“Secret Tricks for Eating Your Way to a Flatter Stomach”

 

Start with a realistic picture of what you're eating now, then make these tweaks.

The secret to eating your way to a flatter stomach isn't a trick at all. There's no sleight-of-hand, no magic involved although many believe there must be some secret formula that no one has thought of until now. Why do we want tricks? Because losing weight is really hard. And most people don't like to do things that are really hard. So, we're always searching for that easy path to thin. And when we see someone who has lost a ton of weight, we have to know: How did you do it? Please, let us in on the secret! Well, if you analyzed how most people behaved over the months it took them to slim down, you'd probably notice some variations of a recurring practice: they removed or reduced certain foods and drinks from their diets and replaced them with other foods and drinks. Most often, calorie-dense processed foods get the boot and are replaced by, you guessed it, whole foods, mostly vegetables and some fruits, whole grains, and lean proteins. Not much of a secret right? Yes, but that's the big secret no one wants to accept: Losing weight and flattening your stomach is best achieved by making your diet of 75% to 80% whole and minimally processed foods. Do that and you'll likely burn more calories than you're swallowing—and you'll flatten your belly. It's simple math, but not so simple to execute because we are human, and pizza tastes amazing. For some guidance on exactly how to accomplish this goal of reducing processed foods and consuming more weight-loss-friendly foods, we asked nutritionists for their best "belly-flattening" tips. 

 

EAT VITAMIN B’S TO BANISH BELLY FAT: Psychological stress can turn into belly fat. When you are highly stressed, your body produces more of the hormone cortisol. "While cortisol is great for times of fight or flight, overproduction can cause elevations of cortisol and some research shows it could cause fat deposits into the abdomen," says registered dietitian nutritionist Jeanette Kimszal, RDN, founder of Root Nutrition. Stress also depletes vitamins B1, B2, B3, B6, and B12, all of which help maintain a healthy nervous system and also fight belly fat. Studies indicate that B vitamins found in dark leafy greens, avocados, sunflower seeds, almonds, broccoli, beans, lentils, and citrus fruits are needed calming stress, she says.

 

FILL UP ON FIBER: The most important type of fat to get rid of is visceral, or belly, fat. "It's the abdominal fat that's intertwined around the organs and has been linked to metabolic syndrome, type 2 diabetes, and cardiovascular disease," says registered dietitian nutritionist Nicole Stefanow, MS, RDN. Eating more fiber is an effective way to fight that hard-to-lose belly fat. Make sure some of that fiber is the soluble kind that can be dissolved in water. "It acts as a prebiotic that is fermented by your healthy gut bacteria to create Short Chain Fatty Acids (SCFAs), which research has linked to decreased visceral fat and adiposity," she says. So, if you are looking for a diet that helps flatten your belly, choose foods that are high in sources of soluble fiber like beans and legumes, oats, and barley, and cruciferous vegetables like broccoli and Brussels sprouts. 

SPRINKLE ON SPICES: Simply flavoring your food with spices can help you trim belly fat. "Turmeric, fenugreek, ginger, nutmeg, sage, thyme, cinnamon, curry leaf, and chili pepper spices like cayenne, paprika, red pepper, and chili powder lower blood sugar levels by improving your body's response to insulin," says Melina B. Jampolis, MD, a board-certified physician nutrition specialist and author of Spice Up, Slim Down: A Guide to Using Herbs and Spices to Live a Longer, Healthier, and More Vibrant Life. She also recommends: Cumin: "In one study overweight and obese women were divided into two groups, both decreasing their daily calories to 500," she says. "One group ate a little less than a teaspoon of cumin every day in their yogurt, and after three months, they lost three more pounds than those who didn't eat cumin." Saffron: Research suggests it may help people control excess snacking and help diabetics reduce belly fat. Cardamom: This highly fragrant herb "may help counter the effects of eating too many carbohydrates," says Jampolis. "In one study overweight subjects who took cardamom gained less belly fat and avoided increases in their blood sugar, cholesterol, and inflammation levels," she says.

 

BREAK UP WITH SWEETENED BEVERAGES: As we alluded to earlier, one of the best moves you can make to significantly reduce your belly size is to stop drinking sugar-sweetened beverages (SSBs) like soda, juices and fruit punch, and sweet iced tea. "Sweet drinks are silent killers that cause weight gain, especially the more dangerous belly fat, while putting you at higher risk of heart disease, diabetes, fatty liver disease, stroke, and Alzheimer's disease," says Dr. Jampolis. She recommends replacing SSBs with water or green tea. "Studies have shown that a type of antioxidant found in green tea called EGCG (epigallocatechin-3-gallate) can aid in fat-burning during exercise, improve the body's response to insulin and reduce belly fat," says Jampolis. 

 

SLOW DOWN YOUR EATING: Even eating healthy whole foods can push out your belly with gas if you eat too quickly and don't watch your portion sizes, says Trista Best, MPH, LD, a registered dietitian at Balance One Supplements. When you scarf down food fast, you end up swallowing more air, which leads to bloating. Inflammatory foods like gluten or dairy products or even high fiber meals can exacerbate bloating and gas especially when the necessary enzymes are not present in the gut for adequate digestion. "Slowly integrating cruciferous vegetables and fiber-rich foods is a good way to prevent gas," she says. 

EAT LIKE A GREEK: Kristin Kirkpatrick, RDN, a dietitian at the Cleveland Clinic Wellness Institute, says the best way to "clean up your diet," is to build 90% of your food choices around the Mediterranean diet way of eating. Based on the traditional diet of long-living people in the countries that border the Mediterranean Sea, this diet style focuses on plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, and spices, plus fatty fish, and poultry in moderation. Olive oil is the main fat. "If I feel a client needs a little bit more of intensive intervention, I'll work with a Mediterranean protocol that is a little bit lower in carbs, which means a little less grains, beans, and legumes," says the host of the PBS show The New Rules of Food with Kristin Kirkpatrick. 

STOP BEFORE YOU'RE STUFFED: For many people, the cue to stop eating is a clean plate, a feeling of fullness, or unbuttoning the top of the jeans. Stopping before you feel full is a simple strategy that cuts calories and can help you lose weight. "Look at food as fuel," advises Kirkpatrick. "Eating to fullness means you're over-fueling your body." Instead, stop eating when you are no longer hungry. "It can feel empowering to push your plate away before reaching that feeling of belly fullness." 

COMBINE A WHOLE FOODS DIET WITH RESISTANCE EXERCISE: It's not a trick but it works like magic. "If you stick to whole foods, avoid grains, sugar and dairy, add in a regular resistance routine, and have a little patience, losing lower abdominal fat will come," says nutritionist Jay Cowin, NNCP, RNT, director of formulations for Asystem. "The right fuels at the right time coupled with resistance routines (plus a little cardio) can have amazing effects on body composition." 

TRY INTERMITTENT FASTING: Limiting your window of time for eating can help stoke your body's ability to incinerate fat. That's the premise behind intermittent fasting. "When we sleep, we are fat-burning machines, and this spills over when we wake up; if we continue that fast for a few hours after we rise, we can utilize that ability to burn more belly fat," says Cowin. Extending that non-eating window to 11 or noon gives you roughly 16 hours of uninterrupted calorie burn. "Once we put carbs/sugar into our mouths our metabolism really slows down and we store the unburned calories," Cowin says. "The right fuels at the right time coupled with resistance exercise (plus a little cardio) can have amazing effects on body composition." 

SWITCH DINNER OUT TO LUNCH OUT: The friends we hang with play a big part in why and how we eat. Out to dinner, they may order extra appetizers, bread, desserts for the table, or another round of drinks, making it hard for you to stay focused on eating healthy. You don't want to stop dining with friends, so what can you do? "One tip is to meet for lunch rather than dinner," suggests weight-loss expert Ilana Muhlstein, MS, RDN, author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate – and You Can Too! "Lunches can be simpler to navigate, especially when it comes to skipping the dessert course and alcoholic drinks." And here's a way to prep for lunch that'll reduce the number of calories you consume: Have a low-cal pre-lunch snack or appetizer. A study in the journal Appetite found that eating an apple or ordering a clear soup before a restaurant meal can lower the total calories intake of the meal by 20%.

 

EAT FLAT-BELLY FOODS: "Eating for a flatter stomach should be about maintaining a calorie deficit (meaning consume fewer calories than you burn) by including low-calorie density, high-volume foods that keep you feeling full but do not cost a lot of calories," says National Academy of Sports Medicine Certified Nutrition Coach Karisa Karmali, founder of Self-Love and Fitness. That means eating what she calls "flat-belly foods" containing lots of water and fiber and foods high in protein. "Proteins (like lean chicken breast, fish, beans and whey protein smoothies) build muscle and raises your metabolic rate."  

BY: Jeff Csatari, Eat This Not That, SEPTEMBER 13, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of Eat This, Not That and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on Eat This, Not That and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on Eat This, Not That and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eat This, Not That and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eat This, Not That, Eat This, Not That employees, others appearing on the Site at the invitation of Eat This, Not That, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Scientific Tips to Keep Your Produce Fresher Longer”

TOMATO + CUCUMBER = FASTER SPOILAGE: The reason is ethylene, a gas from some fruits and vegetables that speeds ripening. It’s a big reason for food waste. So, store ethylene-emitting foods away from those that are sensitive to it.

Ethylene producers: Apple Cantaloupe Avocado Pear Tomato Pepper Banana

Ethylene sensitive: Mango Asparagus Peach Onion Eggplant Grape Cucumber

WASH YOUR GREENS: Leafy green vegetables such as spinach and bibb, romaine, red leaf, and other types of lettuce will stay fresher longer if you rinse them in cool water before refrigerating. Toss out any wilted or discolored leaves. Dry the greens in a salad spinner or shake off the water and wrap them loosely in paper towels. Seal them in a plastic bag or container.

LEAVE THE WAX ON: Many fruits and vegetables, especially those grown in warm climates, have a natural waxy outer layer to prevent shrinking. Some crops get a coating of artificial wax. Wash it off only just before you’re ready to eat. That helps prevent bruising and premature rotting. Coated produce includes apples, lemons, nectarines, oranges, cucumbers, bell peppers, potatoes, and eggplants.

TRIM CARROTS: Those green tops may be pretty. But they wick nutrients and freshness from the rest of the carrot. Slice off the green tops before storing. Refrigerate trimmed carrots loosely in a plastic bag in the crisper drawer. They should keep for several weeks. Pro tip: Save the greens to make pesto, chimichurri, or salad topping.

KEEP BANANAS COOL: Your sunny kitchen may be one of the worst places to keep these tropical fruits. Humid, warm air will speed up the browning. Keep them away from other produce. Once they’ve ripened to your liking, refrigerate bananas to extend their shelf life by a couple of days. The skin may turn mottled, but the inside should stay tasty.

FREEZE GINGER: Love the pungent flavor of fresh ginger but never use it quickly enough before it turns gnarly or moldy? Ginger, also called ginger root, can last in your fridge for a few weeks. To keep it longer, toss it in your freezer. Chop, grate, or slice the ginger (no need to peel it). Wrap tightly with foil or a freezer bag to keep out air. It’ll keep fresh for at least 3 months.

LET ONIONS BREATHE: Good air circulation is key to keeping decay at bay. Store onions without plastic wrap in a cool, dry spot. If they’re sold in a mesh bag, you can hang in on a hook in your pantry. Or make your own ventilated storage with an old, clean pair of pantyhose. Drop an onion in one leg and push it down to the toe. Then tie a knot above it, and drop another onion.  Cut onions will keep for several days in the refrigerator.

CHILL BERRIES: Strawberries are among the sweetest harvests of summer. But these tender fruits actually are cold hardy. In fact, strawberries, raspberries, blueberries, and blackberries should be refrigerated below 40 F, or even as cold as 32 F. That lengthens their shelf life. Moisture will turn them mushy or moldy quicker, so wash berries only at the last minute.

WRAP CELERY IN FOIL: Like most vegetables, celery is almost all water. It’s also sensitive to ethylene, the ripening gas. Help keep your celery from going limp by tightly covering it in foil and storing it in the crisper drawer. Or you can wrap it in a dry paper towel and put it into a plastic sleeve. The celery should last several weeks.

BAG YOUR LEMONS: A bright yellow pile of citrus can brighten up any kitchen counter. That’s also an ideal place to dry out your lemons and limes into hard orbs. But you can keep them juicy for up to a month. Seal the lemons tightly in a plastic storage bag with all the air out and put them in the fridge.

KEEP YOUR HERBS VERTICAL: Treat cilantro, parsley, and mint like cut flowers. Place them in jars with water and then refrigerate. Bouquets of other soft-stemmed herbs like basil may prefer the warmer temperature on your counter. Or try this: Place fresh dry herbs in a plastic produce bag and blow into it like a balloon. The carbon monoxide from your breath is a known food preservative and can help keep the greens perky.

VENT YOUR MUSHROOMS: They’re not a fruit or vegetable, but fungi. Mushrooms like to be kept cool and well-ventilated. A porous paper bag is a good choice. Free the mushrooms from their plastic-wrapped grocery container, which can trap moisture. They may keep in the fridge for up to a week. Run them under cool water just before you cook with them.

DEEP-CLEAN YOUR FRIDGE: Several things affect how quickly your food spoils. They include light, air, temperature, and time. One you can control is microorganisms like bacteria, mold, and yeast. So, wipe down the insides of your refrigerator regularly. White vinegar or soapy water work. Avoid packing too much food on the shelves and drawers so that air can circulate.

REVIEWED BY: Kathleen M. Zelman, MPH, RD, LD, on June 27, 2020, WebMD

REFERENCES:

Public Health Nutritionists of Saskatchewan: "Storing Fresh Vegetables."

Royal Horticultural Society: "Root vegetables: Storing."

Sweetwater Organic Community Farm: "Carrots."

National Onion Association: "Some Tips To Make Your Onion Experience Easier," “Storage and Handling.”

Baloian Farms: "Storing Onions."

PennState Extension: "Freezing Herbs."

Glad: "How to Store Lemons."

Fresh Direct Fruit Storage Guide: "Peaches & Plums."

American Heart Association: "Keep Fruits & Vegetables Fresher Longer."

Carolina Farm Stewardship Association: "7 Hacks To Keep Your Fruits And Vegetables Fresh For Longer."

Agriculture (Switzerland): “Challenges of Reducing Fresh Produce Waste in Europe -- From Farm to Fork.”

UC San Diego School of Medicine: “Ethylene in Fruits and Vegetables.”

Canadian Public Health Association: “Home Storage Guide for Fresh Fruit and Vegetables.”

Center for Food Safety (Hong Kong): “Food Safety Focus: The Coat on Fruits -- Wax?”

Iowa State University Extension and Outreach: “How to Store Fresh Ginger.”

PennState: “Your Produce May Be Getting Gassed In The Refrigerator.”

Foods: "Carbon Monoxide in Meat and Fish Packaging: Advantages and Limits."

The Mushroom Council: “How-To: Select, Store and Clean Mushrooms.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“13 Foods That Fight Inflammation”

Out-of-control inflammation can lead to obesity, heart disease, and cancer, among other conditions. Here's what inflammation actually is, and what to eat to fight it.

IS THERE AN ANTI-INFLAMMATORY DIET? Inflammation is part of the body’s immune response; without it, we can't heal. But when it's out of control, it can contribute to serious health issues, including chronic conditions like obesity, heart disease, and cancer. Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas, tells Health. The good news is, plenty of foods can actually curb inflammation. Add these items to your plate today.

FATTY FISH: Oily fish, such as salmon, mackerel, tuna, and sardines, are high in omega-3 fatty acids, which can help reduce inflammation. Aim to eat eight ounces of fish each week, and cook them in healthy ways. In one study, men who consumed the most omega-3s each day from baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of death from heart disease by 23%, compared with those who ate the least. Women had a less dramatic drop but also decreased their risk of heart disease. Not a fan of seafood? Fish oil supplements may help lower inflammation. Also, reduce your intake of omega-6 fatty acids (found in processed foods and some vegetable oils); a healthy balance between omega-3s and omega-6s is essential.

WHOLE GRAINS: Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood. some simple ways to incorporate 100% whole grains into every meal: Start the day with oatmeal or overnight oats, or whip rolled oats into a smoothie. Add cooked, chilled quinoa to a garden salad or grain bowl for lunch, then snack on popcorn popped in extra virgin olive oil or avocado oil. Serve a veggie-filled stir fry over a bed of brown rice at dinner, or add wild rice to a veggie chili or soup.

DARK LEAFY GREENS: Vitamin E may be key in protecting the body against pro-inflammatory molecules called cytokines. One of the best sources of this vitamin are dark green veggies, such as spinach, Swiss chard, kale, and broccoli. Dark greens and cruciferous vegetables also have higher concentrations of certain nutrients—like calcium, iron, and disease-fighting flavonoids—than veggies with lighter-colored leaves.

NUTS: Another source of inflammation-fighting healthy fats is nuts. Almonds are particularly rich in fiber, calcium, and vitamin E, and walnuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts are packed with antioxidants that can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are also a big part of the Mediterranean diet, shown in one study to reduce markers of inflammation in as little as six weeks.

SOY: Studies have suggested that isoflavones—compounds in soy that the body converts into estrogen-like chemicals—may help lower CRP and inflammation levels in women. One study published in the Journal of Inflammation found that soy isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice. Look for USDA certified organic soy foods, and avoid heavily-processed soy whenever possible—which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.

PEPPERS: “Colorful vegetables are part of a healthier diet in general,” Karen H. Costenbader, MD, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School, tells Health. "Colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch." Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation. Peppers, however, are nightshade vegetables—which some doctors and patients believe can exacerbate inflammation in people with rheumatoid arthritis. “What helps one person may be harmful to another,” says Dr. Zashin. “You just need to pay attention to your diet and your symptoms, and stick with what works for you.”

TOMATOES: Tomatoes, another nightshade veggie, may also help reduce inflammation in some people. (Of course, Dr. Zashin’s advice about what works for you, individually, applies here, as well.) Tomatoes are rich in lycopene, which helps reduce inflammation in the lungs and throughout the rest of the body. Cooked tomatoes provide even more lycopene than raw ones, so tomato sauce works, too—and a 2013 Iranian study found that tomato juice consumption was also beneficial for reducing systemic inflammation.

BEETS: This vegetable’s brilliant red color is a tip-off to its equally brilliant antioxidant properties. Beets (and beetroot juice) can not only reduce inflammation but may also protect against cancer and heart disease, thanks to their generous helping of fiber, folate, and powerful plant pigments called betalains.

GINGER AND TURMERIC: These spices, common in Asian and Indian cooking, have been shown in various studies to hold anti-inflammatory properties,” says Dr. Costenbader. Turmeric, the pungent, golden spice used in curry, appears to work in the body by helping to turn off NF-kappa B, a compound that's integral to triggering the process of inflammation, research shows. Turmeric's cousin ginger, meanwhile, may cut inflammation in the gut when taken in supplement form.

GARLIC AND ONIONS: These pungent vegetables are considered anti-inflammatory superstars for good reasons. Organosulfur compounds derived from garlic may lower the production of substances in the blood that boost inflammation. Quercetin, a flavonoid in onions, helps inhibit inflammation-causing agents at play in arthritis. For the greatest benefits, eat garlic raw, or let crushed or chopped cloves stand for 10 minutes before cooking. And opt for red or yellow onions or shallots instead of white or sweet varieties.

OLIVE OIL: Anything that fits into a heart-healthy diet is probably also good for inflammation—and that includes healthy, plant-based fats like olive oil, says Dr. Zashin. In fact, one Spanish study reported that the Mediterranean diet's heart-health perks may be largely due to its use of olive oil. Oleocanthal, the source of olive oil's distinctive aftertaste, has been shown to have similar anti-inflammatory effects as ibuprofen. A different study found that higher blood levels of alpha-tocopherol, a form of vitamin E in olive oil, were linked to better lung function; more gamma-tocopherol, a kind of vitamin E in corn and soybean oils, was associated with higher rates of asthma—possibly due to vitamin E's role in inflammation.

TART CHERRIES: Tart cherries contain the “highest anti-inflammatory content of any food,” according to a presentation by Oregon Health & Science University scientists. Research has found that tart cherry juice powder can reduce the inflammation in animal blood vessels by up to 50%; in humans, it helps athletes recover faster from intense workouts and decreases post-exertion muscle pain. Experts believe that eating 1.5 cups of tart cherries or drinking 1 to 1.5 cups of tart cherry juice a day may yield similar benefits. And, yep, the cherries have to be tart—sweet ones don’t seem to have the same effects.

BERRIES: All fruits can help fight inflammation in the body because they’re high in fiber and antioxidants. But berries have especially strong anti-inflammatory benefits—possibly owing to the powers of anthocyanins, the antioxidant flavonoids that give berries their rich color. A 2014 study found that higher blood levels of alpha-tocopherol, a form of vitamin E found in olive oil, were linked to better lung function—possibly due to the protective impact of this specific type of vitamin E on inflammation.

By: Amanda MacMillian, Health

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.