COFFEE - 4 Tricks to Make it Super-Healthy

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller: The Truth About Six Pack Abs



Mmm, coffee... almost everybody drinks it... some people have 3-4 cups per day or more.

But most people don't think of it as a "health drink". And it's certainly NOT healthy the way most people make it with loads of added sugar or artificial sweeteners and artificial creamers.

But I'll give you my tips here on how I make a healthier cup of coffee and what to watch out for...

First, you may have seen debate in the past about how coffee has some compounds in it that could have negative health effects such as some tars or other possibly inflammatory compounds in brewed coffee. But, the good news is that coffee has such high concentrations of beneficial antioxidants, phenolic nutrients, chlorogenic acids, and other healthy compounds, that it more than counteracts any bad compounds.

In fact, coffee provides the biggest source of antioxidants for most Americans. Although a lot of that has to do with the fact that many Americans don't get enough antioxidants from fruits and veggies, so coffee ends up being their biggest source. You should try to diversify your sources of antioxidants from fruits, veggies, spices, berries, beans, unsweetened organic cocoa, teas, and yes, even coffee if you like it.

So what's the best way to make a healthy cup of coffee? Well, here's my 4 most important tricks to maximize the benefits of coffee and minimize the negatives:

1. First of all, you need to AVOID adding any refined sugar or harmful artificial sweeteners. What I do instead is use either a very small touch of organic maple syrup or a half packet of natural stevia to just lightly sweeten my coffee. If you like your coffee black with no sweetener at all, that's the healthiest way.

If you're getting your coffee at a coffee shop, make sure to avoid all of those fancy specialty coffees (sweetened flavored lattes, frappuccinos, etc) as they are almost ALWAYS loaded with extra sugars or artificial sweeteners. Some of those fancy coffee drinks at Starbucks or other coffee shops can have 300-400 calories in just one coffee! Definitely not good for your body or your blood sugar or insulin levels.

A latte or cappucino can be okay as long as you make sure to ask for it unsweetened, and then use your own stevia if you need a light sweet taste.

2. You also should try to AVOID at all costs any of those crappy artificial creamers (liquid or powder), which are usually made with corn syrup solids and hydrogenated oils (harmful trans fats). Instead, use a little bit of REAL full-fat cream (organic grass-fed if you can find it, as the CLA in grass-fed cream is very healthy).

Or, better yet, what I've been using for a while now is coconut milk/cream as one of the healthiest creamer alternatives. I get this by buying cans of organic coconut milk, and then after opening the can (shake the can well before opening), I store the coconut milk in the fridge in a container. Note that the cans of coconut milk are much creamier and better as a coffee creamer than those cartons of "coconut milk drink" which are just watered down coconut milk.

The thick creamy coconut milk is the healthiest option for coffee creamer because it's loaded with super healthy saturated fats called medium chain triglycerides (MCTs), which are known to boost your immune system and your metabolism! Plus, coconut milk in coffee is just plain delicious! It's the best healthy creamer option by far.

When people visit my house and we make a pot of coffee, I'll have them try the coconut milk/cream in their coffee and almost everyone always comments how much they love it!

3. If you want to load your coffee up with more healthy antioxidants and good taste, consider trying some added cinnamon to your coffee (cinnamon can help control blood sugar and has many other health benefits). It's also really tasty in coffee!

I also sometimes like to add a teaspoon of organic cocoa powder (non-sweetened) to my coffee to make my own sort of mocha coffee (but without the loads of sugar in a typical mocha you'd get at the coffee shop). The added cocoa powder also gives you great taste and a good dose of extra healthy antioxidants (and cocoa is also known for helping to lower blood pressure!)

I see people that drink 3-4 cups per day that get a massive headache if they don't have their daily coffee due to caffeine withdrawal. Instead try drinking various teas like green, oolong, black, and white teas most other days, which are much lower in caffeine.

4. Drink Coffee with Ganoderma More commonly known as reishi, ganoderma is a hard, bitter mushroom used to promote health and longevity in traditional Chinese medicine. Proponents claim that ganoderma can relieve fatigue, keep cholesterol in check, curb high blood pressure, tame inflammation, build stamina, and support the immune system.

But despite the caffeine content, there is loads of data that show the high antioxidant levels and health benefits to coffee. If you love coffee, feel free to share this article below with your coffee-loving friends and family.

What is Ganoderma and How Does it Make Your Coffee Healthy?

Ganoderma Lucidum is the scientific name for a species of Red Mushrooms that is said to be more powerful than Ginseng.

Asian medicinal arts highly revered this mushroom as sacred. It is known as the "Miraculous King of the Herbs" and is known is Lingzhi in China, Reishi in Japan, and Youngchi in Korea.

For centuries, traditional healers have classified the red Reishi as superior in its ability to heal and its flexible application. Ganoderma has shown to have the ability to help and strengthen the body function more effectively and efficiently. Superior herbs are non-toxic and can be consumed in large quantities and for a long period without any side effects. According to Google, after 2000 years there are still no side effects reported in available literature and clinical studies.

Fortunately for avid coffee drinkers, ganoderma lucidum can now be found in beverage products such as tea and coffee.

A key benefit to Ganoderma (reishi) is the alkalinity. Ganoderma contains a very high concentration of Alkaloids, which promote alkalinity in the body and reduces the front end acidity of the coffee which is a problem for many coffee drinkers. Approximately 10% experience stomach upset or uncomfortable side effects such as heartburn from coffee - even decaf! Coffee giant Folgers estimates that there is a market of 35 to 40 million Americans who say they have cut back on drinking coffee or eliminated it because of this discomfort. For most coffee drinkers who experience these side effects, the reason is due to the acidity in coffee.

There is substantial scientific evidence of the health benefits of Ganoderma lucidum (reishi) this Asian "Miraculous King of the Herbs" has attracted quite a bit of attention from the media as well as health-conscious individuals in the United States over the past couple of years.

Some of the therapeutic attributes include:

* Immune Enhancing

* Oxygen Enriching

* Free radical scavenging

* Analgesic promoting

* Heavy metal detoxing

* Fatigue reducing

* Performance improving

Coffee drinkers have an opportunity to replace their multiple daily cups of unhealthy coffee with an enriched coffee that not only provides the powerful benefits of ganoderma lucidum, but also provides over 100 anti-oxidants and 200 phytonutrients. http://www.jeremyhawkins.net

Control of Sugar Intake Is Essential to Ease Public Health Burden, Experts Urge

Control of Sugar Intake Is Essential to Ease Public Health Burden, Experts Urge

Sugar should be controlled like alcohol and tobacco to protect public health, according to a team of UCSF researchers...

They maintain in a new report that sugar is fueling a global obesity pandemic, contributing to 35 million deaths annually worldwide from non- communicable diseases such as diabetes, heart disease and cancer.

Non-communicable diseases now pose a greater health burden worldwide than infectious diseases, according to the United Nations. In the United States, 75 percent of health care dollars are spent treating these diseases and their associated disabilities.

In the Feb. 2 issue of Nature, researchers at the University of California, San Francisco (UCSF),
argue that sugar's potential for abuse, coupled
with its toxicity and pervasiveness in the Western
diet make it a primary culprit of this worldwide
health crisis.

Sugar is a bigger health problem than just "empty calories" that make people fat. At the levels now consumed by most Americans, sugar changes metabolism, raises blood pressure, critically alters
the signaling of hormones and causes significant damage to the liver. These health hazards largely mirror the effects of drinking too much alcohol, which is essentially the distillation of sugar.

Worldwide consumption of sugar has tripled during the past 50 years and is viewed as a key cause of the obesity epidemic. But obesity may just be a marker
for the major health damage caused by the toxic effects of too much sugar. For example, 40 percent
of people with metabolic syndrome, the key metabolic changes that lead to diabetes, heart disease and cancer, are not necessarily clinically obese.

"There are good calories and bad calories, just as there are good fats and bad fats, good carbohydrates and bad carbohydrates," the researchers explained. "But sugar is toxic beyond its calories."

Limiting the consumption of sugar has challenges beyond educating people about its potential toxicity. "Changing these patterns is very complicated"

Effective interventions on environmental and community-wide solutions, similar to what has occurred with alcohol and tobacco, helps increase
the likelihood of success.

The researchers argue for society to shift away from high sugar consumption, the public must be better informed about the emerging science on sugar.

"There is an enormous gap between what we know from science and what we practice in reality," they added. "this issue needs to be recognized as a fundamental concern at the global level,"

The research was made possible with funding from UCSF's Clinical and Translational Science Institute, UCSF's National Institutes of Health-funded program that helps accelerate clinical and translational research.

Many of the interventions that have reduced alcohol and tobacco consumption can be models for helping address the sugar problem, such as levying special sales taxes, controlling access, and tightening licensing requirements on vending machines and snack bars that sell high sugar products in schools
and workplaces.

The team cautioned "We're not advocating a
major imposition of the government into people's lives. We're talking about gentle ways to make sugar consumption slightly less convenient, thereby moving people away from the concentrated dose. What we want is to actually increase people's choices by making foods that aren't loaded with sugar comparatively easier and cheaper to get."

Story Source:
University of California, San Francisco (UCSF),

Journal Reference:
The toxic truth about sugar. Nature, 2012;

University of California, San Francisco (UCSF) (2012, February 1) Societal control of sugar essential to ease public health burden, experts urge.

This article is for informational and educational purposes only; It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.

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Which Nutritional Supplements Are Most Often Recommended For Type 2 Diabetes?

Which Nutritional Supplements

Are Most Often Recommended For Type 2 Diabetes?

In addition to proper dietary intake, medication prescribed by your doctor, adequate physical activity, certain dietary supplements are beneficial and can help control symptoms of type 2 diabetes.

Some people with diabetes regularly take dietary supplements in efforts to improve their blood

glucose control, manage the symptoms and reduce the risk of developing serious complications such
as heart ailments.

According to the latest research and the nutritional ingredients that have been tested in clinical trials, nutritional healthcare experts are recommending
to consider the following supplements for helping manage glucose control...

1) Alpha-Lipoic Acid (ALA) also known as lipoic acid or thioctic acid, is an antioxidant. It's a natural nutrititional substance that protects against cell damage. ALA is found in certain foods, such as liver, spinach, broccoli and potatoes.

Some people with type 2 diabetes supplement Alpha Lipoic Acid with the objective of improving the body's ability to use insulin, thus lowering blood glucose levels.

ALA is also used as a supplement to prevent or treat diabetic neuropathy (severe nerve disorder; symptoms include: pain, numbness and circulatory problems in the lower limbs).

ALA has been researched for its effect on insulin sensitivity, glucose metabolism and diabetic neuropathy. Some studies have found benefits,
but followup research is needed.

Nutritional healthcare experts often recommend taking ALA with L-Carnitine, an amino acid that may also help diabetics better control glucose.

Studies have found that the two substances could have added health benefits when taken together.

It is important to note... Alpha Lipoic Acid can potentially lower blood sugar too much, so it is essential for people with diabetes to regularly monitor their blood sugar levels very carefully.

2) Chromium is an essential trace mineral. The body requires small amounts (measured in mcg - micrograms, not milligrams) of it to perform its
key functions properly. Some people with diabetes take Chromium in an effort to improve their blood glucose control.

Chromium is found in many foods, but usually only in small amounts; Good sources include beef, whole grain products, as well as some fruits, vegetables and spices.

As a dietary supplement, it's available in several forms such as chromium picolinate, chromium chloride and chromium nicotinate.

Chromium supplementation has been researched for its effect on glucose control in people with diabetes. Study results have been positive, but.additional research is needed.

At the typical low doses (usually ranging from 50mcg to 400 micrograms per day), Chromium appears to be safe for most adults. But people with diabetes should be aware that this trace mineral might cause blood sugar levels to go too low.

High doses can cause serious side effects, including kidney problems, an issue of particular concern to people with diabetes.

3) Omega-3 Fatty Acids are polyunsaturated fatty acids that come from foods such as fish,

fish oil, vegetable oil (canola and soybean oil), walnuts and wheat germ.

Omega-3 supplements are available in capsules, primarily as concentrated fish oil. Omega-3s are important in a wide range of bodily functions, including the efficient transport of calcium and other essential nutrients in and out of cells; as well as the relaxation and contraction of muscles, normal blood clotting, digestion, fertility, and cell division and growth.

In addition, omega-3s are well-researched for their benefits and ability to help protect against heart disease, reduce inflammation and lowering triglyceride levels.

Omega-3 fatty acids have also been researched for their effect on controlling glucose and reducing heart disease risk, especially in people with type
2 diabetes.

Studies show that Omega-3 fatty acids lower triglycerides, but they don't affect blood glucose control, total cholesterol or HDL (good) cholesterol in people with diabetes.

Additional research, particularly long-term studies that look specifically at heart disease in people with diabetes, is needed.

Omega-3s appear to be safe for most adults at low-to-moderate doses (usually about 1-3

total grams per day). However, it's important to be aware that in high doses, fish oil can interact with certain medications, including blood thinners and the prescription drugs used for controlling high blood pressure.

4) Specific Antioxidants such as Polyphenols found in tea, dark chocolate and dark-colored fruits and other whole food sources are also being studied for possible effects on vascular health (including blood pressure) and on the body's ability to properly use insulin.

5) Laboratory studies suggest that EGCG, the key polyphenol found in Green Tea, may protect against cardiovascular disease and have beneficial effects on insulin activity and glucose control.

No adverse effects of EGCG or green tea were found in these studies and green tea is safe for most adults when used in moderate amounts.

However, Green Tea contains caffeine, which can cause insomnia, anxiety or irritability, among other effects in some people. Green tea also contains small amounts of vitamin K, which can cause the prescription anti-coagulant drugs (such as Warfarin) to be less effective.

6) Other food-derived nutritional supplements such as high-concentrate Garlic have been explored for lowering blood glucose levels, but findings have not been consistent.

7) Other studies, including the effects of dietary Magnesium supplementation on blood glucose control have had mixed results, although researchers have found that eating a diet high

in Magnesium may lower the risk of diabetes.

8) The effectiveness of Coenzyme Q10 supplementation as an alternative or adjunct therapy for diabetes is also being studied;
Although its ability to regulate glucose control have had conflicting findings, Coenzyme Q10 is generally regarded as a "heart-healthy" dietary supplement.

9) Cinnamon is now making headlines because this common spice is regarded as a potential natural treatment in disorders of glucose control and heart disease.

Cinnamon bark is beneficial for glucose control, enabling insulin to work more efficiently. It's been clinically shown to help decrease the symptoms that commonly accompany elevated blood sugar and its harmful effects.

10) Researchers are also studying whether the herbal root Ginseng and the trace mineral Vanadium might also be valuable in helping control glucose levels.

Some people with type 2 diabetes are also trying herbal and botanical supplements such as prickly pear cactus, Gymnema sylvestre (gurmar), Coccinia indica, aloe vera, fenugreek and bitter melon to help control their glucose levels.

If you have diabetes and are thinking about using dietary supplements, it's a good idea to discuss a regimen with your health care providers as well as any other complementary and alternative practices you use.

When consulting with your doctor or other healthcare practitioner, be sure to give them a
full picture of what you do to manage your health. Effective communication will help ensure a beneficial healthcare program that is both safe
and properly coordinated.

For example...

Prescription medicines for diabetes and other health conditions may need to be adjusted if a patient is also using dietary supplements.

Women who are pregnant or nursing, or people who are thinking of including supplements to enhance a child's dietary intake, should consult their doctor or health care professional.

Don't replace scientifically proven diabetes treatments with alternative treatments that are

unproven.The consequences of not following your prescribed medical regimen for diabetes can be very serious.

In the United States alone, 23.6 million people have diabetes. And 5.6 million of them don't even know

it. Unfortunately, misinformation about diabetes is rampant. Not understanding or mixing up the facts about this disease can have serious consequences:

a) Diabetes is a major cause of heart disease and
stroke.

b) Diabetes is the leading cause of kidney failure,
lower-limb amputations and new cases of
blindness among adults in the United States.

c) Diabetes is the 7th leading cause of death in
the United States.

A new report from the U.S. Centers for Disease Control and Prevention says that at the rate the disease is progressing, as many as 1 in 3 U.S. adults will have diabetes by 2050.

Source:
National Institutes of Health

Adapted from "Diabetes and CAM: A Focus on Dietary Supplements" by the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health. (Published January 28, 2012)

For your reference and for further information, here are additional resources:

The National Center for Complementary and Alternative Medicine: provides helpful information on supplements and other alternative treatments, including publications and searches of federal databases of scientific and medical literature.

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New Research Demonstrates Beneficial Anti-inflammatory Effects For Joint Health

New Research Demonstrates Beneficial Anti-inflammatory Effects For Joint Health

Nearly 116 million Americans suffer from chronic pain every day because of tissue inflammation, more than the number of people who suffer from heart disease, diabetes and cancer combined.

A number of factors are possible causes for chronic inflammation including allergies, food sensitivities, environmental toxins, physical or emotional stress, micro-flora imbalance in the digestive system, and many other diet and lifestyle factors.

According to research scientists, inflammation may lead to the pathogenesis of several chronic diseases including: diabetes, arthritis, osteoporosis, and cardiovascular disease.

The pain that inflammation produces can directly affect an individuals lifestyle, restrict their daily physical activity and the ability to work effectively, as well as affecting the emotional, social and economical makeup of an individual. Inflammation is now considered to be a critical public health concern. In response, a growing market for dietary supplements has developed.

Nutritional formulations that specifically contain nutrients that demonstrate anti-inflammatory effects and may be able to alleviate pain and discomfort caused by inflammation. Now, researchers are recommending Selenium supplementation as a nutritional approach to reducing inflammation and its effects.

Recent nutritional healthcare research has focused on the role of Selenium in improving inflammation and pain associated with the joints. Researchers observed that laboratory subjects fed Selenium supplements demonstrated significant reduction of inflammation in the knee cavity.

Those treated with the tested dose were also seen to have reduced levels of pro-inflammatory cytokines in the Peri-articular tissue. Researchers concluded that treatment with Selenium was associated with the amelioration of inflammation in arthritic models and that the study called for further investigation in human trials.

Scientists observed that the Selenium-rich yeast strain effectively reduced pro-inflammatory cytokines and suppressed superoxide radical (O2-), hydrogen peroxide (H2O2) and nitric oxide (NO). All three (O2-, H2O2, NO) are pleiotropic inflammatory mediators which play a crucial role in inflammatory joint diseases. This mechanism may possibly explain how Selenium helps to reduce inflammation associated with arthritis. Facts About Selenium Selenium is a mineral that possess potent nutritional antioxidant properties.

As an antioxidant, selenium plays a vital role in minimizing free radical activity and regulating healthy antioxidant balance in nearly all tissues. It is known to positively influence immune responses. Studies have shown that selenium boosts the immune system and protects the body against certain pathogens.

Selenium can be found naturally in some meats, seafood, nuts and in staple foods such as corn, wheat, and soybean.5 Research shows that 200 micrograms selenium yeast-based taken daily may considerably reduce the risk of developing prostate, lung, and colorectal cancer.

Decreasing Inflammation in the Joints While inflammation of the joints grows increasingly prevalent with the progression of age, it is not only relegated only to the elderly.

Not only do older people suffer from bone and joint health diseases, scientists have well-established the fact that thirty-five percent of peak bone mass is attained during puberty. Therefore the need for bone and joint health supplements is critical during all stages of life.

Considering that inflammation is believed to be a causative factor in many chronic diseases, joint health supplements may be beneficial to all age groups, not only seniors. Other well-established joint health and anti-inflammation ingredients include the use of Omega 3 Fatty Acids from fish oil.

In addition, Krill oil showed a reduction of an inflammation marker by 19.3 percent compared to an increase in the placebo group of 15.7 percent. After 14 and 30 days, a further decline in inflammation was seen by up to 30 percent. Resources: Relieving Pain in America, The Institute of Medicine, June 2011.

Treatment with Selemax, selenium-enriched yeast, ameliorates experimental arthritis in rats and mice, British Journal of Nutrition, Effect of yeast superoxide dismutase treatment on some mediators of inflammation during adjuvant-induced arthritis in mice, Z Naturforsch C. 2010 Jan-Feb The influence of selenium on immune responses, Mol Nutr Food Res. 2008 Nov; Dietary Supplement Fact Sheet: Selenium, National Institutes of Health, Effects of selenium supplementation for cancer prevention in patients with carcinoma of the skin.

A randomized controlled trial. (Journal of the American Med Assoc 1996;276:1957-63.)

This article is for informational and educational purposes only; It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor orhealthcare professional.

PRESCRIPTION FOR LOSING BELLY FAT

PRESCRIPTION FOR LOSING BELLY FAT

Be Aware Of The Dangers Of Too Much Belly Fat

Belly fat promotes insulin storage, which increases hunger and cravings for sugar and carbohydrates, further boosts fat storage around the belly area.

The fatter a person gets, the more insulin-resistant they become, which

creates a vicious cycle of craving carbs and sugar, unwanted weight gain, yo-yo dieting, becoming hungry and gaining more weight again and again.

There are two types of belly fat to be aware of...

Subcutaneous Fat - Is the visible kind of fat just above your hips that jiggles and looks unattractive;

Visceral Fat - Not visable, but hides out deep in the abs and wraps itself around vital organs.

While subcutaneous fat can make you look and feel unattractively fat, it is the invisable visceral fat that is the real problem. Visceral fat functions like an endocrine system because it is metabolically active itself. It releases enzymes and hormones into the bloodstream that raise blood pressure, increase bad cholesterol (LDL) and lower good (HDL) cholesterol.

Visceral fat also interferes with the body's ability to use insulin and increases estrogen levels. Too much visceral fat can increase the risk
of cardiovascular disease, breast cancer, type 2 diabetes and other unhealthy conditions.

A Successful Battle Against Belly Fat

Is Easier Than You May Think

Use These Proven Ways To Lose Belly Fat:

1. Cut Back On Carbs and Sugar...

It is important to immediately reduce sugars, simple carbohydrates, processed foods and any products made with high fructose corn syrup aspartame, splenda .
It absorbs quickly, boosts inflammation, blood glucose and insulin levels. Drink plenty of water.

2. Don't Use Artificial Sweeteners As A Substitute...

Artificial sweeteners such as aspartame increase inflammation and insulin resistance, ultimately triggering increased storage of belly fat.

Try to keep your appetite satisfied (comfortably full) with a diet stimulating the body's metabolic function for efficient fat-burning. Your diet should consist of:
30% - 40% Protein,

30% - 40% Carbohydrates
No More Than 30% Total Fat

3. The Mediterranean Diet Is Ideal...

Traditionally, the Mediterranean diet includes high consumption of olive oil, legumes, beans, nuts,unrefined cereals, fruits, vegetables, fish, moderate servings of dairy, red wine, and keeping the consumption of red meat low.

It's deliciously-satisfying, simple and proven to be healthy... People following the Mediterranean diet lose more weight, maintain key improvements in cholesterol and reduced blood pressure. Subsequently, their risk of heart disease is lower more than people on a low-fat diet.

4. Specific Food-Source Nutrients Are Beneficial Against Belly Fat...

Omega-3 Fatty Acids from fish oil also help reduce damaging inflammation which promotes unhealthy insulin resistance and subsequent accumulation of belly fat.

Cinnamon Extract and Chromium have both been shown to lower insulin resistance, consider including supplements in your daily regimen

Green Tea contains catechins,the powerful antioxidants that have been proven in several studies to release fat cells and allow more efficient weight reduction.

5. Fresh Fruits and Vegetables Are Nutrient Rich and They're

Full of Water and Fiber..

Fruits and veggies have the unique ability to expand in your stomach and fill you up with fewer calories and nearly no fat! That's why it's crucial to eat at least five servings daily...

6. Be Sure To Get At Least

2-3 Servings of Whole

Grains Daily...

Eating a diet high in whole grains and low in refined carbohydrates makes it
easier to minimize storage
of fat throughout the body.
Nutrition specialists and food scientists believe the dietary fiber and magnesium in whole grains may help maintain insulin sensitivity.

One of the most important areas currently being studied is the crucial role
of whole grains on measures of insulin sensitivity.

7. Physical Activity and Regular Exercise...

Never underestimate the importance of exercising for at least 30 minutes

a day, at least five days a week. A good combination of cardio, resistance (strength) training and interval training is best, depending on your age and general physical condition.

People who don't exercise are more likely to regain weight than those
who combined a healthy Mediteranean style diet with regular aerobic exercise five days a week. People who exercise regularly also improve their cholesterol levels, aerobic capacity, blood pressure and blood glucose levels.

Reduce Belly Fat Quicker With "Interval" Training...

Interval training means alternating periods of intense exercise with low-intensity exercise or rest, and can be used successfully with any type

of aerobic sport, such as walking, biking or jogging. Alternate slow and

fast cycling or fast walking and running, recommends the Mayo Clinic.

For example... A 20-minute cycling regimen that includes sprinting on a stationary bike for 8 -10 seconds followed by 12 seconds of light cycling.
A person can lose more belly fat than those doing only cardio, even though the cardio workouts are almost twice as long!

It's also important to note that proper interval training suppresses the appetite hormone known as Ghrelin. Thus, a person naturally want to
eat less.

Weight Lifting (also known as resistance training and strength training) Is A Very Powerful Weapon Against Belly Fat...

In resistance training, a person increases their muscle strength and

endurance by doing repetitive exercises with weights or weight machines. Building lean muscle speeds up metabolism and fat burning efficiency.

Start to reap the rewards of resistance training with least 30 minutes two or three times a week.People can lift weights and do circuit-training at the gym, and do resistance crunches and push-ups at home or office.

Experts recommend performing the resistance training workout before your aerobic workout to get best overall results and to burn maximum fat.

When a person sucessfully decreases their belly fat, they will firm muscles in their central core: abs, back and chest, so they look fitter and slimmer.

8. Reduce Levels Of Stress, A Major Contributor To Gaining Fat...

With stress, the body increases its production of Cortisol, a dangerous hormone that increases the appetite and makes people crave high-fat, high-sugar comfort foods such as cookies, cake and ice cream which

all pack on unwanted, unhealthy pounds.

Research at Georgetown University Medical Center demonstrated that chronic long-term stress resulted in metabolic syndrome, a series of unhealthy symptoms including inflammation, weight gain, insulin resistance and increased belly fat.

To effectively reduce stress, try gentle stretching, deep breathing, yoga or meditation, or take a long nature walk.

9. Adequate Sleep Is Also An Important Factor In Long-Term

Reduction Of Belly Fat...

Studies show that inadequate sleep affects levels of two key appetite hormones, Leptin (which decreases hunger) and Ghrelin (which increases hunger).

Several studies have proven that people who sleep only 5 hours compared to those who sleep at least 8 hours experience a dramatic decrease in Leptin and increase in Ghrelin, resulting in additional weight gain.

The increase in appetite and craving of high-carb foods like cookies, candy and cakes, rise significantly when a person skimps on sleep!.

Be sure to get at least 7 - 8 hours of quality, restful sleep each night.

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This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

Milk Thistle Extract Stops Lung Cancer In Laboratory Mice, New Study Shows

Tissue with wound-like conditions allows tumors to grow and spread. In mouse lung cancer cells, treatment with silibinin, a major component of milk thistle, removed the molecular billboards that signal these wound-like

conditions and so stopped the spread of these lung cancers, according to a recent study published in the journal Molecular Carcinogenesis.

Though the natural extract has been used for more than 2,000 years,
mostly to treat disorders of the liver and gallbladder, this is one of the first carefully controlled and reported studies to find benefit.

How it works...

Basically, in a cell there can be a chain of signals, one leading to the next, to the next, and eventually to an end product. And so if you would like to eliminate an end product, you may look to break a link in the signaling
chain that leads to it. The end products COX2 and iNOS are enzymes involved with the inflammatory response to perceived wounds -- both can aid tumor growth. Far upstream in the signaling chain that leads to these

unwanted enzymes are STAT1 and STAT3.

These transcription factors allow the blueprint of DNA to bind with

proteins that continue the signal cascade, eventually leading to the production of harmful COX2 and iNOS.

Stop STAT1 and STAT3 and you break the chain that leads to COX2 and iNOS -- and the growth of lung tumors along with them.

"This relatively nontoxic substance, a derivative of milk thistle silibinin was able to inhibit the upstream signals that lead to the expression of COX2 and iNOS," say research scientists from the University of Colorado - Skaggs School of Pharmacy and the laboratory of University of Colorado Cancer Center.

In addition, the researchers compared the effects of silibinin to drugs currently in clinical trials for lung cancer. Would drugs that target other signaling pathways, other linked chains, similarly cut into the production

of COX2 and iNOS?

It turned out that inhibiting the chains of JAK1/2 and MEK in combination and also inhibiting the signaling pathways of EGFR and NF-kB in combination blocked the ability of STAT1 and STAT3 to trap the energy
they needed to eventually signal COX2 and iNOS production.

Compared to these multi-million dollar drugs, naturally-occurring silibinin blocked not only the expression of COX2 and iNOS, but also the migration of existing lung cancer cells.

"What we showed is that STAT1 and STAT3 may be promising therapeutic targets in the treatment of lung cancer, no matter how you target them," the researchers reported. "And also that naturally-derived products like silibinin may be as effective as today's best treatments."

This work was supported by NCI RO1 grant CA113876.

Story Source: University of Colorado Denver.

Journal Reference: Silibinin modulates TNF-α and IFN-γ mediated signaling to regulate COX2 and iNOS expression in tumorigenic

mouse lung epithelial LM2 cells. Molecular Carcinogenesis, 2011;

University of Colorado Denver (2011, November 15). Milk thistle extract stops lung cancer in laboratory mice, study shows.

This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Contact your doctor or healthcare professional for medical and nutritional consultation.

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