Benefits Of Cucumber

What Is Cucumber?

Cucumber is a fruit from the Cucurbitaceae family. Scientifically known as Cucumis sativus, it belongs to the same family as zucchini, watermelon, pumpkin, and other types of summer squash. The plant where cucumber grows is a creeping vine that develops these cylindrical, edible fruits throughout the year.

You will find different varieties of cucumber grown in different regions, and they are usually eaten fresh or pickled. Cucumbers, typically eaten fresh, are called slicing cucumbers. Gherkin cucumbers are specially produced to make pickles. These are much smaller in size than the slicing ones. Slicing cucumbers are available throughout the year, but they are at their best between May and July.

About Cucumber

Cucumbers originated in India almost 10,000 years ago, but are now cultivated in many countries. Different varieties of cucumbers are traded in the international market and you will find them in abundance all year long.

In the ancient civilizations of Egypt, Greece, and Rome, the cucumber was very popular, and its uses were not limited to just being food. It was also praised for its beneficial effects on the skin. Louis XIV cherished cucumbers greatly and the process of cultivating them in greenhouses was invented during his time to make sure he was able to have a steady supply of the enjoyable fruit during any season. The American colonists also took this variety of crunchy and healthy squash to the United States.

It is still unknown when cucumbers began to be used for pickling, but researchers have speculated that the gherkin variety of cucumber was developed from a native African plant. Spain was one of the countries, during ancient times, that started pickling cucumbers since Roman emperors imported them from this Mediterranean country.

Features And Varieties Of Cucumbers

You are probably familiar with the phrase “cool as a cucumber”, which speaks directly to the soothing and cooling nature that cucumbers have when eaten. These fruits are grown mainly to be eaten fresh, and in India, you will often find sliced cucumbers being sold on sunny afternoons. They are usually cylindrical in shape and vary in length from about six to nine inches. However, the size of cucumbers varies according to a variety of cultivating factors as well.

The skin of the cucumbers can vary in color from green to white, and sometimes it may be smooth or ridged depending on the variety. Inside the cucumber skin, you will find pale green flesh that is thick yet aqueous and crispy at the same time. The interior core of cucumber has numerous, edible fleshy seeds.

Many cucumber varieties are also grown in greenhouses; they are seedless with thinner skin and a longer length, usually between 12 and 20 inches. Often known as “burpless”, this variety of cucumber is bought by a majority, since it is easier to digest than the other kinds of cucumbers.

Health Benefits Of Cucumbers

The health benefits of cucumber are not widely known in many cultures. The taste of fresh cucumber is somewhat bland in comparison to other squashes, but the thirst quenching and the cooling qualities of this squash are truly refreshing. Cucumber benefits range from preventing acidity to keeping skin well-toned.

Skin Care

Cucumber is rich in silica, which is an essential component that aids in developing strong and healthy connective tissues in the muscles, ligaments, tendons, cartilage, and bones. Doctors often recommend cucumber juice because of the silica content for a healthier and brighter skin. Cucumber’s high water content makes it naturally hydrating, and it is well known that moisture is the best friend to healthy skin, so why not acquire the hydration naturally! The extract of cucumbers is often used topically for treating various types of skin ailments like sunburn and swelling under the eyes. Ascorbic and caffeic acid are the two vital compounds in cucumbers that prevent water loss from the body. These are some of the reasons why cucumbers are applied topically for various skin problems. You will be quite surprised to know that this squash also promotes healthy hair growth and can treat skin ailments like psoriasis, eczema, and acne.

Prevent Constipation & Kidney Stones

Cucumbers are a perfect blend of both fiber and water. Therefore, they help to protect your body from constipationand kidney stones. Reports say that a majority of Americans prefer to have a cucumber rich salad regularly as it is a great way to increase the fiber intake. Cucumber is also a good source of vitamin C, silica, potassium, and magnesium; all of which have their own health benefits. These fruits have an extraordinary amount of water (about 96%) that is naturally purified, thus making the water content much higher in quality than ordinary water. Cucumber skin contains high levels of vitamin A, so you will gain more nutrition if you eat the entire thing.

Control Blood Pressure

The studies done at DASH (Dietary Approaches to Stop Hypertension) consisted of people consuming foods high in magnesium, potassium, and fiber. The results were clear; their blood pressure lowered to normal levels. The group eating a diet rich in these complexes along with the other foods on the diet like seafood, low-fat dairy items, lean meat, and poultry saw their blood pressure falling by 5.5 points (systolic) over 3.0 points (diastolic). Cucumber, therefore, regulates blood pressure and contributes to the proper structure of connective tissues in our body, including those in the muscles, bones, ligaments, cartilage, and tendons.

Manage Diabetes

Cucumbers have been used for diabetic patients for many years. They possess a hormone required by the beta cells during insulin production. The glycemic index (GI) of cucumbers is actually zero. The presence of carbohydrates and their result on the body is measured by the quantity of glycemic index (GI). Every food item contains essential nutrients in different percentages. The carbohydrates contribute to raising the glucose level, however, the ones present in the cucumber can be easily digested by diabetic patients. Thus, consumption of this cool fruit keeps the glucose level in check. Nowadays, most commercial stores have cucumber supplements as spiny sea cucumber extract powder, which is very effective in combating the effects of diabetes.

Maintain Overall Health

Cucumbers have excellent cleaning properties, and they actively remove accumulated waste and toxins from your body. These fruits are very good for optimizing urinary bladder, kidney, liver and pancreatic functions. Cucumber juice along with carrot juice is extremely effective for rheumatic conditions caused by excessive uric acid in the body. Drinking cucumber juice on a regular basis also helps cure gout and eczema. If you are having lung or stomach problems, be sure to add it to your diet. It also promotes muscle flexibility, while the magnesium content of cucumbers ensures proper blood circulation and relaxed nerves. Since cucumbers are rich in minerals, they even prevent splitting of the finger and toenails. Cucumbers often act as antioxidants when you consume them with barbecued and fried foods.

Other Benefits

Cucumber has high alkaline levels, thus regulating the body’s blood pH and neutralizing acidity. People with gastric issues should consume cucumbers frequently.

Cucumbers help normalize body temperature during summer. Cucumber juice is a diuretic, so it is able to prevent kidney stones too. It can also counter the effects of uric acid, which prevents inflammation from conditions like arthritis, asthma, and gout.

Cucumber FAQs

How to buy Cucumbers?

Cucumbers are very sensitive to heat, so try to select the ones which are displayed in the refrigerated cases in the stores. Look for firm ones and check if the color is bright medium green to dark green. Avoid the yellow, puffy cucumbers that have water-soaked areas or wrinkled tips. You will find fewer seeds in the thinner cucumbers.

How to store Cucumbers?

Storing cucumbers in the refrigerator will help retain their freshness for a longer time. If the entire fruit is not used in one meal, then wrap the remainder tightly in plastic or place it in a closed container so that it does not get dried out. Try to eat cucumbers within one or two days of buying them or else they will become limp, especially if kept for more than a week.

How to cut and eat Cucumbers?

Cucumbers can be cut into various shapes and sizes and can be sliced, diced or cut into sticks. Cucumber seeds are edible and very nutritious, but some people prefer not to eat them. You can cut them lengthwise and use the tip of a spoon to gently scoop the seeds accordingly.

Cucumbers are commonly used in a number of recipes. You can use half-inch thick cucumber slices and serve them with chopped vegetable salads. Cut the cucumbers into a dice shape, mix them with sugar snap peas, mint leaves, and pour rice wine vinaigrette into the mixture.

You can also make an excellent purée with cucumbers, tomatoes, green peppers, and onions. Add salt and pepper for some extra flavor. Cucumbers give a fresh taste to tuna fish or chicken salad preparations. They can be eaten alone in their sliced form or with sprinkled salt and pepper. No matter how you eat cucumbers, you are sure to get a whole lot of nutrition from these truly “cool” foods.

Read More

Best Foods for a Baby's Brain

So much is going on in the first few months of a baby’s life, it’s no surprise that what a baby eats can have an effect on how important structures and connections in the brain develop. To help parents understand what babies need, the American Academy of Pediatrics (AAP) issued a set of recommendations for foods that ensure healthy brain development in babies’ first 1,000 days.

In the guidelines, just published in the journal Pediatrics, the AAP’s Committee on Nutrition say that certain nutrients, including protein, zinc, iron, folate, certain vitamins and polyunsaturated fatty acids are critical for healthy brain development. Diets lacking these nutrients can lead to lifelong issues in brain function, they note.

Dr. Sarah Jane Schwarzenberg, associate professor of pediatrics at the University of Minnesota Masonic Children’s Hospital and member of the AAP Committee on Nutrition, says that breast milk is recommended for newborns until they are about six months old. After that, she says, breast milk can’t provide the amount of iron and zinc that growing babies need, so breast milk should be supplemented with these nutrients if moms want to continue breastfeeding, or babies should be introduced to foods rich in them. Many baby foods are supplemented with zinc and iron, she says, but pureed meats are also a good natural source. Infant cereals are also enriched with these nutrients and could be good first foods for babies.

After breast milk, the best diet for babies is one that includes a variety of foods, including meats rich in proteins and fruits and vegetables that contain different vitamins and minerals.

“Infants are very vulnerable in the first few months of life to [nutrient] deficiencies,” says Schwarzenberg. “Their brains are developing at a rapid pace between one and two years, so we want pediatricians to be recommending a healthy spectrum of foods and not simply telling parents to give their babies certain foods. We want to make a positive statement about providing lean meats and fruits and vegetables, and also push back on the idea of superfoods.” No single food can provide babies with the variety of nutrients they need, she says.

Studies show that early nutrition is important for building a healthy brain. “If you miss the opportunity to meet developmental milestones during the first 1,000 days of life, then there’s not an opportunity to go back and revisit them,” says Schwarzenberg. Iron, for example, is critical for setting up memory circuits and processing speed in the brain that can’t necessarily be recreated later.

While it’s easier to feed babies their favorite foods, she says it’s important to make sure they’re eating a range of healthy foods. “We all have a tendency to pick one or two things the child likes and not stray too much from them,” says Schwarzenberg. “But if you are really looking to developing good brain health, then you really have to look at a variety of foods.”

Read More

Foods to eat for a Sharper Brain

Brighten Up Your Plate

Colorful vegetables and fruits—such as leafy greens, peppers, beets, and berries—are high in carotenoids and anthocyanins, antioxidant pigments that provide their bright hues. “Antioxidants protect brain cell linings from the damage caused by free radicals, which are harmful molecules that cause inflammation and result from factors like a poor diet or smoking,” explains Janis Jibrin, RD, adjunct professor of nutrition at American University in Washington, D.C.

Greens (and beans) also deliver folate, which helps produce neurotransmitters, chemical messengers in the brain that are critical to thinking and mood.

Go Fish

Omega-3 fatty acids—DHA in particular—contribute to a healthy brain. “The brain’s membranes use these fats to improve cellular structure and brain signaling, which translates into better cognitive function,” says Vasanti Malik, ScD, a research scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health. DHA also quells chronic inflammation that can harm brain cells and lead to cognitive decline.

Fish is the top source: Eating fatty fish (like salmon, sardines, mackerel, or trout) once a week can help slow cognitive decline and reduce Alzheimer’s risk, research suggests. You can also get omega-3s from walnuts, chia seeds, flaxseed, and hempseed.

Get Your Chocolate Fix

Cacao contains powerful flavonols, compounds that act as antioxidants and help preserve the brain’s stem cells. “Stem cells produce new brain cells,” says Dennis Steindler, PhD, director of the Neuroscience and Aging Lab at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, “and chronic inflammation or the beginnings of disease can damage these reparative cells and the other at-risk brain cells used for standard operating procedures, like memory and thinking.” Flavonols have also been shown to support the hippocampus, a part of the brain involved in memory and mood, notes Steindler. Stick to a square or two of dark chocolate daily.

Fuel Up with Whole Grains

The brain’s preferred fuel is glucose, which comes most readily from carbs. Without ample glucose, you may struggle with brain fog and difficulty focusing. While you want to avoid refined carbs, whole grains contain fiber and help keep your blood sugar on an even keel. (Sharp rises and falls in blood sugar can impair your cells’ ability to uptake glucose because of insulin resistance, explains Malik.)

Catch a Buzz

If you’re a coffee or tea drinker, keep sipping: Caffeine may help protect against age-related cognitive decline. “Studies have indicated that caffeine—for example, roughly 500 milligrams daily, the equivalent of about five cups of coffee—may help stave off memory issues in humans,” says Bruce Citron, PhD, a neuroscientist at Bay Pines VA Healthcare System and the USF Morsani College of Medicine in Florida. (Experts warn against taking caffeine supplements, which flood your body with a lot of caffeine all at once.)

Read More

Changes that help me After giving birth

Confession: I’ve had digestion issues forever. Even when I was active in college, I had stomachaches and felt bloated all the time. Then I gained 70 pounds while pregnant in 2011, which didn’t help. I was eating for two (and then some) and craving foods I’d never even liked before, like fried chicken strips and mashed potatoes. Two months after giving birth—and still in a fast-food frenzy—I blacked out in a parking lot. The doctor told me I’d collapsed from dehydration, exhaustion, and sleep deprivation. It was clear to me that my weight wasn’t helping either. I needed a lifestyle change, and fast.

But first, exercise 

After my incident, it was six weeks before I could begin to exercise. When I got the OK in June of 2012, I went full throttle. Five days a week, at 5:30 a.m., I did at-home workouts I created with help from my husband. It took time, but the cardio, weights, and bodyweight moves helped me drop pounds. Replacing fried food with grilled options and tracking my calories were also key. By the next February, I was down to about 150 pounds, from a high of 230.

Hooked on veggies 

While I was thrilled with my new frame, I still didn’t feel 100 percent. My stomach bothered me, and I would break out in rashes. Then one night I watched the documentary Vegucated, which highlights animal treatment. Stunned by the cruelty, I ditched animal products. I didn’t make the change for my health, but going vegan did transform my body: My digestion and rashes improved, I shed five more pounds, my clothes fit better, and I felt more energized, too. It’s been almost two years since I went vegan, and I know I’ll never look back. Those fried chicken strips have nothing on the new me!

Get toned like Tabatha 

This veggie lover got strong thanks to these healthy strategies.

1. Repeat your eats: I try to eat the same meals almost every day: green smoothies and veggie burrito bowls. This way, I’m never scrambling to come up with something to eat—or resorting to fast food.

2. Get app happy: I’m obsessed with the quick and effective routines on the 7-Minute Workout app. Plus, it sends you reminders to wake up and work out, so you never have an excuse to miss a sweat session.

3. Re-create classics: My blog, The Sensible Vegan, is my passion project. It allows me to "vegucate" others and share my recipes, like tuna-less salad, peanut butter-chocolate energy bars, and "buttermilk" biscuits.

4. Snack smart: Eating every three hours helped keep me satisfied when I was trying to lose weight. And since I never felt deprived, I was less likely to overeat.

Read More

What to eat If you are trying to lose weight, according to Nutritionist Career

Many of my clients tell me they eat pretty healthfully ... until dinnertime rolls around. Tired and famished, they put in a takeout order, then wolf down cheese and crackers until it arrives. Or they open a bottle of wine, which leads to a night of continuous nibbling in front of the TV. If you find yourself in a similar rut, there is a way to break the pattern: The trick to consistently eating a healthful, balanced dinner—especially one that supports your weight-loss goals—is to think about your evening meal in advance. Here are five easy options.

When you're in no mood to cook ...

Call you local Chinese restaurant and order a double portion of steamed vegetables with steamed shrimp, and a side of brown rice. Then, while you’re waiting for it, make your own sauce so you can skirt the sugar- and starch-laden version that typically comes with takeout. In a small bowl, stir together two tablespoons of unsweetened almond butter, a tablespoon of brown rice vinegar, and a teaspoon of honey. Add a half teaspoon each of fresh grated ginger and minced garlic, and one-eighth teaspoon of crushed red pepper. When your dinner arrives, toss the warm veggies and shrimp in the almond mixture to coat well, and serve over a half cup of brown rice.

If you need to snack first  ...

When you've already gone hours without food, it can be tough to wait to eat till dinner is ready. Try portioning out a quarter cup of almonds, and pop them in your mouth one at a time while you make a quick, simple soup.

In a medium saucepan over low heat, sauté a quarter cup of minced yellow onion in two tablespoons of low-sodium vegetable broth until onions are translucent. Add a half cup of additional broth, a cup of chopped kale, a teaspoon each of garlic and Italian seasoning, a one-eighth teaspoon each of sea salt and crushed red pepper, and a one-sixteenth teaspoon of black pepper.

Stir in one cup of chopped veggies of your choice, like sliced grape tomatoes and cauliflower florets. Bring to a brief boil, covered, and then reduce to a simmer, covered, stirring occasionally, for 10 minutes.

Add a portion of lean protein, like three ounces of extra-lean ground turkey or a half cup of white beans, and if desired, a teaspoon of fresh dill. Stir to heat through, and serve.

If you're into meal prepping ...

On Sunday whip up a veggie frittata you can reheat (or enjoy cold) during the week. Whisk a half dozen eggs, and then add a quarter cup of unsweetened almond milk, a half tablespoon of Dijon, a half teaspoon each of minced garlic and Italian seasoning, and an eighth teaspoon each of black pepper and sea salt. Set aside.

In a medium sauté pan over low heat, combine a tablespoon of EVOO, a cup of chopped kale or spinach, and a cup of chopped veggies of your choice, such as broccoli florets, onion, and bell pepper. Pour egg mixture into frittata pan. Evenly spoon in veggies, along with a cup of black beans. Bake in a preheated 350 F oven for 40-45 minutes.

If you prefer to graze throughout the evening ...

Try this combo you can eat at your leisure: Rinse three ounces of pre-cooked ready-to-eat frozen shrimp under cold water to thaw, and dip into a tablespoon of dairy-free pesto. Make a quick salad from baby spinach or chopped romaine, dressed with a combo of one tablespoon balsamic mixed with a teaspoon each of fresh lemon juice and Dijon mustard, and a half teaspoon of Italian seasoning. For dessert, reach for a cup of loose fruit you can eat one piece at a time with your hands (like grapes or berries) or use a fork to eat a cup of chopped fresh fruit, like kiwi, apple, or pear.

When you need dinner NOW ...

Mix three ounces of canned wild salmon with one teaspoon of Dijon mustard and two tablespoons of olive tapenade. Slice a bell pepper in half lengthwise, remove the seeds, and stuff with the salmon mixture. Dinner done!

Read More

8 Curious bilberry benefit

The health benefits of bilberry with relief of diet and injury problems. For many years, the antimicrobial, antioxidant and anti-inflammatory properties of cranberry have been valued for their effectiveness in various disorders including diabetes, cancer, liver and cancer. The rich ingredient of cranberry protein is valuable for maintaining the health of the body, health and immune system, unhealthy blood vessels and the best function of the body ....

What is bilberry?
The cranberry plant is a relative relative of blueberries and is among many species of the Ericaceae family. These are the best seeds that are native to northern Europe and that their health benefits from the normal diet of European medicines for centuries. Today, they have been planted in North Asia, Europe and North America and he was recording the most desirable elements of the treatment, cakes and jams and for his ability to treat health conditions.

The cranberry extends, under growth, deciduous shrub with fewer branches that bloom registered rosaceous and bright green leaves, oval and pointed. The plant produces dark green tea in the summer and can be used fresh or in fresh form.

Nutritional value
Cranberry is the material with the main vitamins such as vitamin A, vitamin C (ascorbic acid), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin E (alpha-tocopherol) and vitamin K (phylloquinone). The minerals it contains include oil, chromium, manganese, zinc and iron. It is rich in alkaloids, carbonic acids and the number of phenolics such as quercetin, anthocyanins, tannins, pectin, and catechins.

Health benefits
Many parts of the cranberry plant, such as leaves and dried or dried fruit, are used in the preparation of medications. These are the first ways you can use these fruits to cure many deadly diseases;

Antioxidant power
The antioxidant power of cranberry makes it very effective. The fruit of the cranberry plant is chemical compounds called anthocyanosides. Chemicals produced in a water-based production include complex compounds. They are looking for basic bases, not respiratory, that are made during power and their abilities. This safety function prevents the appearance of many problems caused by oxidative disorders.

Sales controls
The science of cranberry for the prevention and diagnosis of diabetes has been considered from the beginning and has been developed by recent scientific findings. It helps to establish blood sugar levels in the body, due to the abundant advice of anthocyanins. The proposal suggests that the decision to eat cranberry helps improve the conditions of hyperglycemia and the appearance of insulin in the person suffering 2.

Keeping Liver LiverBilberry is doing a protective effect against the stomach lid that causes malignant liver due to the evidence of antioxidants. Scientific research has shown that the functioning and calculation of the biology fertilization applications of the glutathione and vitamin C is in the body and reduces the risk of nitric air in the liver liver.

Damage

Bilberry extracts have been found to be effective against the development of other influenza viruses with cancer, malaria, and leukemia. A research study made on different berries dropped bilberry to be the most potentially restricted force of the cells. This is because of the appearance of organs that come as delphinidin and glycosides in bilberry. They prevent extra egg cells and cause apoptosis to be.

Keep track of the Eye

Bilberry is a vital health care provider. Scientific studies have also noted that the suspension of bilberry is in the prevention of osteoarthritis in the lateral age along with other eyes as the figure and weather blindness. Strongly active components within it are helpful for help and can be useful for the rehabilitation and development of cell epithelial cells. Another study based on bilberry also suggested that the amoria-rate activity is a beneficial advantage that protects the eyes from uveitis. Its records help rhodopsin steroids support the face to adapt to light changes.

Damage Damage Acne

Another wonderful advantage of the bilberry is its defense against kidney damage. Scientific research has shown that the addition of its materials helps to solve most of the major obstacles with the creatin levels, nitrogen and urine fluid. This is due to antioxidant implantation of bilberry, which improves oxygen respiratory fluid in the liver, thus protecting it from the harm of immune material.

Improvements of Protection

Bilberry is a key factor in maintaining healthy health, one of the major causes of death around the world. This biological protection is a defect of anthocyan antelone in the bilberry, which helps improve LDL and HDL cholesterol levels in the body. Research studies have also highlighted positive effects on its fruit on blood pressure and intestines that lead to the synthesis of the plate of the muscle and the liver tissue. Another study suggests that the biological and arrhythmic effects of bilberry on the heart help the coronary heart and are a tool in the prevention of many heart disease such as atherosclerosis.

The effects of Antimicrobial

Bilberry contains the organs of the organs of the substance that has been shown to perform antimicrobial activity. This successful step of bilberry works against human pathogens features including salmonella, H.pylori, Bacillus, Clostridium and Staphylococcus aureus, and prevents the development of related diseases. Recent scientific findings also show the power that emerges from the formation of anti-malaria organisms.

Read More

13 Tricks for Flat-Belly

Pros share their top sleek-stomach tips

Don't even think about sucking it in so you'll fit into those cute fitted white jeans: There are less-painful and longer-lasting ways to get the amazing middle you crave. We went straight to experts to get their very best advice for quickly shrinking your tummy. Here are the surprising foods, tricks, and moves they swear by. Their genius tips will help you shed inches and pounds, banish the bloat, and feel even more gorgeous. Hello, skinny jeans!

Eat at this magic hour

"You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple. 

No matter what, do not miss that snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating." 

—Natasha Turner, naturopathic doctor, author of The Hormone Diet

3 of 15 Istockphoto

Have a ball

"My No. 1 tip: Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms back out over your head. 

Repeat the ball exchange 10 to 12 times, remembering to keep your lower back pressed into the floor as you do this move." 

—LaReine Chabut, author of Exercise Balls for Dummies

Beef up on this belly-zapping hormone

"Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man traveling around your waistline, gobbling up fat to be used as energy. That is glucagon. 

The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon...it's as simple as that." 

—Jorge Cruise, author of The Belly Fat Cure

Chew on this

"Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating." 

—Dawn Jackson Blatner, RD, author of The Flexitarian Diet

Put crunches last on your flat-belly list (for real!)

"I recommend the DCBA approach: Diet first, Cardio second, Building muscle third, and Abs exercises last. Follow it and you can safely lose one to two pounds a week. Spend 60 minutes a day preparing healthier meals. Spend 20 minutes a day three to five times weekly doing cardio. Spend 15 minutes a day three times a week strength training. Finally, spend 5 minutes a day three times a week doing abs exercises." 

—Myatt Murphy, author of The Body You Want in the Time You Have 

Watch the video: 5 Best Moves for Flatter Abs  

Shake on the sea salt

"The culprit making your tummy bloat? It could be the salt in your diet. Use natural sea salt or kosher salt, which is lower in sodium teaspoon for teaspoon than traditional table salts. And stay away from soy sauce: Even low-sodium soy sauce is still high in sodium and will cause practically instant bloating. 

Instead, flavor your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism." 

Punch it out and lose 2 inches fast

"Add boxing to your cardio routine. When you throw punches with weights or at a fast pace, you're working your core in a way that helps to flatten your midsection. You must engage your core to throw punches, and twisting your torso works all the ab muscles. 

Boxing also gives you a cardio workout that burns extra calories. Add 16 minutes of boxing three times a week to your regular cardio routine (30 minutes at high intensity four to five times a week), and you can lose up to 2 inches from your waist in four weeks. Simply throw punches while holding 1- or 2-pound weights for 8 minutes, alternating arms, then repeat without weights at a faster pace for 8 more minutes." 

9 of 15 Istockphoto

Try the flat-belly cheat

"Play up a different body part to draw attention from your middle. 

If it's your legs, wear skirts or slim pants. Shoulders—bare them even if just a bit with a boatneck or sweetheart neckline. Cleavage? Make sure your bra does its job. If your bra rides up in the back, the bra has likely stretched out. If it accentuates back flab or if the space between the cups doesn’t lie flat, go up a size." 

10 of 15 Istockphoto

Size matters

"Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab, research says." —Keri Glassman, RD, author of The O2 Diet andThe Snack Factor Diet

11 of 15 Istockphoto

The ultimate flat-belly menu

Best breakfast: A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries. 

Best lunch: Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice. 

Best dinner: Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic. 

Best snack: A cup of fat-free yogurt with 2 tablespoons sunflower seeds.

12 of 15 

Laugh it up!

"The best thing for your abs is laughing. Every time you laugh it strengthens your abs. There are even laughing yoga classes (Go to Laughter Yoga to find a class near you). If you start busting a gust, you are absolutely toning your abs." 

Plank often

“The plank is a favorite, but we take it to another level opening and closing the legs like scissors while at the same time raising and dropping the hips! So not only are you strengthening the core but also timing the hips, thighs and waist. [We also do] the trunk twist along with a back row using the bands. The benefit of this exercise will give you flat abs and coke bottle obliques while removing those fat handles from the back and arms.”

Work all of your core

“First and foremost you have to train your abs on all three planes. You have to train them forward and back with something like a crunch or double crunch. You have to train your abs laterally to hit the obliques with something like a dumbbell side bend. And you have to train your abs on a rotational plane—your transverse abs—and you can do that from a seated trunk twist."

—Lady Gaga's trainer, Harley Pasternak, to Rodale Wellness

Skip processed foods

"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat. Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat.”

—Kate Patton, RD at Cleveland Clinic

Read More

5 types of food or drinks that are detrimental to your teeth

5 types of food or drinks that are detrimental to your teeth

There are many types of food, we expose our teeth to.  But there are some that we should never expose our teeth to.  Here are 5 types of food or drinks we should avoid.

1. Junk food

We often enjoy eating lollies, chocolate and other types of junk food.  These food are packed with fat and sugar.  Fat contained in these food can cause weight gain, but sugar loaded in them may be detrimental to both health and teeth all the consumers.

Very often, these food may stick on your teeth and bacteria in your mouth will produce an acid which causes demineralization of your teeth surfaces. In the long run, this may cause dental decay which leads to dental problems like dental abscess if left untreated.

At Valley Gentle Dental, our Traralgon dentist discourage people from consuming or overindulging in junk food.

2. Sports drinks

Sports drinks are designed to replenish a person especially after vigorous exercise or sports events. Sports drinks are also loaded with sugar and are very acidic.

The sugar contained in sports drinks will stick to teeth surfaces for prolonged period and may cause dental decay in the presence of bacteria.  The acid will cause erosion to teeth surfaces.

At Valley Gentle Dental, our Traralgon dentists encourage our customers to avoid sports drinks but to drink water instead.

3. Energy drinks

Energy drinks are very popular among our younger generation.  With slick advertising, the energy drinks have become widely used.

These drinks are loaded with sugar and caffeine.  Sugar contained in energy drinks may cause decay in teeth, while the caffeine in these drinks may cause dehydration, increased appetite and may also cause teeth staining.  These may in turn cause bad breath due to dryness in mouths.

At Valley Gentle Dental, our Traralgon dentists always remind our customers of examining carefully contents of these energy drinks and if possible, keep them to the minimum.

4. Citrus fruits

Orange, grapefruit and lemon are among the citrus fruits which are detrimental to your teeth. While they complement our food well, sucking on them or overindulging in them are bad for your teeth and overall health.

Citric acid in these fruits may cause severe erosion in your teeth.  Eroded teeth are often linked to development of sensitivity in teeth to temperature.  Severe erosion of teeth may sometimes cause the loss of teeth structure causing nerve of teeth to be exposed and pain.

At Valley Gentle Dental, our Traralgon dentists recommend not to use excessive amount of citrus fruits.

5. Fruit juices and Soft drinks

Fruit juices and soft drinks are also loaded with plenty of sugar.  Whether these sugar are natural sugar or added sugar, excessive sugar in drinks again will cause weight gain and cause our teeth to be prone to dental decay.

At Valley Gentle Dental, our Traralgon dentists suggest these drinks if they need to be consumed, use straws so they are not exposed to our teeth.

About the author

DR Choong Chai (DENTIST)

Dr Choong Chai is a principal dentist at Valley Gentle Dental . We are conveniently located in Seymour Street, Traralgon. We take great pride in restoring your smile and maintaining your optimal oral health. We are preferred providers for NIB, HCF and Smile.com.au.

Read More