12 Healthy Foods High in Antioxidants

Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.

When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells.

Sadly, chronic oxidative stress can increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer (1).

Fortunately, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases.

Scientists use several tests to measure the antioxidant content of foods.

One of the best tests is the FRAP (ferric reducing ability of plasma) analysis. It measures the antioxidant content of foods by how well they can neutralize a specific free radical (2).

The higher the FRAP value, the more antioxidants the food contains.

Here are the top 12 healthy foods that are high in antioxidants.

1. DARK CHOCOLATE

Lucky for chocolate lovers, dark chocolate is nutritious. It has more cocoa than regular chocolate, as well as more minerals and antioxidants.

Based on the FRAP analysis, dark chocolate has up to 15 mmol of antioxidants per 3.5 ounces (100 grams). This is even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants in the same serving size, respectively (3).

Moreover, the antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as less inflammation and reduced risk factors for heart disease.

For example, a review of 10 studies looked at the link between cocoa intake and blood pressure in both healthy people and those with high blood pressure.

Consuming cocoa-rich products like dark chocolate reduced systolic blood pressure (the upper value) by an average of 4.5 mmHg and diastolic blood pressure (the lower value) by an average of 2.5 mmHg (4).

Another study found that dark chocolate may reduce the risk of heart disease by raising blood antioxidant levels, raising levels of “good” HDL cholesterol and preventing “bad” LDL cholesterol from becoming oxidized (5).

Oxidized LDL cholesterol is harmful because it promotes inflammation in the blood vessels, which can lead to an increased risk of heart disease (6).

SUMMARY: Dark chocolate is delicious, nutritious and one of the best sources of antioxidants. Generally speaking, the higher the cocoa content, the more antioxidants the chocolate contains.

2. PECANS

Pecans are a type of nut native to Mexico and South America. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants.

Based on a FRAP analysis, pecans contain up to 10.6 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, pecans can help raise antioxidant levels in the blood.

For example, a study found that people who consumed 20% of their daily calories from pecans experienced significantly increased blood antioxidant levels (7).

In another study, people who consumed pecans experienced a 26–33% fall in oxidized blood LDL levels within two to eight hours. High levels of oxidized LDL cholesterol in the blood is a risk factor for heart disease (8).

Although pecans are a great source of healthy fats, they are also high in calories. So it’s important to eat pecans in moderation to avoid consuming too many calories.

SUMMARY: Pecans are popular nuts rich in minerals, healthy fats and antioxidants. They may also help raise blood antioxidant levels and lower bad cholesterol.

3. BLUEBERRIES

Although they are low in calories, blueberries are packed with nutrients and antioxidants.

According to a FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Several studies even suggest that blueberries contain the highest amount of antioxidants among all commonly consumed fruits and vegetables (9, 10).

In addition, research from test-tube and animal studies has shown that the antioxidants in blueberries may delay the decline in brain function that tends to happen with age (11).

Researchers have suggested that the antioxidants in blueberries may be responsible for this effect. They’re thought to do this by neutralizing harmful free radicals, reducing inflammation and changing the expression of certain genes (11).

Additionally, the antioxidants in blueberries, especially a type called anthocyanins, have been shown to reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure (12).

SUMMARY: Blueberries are among the best sources of antioxidants in the diet. They are rich in anthocyanins and other antioxidants that may help reduce the risk of heart disease and delay the decline in brain function that happens with age. 

4. STRAWBERRIES

Strawberries are among the most popular berries on the planet. They are sweet, versatile and a rich source of vitamin C and antioxidants (13).

Based on a FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Moreover, strawberries contain a type of antioxidant called anthocyanins, which give them their red color. Strawberries that have a higher anthocyanin content tend to be brighter red (14).

Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of “bad” LDL cholesterol and raising “good” HDL cholesterol (15, 16).

A review of 10 studies found that taking an anthocyanin supplement significantly reduced LDL cholesterol among people who had either heart disease or high LDL levels (17).

SUMMARY: Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.

5. ARTICHOKES

Artichokes are a delicious and nutritious vegetable not very common in the North American diet.

But they have a long history — people in ancient times used their leaves as a remedy to treat liver conditions like jaundice (18).

Artichokes are also a great source of dietary fiber, minerals and antioxidants (19).

Based on a FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Artichokes are especially rich in the antioxidant known as chlorogenic acid. Studies suggest that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes and heart disease (20, 21).

The antioxidant content of artichokes can vary, depending on how they are prepared.

Boiling artichokes may raise their antioxidant content by eight times, and steaming them may raise it by 15 times. On the other hand, frying artichokes may reduce their antioxidant content (22).

SUMMARY: Artichokes are vegetables with some of the highest levels of antioxidants, including chlorogenic acid. Their antioxidant content can vary based on how they are prepared.

6. GOJI BERRIES

Goji berries are the dried fruits of two related plants, Lycium barbarum and Lycium chinense.

They have been a part of traditional Chinese medicine for more than 2,000 years.

Goji berries are often marketed as a superfood because they are rich in vitamins, minerals and antioxidants (23, 24).

Based on a FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, goji berries contain unique antioxidants known as Lycium barbarumpolysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help combat skin aging (25, 26).

Moreover, goji berries may also be very effective at raising blood antioxidant levels.

In one study, healthy elderly people consumed a milk-based goji berry drink every day for 90 days. By the end of the study, their blood antioxidant levels had risen by 57% (27).

While goji berries are nutritious, they can be expensive to eat on a regular basis.

Moreover, there are only a handful of studies on the effects of goji berries in humans. Though these support their health benefits, more human-based research is needed.

SUMMARY: Goji berries are a rich source of antioxidants, including a unique type known as Lycium barbarum polysaccharides. These have been linked to a reduced risk of heart disease and cancer, and may help fight skin aging.

7. RASPBERRIES

Raspberries are soft, tart berries that are often used in desserts. They are a great source of dietary fiber, vitamin C, manganese and antioxidants (28).

Based on a FRAP analysis, raspberries have up to 4 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Several studies have linked the antioxidants and other components in raspberries to lower risks of cancer and heart disease.

One test-tube study found that the antioxidants and other components in raspberries killed 90% of stomach, colon and breast cancer cells in the sample (29).

A review of five studies concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of a variety of cancers (30).

Moreover, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the risk of heart disease (31, 32, 33).

That said, most of the evidence for the health benefits of raspberries is from test-tube studies. More research in humans is needed before recommendations can be made.

SUMMARY: Raspberries are nutritious, delicious and packed with antioxidants. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.

8. KALE

Kale is a cruciferous vegetable and a member of the group of vegetables cultivated from the species Brassica oleracea. Other members include broccoli and cauliflower.

Kale is one of the most nutritious greens on the planet and is rich in vitamins A, K and C. It’s also rich in antioxidants, providing up to 2.7 mmol per 3.5 ounces (100 grams) (3, 34).

However, red varieties of kale such as redbor and red Russian kale may contain nearly twice as much — up to 4.1 mmol of antioxidants per 3.5 ounces (3).

This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.

Kale is also a great plant-based source of calcium, an important mineral that helps maintain bone health and plays roles in other cellular functions (35).

SUMMARY: Kale is one of the most nutritious greens on the planet, partly because it’s rich in antioxidants. Although regular kale is high in antioxidants, red varieties may contain close to twice as much.

9. RED CABBAGE

Red cabbage has an impressive nutrient profile. Also known as purple cabbage, it is rich in vitamins C, K and A, and has a high antioxidant content (36).

According to a FRAP analysis, red cabbage provides up to 2.2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

That’s more than four times the amount of antioxidants in regular cooked cabbage (3).

This is because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color. Anthocyanins are also found in strawberries and raspberries.

These anthocyanins have been linked to several health benefits. They may reduce inflammation, protect against heart disease and reduce the risk of certain cancers (37).

What’s more, red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C may help strengthen the immune system and keep the skin firm (38, 39).

Interestingly, the way red cabbage is prepared can also affect its antioxidant levels.

Boiling and stir-frying red cabbage may boost its antioxidant profile, while steaming red cabbage may reduce its antioxidant content by almost 35% (40).

SUMMARY: Red cabbage is a delicious way to increase your antioxidant intake. Its red color comes from its high content of anthocyanins, a group of antioxidants that have been linked to some impressive health benefits.

10. BEANS

Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular.

Beans are also one of the best vegetable sources of antioxidants. A FRAP analysis found that green broad beans contain up to 2 mmol of antioxidants per 3.5 ounces (100 grams) (3).

In addition, some beans such as pinto beans contain a particular antioxidant called kaempferol. This antioxidant has been linked to impressive health benefits, such as reduced chronic inflammation and suppressed cancer growth (41, 42).

For example, several animal studies have found that kaempferol may suppress the growth of cancers in the breast, bladder, kidneys and lungs (43, 44, 45, 46).

However, because most of the research supporting the benefits of kaempferol has been in animals or test tubes, more human-based studies are needed.

SUMMARY: Beans are an inexpensive way to increase your antioxidant intake. They also contain the antioxidant kaempferol, which has been linked to anticancer benefits in animal and test-tube studies.

11. BEETS

Beets, also known as beetroot, are the roots of a vegetable scientifically known as Beta vulgaris. They have a mild taste and are a great source of fiber, potassium, iron, folate and antioxidants (47).

Based on a FRAP analysis, beets contain up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams) (3).

They’re particularly rich in a group of antioxidants called betalains. These give beets their reddish color and have been linked to health benefits.

For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract (48, 49).

Additionally, beets contain other compounds that may help suppress inflammation. For example, a study found that taking betalain capsules made from beetroot extract significantly relieved osteoarthritis pain and inflammation (50).

SUMMARY: Beets are a great source of fiber, potassium, iron, folate and antioxidants. They contain a group of antioxidants called betalains that have been linked to impressive health benefits.

12. SPINACH

Spinach is one of the most nutritionally dense vegetables. It’s loaded with vitamins, minerals and antioxidants, and is incredibly low in calories (51).

Based on a FRAP analysis, spinach provides up to 0.9 mmol of antioxidants per 3.5 ounces (100 grams) (3).

Spinach is also a great source of lutein and zeaxanthin, two antioxidants that may help protect your eyes from damaging UV light and other harmful light wavelengths (52, 53, 54).

These antioxidants help combat damage to the eyes that free radicals may cause over time.

SUMMARY: Spinach is rich in nutrients, high in antioxidants and low in calories. It’s also one of the best sources of lutein and zeaxanthin, which defend the eyes from free radicals.

The Bottom Line

Antioxidants are compounds that your body makes naturally. You can also get them from foods.

They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Unfortunately, oxidative stress raises the risk of heart disease, cancers, type 2 diabetes and many other chronic diseases.

Fortunately, eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.

By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits.

7 Reasons Your Blood Pressure Is Unexpectedly Through the Roof

Even if you’re in tip-top shape, your blood pressure could go from totally normal to sky-high in a matter of minutes. The worst part is, you may have no idea it’s happening. While we know diet and exercise play a role in maintaining consistently normal levels, some people suffer from high blood pressure that seemingly appears out of the blue. A sudden spike could be the result of routine habits or nothing more than a fluke. Whatever the case, it’s time to stop wondering why your otherwise healthy BP levels sometimes reach an all-time high.

Here are seven everyday factors that could be sending your blood pressure through the roof.

1. You hate the doctor’s office 

Lots of folks would rather skip their annual visit, but routine exams are part of being a healthy adult. Preventative screenings, ongoing monitoring, and the like are what help keep your body performing at its best. Regardless of the nature of the visit, though, some people experience elevated blood pressure just by walking through the door.

According to research, “White-coat hypertension occurs in 15% to 30% of subjects with an elevated office blood pressure, and the phenomenon is reasonably reproducible.” So, if your chart history shows HBP readings with every visit despite an otherwise healthy lifestlyle, white-coat hypertension with you could be behind it.

What to do about it 

If this happens to you, it’s important to take some preventative measures before stepping foot in the doctor’s office. For instance, give yourself plenty of time to get there so you’re not rushed. Furthermore, ask the nurse or doctor to take your blood pressure at the end of the appointment to help get a more accurate reading. If this is a consistent problem, it might be in your best interest to get an at-home monitor. That way, you can take your blood pressure when you’re totally relaxed, and keep an ongoing log to show your doctor during each visit.

2. You have a full bladder 

Believe it or not, holding your pee can have a negative impact on your blood pressure. Middle-aged women should be particularly conscious of this. In fact, research has found “systolic and diastolic blood pressure is increased by urine-holding at least 3 hours after the last urination in middle aged women.”

What to do about it 

There’s not too much explaining to do here, except for knowing it’s important to use the bathroom when you need to. Additionally, whenever you’re about to have your blood pressure taken, whether at home or at your doctor’s office, be sure you’ve emptied your bladder prior to being tested.

3. You’re too stressed 

As we know, stress plays a major role in raising blood pressure. Whether it be a grueling day at work or ongoing troubles at home, stress requires attention on your part. Much like being in a rush on your way to the doctor’s office, a spike in stress can wreak havoc on your body and mind, which is why it’s crucial to learn proper stress management skills that are right for you.

What to do about it 

When it comes to diffusing a stressful situation, everyone’s needs are different. According to Harvard Health Publications, there are some methods worth testing out. For instance, learn how to best nurture yourself, such as treating yourself to a massage, taking a nap, or listening to calming music. You can also hone your time management skills, learn relaxation techniques, or work on strengthening your social network.

4. You take certain medications 

Certain medications — short or long term, prescription or over-the-counter — can impact a person’s blood pressure. For instance, NSAIDS, such as Aleve, Advil, and Motrin, may raise a person’s blood pressure, Mayo Clinic says. And prescription drugs, such as antidepressants and hormonal birth control can also cause a spike.

What to do about it 

Before beginning any new medication or treatment plan, it’s imperative to discuss all potential risk factors and side effects with your doctor. Depending on the current state of your overall health, he or she may suggest lifestyle changes, or even an additional medication to counteract the negative side effects of that medication. In turn, this will help in managing your high blood pressure.

5. You drink lots of caffeine 

Slamming energy drinks or caffeine-loaded coffee throughout the day will give you more than just the jitters. According to Mayo Clinic, “Caffeine can cause a short, but dramatic increase in your blood pressure, even if you don’t have high blood pressure.” While the exact cause is unknown, the experts say the sudden spike in blood pressure may be because a hormone that helps keep the arteries widened gets blocked. Additionally, other researchers believe it has to do with how caffeine impacts your adrenal glands.

What to do about it 

The best way to combat the negative effects of caffeine, as you might have guessed, is to avoid it. Instead of grabbing an energy drink when you need an extra boost, get up and go for a walk to get some fresh air. Furthermore, be sure you’re drinking plenty of water throughout the day. Your body will eventually adjust to less caffeine.

6. You have your period 

Dealing with your period can be unpleasant, given the mood swings, chocolate cravings, and fatigue. And according to Everyday Health, your blood sugar levels can fluctuate during that time of the month, as well. “Fluctuations in hormone levels before and during a woman’s period may trigger temporary insulin resistance, which in turn causes blood sugar levels to shift,” the publication writes. It’s important to keep a watchful eye on this, especially if you’re diabetic.

What to do about it 

If you notice any changes in how you feel during your period, it’s important to discuss them with your doctor. Or, if you have an at-home monitor, take your blood pressure and keep a daily log. If you see a spike only during a certain time of the month, it may be time to change up your eating habits and workout regimen.

7. You cross your legs 

It’s natural for most adults to cross their legs at the knee, especially while trying to switch positions throughout a long day of sitting in an office chair. But be careful, because doing so too often could cause your blood pressure to spike. Although research is somewhat lacking, one small study found blood pressure does increase when legs are crossed.

What to do about it 

When you want to change your sitting position, take to the floor for some yoga stretches, or switch to standing at your desk, if possible. Additionally, when you’re actually getting your blood pressure taken, be sure to keep your legs uncrossed, feet flat on the floor. While the nurse should remind you of this, they’re human too, so it’s possible they could forget. Just a good thing to keep in mind the next time you’re getting your vitals taken.

Symptoms of sudden high blood pressure 

Remember our mention of possible symptoms of sudden high blood pressure? Well, the time has come to give you a rundown of major red flags you definitely shouldn’t ignore. Doctors Health Press says to look out for blurred vision, headache, and weakness or numbness in arms, legs, and face. If you’ve ever experienced similar symptoms, regardless of whether your medical history has ever recorded HBP levels, it’s important to communicate this information with your doctor immediately.

Doctors Reveal 12 Things You’re Doing Wrong Every Day

If you’re like most people, you probably try and incorporate some health habits into your daily routine — or, at the very least, you do your best not to purposely sabotage your health. But there are a lot of common misconceptions about what is and isn’t good for us, so it’s important to talk to your doctor about your practices.

No one wants to harm their health with their daily habits. But according to some doctors, that’s exactly what you may be doing.

1. Skipping flossing 

Admit it: You don’t floss often, if at all. While it’s entirely too common to avoid this simple habit, according to the American Academy of Periodontology, this is a good way to get gum disease.  And since gum disease and heart disease are linked, taking care of your teeth and gums incorrectly can actually kill you. 

2. Breathing incorrectly 

Breathing might be an automatic function, but that doesn’t mean we’re always doing it correctly. According to Dr. Belisa Vranich, a self-minted Breathing Instructor, we’re born with proper breathing habits, but we lose them as we grow. If you breathe vertically, you ignore your diaphragm, which can lead to problems. Focus on expanding your entire abdomen like a cylindrical balloon. 

3. Showering 

Long, hot showers are a guilty pleasure for many, and they seem beneficial — staying clean is healthy, after all. But Heidi Waldorf, MD, has bad news: Long, hot showers can disrupt your normal skin barrier, stripping away your natural proteins and lipids and leaving you feeling dry and itchy. You can also remove too much “good” bacteria from your body and worsen skin conditions like eczema. 

4. Eating too quickly 

You probably already know that a poor diet is bad for your health, but eating too fast is also a terrible idea. A 2008 study led by Hiroshima University cardiologist Dr. Takayuki Yamaji showed that many of the fastest eaters developed metabolic syndrome.  And considering the subjects were monitored for five years, this was no quick study. 

5. Dirty laundry 

Are you washing out your washing machine regularly? If not, you could be leaving behind harmful bacteria that can get on your clothes, says Dr. Alexandra Sowa, an internist at NewYork-Presbyterian Hospital/Weill Cornell Medical Center. Washing clothes can sometimes leave them contaminated with bacteria from old loads of laundry. Dr. Sowa recommends cleaning washing machines periodically by running them for a regular cycle with bleach and water but without clothing. 

6. Are you sleeping right? 

70 million Americans don’t sleep well for a variety of reasons: Stress, insomnia, business, you name it. Some sleep doctors have some rather odd tips for falling asleep, such as reading at bedtime, blowing bubbles, and listening to soft, calming music just before you turn out the light. Whatever you need to do, getting control of your sleep habits will improve your health. 

7. You’ve got your hangover recovery wrong, too

Whether you’re a regular drinker or you let loose on New Year’s Eve or your cousin’s wedding, hangovers happen to the best of us. Despite what you may have heard, doctors recommend steering clear of Aspirin (stick to Advil and Tylenol), drinking copious amounts of water, and getting some light exercise so your body produces more endorphins. Other than that, you’ll just have to wait it out.

8. Sitting for long periods of time

Desk jobs may seem less dangerous than more daring professions, but sitting all day is terrible for your health and may even shorted your life span. In fact, some doctors are even calling sitting the new smoking. If you must be sedentary, get up throughout the day and stretch your legs, and make sure you’re exercising regularly.

9. Watching too much TV

We’ve always known that watching too much TV isn’t great for either children or adults. But new research, some conducted by doctors, suggests it can actually shorten your life. Japanese research has shown that people who sit in front of a television for five hours or more a day have more than twice the risk of developing a deadly blood clot as those who watch for two hours or less. Stick to a few favorite shows, then get up and do something.

10. Popping painkillers too quickly

While there’s nothing wrong with using painkillers to help endure life’s aches, experts warn that you should use them sparingly. One of the biggest misconception is that OTC pain meds are harmless.

“There is great concern that people think these drugs are benign, and they are probably not,” said Dr. Peter Wilson, a member of an expert panel convened by the FDA to sift through new evidence on painkillers. “The thought is these are good for short-term relief, probably for your younger person with no history of cardiovascular trouble.”

11. You stress out too much

While a little stress in life is both unavoidable and necessary, too much can wreak havoc on your body and eventually kill you. Find healthy habits to help lower your stress levels, like exercise, meditation, and listening to relaxing music. They really do help.

12. Please stop skipping breakfast

You may have heard some conflicting information — breakfast is thought to be “the most important meal of the day,” but some studies suggest it isn’t so bad to miss your morning meal (not to mention the trend of intermittent fasting). But doctors say skipping breakfast may be bad for your heart, so if you have a family history of heart-related illnesses, it’s best not to risk it.

Wade through the health myths

If you’ve been guilty of any of these habits thinking they were healthy, don’t worry — there are so many commonly believed health myths floating around, you’re bound to hear a few of them. If you ever have questions, don’t hesitate to reach out to your doctor.

Stop driving your doctor crazy

Your doctors want to see you for your regularly scheduled checkups and when you have troubling symptoms. But please, don’t be a know-it-all or try to argue with your doctor, especially using “I Googled” as a defense. Also, don’t pull a no-show on your scheduled appointment date.

In between visits, you may want to reconsider these 12 things doctors say you’re getting wrong.

Please don’t say ‘I Googled’

We’ve all plugged a simple symptom or two into a search engine or on WebMD only to come to the conclusion that we have a terrible incurable disease. But doctors wish you would stop self-diagnosing yourself via Google and let them help you. There’s even a term for this: cyberchondria.

Where Does Fat Go When We Lose It? The Answer Will Blow Your Mind

This may seem like a silly question, but it's one we've all pondered at least a few times along our weight-loss journeys. Where does the fat go when we lose weight? Do the fat cells burst and flush out? Do we expel it during bathroom breaks? Do little fairies fly in at night and swipe away all that unwanted jiggle? Let's get into the science, dispel some myths, and answer some (fat-)burning questions.

First of all, there is a difference between weight loss and fat loss. Weight loss is an overall decrease in the number on the scale. This could be from water loss, muscle loss, fat loss, or even getting a drastic haircut (and no, we're not referencing your bangs in high school). Fat loss, however, is the amount of body fat we lose, and this is done when the body burns off more calories than it consumes in a given day. 

According to certified personal trainer Heather Neff, "To lose fat, you need to rev up your metabolism with plenty of exercise and good nutrition." But you can't live without fat. It's as indispensable to your body as muscle, blood, and bone!

Sounds crazy, right? The truth is that fat doesn't make you fat, as many have been led to believe; "it helps to burn fat and aids in so many body processes," Neff said. Fat is the delivery system for hormones. It is essential for brain function, muscle growth, and so much more. Now before you jump for joy on the way to the nearest Dunkin' Donuts, I have the unenviable task of making it clear that we're talking about healthy fats that can be found in foods such as avocados, eggs, lean meats, organic dairy, nuts, seeds, bananas, and others.

OK, so you can't exactly cut fat out of your system, but where does fat go when you lose it? The answer to that may surprise you. According to a study by Australian physicist Ruben Meerman and University of New South Wales professor Andrew Brown, the majority of the "lost" mass is breathed out as carbon dioxide. The research, published in the British Medical Journal, suggests that many doctors and dieticians still harbor the misconception that fat is converted to energy, heat, or muscle. In reality, as Mr. Meerman points out in a news release, it simply "goes into thin air."

So the fat doesn't leave your body in the form of urine or feces (well, not completely). If you lose 20 pounds, just over 80 percent of that is going to be exhaled by the lungs, and the remainder will be excreted via urine, feces, sweating, and tears (happy ones, we hope). 

All of this might make you rethink your next workout in favor of some breathing exercises to ramp up your fat loss. Unfortunately, you cannot lose weight simply by making yourself breathe faster (hyperventilating). It doesn't work that way. It happens through a metabolic process, so don't go making yourself light-headed. Just keep your metabolism in check by moving during the day and eating whole, healthy foods. Also drink plenty of water, because it needs to be replaced as we lose it faster during exercise through sweat and respiration. Eventually, the weight will come off and it'll mostly be expelled through your breath — but you'll only see real results by working out and eating right.

The Costco Foods You Should Never Have in Your Kitchen

There is so much appeal when it comes to shopping at Costco. The biggest plus, by far, is that you can buy so many things in bulk, especially food. But is that always such a good thing? The truth is, many foods go bad much faster than we think. And the next thing you know, your refrigerator and pantry are full of rancid food because you bought more than you could consume in time.

Not all Costco items fall into this category, but which ones do? Here are 15 foods you should never have in your kitchen.

Jerky 

If you do an online search, you’ll see that there are many outlets for buying jerky in bulk. So stocking up at Costco is a good idea, right? Quite the contrary. Eat This, Not That! tells us that an opened pack of jerky really needs to be eaten within three days and then stored in the refrigerator. Even then, that jerky only lasts a couple weeks. (Not ideal for a bulk buy.) 

Nuts 

This may comes as a surprise, but the giant quantities of Kirkland nuts aren’t a smart buy. (Yes, even in spite of their mass popularity.) Eat This, Not That! explains that, unless you plan to put mountains of nuts in air-tight containers in the freezer, the oils in them are going to make them age quicker than you think. So unless you’re hosting a huge Super Bowl party, you’re better off buying a smaller amount. 

Bulk condiments 

Big vats of ketchup and mustard may sound like a great buy, especially if you have little ones running around the house that put them on everything. But as it turns out, these popular condiments have a much shorter shelf life than you think. Even though an opened container of ketchup is technically good for about nine months, it’s still slowly going bad in your refrigerator. And if you have a big container of it? That’s just wasteful. 

Processed snacks 

Sure, buying your favorite sweet and salty snacks in bulk sounds like a good idea. But buyers beware — this can actually lead you to eat more. Especially if you spend long work hours sitting at a desk, or in your home office. “Plop a supersized bag of trail mix on your desk, and you’ll keep sticking your hand in whether or not you’re hungry,” Brian Wansink, Ph.D tells Shape.com. 

Cereal 

Big boxes of cereal are already tempting to buy, and the bulk cereal from Costco is shoppers’ kryptonite. But like with processed snacks, buying cereal in bulk just makes you eat more of it. If you’re buying it for your kids, they may not eat it as fast or decide in the middle of the batch that they don’t like it anymore. (Come on, all kids do it.) Then, you’re left with stale cereal, and a waste of money. 

Produce 

For starters, everyone should have fresh produce in their diet. You just have to get it from a good source. And Costco is definitely not a destination for good fruits and vegetables. The produce there is pumped with preservatives to make its shelf life longer. Plus, this subpar produce is actually more expensive than it is at gorcery stores, according to research done by Lifehacker. 

Bacon 

Many outlets praise buying this sinful meat in bulk from Costco. But unless you’re feeding a ton of people at once, even freezing your Kirkland bacon isn’t a good idea. You’re not likely to eat all of it before it goes bad, so you will be tempted to eat more of it so it doesn’t outlast its shelf life. Plus, bacon in general isn’t good for your health, so having a ton of it around isn’t good for you. 

Flour 

Yes, buying flour in bulk sounds like a great idea. You can bake with it, add it to stews, whatever floats your boat. But having too much refined flour in your diet adds fat to your midsection, and can lead to health ailments such as obesity, heart disease and diabetes. Flour also attracts moisture over long periods of time and goes rancid. 

Coffee 

Caffeine addicts may love the idea of buying coffee in bulk. But even though buying coffee at Costco seems cost-efficient, you aren’t like to drink it all before it its three month freshness date rolls around. (No, not even the biggest caffeine zombie can put down that much Costco coffee on time.) 

Cooking oil 

Just like with condiments, cooking oil slowly goes bad before the expiration date printed on its bottle. Whether its olive oil, coconut oil, or canola oil, you’ll inevitably end up cooking with a product that going bad. Livestrongtells us that consuming rancid oil over period of time can damage arteries and act as caner-causing carcinogens. 

Anything new to you 

That’s great if you want to try a new food. But buying it in bulk from a place like Costco is never a good idea. In addition to potentially being a waste of money — what if you end up strongly disliking it? — but you could so be encouraging yourself to overeat something that will cause you to gain a ton of weight. Do your waistline a favor and save sampling new foods for your grocery store run. 

Baby formula 

Stocking up on Kirkland formula before a baby comes may sound like a great idea. But what if the baby had an allergic reaction to something in the formula? You end up not just having a sick baby in need of care, but a kitchen full of formula that will likely go bad and go to waste. 

Spices 

Spices have a surprisingly long shelf life. But even if you cook everyday, buying them in bulk is not advised. Even a well-sealed bottle of spices goes stale faster than you think, leaving you cooking and seasoning with old ingredients. Old spices may not spoil in a way that makes you sick, but there isn’t any upside to eating a spice that is past its prime. 

Baking soda 

Like with flour, baking soda starts to lose its freshness much faster than its label lets on. Baking soda attracts moisture, and may become rancid and lose its effectiveness. Plus baking soda attracts odors, which can affect how they make your food taste if you still use it.

  

Whole grains 

There is such thing as having too much of a good thing. Like nuts, whole grains contain oil that make them age rapidly — even though they appear to be a dry food product. Whole grains, and any other food on this list containing oils, should be bought somewhere other than Costco.

12 Foods Diabetics Should Avoid

Diabetes is quite possibly the most significant health problem currently facing North America. With more and more people being diagnosed with type 2 diabetes — the type of diabetes that typically appears later in life and can often be directly linked to diet and lifestyle choices — the issue threatens to overwhelm healthcare facilities for years to come.

That’s because a diagnosis of diabetes presents the individual with a number of serious health consequences, from greater risk of heart and kidney disease to loss of sight. It can even lead to the loss of certain parts of the body, like arms and legs, because it often impacts circulation. For all of these reasons, it’s absolutely vital that anyone with diabetes understand the foods they should try and avoid each day.

1. Carbohydrates

Let’s start with an entire food group: carbohydrates. While it’s nearly impossible to eliminate carbs altogether, diabetes patients need to treat them much differently than others. That’s because carbs are broken down into sugars, or glucose, by the body. This can raise your insulin levels to points that could present health complications.

For example, should you ignore your blood sugar levels while continuing to eat lots of carbohydrates — like breads, cereals, or junk food like candy — you could put yourself at risk of seriously damaging your nerves and blood vessels and major organs like the kidney and heart.

2. Sugary Drinks

Arguably, sugary drinks like soda, juice, and tea or coffee (with added sugar) represent the most dangerous food product that someone with diabetes can consume. There are a couple reasons for this: for one, it’s very easy to consume a lot of sugar very quickly when drinking something like regular (not diet) soda, which can contain roughly 40 grams of sugar or more, depending on the size of the container.

Second, because there’s no process required in breaking down liquids, that sugar can be absorbed by the body much quicker, meaning blood glucose levels can get out of hand very rapidly. To help with this, try to avoid sugary beverages and opt instead for flat or carbonated water or unsweetened juice, coffee and tea.

3. Food High in Trans Fats

There’s a powerful movement to take foods with trans fats from store shelves, but it’s a long and arduous process and may not completely eliminate these kinds of foods altogether. In case you’re not familiar with them, trans fats are produced through the addition of hydrogen to unsaturated fats in an effort to stabilize them.

You can find trans fats in margarine, creamer, and a lot of baked goods. These days, you’re most likely to encounter them in smaller establishments selling things like muffins, cakes, and donuts. While trans fats won’t cause a direct spike in your blood sugar levels, they can make it harder for your body to process insulin, a serious problem for anyone with diabetes.

4. White Bread

For much of the late twentieth century the only widely available type of bread was white bread. Low in fiber but, arguably, high in flavor, it was incredibly popular. Even today, with the rise of alternatives like multigrain and whole wheat breads, white bread remains widely available.

And that presents problems for people with diabetes. Why? Because most white bread is highly processed and offers next to no fiber, meaning it’s rapidly broken down into glucose that can cause an individual’s blood sugar levels to spike. Not only could this present problems for the major organs, like the heart and kidneys, but it could even lead to a decrease in brain function. To avoid this issue, opt for whole grain bread and moderate your overall bread consumption.

5. White Rice

Like white bread, white rice is highly processed — so processed, in fact, that most of the fiber originally found in it is removed altogether. That’s why white rice tastes so much different than brown rice, which is high in fiber and less processed (hence, why it takes so much longer to cook).

Like white bread, white rice is broken down into glucose much quicker, resulting in a spike in blood sugar levels. This development can be dangerous for anyone with diabetes, as it threatens the functionality of major organs, like the brain, heart, and kidneys. If you’re keen on having rice, try brown rice and watch your intake.

6. Yogurt

Yogurt has developed a pretty good reputation with nutritionists and everyday people alike, mostly because of the recent fascination with probiotics, or “good” bacteria. Yogurt contains probiotics, which can help with digestion.

However, many types of yogurt remain high in fat, which is potentially bad for the waist line and heart, and lots of added sugar, which can present serious problems for diabetics keeping a close eye on their blood glucose levels. So, either moderate your yogurt intake or look for no-sugar-added yogurt.

7. Milk

Milk, and particularly low-fat skim milk, has developed a solid reputation with diet and fitness experts because of its high protein and calcium levels. Together, these could help keep you feeling full and assist in maintaining healthy bones.

But milk does contain an ample amount of sugar, even though it doesn’t always taste particularly sweet. Of course, chocolate milk is even sweeter than white milk. So, if you’re a diabetic, be sure to watch how much milk you consume and generally try to avoid chocolate milk or similar flavored milk products.

8. Breakfast Cereal

Cereal continues to dominate the breakfast tables of North Americans, just as it did decades ago. And there’s good reason for that: not only is there a huge variety of breakfast cereal offerings, many of those options are loaded with sugar in an effort to appeal to kids.

That, of course, is a huge problem if you have diabetes. Like white bread or sugary drinks like soda, sweet breakfast cereals can lead to the spiking of blood glucose levels, placing a diabetic individual in danger of sustaining damage to their nerves, blood vessels, and major organs. If you simply love breakfast cereal, search out a product that’s lower in sugar and higher in fiber.

9. Flavored Coffee

The last couple decades have seen the remarkable rise of specialty coffee establishments that offer an enormous variety of coffee-based beverages, from cappuccino to lattes to frappucino. And virtually all have been adapted by adding all sorts of sugary syrups, much to the delight of customers.

But that’s a big problem for diabetics who need to closely monitor their sugar intake. An individual may not be fully aware just how much sugar is contained in these drinks, since traditionally coffee has not been so loaded down with sweet liquids. Play it safe and stick to unsweetened Americano or espresso beverages.

10. Honey

Honey has enjoyed a remarkable comeback thanks in large part to a recent aversion to processed sugar. To help boost sales, those behind various honey-based products have marketed their wares as all-natural and, therefore, somehow healthier than goods containing traditional sugar.

But that’s pretty misleading. While some types of honey are more natural and less processed, they can still lead to a sudden spike in your blood sugar levels. Additionally, buying into the “all natural” claim could result in someone over-consuming honey, putting them in serious danger. As with plain old processed sugar, watch your intake of honey carefully if you have diabetes.

11. Trail Mix

On the surface, trail mix seems fairly healthy — usually, it includes nuts and fruit. But it can also include lots of unhealthy stuff, like potato chips or chocolate pieces. On top of that, the fruit is almost always dried, which means it’s been processed so that what remains are tiny pieces laden with sugar. Some trail mix products might even throw in some sugar or other kind of sweetener for good measure.

For that reason, it’s important to carefully read the nutrition label on any store-bought trail mix to ensure it’s not just a candy alternative. Even better: make your own trail mix and stick with components that haven’t been laced with additional sugar. And finally, watch your intake: trail mix is high in fat, calories, and protein, so you don’t need much more than a handful or two.

12. Pretzels

Pretzels have a fairly decent reputation as far as salty snack beverages go. That’s because they don’t usually have quite as much fat or calories as potato chips or corn chips, even though they’re typically pretty high in sodium.

But diabetics need to think beyond fat, calories and sodium. They need to consider how pretzels are broken down by the body. For example, because pretzels are generally quite high in carbohydrates, and low in fiber, they’re broken down in glucose very quickly. That can lead to a sudden spike in insulin levels, which is precisely what diabetes patients need to avoid. So, be sure to limit your consumption of pretzels and avoid any that add sugar into the mix, like chocolate- or yogurt-covered pretzels.