Want Six-Pack Abs? 15 Foods That Help Get Rid of Belly Fat

Crunches? Check. Planks? Check. You’ve done every core workout under the sun, so where are the promised six-pack abs? If your muscles are still hiding under a pesky layer of belly fat, it might be time to reconsider your diet choices. Luckily, it’s not too late to change your ways and uncover your abs before beach season has come and gone. Cut back on the carbs, as Muscle & Fitness advises, and stick to only eating them in the morning or right before a workout. And don’t forget to skip the junk food!

When it comes to what foods you should put in your body, reach for any of these 15 options to speed your way to six-pack abs.

1. Broccoli 

If you’re trying to kill your gut, dark green veggies like broccoli are a necessity. Broccoli may have the potential to make you feel a little bloated at first, which seems pretty counter-intuitive if you’re trying to slim down. But since this low-calorie veggie is packed with fiber and nutrients, research shows it will fill you up and help you lose weight. You can’t spot-treat your midsection to reduce flab, so losing weight in general will help you achieve the six-pack of your dreams. For the same effect, chow down on some kale, spinach, or other dark green veggies.

2. Eggs 

Eggs have been your longtime fitness friend. Since they’re packed with protein, a morning omelet or scramble is a great option before a workout. But did you know eggs also contain a nutrient called choline that boosts your metabolism? According to Eat This, Not That!, research has shown eating eggs for breakfast makes it easier to lose weight and shred those abs. If you want to maximize on eggs’ sculpting potential, hard boil a few and bring them to work as an afternoon snack.

3. Green tea 

Instead of reaching for that protein shake right after the gym, consider steeping some hot tea. Research suggests green tea may greatly aid in weight loss, which is good news for your emerging six-pack. The reason for this miraculous phenomenon? According to a meta-analysis published in the International Journal of Obesity, green tea contains epigallocatechin gallate, a natural chemical compound that causes the body to use fat as fuel. And of course, since it’s a zero-calorie beverage, you can drink as much green tea as you’d like without worrying about adding weight.

4. Yogurt 

Dairy is another crucial element of an ab-sculpting diet. Research has shown that incorporating this calcium and protein source into your daily meals will help you eliminate fat, especially around your stomach. In fact, one study published by the International Journal of Obesity found consuming yogurt greatly reduced belly fat in obese participants. Half of the participants got their calcium from yogurt while the other opted for supplements. Both groups were also put on diets to cut 500 calories per day. After 12 weeks, those who consumed the yogurt lost a lot more weight, most of which was from their midsection.

While dairy is a great option for trimming down, The Huffington Post Canada reminds readers to beware added sugar. Stick to products like unsweetened Greek yogurt or skim milk over flavored, sweetened options.

5. Lean meat 

When it comes to meat, the leaner the better. This added protein helps you stay full and keeps you from overeating during subsequent meals. In fact, protein has been shown to boost post-meal calorie burnsignificantly, which is great news for your long-awaited six-pack. Go for options like lean turkey, chicken, or salmon. In addition to the protein benefits, turkey breast contains nearly one-third of your daily requirements of niacin and vitamin B6.

6. Bananas 

There seems to be a never-ending debate in the fitness world about bananas. But when it comes to uncovering your abs, bananas are key. They increase bacteria in the stomach that reduces gas build-up, plus all the potassium cuts down on water retention (aka, no more ab-hiding belly bloat). Throw some bananas in your oatmeal, or bring a few to the gym as a pre- or post-workout snack. Your gut will thank you.

7. Split peas 

When it comes to blasting belly fat, fiber is key. Kristen Hairston, M.D., tells WebMD that those who eat 10 grams of soluble fiber a day build up less fat around the abdominal cavity — and that’s without even making any other dietary changes. Greatist recommends eating a nice big bowl of split peas to take care of all your fiber needs. Split peas offer 16.3 grams of fiber per cup — more than enough to fulfill the quota Hairston suggests.

Unsure of how to incorporate split peas into your meals? Try making a delicious soup or looking at some Indian recipes for flavorful inspiration.  

8. Canola oil 

We usually think of olive oil as the healthier alternative to canola, but research suggests when it comes to belly fat, that container of canola oil you have sitting in your pantry may come in handy. Penny M. Kris-Etherton, professor of nutrition at Penn State, says the monounsaturated fats found in canola oil can decrease abdominal fat. You can’t spot-target fat reduction, but Kris-Etherton says in a press release, “monounsaturated fatty acids seem to specifically target abdominal fat,” so this one is worth a try.

In Kris-Etherton’s study, 101 participants who had abdominal obesity or increased weight circumference were given a specific amount of canola oil to incorporate into their diets every day. After a month of their assigned oil diets, participants generally had about a quarter pound less belly fat than they did before the diet began.

9. Collard greens 

Not a huge fan of dairy? You can still get your calcium in the form of greens. You may be surprised to know one cup of chopped and cooked collard greens provides 27% of your daily value of calcium, which is quite significant. Studies show calcium is associated with less abdominal fat, so it’s important to incorporate it into your diet if that coveted six-pack is what you’re after.

This mineral can also aid in reducing cortisol, the stress hormone that can lead to weight gain if overproduced. It can also help your body more effectively use estrogen, which can lead to less fat accumulation in the belly area. If you’re not a fan of collards, then kale would be another great option for plant-based calcium.

10. Nuts 

There’s no magical belly-melting secret to nuts, but they are a rich source of protein and fiber — two key ingredients to getting that six pack. Health explains almonds, cashews, and pistachios should be your go-tos, as they provide omega-3 fatty acids, that necessary protein and fiber, and fewer calories than other nuts. You can snack on 23 almonds or 49 pistachios and get 6 grams of protein.

Need another reason to snack on almonds? They have more calcium than any other nut, a mineral we’ve mentioned before that’s particularly great for your waistline.

11. Chia seeds 

Chia seeds aren’t just for sprouting hair on your favorite childhood decor anymore. These seeds are taking the health world by storm because of their benefits, and if you’re looking to drop tummy weight, incorporating them into your diet can really help. Muscle & Fitness explains this food is rich in fiber and calcium — two things we know are great for blasting belly fat.

The seeds are also 20% protein, so sprinkling them over a salad or making a delicious chia pudding for dessert are great incorporation methods. You’ll feel fuller for longer, drop a few pounds, and finally see those stomach muscles that have been hidden for so long.

12. Fish 

We all know fish is high in protein and full of healthy fats, but there are a few fish in particular you should stick with if you’re looking to lose weight. Eat This, Not That! explains halibut boasts an impressive amount of protein. Oysters should be another go-to, as they provide 21% of your recommended daily value of iron.

Of course, wild salmon also makes the list. This fatty fish is known for its high omega-3 content and its ability to aid in weight loss. One fillet will keep you full for hours due to its high protein content. General weight loss means you’ll be shedding belly fat and exposing those six-pack abs in a flash.

13. Hot peppers 

There’s good news for hot sauce lovers — incorporating chili peppers into your meals is a great way to blast away belly fat. Julieanna Hever, author of The Vegiterranean Diet, tells Redbook spicy peppers contain a compound known as capsaicin, which can help you feel more satisfied after eating. Capsaicin also helps you burn more fat by improving your body’s control of insulin, says one review found in the International Journal of Food Sciences and Nutrition.

If raw peppers in your dishes prove to be too much for you, try sprinkling cayenne over your meals or even adding dried chili flakes into your tea for a kick. You’ll accelerate your weight loss and reveal that six-pack in no time.

14. Whole grains 

You’ll want to switch that loaf of white bread in your fridge to whole grain for six-pack abs. One study from the American Journal of Clinical Nutrition instructed half of participants to eat whole-grain-rich foods in conjunction with a reduced-calorie diet, and the other group was told to consume refined grains alongside a reduced-calorie diet. After 12 weeks, both lost weight, but the group who ate grains had significantly less body fat around their abdominal region than the other group.

Unsure of how to incorporate whole grains into your diet? Aside from switching your bread, Rodale’s Organic Life suggests adding bulgur, brown rice, and buckwheat to your meals. And skip out on anything that’s “multigrain” or “wheat” — this sounds healthy, but they might not be 100% whole grain.

15. Blueberries 

Fresh berries are a favorite once summer comes, but you may want to stock up on the frozen varieties all year round to reap the fat-fighting benefits. Blueberries have low energy density, SFGate explains. This means you can take in an abundance of the fruit without worrying about eating too many calories — an entire cup is only 84 calories, which is great news for those trying to lose belly fat. And, because blueberries are more than 80% water, you’ll be more hydrated and fuller between meals, too.

Early Warning Signs Cancer Is Growing Inside Your Body

An estimated 1.6 million cases of cancer were diagnosed in the U.S. last year and nearly one-third of those cases were estimated to be fatal. It’s no secret that all kinds of cancer wage war on your body and have plenty of detrimental side effects.

It’s estimated that thousands of deaths could be avoided each year if the cancer is diagnosed early; some cancers’ survival rates increase by over 70% when detected and treated early. Here are some key early warning signs that may indicate cancer (No. 7 seems so innocent).

1. Fatigue 

Fatigue is an early warning sign of cancer. Unexplained exhaustion is the most common sign of the disease, and Johns Hopkins Medicine listed it as a key sign of cancer you shouldn’t ignore. Cancer-related fatigue is different than normal tiredness; it isn’t a result of activity and can’t be fixed by sleep.

Tiredness may be related to the blood loss from other cancers like leukemia and lymphoma. According to the American Cancer Society, fatigue is extremely prevalent in leukemia patients. 

2. Frequent infection 

Infection is frequently a sign of leukemia, a cancer of the blood cells that starts in bone marrow. It causes the marrow to produce abnormal white blood cells that hinder your body’s infection-fighting abilities.

Both cancer itself and cancer treatments like chemotherapy weaken your immune system, leaving it more prone to infections. Infections can start anywhere in the body but common sites are the mouth, skin, and lungs. 

3. Loss of appetite 

A lack of appetite and feeling full without eating are key signs of ovarian cancer. Stomach, pancreatic, and colon cancers can also put pressure on your stomach and make you feel too full to eat. According to WebMD, consult with your physician if you notice a change in your appetite that lasts two weeks or longer.

According to the ACS, symptoms of stomach cancer like appetite loss often don’t appear until the disease has advanced. Only about 1 in 5 stomach cancers in the U.S. is found at an early stage, before it has spread to other areas of the body. 

4. Excessive bruising 

Finding a black and blue bump following a scrape or fall is rarely a reason to worry. If you start to notice bruises popping up consistently or in strange places (think hands, fingers, and toes), you may want to get them looked at.

Excessive or unusual bruising can be a sign of leukemia, according to Cancer Treatment Centers of America. Leukemia cells block out red blood cells, hindering their ability to carry oxygen, which leads to blood clotting. .

5. Unexplained weight loss or weight gain 

According to the ACS, many undiagnosed cancer patients unexpectedly lose 10 or more pounds as a result of the disease. This may be the very first sign of cancer. As cancer cells begin to attack your healthy ones, your body may respond by losing weight. Unexplained weight loss is a sign cancer has spread to the liver, affecting your appetite and the body’s ability to get rid of waste.

Cancer-associated weight loss is most prominent in cancers of the esophagus, lungs, pancreas, and stomach. Ovarian cancer patients report unexplained and ongoing stomach weight gain or bloating. 

6. Indigestion and difficulty swallowing 

Both of these issues may indicate esophagus, stomach, or throat cancers. Dysphagia, the term for difficulty swallowing, is the most common sign of esophageal cancer.

The ACS explains how you may be unknowingly adapting to dysphagia and ignoring the early signs of throat cancer. “When swallowing becomes harder, people often change their diet and eating habits without realizing it. They take smaller bites and chew their food more carefully and slowly. As the cancer grows larger, the problem can get worse.” 

7. Nail changes 

Melanoma, the deadliest type of skin cancer, begins in 1% of Caucasian patients and 20% of African-American patients as a brown stripe underneath the nail. Pale or white nails can be a sign of liver cancer. “Clubbing,” the enlargement of the fingers and nails that curve down over the tips, can be a sign of lung cancer. 

8. Chronic cough 

A chronic cough or chest pain usually indicates a common infection like bronchitis or sinusitis. If the symptoms persist longer than a month, they could indicate a more serious disease. Leukemia and lung tumors show symptoms that can mimic a bad cough or bronchitis. Some patients also report a chest pain that extends to the shoulder and down their arm.

If you notice an ongoing cough or produce blood in coughed-up mucus, see a doctor immediately. It could be a sign of lung or neck cancer. 

9. Skin changes 

Noticeable changes are most often linked to skin cancer. However, they can indicate other types of cancer as well. If you notice increased hair growth or jaundice, you may be at risk of adrenal and liver cancers, respectively.

Changes in moles and skin pigmentation are a potential sign of skin cancer and still a cause for concern. Consult your doctor if you notice a mole is asymmetrical, has irregular borders, gets darker, or grows. 

10. Lumps 

You know to check for lumps in your breasts or testicles as signs of breast or testicular cancer. However, persistent lumps that occur in the lymph glands in your throat, armpits, or groin are also a cause for concern.

Lumps can represent cancer or a swollen gland that’s related to cancer. While most are harmless, such as a benign cyst, any lumps or glands that remain swollen for three weeks should be evaluated. 

11. Cramps or a frequent upset stomach 

If you’re experiencing cramps or a sick stomach, you may be exhibiting early signs of colorectal cancer. Cramps and stomach issues are common and can be a result of multiple mitigating factors, so it’s easy to ignore these symptoms.

See a doctor if you notice persistent stomach cramps or are suddenly, frequently nauseous. Gas, indigestion, cramping, and unexplained stomach pressure can all be a sign of ovarian cancer in women. Pain and cramping in the pelvis can be linked with leukemia, which enlarges the spleen. 

12. Unexplained anemia 

Anemia, a condition that results from a lack of red blood cells, leaves you feeling tired, weak, and lightheaded. Cancer can slow down your body’s ability to make red blood cells or interfere with your body’s ability to use already-stored iron.

Bone marrow cancers like leukemia and lymphoma commonly cause anemia. Cancers that lead to blood loss like gastrointestinal, urinary tract, cervical, and vaginal cancers can cause bleeding and lead to iron deficiency anemia. 

13. Pain 

According to the ACS, pain may be an early symptom of bone cancers or testicular cancer. A persistent headache that doesn’t get better with treatment could be a symptom of a brain tumor. Most often, pain due to cancer means it has already spread (metastasized) from where it started.

Unusually heavy and painful periods are a common sign of uterine cancer, and back pain can be an early sign of liver cancer. Many people don’t know that breast cancer can exhibit itself through back pain as well; the tumor may press backward and spread to your spine or ribs. 

Cancer with no warning signs 

There are a few cancers with no indicators at all. Pancreatic cancer may not show any signs until it has progressed to an advanced stage. Your doctor may recommend regular cancer screenings if you have a family history of the disease.

According to Healthline, despite the warning signs (or lack thereof), it’s impossible to know exactly how an individual might respond to a certain type of cancer, as the symptoms vary. 

Reducing your risk  

Don’t smoke, wear sunscreen, consume alcohol in moderation — you’ve heard it all before. But there are other habits you can adopt to protect yourself from cancer. Exercise regularly, get consistent cancer screenings, and learn your family history to reduce your risk.

17 of the Best Foods at Costco You Should Always Have in Your Kitchen

Costco beckons bargain hunters across the United States with its aisles and aisles of bargains, sales, and supersized everything. The warehouse store makes it easy to stock up on kitchen essentials. And though you will find some foods that are a waste of money at Costco, many others are such great buys that you won’t find a better deal elsewhere. When it comes to value, taste, and versatility, these are the items you want in your Costco cart and on your pantry shelves.

Whether you’re a seasoned Costco shopper or are just beginning to consider whether a membership would be worth it, here are some of the best foods at Costco you should always have in your kitchen.

1. Bacon 

According to Consumer Reports, one of the best things to buy at Costco is the Kirkland Signature Regular Sliced Bacon. The publication’s taste testers loved this bacon’s crispness and “balance of fat and meat flavors.” Another great reason to like it? A 4-pound pack costs as little as $10 to $12, depending on your location. Consumer Reports explains, “That’s about $1.50 less per pound than what you’ll spend on leading name-brand bacons from our tests, none of which tasted as good.” 

2. Organic chicken stock 

Another kitchen staple Consumer Reports thinks you should pick up at Costco? Organic chicken stock from Costco’s Kirkland brand. According to Consumer Reports, “Kirkland Signature organic chicken stock served up impressive flavors, and at $12 for a case of six 32-ounce containers, it was about half the price of other top-scoring products from Knorr and Swanson.” 

3. Maple syrup 

The Huffington Post advises that if you like maple-flavored corn syrup, you should just skip Costco and buy Aunt Jemima on sale. But if you like the real deal, you can’t beat Costco’s organic Kirkland Signature Grade A Dark Amber Maple Syrup. This delicious maple syrup costs about $10.49 for 1.05 quarts — a deal far better than what you’ll find at your local grocery store. 

4. Honey 

Another sweet (and sticky) item to buy at Costco? Honey. The Huffington Post reports if you use a lot of honey for baking, nothing’s better than Costco’s honey. With many of Costco’s large food items, you run the risk of the food going bad before you can use it all. But honey doesn’t go bad. So if the honey begins to crystallize before you use it up, you can just warm it up to liquefy it again. 

5. Spices 

Costco offers unbeatable deals on spices and herbs. That makes these items one of the best Costco purchases for people who cook or bake frequently. According to the Huffington Post, a 10.7-ounce bottle of Kirkland’s Ground Saigon Cinnamon will cost you just $2.59. Other delicious and economical spices to consider? Whole peppercorns, Himalayan sea salt, crushed red pepper, granulated garlic, and chopped onion. 

6. Vanilla extract 

Another baking essential to stock up on the next time you head to Costco? Pure vanilla extract. Even imitation vanilla extract can get expensive at the grocery store. But at Costco, you can buy pure vanilla extract at the same price most stores charge for the imitation stuff. 

7. Nuts 

Nuts make great, high-protein snacks. But at stores other than Costco, they can get pretty expensive. Fortunately, Costco’s Kirkland brand sells almonds, cashews, mixed nuts, pecans, pine nuts, and walnuts for a fraction of what they cost at your favorite grocery store. Just bear in mind you probably shouldn’t buy nuts in bulk unless you know you’ll use them quickly. Because they contain large amounts of oil, they can go rancid before you have a chance to use them up. 

8. Dried fruit 

Another snack-ready health food that costs way too much at the grocery store? Dried fruit. Do yourself a favor, and stock up the next time you go to Costco. Costco’s Kirkland brand sells large bags of dried fruit at bargain prices. And the Huffington Post notes the occasional sale makes Kirkland dried fruit, and dried fruit from name brands, an even better deal. 

9. Cooking spray 

Sure, cooking spray probably isn’t the most exciting item you have in your pantry. But many home cooks always need a bottle in stock. According to the Krazy Coupon Lady, Costco’s canola oil cooking spray offers the perfect way to get “a year’s supply of cooking spray for under five bucks.” 

10. Baby formula 

Do you have a formula-fed infant at home? Then, your Costco membership might just pay for itself if you start buying formula at the warehouse store. Costco sells baby formula for about $17 for 34 ounces. That makes it far less expensive than any other store. The Huffington Post notes the savings from four Kirkland-brand canisters will pay for the cost of your Costco membership. 

11. Applesauce pouches 

Another kid-friendly item to buy at Costco? Applesauce pouches from Costco’s Kirkland brand. The Krazy Coupon Lady reports that “no store beats Costco’s everyday price for applesauce pouches.” Applesauce makes a healthy snack for both kids and adults because it’s a great source of vitamins and fiber. It can even help you lower your risk of developing heart disease or abdominal fat. 

12. Organic spinach 

According to the Krazy Coupon Lady, one of the very best deals at Costco is on organic baby spinach. At Costco’s prices, you could buy almost 3 pounds of spinach for the price of 1 pound at Wal-Mart — not that we’d always recommend buying 3 whole pounds. Purchasing produce in bulk could end up costing you more money than you save if you don’t use it before it spoils. (Fortunately, we have plenty of delicious spinach recipes to help you use that Costco haul.) 

13. Coffee 

Do you have to start your day with a cup of home-brewed coffee? Then, Costco’s Kirkland brand has some great deals for you. You can get Kirkland’s whole beans or ground coffee for much cheaper than what you’d pay at the grocery store. Or you can take advantage of Costco’s deals on brand-name coffee from Starbucks or Dunkin’ Donuts. 

14. Organic milk 

Costco typically offers good deals on dairy — but not deals good enough that they can beat the sale at your local grocery store. However, the Huffington Post notes you can find a few exceptions. The first? Organic milk. “Like many organic milks, Kirkland organic lasts about three times as long as regular milk, meaning it doesn’t just save you cash on the initial purchase; it saves you additional trips to the supermarket to stock up.” Consumer Reports points out Kirkland’s organic milk is USDA certified. At at $4 per quart, it’s a dollar or more cheaper than what many big brands charge. 

15. Organic eggs 

Another Costco dairy item you should always have in your kitchen? The store’s organic eggs. These eggs are not only economically priced, but they are humanely raised. They come from chickens who don’t live in cages and don’t get fed antibiotics. Whether you like cooking or baking, eggs are a necessity. And Costco is the perfect place to stock up on them — especially because they cost about $8 for a container of two dozen eggs. 

16. Cheese 

If you want to save money on cheese, you should usually avoid overpriced bags of shredded cheese. (Shredding your own might take more time, but the savings often make the extra 10 minutes worth it.) However, Costco’s Kirkland brand offers bargains on shredded cheese, including cheddar and mozzarella. If shredded cheese isn’t your thing, you can also find great deals at Costco on block cheese and string cheese. 

17. Rotisserie chicken 

A rotisserie chicken can help you get dinner on the table quickly, whether you want to serve it as is or make a dish, such as chicken pot pie. Costco offers great deals on rotisserie chickens. Costco’s chickens probably weigh more and cost less than the chickens at your local grocery store. The Krazy Coupon Lady found Costco’s rotisserie chickens cost 30% less per pound than the next-cheapest option: Wal-Mart.

Tangerines vs. Oranges: How Are They Different?

Tangerines and oranges are citrus fruits that are often confused for one another. They both contain an assortment of nutrients, are relatively sweet in flavor and are generally low in calories. But while tangerines and oranges are closely related, they are actually two separate fruits with some notable differences.

This article explains the key similarities and differences between tangerines and oranges.

THEY ARE FROM THE SAME FAMILY

Tangerines and oranges have similar qualities because they are members of the same family. They make look alike, but they are actually two different species of fruit with separate origins and varieties.

TANGERINES

Tangerines were first grown in Palatka, Florida. In the 1800s, they received the name “tangerine” because they were imported through the city of Tangier in Morocco.

Like oranges, tangerines are members of the citrus family, but they are the fruit of the C. tangerina species. Tangerines are often labeled as mandarins, or vice versa, especially in the United States (1).

However, from a botanic standpoint, tangerines refer to a subgroup of mandarins. Most commonly, mandarins that are reddish-orange and brightly colored tend to be labeled as tangerines.

Tangerines are typically in their prime from late October through January.

Oranges

Oranges originated many years ago in Asia, most likely in Southern China and Indonesia. Today, the vast majority of oranges are produced in Florida and Sao Paulo, Brazil (2).

They are the fruit of the citrus x sinensis species and are also members of the citrus family (3). Interestingly, oranges are hybrids of two fruits: pomelo and mandarin.

There are many different varieties of oranges. They can be divided into four classes, each with identifying characteristics:

• Common or round: There are numerous varieties of common oranges, including Valencia, Hamlin and Gardner. The majority of oranges in this class are used for juice production.
• Navel: Arguably the most common class of orange, this type actually grows a second fruit at the base which resembles a human belly button. Cara cara is a popular type of navel orange.
• Blood or pigmented: With high concentrations of anthocyanin, a type of antioxidant pigment, blood oranges have a dark red flesh. The rind can sometimes possess darker red spots as well.
• Acidless or sweet: This class of orange has very low levels of acid. Given their low acid concentration, these oranges are predominantly eaten and not used to make juice.

Peak orange season varies based on the variety. However, most oranges are in their prime from November through March.

THEY HAVE DIFFERENT APPEARANCES

The main distinction between tangerines and oranges is size.

Oranges come in different sizes and slightly different shapes, depending on the variety. However, as a rule of thumb, oranges grow to a larger size than tangerines.

Sometimes referred to as “baby oranges,” tangerines are smaller, somewhat flattened and generally less rounded, making them a perfect pocket-sized snack.

Tangerines are also softer to the touch when ripe, while oranges are usually firm and heavy when ripe. 

Both tangerines and oranges range from having many seeds to being seedless, depending on the variety. For example, navel oranges are seedless, while Valencia oranges have seeds.

Lastly, tangerines and oranges can differ in color.

Oranges are typically more yellow-orange, except for the blood orange, which has a dark red color. Although tangerines are similar in color to most orange varieties, they are typically more reddish-orange.

THEIR FLAVORS VARY SLIGHTLY

The flavors of tangerines and oranges vary, but it depends largely on the variety of each fruit. Both tangerines and oranges can be sweet or tart.

However, most tangerines are less tart and sweeter than oranges. Tangerines also tend to have a stronger flavor profile than oranges and a shorter aftertaste.

One exception to this is the blood orange. Blood oranges have a distinct flavor profile that differs from most varieties of tangerines and oranges.

Blood oranges tend to have a very rich taste that is not overly sweet with a hint of berry-like flavor.

TANGERINES ARE GENERALLY EASIER TO PEEL

The rinds of tangerines and oranges is another main difference between the two.

Both tangerines and oranges have a thin skin. However, oranges have a tighter skin and thus are usually more difficult to peel than tangerines.

Most varieties of tangerines have a very thin, loose skin, making it easy to peel. The peel is also pebbled and absent of any deep grooves.

Specifically, many tangerine varieties are known for their “zipper-skin,” meaning once the skin is torn, it slides off easily.

THEY HAVE A VERY SIMILAR NUTRIENT CONTENT

A whole tangerine has a high water content (85%), consists mostly of carbs (4% of daily value) and contains almost no fat (4).

Likewise, a whole orange has a high water content (87%), consists mostly of carbs (4% of daily value) and contains almost no fat (5).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of tangerine to the same serving of orange (4, 5).

	Tangerine	Orange
Calories	53	47
Carbs	13.3 grams	11.7 grams
Fiber	1.8 grams	2.4 grams
Protein	0.8 grams	0.9 grams
Fat	0.3 grams	0.1 grams
Vitamin A	14% DV	4% DV
Vitamin C	44% DV	89% DV
Folate	4% DV	8% DV
Potassium	5% DV	5% DV

Overall, tangerines and oranges have similar nutrient profiles. However, tangerines tend to have slightly more calories per serving. They also contain a few more grams of carbs.

One notable difference between the nutrient profile of tangerines versus oranges is that oranges have more than double the amount of vitamin C.

Vitamin C is a powerful antioxidant that helps support connective tissues including skin, blood vessels and bones (6).

Oranges also have slightly more fiber than tangerines, making them a very good source of this beneficial carbohydrate.

That said, tangerines contain more vitamin A per serving. One 3.5-ounce serving of tangerine provides 14% of the daily value, while oranges offer 4%.

Both tangerines and oranges provide a good variety of nutrients, including potassium, thiamin and folate. Either fruit can be a nutritious, low-calorie addition to your diet.

POTENTIAL HEALTH BENEFITS

Oranges are a great source of highly absorbable vitamin C. Vitamin C is a water-soluble antioxidant that fights free radicals, which may play a role in cancer prevention (7, 8, 9).

The majority of the health benefits of oranges are likely linked to their high vitamin C content.

A handful of studies have looked at the effects of orange consumption, particularly orange juice consumption, on various health factors.

A comprehensive study found that drinking orange juice decreased DNA damage. The study concluded that vitamin C, in conjunction with other plant compounds present in oranges, likely played an active role in the decrease in damage (10).

Another study found that people who drank two cups of orange juice daily for 12 months had lower “bad” LDL cholesterol levels and lower total cholesterol than non-orange juice drinkers (11).

Moreover, the Third National Health and Nutrition Examination Survey (NHANES III) evaluated data from over 6,000 people.

Those with the highest amounts of serum vitamin C had a significantly lower prevalence of Helicobacter pylori (H. pylori), a bacteria responsible for causing stomach ulcers (12).

Therefore, given the high vitamin C content in oranges, consuming oranges may be beneficial in preventing stomach ulcers caused by H. pylori.

Additionally, studies have shown that drinking orange juice may help prevent the formation of calcium oxalate and uric acid, which can contribute to kidney stones (13, 14).

Note that most of these studies observed the effects of drinking orange juice. However, in eating oranges, you also benefit from the fiber, which is lost during juicing.

Both whole tangerines and oranges are high in fiber and relatively low in calories.

Studies have shown that eating a high-fiber diet may be beneficial for weight reduction, decreasing the risk of heart disease and improving blood sugar levels (15, 16, 17, 18).

This makes tangerines and oranges a smart snack choice for a balanced, weight-reduction diet.

HOW TO EAT AND ENJOY THEM

The best way to eat both tangerines and oranges is to simply peel them and eat them.

Since tangerines are easier to peel, they can be used as a quick and easy snack, especially when you’re on the go. Both make great additions to salads, too.

When choosing a ripe tangerine, you will want to look for fruits that are deep in color, semi-soft and avoid those with brown spots.

Oranges don’t necessarily have to be bright in color to be ripe, but you will want to choose oranges that are firm and have smoothly textured skin.

Both tangerines and oranges can be stored on the countertop at room temperature or in the refrigerator, depending on your preference.

THE BOTTOM LINE

Tangerines and oranges are both members of the citrus family, but they are different fruits. Tangerines are a richer source of vitamin A, while oranges offer more vitamin C and fiber per serving. Oranges are also more rounded and larger, while tangerines are more flattened and petite, making them a great on-the-go snack.

Tangerines and oranges have their similarities and differences, but both are nutritious and a healthful addition to your daily diet.

10 Easy Steps to Lose Weight Fast

According the CDC (Center for Disease Control) Obesity (yes obesity is a disease) is an all too common disease state for Americans (and for people from countries all over the world). The U.S. obesity rate is more than one-third (36.5 %). For some groups like non-Hispanic blacks the rate is much higher (48.1%) and for Hispanics (42.5%). In Mexico, the world’s most obese nation, 7 in 10 adults are overweight (that’s nearly 70% of the adult population)! There are also economic factors such as the fact that higher income men tend to be more overweight than lower income men, the opposite is true for women with lower income women being more overweight then higher income women. 

With such sobering statistics as these, it is important to remember that obesity, or simply carrying excess weight, has many adverse impacts to your body such as diabetes, hypertension, cardiovascular disease and even cancer. Excess weight can also be very stressful on the muscular/skeletal system, often leaving people unable to move and unable to exercise and loose the necessary weight…so the problem compounds.

The following are 10 practical steps and reminders you should never forget to avoid suffering from the debilitating disease of Obesity: 

1. Loose the belly fat
Unfortunately for most men, and many women, excess weight is often stored in their mid-section. Belly fat is one of the principle factors for elevated risks of cardiovascular disease, hypertension and diabetes. At the same time is diminishes good cholesterol (HDL) and raises levels of bad cholesterol (LDL) and triglycerides. Because of these facts, it is important to maintain a waist measurement of no more than 31.5 inches for women and 35.5 inches for men.

2. Quit Smoking

Tobacco smoke is a leading cause of cardiovascular disease, respiratory issues and cancer in the U.S. Smokers also have a higher rate of obesity and a lower rate of physical activity. The respiratory issues that arise from smoking can make exercise difficult and ineffective 

3. Say “NO” to stress
Day to day life can be stressful. Juggling work, relationships, family, health, etc. can be taxing. But it’s when we let it consume us, it affects our overall health. Physical and mental exhaustion, inability to eat, insomnia all affect our ability to maintain physical activity and for our body’s metabolism and digestion to function properly.

4. More fruits and vegetables
Fruits and vegetables do more than just provide us essential vitamins and minerals, they fill the void that would otherwise be filled with potato chips or other processed snacks. Make sure to take advantage of the natural fiber many fruits and vegetables offer as it will improve your digestion, fill you up and reduce weight gain.

5. Drink 2 liters of water per day
Of course, temperature and level of physical activity plays a huge role in the amount of water you should be drinking. The main point is make water your primary beverage throughout the day. Hydration is important for a proper functioning organism. Loss of hydration leads to renal problems, loss of energy and muscle pain/cramps.

6. Consume Omega-3
Found in high levels in some fish, vegetables, nuts and seeds, Omega 3 helps reduce levels of triglycerides in the blood, improves hypertension and even helps reduce risks associated with cancers such as colon and breast cancer.

7. Use more spices and less salt
For many people, just adding salt is enough flavor. Unfortunately, a high level of salt intake is associated with heart disease which considered the primary cause of death of millions of people annually. A solution is to try other herbs and spices to make your food more favorable. Not only do these other spices help reduce salt intake, many (like cinnamon and curry) offer properties that have their own health benefits such as antioxidants and anti-inflammatory agents.

8. Make Exercise Habitual
No list of things to remember when it comes to weight loss and overall health is complete without mentioning the importance of exercise. Most of us have jobs and lifestyles that are physically inactive. This means that just to break even for the day, that is to not loose muscle and gain body fat, you need to spend at least 20-30 minutes doing a continuous, strenuous exercise. If you want to improve your body, expect to spend 60-90 minutes in the gym 4 times per week for the rest of your life (yes, even if you are over 60, there is a exercise out there for everyone). So, make exercise a habit!

9. Avoid Processed foods
Fast foods, boxed, canned and frozen foods are all processed to preserve shelf life. Many of these are put into microwaves which further destroy their nutritional value. Despite being easy, they are not healthy and often not cost efficient (for the price of 1 McDonalds “extra value” meal, you can buy your family over a pound of raw chicken meat).

10. Teach your kids to cook
The only way we can truly change the eating habits of our cultures is to teach our youth how to cook (healthy). By teaching our kids to cook healthy foods, they will not be reliant on fast food and takeout when they leave the nest. Instilling good eating habits in our children now and giving them the tools to feed themselves healthy food for the rest of their lives, is the only way to break the nutritional downward spiral many of our cultures are currently in!

Unfortunately, bad farming practices that are focused on profitable crops not healthy crops, and of course the introduction of GMO’s have lead to a decreased nutritional value of even raw fruits and vegetables.