Niki Norberg is an amazing tattoo artist and his artwork speaks for itself.
Tuesday 5 July 2016
Monday 4 July 2016
Chattahoochee Plantation, The 10-Foot Wide City
In the early 1950s, Atlanta, the most populous city in the U.S. Georgia, was growing at an incredible rate spilling its borders into the surrounding areas. Within a short period of time, it had tripled its area by annexing vast regions to the northwest, southwest and south of the city. Not all of these regions were keen on becoming a part of Atlanta. There were concerns about the effectiveness of a government that big. Some people were also worried about the way the African-American population was growing in the city and gaining political mileage.
As the 1950s gave way to the 1960s, the civil rights movement picked up steam and many white families of Atlanta sold their homes and moved across the Chattahoochee River and into Cobb County, that lies to the northwest of the city. But when it became apparent that Atlanta planned to annex this region as well, Cobb County decided to take action.
Guy Found A Great Way To Get Rid Of An Annoying And Crappy Neighbor (2 pics)
When you have horrible neighbors, the living is never easy. But this guy has found an ingenious way to get rid of his crappy neighbors. He explained: “Soooo backstory. My downstairs neighbors were dicks. To the point where even tip toeing around my apt past 10 PM would elicit banging on the ceiling (floor?) and eventually escalated to the cops being called b/c my washer machine was being run at 9 PM.”
He ended up taking the joke a little too far, however, as 10 days or so were too much for his neighbors to handle.
7 Fruits That Are Even Healthier Than You Think
While you’ve been busy putting in some major sweat sessions at the gym and eating protein-rich and metabolism-boosting foods, there’s a good chance you’ve been eating plenty of fruits as well. The summer months offer an abundance of fresh produce in the grocery store and farm stands alike, so it may be the time of year to switch out your normal fruit picks with some different options. If you typically go straight for the apples and bananas and never stray from your norm, you’ll want to take a look at this list of the top 7 fruits that are even healthier than you think.
1. Papaya
You may not find these fruits growing anywhere near your apple orchards, but this tropical fruit offers a ton of health benefits. MSN discusses how papayas are high in vitamin C, which helps support your immune system, protect against arthritis, and prevent cardiovascular disease. They are also rich in fiber and antioxidants, and this together makes the papaya an effective fighter of cholesterol build-up in the arteries, which again works to prevent heart disease. If you’re feeling hungry, this fiber-rich fruit offers a filling snack without a ton of calories — there are only 67 calories in one small fruit.
Not only are papayas rich in vitamins, but they’re also great for relieving menstrual symptoms — the enzyme in papaya, called papain, assists in regulating menstrual flow and easing cramps. Try reaching for this fruit the next time you experience pain associated with your monthly cycle.
2. Kiwi
The kiwi, or kiwifruit, is small in size but big in nutritional impact. Kiwis are considered to be nutrient-dense, which makes them high in nutrients and low in calories, according to Medical News Today. This little fruit contains plenty of vitamin C to support the immune system and fight heart disease and cancer. Kiwis are also rich in fiber and potassium, which are both helpful in supporting the heart. Mark Houston, MD, MS, associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee, says that one of the most effective ways to reduce heart disease risk is to increase potassium intake and decrease sodium. Consuming kiwi in place of other salty treats throughout your day can offer you a tasty and nutritious bite that can really boost your health.
There is also evidence to suggest that eating kiwis may improve the quality of sleep in adults. Studies show that adults who have reported disturbances in their sleep, kiwis have helped them fall asleep and remain asleep for the duration of the night.
3. Grapes
Grapes may not be on the top of your list when you think about health foods, but you may want to start grabbing them for a healthy and sweet treat. Organic Facts describes how grapes are high in vitamins A, C, and B6, and they are high in minerals like potassium, calcium, and iron. If you’re looking to increase your bone strength, the copper, manganese, and iron in the grapes can help strengthen bones and prevent osteoporosis. In addition to aiding in bone health, grapes are great for the heart, as they help to prevent blood clots and ultimately can help prevent heart attacks.
There are also flavonoids in grapes, which are antioxidants that help to slow down aging and reduce the negative effects of free radicals. Resveratrol and quercetin, the two main types of flavonoids found in grapes, help to filter the blood and free your body of harmful toxins that can threaten your health.
If you’re feeling fatigued, then consider drinking some fresh light or white grape juice — the iron content in this type of juice is great for boosting energy and helping those who suffer from anemia and should be consumed over dark grape juice.
4. Dragon Fruit
Dragon fruits are more than just beautiful to look at — they are also full of beneficial nutrients, and if you haven’t tried one yet, you may want to. Mercola describes dragon fruits as having a number of benefits such as high vitamin C content, multiple B vitamins, protein, carotene, and good fatty acids. This fruit also contains calcium to support bones and teeth, and iron for an energy boost.
Captin, a phytochemical that is used as medication for those who have heart problems, is present naturally in the dragon fruit itself. The oil found in the seeds of the fruit is also helpful for those with digestive issues, as it acts as a natural and mild laxative. Not only do the seeds offer digestive support, but they are high in omega-3 and omega-6 fatty acids, which can help to lower the risk of cardiovascular disease.
The brilliant red coloring of the fruit comes from lycopene, which can also help reduce the risk of developing prostate cancer.
5. Blackberries
It’s no secret that berries are good for you, but the blackberry may just be the king of them all in terms of nutrition. The Huffington Post tells how the color of blackberries gives them away from the start — their color shows that they are high in antioxidants, and they actually have one of the highest antioxidant levels of all fruits. They are high in vitamin K, C, A, and B vitamins as well as calcium, iron, magnesium, and potassium. Blackberries are great for supporting the health of the heart, skin, and bones.
If you’re having intestinal troubles, then blackberries may be a good choice of snack for you as well, as the tannin present in these berries works to soothe inflammation in the intestines and provide relief for those experiencing diarrhea. Though the berries themselves are delicious, the leaves and bark of the plant are not without their benefits. Traditionally, the leaves of the blackberry plant have been used to treat inflammation in the gums, and the leaves can also be used to make tea.
6. Guava
Guava may be another exotic fruit that you’re not overly familiar with, but it packs quite a few benefits. Guavas are excellent sources of vitamin C, offering over 280% of your daily value in just one fruit, says SFGate. They are also high in vitamin A and potassium, and they contain good amounts of vitamin B-6, folate, thiamin, and riboflavin. If you’re looking for another fruit that can offer you a fiber boost, then guava may be your new go-to snack — one fruit contains 5 grams of dietary fiber, which aids in digestion and can help keep you feeling fuller for longer. Because of this fiber and the protein found in this fruit, guavas are known to be great for helping achieve weight loss goals.
Guavas also contain beta-carotene, lycopene, and other flavonoids like lutein and cryptoxanthin. These flavonoids are known for their antioxidant properties, and they can help fight free radicals that can ultimately cause cancer. Studies show that the lycopene in guavas prevents skin damage from UV rays and protects against prostate cancer, and there is roughly twice the amount of lycopene present in one guava versus one tomato.
7. Avocado
Though not the sweetest item on the list, avocados are known for their creamy texture and delicious contribution to Mexican cuisine. Better yet, they are one of the healthiest fruits, boasting high levels of vitamin K, C, B5, B6, and E, as well as high levels of folate and potassium. Authority Nutrition says that an avocado has more potassium than a banana, and they contain no cholesterol or sodium.
Avocados are high in fat — in fact, they are one of the fattiest plant foods to exist, but they are full of healthful monounsaturated fats that actually support heart health. Most of the fat found in an avocado is oleic acid, which has been shown to reduce inflammation and have positive effects on genes that are linked to cancer. Avocados have also been shown to reduce bad cholesterol levels and increase good cholesterol, resulting in overall better heart health.
In addition to being great for the heart and loaded with vitamins and minerals, avocados have a healthy amount of fiber as well. Soluble fiber helps lower cholesterol and supports intestinal health, and 25% of the fiber in an avocado is soluble.
1. Papaya
You may not find these fruits growing anywhere near your apple orchards, but this tropical fruit offers a ton of health benefits. MSN discusses how papayas are high in vitamin C, which helps support your immune system, protect against arthritis, and prevent cardiovascular disease. They are also rich in fiber and antioxidants, and this together makes the papaya an effective fighter of cholesterol build-up in the arteries, which again works to prevent heart disease. If you’re feeling hungry, this fiber-rich fruit offers a filling snack without a ton of calories — there are only 67 calories in one small fruit.
Not only are papayas rich in vitamins, but they’re also great for relieving menstrual symptoms — the enzyme in papaya, called papain, assists in regulating menstrual flow and easing cramps. Try reaching for this fruit the next time you experience pain associated with your monthly cycle.
2. Kiwi
The kiwi, or kiwifruit, is small in size but big in nutritional impact. Kiwis are considered to be nutrient-dense, which makes them high in nutrients and low in calories, according to Medical News Today. This little fruit contains plenty of vitamin C to support the immune system and fight heart disease and cancer. Kiwis are also rich in fiber and potassium, which are both helpful in supporting the heart. Mark Houston, MD, MS, associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee, says that one of the most effective ways to reduce heart disease risk is to increase potassium intake and decrease sodium. Consuming kiwi in place of other salty treats throughout your day can offer you a tasty and nutritious bite that can really boost your health.
There is also evidence to suggest that eating kiwis may improve the quality of sleep in adults. Studies show that adults who have reported disturbances in their sleep, kiwis have helped them fall asleep and remain asleep for the duration of the night.
3. Grapes
Grapes may not be on the top of your list when you think about health foods, but you may want to start grabbing them for a healthy and sweet treat. Organic Facts describes how grapes are high in vitamins A, C, and B6, and they are high in minerals like potassium, calcium, and iron. If you’re looking to increase your bone strength, the copper, manganese, and iron in the grapes can help strengthen bones and prevent osteoporosis. In addition to aiding in bone health, grapes are great for the heart, as they help to prevent blood clots and ultimately can help prevent heart attacks.
There are also flavonoids in grapes, which are antioxidants that help to slow down aging and reduce the negative effects of free radicals. Resveratrol and quercetin, the two main types of flavonoids found in grapes, help to filter the blood and free your body of harmful toxins that can threaten your health.
If you’re feeling fatigued, then consider drinking some fresh light or white grape juice — the iron content in this type of juice is great for boosting energy and helping those who suffer from anemia and should be consumed over dark grape juice.
4. Dragon Fruit
Dragon fruits are more than just beautiful to look at — they are also full of beneficial nutrients, and if you haven’t tried one yet, you may want to. Mercola describes dragon fruits as having a number of benefits such as high vitamin C content, multiple B vitamins, protein, carotene, and good fatty acids. This fruit also contains calcium to support bones and teeth, and iron for an energy boost.
Captin, a phytochemical that is used as medication for those who have heart problems, is present naturally in the dragon fruit itself. The oil found in the seeds of the fruit is also helpful for those with digestive issues, as it acts as a natural and mild laxative. Not only do the seeds offer digestive support, but they are high in omega-3 and omega-6 fatty acids, which can help to lower the risk of cardiovascular disease.
The brilliant red coloring of the fruit comes from lycopene, which can also help reduce the risk of developing prostate cancer.
5. Blackberries
It’s no secret that berries are good for you, but the blackberry may just be the king of them all in terms of nutrition. The Huffington Post tells how the color of blackberries gives them away from the start — their color shows that they are high in antioxidants, and they actually have one of the highest antioxidant levels of all fruits. They are high in vitamin K, C, A, and B vitamins as well as calcium, iron, magnesium, and potassium. Blackberries are great for supporting the health of the heart, skin, and bones.
If you’re having intestinal troubles, then blackberries may be a good choice of snack for you as well, as the tannin present in these berries works to soothe inflammation in the intestines and provide relief for those experiencing diarrhea. Though the berries themselves are delicious, the leaves and bark of the plant are not without their benefits. Traditionally, the leaves of the blackberry plant have been used to treat inflammation in the gums, and the leaves can also be used to make tea.
6. Guava
Guava may be another exotic fruit that you’re not overly familiar with, but it packs quite a few benefits. Guavas are excellent sources of vitamin C, offering over 280% of your daily value in just one fruit, says SFGate. They are also high in vitamin A and potassium, and they contain good amounts of vitamin B-6, folate, thiamin, and riboflavin. If you’re looking for another fruit that can offer you a fiber boost, then guava may be your new go-to snack — one fruit contains 5 grams of dietary fiber, which aids in digestion and can help keep you feeling fuller for longer. Because of this fiber and the protein found in this fruit, guavas are known to be great for helping achieve weight loss goals.
Guavas also contain beta-carotene, lycopene, and other flavonoids like lutein and cryptoxanthin. These flavonoids are known for their antioxidant properties, and they can help fight free radicals that can ultimately cause cancer. Studies show that the lycopene in guavas prevents skin damage from UV rays and protects against prostate cancer, and there is roughly twice the amount of lycopene present in one guava versus one tomato.
7. Avocado
Though not the sweetest item on the list, avocados are known for their creamy texture and delicious contribution to Mexican cuisine. Better yet, they are one of the healthiest fruits, boasting high levels of vitamin K, C, B5, B6, and E, as well as high levels of folate and potassium. Authority Nutrition says that an avocado has more potassium than a banana, and they contain no cholesterol or sodium.
Avocados are high in fat — in fact, they are one of the fattiest plant foods to exist, but they are full of healthful monounsaturated fats that actually support heart health. Most of the fat found in an avocado is oleic acid, which has been shown to reduce inflammation and have positive effects on genes that are linked to cancer. Avocados have also been shown to reduce bad cholesterol levels and increase good cholesterol, resulting in overall better heart health.
In addition to being great for the heart and loaded with vitamins and minerals, avocados have a healthy amount of fiber as well. Soluble fiber helps lower cholesterol and supports intestinal health, and 25% of the fiber in an avocado is soluble.
What is black cumin seed oil good for?
You may or may not have heard of Black seed (nigella sativa) before. It goes by many names, including black caraway, Roman coriander, and black cumin, to name a few. But no matter what you call it, these seeds are loaded with health benefits that we are only beginning to understand. From eliminating harmful bacteria to regenerating the body’s cells and tissues, here are 10 awesome research-backed health benefits of black cumin.
Health Benefits Of Black Seed
1. Type 2 diabetes – Researchers found that just two grams daily of black seed could result in reduced fasting blood sugar levels, along with decreased insulin resistance, and increased beta-cell function in the pancreas.
2. Epilepsy – Published in Medical Science Monitor, one study found black seed to be effective at reducing the frequency of seizures in children who resisted conventional treatment. Black seed indeed has anti-convulsive properties.
3. Colon Cancer – In cell studies, black seed has been found to have anti-cancer properties, inhibiting the growth of colon cancer cells specifically. In one animal study, the seed was able to fight colon cancer in rats successfully with no observable side effects. The same obviously can’t be said for conventional cancer treatments.
4. MRSA – The deadly and antibiotic-resistant bacterial infection known commonly as MRSA responded favorably to treatment with black seed in this study from the University of Health Sciences in Lahore, Pakistan.
5. Protection Against Heart Attack Damage – An extract from black seed has been shown to possess heart-protective qualities, dampening damages associated with heart attacks and boosting overall heart health.
Read: Health Benefits of 60+ Foods
6. Breast Cancer – A few studies have linked a thymoquinone extract from nigella sativa to reduced breast cancer tumor growth and increased apoptosis (cell death) in breast cancer cells.
7. Brain Cancer – A study published in the online journal PLoS One indicates thymoquinone from black seed can induce cell death in glioblastom
The 8 Worst Foods In Your Fridge
Most people think of their fridge as a nutritional safety zone, home to fresh and minimally-processed foods like fruits and veggies, yogurt, and milk. However, some of the staples you stash in there may not be as healthy as you think. In fact, new research published in the Journal of the Association for Consumer Research shows that most of us tend to overeat when we're consuming food that's been labeled "healthy" because subconsciously, we consider it less filling.
The solution? Knowing what the worst offenders are so it's easier to keep only truly good for you foods in your fridge—even down to the condiments. "If you don't have it in the house, you're not going to eat it, simple as that," says Sarah Krieger, RD, and spokesperson for the Academy of Nutrition and Dietetics.
Low-Fat Milk and Yogurt
By now you know that healthy fats—foods like avocados, nuts, and oils—are good for you. Yet it's still tempting to reach for the low-fat dairy products, isn't it? Well, new research from Tufts University, published in the journal Circulation, may change your mind: Scientists found that people who consumed full-fat dairy products had as much as a 46% lower risk of developing diabetes over the course of 15 years compared with those who drank skim milk and ate low-fat yogurt and low-fat cheese. And if that didn't convince you, another study—this one of more than 18,000 middle-age women, all part of the Women's Health Study—found that those who ate more high-fat dairy had an 8% lower chance of becoming obese over time compared to those who ate less.
Better option: Whole milk and full-fat yogurt. Not only does it have a richer taste, but nutrition experts also think the higher fat content may improve satiety, ultimately reducing total calorie intake and leading to weight loss.
Frozen Veggies with Sauce
Frozen vegetables are a great way to ensure you're getting your greens without worrying about them going bad. They also can hold a nutritional bonus: "Frozen veggies are often frozen close to the farm. The transit time is shorter so more nutrition is sealed in that bag," says Krieger. However, leave the bags with sauces included on the shelves. They contain much more fat and sodium than if you were to add a pat of butter at home. One cup of Birds Eye broccoli, cauliflower, and carrots contains just 34 calories and 40 mg of sodium. Compare that to one cup of the California Blend & Cheddar Cheese Sauce, which contains 141 calories, 693 mg sodium, and 7 g of saturated fat.
Better option: Buy plain frozen veggies and drizzle olive oil on top (or try these recipes to dress up your frozen veggies).
Mayo
Love it or hate it, there's no denying that mayonnaise is a major fridge staple. But with 100 calories per Tbsp, this condiment can turn a typical sandwich into a calorie bomb.
Better option: Mustard is a great alternative, but if you crave that creamy texture and rich flavor, try pesto, which is made with heart-healthy olive oil.
White Bread
You may think a loaf of reliable, all-American white bread is a harmless vehicle for peanut butter or other sandwich fillers. But white bread is made with refined flour, which has been stripped of the bran and the germ (as well as protein and key nutrients). Besides being lower in protein and fiber than whole wheat bread, studies show that these refined grains may even be dangerous for your heart.
Better option: Whole grain breads. Not only are they better for you from a weight-loss perspective, but Harvard University research also shows they may help you live longer: In one large, long-term study published in JAMA Internal Medicine, scientists found that eating more whole grains is associated with up to a 15% lower mortality—particularly cardiovascular disease-related mortality. Be sure that the whole grains you buy say "100% whole grains" and carry the Whole Grains Council stamp of approval.
Processed Meats
Last year, the World Health Organization issued a report stating that processed meat is carcinogenic. According to its International Agency for Research on Cancer—a group comprised of 22 scientists from 10 countries who evaluated more than 800 studies on meat and cancer—curing or smoking meats can lead to the formation of potentially cancer-causing chemicals. What's more, these meats often have as much as 1,000 mg of sodium per serving—nearly half your daily recommended intake. "Hot dogs and luncheon meats are so high in sodium, I cringe when I see their labels," says Krieger. Researchers at Harvard University found that people eating a 1.8-ounce serving of processed meat each day had a 42% higher risk of heart disease and 19% higher risk for type 2 diabetes. Other studies have shown that eating cured meats a few times a month puts you at risk for developing COPD.
Better option: You can still have deli meat—just stock your fridge with brands that offer varieties with no added nitrates and low sodium, like Applegate Farms and Hormel Natural.
Soda
Your typical can of soda contains about 140 calories and 10 tsp of sugar—not exactly the makings of a healthy thirst-quencher—and diet soda isn't any better. In fact, one recent study—and the largest of its kind—by scientists from the University of Iowa found that drinking two or more diet drinks a day may increase the risk of heart disease in otherwise healthy postmenopausal women by up to 30%. It also found diet soda drinkers are 50% more likely to die from a cardiovascular health–related disease. What's more, drinking both regular and diet soda has been linked to adult metabolic syndrome, high blood pressure, weight gain in the stomach area, and insulin resistance, which increases your odds for developing heart disease and type 2 diabetes. (Don't believe us? Check out 7 Nasty Side Effects of Drinking Diet Soda.) It's also not a great drink to keep in the fridge if you have kids or teenagers in the house. The extra calories from these sugar-sweetened beverages are a big determinant of childhood obesity.
Better option: Water, fresh juice, or iced tea. Just be sure to keep the juice to smaller servings.
Ice Cream
What's easier than picking up a carton of ice cream for dessert? And while even full-fat ice cream only contains about 150 calories per 1/2-cup serving, that little pint can be a portion control nightmare. If you go spoon-first into a pint, it's easy to consume 2 to 3 servings in a matter of minutes, leading to more fat, sugar, and calories than you bargained for. "Ice cream can be a trigger food," says Krieger. "So if ice cream is your dessert or snack of choice, buy individual containers for portion control."
Better option: Freeze containers of plain regular or Greek yogurt for a lower-cal treat. Top with fresh fruit, honey, or even a crushed up cookie.
Frozen Fries
Don't delude yourself into thinking that French fries you make at home are healthier than ones from a fast food joint. "Most frozen potato products are flash fried. The fat and salt contents are higher than if you did it yourself," says Krieger. One study from Harvard University found that eating certain foods caused people to pack on pounds more quickly than others. The worst culprit of weight gain? French fries! Eating one serving of French fries per day alone resulted in a 3.4-pound weight gain in 4 years.
Better option: Make your own fries. Cut up potatoes with the skins on (there are 60 different kinds of phytochemicals and vitamins in the skins and flesh), add some olive oil and a pinch of salt, and bake in the oven.
The solution? Knowing what the worst offenders are so it's easier to keep only truly good for you foods in your fridge—even down to the condiments. "If you don't have it in the house, you're not going to eat it, simple as that," says Sarah Krieger, RD, and spokesperson for the Academy of Nutrition and Dietetics.
Low-Fat Milk and Yogurt
By now you know that healthy fats—foods like avocados, nuts, and oils—are good for you. Yet it's still tempting to reach for the low-fat dairy products, isn't it? Well, new research from Tufts University, published in the journal Circulation, may change your mind: Scientists found that people who consumed full-fat dairy products had as much as a 46% lower risk of developing diabetes over the course of 15 years compared with those who drank skim milk and ate low-fat yogurt and low-fat cheese. And if that didn't convince you, another study—this one of more than 18,000 middle-age women, all part of the Women's Health Study—found that those who ate more high-fat dairy had an 8% lower chance of becoming obese over time compared to those who ate less.
Better option: Whole milk and full-fat yogurt. Not only does it have a richer taste, but nutrition experts also think the higher fat content may improve satiety, ultimately reducing total calorie intake and leading to weight loss.
Frozen Veggies with Sauce
Frozen vegetables are a great way to ensure you're getting your greens without worrying about them going bad. They also can hold a nutritional bonus: "Frozen veggies are often frozen close to the farm. The transit time is shorter so more nutrition is sealed in that bag," says Krieger. However, leave the bags with sauces included on the shelves. They contain much more fat and sodium than if you were to add a pat of butter at home. One cup of Birds Eye broccoli, cauliflower, and carrots contains just 34 calories and 40 mg of sodium. Compare that to one cup of the California Blend & Cheddar Cheese Sauce, which contains 141 calories, 693 mg sodium, and 7 g of saturated fat.
Better option: Buy plain frozen veggies and drizzle olive oil on top (or try these recipes to dress up your frozen veggies).
Mayo
Love it or hate it, there's no denying that mayonnaise is a major fridge staple. But with 100 calories per Tbsp, this condiment can turn a typical sandwich into a calorie bomb.
Better option: Mustard is a great alternative, but if you crave that creamy texture and rich flavor, try pesto, which is made with heart-healthy olive oil.
White Bread
You may think a loaf of reliable, all-American white bread is a harmless vehicle for peanut butter or other sandwich fillers. But white bread is made with refined flour, which has been stripped of the bran and the germ (as well as protein and key nutrients). Besides being lower in protein and fiber than whole wheat bread, studies show that these refined grains may even be dangerous for your heart.
Better option: Whole grain breads. Not only are they better for you from a weight-loss perspective, but Harvard University research also shows they may help you live longer: In one large, long-term study published in JAMA Internal Medicine, scientists found that eating more whole grains is associated with up to a 15% lower mortality—particularly cardiovascular disease-related mortality. Be sure that the whole grains you buy say "100% whole grains" and carry the Whole Grains Council stamp of approval.
Processed Meats
Last year, the World Health Organization issued a report stating that processed meat is carcinogenic. According to its International Agency for Research on Cancer—a group comprised of 22 scientists from 10 countries who evaluated more than 800 studies on meat and cancer—curing or smoking meats can lead to the formation of potentially cancer-causing chemicals. What's more, these meats often have as much as 1,000 mg of sodium per serving—nearly half your daily recommended intake. "Hot dogs and luncheon meats are so high in sodium, I cringe when I see their labels," says Krieger. Researchers at Harvard University found that people eating a 1.8-ounce serving of processed meat each day had a 42% higher risk of heart disease and 19% higher risk for type 2 diabetes. Other studies have shown that eating cured meats a few times a month puts you at risk for developing COPD.
Better option: You can still have deli meat—just stock your fridge with brands that offer varieties with no added nitrates and low sodium, like Applegate Farms and Hormel Natural.
Soda
Your typical can of soda contains about 140 calories and 10 tsp of sugar—not exactly the makings of a healthy thirst-quencher—and diet soda isn't any better. In fact, one recent study—and the largest of its kind—by scientists from the University of Iowa found that drinking two or more diet drinks a day may increase the risk of heart disease in otherwise healthy postmenopausal women by up to 30%. It also found diet soda drinkers are 50% more likely to die from a cardiovascular health–related disease. What's more, drinking both regular and diet soda has been linked to adult metabolic syndrome, high blood pressure, weight gain in the stomach area, and insulin resistance, which increases your odds for developing heart disease and type 2 diabetes. (Don't believe us? Check out 7 Nasty Side Effects of Drinking Diet Soda.) It's also not a great drink to keep in the fridge if you have kids or teenagers in the house. The extra calories from these sugar-sweetened beverages are a big determinant of childhood obesity.
Better option: Water, fresh juice, or iced tea. Just be sure to keep the juice to smaller servings.
Ice Cream
What's easier than picking up a carton of ice cream for dessert? And while even full-fat ice cream only contains about 150 calories per 1/2-cup serving, that little pint can be a portion control nightmare. If you go spoon-first into a pint, it's easy to consume 2 to 3 servings in a matter of minutes, leading to more fat, sugar, and calories than you bargained for. "Ice cream can be a trigger food," says Krieger. "So if ice cream is your dessert or snack of choice, buy individual containers for portion control."
Better option: Freeze containers of plain regular or Greek yogurt for a lower-cal treat. Top with fresh fruit, honey, or even a crushed up cookie.
Frozen Fries
Don't delude yourself into thinking that French fries you make at home are healthier than ones from a fast food joint. "Most frozen potato products are flash fried. The fat and salt contents are higher than if you did it yourself," says Krieger. One study from Harvard University found that eating certain foods caused people to pack on pounds more quickly than others. The worst culprit of weight gain? French fries! Eating one serving of French fries per day alone resulted in a 3.4-pound weight gain in 4 years.
Better option: Make your own fries. Cut up potatoes with the skins on (there are 60 different kinds of phytochemicals and vitamins in the skins and flesh), add some olive oil and a pinch of salt, and bake in the oven.
7 Foods That Can Make You Feel Totally Anxious
If you've ever found yourself pouring the crumbs from a bag of potato chips down your throat after a particularly stressful day, you know that emotions can affect what you eat. But did you know that what you eat could also mess with your emotions, exacerbating anxiety and leaving you feeling on edge, worried, and unable to concentrate?
It's true, says Ali Miller, RD, LD, CDE, registered dietitian and author of Naturally Nourished. While food may not be the main cause of these feelings, it can certainly affect their severity and how often they occur.
"Anxiety can be caused by inadequate brain levels of the neurotransmitters serotonin and GABA, which help reduce the influence of stress hormones, as well as excessive excitatory hormones such as glutamate and epinephrine, which can cause an anxiety and stress response," says Miller.
And, you guessed it, certain foods help aid in the production of those feel-good chemicals, while others elevate the anxiety-inducing ones. "Processed foods especially tend to perpetuate a vicious cycle of guilt, anxiety, cravings, and overeating, making it hard to stop eating them once you start." (Here's how to prevent a binge before it starts.)
The good news: Quelling your anxiety may be as simple as knowing your food triggers, then cutting them out or reducing your intake. Here, we've identified seven surprising foods that might be throwing your anxiety and sour mood into overdrive. (Try replacing them with these 13 stress-fighting foods.)
1. Coffee
Now hear us out—we're not telling you to stop drinking coffee and other caffeinated beverages altogether. (In fact, java can deliver some pretty amazing health perks.) But if you're feeling on edge, downing cup after cup could be partly to blame. Caffeine has a stimulant effect on the nervous system, says Miller—it causes a release of the stress hormone cortisol, triggering our "fight or flight" response, and has been shown to exacerbate anxiety and sleep problems, particularly in those with panic disorders and social anxiety.
And while caffeine does initially increase serotonin levels to make you feel pretty awesome, chronic release of serotonin due to excessive coffee consumption over time can actually cause you to become depleted in this neurotransmitter. To lessen caffeine's influence, consider scaling back to one or two 8-ounce cups of coffee per day. (We like Prevention's Don't Burn Out Roast Organic Coffee Beans.)
2. Diet Soda
Diet soda and energy drinks may be delivering a double dose of anxiety: Not only do they contain caffeine, but many also contain artificial sweeteners, like aspartame, which may significantly reduce levels of "feel good" serotonin in the brain. In fact, in one study, researchers at the University of Northwestern Ohio looked at the effect of aspartame on people with a history of depression and found that it significantly worsened symptoms, including feelings of anxiety. If it's a fizzy fix you crave, consider swapping your soda for a naturally flavored seltzer; if you use artificial sweeteners in your coffee or tea, try using a bit of stevia instead.
3. Beef Jerky
Jerky is increasingly being touted as a healthy snack—and it definitely can be, as long as it's not full of crappy additives. The problem with most options at the grocery store is they're loaded with monosodium glutamate (MSG), which can elevate brain levels of glutamate—one of the excitatory hormones we mentioned in the intro—and thereby increase anxiety and stress. One option that's actually good: The New Primal Original Beef Jerky, which is sourced from grass-fed cows, free of MSG, and far lower in sodium and sugar than most conventional picks.
But jerky isn't the only source of MSG, of course. Countless packaged and fast foods contain the stuff (think: flavored potato chips, cold cuts, dressings, frozen dinners), so opt for whole foods whenever possible.
4. Non-Dairy Creamer
Many conventional non-dairy creamers are sneaky sources of partially hydrogenated oils—aka trans fats, which also lurk in other ultraprocessed foods like French fries, cookies, doughnuts, and mozzarella sticks. That's a problem because these fats have been linked to impaired blood flow, including blood flow to the brain, which may be one reason why studies have linked them to depression, anxiety, and other mental health issues. One study found that people who mainly ate fried foods, processed meats, high-fat dairy, and sweetened desserts had a 58% greater risk of depression than people following a diet rich in whole foods, while another study found that chronic trans fat consumption increased anxiety in rats.
5. Pasta
Refined carbs like white pasta, white bread, doughnuts, candy, and sugary drinks can wreck your mood by causing rapid spikes and dips in blood sugar. Recently, researchers at Columbia University found that the higher a woman's blood sugar rose after eating sugar and refined grains, the higher her risk of depression. And in 2010, researchers from Princeton University found that rats fed a sugary diet became nervous and anxious when the sugar was removed, similar to what people experience when withdrawing from drugs. The good news, however, was that the Columbia study also found the reverse to be true: A diet high in whole grains, such as brown rice and quinoa, and produce actually lowers a woman's risk of depression. (Discover how to heal 95+ health conditions naturally with Eat for Extraordinary Health & Healing.)
6. Ketchup
Condiments like salad dressing and ketchup can be a sneaky source of high-fructose corn syrup (HFCS), which, like pasta and doughnuts, can cause anxiety-inducing spikes and dips in your blood sugar. Even worse: HFCS is sweeter than table sugar, which leads to increased consumption and perpetual cravings along with weight gain, says Miller. Opt for low-sugar condiments that are free of HFCS, like True Made Foods ketchup, barbecue sauce, and hot sauce.
7. Alcohol
While many people who feel anxious may turn to alcohol for relief (an estimated 20% of people with social anxiety disorder also suffer from alcohol dependence), the mood boost of booze is only temporary and can worsen anxiety over time. And even those who have never suffered from anxiety-related issues can develop problems as a result of alcohol abuse. That happens for a few reasons. One, alcohol is a depressant and messes with the proper functioning of your central nervous system, which controls how you process emotions. Two, alcohol can cause anxiety-inducing spikes and dips in blood sugar. And three, alcohol is a diuretic, which can lead to dehydration, causing impaired cognitive function and an inability to focus—both of which can contribute to feelings of anxiety. If you do need a little something to take the edge off after a long hard day, consider tipping back a mug of hot or iced chamomile tea instead of making that glass of wine a nightly habit.
It's true, says Ali Miller, RD, LD, CDE, registered dietitian and author of Naturally Nourished. While food may not be the main cause of these feelings, it can certainly affect their severity and how often they occur.
"Anxiety can be caused by inadequate brain levels of the neurotransmitters serotonin and GABA, which help reduce the influence of stress hormones, as well as excessive excitatory hormones such as glutamate and epinephrine, which can cause an anxiety and stress response," says Miller.
And, you guessed it, certain foods help aid in the production of those feel-good chemicals, while others elevate the anxiety-inducing ones. "Processed foods especially tend to perpetuate a vicious cycle of guilt, anxiety, cravings, and overeating, making it hard to stop eating them once you start." (Here's how to prevent a binge before it starts.)
The good news: Quelling your anxiety may be as simple as knowing your food triggers, then cutting them out or reducing your intake. Here, we've identified seven surprising foods that might be throwing your anxiety and sour mood into overdrive. (Try replacing them with these 13 stress-fighting foods.)
1. Coffee
Now hear us out—we're not telling you to stop drinking coffee and other caffeinated beverages altogether. (In fact, java can deliver some pretty amazing health perks.) But if you're feeling on edge, downing cup after cup could be partly to blame. Caffeine has a stimulant effect on the nervous system, says Miller—it causes a release of the stress hormone cortisol, triggering our "fight or flight" response, and has been shown to exacerbate anxiety and sleep problems, particularly in those with panic disorders and social anxiety.
And while caffeine does initially increase serotonin levels to make you feel pretty awesome, chronic release of serotonin due to excessive coffee consumption over time can actually cause you to become depleted in this neurotransmitter. To lessen caffeine's influence, consider scaling back to one or two 8-ounce cups of coffee per day. (We like Prevention's Don't Burn Out Roast Organic Coffee Beans.)
2. Diet Soda
Diet soda and energy drinks may be delivering a double dose of anxiety: Not only do they contain caffeine, but many also contain artificial sweeteners, like aspartame, which may significantly reduce levels of "feel good" serotonin in the brain. In fact, in one study, researchers at the University of Northwestern Ohio looked at the effect of aspartame on people with a history of depression and found that it significantly worsened symptoms, including feelings of anxiety. If it's a fizzy fix you crave, consider swapping your soda for a naturally flavored seltzer; if you use artificial sweeteners in your coffee or tea, try using a bit of stevia instead.
3. Beef Jerky
Jerky is increasingly being touted as a healthy snack—and it definitely can be, as long as it's not full of crappy additives. The problem with most options at the grocery store is they're loaded with monosodium glutamate (MSG), which can elevate brain levels of glutamate—one of the excitatory hormones we mentioned in the intro—and thereby increase anxiety and stress. One option that's actually good: The New Primal Original Beef Jerky, which is sourced from grass-fed cows, free of MSG, and far lower in sodium and sugar than most conventional picks.
But jerky isn't the only source of MSG, of course. Countless packaged and fast foods contain the stuff (think: flavored potato chips, cold cuts, dressings, frozen dinners), so opt for whole foods whenever possible.
4. Non-Dairy Creamer
Many conventional non-dairy creamers are sneaky sources of partially hydrogenated oils—aka trans fats, which also lurk in other ultraprocessed foods like French fries, cookies, doughnuts, and mozzarella sticks. That's a problem because these fats have been linked to impaired blood flow, including blood flow to the brain, which may be one reason why studies have linked them to depression, anxiety, and other mental health issues. One study found that people who mainly ate fried foods, processed meats, high-fat dairy, and sweetened desserts had a 58% greater risk of depression than people following a diet rich in whole foods, while another study found that chronic trans fat consumption increased anxiety in rats.
5. Pasta
Refined carbs like white pasta, white bread, doughnuts, candy, and sugary drinks can wreck your mood by causing rapid spikes and dips in blood sugar. Recently, researchers at Columbia University found that the higher a woman's blood sugar rose after eating sugar and refined grains, the higher her risk of depression. And in 2010, researchers from Princeton University found that rats fed a sugary diet became nervous and anxious when the sugar was removed, similar to what people experience when withdrawing from drugs. The good news, however, was that the Columbia study also found the reverse to be true: A diet high in whole grains, such as brown rice and quinoa, and produce actually lowers a woman's risk of depression. (Discover how to heal 95+ health conditions naturally with Eat for Extraordinary Health & Healing.)
6. Ketchup
Condiments like salad dressing and ketchup can be a sneaky source of high-fructose corn syrup (HFCS), which, like pasta and doughnuts, can cause anxiety-inducing spikes and dips in your blood sugar. Even worse: HFCS is sweeter than table sugar, which leads to increased consumption and perpetual cravings along with weight gain, says Miller. Opt for low-sugar condiments that are free of HFCS, like True Made Foods ketchup, barbecue sauce, and hot sauce.
7. Alcohol
While many people who feel anxious may turn to alcohol for relief (an estimated 20% of people with social anxiety disorder also suffer from alcohol dependence), the mood boost of booze is only temporary and can worsen anxiety over time. And even those who have never suffered from anxiety-related issues can develop problems as a result of alcohol abuse. That happens for a few reasons. One, alcohol is a depressant and messes with the proper functioning of your central nervous system, which controls how you process emotions. Two, alcohol can cause anxiety-inducing spikes and dips in blood sugar. And three, alcohol is a diuretic, which can lead to dehydration, causing impaired cognitive function and an inability to focus—both of which can contribute to feelings of anxiety. If you do need a little something to take the edge off after a long hard day, consider tipping back a mug of hot or iced chamomile tea instead of making that glass of wine a nightly habit.
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