TURN UP THE HEAT: BENEFITS OF SPICY FOOD

If you’re anything like me, a meal just isn’t quite right without a little kick of spiciness. I’ve compiled a list of a few reasons why kicking your favorite meals up a notch or two and adding a little extra zing can have real health benefits.

Breathe easy – Capasicin (found in chili peppers) promotes the widening of nasal passages and sinuses, making it easier to breathe when you have a stuffy nose. Not to mention, the same substance promotes decreased inflammation within the respiratory system, which can help with allergies, and even asthma.

Turn that frown upside down – Consuming spicy food can release endorphins (the same ones released when you work out), which are hormones that can lift your mood.

Boost your metabolism – The burn you feel on your tongue translates into a re-ignited metabolic fire within you as well, helping you to burn more calories.

Portion control you’re more likely to follow through with – Researchers found that those consuming a spicy main dish ate less on average than those who didn’t!

Inflammation fighter – This translates directly to heart health! Consuming spicy food can lower rates of inflammation within the blood vessels. This leads to decreased plaque formation over time, decreasing your risk of heart attack or stroke. It’s never to early to think about it!

Improved digestion – Increased hydrochloric acid is produced by your stomach when you consume chili peppers, making digestion more efficient. Hot peppers have also been tied to reducing the ulcer causing bacteria, H. pylori.

Strengthen your blood vessels – Due to their vitamin A & C content, peppers can help to strengthen blood vessels, making them more resilient to the way your blood pressure changes during activity, promoting better circulation, and has been linked to lowered blood pressure.

Cancer busting – Capasicin has been shown to help slow down the growth of cancer, and is thought to contribute to cancer cell death and tumor shrinkage. Though many other factors are in play as well, correlation has been found between countries who consume historically spicier diets, and rates of cancer.

More of a fun fact, but: Decrease pain – Capasicin is used for cancer patients to decrease mouth pain, and can be used topically in hospital settings to decrease pain and inflammation. I’m curious to see the future application of this in at-home treatments! Cool, huh?

…Not to mention, they’re delicious! What is your favorite spicy meal?

WHY 1,000 CRUNCHES A NIGHT WILL NEVER GIVE YOU FLAT ABS

The quest for achieving a flat stomach can often feel never-ending. I’ve heard countless people say something along the lines of, “But I do a zillion crunches every day…” I hate to burst your bubble, but: Crunches are just about the least effective abdominal exercise you can do.

So the resounding questions remain: WHY? And assuming I believe you – what SHOULD I be doing to achieve a toned, flat, core?

Crunches target only one group of muscles

The basic crunch focuses on just your rectus abdominus muscles (the muscles in the center of your abdomen). If you focus only here, you’ll end up building muscle in just this one place, which can leave the appearance of a flat tummy from the front, a distended tummy from the side. More familiarly seen as that stubborn “tummy pouch”. Not what you’re after, right?

Current research says: Crunches damage your vertebrae

Crunches put pressure directly on your spine, at the same vertebral level, with every sit-up repetition. You already see where this is going. Over time, repetitive stress at the same point leads to inflammation, and ultimately can lead to a disk herniation in the spine – which is not a road you’d like to head down.

Never consider abdominal exercises in isolation! Work your abs all you want, but until you focus on the whole picture, your efforts are not well directed!

1.)  Nutrition - Even doing the most effective abdominal exercise is not effective without considering diet! Eating a diet high in carbohydrates leads directly to fat storage, which often occurs in the abdomen. Consuming processed foods high in sodium leads to the feeling and look of bloatedness. Drinking carbonated sodas, and consuming products with sorbitol (commonly found in chewing gum) can lead to a bloated appearance as well. I’ve heard it said that flat abs are 90% nutrition – you owe it to yourself not to ignore this component!

2.)  Cardiovascular Exercise – Engaging in cardiovascular exercise (getting your heart rate up for 20 or more minutes at once) can help decrease the fat lying over your abdominal muscles. Your core can be strong as ever, but if it’s hiding behind a few extra pounds, you won’t see your progress, and you’ll end up discouraged!

Perform exercises that target muscles in the way they are used in real life!

In everyday life, our abdominal muscles are used to help support our spine, establish good posture, and keep our internal organs in place (like a corset). Bending in half (as with the crunch) doesn’t help us with the actual purpose of our abs! Instead, reconsider the full body benefits of exercises such as the pushup, plank, and leg drop. Practice good posture! Also incredibly effective is any dynamic exercise emphasizing the abs – like… Kettlebell swings (my favorite). Do them, you won’t be disappointed.

Here’s to your future flat abs! :)

HAVE YOU HEARD THE BUZZ ON LOCAL HONEY?

The change of the seasons is an allergy trigger for many, and the brief Indian summer the East Bay has been experiencing recently is definitely my current allergy culprit! Rather than relying on antihistamine, decongestant, and even corticosteroid medications – which all have the potential for side effects – recent research has supported a more natural remedy.

Honey produced from bees that live in your local area (within 30 miles) has been a beneficial solution for those suffering from pollen allergies. It actually works in quite a simple way. As you eat the honey, small amounts of the allergen are introduced into your system. The amounts of allergen are so small that you may not feel symptoms, but all the while your body begins to build up a tolerance to them. In this way, when the pollen counts are high during allergy season, your body is already accustomed to these pollens. Meaning – relief for you.

Experts say the most effective way for this to work is to consume small amounts (a tablespoon) of local honey daily for at least 3 months before high pollen season, which generally begins in March, and stretches on into the summer months. Personally, I enjoy it in a hot cup of green tea, or on a slice of whole grain toast at breakfast.

 Now is a great time to get started on allergy relief for the high pollen counts to come. Purchasing local honey supports local agriculture and farmers. Not to mention, it’s delicious, and absolutely unique tasting depending on where you’re from. The verdict on Bay Area honey? Excellent! It’s sweet and floral, with a hint of a licorice taste. What does honey from your area taste like?

GET YOUR MORNING STARTED OFF RIGHT: HIGH PROTEIN BREAKFASTS

When it comes to breakfast, you come to a fork in the road. 1) Choose a carbohydrate-laden treat or cereal, indulge in a huge amount of calories, and wind up hungry two hours later, OR 2) Choose a high protein breakfast, rev up your metabolism from the get-go, and remain fuller, longer (on less calories). Doesn’t really seem like a choice, does it?

Protein stimulates the body to burn fat for energy – a benefit which is especially useful when it is consumed as the first meal of the day. Protein can also help lower cholesterol production, keep even blood sugar levels (which can help prevent cravings), and beat feelings of bloatedness by acting on the kidneys to offload extra fluid. The benefit of increasing your metabolism by consuming protein has the potential to decrease the risk of Type 2 Diabetes, and cardiovascular disease.

Don’t just take my word for it. Current research supports the potential for weight loss benefits when utilizing a high protein breakfast.A 2008 study reveals  “Overweight adults who ate two eggs for breakfast as part of a reduced-calorie diet lost more weight and felt more energetic than those who ate a bagel breakfast of equal calories” (Vanderwal JS et al).

And now, a few of my favorite delicious high-protein breakfast ideas:

- Egg Scramble – My go-to favorite! Scramble two eggs. Mix in black beans and spinach. If there is leftover chicken breast in my refrigerator, I like to include that as well. Although dariy products such as cheese do contain protein, they are also high in fat, so use sparingly!

- Egg whites & lean bacon – Go with lean pork bacon rather than turkey bacon! Turkey bacon appears healthier, but actually contains twice the sodium as its pork counterpart!

- Make your own sausage patties from ground turkey, just add your favorite spices to taste! 4 oz of ground turkey contains 20g of protein.

- Low-fat Cottage cheese & strawberries – A quick, high protein option if you have the craving for something a little sweeter!

BACK TO SCHOOL —> STRESS MANAGEMENT

For many, myself included, the start of the semester can be a little overwhelming. It’s a time in which many new things come at you all at once. Life can feel unbalanced, with less time for enjoyable activities, or keeping up with the relationships that are important to you. Maintaining a “less stress lifestyle” equates to a healthier mind, which correlates directly to a healthier body, and more overall happiness.

If you are prone to experiencing chronic stress, you may experience physical symptoms as a result. Somatic symptoms such as headaches and stomachaches are often a direct result of stress. Existing medical conditions can be exacerbated by stress. Your immune system weakens at feelings of stress, making you less able to fight off infection (Ever gotten the flu right before finals?). Stress can contribute to weight gain, acne, and even depression.

You owe it to yourself to combat it head on.

Here are some tips from the experts at the Mayo Clinic, as well as a few personal tricks that have been extremely useful for me as well.

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BIOTIN - ONE VITAMIN, MANY FUNCTIONS

When it comes to taking your daily vitamin, its difficult to see any physical difference in the way you feel, and pinpoint the reason back to that one pill. Biotin, which is technically a member of the B-vitamin complex, also unofficially known as Vitamin H, is a supplement that truly makes a few noticeable differences:

Hair Growth - In thickness, in rate of growth, as well as an increase in the density of the hair on your head. Countless friends have noticed how long my hair has gotten, and whined about how theirs grows so slow. (Conversely, a deficiency of biotin can cause hair to become thinner.)

Nail Growth & Increase in Nail Strength - Prior to taking Biotin, I was never able to grow my nails out because they were constantly thin & weak. You will definitely notice the difference in the rate of growth. It’s a little more upkeep in terms of cutting and filing, but your natural nails will look amazing!

Promotes Healthy Skin - Biotin promotes healthy skin by working to keep your sweat glands clear, and supporting healthy a subcutaneous layer under your skin which keeps skin supple & elastic.

Aids in the Metabolism of Carbohydrates, Protein, & Fat - Like its B-vitamin counterparts, Biotin keeps your metabolism running efficiently. Biotin also works to increase insulin sensitivity, keeping your glucose levels more even over time by preventing the spikes in blood sugar that happen after a carbohydrate-laden meal. This supplement has even been used in diabetics to combat insulin resistance.

FIND IT amongst the ever-increasing in size vitamin aisle at your local drugstore. 

Trust me, it’s worth it.