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Whole Grains Health

The #1 Drink to Avoid to Lose Weight, According to Science



Often times the easier way to approach weight loss is to add it – not to take it away. Start exercising (even one walk a day will do); add healthy fruits, vegetables and whole grains; drink more water … As you begin these healthy habits, you will eventually begin to suppress the less-than-good-for-you things that you have done and eaten. However, there is one drink that you should consider getting off your diet right away when committing to weight loss It’s the drink most closely linked to weight gain in America: soda.

Woman drinks diet soda

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Woman drinks diet soda

According to a study published in the journal BMC Public Health, 20% of the total calories you consume in a day come from drinks only. For the average person consuming 2,000 calories a day, that’s roughly 400 calories added to your diet from drinks alone. What exactly are these 400 calories? The BMC study found that it was a combination of coffee and tea (with the add-ins), energy drinks, fruit juice and beverages, milk and alcohol. But these energy-dense drinks pale in comparison to the drink that adds the most calories to your diet: soda.

The study found that soda added between 35 and 141 calories per day to your diet, depending on your age.

It should come as no surprise that soda has been linked to weight gain as it contains around 150 calories per can.

Gallery: Best Supplements for a Flat Stomach, According to a Nutritionist (Eat That, Not That!)

Are you struggling to button your jeans or don’t you love the way your tummy looks when you try on this bikini from last summer? Whether it’s an increase in the consumption of too many bloating foods or your preference to toss Netflix on the couch instead of going to the gym, there are plenty of reasons for a midsection that doesn’t look or feel like you want it.

And while the best ways to support a flat stomach are by exercising, cutting down on salt intake, maintaining bowel health, and eating a balanced diet, there are some supplements that can help you start your journey with the ” “Washboard abs” to bring them into full swing. While they’re not a panacea for rock-hard abs, when combined with a healthy lifestyle, they can help.

Read on to find 8 additions to button your jeans without lying flat on your bed to achieve this goal. Get the go-ahead from your doctor before adding these to your routine, as some supplements may interact negatively with your current medications or may not mix with certain health conditions. Read on and avoid these 100 most unhealthy foods on the planet to learn more about how to eat healthily.

Continue reading the original article Eat that, not that!

If you’re not a tea drinker, taking a green tea extract is a great option if you want a dose of EGCG or an herbal compound in this type of tea to help flatten your stomach.

Burning more calories can help you lose weight and therefore lose belly fat. And since studies suggest that taking green tea extract or EGCG supplements can help you burn more calories, even at rest, these pills can give your body the boost it may need. If you take it one step further, taking this compound can lead to weight loss.

In addition, the intake of green tea catechins (a natural flavonoid) has been linked to the breakdown of belly fat in overweight and obese adults who exercise. (For more information, see What Happens To Your Body When You Drink Green Tea?)

It might sound fun to take in fatty acids to lose weight and support a flat stomach, but consuming DHA and EPA sources, omega-3 fatty acids in seafood (including krill oil), can help you get that flat stomach to get what you want

Fish oils are associated with many benefits, including managing blood sugar. When blood sugar is high, your body secretes more insulin. And when insulin levels are consistently high, weight loss can be difficult and therefore your flat stomach is inaccessible.

Kori Krill Oil offers superior absorption over fish oil as it provides omega-3 EPA and DHA in its natural phospholipid form. This also makes digestion easier and eliminates the fishy burps that many people experience with fish oil.

Bonus? Krill oil also supports heart, brain, eye, joint, skin and immune system health!

CONNECTED: Side effects of taking fish oil daily, experts say

Various live bacteria can live in your gut. Certain bacteria – think E. coli and coliforms – produce gas in many cases and can cause gas.

One way to fight these bacteria is to create an environment in your gut that has a lower pH or a more acidic environment. Why? Many of these bacteria thrive in an environment that is less acidic (more neutral).

To achieve this, ingesting probiotics or live bacteria that actually provide health benefits can be helpful. Certain strains, especially Lactobacillus strains, can help lower the pH in your intestines, making your intestines more acidic. This contributes to the fact that the environment is not particularly friendly to some potentially gas producing bacteria. A stomach that is not filled with gas can mean one thing – a flat stomach!

Whether you’re an ice cream, milk, or cream soup lover, dairy products are a fan favorite for a number of reasons. Unfortunately, the natural sugar found in many dairy products called lactose can be difficult for people to digest – especially as we get older.

An enzyme called lactase is needed to break down the lactose sugar. As we age, we run the risk of not having enough lactase enzyme in our body to break down the lactose sugar. Undigested sugar remains in our intestines, which in some cases leads to gas.

If you are lactase deficient, supplementing with a lactase supplement (such as Lactaid) when consuming dairy products that contain lactase can help you break down the natural milk sugar so that you can enjoy an ice-cold glass of milk again.

If you keep too much fluid in your midsection, hibiscus can help rid your body of the excess without negatively affecting electrolyte levels. Although more human studies are needed, adding hibiscus to your routine can help support your flat stomach goal if your challenge is water retention.

Berberine has been used in traditional Chinese medicine for years. And recently it has found its way into the western world in powerful ways.

Among its suggested benefits, berberine may help reduce insulin resistance and inhibit the development of fat stores.

Ingesting berberine with Oregon grape extract can help combat belly fat by combining the benefits of berberine with the digestive aid benefits that Oregon grapes provide.

Simply consuming protein can help you achieve your flat stomach in a number of ways. Protein helps your body feel happier and can help you eat less in the long run.

Whey protein, in particular, can decrease long- and short-term appetite and improve body composition in women by increasing muscle mass without affecting changes in fat mass. And the consumption of over 500 milliliters of dairy products, which consist of casein and whey, can increase the feeling of satiety, according to the results of a meta-analysis.

A whey and casein protein based protein powder like Quest Nutrition protein powder is a simple addition to your everyday life. Whether adding a scoop or two to your smoothies, energy bites, or even your classic recipes, this addition can help you feel more satisfied and potentially reduce the risk of overeating, which can lead to gas. Try protein powders in these 22 high protein smoothie recipes from diet and fitness experts.

For more information, see the 108 most popular sodas, sorted by toxicity.

9/9 DIA

Speaking of which, those calories are completely empty and come entirely from sugar. In fact, a can of soda contains between 35 and 61 grams of sugar per can! (See Also: 30 Worst Soda Pops That Are Never Worth Drinking.)

The average American adult consumes 13 pounds of sugar each year from soda only. And studies show that consuming sugary drinks like soda contributes to weight gain in both adults and children. This is especially true if many sodas contain high fructose corn syrup. Your body is only able to process the fructose from this sweetener through your liver, and it cannot use fructose for energy like glucose. This contributes to even greater weight gain, along with a metabolic disorder and impaired glucose tolerance.

Over the years, dozens of studies have linked soda consumption to weight gain. And it gets worse: A study by the International Journal of Behavioral Nutrition and Physical Activity found that despite exercising, when participants consumed soda, participants still gained weight. In other words, exercise won’t help you stave off the weight gain associated with drinking soda.

Not only has soda been linked to weight gain, it has terrible effects on your overall health as the drink has been linked to type 2 diabetes, heart complications, depression, liver disease, and the risk of early death.

Since reducing calories – calories from food or drink – will help you lose weight, you don’t have to rely on just removing soda from your diet to lose weight. This is especially the case as fewer Americans drink soda on a regular basis (45.8% of US citizens surveyed in a recent study said they did not consume soda at all). However, if you do drink soda, you should seriously consider cutting down your soda habit. Replace your fizzy drink with water or try one of these 25 healthy, low-sugar soda alternatives.

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Whole Grains Health

Fun, on-the-go health hacks – The Fort Morgan Times



(Family Features) As many people return to their normal routines, they return to their usual on-the-go lifestyle by getting back to work, traveling to new destinations, and enjoying time with loved ones.

Remember, as you go back to discovering and meeting with family and friends, you need fuel for your adventures. According to a National Health and Nutrition Examination Survey, most Americans don’t get enough whole grains every day and opt for mostly refined grains instead.

Foods like delicious whole grain popcorn offer an easy health hack to make every bite count. Get in the habit of popping 9 cups of popcorn in the morning and dividing it into two containers. Season one container with salt and herbs, the other with a pinch of sugar and cinnamon so you can switch between sweet and salty throughout the day. Bringing delicious options like these along with you on the go will help satisfy your hunger pangs while adding the fiber your body needs.

Because delicious whole grain popcorn is versatile and 3 cups are the equivalent of a serving of whole grain, it’s a simple but tasty option for meeting dietary recommendations. It can be a breeze to add to snacks like Blueberry and Pomegranate Power Bars, Crunchy Popcorn Trail Mix, or Sweet and Savory Curry Popcorn. You can even satisfy children’s cravings with Grab and Go Pizza Popcorn, a six-ingredient recipe that prepares in minutes.

Visit for more nutritious snack ideas.

Sweet and savory curry popcorn

Yield: 8 cups

  • 8 cups of unsalted, unbuttered popcorn
  • 1/3 cup of ghee (clarified butter) or coconut oil
  • 2 tablespoons of brown sugar
  • 1 tablespoon of honey
  • 1 teaspoon of curry powder
  • 1/2 teaspoon of cumin
  • 2 teaspoons of sea salt flakes
  1. Put the popcorn in a large mixing bowl.
  2. In a saucepan over medium heat, melt the ghee, brown sugar, honey, curry powder and cumin; stir until dissolved. Bring to a light boil; take it off the stove.
  3. Mix the ghee mixture and salt with the popcorn; Transfer to a serving bowl.

Crunchy popcorn trail mix

Yield: 9 cups

  • 5 cups of popcorn
  • 3 cups whole grain oatmeal
  • 1/3 cup raisins
  • 1/3 cup peanuts or other nuts
  • 1/3 cup sunflower seeds
  • 1/4 cup (1/2 stick) butter or margarine
  • 6 tablespoons of brown sugar
  • 2 tablespoons light corn syrup
  1. In a large, microwaveable bowl, stir together the popcorn, granola, raisins, nuts, and seeds; put aside.
  2. In a small saucepan, heat the butter, brown sugar, and corn syrup to a boil; Cook for 3 minutes, stirring occasionally. Pour over the popcorn mixture and stir evenly.
  3. Microwave 3-4 minutes, stirring and scraping bowl after every minute.
  4. Spread on a greased baking sheet; cool. Break into pieces and store in an airtight container.

Blueberry and pomegranate power bars

Yield: 12 bar

  • Non-stick cooking spray
  • 8 cups of popcorn
  • 1 1/2 cups old fashioned rolled oats
  • 1 cup of dried blueberries
  • 1/2 cup pomegranate seeds
  • 1/2 cup whole natural almonds, toasted and roughly chopped
  • 2/3 cup honey
  • 2/3 cup light brown sugar
  • 2 tbsp butter or margarine
  • 6 ounces of bittersweet chocolate, melted
  1. Line 13 x 9 inch pan with foil; Spray with non-stick cooking spray.
  2. In a large bowl, mix the popcorn, oats, blueberries, pomegranate seeds, and almonds together.
  3. In a small saucepan over low heat, cook honey, brown sugar and butter for 2 minutes. Pour over the popcorn mixture and mix thoroughly.
  4. With wet hands, squeeze the mixture firmly into the prepared pan. Chill until firm, about 2 hours. Cut into 12 bars.
  5. Dip the bottom of the bars in melted chocolate. Place on a pan lined with waxed paper; Chill until ready to serve. Store in a tightly closed container in the refrigerator.

Grab yourself and go pizza popcorn

Yield: 6 liters

  • 6 liters of popped popcorn
  • Olive oil cooking spray
  • 1 cup of grated parmesan cheese
  • 2 teaspoons of garlic salt
  • 2 teaspoons of paprika
  • 1 tablespoon of Italian seasoning
  1. Place popcorn in a large, resealable plastic container or 2 1/2 gallon resealable plastic bag.
  2. Spray the popcorn lightly with olive oil cooking spray.
  3. Sprinkle cheese, garlic salt, paprika, and Italian condiments over the popcorn and shake it to distribute it evenly.
  4. Place popcorn in reusable plastic cups to serve.

SOURCE:Popcorn board

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Whole Grains Health

What is gluten? A nutritionist explains everything you need to know



Gluten has become a popular topic, and there is a lot of confusion as to whether going gluten-free is a legitimate pursuit or just an unfounded fad. Let’s clear it up. Here’s what gluten is, why it may need to be eliminated from your diet, and the common pitfalls to avoid when opting for gluten-free.

What is gluten

Gluten is a type of protein found naturally in wheat (including spelled, kamut, farro, and bulgur), barley, rye, and triticale. However, as an additive, gluten acts like a binder that holds food together, so you can find it in products that range from salad dressings to vitamins; it can even be in lip balm.

Credit: Wesual Click / Unsplash

Is Gluten Bad For You?

There are legitimate medical conditions that make people intolerant to gluten. The most common is celiac disease, an autoimmune disease in which eating gluten causes damage to the small intestine (more on this below).

Some people believe that gluten is harmful to everyone and should generally be avoided. So far, there isn’t a lot of research to support this. A 2017 study published in the BMJ followed over 100,000 people without celiac disease for 26 years. The researchers found no link between long-term consumption of gluten through food and the risk of heart disease, a concern that people in and outside of the medical community had.

Another study published in the American Journal of Gastroenterology in 2019 looked at over 160,000 women without celiac disease. The scientists concluded that dietary gluten intake in adulthood was not linked to a risk of microscopic colitis, also known as inflammation of the colon lining, which was another potential problem.

However, some people may want to avoid gluten even if they don’t have a condition that causes gluten intolerance. As a nutritionist, I agree that a customer can become gluten-free as long as they consume a variety of nutritious whole-food sources of carbohydrates. In short, you don’t need gluten, but you do need a wide range of nutrients and energy-supporting carbohydrates that are easily obtained while avoiding gluten.

Why do people go on a gluten-free diet?

Gluten is found in many foods, so killing it entirely can be a huge obligation, but there are medical conditions that call for strict gluten avoidance. Again, someone with celiac disease must completely cut gluten from their diet. This is because even consuming small amounts of gluten can trigger serious symptoms such as abdominal pain and gas. However, celiac disease isn’t the only condition that warrants a gluten-free diet. Some doctors recommend that people with other autoimmune diseases such as inflammatory bowel disease, Hashimoto’s thyroiditis, psoriasis, lupus, and rheumatoid arthritis avoid gluten.

There is also gluten sensitivity without celiac disease. In people with this condition, eating gluten causes bothersome side effects due to an inflammatory reaction. Symptoms can include flu-like feelings, gas and other gastrointestinal problems, mental foggy, and tiredness. The remedy is to avoid gluten.

Another condition, dermatitis herpetiformis (DH), is a skin rash that results from eating gluten. While people with celiac disease can also have DH, you can have DH without being diagnosed with celiac disease.

Finally, if you have a wheat allergy, you need to avoid some sources of gluten. Sometimes mistakenly referred to as a gluten allergy, a wheat allergy can lead to a serious reaction to any of the proteins found in wheat, including gluten. Wheat must be avoided if you have a wheat allergy, but you may not need to cut out non-wheat grains that contain gluten. Swelling or itching in the mouth or throat, hives, shortness of breath, gastrointestinal problems and, in severe cases, anaphylaxis are possible symptoms of a wheat allergy.

Even for people without any of these conditions, eliminating gluten can improve health, energy, and weight management – but only if it means replacing highly processed foods that traditionally contain gluten with whole, naturally gluten-free foods. For example, if switching to gluten results in a change, such as replacing a dense bagel of refined white flour with a bowl of oatmeal with fruit and nuts, you may see benefits even if your body isn’t specifically gluten-sensitive.

Are Gluten Free Foods Healthy?

Gluten-free and high-carbohydrate foods, including sweet potatoes and fruits, are nutritious and healthy. (Photo credit: Louis Hansel / Unsplash)

Gluten-free foods can be healthy, but they can also be highly processed and lacking in nutrients. Whole grain gluten-free products like brown rice and quinoa are full of vitamins, minerals, antioxidants, and fiber, and have research-backed health benefits. Other naturally gluten-free, high-carbohydrate foods such as sweet potatoes and fruit are also nutritious and healthy.

Unfortunately, the gluten-free craze has sparked a boom in highly processed foods made with refined versions of gluten-free grains like white rice. From pizza crusts to cupcakes, you can buy practically anything in a gluten-free version these days. The fact that a product is gluten-free doesn’t automatically make it healthy; it just makes it acceptable to someone who needs or wants to avoid gluten.

In my practice, I’ve seen people gain weight after becoming gluten-free from eating too much processed gluten-free foods like muffins, donuts, crackers, bread, and cookies. If diet is your priority, check out the ingredients list. Unless it’s an occasional treat, a product’s ingredients should read like a recipe you might have made in your own kitchen. And if grains are included (some gluten-free products are made with other starches like potatoes or cassava) they should be whole (like brown or white rice), which means they haven’t been stripped of their fiber and nutrients. In other words, there are packaged gluten-free foods that are healthy, like chickpea noodles, but you need to look beyond “gluten-free” on a package to isolate it.

Beware of the gluten myths

Since going gluten-free became mainstream, I’ve heard a lot of myths about this protein, and I’ve seen some common gluten-free missteps. For example, I’ve met a lot of people who say they’re gluten-free, but in reality they’ve only eliminated wheat-based foods like bread, pasta, and bagels. As mentioned earlier, wheat is just a source of gluten.

Photo credit: Pille R. Priske / Unsplash

Some people also think that gluten is found in all types of grain. In fact, there are several naturally gluten-free grains, including rice, corn, quinoa, amaranth, buckwheat, millet, sorghum, teff, and oats – that is, as long as they have not been contaminated with other gluten-containing grains during processing. (Note: this is why some oatmeal is specifically labeled gluten-free. It is not a different type of oat, and the gluten has not been removed; they simply have not been exposed to gluten.) Also, some people believe that all high-carb foods contain gluten, which results in them eliminating carbohydrate free foods like potatoes or even fruits. The truth is, most whole foods are naturally gluten-free, with the exception of a handful of grains.

Bottom line

Going gluten-free shouldn’t be dismissed as a trend. Some people have to go without gluten in order to feel good. Others may choose to avoid gluten as it helps them make healthier choices, such as snacking on fruits and nuts instead of pretzels. If you choose to go gluten-free, be sure to avoid some of the pitfalls mentioned. And if you need more personal advice on how to meet your nutritional needs on a gluten-free diet or how to treat a chronic condition, contact a registered nutritionist who can advise you individually.

Cynthia Sass, MPH, RD, is the nutrition editor for Health, a New York Times best-selling author, and a private performance nutritionist who has advised five professional sports teams.

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Whole Grains Health

The MedWalk diet: A step closer to walking away from dementia



PICTURE: A Mediterranean diet is high in fruits, vegetables, legumes, whole grains, and fish, while low in saturated fats, red meat, and alcohol. view More

Credit: Unsplash

It has been named the best diet in the world for weight loss, but now researchers at the University of South Australia are confident that the Mediterranean diet – when combined with daily exercise – can also ward off dementia and slow the decline in brain function that is common with old age.

In the world’s first study, starting this week, researchers from the University of South Australia and Swinburne University, along with a consortium of partners *, will examine the health benefits of older people who adhere to a Mediterranean diet while taking daily walks.

Called the MedWalk Study, the two-year, $ 1.8 million NHMRC-funded study will enroll 364 senior Australians – 60 to 90 years of age who live independently in a village and without cognitive impairment – in 28 residential locations in South Australia and Recruit Victoria.

It’s a recent study, especially given Australia’s aging population, where around a quarter of all Australians will be over 65 by 2050.

UniSA lead researcher, Associate Professor Karen Murphy, says combining the nutritional benefits of the Mediterranean diet with the health benefits of exercise intervention could yield significant benefits.

“Dementia is a condition that affects a person’s thinking, behavior, and ability to perform everyday tasks. While it is more common in older Australians, it is not a normal part of aging, ”says Assoc Prof. Murphy.

“Around 472,000 people live with dementia in Australia. It costs the economy more than $ 14 billion each year and is projected to grow to over $ 1 trillion over the next 40 years.

“While there is currently no prevention or cure for dementia, there is a growing consensus that a focus on risk reduction can have positive results. This is where our study starts.

“Early pilots of our MedWalk intervention demonstrated improved memory and thinking in a subset of older participants who followed a combination of a Mediterranean diet and daily walking for six months.

“We are now expanding this study to a broader group of older Australians and using carefully designed behavior modification and maintenance strategies in hopes of significantly reducing the incidence of dementia across Australia.”

A Mediterranean diet is high in fruits, vegetables, legumes, whole grains, and fish, while low in saturated fats, red meat, and alcohol.

The 24-month study randomly assigns residences to the MedWalk intervention or their usual lifestyle (the control group) so that all participants who live in a facility are in the same group. Changes in diet and walking are supported by organized and regular motivational, diet and exercise units.

Professor Andrew Pipingas, head of neurocognitive aging research at the Center for Human Psychopharmacology in Swinburne and lead investigator, says this study is about preventing dementia from occurring.

“Since finding a cure and treating people in the later stages of the disease is extremely difficult, our focus is on helping people at risk of dementia stay healthy to ensure that Australians do well The future is going well. ”


Notes for editors:

  • May is National Month of the Mediterranean Diet
  • The full list of partners involved in this study are: Swinburne University; University of South Australia; Deakin University; La Trobe University; RMIT University; Murdoch University; University of Sheffield Hallam, UK; University of East Anglia, UK; University College Cork, Ireland.

Media contact: Annabel Mansfield T: +61 8 8302 0351 M: +61 417 717 504 E:

Researcher: UniSA: Associate Professor Karen Murphy T: +61 8 8302 1033 E:

Swinburne: Professor Andrew Pipingas T: +61 3 9214 5215 E:

Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of press releases sent to EurekAlert! by contributing institutions or for the use of information via the EurekAlert system.

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