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Showing posts with label Healthy. Show all posts
Showing posts with label Healthy. Show all posts

Wednesday, March 22, 2017

FollowtheFrog with Dole and the Rainforest Alliance

ADVERTORIAL: We wake up each morning with the intention to be better, do better, and live better. But how? Well, to start with you can Follow the Frog in New Zealand… With deforestation happening at the rate of 80 trees every four seconds in the Amazon, the need to shop for sustainable goods has never been so important.

Knowing this, Dole is reinforcing its commitment to excellence across operations, with a sharp focus on sustainability, employee well-being and products that meet stringent health, safety and environmental standards. Agricultural expansion is responsible for 70 per cent of global deforestation, therefore, the Rain forest Alliance’s green frog seal is your assurance that the goods and services were produced according to strict environmental, social and economic standards that curb deforestation, protect wildlife and improve conditions for workers, families and communities.

Around the world, 1.6 billion people depend on forests for their livelihoods. The Rain forest Alliance works directly with farmers in more than 40 countries, including the Amazon – essential to regulating the Earth’s climate. The Rain forest Alliance Certified seal features a frog because the amphibians are ‘indicator species’. Their presence in areas of agricultural activity is a symbol of environmental health, and frogs are found on every continent except Antarctica. So, what can you do to help? Living mindfully is a start – from shopping for sustainable certified products, to saving water and recycling – your everyday choices can make a difference.

You can also help us spread the word and encourage consumers to Follow the Frog by choosing sustainable products. Also keep an eye on Dole’s Facebook page, @Dolefresh and #FollowTheFrog for upcoming initiatives in New Zealand. After all, we are all vital to a better tomorrow.

Tropical pineapple ginger smoothie


Serves 2

Designed by Niki Bezzant

This is a refreshing combination of flavours that’s lovely on a hot day. This smoothie is naturally sweet, and gives you your two fruit serves for the day plus some calcium and fibre. It’s perfect for an afternoon snack or for breakfast served with toast and your favourite topping.

Combine:

175g Dole pineapple pieces (about a cup)
2 cm piece ginger, chopped (or use ¾ teaspoon minced ginger)
2 Bobby bananas, peeled and frozen
1/3 cup natural yoghurt
½ cup unsweetened drinking coconut milk
dash of vanilla extract
pinch of salt
Blend well, until smooth and creamy. Garnish with pineapple, mint and coconut threads, if desired.

VARIATIONS:

For a thicker, more slushy-like version: freeze pineapple before adding to smoothie
For a green vege boost, add a handful of spinach or kale
For a lighter smoothie, use coconut water instead of coconut milk

Source: http://www.healthyfood.co.nz

How Many Calories Are in a Pound of Body Fat?

Woman Pondering Weight LossCalories are the energy in food.
They fuel everything you do, from sleeping to running a marathon.
Calories can come from carbs, fat and protein.
Your body can use them to fuel work right away, or store them for later use.
Some calories can be stored as glycogen (carbs), but the majority is stored as body fat.
This article explains how many calories are in a pound of body fat.
It also discusses the 500-calorie deficit myth and presents some tools for predicting realistic weight loss.

What Is Body Fat?

Let’s take a moment to define what we mean by body fat.
For starters, body fat is not just pure fat.
Pure fat has a very high energy content, or about 9 calories per gram. This amounts to about 4,100 calories per pound of pure fat.
However, body fat is not just pure fat. Body fat consists of fat cells, called adipocytes, which also contain some fluids and proteins in addition to fat.
Therefore, the calorie content of body fat is going to be a bit less than the calorie content of pure fat (1, 2).

Does One Pound of Body Fat Contain 3,500 Calories?

In 1958, a scientist named Max Wishnofsky concluded that the caloric equivalent of one pound of body weight lost or gained was 3,500 calories (3).
Woman Holding Measuring Tape and Scale
He based his conclusion on the scientific evidence available at the time. Decades later, his result has been cited thousands of times in the media and scientific literature (4, 5, 6, 7).
It’s basically become common knowledge that one pound of body fat contains 3,500 calories. But is it really true? Let’s attempt to find out.
We will be using generally accepted values for this calculation. However, some research does show slight variations (3).
In general, we can assume that:
  • One pound equals 454 grams.
  • Pure fat contains 8.7–9.5 calories per gram.
  • Body fat tissue is 87% fat.
Using those values, we can conclude that a pound of body fat actually contains anywhere from 3,436 to 3,752 calories.
However, it is important to note that these calculations are based on old research.
Some of the studies state that body fat tissue contains only 72% fat. Different types of body fat may also contain varying amounts of fat.

The 500-Calorie Deficit Myth

Woman Concerned About Her Weight
It is a common myth that if you eat 500 fewer calories each day, or 3,500 fewer calories a week, you will lose one pound of fat each week.
This would equal a total of 52 pounds in a year.
However, the reality is very different.
The 500-calorie deficit myth significantly overestimates the potential weight loss that can be achieved over a period of time (8, 9, 10).
This estimate seems to work fairly well in the short term, for moderate weight loss in overweight and obese people. But it falls apart in the long term, and sets people up for failure and disappointment.
What this myth fails to account for is the body’s response to the changes in body composition and diet (8).
When you reduce calorie intake, your body responds by making you burn fewer calories. You start moving around less, and the body becomes more efficient. It does the same amount of work, but uses fewer calories than before (11).
You may also lose muscle mass along with the fat, which also makes you burn fewer calories.
This is often called starvation mode, although the technical term is “adaptive thermogenesis” (12).
Weight loss is not a linear process, and typically slows down over time (13).

Better Tools for Predicting Weight Loss

Apple And Calculator
Nowadays, there are apps and online tools that may provide a better, more realistic assessment of your predicted weight loss.
The Body Weight Planner, developed by the National Institute of Health, provides calorie levels for both weight loss and maintenance.
It takes into account how diet and exercise contribute to weight loss, as well as how your body responds to reduced calorie intake. It has an immense amount of mathematical calculations behind it (8).
Another good tool to predict weight loss is the Single Subject Weight Change Predictor, developed by the Pennington Biomedical Research Center.
This tool also allows you to calculate weight loss, based on dietary intake and exercise.

Weight Loss Isn’t Just Fat Loss

When you’re trying to lose weight, what you really want to get rid of is body fat — both under the skin and around the organs.
Chubby Man Measuring Muscle
Unfortunately, weight loss doesn’t necessarily equal fat loss. One unwelcome side effect of losing weight is the loss of muscle mass (14).
The good news is that there are some ways to minimize the loss of muscle mass.
You can:
  • Lift weights: Studies show that resistance training can be incredibly helpful in preventing the loss of muscle mass when losing weight (15, 16, 17).
  • Eat plenty of protein: With a high protein intake, your body is much less likely to break down your muscles for energy (18, 19, 20).
Both of these strategies are also useful to prevent a reduction in calories burned as you lose weight.
Source: https://authoritynutrition.com

7 Things That Make You Gain Belly Fat

Overweight Man Looking Down at His BellyExcess belly fat is extremely unhealthy.
It’s a risk factor for diseases like metabolic syndrome, type 2 diabetes, heart disease and cancer (1).
The medical term for unhealthy fat in the belly is “visceral fat,” which refers to fat surrounding the liver and other organs in your abdomen.
Even normal-weight people with excess belly fat have an increased risk of health problems (2).
Here are 7 things that make you gain belly fat.

1. Sugary Foods and Beverages

Many people take in more sugar every day than they realize.
High-sugar foods include cakes and candies, along with so-called “healthier” choices like muffins and frozen yogurt. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.
Observational studies have shown a link between high sugar intake and excess belly fat. This may be largely due to the high fructose content of added sugars ).
Both regular sugar and high-fructose corn syrup are high in fructose. Regular sugar has 50% fructose and high-fructose corn syrup has 55% fructose.
In a controlled 10-week study, overweight and obese people who consumed 25% of calories as fructose-sweetened beverages on a weight-maintaining diet experienced a decrease in insulin sensitivity and an increase in belly fat (6).
A second study reported a reduction in fat burning and metabolic rate among people who followed a similar high-fructose diet.
Although too much sugar in any form may lead to weight gain, sugar-sweetened beverages may be especially problematic. Sodas and other sweet drinks make it easy to consume large doses of sugar in a very short period of time.
What’s more, studies have shown that liquid calories don’t have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn’t make you feel full so you don’t compensate by eating less of other foods instead .

2. Alcohol

Glass of Beer
Alcohol can have both healthful and harmful effects.
When consumed in moderate amounts, especially as red wine, it may lower your risk of heart attacks and strokes
However, high alcohol intake may lead to inflammation, liver disease and other health problems.
Some studies have shown that alcohol suppresses fat burning and that excess calories from alcohol are partly stored as belly fat — hence the term “beer belly” .
Studies have linked high alcohol intake to weight gain around the middle. One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol.
The quantity of alcohol consumed within a 24-hour period also appears to play a role.
In another study, daily drinkers who consumed less than one drink per day tended to have the least abdominal fat, while those who drank less often but consumed four or more drinks on “drinking days” were most likely to have excess belly fat .

3. Trans Fats

Chocolate Chip Cookies
Trans fats are the unhealthiest fats on the planet.
They’re created by adding hydrogen to unsaturated fats in order to make them more stable.
Trans fats are often used to extend the shelf lives of packaged foods, such as muffins, baking mixes and crackers.
Trans fats have been shown to cause inflammation. This can lead to insulin resistance, heart disease and various other diseases .
There are also some animal studies suggesting that diets containing trans fats may cause excess belly fat.
At the end of a 6-year study, monkeys fed an 8% trans fat diet gained weight and had 33% more abdominal fat than monkeys fed an 8% monounsaturated fat diet, despite both groups receiving just enough calories to maintain their weight.

4. Inactivity

A sedentary lifestyle is one of the biggest risk factors for poor health.
Over the past few decades, people have generally become less active. This has likely played a role in the rising rates of obesity, including abdominal obesity.
Fit vs. Fat Man with Text
A major survey from 1988-2010 in the US found that there was a significant increase in inactivity, weight and abdominal girth in men and women.
Another observational study compared women who watched more than three hours of TV per day to those who watched less than one hour per day.
The group that watched more TV had almost twice the risk of “severe abdominal obesity” compared to the group that watched less TV
One study also suggests that inactivity contributes to the regain of belly fat after losing weight.
In this study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent abdominal fat regain, while those who did not exercise had a 25–38% increase in belly fat.

5. Low-Protein Diets

Bowl of Cooked Spaghetti
Getting adequate dietary protein is one of the most important factors in preventing weight gain.
High-protein diets make you feel full and satisfied, increase your metabolic rate and lead to a spontaneous reduction in calorie intake.
In contrast, low protein intake may cause you to gain belly fat over the long term.
Several large observational studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat.
In addition, animal studies have found that a hormone known as neuropeptide Y (NPY) leads to increased appetite and promotes belly fat gain. Your levels of NPY increase when your protein intake is low.

6. The Wrong Gut Bacteria

Doctor Listening to Belly With Stethoscope
Hundreds of types of bacteria live in your gut, mainly in your colon. Some of these bacteria benefit health, while others can cause problems.
The bacteria in your gut are also known as your gut flora or microbiome. Gut health is important for maintaining a healthy immune system and avoiding disease.
An imbalance in gut bacteria increases your risk of developing type 2 diabetes, heart disease, cancer and other diseases.
There’s also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat.
Researchers have found that obese people tend to have greater numbers of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria may increase the amount of calories that are absorbed from food.
One animal study found that bacteria-free mice gained significantly more fat when they received fecal transplants of bacteria associated with obesity, compared with mice that received bacteria linked to leanness.
Studies on lean and obese twins and their mothers have confirmed that there is a common “core” of shared flora among families that may influence weight gain, including where the weight is stored.

7. Fruit Juice

Orange Juice
Fruit juice is a sugary beverage in disguise.
Even unsweetened 100% fruit juice contains a lot of sugar.
In fact, 8 oz (250 ml) of apple juice and cola each contain 24 grams of sugar. The same amount of grape juice packs a whopping 32 grams of sugar 
Although fruit juice provides some vitamins and minerals, the fructose it contains can drive insulin resistance and promote belly fat gain.
What’s more, it’s another source of liquid calories that’s easy to consume too much of, yet still fails to satisfy your appetite in the same way as solid food 

10 Powerful Home Remedies for Acne

Acne is one of the most common skin conditions in the world, affecting an estimated 85% of people at some point in their lives.
Conventional acne treatments can be expensive and often have undesirable side effects like dryness, redness and irritation.
This has prompted many people to look into how to cure acne naturally at home. The internet is filled with suggestions, but do natural treatments actually work?
This article explores 10 home remedies for acne that are backed by science.
Blonde Pointing to Acne on Her Face

What Causes Acne?

Acne starts when the pores in your skin get clogged with oil and dead skin cells.
Each pore is connected to a sebaceous gland, which produces an oily substance called sebum. Extra sebum can plug up pores, causing the growth of a bacteria known as Propionibacterium acnes, or P. acnes.
Your white blood cells attack P. acnes, leading to skin inflammation and acne. Some cases of acne are more severe than others, but common symptoms include whiteheads, blackheads and pimples.
Many factors contribute to the development of acne, including genetics, diet, stress, hormone changes and infections.
Below are 13 home remedies for acne that you might want to try.

1. Apply Apple Cider Vinegar

Apple Cider Vinegar in a Decanter
Apple cider vinegar is made by fermenting apple cider, or the unfiltered juice from pressed apples.
Like other vinegars, it is known for its ability to fight many types of bacteria and viruses (1, 2, 3).
Apple cider vinegar contains several organic acids that have been shown to kill P. acnes (4, 5).
In particular, succinic acid has been shown to suppress inflammation caused by P. acnes, which may prevent scarring (6).
Also, lactic acid has been shown to improve the appearance of acne scars (7, 8).
What’s more, apple cider vinegar may help dry up the excess oil that causes acne in the first place.

How to Use It

  1. Mix 1 part apple cider vinegar and 3 parts water (use more water for sensitive skin).
  2. After cleansing, gently apply the mixture to the skin using a cotton ball.
  3. Let sit for 5–20 seconds, rinse with water and pat dry.
  4. Repeat this process 1–2 times per day, as needed.
It is important to note that applying apple cider vinegar to your skin can cause burns and irritation, so it should always be used in small amounts and diluted with water.

2. Take a Zinc Supplement

Zinc is an essential nutrient that’s important for cell growth, hormone production, metabolism and immune function.
It is also one of the most studied natural treatments for acne. Research shows that people with acne tend to have lower levels of zinc in their blood than those with clear skin (9).
Several studies have shown that taking zinc orally helps reduce acne.
In one study, 48 acne patients were given oral zinc supplements three times per day. After eight weeks, 38 patients experienced an 80–100% reduction in acne (10).
The optimal dosage of zinc for acne has not been established, but several studies have shown a significant reduction of acne using 30–45 mg of elemental zinc per day (11, 12, 13).
Elemental zinc refers to the amount of zinc that’s present in the compound. Zinc is available in many forms, and each one contains a different amount of elemental zinc.
Zinc oxide contains the highest amount of elemental zinc at 80%.
The recommended safe upper limit of zinc is 40 mg per day, so it is probably best to not exceed that amount unless under the supervision of a medical doctor. Taking too much zinc may cause adverse effects, including stomach pain and gut irritation.
It is also important to note that applying zinc to the skin has not been shown to be effective. This may be because zinc is not effectively absorbed through the skin.

3. Make a Honey and Cinnamon Mask

A Pot of Honey and Cinnamon
Both honey and cinnamon are excellent sources of antioxidants (14, 15, 16, 17, 18).
Studies have found applying antioxidants to the skin is more effective at reducing acne than benzoyl peroxide and retinoids (19, 20, 21, 22).
These are two common acne medications for the skin that have antibacterial properties.
The antioxidants studied were vitamin B3, linoleic (omega-6) fatty acid and sodium ascorbyl phosphate (SAP), which is a vitamin C derivative.
These specific antioxidants are not found in honey or cinnamon, but there is a possibility that other antioxidants may have a similar effect.
Honey and cinnamon also have the ability to fight bacteria and reduce inflammation, which are two factors that trigger acne (23, 24, 25).
While the anti-inflammatory, antioxidant and antibacterial properties of honey and cinnamon may benefit acne-prone skin, no studies exist on their ability to treat acne.

How to Make a Honey and Cinnamon Mask

  1. Mix 2 tablespoons honey and 1 teaspoon cinnamon together to form a paste.
  2. After cleansing, apply the mask to your face and leave it on for 10–15 minutes.
  3. Rinse the mask off completely and pat your face dry.

4. Spot Treat With Tea Tree Oil

Tea tree oil is an essential oil that is extracted from the leaves of Melaleuca alternifolia, a small tree native to Australia.
It is well known for its ability to fight bacteria and reduce skin inflammation (26).
What’s more, several studies show that applying 5% tea tree oil to the skin effectively reduces acne (27, 28).
When compared to 5% benzoyl peroxide, 5% tea tree oil did not act as quickly, but it did significantly improve acne after three months of use (29).
It also resulted in fewer adverse effects like dryness, irritation and burning, compared to benzoyl peroxide.
Tea tree oil is very potent, so always dilute it before applying it to your skin.

How to Use It

  1. Mix 1 part tea tree oil with 9 parts water.
  2. Dip a cotton swab into the mixture and apply it to affected areas.
  3. Apply moisturizer if desired.
  4. Repeat this process 1–2 times per day, as needed.

5. Apply Green Tea to Your Skin

Green Tea in Two Glass Cups
Green tea is very high in antioxidants, and drinking it can promote good health.
There aren’t any studies exploring the benefits of drinking green tea when it comes to acne, but applying it directly to the skin has been shown to help.
This is likely because the flavonoids and tannins in green tea are known to help fight bacteria and reduce inflammation, which are two main causes of acne (30, 31, 32).
The major antioxidant in green tea — epigallocatechin-3-gallate (EGCG) — has been shown to reduce sebum production, fight inflammation and inhibit the growth of P. acnes in individuals with acne-prone skin (33).
Multiple studies have shown that applying a 2–3% green tea extract to the skin significantly reduces sebum production and pimples in those with acne (34, 35, 36).
You can buy creams and lotions that contain green tea, but it is just as easy to make your own mixture at home.

How to Use It

  1. Steep green tea in boiling water for 3–4 minutes.
  2. Allow tea to cool.
  3. Using a cotton ball, apply tea to skin or pour into a spray bottle to spritz on.
  4. Allow to dry, then rinse with water and pat dry.
You can also add the remaining tea leaves to honey and make a mask.
Even though there isn’t any evidence that drinking green tea can fight acne, some research suggests it may still be beneficial.
For example, drinking green tea has been shown to lower blood sugar and insulin levels, which are factors that can contribute to the development of acne (37).

6. Apply Witch Hazel

Witch hazel is extracted from the bark and leaves of the North American witch hazel shrub, Hamamelis virginiana. It contains tannins, which have strong antibacterial and anti-inflammatory properties (38, 39).
That’s why it’s used to treat a broad range of skin conditions, including dandruff, eczema, varicose veins, burns, bruises, insect bites and acne.
Unfortunately, there aren’t any studies on the ability of witch hazel to treat acne specifically.
However, there are several studies that show applying witch hazel to the skin can fight bacteria, reduce inflammation and help with healing (40, 41, 42, 43).

How to Use It

  1. Combine 1 tablespoon witch hazel bark and 1 cup water in a small saucepan.
  2. Soak witch hazel for 30 minutes and then bring the mixture to a boil on the stove.
  3. Reduce to a simmer and cook, covered, for 10 minutes.
  4. Remove the mixture from the heat and let sit for an additional 10 minutes.
  5. Strain and store the liquid in a sealed container.
  6. Apply to clean skin using a cotton ball 1–2 times per day, or as desired.
You can also buy witch hazel extract at most health food stores, but it is important to note that commercially prepared versions may not contain tannins, as they are often lost in the distillation process.

7. Moisturize With Aloe Vera

Fresh Aloe Vera Leaves With Water Drops
Aloe vera is a tropical plant whose leaves produce a clear gel.
The gel is often added to lotions, creams, ointments and soaps. It’s commonly used to treat abrasions, rashes, burns and other skin conditions.
When applied to the skin, aloe vera gel can help heal wounds, treat burns and fight inflammation (44).
Aloe vera also contains salicylic acid and sulfur, which are both used extensively in the treatment of acne (45).
Several studies have shown that applying salicylic acid to the skin significantly reduces acne (46, 47, 48, 49, 50).
Similarly, applying sulfur has been proven to be an effective acne treatment (51, 52).
While research shows great promise, the anti-acne benefits of aloe vera itself require further scientific evidence.

How to Use It

  1. Scrape the gel from the aloe plant out with a spoon.
  2. Apply gel directly to clean skin as a moisturizer.
  3. Repeat 1–2 times per day, or as desired.
You can also buy aloe vera gel from the store, but make sure it is pure aloe without any added ingredients.

8. Take a Fish Oil Supplement

Pile of Fish Oil Capsules
Omega-3 fatty acids are incredibly healthy fats that offer a multitude of health benefits.
You must get these fats from your diet, but research shows that most people who eat a standard Western diet don’t get enough of them (53).
Fish oils contain two main types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA benefits the skin in several ways, including managing oil production, maintaining adequate hydration and preventing acne (54, 55).
High levels of EPA and DHA have been shown to decrease inflammatory factors, which may reduce the risk of acne (56).
In one study, 45 individuals with acne were given omega-3 fatty acid supplements containing both EPA and DHA daily. After 10 weeks, acne decreased significantly (57).
There is no specific recommended daily intake of omega-3 fatty acids, but most health organizations recommend healthy adults consume a minimum of 250–500 mg of combined EPA and DHA daily.
You can also get omega-3 fatty acids by eating salmon, sardines, anchovies, walnuts, chia seeds and ground flaxseeds.

9. Exfoliate Regularly

Young Girl Doing Her Skin Care Regime
Exfoliation is the process of removing the top layer of dead skin cells. It can be achieved mechanically by using a brush or scrub to physically remove the cells. Alternatively, it can be removed chemically by applying an acid that dissolves them.
Exfoliation is believed to improve acne by removing the skin cells that clog up pores.
It is also believed to make acne treatments for the skin more effective by allowing them to penetrate deeper, once the topmost layer of skin is removed.
Unfortunately, the research on exfoliation and its ability to treat acne is limited.
Some studies show that microdermabrasion, which is a method of exfoliation, can improve the skin’s appearance, including some cases of acne scarring (58, 59).
In one small study, 25 patients with acne received eight microdermabrasion treatments at weekly intervals. Based on before and after photos, this helped improve acne (60).
96% of the participants were pleased with the results and would recommend the procedure to others. Yet while these results indicate that exfoliation may improve acne, more research is needed.
There are a wide variety of exfoliation products available in stores and online, but it’s just as easy to make a scrub at home using sugar or salt.

How to Make a Scrub at Home

  1. Mix equal parts sugar (or salt) and coconut oil.
  2. Scrub skin with mixture and rinse well.
  3. Exfoliate as often as desired up to once daily.

10. Follow a Low Glycemic Load Diet

Shopping Basket Full of Fruit and Vegetables
The relationship between diet and acne has been debated for years.
Recent evidence suggests that dietary factors, such as insulin and glycemic index, may be associated with acne (61).
A food’s glycemic index (GI) is a measure of how quickly it raises blood sugar.
Eating high-GI foods causes a spike in insulin, which is thought to increase sebum production. Because of this, high-GI foods are believed to have a direct effect on the development and severity of acne.
Foods with a high glycemic index include white bread, sugary soft drinks, cakes, doughnuts, pastries, candies, sugary breakfast cereals and other processed foods.
Foods with a low glycemic index include fruits, vegetables, legumes, nuts and whole or minimally processed grains.
In one study, 43 people followed either a high- or low-glycemic diet. After 12 weeks, the individuals consuming a low-glycemic diet had a significant improvement in both acne and insulin sensitivity, compared to those eating carb-dense foods (62).
Another study with 31 participants yielded similar results (63).
These small studies suggest that a low-glycemic diet may be helpful for individuals with acne-prone skin, but further research is needed.

Source: https://authoritynutrition.com

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