The road to weight loss is a long, winding, and often rocky road for most people. You follow all the right plans, dieting and exercising, but still unable to lose weight and in some cases even gaining. Until recently there weren’t many other factors to consider other than caloric intake, exercise, and metabolism. A recent study performed at The Ohio State University, and published online in the Proceedings of the National Academy of Sciences seeks to suggest a factor that you might never expect: night time light exposure.

A lab test involving mice that were exposed to dim light at night over roughly 60 days gained 50% more body mass than ones who were subjected to a normal cycle of light and dark. They were fed the same amount of food, and shared the same levels of activity, and yet the group with the night time lighting appeared to get fatter. The lighting seemed to have the most effect in that even though they didn’t eat any more food than the other group; they were eating at times when they normally wouldn’t. In fact, as a control they were scheduled a precise feeding time instead of having food to eat whenever they were hungry. When this was the case, they did not gain more weight.

Now, the idea of lighting having an effect on weight gain may very well sound preposterous at first. However, after looking closer at the science of metabolism it makes a little more sense. The researchers believe that these dim levels of light have an effect on melatonin, a hormone that has important function in metabolism. They also believe that being exposed to light at night can disrupt genes that control when animals are active and when they eat.

Things that contribute to light exposure at night like TV and computer use have long been theorized to play a part in weight gain and obesity; however they are now being scrutinized from a different perspective. Before, the lack of physical activity that resulted from prolonged hours of TV watching and computer use at night was viewed as the main risk for obesity. With this new research it may be possible that the light exposure and opportunity for eating at the wrong times to properly metabolize the food could be as much or more to blame.

This data can’t be misconstrued as “just turn off the lights and you’ll lose weight”, but it can help some of the people who do everything else they’re supposed to and still struggle.

Stay lean
One of the most important ways to lower breast cancer risk is to avoid gaining weight. If you’re already overweight, trimming down before age 45 will lower the chance of developing breast cancer post menopause. Exercise can help to lower the levels of hormones which are related to breast cancer. Studies involving more than 100,000 women showed that those who exercised regularly were at less risk for breast cancer.

Moderation
Even though the correlation between diet and breast cancer prevention has been inconclusive, there has been a lot of hard evidence relating it to alcohol consumption. There has been much information about the positive benefits of moderate alcohol intake and heart disease- which kills far more women than breast cancer. However, if you are have other risk factors for breast cancer or a family history of it you may want to avoid it altogether.

Forget supplements
Soy foods are very common in eastern countries like China and Japan, and those countries also have some of the lowest breast cancer rates in the entire world. Soy foods like tofu have been shown to slightly lower risk for breast cancer, but soy supplements can have the exact opposite reaction. There are agents present in these supplements that can act like estrogen in the body, and cause cell changes that increase risk for cancer.

Fruits and Veggies
There hasn’t been much solid evidence linking diet to cancer risk, but there are facts that support the fact that maintaining a healthy weight (which can be achieved by eating a diet that is lower in calories) can. Studies from UC San Diego reveal that women who eat at least 5 servings of vegetables or fruits daily have cut their risk of breast cancer related death by half.

There are over 40 million Americans that suffer from seasonal allergies, and what’s worse is that most of the medications that help alleviate these symptoms have harmful side effects. Fortunately, there are some answers hiding in nature that are much safer than drugs, and have little to no side effects.

Quercetin
Quercetin is a plant pigment that can inhibit cells that produce histamine.  It’s naturally occurring, and can be found in various foods like citrus fruits and onions. Don’t plan on getting enough of it through your diet though, the amounts found in foods can be minimal. Depending on the severity of your symptoms, take up to 600mg of a quercetin supplement either preventatively or once your symptoms start. It has minimal side effects like headache or upset stomach in some cases.

Stinging nettle
Stinging nettle is a flowering plant that reduces histamine production when ingested. The average dose is between 500mg to 1000mg depending on the severity of the symptoms. Consult your doctor or allergist first, as some people can be allergic to stinging nettle. Rare cases can cause upset stomachs.

Fish oil
The same omega 3 fatty acids that can reduce inflammation that leads to heart disease also helps with allergies. When buying fish oil, be sure to read the label carefully. Make sure you’re getting mercury free fish oil that is either purified or pharmaceutical grade. This will ensure that what you’re buying is potent enough to have positive effects and has had any and all potential toxins removed. Typical dose is 2000mg a day.

The 5 Must-See Pit Stops on the Road to Weight Loss

Diet trends come and go as frequently as the sun rises and sets.  Each one has such amazing benefits in the early stages, but quickly seems to fizzle and fade all the while producing negative byproducts.  Different diets work for different people, but no matter which one works for you there are a few simple facts that are beneficial across the board.

Eat Slower

Untamed lightning is pretty fast, but did you know that it takes 20 minutes or more for the electrical signals that signify fullness to travel from your stomach to your brain?  When you eat faster, you eat more.  You’re likely to overshoot your calorie goals by leaps and bounds if you don’t take your time.  There are plenty of other negative effects from eating too quickly ranging from simple indigestion to far more serious long term issues in your digestive system.  If you eat slower, you chew slower and you’re likely to eat less.

Crash Diets

Crash and fasting diets can provide quick results, but the effects don’t often last.  When you lower your calorie intake to the degree that most of these call for, you significantly lower your rate of metabolism.  It works for a while, and makes perfect sense: if you have fewer calories to burn, you’ll burn them more slowly.  However, once you’re satisfied with your rapid weight loss and end the diet your body retains that rate of metabolism.  Therein lies the problem.  You return to eating as you did before, but your body’s metabolism stays at the same slow rate and the pounds will likely pile back on.

Skipping Meals

It may make sense at first thought that skipping a meal here and there will provide the same result as eating less.  This is another case of “great in theory, poor in execution”.  Skipping meals (especially breakfast) can lead to results similar to the crash diet.  If you skip a meal early in the day you’ll be likely to snack more frequently and lose track of those calories you’ve been keeping watch over.  Frequent, smaller meals or snacks are a great way to maintain your metabolism and curb hunger.

Frequent Weigh-Ins

Set Realistic Goals

When starting a diet it’s of vital importance to have a realistic goal in mind.  Whether it’s a long term or weekly goal, put it within reach.  Give yourself a challenge, but one you can defeat.  With this mindset you’ll be more likely to celebrate your success and continue doing what works best.  If you set out telling yourself that you’re going to lose 25 lbs in your first week, it will have more chance of also being your last.

4 Ways To Fight Allergies With Your Diet

• Omega can be the Alpha to preventing seasonal allergies.

Studies have shown that people who regularly eat foods that are high in omega-3 fatty acids suffer less frequently from allergies than those who don’t.  Omega-3’s can act as an anti-inflammatory, and naturally help keep airways from constricting and causing breathing problems related to seasonal allergies.  Cold water fish are high in omega-3 but it’s important to remember that unlike man, not all fish are created equal.  The most commonly available fish are usually farm raised, which means that they miss out on things that would be in their normal diet like algae.  Try specialty groceries where fresh fish is brought in frequently to get the most benefit.  This may carry a higher price tag, so you can also try fish oil supplements to get a healthy dose of omega-3.

• As the weather begins to heat up, encourage your menu to follow suit.

Spicy foods can help to unclog nasal passages by thinning the blood and increasing its flow.  This brings more oxygen to areas that are affected like the lungs and sinuses, and helps thin mucus.  Whether it’s spicy mustard on your hot dog, or some extra wasabi the next time you go for sushi, cranking up the heat can help clear your head.  You just might want to make sure you have a box of tissues handy if you’re cooking at home, or maybe ask your server for some extra napkins.

• Are you lactose intolerant?  You might wish you were.

Dairy products like milk and yogurt may be high in calcium, but their high protein can cause inflammation and excess mucus production.  Try limiting these types of foods, or stopping consumption altogether when your allergies are at their worst.  You can get a much more effective result by starting to remove dairy based foods from your diet by as much as six weeks, but if your allergies are particularly troublesome it’s always better late than never.  Remember, you can always supplement this lack of calcium from dairy with green vegetables, beans, and even almonds.  Also - be wary of extra wheat, and sugar as they, too, can cause excess mucus to form.

• Everybody else seems to be going green, so why not hop on?

Green tea has become a popular beverage trend over the last few years, but do you know why?  Not only is green tea loaded with antioxidants which help keep the body and immune system from breaking down, but it also contains a natural antihistamine.  There has even been some evidence that people who regularly drink green tea may have lower chances of heart disease and certain types of cancer.  Even if green tea in particular isn’t up your alley, most hot teas will still have calming effects and help reduce stress.  The more stressed you are, the more likely your immune system will be to falter, so drink up.

1.    Lose Weight Without Dieting.  Seriously.

Cutting down salt and excess sodium could help you shed pounds without even being on a diet.  When your intake of sodium is too high, your body retains more water.  This can cause up to seven pounds of extra fluid to be kept in the body.  Food servings should have somewhere between 200-400 milligrams of sodium to avoid overdoing it.  You can get rid of a bloated feeling and appearance just by limiting the salt.  If you’re exercising, drink water instead of sports drinks as they can contain the same amount of sodium as a can of soda.
2.    Get. More. Sleep.

More and more research points to a link between sleep deprivation and obesity.  One of the simplest facts is that if you’re up later, you’re more likely to overeat.  Another fact is that when your body is deprived of sleep it changes the levels of hormones that have to do with how full you feel, leptin and ghrelin.  If you get more rest you’re also more likely to have more energy, which will benefit you when implementing an exercise plan.
3.    Crave Control
The next time you have a hankering for that favorite high calorie treat of yours, curb the craving with your mind.  Think of a food that you absolutely hate, and then imagine eating them both together.  Let your imagination run wild with it, but to really hammer it home, focus on the taste and texture and you’ll likely forget that you ever wanted that brownie.

4.    Dine Out Without Gaining
You can eat out and keep from gaining weight by following a few simple rules.  Try asking for the lunch portion, or choosing an appetizer instead of the larger dinner portions.  This will likely guarantee you more of a single serving portion.  Ask for a “to go” box with your order and pack up half of your entrée before you even start eating.  Some places will even let you order half of the order “to go” when it’s served.  Limit starches by skipping the bread before your meal, but if you can’t resist the temptation then try to steer clear of potatoes or rice that may come with your meal.