10 Health Benefits and Uses For Miso

Miso is a paste made from soybeans, sea salt and koji (a mold starter), and often mixed with rice, barley or other grains. The mixture is allowed to ferment for 3 months to 3 years, which produces an enzyme-rich food. The binding agent zybicolin in miso is effective in detoxifying and eliminating elements that are taken into the body through industrial pollution, radioactivity and artificial chemicals in the soil and food system. 

Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years. Today, most of the Japanese population begins their day with a warm bowl of miso soup believed to stimulate digestion and energize the body. When purchasing miso, avoid the pasteurized version and spend your money on the live enzyme-rich product, which is also loaded with beneficial microorganisms.

10 Benefits of Miso:

1. Contains all essential amino acids, making it a complete protein.

2. Stimulates the secretion of digestive fluids in the stomach.

3. Restores beneficial probiotics to the intestines.

4. Aids in the digestion and assimilation of other foods in the intestines. 

5. Is a good vegetable-quality source of B vitamins (especially B12).

6. Strengthens the quality of blood and lymph fluid.

7. Reduces risk for breast, prostate, lung and colon cancers.

8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.

9. Strengthens the immune system and helps to lower LDL cholesterol.

10. Is high in antioxidants that protect against free radicals.

Miso has a wonderful sweet/salty flavor that can be used in a wide variety of recipes. The color of miso can vary from light yellow—good to use in a sweet miso soup during warm weather—to a deep dark brown with earthy tones and hearty flavor, which can be cooked with root vegetables, wakame sea vegetable and dark leafy greens during the colder months. When cooking with miso use just enough to enhance flavor and avoid overpowering the dish with a strong salty taste.

10 Ways to Use Miso in Recipes:

1. Use light colored miso as a dairy substitute in place of milk, butter and salt in creamed soups.

2. Puree with tofu and lemon juice in place of sour cream.

3. Blend light miso with vinegar, olive oil and herbs for salad dressing.

4. Use unpasteurized miso in marinades to help tenderize animal protein and break down vegetable fiber.

5. Use the dark rice or barley miso, thinned with cooking water, as a sauce for sautéed root vegetables or winter squash.

6. Use dark miso in a vegetable-bean casserole to supply plenty of high quality protein.

7. Make cheese for pizza and wraps with yellow miso and firm tofu.

8. Make a spread using white miso, peanut butter and apple juice to thin.

9. Make a pate with tofu, garlic, white miso, tahini, lemon juice and dulse flakes.

10. Add miso to dipping sauce for spring rolls, norimake rolls or raw vegetables.

Be careful not to get carried away and use miso in everything. Your body will respond to the excess salty taste with cravings for sweets, liquids and fruit. It is suggested that the amount of miso used should not exceed 2 teaspoons per person per day.

The 12 Greatest Disease-Fighting Foods

Food Remedies for Every Ailment
The most harmful and deadly diseases plaguing America today are caused by food—cheap, low-quality processed foods high in sugar, fat, salt,genetically modified ingredients—and pesticides. But when you reach for whole, nutrient-dense, organic foods, you get a food-remedy tool kit that not only will ward off cancer and heart disease, but also colds, flu, allergies, and a host of other ailments that plague us every day.

With so many great healing foods out there, it's hard to choose just 12, but if you stock your kitchen with a plentiful supply of these staples, recommended in The Green Pharmacy Guide to Healing Foods by James A. Duke, PhD (Rodale, 2009), you'll ward off everything from cancer and colds to arthritis and menopause.

Beans
Beans are the cheapest healthy food you can buy, and their high isoflavone content wards off heart disease, improves bone and prostate health, and eases some symptoms of menopause. Being low in fat and high in protein, beans are easy swaps for red meat, so add them to soups, stews, dips, and even pasta sauces (pureed white beans can be used as a substitute for high-fat Alfredo sauces). Nutrient-wise, it doesn't make much difference if you use dried or canned, though canned beans can contain high levels of salt and often come packaged in cans lined with harmfulbisphenol A. We like Eden Organics canned beans, which contain very little added salt and are packaged in BPA-free cans.

Garlic and Onions
Members of the same plant family, garlic and onions do so many things for your heart and immune system, it's hard to list them all. Garlic's 70 active phytochemicals may decrease high blood pressure by as much as 30 points, and it lowers rates of ovarian, colorectal, and other cancers, according to the American Journal of Clinical Nutrition. Onions are the single best source of quercitin, a flavonoid shown to keep your blood healthy and prevent clots. Both are must-haves for natural allergy prevention. To boost garlic's health effects, be sure to crush the cloves and let them stand for up to 30 minutes before heating them. Most of an onion's nutrition is in the skins, so Duke suggests putting the skins in a mesh bag and allowing them to steep in soups or sauces.

Caffeinators
Addicted to coffee? In love with chocolate? That's good. Caffeinated foods, including coffee, chocolate, and tea, have high levels of polyphenols, dubbed "super" antioxidants for their ability to fight everything from cancer to depression. A Harvard University study even found that drinking five cups of coffee daily cuts the risk of developing diabetes in half. That much coffee could give you the jitters, though, so most experts recommend limiting intake to two cups a day, or switching to decaf. Whether you prefer tea or coffee, studies seem to suggest that decaf versions contain just as many antioxidants as the regular stuff. And, of course, dark chocolate is better than sugary milk chocolate or white; check out our organic chocolate taste test results for the best organic, Fair Trade brands.

Celery
Next time you need a crunchy afternoon snack, reach for the celery, not the carrot sticks. Rich in minerals, vitamin C, and phenolic acids, it wards off cancer, cold and flu, and allergies. Compounds called phthalides make it a good cholesterol-lowering food remedy, too. The more the better, most research suggests. Duke says to eat at least four stalks a day. Because its flavor is relatively mild, you can dress it up with peanut butter or use it in place of chips or crackers for your favorite dip. Celery is also one of the rare veggies that don't lose nutritional value when cooked, so add lots of it to stocks, soups, and casseroles. Use the leaves, as well, because they're rich in calcium and more vitamin C.

Cinnamon
Cinnamon's most notable and studied benefit to the immune system has been its ability to lower blood sugar. A U.S. Department of Agriculture study found that the Christmas-y spice could lower blood sugar by 13 to 23 percent. The author of that study suspected that had to do with cinnamon's antioxidants, which activate insulin receptors in your cells. A German study showed that it could suppress Escherichia coli (E. coli) bacteria, the cause of most urinary tract infections, and Candida albicans, the fungus responsible for vaginal yeast infections. Duke adds that friends of his have successfully quit smoking by sucking on cinnamon sticks whenever they had the urge to smoke. Add a teaspoon to your morning oatmeal or to a glass of organic apple cider.

Citrus Fruits
The stars of the fall and winter fruit season, citrus fruits contain close to 200 cancer-fighting compounds, cholesterol-lowering fiber, and inflammation-lowering flavonoids. An Australian review of 48 studies on diet and cancer found that consuming a daily serving of citrus fruit may cut your risk of mouth, throat, and stomach cancer by up to one half. Grapefruits are also high in lycopene, a cancer-fighter usually found in tomatoes, which are out of season when grapefruit is at its peak. To get the most benefit, eat your fruit whole, not in the form of juices, so you also get all the valuable fiber. Many of the healthy compounds hide in the rinds, too, so use citrus marmalades, which contain bits of the rinds, and use the zests of oranges, tangerines, and lemons in your cooking.

Ginger
Though widely used as an effective antidote to queasiness, it can also keep cholesterol levels under control, lower blood pressure, and help ease the inflammation associated with arthritis. Researchers have also found that ginger helps kill the influenza virus, plus it helps the immune system fight infection. A study at the Miami Veterans Affairs Medical Center and the University of Miami found that ginger extract significantly reduced pain related to osteoarthritis of the knee. About an ounce a day will bring benefits, Duke says. Using it in stir-fry dishes or meat marinades will give you enough to help. You can also grate gingerroot and steep it in hot boiling water to make an herbal tea.

Mints
Forget the mints your associate with gum or mouthwash. There are actually hundreds of plants in the mint family that you may have never realized were technically classified as mints, including basil, rosemary, thyme, oregano, lavender, sage, and lemon balm. When used in teas, these herbs can soothe an upset stomach, but emerging research suggests that their individual compounds can prevent the breakdown of acetylcholine, a neurotransmitter that helps keep your memory sharp.

Peppers
Whether hot and spicy or sweet and crunchy, there are enough peppers out there to suit anyone's taste, and they're all equally healthy for you. Spicychile peppers have high levels of capsaicin, which interferes with your mind's pain receptors, and therefore act as natural painkillers. Capsaicin, which gives peppers their heat, has also been found to aid in weight loss by keeping your metabolism in check. Sweet peppers have a similar compound called dihydrocapsiate that comes without the spicy kick of capsaicin but with the same effects on pain and weight loss. The also contain loads of vitamin C and beta-carotene. Toss a few spicy peppers into your next batch of tacos or Asian stir-fry; bell peppers retain most of their vitamins when eaten raw.

Pomegranates
Pomegranates have been used for centuries in the Middle East, Iran, and India as a folk remedy, Duke writes, and for good reason. They're a good source of potassium, vitamin C and antioxidants that ward off cancer. They could also help fight Alzheimer's disease. Loma Linda University researchers discovered that mice that consumed pomegranate juice experienced 50 percent less brain degeneration than animals that drank sugar-water. A final benefit? Pace University researchers found that pomegranate juice can kill the S. mutans bacteria, one of the main causes of cavities. Pomegranate juice is a good way to get the most out of these sometimes-messy fruits, as manufacturers use the entire fruit, as opposed to just the edible seeds.

Turmeric
A relative of ginger, turmeric is the spice that gives curries their vivid golden hue and yellow mustard its bright color. For thousands of years, people in India have considered turmeric a healing herb. Studies show that it protects the stomach, helping to prevent ulcers, and it aids in the digestion of fats. The spice may also fight Alzheimer’s disease. Researchers have found that elderly villagers in India appear to have the world's lowest rate of the disease, possibly because of the anti-inflammatory compound curcumin in turmeric. Incorporate turmeric onto your chicken, turkey, rice, or vegetables to get used to the different taste. Duke suggests sprinkling it on cauliflower, broccoli, brussels sprouts, and kale.

Walnuts
Few foods are better for your brain than walnuts. They're a great source of serotonin, a neurotransmitter that curbs your appetite, as well as vitamin E, magnesium, folate, protein, and fiber. Walnuts boast more heart-healthy omega-3 fats than salmon, making them a good antidote to seasonal depression. This wonder nut is also packed with anti-inflammatory polyphenols. Many of the compounds in walnuts, such as vitamin B5 and folic acid, can be destroyed by heat, so it's best to eat them raw. If you find them too bitter to eat whole, use them in place of pine nuts in your pesto or grind them up and sprinkle them over cooked vegetables.

The Top 12 Worst Chemicals in Your Home

WORST CHEMICALS EVER?

When the United Nations comes out with a report calling something a "global health threat," we should probably be more than a little concerned. And that's exactly what happened in early 2013 when the World Health Organization and the UN Environment Programme applied the term to a class of chemicals known as endocrine disruptors. The reason: A growing body of research is linking these potent chemicals, which interfere with the endocrine system that regulates your hormones, to global rates of chronic disease and infertility.

"Never has there been a time in history that the disease burden of the human population is predominantly chronic disease, not communicable or infectious disease," Thomas Zoeller, PhD, professor of biology at the University of Massachusetts, Amherst, and a coauthor of the report, told us at the time. "We can't prove that this is related to endocrine-disrupting chemicals, but we can't continue to deny their impact."

Now the nonprofit Environmental Working Group (EWG) and the Keep a Breast Foundation are sounding alarm bells about the health threat of these chemicals. Of the roughly 80,000 chemicals used in everyday goods, 1,300 or so are considered endocrine disruptors, also called hormone disruptors. The nonprofits just released a report outlining the "Dirty Dozen," a list of endocrine disruptors that highlights the worst of the worst—and the ones you're most likely exposed to every day. Here's how to avoid them:=

BISPHENOL A, OR BPA

What it does: Perhaps the most widely studied endocrine disruptor on the market, BPA actually started out in the 1930s as a synthetic estrogen given to women. So it's no surprise that this hormonal chemical has been found to act like estrogen, with current exposure levels leading to things like decreased sperm production in men, early puberty in girls, and fertility problems in both genders, or that animal studies have linked it to greater chances of miscarriage. BPA also interferes with metabolic hormones and plays a role in heart disease, obesity, and diabetes.

Where it's found: BPA is found in the linings of food cans, and it's used as a coating on receipts. The chemical is still used in some plastic products and as a flame retardant, as well, but thanks to the lack of laws requiring companies to disclose how BPA is being used, it's impossible to know all the places where the nearly 3 billion pounds of the chemical produced each year wind up.

Easiest way to avoid it: Opt for fresh, frozen, or homemade versions of your favorite canned foods. You can also limit additional exposures by rejecting unnecessary receipts when shopping.

DIOXINS

What they do: Dioxins and dioxinlike compounds like PCBs and the pesticide DDT are known to cause cancer, but they're also considered one of the most toxic classes of chemicals known to man. Among their hormone-related effects: decreased fertility, diabetes, endometriosis, immune system problems, lowered testosterone levels, miscarriages, and reduced sperm counts and quality.

Where they're found: Municipal waste incineration produces large quantities, but chemical bleaching of paper and wood pulp accounts for huge quantities in the air and water. Dioxins build up in the fatty tissues of animals and are very widespread in the food supply.

Easiest way to avoid them: Reduce your consumption of fatty meat and dairy products.

ATRAZINE

What it does: Most of the research on atrazine's hormone-mimicking effects has been conducted in fish and frogs. Like a freaky science-fiction plot, the chemical causes male fish and frogs to turn into females. Research into humans, however, has shown that the pesticide increases the activity of genes that cause infertility.

Where it's found: Atrazine is the second most widely used herbicide in the United States (behind glyphosate, the active ingredient in Roundup), according to the Environmental Protection Agency (EPA), and 86 percent of it is applied to corn.

Easiest way to avoid it: Go organic! Organic farmers are prohibited from using toxic synthetic herbicides like atrazine. And eat less meat. Despite corn's reputation as serving as the building block for numerous processed-food ingredients, 80 percent of U.S.-grown corn is sold both domestically and internationally as animal feed, according to the National Corn Growers Association. Eating tons of factory-farmed meat simply increases the demand for atrazine among corn growers.

PHTHALATES

What they do: Like BPA, phthalates have come under a lot of scrutiny in recent years, after studies revealed that boys born of women with high phthalate exposures suffered from abnormalities in their genitals. The chemicals interfere with testosterone and estradiol, a hormone that affects breast development. Studies have found that women who develop breast cancer have higher levels of certain types of phthalates than women who are cancer free.

Where they're found: Phthalates are used in a vast number of consumer products: flooring, shower curtains, synthetic leather, and other products made with PVC vinyl, where phthalates are used to keep the plastic flexible; in any product with a synthetic fragrance, where phthalates are used to keep the scent from dissipating; and nail polishes, paints, and furniture finishes, where phthalates keep the materials from chipping. They've also been detected in some plastic cling wraps and food containers, as well as pesticides.

Easiest ways to avoid them: Avoid anything with a synthetic fragrance, say "NO!" to vinyl products, and always store your food in glass, ceramic, or stainless steel containers.

PERCHLORATE

What it does: Perchlorate can interfere with your thyroid, the gland that regulates the hormones that regulate your metabolism. The chemical, a component of rocket fuel, impairs your thyroid's ability to take up iodine, which the gland needs to function properly.

Where it's found: Perchlorate contamination exists anywhere rockets were tested, made, or taken apart, and it's used in fireworks and safety flares. It washes out of soil and gets into groundwater, but no one knows how long this persistent toxic chemical takes to break down. You're most likely exposed to perchlorate through food; eggs, dairy products, fruits and vegetables contain the highest levels. Water is another source of exposure for people living in certain areas. The EPA estimates that 20 million Americans live in areas with excessive levels of the contaminant in their drinking water.

Easiest way to avoid it: The chemical is nearly impossible to avoid in food, and the water filters that remove it are expensive. EWG recommends getting good amounts of iodine, which can boost your thyroid function even in the presence of perchlorate. Iodized salt is a good source, as are seafood, kelp, and grass-fed dairy products.

FLAME RETARDANTS

What they do: These toxic, ubiquitous chemicals are most known for their impact on the thyroid and on female infertility. Because thyroid hormones also have an impact on your brain, one class of flame retardants, known as PBDEs, is thought to affect the IQ levels in children, which is why many chemicals in this class have been banned or are being gradually phased out. However, the replacements being used are just as toxic and exhibit the same biological activity as organophosphate pesticides.

Where they're found: Furniture, carpet padding, and even baby nursing pillows contain them. Assume that anything in your home—and your office and your car—that contains polyurethane foam also contains flame retardants. Other major exposure sources include electronics: TVs, computers, cellphones, and video game consoles.

Easiest way to avoid them: Dust and vacuum frequently. It's nearly impossible to avoid flame retardants, given their widespread use, so cleaning is your best defense. Flame retardants bind to dust as the furniture, car-seat padding, and electronics in which they're used break down.

LEAD

What it does: Despite the long list of health problems already associated with lead, researchers are uncovering still more, including the fact that lead interferes with the hormones that regulate your stress levels, according to EWG.

Where it's found: Lead-based paint remains the general public's largest source of exposure to this toxic metal. But it also winds up in drinking water from old pipes and even new brass or chrome faucet filters (including, thanks to a sources-lead">regulatory loophole, those labeled "lead free").

Easiest ways to avoid it: Get a lead-removing water filter and eat a healthy diet. According to EWG, research has shown that people who eat a healthy diet absorb less lead. But if you are renovating an older home, it's imperative that you call a lead-remediation professional. 

ARSENIC

What it does: While arsenic is best known for its ability to cause cancers of the skin, bladder, and lung, there is no other element or chemical known to cause as many health problems as arsenic can, according to the Dartmouth Toxic Metals Superfund Research Program, and those include endocrine problems. Arsenic has been found to interfere with receptors for estrogen, progesterone, and testosterone, including hormones that regulate your metabolism and your immune system.

Where it's found: The Centers for Disease Control says that food and water are your main exposure sources; arsenic was historically used in pesticides and it exists naturally in soil. Recent tests from Consumer Reports have found high levels of the metal in rice and apple and grape juices, and the Johns Hopkins School of Public Health has found high levels in factory-farmed chicken. Though they're gradually being phased out, arsenic-based drugs are added to chicken feed in nonorganic chicken houses.

Easiest ways to avoid it: Water filters certified to remove arsenic can get it out of your water. Avoiding it in food is harder, since there's no way to know which foods contain high levels. Consumer Reportsrecommends limiting your rice consumption to two servings per week and varying your grains, along with eating whole fruits instead of drinking fruit juices. And stick with organic chicken, which are raised on arsenic-free feed.

MERCURY

What it does: Another metal that does double the damage, mercury is a potent neurotoxin that impairs children's IQ levels. But EWG found that it also binds to a hormone that regulates women's menstrual cycles and ovulation, and it damages cells in the pancreas that produce insulin, the hormone that regulates your blood sugar levels.

Where it's found: Primarily found in seafood, mercury winds up in the environment from industrial sources, the largest of which are coal-fired power plants.

Easiest way to avoid it: Stick with low-mercury seafood choices, such as wild Alaskan salmon and farmed trout, along with seafood that's low on the food chain, such as sardines and anchovies. In general, the smaller the fish, the less contaminated it is.

PERFLUORINATED CHEMICALS, OR PFCS

What they do: PFCs—which you'll recognize through trade names as Teflon and Stainmaster—have been studied most for their impact on thyroid function and their links to hypothyroidism. The chemicals are also thought to cause infertility in both men and women. One possible reason for that, at least in women, comes from recent research in animals, which suggests that the chemicals inhibit a woman's ovaries from producing eggs.

Where they're found: PFCs are used to make your pots and pans nonstick and your clothes, upholstery fabric, carpets, backpacks, and coats water- and stain-repellent. The chemicals are also used to repel grease in food packaging like pizza boxes, fast-food wrappers, microwave popcorn bags, and pet-food bags.

Easiest ways to avoid them: Avoid all of the above! Keep an eye out for anything that utilizes "Gore-Tex," "Stainmaster," or "Teflon," all trademarks for chemical mixtures that contain PFCs. And call manufacturers to question them about their use of PFCs whenever they advertise products as water repellent; some have switched to polyurethane coatings, which pose fewer health problems.

ORGANOPHOSPHATE PESTICIDES

What they do: Breakdown products of these neurotoxic insecticides have been associated with lower levels of testosterone and other sex hormones, according to the Pesticide Action Network North America. Mothers exposed to organophosphates while pregnant also experience increased levels of cortisol (a stress hormone), which can increase the risks for miscarriage, preeclampsia, and developmental delays for the child.

Where they're found: Organophosphates are one of the most commonly used classes of insecticides in the U.S. and are found on a wide variety of crops.

Easiest way to avoid them: Go organic! Organic farmers are prohibited from using synthetic pesticides like organophosphates on their fields.

GLYCOL ETHERS

What they do: These chemicals are associated with numerous health problems, but with regard to hormones, they're bad for guys' swimmers. The chemicals cause low sperm motility.

Where they're found: Glycol ethers are solvents used in a wide variety of industrial applications. But you're most likely to encounter them via dry-cleaning services and in personal care products and cleaners.

Easiest ways to avoid them: Avoid having clothes dry-cleaned (most fabrics can just as easily be hand-washed) and make your own cleaning products .  

7 Fruits and Vegetables That Boost Your Immune System

With cold and flu season just around the corner, now it’s more important than ever to get your immune system in the best shape you can. Getting enough sleep and exercise, and keeping your stress level down, can really do a lot for your health. But having a right diet is just, if not more, important. Luckily, there are plenty of fresh fruits and vegetables out there that have immunity-boosting properties.

1. Sweet Potatoes.

And just in time for Thanksgiving! Sweet potatoes owe their orange hue to beta-carotene, an antioxidant that the body converts into Vitamin A, an essential nutrient for fighting against disease. Sweet potatoes are actually one of the best fresh sources of immunity-boosting properties out there.  

2. Berries.

Packed with Vitamins C and E,berries truly are a nutritional powerhouse. Some of your best bests are common berries like raspberries and blueberries, as well as less common ones like acai and goji. Try eating berries with yogurt, another great-immunity boosting food.  

3. Mushrooms.

Mushrooms are one of, if not the best, vegetarian foods for preventing and fighting disease. That’s because mushrooms help the maturation of your white blood cells, and, as some research suggest, might actually help them ward off disease better!  

4. Carrots.

Though they probably won’t help you see in the dark, carrots might just help you ward off seasonal colds and flus. Like sweet potatoes, carrots are full of beta-carotene. For the best immune system-boosting results, stick to eating raw carrots.  

5. Garlic.

People have been using garlic to ward of disease for thousands of years. And, more and more research suggest, it’s more than just folk medicine. One  prominent study (PDF) found that people who took garlic supplements got few cold symptoms, and, if they did get sick, they were ill for less time than the placebo group.

If you can handle it, try eating a clove of garlic every day. But it doesn’t just have to be the hard way — adding some minced garlic, fresh or cooked, is beneficial.  

6. Kiwi.

Kiwifruit is a great natural source of vitamin E, a key nutrient for your immune system. Vitamin E helps protect your body from viral and bacterial infections. Though the jury is still out on whether or not vitamin C helps boost immunity, kiwifruit does have more of the stuff than most citrus fruits, including oranges!  

7. Spinach.

Like kiwi, spinach is loaded with vitamin E. But that’s not all. Spinach really packs a huge nutritional punch. it has loads of beta-carotene, folate and vitamins A, C and K, as well as minerals like copper and iron — all nutrients vital to maintaining a healthy immune system. 

12 Reasons You Can’t Lose Weight

So you’re eating well, working out, and that number on the scale still won’t budge. Even worse: Between tailgating season, Halloween, and the holidays, losing weight is about to get even harder. There is good news, though. You can take control. Just eliminate these surprisingly destructive habits and the sneaky foods that are responsible for destroying your diet.

You Eat with Your Hands
A new study suggests that people who use tongs to serve themselves food actually eat about 30 percent less of it. 


You Eat Fruity Yogurt
Most fruit-flavored yogurts—and plenty of other healthy-sounding foods—are sweetened with fructose. But unlike other sweeteners, this one doesn’t tell your brain you’re full, according to a new study. The result: You end up eating way more calories than your body actually needs. 


You’re Drinking Too Much
Most people overlook liquid calories entirely, says Felicia Stoler, registered dietician and author of Living Skinny in Fat Genes. So don’t expect to notice when a seemingly single-sized juice can or bottle actually contains two or three servings—and two to three times more calories. Your best bet: Replace juice with water, and eat your calories instead of drinking them, she says. 


Your Fave Team is Losing
Turns out, you’re more likely to binge eat the day after your sports team bombs a big game, according to a 2013 French study. 


You Hit Up Happy Hour—A LOT
People don’t realize just how many calories they drink, says Stoler. What’s more, the alcohol in your cocktail can reduce your inhibitions, so you hit the happy hour menu (hello, nachos!) even harder. 


You’re Overdoing It at Breakfast
While the standard serving size for cereal is about two-thirds of a cup, breakfast bowls can hold much, much more. So when you fill yours to the brim with cereal, and top it off with milk, you could be eating twice as many calories as you think—or more.


You Treat Yourself a Little TOO Often
When you indulge in sweet or fatty foods like ice cream regularly, you end up craving larger portions to feel satisfied, says Stoler. Need a sweet treat every day? A new studypublished in the journal Food Quality and Preference found that a few bites really will satisfy you just as much as a larger serving. 


You’re Guzzling Diet Soda
Drinking calorie-free sweeteners is like dumping water in your gas tank instead of gasoline, says Stoler. (For non-mechanics: It fills you up, but doesn’t keep your motor running.) When hunger strikes, drink water instead, and fill up on wholesome foods to drive off hunger pangs later. 


You’re Depriving Yourself
When you cut out whole food groups (like carbs or fat, for instance) you set yourself up to binge eat them the next time you let yourself splurge. So instead of crossing them off your grocery list, entirely, learn how to manage your strongest cravings with these tips.


You Order the “Regular” Size
Think you’re in the clear because you downsized your large order of fries? Turns out, people actually consume more calories when they order regular-sized menu items than when they order portions advertised as “double-sized”, according to a new study. 


You’re Staying Up Too Late
People who hit the sack on the late side tend to eat more high-fat and high-calories foods than those who tuck in earlier, according to a recent study. No wonder they also gain more weight. 


You Think Working Out Gives You A “Pass”
Exercising can make you want to eat more—but that doesn’t mean you should, says Stoler. And it doesn’t help that most people grossly overestimate the number of calories they torch at the gym. The good news: Picking up the pace might actually decrease foods cravings, according to a new study.  

13 Things Mentally Strong People Don’t Do

Mentally strong people have healthy habits. They manage their emotions, thoughts, and behaviors in ways that set them up for success in life. Check out these things that mentally strong people don’t do so that you too can become more mentally strong.

1. They Don’t Waste Time Feeling Sorry for Themselves

Mentally strong people don’t sit around feeling sorry about their circumstances or how others have treated them. Instead, they take responsibility for their role in life and understand that life isn’t always easy or fair.

2. They Don’t Give Away Their Power

They don’t allow others to control them, and they don’t give someone else power over them. They don’t say things like, “My boss makes me feel bad,” because they understand that they are in control over their own emotions and they have a choice in how they respond.

3. They Don’t Shy Away from Change

Mentally strong people don’t try to avoid change. Instead, they welcome positive change and are willing to be flexible. They understand that change is inevitable and believe in their abilities to adapt.

4. They Don’t Waste Energy on Things They Can’t Control

You won’t hear a mentally strong person complaining over lost luggage or traffic jams. Instead, they focus on what they can control in their lives. They recognize that sometimes, the only thing they can control is their attitude.

5. They Don’t Worry About Pleasing Everyone

Mentally strong people recognize that they don’t need to please everyone all the time. They’re not afraid to say no or speak up when necessary. They strive to be kind and fair, but can handle other people being upset if they didn’t make them happy.

6. They Don’t Fear Taking Calculated Risks

They don’t take reckless or foolish risks, but don’t mind taking calculated risks. Mentally strong people spend time weighing the risks and benefits before making a big decision, and they’re fully informed of the potential downsides before they take action.

7. They Don’t Dwell on the Past

Mentally strong people don’t waste time dwelling on the past and wishing things could be different. They acknowledge their past and can say what they’ve learned from it. However, they don’t constantly relive bad experiences or fantasize about the glory days. Instead, they live for the present and plan for the future.

8. They Don’t Make the Same Mistakes Over and Over

They accept responsibility for their behavior and learn from their past mistakes. As a result, they don’t keep repeating those mistakes over and over. Instead, they move on and make better decisions in the future.

9. They Don’t Resent Other People’s Success

Mentally strong people can appreciate and celebrate other people’s success in life. They don’t grow jealous or feel cheated when others surpass them. Instead, they recognize that success comes with hard work, and they are willing to work hard for their own chance at success.

10. They Don’t Give Up After the First Failure

They don’t view failure as a reason to give up. Instead, they use failure as an opportunity to grow and improve. They are willing to keep trying until they get it right.

11. They Don’t Fear Alone Time

Mentally strong people can tolerate being alone and they don’t fear silence. They aren’t afraid to be alone with their thoughts and they can use downtime to be productive. They enjoy their own company and aren’t dependent on others for companionship and entertainment all the time but instead can be happy alone.

12. They Don’t Feel the World Owes Them Anything

They don’t feel entitled to things in life. They weren’t born with a mentality that others would take care of them or that the world must give them something. Instead, they look for opportunities based on their own merits.

13. They Don’t Expect Immediate Results

Whether they are working on improving their health or getting a new business off the ground, mentally strong people don’t expect immediate results. Instead, they apply their skills and time to the best of their ability and understand that real change takes time.

10 Ways to Alkalize Your Body Today

Acidity in the body has been linked to pain, excess weight and many other health issues.

In small amounts, acidic foods like sugar, food additives, meat, rancid oils, trans fats andfried food can be handled by your body’s detoxification systems—the kidneys as well as its mineral reserves. But, over time, acidity can have many damaging effects on the body.

Excessive amounts of acid deplete oxygen, which is needed by every cell in your body to function properly. It damages the mitochondria—the cells’ energy centers—so your cells won’t have enough energy to perform their vital functions properly. If not properly eliminated or neutralized, excessive amounts of acid can even damage brain cells and other cells.

Furthermore, acid can damage tissues, joints, organs and glands, resulting in any number of imbalances or dysfunction. Excessive amounts of acidity need to be eliminated or acid will be stored in tissues and joints, causing damage over time. It depletes alkaline mineral stores in the body, particularly calcium from bones and magnesium from muscles.

Fortunately, making your body more alkaline (the opposite of acidic) is easy. Here are 10 ways to alkalize your body for more energy and vitality:

1. Start your day with a large glass of water with the juice of a whole, freshly-squeezed lemon. While lemons may seem acidic, they have the opposite effect on your body as it metabolizes them.

2. Eat a large green salad tossed in lemon juice and olive oil. Greens are among thebest sources of alkaline minerals, like calcium.

3. Snack on raw, unsalted almonds. Almonds are packed with natural alkaline minerals like calcium and magnesium, which help to balance out acidity while balancing blood sugar.

4. Drink a non-dairy milk and berry smoothie with added green powder like spirulina,chlorella or other greens. Choose non-dairy milk over cow’s milk, since the latter is acid-forming.

5. Go for a brisk walk or some other exercise every day. Exercise helps move acidic waste products so your body can better eliminate them.

6. Breathe deeply. Ideally, choose a spot that has fresh, oxygen-rich air. And stay away from chemical-laden air fresheners and scented candles.

7. Stick to a plant-based diet. During the metabolism of meat, there is an acid residue left behind.

8. Skip the sugar-laden dessert or soda. Sugar is one of the most acidic foods we consume. You need over 30 glasses of neutral water just to neutralize the acidity of ONE can of soda.

9. Add more veggies to your diet. No, potatoes don’t count. But sweet potatoes are a good choice (provided you’re not slathering them in sweeteners or butter). Asparagus, squash, peppers and other vegetables are also excellent choices.

10. Sprout it out. Add more sprouts to your daily diet. They are extremely alkalizing and supercharged with nutrients and energy-boosting enzymes.