Author: Nicole Harlan

And May Lower Cancer Risk Too!

While melatonin is most commonly supplemented as a sleep-aid for those with jet-lag, insomnia, trouble sleeping, or trouble staying asleep, this naturally occurring hormone when taken at the proper dose can, in fact, aid in fat loss, and maybe even lower cancer risk!

Sound to good to be true? Let’s look into the research.

To better understand this phenomena of how a common sleep-aid supplement can aid in weight loss, we need to first learn about the functional role it plays in the body.

What is Melatonin?

In short, melatonin is a naturally occurring hormone that’s released at night by the pineal gland. As mentioned, melatonin has long been associated primarily with sleep, however, new research on this dietary supplement has come to show that it may even play a role in boosting metabolism, protecting muscle tissue, aiding in weight loss and fat loss, and even reducing the development of some cancers.

When melatonin is secreted by the pineal gland to the bran, it helps regulate what’s known as our circadian rhythm. Why is this important to note? If someone has imbalances in this hormone, sleep problems may arise. When sleep problems begin to arise, issues that begin to affect their health begin to occur.

A lack of quality, restful sleep when not addressed properly can have a major impact on ones ability or desire to find energy, exercise, and eat properly, among other factors. Coming full circle, this all plays a role in weight loss and fat loss for obvious reasons.

How Does Melatonin Aid in Fat Loss?

As mentioned above, melatonin has been shown to boost metabolism in those that consistently supplement with it. So, how is this related to improving ones weight loss journey? Time to dive into the research.

With all of this talk about melatonin and its benefits, researchers decided to test its validity. The most prominent study on this subject matter was a study examining the affects of melatonin on postmenopausal women.

Now, you may ask, why postmenopausal women? Why not just examine a randomized group?

To add to the validity of this study, researchers decided to study postmenopausal women because menopause happens to be one of the most difficult times in ones life to los body fat. If melatonin worked on these individuals, it was sure to work on everybody else!

The results? Not only did sleep improve drastically with small doses of 1-3mg of melatonin nightly, but body composition improved, fat mass decreased by an average of 7%, and lean muscle tissue increased by 2.9%.

Overall, this research found that melatonin has undeniable affects on body composition and fat burning.

Melatonin and Reduced Cancer Risk?!

While the verdict is yet to be conclusive on this matter, the research is promising to say the least. According to the National Institute of Health (NIH), the efficacy and safety of melatonin supplementation for the prevention and treatment of cancers is impressive.

In clinical trials, for example, melatonin was shown to enhance the effects of anticancer drugs, improve patients’ sleep, and even improve their quality of life. In another study, melatonin was shown to reduce the side effects of therapies and treatments like chemotherapy and radiation. Lastly, melatonin has also been associated with playing a role in halting the spread of various cancers, from colorectal, oral, prostate, and even breast cancer, among others.

With all of this being said, many more studies on melatonin as an anticancer agent needs to be investigated. Nonetheless, the promise of this data is encouraging to say the least.

Is Melatonin Safe?

Melatonin is widely accepted as a generally safe supplement to intake for the short-term. Melatonin is a naturally occurring hormone in the body and because of that, supplementing in small doses of 1-5g does not seem to pose any problems.

With that being said, there seems to be a lack of evidence to account for any potential long-term effects of supplementing with melatonin. Moreover, melatonin has been shown to elicit a drowsy effect upon waking for some individuals. In addition, melatonin has also been reported to result in mild headaches.

While research has shown to be fairly conclusive of the safety and validity of melatonin, more research certainly needs to be done. Always talk to your healthcare provider before ingesting anything, including melatonin.

Nonetheless, as a general recommendation, melatonin is safe for the majority of individuals who ingest it, and taking 3-5 mg prior to bed seems to be the most effective, optimal dosage.

A Final Word

While melatonin can provide incredible benefits for some individuals, from improved sleep, muscle gain, and fat loss, the claims that have been made in this article need to be studied and researched further in order to determine its true validity.

Nonetheless, the evidence that has been released on melatonin thus far appears to show general safety for short-term use, with a lack of evidence showing any long-term benefits and safety protocols.

As a final disclaimer, always consult with a medical professional before supplementing with melatonin or any product for that matter. You shouldn’t take melatonin if pregnant or breastfeeding, are depressed, are on any other medications, or are concerned with the unknown.

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Essential For A Long, Healthy, & Happy Life!

In todays modern world, mortality is, in large part, brought on by chronic illness and disease. While it can be argued to the contrary, the prevalence of chronic disease in the western world is widely due to controllable lifestyle factors.

However, in very specific geographical areas of the world, there are populations with incomparably longer lives, lower rates of disease and illness, and overall healthier happier people.

These places are known as “Blue Zones”.

Throughout this article, you’ll become educated on the common factors that make up Blue Zones, and how lifestyle plays such a large role in the populations health and longevity. In short, you’ll learn why people that live in Blue Zones live longer than anyone else on earth.

Let’s dive right into it!

What are “Blue Zones”?

As mentioned above, Blue Zones are simply geographic locations containing populations of higher than average lifespans, and are home to some of the world’s oldest people.

Where did the term originate? Funny enough, the term Blue Zones derived from an author and his colleagues who were first studying these areas and were known to circle them in blue marker on the map once discovered. If you’d like to read up on these regions more, the book is logically entitled “The Blue Zones – By Dan Buettner”.

So, you may be curious…Where are these so called Blue Zones of the world and what have we learned from them? Great question!

While Blue Zones are still being studied to this day, and new regions are yet to be discovered, there are five original locations dubbed ‘The Blue Zones’ that we all know to be today:

Icaria, Greece

Okinawa, Japan

Loma Linda, California

Nicoya Peninsula, Costa Rica

Ogliastra, Italy

While genetics have been shown to play a percentage of the part in these populations’ health and longevity, diet and lifestyle factors seem to be the leading explanation to why these individuals seem to live such long lives.

The Blue Zone Lifestyle

The Blue Zone Lifestyle refers to the way in which the majority of these populations live their lives; from what they eat on a daily basis and how physically active they are, to how much alcohol they consume and what their cultural traditions are.

In what follows, we will dive deeper into the most common lifestyle factors that sets them apart from the rest of the world, however, for now, here is a list:

Their diets consists of largely plant-based foods

They fast and follow calorically restrictive diets

Exercise is an inevitable part of their daily lives

They rest and nap as needed (sleep is a non-negotiable priority)

They indulge in moderate alcohol consumption

They live lives of purpose
While this may seem like a lot of what we already know to be healthy in the western world, unfortunately a large majority of this is never put into practice on a consistent basis, and especially not for a lifetime. In fact, upwards of 45% of Americans are classified as obese. That’s the only statistic you should need to know about the western lifestyle…

Time to dive deeper!

The Blue Zone Diet

The data suggests that those that reside in blue zones primarily ingest a plant-based diet full of whole foods. While this isn’t a particularly strict rule for those in these regions, approx. 95% of their diet consists of such foods, with the other5% consisting of meats on a monthly basis.

While meat can certainly be a healthy part of ones diet, especially high-quality, grass-fed meat, major studies have conclusive data to the contrary. In fact, according to overwhelming research, avoiding regular meat consumption can drastically impact heart disease risk, cancers, and other mortality-ridden health conditions.

So in conclusion, the blue zone diet looks a little something like this:

Rich in Vegetables and Legumes: Vegetables and legumes such as beans, lentils, and peas contain many vitamins and minerals, and are a great source of fibre, among other things.

Packed with Nuts and Seeds: Another great source of fibre, protein, and healthy fats are nuts and seeds (almonds, cashews, pumpkin seeds, etc.). These foods have strong associations with a healthy metabolism and reduced health problems.

Wholesome Whole grains: Whole grains have been shown to reduce many biomarkers of health, from blood pressure and heart rate, to cancers and heart disease.

The Blue Zone Exercise Regimen

Exercise is another extremely important factor in the course of longevity and aging. As such, you can probably guess that those in the blue zone regions are highly active. If so, you’d be totally correct!

While people in these regions don’t necessarily prioritize a rigid exercise routine, nor do they particularly hold corporate gym members. However, due to their lifestyle, the vast majority of the blue zone lifestyle has been built around things that require constant physical activity; from gardening and cooking, to walking, hiking, and daily laborious chores.

These built in habits through the history books is a large contributor to the success in aging for those in the blue zones. In fact, research states that exercise can reduce the risk of early death by almost 40%.

If you learn anything from the Blue Zones, it’s that you probably need a lifestyle shift abundant in plants and physical activity…

To top it off, its been shown that fasting and caloric restriction is a large part of their nutrition regimen. Without getting into the science, there is a strong strong correlation to health and longevity, and fasting.

A Final Word

The Blue Zone people live a life of abundance, however, not in the way westerns define it. Instead of cheeseburgers and fries for dinner, it’s abundance from nature; instead of a weekend of binge watching Netflix on the couch, it’s a weekend of purpose and hiking through the mountains.

Those that live in these regions live a life of purpose, they seek meaning and relationships, and they prioritize lifestyle over short-term pleasure.

There’s more than a few things that we can learn from this, but hopefully this article is a start.

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And 5 To Avoid At All Costs…

With the health and nutrition industry booming with trend after trend, no one knows what’s right or wrong, healthy or unhealthy, safe, or unsafe anymore.

While certain oils are certain to elicit positive responses to ones health, others are doomed from the beginning. Nonetheless, not all is lost.

In this article, we’ll be reviewing 5 of the worlds healthiest oils, and 5 oils to most certainly avoid. If you’re looking for a boost in health, or simply looking for ways to reduce the likelihood of poor health, this article is for you!

Let’s get right into it.

Oils That Are Healthy!

In this section, we will be reviewing five of the worlds healthiest oils when it comes to cooking, and overall wellness.

Coconut Oil

While coconut oil has a controversial place in the conversation of health and wellness due to its high saturated fat profile, there’s no doubt that coconut oil has been associated with numerous health benefits, from lowering cholesterol levels, to boosting heart health.

While an overconsumption of saturated fats is certainly an issue, in the case of coconut oil, you really can’t go wrong, especially if you’re cooking with it on a high heat. Everything in moderation, of course.

One problem that the industry has gotten wrong is making it out to seem like coconut oil is godsend, that it’s the superfood of superfoods. Unfortunately, those that don’t read into the science and only consume the headlines will go overboard with it. This is where coconut oil can, in fact, become a problem.

However, as long as you are aware that coconut oil is not a magic pill, you’ll be sure to elicit some beneficial response from moderate use.

[1 tbsp of coconut oil contains 117 calories, & 14 grams of healthy fat]

Olive Oil

Fundamentally the most common of healthy oils, olive oil is used as a base ingredient for endless healthy meals, and is ideal for those desiring to drizzle some healthy fats onto a pasta, salad, or bread of choice.

In short, extra-virgin olive oil is an oil extracted without the use of harmful chemicals (unlike some of those low-grade oils on the market today). Olive oil, especially the extra-virgin type, contains a number of compounds that result in anti-inflammatory benefits. Even better, these phytochemical compounds have been shown in research to protect against diseases like Alzheimer’s, heart disease, high cholesterol, and more.

Aside from the incredible health benefits, olive oil is everything but a delicacy when it comes to baking, sautéing, cooking, and drizzling. In short, olive oil is a key to mouth watering satisfaction.

[1 tbsp of olive oil contains 119 calories, & 13.5 grams of healthy fat]

Palm Oil

An oil dating back to a time when the outbreak of malaria first began, palm oil has been used in various ailments, from the treatment of malaria, to lowering blood pressure, cholesterol, and even assisting in weight loss and poor metabolism.

Rich in both saturated and non-saturated fats, palm oil is a safe source of healthy, effective fats and, in moderation, should be a primary choice in ones diet.

As all of these oils go, more research needs to be done on the matter of it being effective in treating major health conditions and ailments. Nonetheless, the signs in the research are promising and shouldn’t be taken with just a grain of salt.

[1 tbsp of palm oil contains 114calories, & 14 grams of healthy fat]

Macadamia Nut Oil

As one can guess, macadamia oil is made from pressed macadamia nuts resulting in a clear yellow, healthy cooking oil. Funny enough, while oils are primarily used for cooking and as a condiment on food, recent research has shown that there may also be benefits to using this oil as a skin moisturizer!

Who would have thought?!

As many of the healthy oils do, macadamia oil offers a number of health benefits, from improved heart health, to anti-aging and anti-inflammation. To boast, it’s also a great source of Vitamin E, a micronutrient rich in oxidants that has been shown to aid in cancer, cardiovascular disease, and neurological diseases.

Pour it up!

[1 tbsp of macadamia oil contains 130 calories, & 14 grams of healthy fat]

Sesame Oil

While sesame oil isn’t as prevalent in western cuisine, it’s a staple in Asian and Indian culture. Just because it isn’t as prevalent as some healthy oils, however, doesn’t mean that it doesn’t contain extremely beneficial health properties.

Much like olive oil, sesame oil contains antioxidant compounds that aid as an anti-inflammatory, and has also been shown in research to reduce the rates of cardiovascular disease. Who knew oil could be so beneficial?!

With respect to using sesame oil as a cooking ingredient, it’s ability to be cooked on high-heat adds to its endless benefits of utilization. Unlike other oils that have restrictions and limitations when it comes to smoking points, sesame oil is as versatile as they come.

Not to mention, it contains high levels of omega-3 and omega-6 fatty acids!

[1 tbsp of sesame oil contains 120 calories, & 14 grams of healthy fat]

Oils to Avoid!

In this section, we will be reviewing five of the least nutritious oils on the market today and why you should consider avoiding them at all costs.

Canola Oil

The downsides of canola oil are vast. Unfortunately, it seems to be a cheap, popular choice of many. For reasons to follow, canola oil should be avoided at all costs, not only for its downsides, but also for its sheer pointless nature in the world of nutrition.

For starters, canola oil has an imbalance of omega-3 to omega-6 fatty acids. In other words, it’s overly high contents of omega-6 fatty acids turn out to be detrimental to ones diet.

Second, canola oil falls under the umbrella of GMO. While GMO has been dubbed generally safe for human consumption, it’s by no means beneficial, and is like detrimental.

Lastly, canola oil is a refined oil, meaning it’s been put through chemical processes like bleaching and deodorizing. Why is this bad? For obvious reasons, ingesting harmful chemicals is not something you want to be doing.

Soybean Oil

New research on one of the most commonly ingested oils on the market has shown that soybean oil may not only have a negative affect on the development of obesity and diabetes, but may also be a leading cause of neurological conditions like Alzheimers, Autism, and Anxiety.

For obvious reasons, this oil should be immediately cut from you diet.

Fun fact: Soybean oil has also been known to be used as a mosquito repellant. That alone should raise some red flags as to ever considering its consumption.

Corn Oil

Corn oil is a refined oil derived from the non-nutritious vegetable – corn. While corn oil can be a great oil for cooking, it’s unfortunately not the type of cooking that aids in a nutritious diet. Instead, it’s used as the primary oil for deep frying…

Much like canola oil, corn oil is overly high in omega-6 fatty acids that can be harmful if consumed in overt amounts. The imbalance in these fatty acids, and as such, in ones diet who consumes such an oil, can cause or be associated with conditions like depression, obesity, heart disease, and more.

To boot, it’s largely a genetically modified, or GMO, product. Not only are products like these probable carcinogens, but they also contain compounds prevalent in those with food allergies and intolerance issues.

Safflower Oil

While safflower oil has been shown as a plant to be effective in receiving many health biomarkers, its research on the contrary is frightening. While this research on the matter has yet to be conclusive, it’s certainly worth a second look before consumption.

In short, safflower oil, has been associated with unsafe consumption when it comes to women who on their menstrual cycle, or those who are pregnant. Additionally, safflower in its plant form has been linked to possible blood clots and blood disorders.

I don’t know about you, but even hearing of a potential slight chance of association with these issues, Id opt for a healthier, safer oil.

Sunflower Oil

At the expense of reiterating the negative side effects of these oils, sunflower oil to has high imbalances of omega-3 to omega-6 fats. Without detailing the potential consequences of this for the third time, just know that this is not a good thing.

In addition, sunflower oil studies have shown that when cooked at high heats, a toxic, oxidized fume is elicited, causing over exposure to unnecessary chemicals. For the books, it’s recommended to stay away from cooking with sunflower oil.

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Holidays are a time for celebration, and for the majority of holidays that celebration tends to include food and drink! In short, holidays are a time of indulgence; a time for enjoyment; a time to let loose and have fun.

However, indulgence doesn’t have to mean destruction, especially when it comes to ones health. If you’ve been known to over indulge in the past, whether at the annual turkey dinner during thanksgiving, or sneaking a few extra of Santa’s cookies, it may be time to look at tips and strategies to avoid, or at least manage the holiday binge.

In this article, you’ll learn how to you can still enjoy the holidays without destroying your progress. Additionally, you’ll learn how to implement certain tips and tricks so that you can rest assured that you won’t cheat or quit on your promise. Lastly, you’ll learn the importance of balance and the power of delayed gratification.

So, if you’re one of the millions of people annually who over indulge over the holidays, this article is for you! Keep reading to change your life…

Create a Plan, and Stick to IT!

While you can’t plan for everything during the holidays, you can definitely plan around your eating plan. It may be difficult, but it can be done.

So what will this holiday eating plan look like? Approach it with the 80:20 principle in mind. In other words, allow yourself to let loose 20% of your meals, whilst sticking to your regimen for the majority (80%). This will not only allow you to enjoy the indulgences and luxuries of what it means to eat and be marry over the holidays, but it will also provide you with a plan to commit to for the majority of the holiday.

Think of it as having the best of both worlds.

To be more specific, your holiday eating plan should adjust for portion sizes you’ll be limited to, a food list that will account for what you can and most definitely cannot eat, and even strategies noted to remind you of how you’ll revert from any habits that you catch yourself resorting back to, as this is likely and inevitably going to happen at some point during the holidays.

Avoiding temptation is difficult, especially when those around you are encouraging you to do so. However, by implementing a rigid plan before the holidays begin, you’ll have a good idea of how the holidays go, and this reassurance will give you the comfort to tackle the holidays head on.

Put The Word Out There – Ask For Support

As mentioned above, it can be difficult to retain the willpower required to avoid the indulgences of holiday celebrations, especially when those around you are encouraging you to do so.

However, by building a support system around you that will not only have your back when the going gets tough, but will also vouch for you every step of the way. Having a positive support system whether it be your family or friends will not only improve your holiday experience and make you feel less pressured to revert to your old ways, but it will also give you the motivation to set out and finish what you started.

If you have a moment of weakness, your support system will be there. If you made a mistake along the way, your support system will be there to encourage and build you back up. And when you are successful in avoiding the binge, your support system will be there to congratulate you.

In short, by putting the word out there and asking for support, it not only takes the pressure off of you to join the indulgence party, but it also gives you the tool of having backup when things go awry.

After all, the hardest part of avoiding the holiday binge is the temptation and peer pressure to let loose and join the party…

Master the Mind.

As a great Segway, mastering the mind is probably the one thing you must take away from this article of tips and tricks on how to avoid holiday binge eating. Planning and putting all the proper procedures in place can only do so much. As such, they will only be effective if your mind is strong enough to be disciplined and committed.

After all, the peer pressure and temptation to join the party is at its highest during holiday season. What happens when the feelings of stress and guilt arise? What happens when boredom and regret set in? What happens when you have a moment of weakness and break? What happens if you lose sight of the bigger picture and decide to stop pursuing the goal of health and wellness?

Mastering the mind will give you the strength to persist. At the end of the holidays, if you’ve successfully achieved what you set out to do, you’ll be so proud that you did. And as a result? A thinner, happier, and healthier YOU.

Pro Tip – Eat Before You Go Out

Once you’ve mastered the mind and implemented the necessary plans and procedures to ensure avoidance of holiday binge eating, the only thing to enhance your defence is to partake in a few simple tricks.

One of these tricks is to eat before you arrive to the holiday dinner or party. By doing so, you’ll not only have the choice to eat healthy without outside pressure, but you’ll fill your stomach so that upon arrival to the party, you won’t have any desire to indulge anyways!

So, the next time you’ve been invited to a holiday dinner, inform the hosts and guests invited that you’ll be there but that you are embarking on a quest to better health so you won’t be indulging in all that is the holiday feast. In addition, be sure to detail these things to your support system so that, in the case of potential disaster, you have the back up to defend yourself. Lastly, before you walk out the door, cook up a healthy feast of your own.

The only thing left to do then is arrive with a full belly, and a full heart to boot!

All In Moderation

At the end of the day, unless you’re an elite athlete training for the olympics, or a pro preparing for the big competition, your only obligation is the obligation you’ve made with yourself.

Treating yourself in respectable amounts? Totally fine! Making a mistake or two along the way? Don’t be so hard on yourself!! Life is meant to be lived, so enjoy it while you can. After all, the holidays are a time to come together and celebrate all that is good in the world.

Just remember, all in moderation. If you do that, you’ll be sure to avoid, or at least manage, the aforementioned holiday binge!

BONUS TIPS!

If that wasn’t enough, here are some bonus tips for you to try to double your chances at success.

• Never have a free hand! Whether you keep the same drink in your hand for the entire night, or constantly fill up on those healthy hand picking snacks, keeping your hands fill will give you the excuse to say no and give you no choice but to avoid those binge-worthy foods and drinks.
  
• Restrict alcohol consumption! Okay, have a few drinks. Like mentioned earlier, life is meant to be lived, especially during the holiday season. However, by at least limiting the amount of booze you consume throughout a given night, you reduce the chances of becoming care-free and becoming self-sabotaging with your impaired decision making.
  
• Increase the amount of exercise during the holidays! In the case that you do over indulge a little more than you said you would, at least by walking more or exercising more, you mitigate the damage just a little better.
  
  And there you have it! How to avoid holiday binge eating, or at the very least minimize the damage when things go AWRY!

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The “All You Can Eat” Phenomenon

For those that struggle with their weight, the biggest mystery seems to be why those of a slimmer stature can eat all they want without any noticeable change in body composition. In contrast, for those of naturally slimmer physiques, the biggest mystery seems to be how one can become so overweight.

It’s one of life’s greatest injustices.

Is it because of the common perception that those with faster metabolisms can generally eat what they want without gaining any significant weight? Is it due to genetics? Is it simply due in part to a habit of unconscious (or partly conscious) overeating? Or is it a combination of some or all of these factors?

In short, it’s likely a combo of some or all of these factors, however according to the research, the answer doesn’t seem to be that easy, and truly, it depends.

It’s time to get to the bottom of it…

It’s Not Just Fast Metabolisms

While this holds some truth in some cases, it’s such a multifaceted situation that it would be wrong to conclude that the reason skinny people can eat whatever they want without gaining weight is because of their fast metabolism.

Sure, maybe your athletic friend Joe does, in fact, have a faster metabolism than you, however, that doesn’t mean its why he can’t gain weight. It goes deeper than that.

After all, you only see your friend Joe eat copious amounts when you’re with him, right? What about when you’re not with him? And he’s an athlete of sorts which means he exercises, right? Exactly.

Let’s dive into this scenario a little deeper to learn why it’s not always the case of faster metabolisms and magic.

Perception Isn’t Always Reality

When you have a friend or person in your life that you know to eat like a bottomless pit, yet never seems to gain weight, what’s your first instinct as to why he’s skinny? It’s likely that he has some out of this world fast metabolism.

However, upon deeper reflection, this is likely not the case. As mentioned earlier, you only see your friend eat large amounts when you’re with them. But what about when you’re not with them, what do they eat? You see, while some individuals do have the ability to eat large quantities in one sitting, they typically don’t eat like that for every meal. Additionally, those that have the tendency to overeat during one sitting typically won’t eat for the rest of the day to compensate, OR they’ll find a way to reduce their intake the next day to balance it out. Moreover, if they’re your skinny friend, chances are they exercise regularly as well. We’ll get into exercise and calories more a little later.

What you perceive to be someone who endlessly eats is actually someone who simply has the capacity to eat a lot, but doesn’t always do so. In fact, if you were to do the math on caloric intake on a daily and weekly basis, you’d likely be surprised at how few calories they actually consume.

While this scenario isn’t always true, it’s probably more of a common occurrence than you’d imagine. Now that we’ve discussed the idea of false perception, it’s now time to discuss the next scenario – physical activity.

Caloric Expenditure

So, your skinny friend eats all they want, they have the fastest metabolism on the planet, and their genetics are undeniable. Oh, did I mention that they’re also from another planet?!

You see, skinny people are skinny for a reason. As mentioned earlier, while it can be a combination of metabolism, genetics, and dietary control (the scenario of perception), it also likely involves caloric expenditure via physical activity.

Now this doesn’t mean that your skinny friend has to go to the gym and run everyday like a mad person. More often than not, these individuals that seem to be able to eat whatever they want without gaining weight don’t even particularly make exercise or fitness a main priority in their lives.

However, this is where the misconception comes into play. Physical activity doesn’t always need to mean fitness regimens and gym memberships. Physical activity can simply imply that someone is more active throughout the day than the average individual, which, in turn, results in an increased caloric burn. This could be due in part to the nature of their jobs, it could be as simple as having a habit of pacing and fidgeting, and it could even be because they have a child or pet to chase around.

Because of such a scenario, that person that seems to be able to eat whatever they want CAN eat whatever they want because they naturally burn most of it off as a counterbalance anyways!

Additionally, by adding extra movement to your day, your body’s metabolism will naturally get a boost. This positive loop cycle is what allows someone to burn more calories throughout the run of a day.

A Final Word

At the end of the day, the answer becomes quite complex as you may be able to recognize. Our tendency to want to eat more or less can be largely hereditary and biological in nature; Our ability to control our weight can sometimes be due to a fast metabolism; Our ability to burn more calories with the same amount of effort can be largely genetic; and ultimately, perception isn’t always reality anyways.

So why can skinny people eat whatever they want without gaining any weight? The answer is still up for debate…

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Add Them To Your Diet, Like Now!

There’s no question that what you consume on a daily basis plays a major role, if not the only role, it your overall health and body composition. However, when we think of food consumption, we generally only consider whole foods. But what about condiments, beverages, and spices?

In this article, we’ll be discovering the top 10 spices for those looking to lose weight, cut fat, and trim down their tummy areas.

Time to spice it up! Let’s get into it.

Turmeric

This spice, also known as the golden spice, was given its name not only for its distinct orange-gold colour, but because of its vast benefits that it holds. In fact, turmeric is so well known for its health properties that it was even used thousands of years ago for healing practices in traditional Indian medicine.

One such benefit of turmeric is its effect on weight loss. In research done on the correlation between this golden spice and fat loss, evidence suggests that, in fact, turmeric does suppress certain biomarkers that play a role in obesity. Not only that, but additional studies have suggested that regular supplementation is linked to regulating ones metabolism, reducing BMI (body mass index), and even reducing overall waist circumference.

It’s worth noting, however, that correlation doesn’t always imply causation. In other words, more research is certainly needed on the matter before conclusively claiming such benefits.

Nonetheless, turmeric should be included, if it hasn’t been already, into your diet for the long-term, not only for its potential weight loss benefits, but for the vast dictionary of benefits that accompany it.

Cinnamon

Did you know that this popular spice is derived from the bark of specific trees?! Who know…

Cinnamon is a versatile spice used in many different manners, and for good reason. It’s well-known anti-oxidant profile, coupled with its effective digestive properties makes it one of the healthiest spices on the market.

This dark brown, almost coco-like spice lends itself well to many palettes and dishes, which is fantastic in and of itself, as many spices, though healthy, would turn you off immensely if you caught it on your food or in your smoothies.

Nonetheless, aside from cinnamons most common health benefits, which are many, it also boasts properties that have been shown to aid in weight loss and fat loss. How? Because of its digestive enzymes, cinnamon is linked to appetite suppression, a reduction in the hormone that makes us hungry, and as such, limits weight gain.

Like all of the spices on this list, more research needs to be done before concluding such claims to be 100% true. Nonetheless, the evidence thus far is strong, and as such, should be included as a staple in ones diet going forward.

Cayenne Pepper

While cayenne pepper is most commonly used to spice up a spicy dish even further, this red chilli pepper derived spice encompasses a whole host of benefits! Who know?!

Containing a less known compound called capsaicin which holds much of the power when it comes to health benefits, cayenne pepper is a strong choice for promoting weight loss because of its effective hunger suppressing characteristic.

In trials that study the correlation between weight loss and cayenne pepper consumption, those that regularly consume this spice see an almost guaranteed suppression in the hormone known as ghrelin – the hormone attributed to stimulating hunger.

For this reason and more, there’s no doubt that cayenne pepper sits at the top of the list for spices that are linked to trimming fat.

Cumin

Cumin is the ideal herb for any holistic weight loss remedy or concoction. In fact, by adding cumin to your diet, you can begin to notice fat from you belly reduce in as little as 3 weeks!

Cumin is effective at increasing the speed at which your metabolism functions. This not only improves digestion, but also aids in the ability to burn more calories, thus losing more weight overall!

Ginger

Ginger, derived from the ginger plant has historically been linked to medicinal uses and holistic remedies for decades. Because of its properties, ginger has been commonly used to treat various ailments, including weight loss!

Supplementing with ginger and including it into your dietary grocery list has been shown to not only decrease body weight, but also trim that unwanted body fat. In addition, much like the accompanying spices, ginger is known to suppress appetite which is also a good tool when trying to cut weight.

Rosemary

Looking to cut that unwanted belly fat? Look no further than including rosemary into your dishes. Rosemary is packed with antioxidants that are full of anti-inflammatory properties. Why are these antioxidants beneficial, you ask?

In short, antioxidants prevent the crash of blood sugar levels. In combination with the rest of rosemary’s properties, it creates the perfect storm for weight loss. In addition, it can also become a helpful tool on the fight against metabolic disorders.

Cardamom

Cardamom is another rare herb/spice, unless you’re an avid cook or baker of course…Cardamom has been successfully shown to boost metabolism, help burn fat, and manage health conditions like indigestion, water retention, and constipation. Funny enough, these health conditions are directly correlated to the ability, or inability, to lose weight.

To boot, cardamom also acts as an effective digestive stimulant and diuretic. Without getting to graphic in its description, this will “relieve” you of any unwanted waist in the body, doubling down on weight lost.

Black Pepper

Black pepper is a common spice additive used in many supplements because of its absorption properties. In other words, by adding black pepper to supplementation or any other spice for that matter, greater absorption of nutrients will be achieved.

Outside of this main benefit, black pepper is also a common appetite suppressant in those on a strict weight loss journey. While studies are limited, if you’re looking to pull out all the stops to trim your tummy, black pepper should be a welcomed addition to your diet.

Additionally, if you are someone who takes supplements of any kind, be sure to read the nutritional labels to see whether or not the products you take consume black pepper. While it may seem like

Fenugreek

Fenugreek, though not as common as most of the herbs and spices on this list, is still up there in the discussion of the most effective spices at trimming belly fat. Apart of the legume family, fenugreek has been strongly linked to appetite suppression and supporting weight loss.

By consuming fenugreek, ones calories will be significantly reduced, which in turn, will largely impact weight loss results in the journey to trim your tummy.

Oregano

Thanks to a powerful compound known as carvacrol, oregano, a spice from the herb family of the mints, basils, and thymes may be just the spice for you to increase weight loss results.

In fact, in recent studies that have been done on lab rats, oregano was shown to directly impact genes that control fat synthesis. Moreover, while more research, especially on humans, need to be done on the matter, oregano is a fantastic option for those looking to reduce the effects of weight gain.

Not to mention, it makes your food taste great!

In Summary

While more research needs to be done on the study of herbs and spices and it’s correlation to fat loss and weight loss, the evidence that has been presented thus far is promising to say the least.

Not to mention, although the research isn’t conclusive, at best, it’s at least not harmful. So why not add these spices and herbs to your diet? At worst, your food tastes great, and at best you lose a ton of weight! What more could one even ask for…

Spices and herbs are an extremely effective way to increase the chances of trimming your tummy and cutting weight. Not only that, but it’s easy, it’s simple, and it’s convenient, so you really have no excuse to experiment.

It’s in your hands. Book a date with the grocery store, pick up these spices, and get to cooking! Good luck. 🙂

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And Finally Feel In Control Of Your Hunger!

Trying to kick those sugar cravings but having trouble building up the willpower? Constantly reminded of those delicious sugars, unsure of why you can’t stop thinking about them? Struggling with blood sugar crashes and looking for a solution?

You’ve come to the right place! In this article, we’ll be sharing five tips for crushing those ever-haunting sugar cravings.

Let’s get right into it!

Supplement with Glutamine Powder

If you’re a human, you likely struggle with sugar cravings from time to time. After all, sugar is amazing, right?! Wrong. It’s an addiction. In fact, according to some studies, sugar can be 4x as addictive as cocaine!

Thankfully, there is one single nutrient out there on the market that can kill sugar cravings almost instantly! That nutrient? Glutamine. By simply supplementing with L-Glutamine Powder (or capsules) a few times daily, your sugar cravings will be stopped in its tracks.

Ok, great. Supplementing with Glutamine powder can kill cravings. But how? In short, because so many of us live on a diet rich of refined carbs and sugars, our bodies typically don’y get a sufficient amount of amino acids, resulting in a deficiency. By supplementing with Glutamine, you replace those deficiencies and ultimately flip the switch in your body that craves those bad sugars.

Smell The (Essential Oils)

As the old adage goes, “smell the roses”. Well, in this case, it’s smell the peppermint. That’s right, peppermint essential oils have been shown to elicit a particular response that tells your brain that you no longer crave those never-ending cravings of yours.

Not only that, but it’s also been shown to boost energy, alertness, and even performance. By inhaling peppermint essential oils whenever you feel a craving coming on, studies have shown that those that do were less hungry.

Call it ancient witch craft, magic, or foolish, but this stuff actually works!

A+ for Almonds

Almonds are a healthy snack packed with healthy proteins, fats, and fibre that keep you full for longer, providing key satiating nutrients that will prevent your cravings from occurring. Scientifically, these cravings are typically caused by a crash in blood sugar levels. By controlling your blood sugar levels via the consumption of healthy fats like almonds, you keep those cravings at bay.

Almonds are the popular choice, however, many nuts and seeds will have the same affect.

Grab A Stick of Chewing Gum

While chewing gum provides you with a jolt of flavour and hopefully freshens your breathe, recent studies have shown that chewing gum may also help to suppress appetite, reduce feelings of hunger, and increase satiety (feeling of fullness).

In addition, chewing gum also provides you with a little psychological tool to avoid overeating. It’s simple – popping a stick of chewing gum in your mouth eliminates your ability to chew anything else, or at the very least, will turn you off from doing so.

Brush Those Pearly Whites!

While brushing your teeth is simply intended to freshen your breath, it can actually be a sneaky way to kill your cravings too. Due to the (likely) minty toothpaste that you lather throughout your mouth, the tastes from previous foods and snacks that you may have chewed will be eliminated.

Not only will this reduce the chances of your tastebuds craving more, but it will also make anything that you try to consume taste horrible. If you’ve ever eaten something right after brushing your teeth, you know what we’re talking about…

In Summary

Cravings don’t have to rule your life. It’s time to take control of your health, turn your diet around, make the decisions necessary to aid in crushing those cravings, and stop holding yourself back from falling trap time and time again.

Hopefully after reading these five tips to crush those cravings, you’ll be on your way to waving goodbye to those addictive white granule’s called sugar.

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Hi, Nicole here. And let me be honest: There are no miracle cure-alls or magic pills that will get you trim, fit and healthy.

However, after years of dedicating my time to researching and rigorous testing — on both myself and my clients — I've discovered some shocking things about how our bodies really work… why they store fat, lose flexibility, and just generally DULL out.

The good news is, I've also uncovered many simple ways to turn it all around, no matter where you're at right now. So you can truly be the healthiest, happiest version of you.

Ready to see what I've uncovered? Simply read through my free articles on this site where I reveal it all!

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