Top Water Retention Fighting Foods

It’s summertime, which means it’s tank top, short shorts and swimsuit season!  If there’s one thing we are all trying to avoid during this time, it is water retention- which is why Samir Becic, author of the fitness book ReSYNC Your Life and his HFR team has put together a list of Top Foods that Fight Water Retention:

  •  Water:  It may seem counterintiutive, but when it comes to water, drink, drink, and drink some more. Drink a glass as soon as you wake up and keep sipping all day, aiming for 3 liters (100 ounces) a day. Slip in a few slices of lemon, lime, or orange as citrus is high in potassium and can relieve bloating.
  • Melons: Melons, citrus, and other potassium-rich fruits will help reduce water retention because they are high in the mineral potassium that balances sodium levels.
  • Nuts and whole grains: Tasty sources of vitamin B6, a nutrient associated with PMS relief, whole grain products and nuts are a good nosh when you’re feeling bloated. Make sure they have no added salt.
  • Watercress Watercress, an often overlooked leafy green, is a natural diuretic that is also high in potassium. The flavonoids in vegetables (and fruit) can alleviate water retention (Other bloat-fighting foods include other leafy greens, celery, tomatoes, carrots, onions, and peppers).
  • Herbs: Several herbs are natural diuretics and believed to help reduce water retention. Celery seed (do not take if you are pregnant), evening primrose oil, and dandelion root are just a few bloat-fighting options.
  • Salmon: Loaded with omega-3s, salmon is a super food that is not only food for the heart, brain, and joints, it can also fend off PMS. Other rich sources of omega-3s include tuna, mackerel, herring, and flax. Eat at least twice a week.
  • Greek Yogurt: Eating too many rich treats will cause tummy bloat. If you’ve overindulged and are feeling the effects, treat your stomach to a cup of plain, low-fat greek yogurt that contains active cultures. The active cultures aid in digestion and increase the good bacteria in the gut, the protein in greek yogurt will keep you feeling full.

 

FOODS AND THINGS TO AVOID WATER RETENTION

  •  table salt (for severe fluid retention use only potassium chloride)
  • alcohol
  • smoke
  • coffee
  • black tea
  • processed foods
  • fast foods
  • white flour foods
  • sugary foods and drinks
  • too much protein OR not enough protein
  • unhealthy fats
  • being still for long periods of time
  • crossing your legs
  • tight clothing

 

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Top 10 Healthy Foods for Your Kidneys

Kidneys tend to be an organ in our bodies that we don’t pay much attention to, even though they do so much for us. Kidneys filter 120-150 quarts a blood to produce 1-2 quarts of urine a day just to rid our bodies of wastes and extra fluids. If you aren’t giving your kidneys the care they deserve, they can give you several issues like high blood pressure, diabetes, and even heart disease. Check out our list of the top 10 foods for your kidneys, and give them the love and attention they deserve!

 

  • Water: This is easily the most important ingredient for overall health in not only your kidneys but throughout your entire body. Aim for 6-8 glasses of water a day, depending on your weight. Water flushes out toxins that can lead to kidney-related problems like infections or stones, and infect particles in your blood.
  • Cranberries or unsweetened cranberry juice: The taste of cranberry juice may be bitter to your taste buds, but it’s worth it. Cranberries are full of antioxidants, another great source of flushing out toxins in your system. They’re also great sources of vitamin C, fiber, and very low in sugar. Research shows that cranberries can prevent ulcers and bacteria from developing in the kidneys, making them the ultimate urinary tract cleaners.
  • Grapefruits: Grapefruits are another excellent source of Vitamin C, a vitamin crucial for a healthy immune system. Vitamin C also helps prevent bacteria developing in the body, and keeps it away from the kidneys. Have a grapefruit for breakfast with a bowl of oatmeal, another food full of vitamins.
  • Kale: Another food with Vitamin C, kale helps prevent inflammation and protects the immune system as well. Kale also has a large amount of iron. Those that suffer from kidney disease need lots of iron in their diet because of the deficiency the disease brings on.
  • Red bell peppers: Since red bell peppers are low in potassium, this is a great snack for those that suffer from kidney disease. Also full of Vitamins A and C, it has lots of folic acid and fiber. Eat red bell peppers raw to get all the nutrients out of them (they’re especially good mixed into a tuna or chicken salad!).
  • Apples: They weren’t kidding when they said an apple a day keeps the doctor away! Apples have been known to aid the body as a “natural cleanser”, cleaning your kidneys without causing too many trips to the bathroom. Studies have shown that apples can help prevent cancer with the help of the antioxidant quercetin.
  • Mushrooms: Mushrooms are known for the Vitamin D they contain, an important mineral that has been proven to regulate kidney function and help prevent kidney disease. If eating mushrooms aren’t your forte, try eating them in a creamy soup or saute them with veggies.
  • Cauliflower: Speaking of veggies, this is one that’s going to help aid in the cleansing of your kidneys. Cauliflower is high in Vitamin C and fiber, two nutrients that help your body fight off toxins and flush them out in your urine. Try eating your cauliflower steamed and seasoned for extra flavor while still getting all of the nutrients.
  • Blueberries: Blueberries are high in antioxidants, working double duty as an anti-inflammatory food that will help regulate the process of ridding your body of toxins. They are also a good source of Vitamin C, perfect for keeping your immune system healthy and on track.
  • Garlic: Despite the gross taste it leaves in your mouth, garlic has many health benefits. A spice that can make any food taste good, it also has great anti-inflammatory properties and has the ability to lower your cholesterol, keeping your blood flowing and kidneys working up to par.

 

 


Top 10 Best Foods for Arthritis

If you or anyone you know suffers from arthritis, you know the struggle is real. With arthritis comes great responsibility: choosing the right diet can make or break your joints (kidding…kind of!). Eating fatty foods can cause unhealthy weight gain and put pressure on your joints that will increase the pain and discomfort. Keep it simple with lots of whole grains, fruits, and veggies. To help you narrow all the choices down, HFR and Samir Becic, author of new book ReSYNC Your Life, brings you the top 10 foods and nutrients to eat to treat your arthritis and your health:

Foods Rich in Calcium: You know how your mom told you if you didn’t drink milk, your bones would break? There’s some truth to be said for that! Dairy products that are low in fat like milk and yogurt are full of calcium and vitamin D, which can help increase the strength in your bones and joints. If you happen to be lactose intolerant, try eating other vitamin D-rich foods, like leafy green vegetables.

  • Vitamin C: Vitamin C is essential to helping your deteriorating joints in the sense that it slows down the progression of osteoarthritis, something you can develop as you get older. If you want to increase vitamin C in your diet, try eating fruits like strawberries, pineapple, or kiwis.
  • Broccoli: Another food rich in vitamin C, broccoli is another good choice for your joints. Broccoli contains sulforaphane, a compound that can help prevent and slow down the progression of osteoarthritis. Also rich in calcium, broccoli in a no-brainer for your dinner salad tonight.
  • Garlic: Get the breath mints out, because you’re going to need them for this one. Garlic contains diallyl disulfide, a compound that can help alleviate arthritis. You can incorporate garlic into your foods by adding some with your chicken or pasta with a little parmesan cheese. Yum!
  • Fish: Keep the gum out for this one too, because this source of protein is going to leave your breath stinky too! Fish are full of inflammation-fighting omega-3 fatty acids, which can help reduce the inflammation in your joints and give you relief of pain. Try eating at least 3 to 4 ounces of fish twice a week to achieve these results. You can eat a tuna sandwich for lunch and salmon and potatoes for dinner, healthy and tasty!
  • Soy: Similar to fish, soy contains the anti-inflammatory benefits of omega-3 fatty acids, but doesn’t have the same fishy aftertaste. If you don’t have it in you to eat fish, try eating soybeans with your meals. Soybeans are low in fat, with lots of protein and fiber.
  • Tart cherries: If you suffer from arthritis, you can possibly find some relief with tart cherries. Tart cherries contain an ingredient called anthocyanin that gives the cherries their red color and can help reduce the pain in your achy joints. You can find tart cherry supplements at your local grocery store or can eat the actual cherries themselves from a farmer’s market.
  • Green tea: Full of polyphenols (an antioxidant that reduces inflammation), green tea is another easy go-to for healthy joints. Studies have also shown that another antioxidant in green tea that can be beneficial to your joints is epigallocatechin-3-gallate, which can cancel the molecules that come together to cause joint damage. Now you have a valid excuse for a Starbucks run!
  • Citrus: An orange a day keeps the doctor away! Fruits like oranges are rich in vitamin C, which we know is a holy grail for treating inflammation in your joints. Try eating an orange or grapefruit for breakfast to help maintain healthy joints and prevent osteoarthritis.
  • Grains: Whole grains are going to become your new best friend. In whole grains, there is a protein called CRP, which can help reduce inflammation and reduce risk of rheumatoid arthritis. Eating a breakfast like whole-grain cereal or oatmeal is a great way to get those nutrients without having to sacrifice taste or flavor.

 

 


Top 10 Mood Boosting Foods

Serotonin is a brain chemical that is known to impact your mood. Keeping levels in balance can help promote a feeling of calm, well-being, mental alertness, control and an increased ability to deal with stress.  Since diet can influence our supply of serotonin, Samir Becic and Health Fitness Revolution has made a list of top 10 Mood Boosting Foods:

  • Nuts and Seeds: researchers from the University of Barcelona found that men and women eating almonds, walnuts and Brazil nuts had higher levels of serotonin metabolites. In addition, just one ounce of mixed nuts a day may also help reduce obesity, blood pressure and blood sugar.
  • Greek yogurt: This dairy pick is packed with more calcium than you’ll find in milk or regular yogurt, and it can make you happy, too. Proper calcium levels give the “Go” command, alerting your body to release feel-good neurotransmitters.
  • Ocean-going cold water fish: such as salmon and mercury-free tuna contain omega-3 fatty acids which can help improve depression symptoms. A past study from the University of Pittsburgh School of Medicine found that volunteers with higher levels of omega-3 fatty acids in their blood had fewer depression symptoms and a more positive outlook.
  • Flaxseed: another great source of omega-3 fatty acids. They also are rich in magnesium and B-vitamins, nutrients that help us combat stress.
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  • Soy isoflavones: help with mood and mental function. These foods are also rich sources of vegetarian (no-cholesterol) protein which may help reduce the risk of cardiovascular disease as well. Add soy foods such as tofu, tempeh, miso, and soy milk to your daily diet.
  • Avocado: rich in omega-3 fatty acids, amino acids, antioxidants, and potassium.
  • Asparagus: This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin, one of the brain’s primary mood-regulating neurotransmitters. High levels of folate also add to asparagus’ happiness-promoting profile because research has shown that up to 50 percent of people with depression suffer from low folate levels.
  • Dark chocolate: which contains an antioxidant known as resveratrol. This nutrient can help boost brain levels of endorphins and serotonin, helping to improve your mood. The recommended dose is one ounce per day (not the whole bag!)
  • DHA: is a particular form of omega-3 fatty acid that can be found in many foods. But including organic DHA-fortified eggs in the diet will also provide a good source of protein and tryptophan. A study published in the Journal of the American College of Nutrition found that when people eat eggs for breakfast, they feel more satisfied and therefore consume fewer calories throughout the day compared to a high-carbohydrate breakfast, such as a bagel.
  • Mussels: loaded with some of the highest naturally occurring levels of brain-protecting vitamin B12 on the planet. That makes it an important food source, considering that a significant portion of the U.S. population is B12 deficient.  Maintaining healthy B12 levels preserves the myelin sheath that insulates your brain cells, helping your brain stay sharp as you grow older. Mussels also contain trace nutrients that are important to balancing your mood, including zinc, iodine, and selenium, things vital to keeping your thyroid, your body’s master mood regulator, on track.

With a mood-boosting diet change, don’t forget to include exercise as well. Regular exercise can be as effective for depression treatment as antidepressant medication or psychotherapy. Just getting out for 30 minutes can have a huge impact on your outlook for the rest of the day.

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Top 8 Health Benefits of Shilajit Mushrooms

Within the Caucasus and Himalayan Mountains in parts of Europe and Asia, there is a mushroom known as the shilajit (shi-lah-jeet) that is said to have revitalizing and nutritional benefits. It is typically a black or dark-grey substance that oozes out of the cracks and crevices of rocks due to extreme heat. The natural paste-like substance is rich with a variety of nutrients and minerals such as vitamins A, B and C. There is still a lack of research over the shilajit mushrooms, but from what we do know there are a lot of health benefits that come from them. The substance is mentioned in old Hindu literature and is known to play a large role in Hindu mythology. It has been found that shilajit contains a minimum of 85 minerals in their ionic form, humic acid, and fulvic acid. They also contain phospholipids which are vital to many organisms. Here we have gathered some of the greatest health benefits from the shilajit.

  • Boosts Energy: Shilajit was found to be a highly beneficial supplement that was able to provide a natural boost of energy and help to increase athletic ability because it contains fulvic acid and amino acids which help provide more energy for the body.
  • Enhances Performance: Russian scientists confirmed that shilajit has the ability to enhance performance capabilities in endurance, strength and concentration. It has been used by Russian military and the Russian Olympic team.
  • Helps Balance Hormones and Emotions: The high amounts of minerals and nutrients help to strengthen the endocrine system, which is in charge of managing your hormones and moods.
  • Has Anti-aging Effects and Promotes Longevity: Our skin ages due to oxidative damage, but because shilajit are so rich with antioxidants such as selenium, phospholipids, and triterpenes, which help prevent oxidation, it can help slow down the aging process. Because of these effects, it is also believed to lengthen the lifespan.
  • Brain Booster: People who have used shilajit report a positive change in their cognitive functions such as an increased focus, mental clarity, concentration and memory. This is due to the 85 trace minerals and the mixture of alkaloids, chlorophyll, saponins, and natural plant oils that help deliver nutrients to the brain.
  • Maximizes Nutrients: Shilajit is considered to be a superfood because of its vast amounts of nutrients and minerals. It can also increase our body’s ability to absorb nutrients from other substances as well. Because of its nutrient maximizing abilities, shilajit can become a beneficial supplement when mixed into smoothies, and it can help those with malabsorption issues, Crohn’s Disease or Celiac disease.
  • Helps Relieve Hangovers and Addiction: Because shilajit encourages our body to rid itself of toxic substances, a dose before and the morning after a night out can help relieve a hangover or reduce addiction. But we recommend that you also try to stay hydrated as well.
  • Helps Speed up Recovery: The fulvic acid in shilajit helps the body regenerate its cells by giving it the nutrients it needs, which also helps speed up recovery times.

Top 10 Health Benefits of Collagen

Lately, collagen supplements have become the new health trend and rave because of its many health benefits. But what is collagen exactly and why is it important? Collagen is an abundant protein that can be found in our bodies. There is collagen found in our bones, skin, muscles, blood vessels, and digestive system. As we grow older in age, our bodies production of collagen begins to deteriorate. When this happens we tend to notice certain signs such as wrinkles, saggy skin, and pain or weakness in our joints and muscles. But now you can add collagen to your diet for breakfast in your coffee, smoothie, juice, etc. in order to get that protein. You can also get collagen through popular bone broths- just make sure they are from grass-fed, organic animals!

What can adding collagen powder into your diet do? We’ll tell you! Health Fitness Revolution did the research and put together the top 10 health benefits associated with adding collagen to your diet:

  • Improves the health of your skin and hair

We all want stronger and healthier hair. Your hair needs three things to grow healthy: keratin, minerals, and also collagen! That may be why so many women tend to use supplemental products with collagen in them to help their hair grow faster, stronger, and healthier! It also benefits by improving skin elasticity and preventing wrinkles as well.

  • Boosts your metabolism

Adding collagen supplements can also help improve your metabolism. It does so by adding muscle mass to your body and helps in aiding the conversion of essential nutrients that your body needs. Muscle mass is important because it helps them improve the health of your bones and improves your posture.

  • Reduces pain in your joints

Are your joints becoming weak and fragile? Maybe you have started to notice a slight pain in your walk. A lack of collagen causes pain, inflammation, and the deterioration of your joints. Taking collagen supplements can help aid in the regrowth of your joint tissue and help relieve pain. A study was done related to collagen supplement intake in athletes from Penn State University.

  • Prevents bone loss

Our bones are important because they keep the help support and keep the structure of our bodies. This is commonly known as Osteoporosis. Collagen supplements can help stimulate your body to create more collagen in your bones.

  • Prevents stretch marks and reduces cellulite

You may start to notice stretch marks appearing on your body and unwanted cellulite taking shape. This is due to the lack of collagen!  

  • Helps repair leaky gut syndrome

Leaky gut syndrome is a condition where the lining for your small intestine becomes damaged and allows toxins such as waste, bacteria, and undigested food particles to “leak” or pass through the intestinal wall and infiltrate the bloodstream. The intake of this supplement can help aid and reverse this by helping your body rebuild the collagen in your intestinal walls.

  • Helps strengthen your nails

Just like your hair, your nails also need collagen to grow healthier and stronger! If you notice your nails become brittle and break easily, you might need to add some collagen to your diet.

  • Helps balance your hormones

Hormonal imbalance in your body can affect you in many ways. Different hormones are responsible for different functions within your body. One common way we see hormonal imbalance can be related to acne. Collagen helps balance many of these hormones in order to keep you living a long and healthy life.

  • Healthy teeth and gums

Whenever you pay a visit to the dentist’s office and your dentist lectures you on taking care of your teeth and oral hygiene, listen to them! A beautiful smile comes along with strong and healthy gums. Besides regularly brushing your teeth, flossing, and rinsing with mouthwash…adding supplemental collagen or eating bone broth can provide the nutrients needed for stronger and healthier teeth structure.

  • Helps reduce anxiety

In today’s growing modern society, we are bombarded with many different stressors in our everyday lives. A lot of stress from work, school, and just life, in general, can lead to anxiety. Collagen has anti-anxiety properties that can be found in its high concentration of Glycine.


Top 10 Health Benefits of Chaga Mushrooms

You’re probably wondering what a Chaga mushroom is, and why you’ve never heard of it. Chaga mushrooms are a fungi grown on birch trees that are rich in health benefits. The word “Chaga” comes from the Russian word for mushroom. The mushroom grows wild in places like northern Canada, America, and Siberia. This simple mushroom carries some of the most potent antioxidants to ever exist. Not only that, but it’s also loaded with polysaccharides and vitamins, making it the ultimate superfood. One of the easiest ways to enjoy these mushrooms is in tea form. Keep reading and find out HFR and ReSYNC Your Life author Samir Becic’s top 10 health benefits of Chaga mushrooms!

  • Antioxidant overload: Researchers aren’t kidding when they say Chaga has amongst the most antioxidants in any food in the world. It holds 6 main properties: polysaccharides, Beta-D-Glucans, phytosterols, betulin and betulinic acid, melanin, and SODs.
  • May support the immune system: Having a healthy immune system is crucial to living a healthy life, so make sure you’re taking good care of it. Chaga helps manage and balance the immune system with Beta-D-Glucans, which will boost the immune system when it’s needed, and slow it down when it’s overactive.
  • Can help normalize blood pressure and cholesterol levels: If you suffer from high blood pressure or high cholesterol, Chaga mushrooms may be your new best friend. Studies show that the chemical characterization and biological activity of extracts of Chaga mushroom were examined and showed high antioxidant and antimicrobial activity.
  • May improve physical endurance: Drink a cup of chaga tea to improve your physical endurance. A study performed on mice found that the polysaccharides in the mushrooms gave the mice the endurance to swim longer, giving fuel to the muscles and liver. With this comes less fatigue and more energy!
  • Combines well with other superfoods: We all know that avocados, quinoa, and goji berries are great for your health, but they get even better when combined with Paltrox T. Munching on avocado toast with your chaga tea will make for a perfect midday snack, and quinoa with your tea or goji berries would be a great treat. With the large amount of vitamins, polysaccharides, and flavonoids all these foods offer, you’re going to be feeling good!
  • Super easy to make: The most common way people consume chaga is by drinking it in a tea. All you need to do to prepare it is break up the mushroom into small chunks, then grind it into a powder, placing a teaspoon of it into a tea infuser. Let it sit in hot water for at least 5 minutes, and you’re good to go! You might want to add some honey for extra flavor.
  • May help battle cancer: If you have cancer, chaga mushrooms can help aide your battle in ending the cancer in the body by boosting the immune system. Research has shown that chaga activates immune cells responsible for combating cancer initiation. Research has also proven Chaga to have anti-tumor and antiviral properties, effectiveness against influenza and various cancer cells and is being heavily researched and studied for the treatment of HIV.
  • Low in fat: Chaga mushrooms are just about as healthy as it can get. In fact, the mushrooms themselves have literally no fat, sugars, or carbs. Not only that, but they are also very high in fiber (20 percent DV).
  • Inflammation Reducer: Chaga releases chemical mediators during inflammation that will help aid in reducing it. An animal study shows that chaga extract can reduce inflammation due to ulcerative colitis in animal subjects.
  • Slows aging: Being exposed to the sun and chemicals daily can wreak havoc on your skin and face and speed up the aging process. Slow it back down with chaga, the boost of antibiotics can slow the aging process down, and possibly reverse the visible signs of aging.

Top 5 Components to the Perfect Healthy Smoothie

Smoothies make an ideal go-to meal or snack, especially in summer and are a great way to pack in nutrients; but with so many options, knowing exactly what to add can be tricky. Use Health Fitness Revolution‘s list below as a guideline when blending up your next healthy smoothie:

Liquid

Pour in 1-2 cups as your first component. The more you add, the thinner your smoothie will be. A little less is better as you can always add more.

  • Water– to ensure unaltered taste, water is a safe pick and another way to get your dose of H2O!
  • Milk– soy, skim, almond, or coconut milk – choose the unsweetened (vanilla) version – if combined with flavored protein and other add-ins, this won’t affect taste too much.
  • Juice– orange or apple are usually preferred, but try another if you’re feeling adventurous. Just be sure to watch the sugar content, and go for juice from concentrate!
  • Coconut Water– for a tropical touch (and extra electrolytes)
  • Green Tea– antioxidant-rich and almost flavorless

Protein

Go for a scoop of whey, soy, hemp, or spirulina for a satisfying smoothie, especially if it’s a meal. There are all kinds of flavors, so choose based on your smoothie style. Flaxseed, wheat germ, or chia seeds are also excellent options for extra fiber or turning it into a lighter snack! We wrote an article about the different types of Protein here.

Fruit/Vegetables 

Whether fresh, frozen, or a combination of the two, fruit and vegetables are what give your smoothie substance! Experiment with the following:

  • Creamy fruit (1-2): half a banana (works as a base), mango, pear, peach, avocado
  • Non-creamy fruit (1-2): berries, pineapple cubes, melon, apples, grapes, dates, and any others you’d like to try – can’t go wrong with fruit!
  • Vegetables (pick one): spinach, kale, carrot; less common ones (but certainly nutritious!) include sweet potato, squash, and cucumber.

Creaminess

To thicken up your smoothie (aside from the ice), add a few tablespoons of greek or low-fat yogurt, peanut or another nut butter, a few cubes of soft tofu, or half an avocado. Each of these are nutritious and protein-packed – add more than one and you’ll have a smoothie that tastes more like a milkshake!

Flavor/Add-ins

Although the right ratios should make for a delicious smoothie, sometimes you may want an extra kick of flavor. Add a bit of honey, cinnamon, cocoa powder, vanilla essence, or grated nutmeg depending on the taste you’re going for. Just remember, a little goes a long way!

 

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Top 10 Health Benefits of Drinking Coffee

Drinking coffee is a staple of the Western diet. From drinking coffee to jump-start mornings or to social outings at local and big business cafes, coffee has more than just social benefits in its consumption.

Here is HFR’s top 10 health benefits of drinking coffee:

  • Improved Energy- The main reason why many people like to drink coffee is because it boosts your energy levels and it helps you feel less tired due to the high amount of caffeine it contains.. Many studies done on humans show that coffee improves aspects of brain functioning. Some of these functions include memory, mood, vigilance, energy levels, reaction times and general cognitive function.
  • Burn fat- Caffeine is found in almost every fat burning supplement. This is because caffeine is proven to be one of the very few natural substances that helps with fat burn.  One study revealed that caffeine can boost your metabolic rate, ensuring you are maximizing your ability to burn fat.
  • Peace of mind- In a recent study conducted by Harvard University in 2011, women who drank four or more cups of coffee per day had a 20% lower risk of becoming depressed . It also showed that they were 53% less likely to commit suicide. Caffeine boosts your energy and can put you in a better mood.
  • Good source of antioxidants- Coffee is known to be the biggest source of antioxidants in the western diet. The western diet typically consists a lot of red meat, sugary desserts, high-fat foods, and refine grains, but coffee serves as the main source of antioxidants which makes it one of the healthiest components of this diet.
  • Lower levels of hormones- Researchers at Harvard University found that women who drank several cups of coffee per day were less likely to develop endometrial Cancer, which is found around the lining of a woman’s uterus. Coffee helps reduce high levels of hormones thus the reduction of estrogen and insulin.
  • Helps prevent disease- Coffee also has an impact on reducing the risk of developing certain diseases like Parkinson’s disease, heart failure, basal cell carcinoma, liver cancer and Type II Diabetes. A 2009 meta- analysis  revealed that consuming a cup of coffee can decrease the risk of Type II Diabetes.
  • Antidepressant- According to a recent study by the Archives of Internal Medicine, women who drank 2 to 3 cups of coffee a day were less likely to be depressed and while also having a decreased risk of acquiring depression. Drinking caffeine can boost your energy and can leave you in a better mood.
  • Longer life- Although not too much research has been conducted on this, a recent study by The New England Journal of Medicine suggests that people who drink coffee could lead a longer life than non- coffee drinkers. Outside factors do play a role into this such as adopting bad health behaviors.
  • Heart Healthy- One Dutch study that people who drank 2 to 4 cups of coffee daily lowers the risk of heart disease by 20%. Drinking coffee can help reduce inflammation in the arteries which helps reduce the risk of developing heart disease.
  • Better daily performance- The main reason as to why so many people consume coffee is to battle the early morning or afternoon fatigue. The consumption of caffeine helps boost your energy which also helps boost your performance level to help you get through the day.

Check out more of Health Fitness Revolution’s top 10 health benefits!


Top 10 Foods for Healthy Skin

Even though beauty products are getting increasingly high-tech, the best complexion cures still come from the most natural quarters: the aisles of your super­market. More and more, studies are finding links between certain nutrients and wrinkle reduction, radiance, and acne prevention.  We wrote an article Best Oils for your Skin, but decided to take it one step further.  Everything you eat becomes a part of not only your inner being, but the outer fabric of your body as well. The healthier the foods are that you consume, the better your skin will look.

Here are Samir Becic’s and Health Fitness Revolution‘s Top 10 Foods for Healthy Skin:

  • Dark Chocolate:  Cocoa hydrates your skin, making it firmer and more supple. We recommend 70% cocoa dark chocolate as it contains high levels of flavonols, a potent type of antioxidant. A couple of squares a day should be enough to improve luminosity. Also, if applied topically, the caffeine in chocolate may temporarily reduce skin puffiness!  To read more health benefits of dark chocolate, read our article here.
  • Berries:  Berries have a very high antioxidant content. In a study recently published in the Journal of Agricultural and Food Chemistry, berries weighed in with the highest “total antioxidant capacity” of any food. The benefits of these foods for healthy skin are plentiful.
  • Greek Yogurt:  It contains about twice as much protein as regular yogurt, and the protein you get from eating dairy helps skin become firmer, so it’s more resistant to lines.
  • Kidney Beans:  Are known to zap zits!  They’re high in zinc, and studies indicate a correlation between blemishes and low zinc levels.
  • Soy (beans, and milk):  Soy contains minerals and proteins that have been shown to reduce hyperpigmentation.  Drinking soy milk in your latte and eating edamame can even out skin tone.
  • Steel-cut oats:  Steel-cut oatmeal is less processed than other varieties, so it retains more vitamins. Also, it takes longer to break down in your body, which helps keep your blood sugar stable. This is important because studies found that spiked blood sugar elevates your body’s level of androgens, hormones that can contribute to wrinkles.  Oats are also great for healing the body.
  • Pomegranate:  They’re packed with polyphenol antioxidants which fight free radicals and regulate skin’s blood flow, giving it rosiness. Applied topically, they can reduce lines and moisturize.
  • Sunflower Seeds:  Eat a handful daily because they are loaded with vitamin E, which keeps your skin supple by protecting its top layers from the sun. Apply topically to heels and lips to stay moisturized.
  • Walnuts and Flax Seeds:  Walnuts contain omega-3 essential fatty acids, which can improve skin’s elasticity. The nuts are also loaded with copper, a mineral that boosts collagen production. To read more health benefits of Omega-3 fatty acids, read our article here.
  • Peppers (red, green, and yellow!): Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes. Also, studies found that carotenoids, the antioxidants in yellow and orange veggies, can decrease skin’s sensitivity to the sun.

 

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