood pressure, reducing the risk of hypertension and heart disease in people over time.
Today, dietitans say that the DASH diet is one of the healthiest ways to eat, and it may even help you lose weight, too.
The DASH diet is built around nutrient-rich foods that are low in sodium, like fruits, vegetables, and whole grains. Specifically, you’ll want to eat foods that are high in potassium, magnesium, calcium, and fiber. Some examples of DASH-approved foods are oatmeal, leafy greens, potatoes, apples, bananas, oranges, fish, and mixed nuts.
Here’s a link to the story that includes a sample menu:
Burning out fats to achieve or maintain a healthy weight does not have to be complicated. Unfortunately, this is exactly the case, with many myths and unsound fitness advice floating around the internet causing unnecessary pain and frustration among many of you who want or are planning to shed unwanted pounds.
Now is the time to debunk these lies. Listed here are 3 fitness lies that prevent you from losing weight this season, courtesy of Men’s Health:
1. You Can’t Add Muscle And Lose Weight
According to the International Journal of Obesity, your muscles contribute to a whopping 20 percent of your metabolic rate, while your fat mass uses 3 percent of your energy. All this means is that staying lean involves adding muscle through strength building exercises.
Metabolic rate determines how well you burn off fats and utilize protein, all of which can lead to either weight loss, retention or gain as well as added muscle.
Some strength-building exercises for gaining muscle include weightlifting and exercises that use your body weight as natural resistance such as push-ups, crunches and leg squats.
2. Swapping “Bad” Fats For “Good” Ones
“Most foods contain a mixture of both types (of fats),” Steve Grant, nutrition consultant, said. “It’s not one way or the other.” The “bad” saturated fat present in rib-eye steak contains about the same number of calories as healthier salmon. In addition, feta cheese is weighed lighter than nuts.
According to Harvard University’s The Nutrition Source, saturated fats negatively impact health when consumed in excess, though not as much as trans fats, which are found mainly in processed foods. Foods that contain large amounts of saturated fats include red meat, butter, cheese and ice cream. Saturated fat is also present in some plant-based fats such as coconut oil and palm oil.
On the other hand, “good” unsaturated fats — monounsaturated and polyunsaturated fats — lower your risk of diseases. Foods that are high in unsaturated fats include nuts, seeds, fish and vegetable oils such as olive, canola and sunflower oils.
3. Carbs Are Bad For You
There is no need for you to follow a minimal to no-carb diet for weight loss. Instead, just aim for one gram of carbs per pound of bodyweight in the hour after training. It is the optimal formula for storing those grams as muscle, and not as fat.
Carbohydrates all break down into blood sugar or glucose that fuels your body. However, while simple carbs such as those found in regular pasta and white bread tend to release glucose faster (which have a side effect of causing a spike in insulin levels — not a good thing if you are suffering from diabetes), complex carbs such as those in leafy greens, sweet potatoes and brown rice break down slowly.
For instant physical energy daily, simple carbs should do the trick. If you want to lose a lot of pounds or maintain your weight, it is good to consume more high-fiber carb sources.
My biggest issue with my weight before started my journey was that I had an all-or-nothing approach to weight loss. I struggled with not giving up as soon as I felt hungry. I would use anything as an excuse to stop whatever diet I was doing—family get-togethers, dinners out, or the “I was good all week!” excuse. The truth is, I just wasn’t ready to change. I had tried and failed so many times that I resigned myself to just being a a big girl.
The 21 Day Meal Plan worked for me because it has a set list of foods to follow.
For me, this was so simple—you just don’t eat anything that isn’t on the list for 21 days. It is basically an elimination diet that takes all of the crap out of your diet and teaches you to add things back in slowly to see if they affect you negatively or not. I learned that not only do I have a sensitivity to gluten (it’s okay for me in small amounts), but I really don’t digest dairy well at all. On the plan, I was finally listening to my body, eating intuitively, and not counting calories…and that was the most freeing part.
Here‘s what I eat in a day now:
Breakfast: Four egg whites, one black bean and quinoa veggie burger, a spoonful of cottage cheese, and mustard.
Lunch: Baked chicken with no-salt seasoning, ½ cup of brown rice, and a veggie of some sort.
Dinner: Ground turkey seasoned with no-salt seasoning, scoop of cottage cheese, broccoli, and a ½ cup of brown rice pasta.
Snacks: Handful of almonds, hard-boiled egg, or a rice cake with almond butter and berries.
Lately, I haven’t been following a specific program. There’s so much amazing content on YouTube that’s free and structured (which I like), so I just make sure each day that I’m focusing on at least one muscle group with weights and getting my heart rate up, too.
I currently work out six days per week (sometimes seven, depending on my mood) for a minimum of 30 minutes.
In Anthony William’s book Medical Medium Life Changing Foods, we get further confirmation that lemons (and limes) are the real-deal when it comes to superior nutrition, mineral bio-availability, and organ detoxification.
Here’s what lemons (and limes) can do according to William’s work:
ultra-hydrating and electrolyte-producing because they’re a top source of mineral salts and trace mineral salts, containing bioavailable sodium
most highly absorbable vitamin C
they contain specialized phytochemicals called limenoids that bond together vitamin C and calcium creating alkalinity in the body that helps prevent the growth of almost every type of cancer
cleanse the liver, kidneys, spleen, thyroid and gallbladder
they purge the many toxins we accumulate from exposure to plastics, synthetic chemicals, radiation, and poor food choices
So, what’s happened to me over the past year that I’ve been sipping on hot lemon water?
I feel pretty darn magnificent.
Now there’s a lot of things at work making me feel that way, most important of which is nutritional excellence following a nutritarian lifestyle. But I absolutely know that the increased circulation I’m getting from my morning hot lemon water has helped me release even more fat this year.
I’ve never been a coffee drinker but I can attest to the fact that hot lemon water wakes me up in the morning with a tart pucker and is infinitely more enjoyable than hot water alone.
But probably the most interesting bit of information I discovered in researching my daily hot lemon water practice is this:
“Once detoxification has drawn the gunk out of your cells and tissues (your liver does much of its work overnight), it needs to be flushed out when you wake up–otherwise, those toxins settle back in. Lemon or lime water is more beneficial for this process than plain water, because filtration has often taken the life out of drinking water, and these citrus stars reawaken its healing abilities.”
– Anthony Williams, Medical Medium Life Changing Foods
Cultivate this simple, cheap and effective habit to increase your circulation and over-all health. Here’s an easy recipe to get you started!
1/2 to 1lemon
8 to 10ounceswater
Heat water over stove top or in a microwave-safe mug until just before a rolling boil. For microwave, about 120 seconds on high.
While water is heating juice the lemon. Use 1/2 lemon if you weigh less than 150 pounds use the whole lemon if you weigh more than 150 pounds.
Pour lemon juice into mug with hot water and stir well. Drink with the temperature as hot as possible.
You can use lime juice instead of lemon juice, if you prefer, and still retain most of the health benefits (the only question would be DNA-damage repair properties).
I like to batch-prep my lemon juice for the week. Buy a 1-pound bag of lemons for the week and juice at once. If you follow this approach you’ll want to add 2 tbsp. as the equivalent for 1 whole lemon. And 1 tbsp. as the equivalent for 1/2 lemon.
Lemon or lime juice will last for 2 months (or more) when properly stored in a glass Mason jar in the fridge.
Right bout now you might have some questions about coffee or tea, if so you can read up my FAQs here to learn more about those topics when you’re following the nutritarian lifestyle.
Did you find this article to be helpful for you? Please leave a comment below and let me know what you think!