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Natural Strategies to Lower Cholesterol

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Olive oil with ingredients for diet salad

High cholesterol is one of the most common concerns raised during routine checkups, and for good reason.

Elevated LDL levels—combined with low HDL—are strongly associated with heart disease, the world’s leading cause of death.

Although cholesterol-lowering medications such as statins are widely prescribed and highly effective for many, they can sometimes cause side effects including muscle pain, fatigue, digestive upset, and mental fog.

Because of this, many people look for diet-based and lifestyle-based alternatives that support heart health naturally.

While medications are sometimes necessary, a growing body of research shows that targeted dietary changes can have a powerful effect on cholesterol levels—often enough to help people avoid medication or reduce the dose needed.

This article explores updated, evidence-based ways to naturally lower LDL (“bad”) cholesterol, boost HDL (“good”) cholesterol, and improve long-term cardiovascular health.

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Understanding Cholesterol: What It Is and Why It Matters

Cholesterol is a waxy substance essential for life. Your body uses it to:

  • Build and repair cell membranes

  • Produce hormones (including estrogen, testosterone, and cortisol)

  • Make bile acids that help digest fats

  • Support neurological function

Your liver produces most of the cholesterol you need—but diet, genetics, inflammation, and lifestyle also influence your cholesterol levels.

The two major categories are:

LDL (Low-Density Lipoprotein)

Often called “bad cholesterol,” LDL contributes to plaque buildup inside arteries. Over time, this can cause the arteries to narrow and stiffen—a condition known as atherosclerosis. This increases the risk of heart attack and stroke.

HDL (High-Density Lipoprotein)

Known as “good cholesterol,” HDL acts like a cleanup crew. It transports excess cholesterol back to the liver for disposal.

A healthy heart depends on low LDL, higher HDL, and low triglycerides. Unfortunately, about 1 in 4 adults worldwide has elevated LDL levels.

Modern Research: How Diet Improves Cholesterol

Studies published between 2019 and 2024 have confirmed several nutritional habits that consistently lower LDL, raise HDL, and improve overall cardiovascular markers:

  • Increased soluble fiber

  • Increased omega-3 fatty acids

  • Reduced saturated fat (especially from processed meat)

  • Elimination of trans fats

  • Higher intake of plant sterols, antioxidants, and polyphenols

  • Reduction of ultra-processed foods, refined sugars, and fried foods

The foods below are among the most effective natural tools for improving your cholesterol profile.

Foods Proven to Lower LDL Cholesterol

1. High-Fiber Foods (especially soluble fiber)

Soluble fiber binds to cholesterol in the digestive tract, helping the body flush it out before it enters the bloodstream.

Excellent sources include:

  • Oat bran and rolled oats

  • Barley

  • Wheat bran

  • Apples, pears, and citrus fruits

  • Prunes

  • Sweet potatoes

Aim for 10–15 grams of soluble fiber per day. Eating oatmeal for breakfast or adding barley to soups is a simple start.

2. Beans, Lentils, and Pulses

Beans are one of the most powerful cholesterol-lowering foods on Earth.

They are:

  • High in soluble fiber

  • Packed with plant protein

  • Naturally low in fat

Try adding kidney beans, black beans, lentils, chickpeas, or fava beans to soups, salads, and stews.

Studies show that eating one cup per day can lower LDL by up to 10%.

3. Avocados

Avocados contain heart-healthy monounsaturated fats that help lower LDL and increase HDL. New research from 2020–2024 shows that even half an avocado per day improves cholesterol markers in adults with mild hypercholesterolemia.

4. Raw Carrots and Pectin-Rich Fruits

Carrots are rich in pectin, a type of soluble fiber also found in:

  • Apples

  • Strawberries

  • Raspberries

  • Blackberries

Pectin helps block cholesterol absorption.

5. Shiitake Mushrooms

Shiitake mushrooms contain lentinan, a compound with immune-boosting and cholesterol-lowering properties. They also offer beta-glucans, similar to those found in oats.

6. Garlic

Garlic’s active compound allicin has been shown to modestly lower LDL levels (5–10%) when consumed regularly. It also supports circulation and reduces inflammation.

Try one clove per day—raw or lightly cooked.

7. Ginger

Ginger is widely used in Eastern medicine and modern studies confirm that it may reduce LDL and improve triglycerides. Add it to stir-fries, smoothies, or hot tea.

8. Nuts and Seeds

Nuts are rich in omega-3 fatty acids, plant sterols, and unsaturated fats.

The most beneficial include:

  • Walnuts

  • Almonds

  • Pecans

  • Hazelnuts

Seeds with strong benefits:

  • Sesame seeds (rich in phytosterols)

  • Chia seeds

  • Flaxseed

A handful a day lowers LDL by 5–8% on average.

9. Healthy Oils

Replace butter, lard, or shortening with heart-healthy oils such as:

  • Olive oil

  • Canola oil

  • Safflower oil

  • Soybean oil

These oils contain unsaturated fats that reduce LDL and decrease inflammation.

10. Fatty Fish (Omega-3 Powerhouses)

Fish rich in omega-3 fatty acids support heart health, lower triglycerides, and protect blood vessels.

Top choices include:

  • Salmon

  • Sardines

  • Tuna

  • Mackerel

2–3 servings per week is optimal.

11. Prunes

Prunes reduce oxidative stress and provide fiber that helps lower LDL. Studies show daily prune consumption improves cholesterol in postmenopausal women and adults over 40.

12. Alfalfa Sprouts

Alfalfa sprouts contain saponins, which help block cholesterol absorption and may prevent plaque formation.

Foods and Habits to Avoid

To keep LDL low and protect your arteries, limit or avoid:

  • Processed meats

  • Fried foods

  • Fast food

  • High-fat dairy

  • Margarine and shortening

  • Ultra-processed foods

  • Sugar-sweetened beverages

  • Foods containing trans fats

Even small amounts of trans fats significantly increase the risk of heart disease.

Lifestyle Upgrades That Boost Results

1. Exercise

Just 150 minutes per week of brisk walking or cycling:

  • Raises HDL

  • Lowers LDL

  • Improves insulin sensitivity

  • Reduces inflammation

2. Weight Management

Losing even 5–10% of body weight can significantly reduce LDL levels.

3. Quit Smoking

Smoking lowers HDL and damages blood vessels. Quitting produces immediate improvements.

4. Manage Stress

Chronic stress increases inflammation and disrupts lipid balance.
Try:

  • Deep breathing

  • Yoga

  • Meditation

  • Regular sleep habits

Final Thoughts

Cholesterol management doesn’t have to rely solely on medication. Many people successfully lower LDL and improve HDL using dietary changes, lifestyle improvements, and consistent habits. A diet rich in soluble fiber, healthy fats, omega-3s, plant sterols, and antioxidants—combined with regular exercise—can dramatically improve cholesterol levels while supporting overall wellness.

For individuals with genetic high cholesterol or very elevated levels, medications may still be necessary, but these natural strategies can enhance results and sometimes reduce the dose required.

Heart health begins in the kitchen—but every step counts.

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How Industrial Eating Has Reshaped Our Health

According to Webster’s New World College Dictionary, food is any substance taken into the body that nourishes, stimulates, and supports life—helping us grow, repair tissue, and maintain energy. But a question now hangs over our modern diet: Do today’s foods still nourish, restore, and strengthen us the way they once did?

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There was a time when this question could be answered with a confident yes. Today, however, that answer is far from clear. In fact, the opposite may be true.

A Century of Change: Rising Disease in a Changing Food Environment

In 1880, diabetes was extremely rare—about 2.8 cases per 100,000 people. By 1949, that number had jumped to 29.7 per 100,000, an astonishing rise in less than a lifetime. Yet in that same year, statistical definitions were revised, lowering the reported rate to 16.4 cases per 100,000. This change blurred the reality of what had been a dramatic and alarming increase.

At the time, there was no distinction between Type I and Type II diabetes; it was simply called “diabetes.” Today we know that Type II diabetes, strongly influenced by diet and lifestyle, affects 10–20% of the population—an explosion from the tiny fraction recorded in the late 1800s.

What happened?

Many researchers point toward the industrial reengineering of the food supply. As shelf-life became more important than nutrition, foods were altered, refined, stripped, and chemically modified. Key nutrients disappeared. Artificial ingredients and synthetic fats appeared. Over time, the shift in our diet paralleled a shift in our national health—and not for the better.

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The Artificial Food Revolution: When Science Met Profit

Food didn’t become artificial by accident—it happened because it was profitable.

The pursuit of synthetic food alternatives dates back at least to Napoleon’s era. In the mid-19th century, French chemist Hippolyte Mège-Mouriès created what we now call margarine, winning a contest set by Napoleon III to produce a cheap butter substitute. Early margarine was hardly edible, containing mixtures such as hog fat, gelatin, bleached fats, mashed potatoes, gypsum, and casein.

By 1874, margarine reached America, and by the early 20th century, more engineered fats followed. In 1899, David Wesson developed a high-heat, vacuum-deodorized cottonseed oil, leading to the birth of “Wesson Oil.” Soon after, the hydrogenation process was patented, allowing liquid oils to be chemically hardened into solid fats that resisted spoilage. This was the foundation of Crisco, launched in 1911 and embraced—even by communities with strict dietary rules—because it was marketed as “clean, pure, and Kosher.”

The introduction of these oils was revolutionary. Unlike natural animal fats or traditional cold-pressed oils, these new industrial fats did not spoil. To manufacturers, that meant longer shelf life and higher profits. But little attention was paid to the long-term consequences for human health.

The Industrial Diet Becomes the American Diet

By World War II, margarine consumption skyrocketed. Earlier legal restrictions were removed, and margarine became a staple in American households. Hydrogenated oils, refined cooking oils, and synthetic shortenings flooded the food market. Housewives embraced them because they were marketed as modern, clean, and economical.

Interestingly, even insects refused to eat some of these refined oils—a warning sign that went largely ignored.

As industrial food science advanced, marketing outpaced nutrition. Consumers were encouraged to abandon the natural fats and unprocessed oils that had sustained humans for generations. Saturated fats were demonized—not only by food companies but also by scientists financially tied to the industry.

A food revolution was underway, and the American public was its test subject.

A Case Study in Dietary Change: The American Eskimo

For generations, the traditional Eskimo diet was extremely high in natural animal fats—around 60% of total calories—with no diabetes, heart disease, or obesity. Their health remained stable and strong.

However, once oil money flowed into their communities, they adopted the typical American diet: refined flour, sugar, processed oils, packaged foods, and shelf-stable products. Within a single generation, their health deteriorated dramatically, mirroring the same chronic diseases seen across the U.S. population.

Diet changed—and disease followed.

The Trans Fat Era and Misleading Science

As the food industry grew more powerful, it funded studies that blurred the truth about the new fats being introduced into the food chain. Companies touted the benefits of “polyunsaturated” and “monounsaturated” oils without disclosing that many of these processed products were, in fact, trans fats—a harmful byproduct of hydrogenation.

A natural polyunsaturated fat (in its cis form) is essential for life.
A polyunsaturated trans fat, however, is a chemical distortion of a real food molecule—and the human body struggles to metabolize it.

For decades, consumers were left in the dark.

A Nation’s Health in Decline

The past century has seen a steady march toward more refined foods, more artificial fats, more chemical additives, and more processed ingredients. This shift has coincided with rising rates of:

– Type II diabetes
– Obesity
– Heart disease
– Chronic inflammation
– Autoimmune disorders
– Metabolic syndrome

Today’s food supply is a far cry from what nourished earlier generations. Without a meaningful shift back toward whole, living, minimally processed foods, the health crisis is likely to intensify.

In Conclusion

The question “Are the foods we eat safe?” can no longer be answered with a simple yes.

Much of our food has been engineered for profit, not nutrition. In stripping foods of their natural integrity, we have paid the price in our national health.

Reclaiming wellness requires returning to foods that are as close to their natural state as possible—foods that truly nourish, restore, and support life. Only then can we reverse the chronic disease trends that began over a century ago.

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#getfit #holistic #nutrition Last Minute Gift Guide For Cyclists under £150

Read this post Last Minute Gift Guide For Cyclists under £150 on keep it simpElle.

Happy Holidays! It’s time to get some gift ideas for the cyclists in your life or get yourself some goodies. I’m pretty sure there is a ratio of 2:1 where for every two gifts you buy, you need to get something for yourself, no?! I’m not really a fan of putting together gift guides, hence…

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#holistic #getfit #nutrition Turn your goals into a gameplan:

Today, I want to share a simple framework we use inside Nerd Fitness Coaching to turn goals into plans you can actually follow.

By the end, you’ll be like Neo in The Matrix – able to see the pattern and build a resilient, flexible routine even when life gets chaotic.

Cool? Cool.

Step 1: Picture your 12-month win

The first step is to write down what your goals actually are!

Maybe it’s…

  • Lose 20 pounds to improve your bloodwork
  • Run a 5k to support your local charity
  • Get your first ​pull-up​
  • Feel more confident in your body
  • Just feel better. Stronger, more energy, less aches and pains.

Anything goes.

If you’re feeling stuck, try this:

“12-months from now, if you’ve made awesome progress on your health and fitness goals…what does life look and feel like? Describe your average day to me.”

That can help get the ideas flowing and gives you a North Star to aim for.

Step 2: Identify the skills behind that goal

Here’s where most people get tripped up.

They go straight from “I want to lose 20 lbs” to “I need to follow this exact workout plan five days a week.” That skips over a crucial step: skills.

Ask yourself:

“What are the types of skills someone who achieves this goal develops?”

Here are some ideas to get you going:

Want to lose weight?

  • Controlling portion sizes
  • Planning and prepping meals
  • Getting enough sleep
  • Having non-food coping mechanisms for stress
  • Staying active throughout the week

Want to get stronger?

  • Carving out time to lift regularly
  • Recovering well (including sleep & rest days)
  • Eating enough protein
  • Learning how to work near failure in your workouts

You don’t have to list every skill. Just jot down a few that come to mind.

Step 3: Choose your practices

Now that you’ve identified a few skills, the next step is to figure out how to practice them.

This is the cool part, because there’s no one right answer, which is actually a good thing. Take my client Amanda, for example.

She wanted to lose weight to improve her overall health. So we identified “controlling portion sizes” as a key skill. But she didn’t want to count calories every day.

So here’s what we did:

  • Week 1: Built the habit of packing an afternoon snack at work. This helped prevent evening overeating.
  • Week 3: Used ​hand-portion guides​ to estimate meals. We started with breakfast, then moved to lunch and dinner over the course of a few weeks.
  • Week 10: Tried short-term calorie tracking. Which she actually enjoyed – something she never thought when we first started!

All different practices. All in service of the same skill.

We had room to adapt based on what felt realistic and useful at the time.

And if she ran into a tough day? She could pivot to a different practice while still building the underlying skill.

If you skip the skill-building step, you risk creating an inflexible plan, or chasing the wrong actions entirely.

That’s one reason so many diets fail: they don’t help you build sustainable skills. They just give you temporary rules.

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Now I’d love to hear from you!

  • What’s one 12-month win you can think of?
  • What’s one skill that could help you get there?
  • What’s an easy practice you can work towards this week for that skill?

Hit reply and let me know. I’d love to cheer you on.

You got this 💪

-Matt

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#holistic #getfit #nutrition Feeling drained? Try this.

There’s a cycle I see people get caught in all the time – and it makes staying on track with workouts and nutrition super difficult.

Here’s how one of my clients, Josh, put it:

“Things get super challenging (work/home/etc.) > less time > don’t get self care (time alone, workouts, etc.) > lower mood > makes things even more challenging > makes self care even less likely to happen > even lower mood > and so on.”

I know I can relate! 🙋‍♂️

Here’s the thing, often, people in these situations say: “I just need more motivation”, when what they need is more bandwidth.

That’s where something we call the Nourishment Menu comes in.

What’s a Nourishment Menu?

A Nourishment Menu is a list of things that help you feel restored – even just a little bit – physically, mentally or emotionally.

Think of activities like: reading, listening to music, taking a walk outside, talking to a friend, decluttering your desk, preparing a meal, stretching, etc.

The goal is to pick one action item off of the menu each day to put a little bit of energy back in your battery.

When you’re stressed out and feeling drained, proactively practicing self-care helps build a bit of momentum, consistency and mental space.

I’ve seen it make a HUGE difference for the people I coach through the different challenging periods in life: becoming new parents, job transitions, relationship stress, you name it.

We clear the calendar for a few weeks and focus ONLY on completing a self-care item each day. They look at their menu and pick the one that works for them that day.

Then, as soon as they have their feet under them, we’re able to build more specific fitness routines that they can actually stick to without feeling like they’re drowning.

Obviously, a Nourishment Menu doesn’t immediately fix everything – but it does give you a bit of breathing room.

And without that bandwidth, it’s like you’re trying to build a house (your fitness habits) when the foundation is on fire.

Four mistakes people make with self-care

While you’re building your own Nourishment Menu, make sure to watch out for these common mistakes I see people make.

1) Having too narrow of a list. I think this graphic says it perfectly:

Consistency is dependent on flexibility. Having more options at your disposal is a good thing!

2) Relying on “once-in-a-while” tactics.

For example, a massage feels wonderful, but since it’s not something you have access to regularly, it serves as an awesome bonus rather than a main menu item.

3) Confusing self-care with letting yourself off the hook

Self care is NOT about letting yourself off the hook. It’s about taking care of yourself so you can stay in the game.

Sure, sometimes the right answer is to Netflix and chill.

But more often than not, self-care LOOKS like doing the hard thing: going to bed early, squeezing in that short workout, etc.

4) Discounting self care as too “woo woo”

If you’re struggling to take the idea of self-care seriously, try thinking of it as system maintenance instead. 🤖

I choose you, Pikachu!

The new Pokemon game (Pokemon Legends: Z to A) launches today. As a huge Pokemon fan myself, it just so happens that one of my favorite variations of the nourishment menu fits right in! My client Liz came up with the idea to theme her list after her favorite Pokemon. It made it feel fun, approachable, and a little less serious (which can be helpful when things are stressful!) For example, Snorlax represents getting more sleep, Leafeon is time outdoors, Machamp is lifting weights, etc. How cool is that? 😃

Click through to see some more examples!

–

Now I’d like to hear from you!

  • What are ways you can proactively practice self-care (system maintenance) this week?
  • What items are on your personal Nourishment Menu?

You’ve got this! 💪

-Matt

P.S. If you’re looking for a coach who takes you as a WHOLE person into account, then look no further! Now is a great time to see if ​Nerd Fitness Coaching​ is right for you while you can still lock in our legacy rates. 😃

 

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#holistic #getfit #nutrition My go-to travel workout ✈️

Here’s a common scenario that pops up all the time:

“I’m traveling for the next few days. What should I do for my workout?”
Great question!
Today, I want to share with you my go-to workout routine for when I travel.
I’ve used a variation of this workout for over a decade with clients who are traveling for work, a wedding, a long-overdue vacation, you name it.
Let’s break it down together so you know exactly what to do the next time you hit the road. 🙌
But first, I like to ask a really important question:
“What do you want this trip to look like?”
Because there’s no one “right” answer.
You might:
  • Stick closely to your current program and hunt for a hotel gym, etc. (important if staying consistent matters for your goal – or just if you enjoy it!)
  • Take a much needed rest week (which is totally fine – research suggests that one-week of full rest does not hinder strength or muscle building. 💪)
  • Or switch to a travel-friendly plan to maintain momentum (that’s what we’ll cover today!)

Whatever it is, we just want to know why we’re doing it so we can plan accordingly.

For anyone who wants to move, feel good, and return home without losing your rhythm, here’s my go-to Travel Bodyweight Workout Framework.

The 5-Movement Framework

When I’m traveling, I keep it simple with a full-body workout split that hits a bit of everything.

That way, I’m not “waiting” to work other parts of my body. I might not even get to that next workout, as travel can be unpredictable at best!

Exercise #1: Squat Pattern

Progressions:

Tip: If you struggle with squat mobility, try placing a rolled up towel under your heels to give yourself a bit of elevation. This takes ankle mobility out of the equation! Recommended for Assisted and Bodyweight squat variations. 👍

Exercise #2: Push Pattern

Progressions:

Tip: Initiate the push-up by imagining you are leaning forward slightly from the shoulders – it will make it harder!

Exercise #3: Hinge Pattern

Progressions:

Tip: The hinge is one of the harder things to train while on the road. If you can’t get a good workout with one of these, I like trying a ​Lateral Squat or Lunge​ as an alternative.

Exercise #4: Pull Pattern

Progressions:

Tip: The other challenging trait to train on the road. I particularly like the Corner Tuck but see what works for you! I’ve had some clients pack a Resistance Band so they can add things like Band Rows and Pullaparts without it taking up a ton of space.

Exercise #5: Auxiliary / Core / Conditioning

Options:

Tip: This is a “free-for-all” spot in the workout. I’ll typically do some sort of Core movement here, but this is a good place to throw conditioning or any other specific auxiliary work like Lateral Raises using a backpack, etc. if you’d prefer!

How to Use It

You might have noticed: “But Matt, there’s no sets and reps listed here?”

I can’t sneak anything past you. 😉 I typically run this one of two ways:

A. Time-Based Circuit:

Work 30 seconds, rest 30 seconds. Cycle through all 5 moves for 2–5 rounds.

You can level this up by switching to a 40 second work, 20 second rest timer instead.

B. Rep-Match Rounds:

Start your first round by doing as many reps as you can with good form (up to 30 reps. If you can do 30 reps, try a harder variation if you can!)

Then, do 1 or 2 more rounds where you MATCH the total number of reps you got in the first round, EVEN IF you have to take short 10 second breaks to get there.

Example: Round 1: 10 pushups
Round 2: 8 pushups – rest – 2 pushups
Round 3 (optional): 6 pushups – rest – 3 pushups – rest – 1 pushup

Depending on which option and how many rounds you choose, this workout will run you 10-25 minutes and leave you feeling accomplished and ready to tackle your day. 💪

Travel doesn’t have to be a setback. It’s just another environment to adapt to.

You get to decide whether this trip is a deload, a ‘maintain-the-momentum’ week, or a chance to test your creativity in order to stick with the plan as-is.

You’ve got this!

-Matt

P.S. In case you missed ​last week’s newsletter announcement​, prices for our NF Coaching program are going up on November 1st. So now is a great time to check out our program if you’ve been on the fence to get in at our current rates. 😃

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10 Effective Weight Loss Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time?

For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions.

quick weight lossAnd there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.

1. Eating out? Restaurant portions tend to be enormous, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don’t need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right. When you’re dieting, you should drink even more. It’s not just that full feeling – water helps your body digest foods properly and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

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10 Best Tips for Quick Fat Loss #getfit

In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1.) Drink More Water

naturally thinOne of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!

3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

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weight loss

10 Ingredients in Weight Loss Supplements #getfit #f4f

Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines?

slim downWeight-loss supplements touting names like “fat burner” and “thermo max” can be enticing. But do they work? And even more important, in the wake of the Food and Drug Administration’s recent ban on ephedra, are they safe?

In this article, Environmental Nutrition provides a snapshot of 10 of the most popular ingredients currently in supplements for weight loss.

Chitosan
Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.

Chromium
Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.

Citrus Aurantium (Bitter Orange)
This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry’s current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.

Conjugated Linoleic Acid (CLA)
Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it’s not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.

Garcinia Cambogia
The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.

Guarana
Caffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdose—insomnia, restlessness, anxiety or panic.

Hydroxymethylbutyrate (HMB)
HMB is a natural byproduct of the breakdown of the amino acid leucine. HMB supplements are used by body builders in hopes of increasing muscle mass. A few small studies have suggested that HMB increases lean mass and decreases body fat when combined with weight training. However, studies with overweight and obese people are needed.

Plantago Psyllium
Psyllium is a water-soluble fiber from Plantago ovato seeds. Taken before a meal, it may make you feel full, causing you to eat less. While it is proved to aid constipation (that’s how Metamucil works), it has not been proved as an effective weight-loss aid.

Pyruvate
Pyruvate formulas boast that they stimulate metabolism and reduce body fat. Pyruvate is found naturally in food and in the body as a result of the breakdown of carbohydrates and protein. Some studies have shown a weight-loss benefit with pyruvate supplements. But the people in the studies also exercised and cut back on calories. Moreover, the dosage used in the studies was high, requiring a handful of tablets each day. Experts say the case for pyruvate to aid weight loss is weak.

Yerba mate
Brewed into a tea, bitter Yerba mate is high in caffeine. Used in combination with other caffeine-containing herbs, like guarana and damiana, it was found in one study to delay stomach emptying time and aid weight loss. The study was short (45 days), so conclusions on keeping the weight off cannot be made.

The Bottom Line

Though all are relatively expensive and none are proved, of these top popular weight-loss contenders, chromium picolinate and CLA are probably the most studied. If you’ve already made up your mind to go the supplement route, you might want to give them a try. Just don’t expect miracles and check with your doctor first.

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nutrition

#f4f #getfit 10 Easy Ways To Feed Healthy Kids

foods to fight free radicals

Creating a Healthy Home can be easier than you think.

Creating a nutritionally healthy home is one of the most important steps you can take to ensure the health of your children.

To start, make smart food choices, and help your child develop a positive relationship with healthy food. Your children will learn their food smarts from your example.

Here are the top 10 tips for getting children to eat healthy food:

1. Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. Also by restricting food you will actually increase the risk of overeating later in the day which will cause weight gain.

2. Keep healthy food at hand. Children will eat what’s readily available. Keep fruit in a bowl on the counter, not buried in the crisper section of your fridge. Remember, your child can only choose foods that you stock in the house, by limiting ‘junk food’ you will, by default, teach your child how to choose healthier foods.

3. Don’t label foods as “good” or “bad.” Instead, tie foods to the things your child cares about, such as sports, academics and hobbies. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sports and academic performance, the antioxidants in fruits and vegetables add luster to skin and hair and the carbs in whole grains will give them energy to play.

4. Praise healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods. Kids thrive on positive reinforcement!

5. Don’t nag about unhealthy choices. If your child chooses unhealthy foods infrequently, ignore it. However, if your child always wants fatty, fried food, redirect the choice. You might try roasting potato sticks in the oven (tossed in just a bit of oil) instead of buying french fries. Or, if your child wants candy, you might make fresh strawberries dipped in a little chocolate sauce. Too busy? Then keep naturally sweet dried fruit at home for quick snacks. With consistent effort taste buds change and soon your child will be craving healthy foods.

6. Never use food as a reward. This could create weight problems in later life. Instead, reward your children with something physical and fun — perhaps a trip to the park or a quick game of catch.

7. Sit down to family dinners at night. If this isn’t a tradition in your home, it should be. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week, and then work up to three or four, to gradually build the habit.

8. Prepare plates in the kitchen. There you can put healthy portions of each item on everyone’s dinner plate. Your children will learn to recognize correct portion sizes. Too often people go for seconds and even thirds just because the food is right there. You might notice that you need less food to feel full!

9. Give the kids some control. Ask your children to take three bites of all the foods on their plate and give it a grade, such as A, B, C, D, or F. When healthy foods – especially certain vegetables — get high marks, serve them more often. Offer the items your children don’t like less frequently. This lets your children participate in decision making. After all, dining is a family affair!

10. Consult your pediatrician. Always talk with your child’s doctor before putting your child on a diet, trying to help your child gain weight, or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy, or too thin, by yourself. If weight change is recommended seek the help of a Dietitian.

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