Quotes About Wellness

Obese individuals randomized to just about four teaspoons of yacon syrup a day for 120 days lost nearly four inches off their waists and more than thirty pounds, whereas those on the placebo syrup gained weight.2674

To amp AMPK, I recommend trying two teaspoons of vinegar with each meal. You might be thinking, Wait—vinegar for breakfast? Those aghast at the thought of drizzling vinegar on their oatmeal may have never heard of chocolate vinegar, strawberry vinegar, or any of the dozens of other exotic flavors out there.

Interventional studies putting around three to six cups' worth of daily green or oolong tea to the test showed an average metabolic boost of about one hundred calories a day, shaving off three butter pats' worth of extra fat every day.

Under stress, we tend not only to eat more food but worse food, and we seem to deposit more fat in the worst place, in and around our abdominal organs.

Studies find that if you let kids run around for just six minutes, the levels of immune cells circulating in their blood increases by nearly 50 percent.

One such study tried giving people with metabolic syndrome placebo or actual garlic tablets adding up to a half teaspoon of garlic powder a day. And it worked, resulting in a drop in both weight and waistlines within six weeks.2285 A half teaspoon of garlic powder costs less than four cents. What about trying garlic supplements, like the fancy aged garlic extract ones you may have seen advertised. No weight-loss benefits were found.2286

appear to help turn BRCA protection back on, removing the methyl straitjacket the tumor tried to place on it.144 The dose breast cancer researchers used to achieve this result in vitro was pretty hefty, though—the equivalent to eating about a cup of soybeans. Soy may also help women with variations of other breast cancer susceptibility genes known as MDM2 and CYP1B1.

From a nutrition standpoint, the reason I don't like the terms vegetarian and vegan is that they are only defined by what you don't eat. When I used to speak on college campuses, I would meet vegans who appeared to be living off french fries and beer. Vegan, technically, but not exactly health promoting. That's why I prefer the term whole-food, plant-based nutrition.

one teaspoon of ground cumin may be about the equivalent of a baby aspirin.

frontloading one's calories earlier in the day with a prolonged nightly fast has been associated with significant weight loss over time, leading the researchers to conclude: "Eating breakfast and lunch 5–6 h[ours] apart and making the overnight fast last 18–19 h[ours] may be a useful practical [weight control] strategy.

eight cups of water, add a handful of bulk dried hibiscus or four bags of tea in which hibiscus is the first ingredient. Then add the juice of one lemon and three tablespoons of erythritol, and leave it in your fridge to cold-brew overnight. In the morning, strain out the hibiscus or take out the tea bags, shake well, and drink throughout the day.

study when chewing a bite thirty-five times was shown to beat out chewing only ten times and resulted in 12 percent fewer calories eaten at a meal.

Heart attacks are considered 96 percent avoidable in women who eat a wholesome diet and engage in other healthy lifestyle behaviors.113 The number-one killer of women need almost never happen.

Within eight weeks, those in the green tea group were down an average of ten pounds compared to about four pounds in the placebo group. Given the identical diets and no significant change in exercise, this suggests the primary green tea benefit is from burning more calories, which was confirmed by calorimetry. The green tea resulted in a significantly higher resting metabolic rate.

Unlike waist circumference, body mass index has the advantage of taking height into account. Waist-to-height ratio may offer the best of both worlds, and the cutoff value is the simplest to remember: Keep your waist less than half your height.506 The goal for adults and children six years or older is to get a waist-to-height ratio under 0.5.507

The worst snacks, according to national snacking guidelines from around the world, are snacks that are sugary, fatty, or salty.

not smoking, not being obese, getting half an hour of exercise a day, and eating healthier—defined as consuming more fruits, veggies, and whole grains and less meat. Those four factors alone were found to account for 78 percent of chronic disease risk.

Most deaths in the United States are preventable, and they are related to what we eat. 4

Now a self-sustaining nonprofit organization itself, NutritionFacts.org has more than a thousand bite-sized videos on nearly every conceivable nutrition topic, and I post new videos and articles every day.

Experiments simultaneously varying bite size and oral exposure time with solid food found the same phenomenon: It's better to nibble and savor than chomp and gulp.

Are Americans living longer now compared to about a generation ago? Yes, technically. But are those extra years necessarily healthy ones? No. And it's worse than that: We're actually living fewer healthy years now than we once did. 20

In other words, we're living longer, but we're living sicker.

The $50 billion weight-loss industry has been fed by an endless parade of fad diets offering quick-fix solutions.

We've learned from studies on preloading that eating about a cup of food before a meal decreases subsequent intake by about one hundred calories, so to get a "negative calorie" effect, the preload has to contain fewer than one hundred calories per cup.4556,4557 As you can see in the Calories per Cup chart in the Low in Calorie Density section, that would include most fresh fruits and vegetables