#What Doesn&039;t Break Us | Explore Tumblr posts and blogs

newssplashy · 6 years ago

Link

Still, just because a celebrity raves about it doesn't mean it's worth a damn. Apple cider vinegar benefits aren't exactly clear cut, but here's what you should know before you chug the stuff:

Can we just take a sec to talk about the fact that a bunch of celebrities are obsessed with apple cider vinegar?

Hilary Duff says she takes a shot of it in the a.m., Kourtney Kardashiandrinks it twice a day, and model Miranda Kerr swears by it in the morning to help her digest.

Still, just because a celebrity raves about it doesn't mean it's worth a damn. Apple cider vinegar benefits aren't exactly clear cut, but here's what you should know before you chug the stuff:

Apple cider vinegar nutrition is pretty minimal

People consume apple cider vinegar many different ways-from mixing it into salad dressing, to throwing a tablespoon or ounce into a drink, to chugging it straight up. Here’s what you’re getting per tablespoon serving:

Calories: 3

Fat: 0 g

Carbohydrates: 0.14 g

Protein: 0 g

Sugar: 0.06 g

Sodium: 1 mg

Fiber: 0 g

Clearly, there's not a ton to it, nutrition-wise-mostly a bunch of zeroes.

People claim that apple cider vinegar can do everything from help you lose weight to control diabetes

But the evidence on a lot of these outsized claims is pretty vague or even non-existent.

First, let’s talk about weight loss. Despite all the claims that ACV is a magical elixir for dropping pounds, there is actually zero good evidence to back that up. And apple cider vinegar pills are no better for weight loss (and are kind of shady, tbh).

Some people also claim that apple cider vinegar can help lower your cholesterol-and there may be something to that, says registered dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. Although, again, the evidence is kind of scant.

One animal study published in The British Journal of Nutrition found that rats who had acetic acid, the main component of vinegar, in their diets lowered their LDL (i.e. bad) cholesterol and raised their HDL (i.e. good) cholesterol. But yeah, this was a rat study, so it's tough to say if the same applies to people-and Angelone says it requires further study.

Apple cider vinegar may also help people with lower stomach acid levels digest their food, Angelone says. “Someone with low stomach acid will feel like the food stays in their stomachs longer or they feel bloated after eating a meal,” she says, since the acid helps break down your food. “For many people, a tablespoon of apple cider vinegar in a glass of water with the meal helps provide the much-needed acid and helps improve digestion.”

Some research also shows that vinegars (not just ACV) may help lower blood sugar in people with diabetes-although again, this was a super-small study, so the findings should be taken with a grain of salt.

In the beauty realm, its antibacterial properties also can make apple cider vinegar helpful at fighting acne-although definitely dilute it before applying it to your skin. ACV can also be used as a hair rinse to boost shine, since it clears away built up product and flattens the hair cuticle.

Any benefits might not be unique to apple cider vinegar

Here’s the thing: ACV’s potential benefits are more likely do the fact that it’s fermented and less about the actual product, says Julie Upton, R.D., co-founder of nutrition website Appetite for Health. “You could expect similar health benefits from any type of fermented fruit,” she says.

It’s also hard to say that ACV is actually all that different from other types of vinegar, Angelone says. “The benefit of ACV is from the acetic acid, the primary acid which is found in a variety of vinegars and kombucha,” she says. She says that several studies (like the above-mentioned cholesterol study) focus on acetic acid, not specifically ACV.

So theoretically, you could get a lot of those benefits from other vinegars.

How to actually use apple cider vinegar

If you can stand the taste of it, you can just down a tablespoonful or shot of it and go about your day. Or, stir it into eight ounces of water and drink it that way.

You can also use ACV to make healthy salad dressings, Upton points out. Here's a dressing recipe to try:

Heat a cup of apple cider, 2 tablespoons of cider vinegar, and a teaspoon of Dijon mustard in a saucepan.

Stir until well-combined, then let simmer until liquid is reduced to about a half-cup.

Toss over prepared veggies and eat.

So…is apple cider vinegar healthy?

Ultimately, there’s nothing wrong with having apple cider vinegar in your diet. Just be aware that claims that it can help you lose weight are grossly overstated.

Upton also says that ACV is acidic, meaning it could potentially wear away your tooth enamel if you drink a lot of it. And check with your doctor first before hopping on the ACV train if you’re taking drugs to control blood sugar or help with any heart problems-Upton says the acids in apple cider vinegar can interact with some medications.

But, if you like the taste of ACV and it doesn't bother your stomach, then go for it-in moderation (like, a tablespoon or two a day).

via Latest Nigerian News Online-Nigerian News,World Newspaper

#IFTTT #Latest Nigerian News Online-Nigerian News #World Newspaper

0 notes

newssplashy · 7 years ago

Text

Tech: 9 science-backed ways to lose weight without going on a diet

Losing weight during "swimsuit" season doesn't have to be an exercise in deprivation. In fact, it probably shouldn't be if you're doing it right. Here are dietitians' top tips for slimming down in the most sustainable and satisfying way possible.

Going on a diet is a losing game. Some research suggests more than nine out of every 10 people who try to diet will fail.

Even people who are able to diet successfully often fight a tough battle against the body's evolutionarily savvy attempts to store up extra energy. In fact, scientists have found that the bodies of severely overweight people who lose weight can actively work against them: as they slim down, their metabolism drops, making it harder to lose more weight.

Experts agree that extreme diets and juice cleanses aren't a long-term strategy for maintaining a healthy weight. To that end, the US News & World Report's 2018 ranking of the best diets put the trendy ketogenic diet dead last.

But there are a few simple things you can do to stay trim and satisfied for the long run.

We asked dietitian Jason Ewoldt from the nation's #1-rated hospital, the Mayo Clinic, for his simplest, sanest ideas for staying lean this summer without going insane. Here's his advice:

Stay hydrated. If you hate drinking water, zest it up with citrus or drink it carbonated (ideally without adding empty calories into your diet).

Ewoldt says patients often end up "misinterpreting" thirst for hunger.

"A lot of times people just seem to be a little dehydrated," he said.

They'd probably all do better if they drank a little more H2O. One 2016 study of more than 18,000 people in the US found that those who drank more water were consistently more satisfied and ate fewer calories on a daily basis. They also consumed lower amounts of sugar, fat, salt, and cholesterol than more dehydrated participants.

Whatever you drink, it's probably best to steer clear of artificial sweeteners.

Scientists are starting to discover that slurping fake sugar doesn't give people a free pass when it comes to obesity and diabetes.

Scientists studying the blood vessels of rats have discovered that while sugar and artificial sweeteners act in very different ways inside the animals' bodies, they can both up the odds of developing obesity and diabetes.

The researchers think that artificial sweeteners may mess with the way our bodies process fat.

Aim for 7 to 8 hours of shut-eye per night.

Most of us like to think we can operate well without a full night's sleep. But neuroscientist and sleep expert Matthew Walker says that's wrong. According to Walker, lack of sleep is literally killing us.

And it makes us eat more bad food, too.

Research published in 2013 in the journal Nature Communications revealed that sleep-deprived eaters are more likely to reach for high-calorie foods and gain weight than well-rested people are. That's because being sleepy also snoozes the region of the brain that helps tell us when we're full.

Taking time to enjoy breakfast and lunch is a great way to avoid overeating later in the day. Definitely eat before you risk getting irritable and impulsive.

The advice is almost a cliché at this point, but more and more research still suggests that breakfast-eaters stay trimmer and avoid putting on dangerous belly fat compared to people who don't eat in the morning.

Recent Mayo Clinic research found that people who skip breakfast put on roughly five to eight more pounds in a single year than regular morning eaters.

Ewoldt says your breakfast doesn't have to be big, but you should eat something to help avoid impulsive hunger-fueled binges of fatty or sugary food.

"When we're hungry, we're going to go with what's quickest and easiest," he said.

Often that translates to more highly processed, high-calorie foods with little nutritional value.

Consider incorporating a mid-morning and mid-afternoon snack into your daily routine.

"If you have a small, healthy, filling snack, you're still hungry for lunch, you're just better able to manage choices," Ewoldt said.

He often goes with a cheese stick, a banana, or a mid-afternoon piece of fruit.

Plan ahead by getting your veggie chopping and meal prepping done before you're hungry.

When we're hungry, it can be hard to say no to processed foods, which are bad for your waistline and may cause cancer.

Ewoldt says having a daily plan "makes healthy eating a heckuva lot more attainable."

He packs his lunch for work at least four days a week, and picks out foods that will keep him satisfied for hours. He stocks up on chicken patties, crunchy vegetables and hummus, as well as guacamole spreads to stay full during the workday.

Make your days a little nuttier.

Nuts are fatty, wonderful way to stave off cravings between meals. Recently, researchers have discovered they're also a potentially life-saving protein source, too.

A study of more than 81,000 people in North America found that people who ate just a handful of mixed nuts or seeds a day reduced their risk of developing heart disease and that getting a little nutty also helped people lower the "bad" LDL cholesterol levels in their bodies.

Work out in the morning.

Studies have shown that people who work out in the morning on an empty stomach can burn up to 20% more body fat during their workouts, since they have to use more stored-up fat as fuel.

Some evidence suggests that exercising on an empty stomach won't increase your appetite (though the scientists behind that research did give study participants a chocolate-flavored recovery drink right after their morning workouts were through).

The benefits of regular workouts don't end at our waistlines. Exercise has also been shown to provide a wonderful smorgasbord of health benefits: it can help stave off depression and keep your heart, lungs, and mind healthy to a ripe old age.

Chew more filling whole grains like quinoa and brown rice.

Whole grains like oats, cracked wheat, and whole-wheat bread are a great way to satisfy your appetite and stay full. Plus, they're also rich in potassium, iron, and B vitamins.

These fiber-rich foods take more time for the body to break down, and can fuel us for hours at a time. That makes them a better choice than processed, nutrient-stripped grains like white breads, floury cakes, and white rice.

Enjoy some fruit

Fruits are another great way to incorporate hunger-satisfying fiber into your diet. Plus, they're a great source of vitamins and water, and can even help our DNA stay healthy.

Ewoldt likes to sprinkle some berries onto Greek yogurt in the morning for a simple, quick breakfast.

Treat yourself sometimes

If there's one thing dietitians and food experts agree on, it's that deprivation and villainizing "bad" foods leads to binging and more diet fails.

So indulge once in a while, Ewoldt says, as long as it's in moderation. Love chocolate cake or red wine? Go ahead, have a little now and then.

He suggests wine lovers serve themselves one 5-ounce glass (that's about a fifth of a bottle) and "really sip and really enjoy it."

source https://www.newssplashy.com/2018/05/tech-9-science-backed-ways-to-lose.html

#News

0 notes