Ten foods to prevent and stop diabetes

by Yanjun 

(NaturalNews) Diabetes is a disorder wherein the body cannot control its level of blood glucose or sugar. While many of the foods today contain high levels of diabetes-inducing sugar, there are ten amazingly healthy foods that can actually prevent diabetes from developing. Not only do these foods control blood sugar levels, but they are also packed with other nutrients and minerals that even those who do not have diabetes will benefit greatly from.

Preventing Diabetes through Diet and Exercise

A healthy diet coupled with a healthy lifestyle of exercise to maintain a normal weight is a sure-fire way to prevent diabetes type 2 or adult-onset diabetes. This is according to research as well as diabetes educators from the Healthcare and Education for the American Diabetes Association (ADA).

Christine Tobin, the president of Healthcare and Education for the ADA, said that, while there are a whole list of foods that can be considered as "superfoods" in terms of diabetes-prevention, her association recognizes the top ten of these foods that can help those with both type 1 and type 2 diabetes. These foods contain vitamins and minerals such as calcium, magnesium, potassium and vitamins A, C and E. These foods are also rich in fiber, which helps in suppressing cravings by keeping the blood sugar and the glycemic index low for longer periods. On top of that, these foods also control blood cholesterol and blood pressure levels, keeping them at healthy levels.

These are all very important to those with diabetes, but even normal people can benefit from these foods too:

• Beans

Black, pinto, navy, kidney or other beans might be high in calories, but they are also rich in fiber and other nutrients. Rich in fiber means that they will help people feel full for longer periods.

• Dark, Leafy Greens

Spinach, mustard greens, collard greens, kale and others are not only high in nutrients but also low in carbohydrates. Greens are also very low in calories, so people can eat as much of them as they as want!

• Citruses

Grapefruit, oranges, lemons and other citrus fruits are good for the heart because of their high content of vitamin C. Whole fruits are better than juices, since the fruit contains the fiber, which slows down the body's absorption of sugar.

• Sweet Potatoes

Sweet potatoes are better than other types of potatoes, because they have a low glycemic index. This means that sweet potatoes will not cause blood sugar levels to spike. They are also high in vitamin A.

• Berries

Fresh, whole strawberries, blueberries, cranberries and any other variants are rich in vitamins, antioxidants and fiber. Add fresh berries into salads or cereal, or make into smoothies.

• Tomatoes

Tomatoes can be eaten either raw or cooked, and they are low in calories too. They can be served in a variety of ways, as side dishes, mixed in salads and soups or as a base sauce for casseroles or stews. Tomatoes are rich in vitamins E and C and iron.

• Fish

Salmon, mackerel, albacore tuna, herring and halibut are all rich in omega-3, a kind of fatty acid that strengthens the heart and prevents diabetes. The best way to enjoy these fishes and their benefits is to serve them broiled or in soups. Frying them in batter and breading defeats the purpose.

• Whole Grains

Oatmeal, pearled barley and other whole grain products, like bread and pasta, all contain high amounts of fiber. They also contain essential nutrients like chromium, magnesium, omega-3 and folate.

• Nuts

Nuts are high in omega-3 and other good fatty acids. These kinds of fats protect and help the heart rather than burden it. However, one should not eat too much, as they are high in calories. A small handful, or roughly 1.5 ounces, is enough for a healthy snack.

• Fat-Free Yogurt and Milk

Both are rich in calcium and vitamin D and are also good choices to help keep cravings under control.

It is quite easy to lose control and to splurge on food, but a good choice would be to splurge on these ten healthy foods rather than on sweets like chocolate.

Sources for this article include:

http://www.helpguide.org

http://health.usnews.com

http://science.naturalnews.com

20 foods for a flat stomach

by Yanjun 

(NaturalNews) A flat stomach is a quest that has remained elusive for many people all over the world. Dieters often shy away from food to keep their slim figures. Food experts, however, have discovered several foods that actually help flatten the stomach.

These 20 foods help burn the fat away to reveal a sexy, flat tummy:

• Green Tea

Green tea stimulates the body's metabolism and can also suppress the absorption of fat. Drinking it daily aids in weight loss.

• Olive Oil

Olive oil has many benefits, but the main benefit is that it lowers LDL cholesterol - the "bad" cholesterol - and raises HDL cholesterol - the "good" cholesterol. It is also rich in phenol, an antioxidant that protects the walls of the arteries from cholesterol or fatty buildup.

• Lemon

Weight-watchers should reduce their intake of sugar, and that means soda pop, alcohol and most bottled or canned fruit drinks. Try drinking lemon water instead. It is refreshing and bursting with vitamin C as well.

• Chicken

This white meat is more meat and less fat, making it a good source of meat protein.

• Cinnamon

Cinnamon can prevent diabetes by lowering blood sugar levels. While it is packed with antioxidants, cinnamon can also prevent bloating.

• Green Chai Tea

Chai tea is full of flavor from the spices but without the guilty calories. Homemade chai will also give healthier milk choices, and the addition of green tea will speed up the body's metabolic rate.

• Cucumbers

Cucumbers are a great refreshing and crunchy snack. They are satisfying and low in calories.

• Bran

Cereal is high in calories. Replacing it with bran will not only cut the excess calories but will also increase the body's supply of fiber.

• Low-Fat Yogurt

Yogurt is rich in protein, with three quarters of a cup serving 9 grams of it. Not only that, but yogurt is also rich in B vitamins and bone-strengthening calcium.

• Legumes

Legumes are a generally nutritious food packed with protein, B vitamins, potassium, iron and other trace minerals. Legumes are also a great source of insoluble and soluble fiber, which helps control optimum blood cholesterol levels. Legumes are ideal for dieters, since it is heavy on the stomach and controls cravings by controlling the body's levels of blood glucose.

• Turmeric

Turmeric is rich in curcumin, which is a powerful antioxidant. Turmeric also has antiviral, anti-inflammatory, antifungal, anti-cancer and antibacterial properties.

• Quinoa

This whole grain is a wonderful alternative to other grains. Rich in protein, fiber, copper, B vitamins, magnesium and manganese.

• Pears

Pears are incredibly rich in fiber, so much that a medium-sized pear can give 20% of a person's daily need. The juicy flesh contains soluble fiber and pectin, which lowers the "bad" cholesterol previously mentioned.

• Dark Chocolate

Eating dark chocolate more frequently results in a lower body mass index, according to studies. As an added bonus, dark chocolate is rich in antioxidants, too.

• Berries

Juicy, succulent berries are rich in fiber and vitamins. They are also home to some of the most powerful antioxidants in foods, which helps protect the heart and eyes and helps fight off cancer.

• Leeks

Leeks are rich in manganese, which is an essential mineral that was found to prevent mood swings and menstrual cramps in women who took high amounts of it regularly. Not only that, leeks also help prevent and relieve bloating.

• Salmon

Salmons of all kinds are rich in heart-friendly omega-3, as well as vitamin D. Bones in canned or processed salmon are also rich in calcium.

• Miso

Miso has probiotics that aid in digestion and keep the colon and intestinal walls healthy.

• Eggs

Research by the Rochester Center for Obesity found that those who regularly eat eggs for breakfast tend to take in less calories throughout the day - by around 400 or more. This translates to at least three pounds less in weight in a month.

• Greens

Leafy green vegetables contain carotenoids, which prevent degenerative eye disease. Spinach alone is rich in vitamin K, which is essential for bone health. Greens are also rich in magnesium, potassium and folate, which lowers blood pressure.

These foods are great, not just because they aid in weight loss and burning fat, but also because they strengthen the body in many ways.

Sources for this article include:

http://www.dailymail.co.uk

http://www.self.com

http://www.fitnessmagazine.com

http://science.naturalnews.com

Top 5 Nutrients to Fight Stubborn Belly Fat

Every year when swimsuit season approaches, millions of people scramble to lose their belly fat.

The midsection is one of the most challenging areas to lose weight in and one of the unhealthiest places to gain it. (See Why Crunches Alone Won't Burn Belly Fat.)

Research over the past few years suggests that the belly fat surrounding the abdominal organs (visceral fat) is potentially the most harmful type of fat. It appears to decrease the sensitivity of insulin receptors on cells while increasing the likelihood of insulin resistance. Over time, this can lead to Type 2 diabetes.

Fat around the abdomen can also increase the risk of cardiovascular disease.

Unfortunately, there are no quick fixes for fighting belly fat, but adding the following nutrients to your diet can help you tighten things up. (If you're already at a healthy weight, adding them can give you more energy and help you feel better overall.)

You can get these nutrients from supplements, but your body will absorb them better from healthy foods. (See Are There Foods to Help You Lose Belly Fat?)

Vitamin C

People with high levels of vitamin C burn more fat during exercise than people with low levels, according to a study out of Arizona State University. Vitamin C is a powerful antioxidant, which helps with the formation of collagen (a protein that helps build muscle tissue), immune function, and proper metabolism of fat.

Probiotics

Found in yogurt, fermented vegetables, and kombucha tea, these friendly bacteria increase immunity. They also help the body digest fats and carbohydrates, as well as absorb and make good use of nutrients.

In addition, probiotics help maintain a healthy balance of ghrelin and leptin—the hunger and hunger-suppressing hormones, respectively—so you're hungry only when your body needs nourishment.

Capsaicin

This is the spicy compound that gives jalapenos their kick. It not only promotes saliva flow, it may also help boost your metabolism. (See also The 6 Most Promising Weight-Loss Supplements.)

Capsaicin has been shown to cause thermogenesis (heat production) in the body, promoting fat loss. It may also reduce appetite and shift the body from burning carbohydrates to burning fat.

Vitamin D

Sunlight is the natural source of this powerful fat-soluble vitamin, which is needed in appropriate amounts to maintain physical, mental, and emotional health.

Vitamin D may also help you lose fat by regulating blood sugar and decreasing the risk of developing insulin resistance—a condition where the body stores glucose in the blood as fat, rather using it to provide energy to cells.

Along with regulating your hunger hormones and boosting your mood, Vitamin D can help cut down on emotional eating. People tend to eat more when their mood is low. (Athletes: See Why You Need Vitamin D in Your Diet.)

Fiber

The benefits of fiber go far beyond improving regularity. In addition to relieving constipation and reducing bloating, fiber may also be a powerful fat-buster. (But Can You Eat Too Much Fiber?)

When fiber is added to meals containing carbohydrates, it reduces the glycemic load on the body. It then slows the spike in blood sugar and insulin so it takes less time to break down carbohydrates into simple sugars. This keeps energy levels up and helps prevent overeating.

Remember, though—to lose fat, you can't just take vitamins. You must practice a healthy lifestyle that includes exercise, plenty of sleep, and a sensible eating plan.

Before you add these nutrients to your diet, check with your doctor.

Six foods for a happy belly

by PF Louis 

(NaturalNews) What is a happy belly? Well, an unhappy belly will produce flatulence, bloating, nausea, cramps, and so called heartburn. You should be able to digest foods without any hassles, providing you don't overeat. That's a happy belly.

Considering that digestion begins in the mouth, it's wise to chew your food thoroughly. In addition to reducing the food into smaller, easier to digest pieces, the saliva from chewing produces more digestive enzymes early in the gastrointestinal (GI) tract.

It's also important to take your time and relax while eating. Rushed eating while stressed or hassled in any way will result in digestive stress that can create a very unhappy belly while depriving you of the food's nutritional value.

Foods and beverages to help your belly's happiness

As usual, organic food sources are the best choices. If you can purchase reliably clean raw milk for milk kefir, do so. Always use purified fluoride-free water.

Reverse osmosis is the best accessible system. Stations are available for filling containers in larger food markets. Make sure to re-mineralize with sea salt or some other mineral solution.

(1) Fermented foods provide probiotics that aid digestion and more. Having an intestinal flora microbial balance of 80 percent to 20 percent healthy bacteria to pathogenic bacteria is vital for even more than good digestion. It's an important part of our immune system.

Without a well balanced intestinal flora stocked heavily with an abundance of healthy bacteria, Candida overgrowth is given a nice breeding ground. (http://www.naturalnews.com)

Fermented foods include sauerkraut, yogurt (unflavored and unsweetened) kimchi, miso, pickles, and tempeh or fermented soy, which is the only soy that's consumable without digestive issues.

You can always add good honey or maple syrup to plain yogurts. Yes, you can make your own sauerkraut. (http://www.naturalnews.com/034788_sauerkraut_probiotics_recipes.html)

If you can get a good sourdough bread baked with sprouted grains without using bromide, that's good for making your belly happy too. Sourdough is fermented. Sprouted grains reduce gluten's harmful effects. Bromides block the enzyme that helps your thyroid produce adequate hormones for metabolism.

(2) Probiotic beverages can be as potent as some probiotic supplements, and a lot cheaper. Kombucha is a popular item that offers the same probiotic potential as fermented foods. Even more powerful are water and milk kefirs. You need starter grains specific to either purified water or milk, best to find raw milk.

Then you can make your own. (http://www.naturalnews.com/036419_probiotics_immunity_bacteria.html)

A woman who cured her really bad case of colitis with milk kefir showed this author how to make it. She didn't even use raw milk, which is recommended. Here's a good source for milk kefir starter grains with excellent instructions. (http://kefirlady.com/)

There are also several DIY kefir YouTube videos online.

(3) Prebiotic foods are essential for helping the healthy bacteria from probiotics flourish. They don't contain healthy probiotic bacteria, but they provide the food energy to help probiotics maintain a GI tract stronghold.

Bananas, berries, artichokes, garlic, honey, legumes (beans) and whole grains such as brown rice are good prebiotic food sources.

(4) Apple cider vinegar is regarded as an excellent digestive aid by many alternative practitioners and nutritionists, but not so much by MDs and mainstream dieticians.

Us an apple cider vinegar that has not been pasteurized or filtered for best results. Before each meal, one or two tablespoons downed in a half glass of water can be beneficial. Water with meals should be room temperature for optimum digestion.

(5) When your stomach becomes unhappy, stay away from the Tums and try something healthier. Ginger root is one such choice. Only a few dare chew on a ginger root. It's usually converted into a tea by peeling the root and cutting it into thin slices.

Make enough thin slices to cover the bottom of a pan, fill the pan with good non-fluoridated water from reverse osmosis. Simmer for 30 minutes after boiling. It can be refrigerated for several days. Ginger has been known to remedy queasy or cramping stomachs, and it's good for general inflammation as well.

(6)The king of natural GI tract and stomach disorders is Aloe vera juice. Aloe vera juice needs to be shopped wisely. The cheap adulterated ones with preservatives or pasteurized stuff won't cut it. Get only pure, whole unpasteurized aloe vera juice. Yes it's pricier, but worth it.

Stomach ulcer sufferers swear by it. There have been many, many reports of Celiac disease and Crohn's disease sufferers curing themselves with aloe vera juice, as well as some experiencing irritable bowel syndrome (IBS).

With a disease as intense as Celiac, Crohn's or IBS, it takes several days to a few weeks of daily use to get results. (http://www.naturalnews.com/021858_aloe_vera_gel.html#ixzz25fIbagIM)

Pure aloe vera juice has many, many other curative capabilities and health benefits. It has been clinically tested successfully on AIDS and cancer patients. (http://www.naturalnews.com/034738_aloe_vera_cancer_AIDS.html)

Melt away health harming belly fat with a nutrient-rich diet

(NaturalNews) Extra weight around the midsection is not only burdensome, it also sets the stage for serious health issues. From type 2 diabetes to cancer, belly fat contributes to a wide range of disease. Fortunately, certain foods have been found to specifically target abdominal fat. By integrating these foods into a balanced diet, a leaner and more healthful body is possible.

To comprehend the health risks of midsection fat, it is important to understand the different varieties. Subcutaneous fat is found just under the skin of the hips, buttocks, thighs and abdomen; whereas visceral fat is deep inside, surrounding the vital organs in the pelvis, abdomen and chest. This second type of fat can be extremely harmful to health. According to Kristen Hairston, MD, "We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease."

Belly fat burning foods

Monounsaturated oils are especially effective in diminishing abdominal fat. A study at the Reina Sofia University Hospital in Spain observed a group of overweight individuals who were put on four different diets for a month. All ate the same amount of calories per day, but had varying ratios of carbohydrates and fat. The researchers found that the group who consumed monounsaturated fats had the best results in losing extra weight around the midsection - even without exercise. Good sources of monounsaturated fat include avocados, nuts, seeds and olive oil.

Dark chocolate is also rich in this slimming fat. Research has shown that when men consumed 3.5 ounces of dark chocolate two hours before a meal, they ate 17 percent fewer calories compared with those who consumed milk chocolate. Organic, raw chocolate that contains at least 70 percent cacao is optimal.

Soluble fiber found in vegetables, fruit and beans target abdominal fat as well. According to a study at Wake Forest Baptist Medical Center, fiber intake directly affects midsection fat. Participants reduced visceral fat 3.7 percent over a five year span simply by consuming an additional 10 grams of soluble fiber per day. Those who also included moderate exercise had a total fat loss of 7.4 percent.

Another belly fat blasting food is coconut. A study in the journal Lipids found that coconut oil reduced abdominal obesity. The double-blind clinical trial involved 40 women between the ages of 20 and 40. Each group received either soy bean or coconut oil dietary supplements during the 12-week period. All participants adhered to a balanced diet and walked 50 minutes each day. At the end of the study, a decrease in total body mass was seen in both groups, but only the women who consumed coconut oil saw a reduction in waistline circumference.

Sources for this article include:

"Delicious, fatty foods that will help you lose weight" Mike Oliva, News Room Jersey, July 19, 2012. Retrieved on July 22, 2012 from: http://www.newjerseynewsroom.com

"Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity" Assuncao ML, Ferreira HS, do Santos AF, Cabral CR Jr, Florencio TM, Lipids, 2009, Jul:44(7):593-601. Epub 2009 May 13. Retrieved on July 22, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/19437058

"Soluble Fiber Strikes a Blow to Belly Fat" Science Daily. June 27, 2011. Retrieved on August 1, 2012 from: http://www.sciencedaily.com/releases/2011/06/110627123032.htm

"Flat Belly Diet Cookbook" Liz Vaccariello, Cynthia Sass, MPH, RD, 2008 Rodale Inc.

Learn more: http://www.naturalnews.com/036872_belly_fat_nutrients_fat-burning_foods.html#ixzz2467tOTBP