Nicki Minaj Reveals She Is Pregnant, Shares Photos

With the latest information sighted by Latest Ghana today, this confirms that -- Nicki Minaj Reveals She Is Pregnant as she shares photos.

Nicki Minaj is pregnant and she revealed the news with a vibrant baby bump shoot on Instagram and captioned it “Preggers”.

The rapper and her husband Kenneth Petty will be welcoming their first child together and it’s safe to say fans are thrilled.

Power actress Lala commented:

“Congrats Nick u look beautiful GLOWING.”

 While singer Tinashe added:

“CONGRATS QUEEN!!!!!”

Actress Halle Berry wrote:

“ES Congratulations beauty!!!!”

And singer Sam Smith added:

“Congratulations beautiful x”

View this post on Instagram

Love. Marriage. Baby carriage. Overflowing with excitement & gratitude. Thank you all for the well wishes. 💛

A post shared by Barbie (@nickiminaj) on Jul 20, 2020 at 8:08am PDT

Nicki Minaj’s confirmation about the happy news follows months of speculation that she had a bun in the oven. Source: GHKasa.com

What Happens to Your Body When You Stop Drinking Water

This is What Happens to Your Body When You Stop Drinking Water.

High levels of stress can release hormones that can slow your metabolism. The flavonoids in cocoa can help alleviate stress and keep these hormones in check. When choosing chocolate, look for high-quality dark chocolate for the best impact.

Plant-Based Whole Grain Pancakes With Cashew Butter

Whole grains for the win. Compared to over-processed products, whole grains require more energy from your body to break them down and process them.

Eggs and Bacon Breakfast Tacos

Start your morning with protein. Protein burns twice as many calories as your body processes it compared to fat or carbohydrates. As if you needed a reason to start your day with eggs and bacon, now you can officially say that these protein-heavy staples are good for your metabolism.

Seared Ginger-Cumin Swordfish With Blueberry-Avocado Salsa

Blueberries are a key anti-inflammatory food. Researchers have found that anti-inflammatory foods are some of the best choices to jumpstart your metabolism.

Blood Orange Beet Smoothie

Beets are another anti-inflammatory food. With a smoothie like this to start your morning, your body will be at peak productivity throughout the day and burning calories with your boosted metabolism. Besides, who doesn't like a delicious smoothie in the morning?

Golden Milk Chia Pudding

Chia seeds are a nutrient-dense source of healthy fats and fiber. That combination makes for a powerful inflammation-fighting, metabolism-boosting superfood. This versatile recipe is the perfect meal for weight loss, and it fits perfectly into a vegan or keto way of eating.

Grilled Pork Tenderloin With Pineapple Salsa

Bromelain is an enzyme that acts as a meat tenderizer and a long-lasting anti-inflammatory. Pineapple is a powerful source of bromelain, meaning that it helps contribute to a boosted metabolism. While many people think of pineapple as a food you can fit in for breakfast or snack, with this recipe, you can make it work for dinner too.

10-Minute Baked Eggs With Mushroom and Spinach

Eggs are a great source of protein, which serves as a natural way to boost your metabolism. Combine that with inflammation-attacking spinach, and you have a breakfast made for weight loss.

Steak With Garlic Gravy

Allicin, which is naturally found in garlic, has been found to boost heart health and promote a strong metabolism. The benefits can be found through the anti-inflammation nature of the ingredient. With this recipe, the benefits of garlic are top-notch, but the flavor isn't sacrificed whatsoever.

Fresh Fruit and Cream Tart

Almonds are a gift to healthy eaters everywhere. The monosaturated fats in almonds help to regulate the feeling of hunger and keep you feeling full. Overall, incorporating these into your meals can help you eat less, feel better, and boost your metabolism. They are versatile enough to eat as a snack on their own or add them to other recipes.

Whipped Coffee

Stay on-trend and boost your metabolism with this Instagram-friendly whipped coffee recipe. Drinking coffee can help boost your average metabolic rate. And, making it pretty enough to post is just an added bonus.

Hearty Turkey Chili

Beans are packed with protein and fiber, a winning combination if you are looking to boost your metabolism. Even if you aren't a huge fan of beans, mixing them into chili is a great way to incorporate them into your diet without even noticing.

Eggs in Purgatory

Healthy eaters looking to boost their metabolism should look to eggs as a great way to get in your daily protein goals without sacrificing any flavor. And if you think eggs have to be boring, look no further than this recipe for a way to mix it up.

Protein Muffin

Let's face it: Sometimes we are just really busy. It is okay! We all get that way. But, even at your busiest, it is important not to forget about your metabolism. This recipe for protein-packed muffins can be prepared in advance to grab and go for a boost of healthy protein even when you are on the go.

Lemon-Pepper Salmon Jerky

The benefits that salmon has on your metabolism can't be overstated. The anti-inflammation properties of salmon can help to promote thyroid health which regulates your metabolic rate.

Simmered Lentils

Think that eating to boost your metabolism has to be expensive? Think again. This recipe for simmered lentils is as good for you as it is for your wallet. Lentils are an excellent source of iron. Iron is a key factor in maintaining your metabolic health.

Raspberry-Peach Swirled Smoothie

Alcohol is okay as an every-once-in-a-while treat but indulging on a regular basis can slow your metabolism. Healthy smoothies can be a great alternative to alcohol when you are looking for something to sip on with friends.

Yogurt Parfait

Probiotics in yogurt can help support gut health, which, in turn, is good for your metabolism. Yogurt can also be a good source of calcium and protein, which will help you stay full for longer.

Avocado-Crab Salad

Avocado is another great source of monosaturated fats that supports mitochondrial health and a strong metabolism. Incorporate more into your diet to feel full and satisfied while enjoying delicious food.

Broccoli-Cheese Eggs in a Mug

Is there anything broccoli can't do? We've long known broccoli can be part of a healthy diet, but did you know it can also boost your metabolism? The calcium and vitamin C in broccoli partner to help boost metabolism.

Cranberry Mustard Mini Tuna Melts

Feel the burn of… mustard. Not only does mustard have a distinct flavor, but it also can help contribute to a healthy waistline. Add in a little mustard to your diet to boost your metabolism with unique recipes like this.

Tandoori Chicken Skewers With Spicy Cucumber Raita

Not only will spicy foods help keep your meal planning interesting, but it also will help keep your metabolism running strong. Capsaicin, a compound that makes spicy foods taste, well, spicy, has been found to be good for your metabolic rate. So, don't pass on those peppers!

Pickled Cucumber Salad

Vinegar, which is a key ingredient in pickles, helps to turn on genes that release fat-busting proteins. Incorporating more pickles and vinegar into your diet can help you to lose weight and keep your metabolism moving.

Pan Burger With Fried Egg

For many years, people thought the egg white was the key to weight loss. More recent research, however, suggests that eating the entire egg with the yolk can be most beneficial to your metabolism.

Chocolate Pudding With Olive Oil and Sea Salt

The monosaturated fats in olive oil can help your body burn more calories. In addition to cooking with olive oil, you can find other creative ways to incorporate it into your diet. Consider this pudding recipe that pairs the metabolism-boosting oil with chocolate and sea salt.

Grilled Buffalo Chicken and Blue Cheese Sandwich

Think that cheese can only be good for gaining weight? Think again. Cheese can be an excellent source of calcium and healthy foods that help keep you feel full for longer. Pair cheese with a healthy protein, like the grilled chicken in this recipe, for a complete metabolism-friendly meal.

Teriyaki Pork Chops With Sautéed Apples

An apple a day keeps your metabolism healthy. That is the old saying, right? Well, even if it isn't, there is some truth to apples being a fantastic way to prevent metabolic disease. This low-calorie, high-fiber food is a great addition to your diet.

Veggie Scramble With Mushrooms, Spinach and Goat Cheese

Start your day with a protein-packed breakfast. While breakfast itself may not help to boost metabolism, as previously thought, starting your day with protein can help to keep you full for longer which will stop you from overeating later on in the day. Look for a recipe with fiber, protein, and fat, like this one, to get the most out of your morning meal.

Tuna Burger With Wasabi Mayo

Get in your daily dose of fatty acid and healthy omega-3 with tuna. This protein-packed option delivers on the flavor without sacrificing any of the metabolism-boosting benefits.
Source: EatThis

30 Best Summer Foods for Weight Loss

These are some of the 30 Best Summer Foods for Weight Loss that are recommended for you today.
From sunshine-filled days to idyllic beach getaways, summer is the perfect time to take things slow and enjoy the great outdoors before the colder temperatures creep back in. Unfortunately, for many of us, summer is also the time when tons of unhealthy foods—like oversized frozen cocktails, sugary carnival treats, and deep-fried seafood—make their way onto our menus, leaving us stuffed and bloated.

But we're here to help you with that. With all the fresh fruits and vegetables reaching peak ripeness in the summer, it's not hard to swap out those fattening foods for waist-friendly ones that are just as delicious. To get beach-ready by summer, add these essential superfoods to your menu today. And make sure you're staying far away from any of these worst summer foods for your belly!

Cherries

Cherry-picked for their health benefits, these tasty summer superfoods do more than just satisfy your sweet tooth. Cherries are loaded with resveratrol, an antioxidant that packs some serious body-transforming powers. Researchers at Washington State University, Pullman found that mice given high doses of resveratrol were able to convert the excess white fat on their bodies into brown fat, which can increase metabolism and help you burn more calories. And researchers at the University of Georgia, Athens, have found that resveratrol supplementation also reduced weight gain and bone demineralization.

Portobello Mushrooms

Bye, burgers! This summer, the hottest choice for grillers is the portobello mushroom. A flavorful, low-fat substitute for meat that pairs well with heart-healthy ingredients like garlic and olive oil, the portobello is as good for your taste buds as it is for your waistline. Researchers at the University of Buffalo's Department of Nutrition Science have found portobello mushrooms effective at stabilizing female test subjects' blood sugar and minimizing insulin spikes, staving off cravings and keeping those unwanted pounds at bay. Need more inspiration for your next cookout? The 29 Best-Ever Proteins for Weight Loss can help you fill up the healthy way.

Cucumbers

Stay cool as a cucumber this summer by making this crunchy veggie part of your menu. Super-hydrating cucumber is low in calories, loaded with inflammation-fighting antioxidants, and can even reduce your risk of hypertension. Researchers in Indonesia discovered a significant reduction in blood pressure among elderly women whose diets were supplemented with cucumber juice, suggesting this tasty veggie may even help you live longer. And who doesn't want that?

Grapefruit

Who wants to stand over a hot stove when the temperature heats up? Instead of spending time in a sweltering kitchen, enjoy a cool and easy breakfast this summer by making grapefruit part of your regular routine. In addition to its high vitamin C content, which can boost your immune system and help you fend off those summer colds, grapefruit is an amazing choice for anyone trying to slim down. Studies suggest that grapefruit can help stabilize insulin levels, shutting up those voices telling you to indulge your sugar cravings, and it can also make it easier to shed that spare tire. Researchers at Vanderbilt University found that obese adults who downed a half-cup of pure grapefruit juice before meals lost significantly more weight than the control group, who front-loaded their food with water.

Ceviche

Ceviche is a great choice for those hot summer nights when you want a quick and easy meal but are trying to ignore the lure of takeout menus lurking in your kitchen drawer. Combining citrus with omega-3-rich fish, which help you feel full while fighting inflammation and reducing your risk of heart disease, is a low-calorie way to satisfy your hunger. Even better, studies suggest the spicy peppers and lime juice used to flavor this popular Latin American dish can help you slim down. Research published in the British Journal of Nutrition reveals that capsaicin, the compound that gives chili peppers their spice, helps overweight subjects lose significantly more fat after the study ended than those offered a placebo.

Salsa

Bring the heat this summer by whipping up a batch of fresh salsa and your body will thank you. Combining antioxidant-rich onions, metabolism-revving jalapeños, and weight loss-promoting citrus, salsa is already home to a wealth of good-for-you ingredients. But, its main component, the tomato, may just be the best of the bunch. Research conducted at the Harvard School of Public Health reveals that lycopene, a pigment that gives tomatoes their distinctive hue, can lower stroke risk by up to 55 percent.

Watermelon

Getting healthier this summer starts with a familiar staple: watermelon. Made up of more than 90 percent water, this sweet treat is a great way to stay cool and hydrated, even on the hottest summer days. Even better, researchers at Purdue University and the University of Kentucky found that mice who consumed watermelon juice lowered their cholesterol, decreased the amount of plaque in their arteries, and lost more weight than a group given a non-watermelon carbohydrate solution.

Corn on the Cob

In season and easy to cook, making corn part of your summertime menu is an easy way to make your meals healthier in an instant. In addition to packing nearly 2 grams of fiber in every 60-calorie ear, corn is a good source of lutein and zeaxanthin, a pair of phytochemicals that researchers at the University of Vienna have linked to lower rates of age-related macular degeneration.

Iced Coffee

That's right: your morning pick-me-up has some major benefits for your health. Not only have researchers at the University of Exeter discovered that supplementation with green coffee extract yielded greater weight loss than a placebo in test subjects, but a study conducted at the University of Minnesota found that coffee consumption slashed patients' risk of type 2 diabetes by more than 20 percent. Just make sure you're not making an otherwise healthy drink a poor choice by loading it with creamer; many of the varieties on the market are loaded with high fructose corn syrup, emulsifiers, and preservatives that can sabotage your weight loss. (If you're looking for healthy meal inspiration, sign up for our newsletter to get daily recipes and food news in your inbox!)

Gazpacho

Cooling down with a bowl of gazpacho can make this the year you finally shed those unwanted pounds for good. Loaded with lycopene-rich tomatoes, filling cucumber, and flavorful garlic and onions, this chilled soup will keep your metabolism firing on all cylinders. Rounding out the list of ingredients is olive oil, which can reduce your risk of heart disease by as much as 35 percent, according to research published in BMC Medicine, making this a great choice for anyone eager to make their whole-body health a priority. For more soups that will slim you down, add the 20 Best-Ever Fat-Burning Soups to your summer menu!

Blueberries

The key to a red-hot body? Going blue. Whether you're tossing some blueberries into your favorite smoothie or just eating them on their own, each time you grab a handful of these sun-ripened berries, you're steering a course toward better health. While they don't share the same reddish hue as many sources of resveratrol, blueberries are still loaded with the stuff, making them a great choice for anyone trying to transform their body. They're also a low-glycemic food, meaning that they don't result in drastic insulin spikes brought about by other sweet treats.

Oysters

Sidle up to the raw bar and secure yourself a healthier future. Oysters are a great source of omega-3 fatty acids, which research published in Appetite has linked to increased satiety in overweight and obese adults. Anyone struggling with hypertension would be wise to add these slimy shuckers to their menu, too; researchers at the University of Utah, Salt Lake City found that omega-3s significantly reduced blood pressure.

Guacamole

While it would be difficult to make the case for deep-fried tortilla chips as health food, their tastiest accouterment, guacamole, certainly is. Avocados are a good source of healthy monounsaturated fat, while add-on ingredients, like jalapeños, lime juice, and quercetin-rich onions, have all been linked to weight loss. The 10 Best Avocado Recipes for Weight Loss are equally-delicious ways to have your avocado and eat it, too.

Shrimp

This coral-colored crustacean is no slouch when it comes to your health. Not only are shrimp a good source of low-calorie protein, they're also a good source of inflammation-fighting omega-3s, which may help speed up your weight loss efforts, too.

Strawberries

Sweeten up your menu by making strawberries your go-to snack this summer. A cup of strawberries has just 47 calories and packs nearly 3 grams of gut-health-promoting fiber, 141 percent of your daily vitamin C, and plenty of energizing B6, to boot. Strawberries are also a vegan-friendly source of iron, which can help fend off anemia-related fatigue and weight gain. Before you hit the beach this summer, make sure to add some of the 26 Foods That Melt Love Handles to your meal plan!

Grilled Salmon

Instead of slapping another artery-clogging burger on the grill, lighten up your summer fare by enjoying some salmon instead. Chock full of protein and omega-3s, salmon is a heart-healthy choice that can make it easy to meet your health-related goals all season long. Just make sure you're opting for wild-caught fish instead of farmed salmon; wild salmon has lower levels of inflammation-promoting omega-6 and has higher omega-3 levels.

Tomatoes

Whether in a soup, salad, or salsa, tomatoes are a refreshing way to load your diet with antioxidants while making every meal more filling. While these lycopene-rich bad boys are great on their own, drizzling them with olive oil and tossing them on the grill can lend them some extra heart-healthy benefits while transforming their flavor. Just don't try to derive the same benefits from ketchup; the sweet sauce is more sugar than vegetable.

Peaches

Putting some peaches on your menu can make this your healthiest summer yet. Peaches are a good source of vitamin C and beta-carotene, both of which have been linked to improvements in immune health and lower weight. If you're trying to make healthier food choices, peaches are a great sub for sugary sorbet: just blend and freeze for a no-sugar-added dessert the whole family will enjoy.

Lobster

Treat yourself to some fresh-caught lobster and you'll be treating yourself to better health, too. A one-pound lobster packs just about 260 calories but contains more than 50 grams of filling protein, as well as nearly 20 percent of your RDA of bloat-fighting potassium. Like many of its fellow sea creatures, lobster is also a great source of omega-3s, making it a great addition to your healthy-living plan.

Chicken Kebabs

Whether it's meat, fruit, or a deconstructed s'more, there's no denying that everything tastes better when it's served on a skewer. Fortunately, your favorite impaled eats can also be pretty great for your health. Add some chicken and veggies to a skewer and toss them on the grill for some filling protein, fiber, and tons of vitamins and antioxidants that will keep you healthy from brain to belly. For the best bet, try skewering some sweet potato along with your protein; research suggests that beta-carotene-rich foods (like the sweet tater) can reduce your risk of metabolic syndrome, vision loss, and may even have a protective effect against the sun's harmful rays.

Hummus

It's no surprise that this superstar dip made our list of best slimming summer foods. Chickpeas are jam-packed with protein, fiber, and nourishing vitamins and fare well when blended with heart-healthy tahini and lemon juice. Instead of going to town on a box of crackers, cut up some crunchy veggies (we love colorful bell peppers, radishes, carrots, and celery) and dunk them into the spread instead. You'll save calories and load up on extra fiber—two major keys to sculpting your tummy for sundress season.

Artichokes

One medium artichoke packs in almost 7 grams of tummy-tightening fiber, and luckily enough, the veggie is as versatile as it is delicious. Marinate and chop artichoke hearts and toss them over a salad, fold them into a veggie omelet, or boil them whole and drizzle with lemon juice for a quick and satisfying snack.

Steel-Cut Oats

If the summer sun woke you up earlier than your alarm clock should, use the extra time on your hands to cook up a bowl of steel-cut oats for breakfast. While oatmeal is a wonderful source of fiber and vitamins B and E, opting for steel-cut over instant oats can make all the difference when it comes to whittling your middle. Since the steel-cut variety is less processed, you're getting more fiber per gram, which will help slow down digestion and keep you full for longer.

Greek Yogurt

Digging into a cold cup of Greek yogurt won't just help you cool down, it'll also populate your gut with probiotics to help you stay slim and regular. Easily add more satiating protein to your diet by swapping sour cream and ricotta for the protein-rich yogurt in recipes. If you're feeling adventurous, also opt for adding Icelandic-style skyr to your basket—it has more protein and a thicker, creamier texture than the Greek variety.

Beans

You may have stocked up on black, pinto, and red beans for crockpot chilis last winter, but that doesn't mean you shouldn't toss beans into your cart once warmer weather approaches. Keep the fiber-rich legume in your diet by tossing cooked beans with cilantro, lime, salt, and cumin for a light lunch.

Pomegranate

Scoop out some juicy pomegranate arils and feel free to top your parfaits, smoothies, and oatmeal with the stuff. The superfood is packed with free-radical-fighting polyphenols, a class of antioxidants that have been shown to shrink fat cells. What's more, the exotic fruit packs in a solid dose of gut-regulating fiber to keep you full and tame stubborn cravings.

Cinnamon

Sunny days are practically synonymous with sweet treats, so what if we told you there was one simple spice that can help keep your blood sugar and waistline in check when sprinkled on that cup of froyo? University of Michigan researchers found that cinnamaldehyde, the essential oil found in cinnamon, can prevent obesity and hyperglycemia by frying your fat cells.

Spinach

The star of refreshing summer salads, spinach is rife with vitamins A and C as well as heart-protective folate. Luckily enough, this leafy green's subtle taste is practically undetectable in breakfast shakes and smoothies, so go ahead and toss a handful into some of our 53 Best-Ever Breakfast Smoothies for Weight Loss for added nutrients and an added dose of filling fiber.

Mint Leaves

Mint snags a spot on our list of favorite herbs thanks ability to soothe an upset stomach as effectively as it can kick seasonal allergies to the curb. And the benefits don't end there: Newcastle University researchers found that Brazilian mint tea is just as potent at treating headaches as Indometacin, a prescription drug given to those who suffer from migraines and severe headaches.

Pineapple

The last thing you look forward to during 80-degree weather is sporting a pufferfish belly on the beach. Before you grab your cooler and go, make sure you pop some pineapple in. The spiky fruit contains bromelain, an anti-inflammatory enzyme that helps break down proteins in your stomach that usually cause bloat. For more ways to keep your tummy flat, don't miss these 20 Ways to Beat the Bloat.

Thank you for reading this post on 30 Best Summer Foods for Weight Loss.

Credit to: Eat This

Best Weight Loss Foods for Eye Health

But beyond the ever-extolled eye superfood, carrots, there are many diet-friendly foods that are an asset to your waistline and a wonder for keeping your eyes healthy. To help you eat your way to better vision — without living on rabbit food — we reached out to Chip Goehring, Board President of the American Macular Degeneration Foundation (AMDF). Goehring, who was diagnosed with macular degeneration and told he might go blind 22 years ago, can still see, read and drive — a result he credits to science-backed foods and supplements. Inspired to help others, Goehring and AMDF's Director of Special Projects had the idea to create Eat Right For Your Sight based on 20 years of the foundation's research.

Add these double-duty weight loss foods that also protect your peepers to your diet with tips from Goehring for how to enjoy them deliciously.

Edamame

You'll want to befriend this lean, green soybean stat. "Edamame is a complete protein that also contains omega-3 fatty acids, which support the healthy development of your brain, nerves and eyes," says Goehring. And this mighty green bean is also a powerful weight loss ally. Upping your intake of plant foods like edamame decreases your risk of obesity, according to research. One of the most significant factors in the battle against the bulge is the fiber content of weight loss foods like soybeans. High fiber promotes feelings of fullness between meals, keeping you away from less healthy snacks, countless studies have shown. With 8 grams of fiber per cup, edamame is fiber-rich and calorie-low — a nutritional duo we can get behind. Goehring suggests sprinkling them in salads and using them in curries.
Try swapping out your fat-laden potato chips in favor of protein-packed dry-roasted edamame. It's one of our favorite low-carb snacks and boasts an impressive 11 grams of protein per 100-calorie pack. Stash a couple at work to ward off the dreaded 3 pm slump.

Oysters

These slimy shellfish may not be proven to make you feel frisky, but science says they'll help you build lean muscle and also protect your peepers. A 3-ounce serving clocks in under 90 calories and is a low-fat way to get a hearty dose of protein. Just one serving serves up 10 to 16 grams of the bicep-building nutrient. But that's not all they have going for them. "In addition to being a great source of protein, oysters also have a lot of zinc. This mineral helps convert vitamin A, a vital nutrient for eye health, into a usable form and transport it through blood," Goehring explains. "Recent studies also suggest that zinc can slow the progression of macular degeneration," he adds.
"Fresh oysters simply grilled and topped with breadcrumbs and cheese are a treat for the palate and the eyes," shares Goehring. For a more weight-loss friendly version of breadcrumbs, use whole-wheat bread, or swap the bread for walnuts. Simply place the desired amount of nuts in a ziploc bag and roll over with a rolling pin or pound down with a mallet until they reach desired consistency.

Grapes

"Grapes contain anthocyanin, a name used for certain purple, blue or red antioxidants that may help boost collagen structure in the retina," says Goehring. This protects your eyes and may help guard you against macular degeneration. And those same anthocyanins that help protect your eyes will help you see some weight loss wins thanks to their ability to inhibit inflammatory chemicals. In fact, women who consumed the most berries, grapes and red wine had lower levels of inflammation and insulin resistance, two factors that help ward off diabetes, than those who consumed less, according to recent research in The Journal of Nutrition. Dark grapes, which boast high amounts of ellagic acid, are a particularly good choice as they can spike fat burning in your body.
Eat as many (natural) red and purple foods as you can. Buy frozen berries or pop your grapes and berries in the freezer before eating. The healthy antioxidants that boost eye health are found mainly in the skins of these fruits, and subjecting them to lower temperatures changes the structure and makes the healthy compounds more available, researchers say.

Butternut Squash

Your skinny jeans and baby blues will both be happy with this choice. "Butternut squash is rich in carotenoids, which are a vital nutrient for eye growth and development," explains Goehring. And when you're craving a starchy side, but working to meet your weight loss goals, butternut squash should be your go-to. It easily transforms into a silky side with more vitamins and minerals and far fewer calories than butter-laden mashed potatoes or fatty mac and cheese.

"One of my favorite ways to serve it is as a roasted squash hummus dressed up with cilantro, walnuts and pomegranate seeds. Serve the hummus with warm whole-wheat tortillas as a healthy snack or appetizer," Goehring suggests. It's also perfect for comforting soups. When looking to lose weight, you may have blacklisted creamy soups from your kitchen, but pureed butternut squash proves a great swap for calorie- and fat-laden butter and cream. It won't add any fat to the recipe, but it will lend the velvety texture you crave without the calorie overdose.

Source: Eat This

10 Slimming Foods to Eat if You Sit All Day

10 Slimming Foods to Eat if You Sit All Day.

"Wanna take a sit break?" said no desk-bound employee, ever. Most of corporate America is already sitting for eight to 10 hours daily, so instead, we "stretch our legs," "step out for air," or "take a walk around the block." Basically, we do anything we can to get the blood moving because, well, sitting all day leaves us feeling lethargic and just plain crappy. Which makes a lot of sense considering being glued to a chair is slowly, but surely, killing us—and making us sick and fat in the process.
Science backs this up: Prolonged sitting has been linked to everything from increased hunger and inflammation (which both lead to obesity and belly fat) to high blood pressure and high blood sugar. If you've ever heard the phrase "sitting is the new smoking," now you know where it stems from. But the damage doesn't stop there. In addition to these preventable diseases, spending too much time on your behind can also result in tight hip flexors, back pain, weak glutes, and rounded, sore shoulders which are all things that can decrease the effectiveness of your workout or lead to a disabling injury, Piya Tony Vacharasanee, NASM, ACSM, of Body Space Fitness in New York City tells us. All that from an innocent-looking swivel chair. Pretty terrifying, right?

It's not all bad news, though. Tweaking your diet is an easy way to diminish the health risks associated with sitting. "Anti-inflammatory foods like avocados and fish will not only improve your health and wellness, they'll counteract the inflammation brought on by sitting, too," explains Vacharasanee. A number of nutrients have been shown to fight inflammation (and subsequently ward off the associated conditions) by "turning off" inflammatory genes. Add these recommended foods that follow into your diet to "undo" the damage of your 9-to-5 and you'll be on your way to a leaner, healthier you. And for the best results, be sure to avoid these 14 Foods That Cause Inflammation, too!

Berries

Good news, fruit lovers, regularly eating berries has been shown to significantly reduce inflammation, according to a study in the Journal of Nutrition. It's all because they contain powerful flavonoids called anthocyanins that "turn off" inflammatory genes and give the fruit their deep, rich hues. Blueberries, which have more anthocyanins than any other berry, are also rich in vitamin C and resveratrol, both or which have been shown to knock-out inflammatory free radicals. To reap the benefits, add berries to your morning smoothie, pair it with other fruits to make a salad, or add them to your overnight oats with some crunchy almonds for a simple—yet wholesome—breakfast.

Nuts

Although not as powerful as animal-based omega-3s (which are found in fatty fish), nuts are a great source of a plant-based, anti-inflammatory omega-3 known as ALA. While walnuts have more ALA than any other nut, almonds are one of the best sources of antioxidant vitamin E, which helps protect cells from oxidative damage (a byproduct of inflammation). Since each nut has their own special attributes and healthy benefits, Vacharasanee suggests making a homemade trail mix with a variety of unsalted nuts and seeds.

Pineapple

Pineapple contains powerful anti-inflammatory called bromelain. Though every part of the fruit is sprinkled with the stuff, most of it resides in the stem, which tends to be a little on the tough side. Try blending the core with the sweeter flesh to reap the inflammation-reducing benefits. Try it in our Pina Colada Smoothie, it's one of our 15 Healthy, 5-Ingredient Breakfast Ideas.

Olive Oil

Like ibuprofen, olive oil fights inflammation by preventing the production of pro-inflammatory COX-1 and COX-2 enzymes. It can also slash the risk of cardiovascular disease and aid weight loss which is why it's one of these 20 Best Full-Fat Foods for Weight Loss. Reap the benefits by making olive oil your cooking fat of choice and using it when preparing dressings and sauces.

Turmeric

You can thank curcumin for turmeric's beautifully bright, yellow-orange color—but that's not all it's good for. This active compound has been found to contain potent anti-inflammatory and antioxidant properties, which is why Vacharasanee recommends that you fit it into your diet. "Curcumin wards off inflammation by shutting off the production of pro-inflammatory enzymes," he explains. Not only that, the spice may also help to whittle your middle. One USDA study discovered that mice supplemented with turmeric experienced reduced weight gain and body fat levels even when their diet was unchanged. Not sure how to use the stuff in your cooking? Check out these 21 Winning Turmeric Recipes for some culinary inspiration.

Garlic

Flavorful, pungent garlic does more than make your roasted vegetables taste a million times better, it may also ward off inflammation, according to a review in the journal Medicinal Chemistry. Taking an aged-garlic supplement provides the highest concentration of bioavailable compounds, but studies have also shown that fresh garlic can provide subtle benefits. Just be sure to crush the garlic first to kickstart production of the bioactive allicin compound. More good news in garlic-ville: Recent studies have shown that garlic supports blood-sugar metabolism and helps control fat levels in the blood.

Green Tea

There are some really blow-your-mind good reasons Vacharasanee recommends sipping green tea. (And no, the sugary green tea lattes at Starbucks don't count.) The humble drink that's been cherished as a health miracle for centuries can now add counteracting sitting-induced inflammation and weight gain to its long and impressive resume. Thanks to its high epigallocatechin gallate (EGCG) and polyphenol content, green tea is a stronger anti-inflammatory elixir than any other type of tea, suggests a Journal of Advanced Pharmaceutical Technology & Research report. To learn more about the health and waist-slimming powers of tea, pick up a copy of The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 4 inches from their waist!

Avocado

If you love your Chipotle with extra guac, this is the anti-inflammatory food for you. Packed with inflammation-quelling oleic fatty acids, avocados can ward off and help reduce the inflammation in muscle cells, suppresses insulin resistance, and even help reduce belly fat. A study in the journal Diabetes Care discovered that a diet rich in monounsaturated fat may actually prevent body fat distribution around the belly by downregulating the expression of certain fat genes. Add some slices to a salad or sandwich or peruse on these tasty avocado recipes for some creative ways to see the fruit to your diet. (Yes, that's right, avocados are considered to be a fruit!)

Fatty Fish

Many manufactured foods (think: Big Macs, Oreos, etc.) are made with dangerous trans fats or vegetable oils (soy, corn, sunflower, safflower, palm oil, etc.) which have a high concentration of inflammatory omega-6s and are low in anti-inflammatory omega-3s. That's why Vacharasanee recommends steering clear. In fact, Americans are eating so many vegetable-oil-laden products that the average person has an omega-6 to omega-3 ratio of around 20:1 when it should be 1:1. To increase the ratio of good to bad fats in your body, Vacharasanee suggests dialing back on your consumption of junk foods and low-quality oils and increasing the omega-3s to your weekly diet. Fatty fish, like wild salmon, is one of the most potent sources of the nutrient in the grocery store.

Flaxseeds

Flaxseed is another potent source of inflammation-fighting ALA, a type of omega-3 fatty acid. In fact, it carries more of the nutrient than any other fat source. Know this, though: Flaxseed is highly sensitive and easily oxidized, so to reap the health benefits, buy whole flaxseed and grind it just before you want to eat it. Still not convinced flax is worth your time? Consider this: A recent study found that regularly consuming omega-3s like flax and flaxseed oil can improve the body's ability to metabolize fat. Sounds like a good reason to stock up if you ask us!
Getting off your tush and moving around is another vital part of the puzzle. Whether you're at the office or on your couch, Vacharasanee suggests taking a "walk break" every half hour. Head to the bathroom, grab a green tea, go wherever you want (except for maybe the vending machine); just move. "If for some reason you can't get up, be sure to at least fidget and stretch your arms and legs in your seat," says Vacharasanee, adding, "This helps improve the tissue quality of tight muscles, returning them to their natural state. Also, these movements require energy, and the calories add up so it's better than nothing."

Source: EatThis

This Bad Habit Can Raise Your Cancer Risk by 80 Percent

If there's something everyone can agree on, it's that there is one bad habit so many people have adopted the last few months. And that's how just how much time you spend sitting down. Living through a pandemic has led many to spend more time inside at home, but all those hours going from your bed to your couch, and back to your bed again could be increasing your cancer risk. Specifically, dying from cancer.

How does sitting uptick your risk of dying from cancer?

According to a recent study published in JAMA Oncology, researchers found that those who live an extremely sedentary life can be as much as 80 percent more likely to die of cancer than those who don't sit as much.
The study closely examined 8,002 participants, a group that was made up of multiracial, middle-aged men and women ranging in health conditions, as some were overweight, smokers, had high blood pressure, diabetes, and others were lean and exercised regularly. Of these participants, 268 died of cancer, and they were also the ones who spent the most time sitting.

So for those who spent more hours sitting down, the likelihood that they would eventually die of cancer increased. But don't get too scared just yet, as there is a silver lining here. The researchers also uncovered that those who did some sort of exercise every 30 minutes instead of just continuing to sit lowered their risk of dying from cancer by 31 percent.
And you don't have to do an intense workout, either. Just 10 minutes of walking, cleaning, or other low-impact physical activity instead of sitting for those few minutes lowered the risk of dying from cancer by about 8 percent.

The big takeaway of this study?

Make sure you're finding the time to get up and move! If you notice you're sitting down too much—whether it's because you're working from your computer all day, and then decide to watch Netflix on your couch—you'll want to find time to move. Go on a walk around the block, or even do some exercises while you're watching that TV show. If it helps lessen your chances of possibly dying from cancer, then it's worth it.

Thanks for reading this post today.

What To Do To Help Improve Your Vision

What To Do To Help Improve Your Vision.

There are plenty of benefits to adopting healthy habits into your everyday routine, and you've heard time and time again how crucial is it to get some sort of exercise daily, even if it's simply moving for a few minutes if that's all you can spare! Now, a new study has emerged that explains how working out might just be a key component when it comes to preventing vision loss.
A study from the University of Virginia School of Medicine found that exercise actually reduced the harmful overgrowth of blood vessels in the eyes of lab mice by up to 45%. Why is this important? Well, these blood vessels happen to be big contributors to macular degeneration—an age-related eye disease 10 million Americans are estimated to have that causes vision loss—and several other eye diseases.

So what exactly did this study uncover?

The big takeaway is that exercise was found to slow or prevent the development of macular degeneration. Working up a sweat instead of just sitting around all day also can help with other common causes of vision loss, such as glaucoma.
"There has long been a question about whether maintaining a healthy lifestyle can delay or prevent the development of macular degeneration. This [study] offers hard evidence from the lab for the very first time," said researcher Bradley Gelfand, Ph.D., of UVA's Center for Advanced Vision Science.
Now, in case you're thinking you need to start doing intense workouts in order to help your eyes out, think again. As Gelfand pointed out, the mice who were examined in this study simply had a wheel they ran on at different speeds. With that in mind, the mice had positive results by doing low-impact exercises, and doing more exercise didn't necessarily mean there was a bigger benefit.
"Mice are kind of like people in that they will do a spectrum of exercise. As long as they had a wheel and ran on it, there was a benefit," Gelfand said. "The benefit that they obtained is saturated at low levels of exercise."

As of right now, it's not entirely clear exactly why exercising can help improve vision, but the scientists hypothesize that increased blood flow to the eyes when exercising could be one of the many factors that help prevent blood vessel overgrowth. The researchers plan to look into this discovery further, in the hopes they "can develop a pill or method that will give you the benefits of exercise without having to exercise," according to Gelfand. He said that since it's typically the elderly who suffer from macular degeneration, many of them might not be able to adopt an all-new exercise regimen that would result in these positive benefits.
But for any person who can, there is yet another major upside to breaking a sweat.