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Question: I have a problem in that I find it very difficult to stick to anything. I need to lose weight so I start a new diet/personal trainer and then before long the novelty wears off. It is the same with hobbies. I joined a tennis club at massive expense and then quit within months. Part of it had to do with some snobby members who were rude to me, but I still walked away from the investment. I am starting to see the same trait in one of my kids and I am worried it will affect their chances at a career. I am lucky in that my husband pays all our bills. Is it possible to learn staying power at this stage of my life? I am in my mid 40s?

nswer: How do you get habits to stick or improve your staying power? Forget everything that you think will get you there and know this: you do have willpower, but very little. It is a limited resource and becomes depleted easily and quickly.

So, before the motivation mongers start shouting at us in January, lets get real about motivation or the lack thereof.Motivation is a drive that you and only you are in control of. This is an inside job and the work that is needed comes from intrinsic motivation and creating an implementation intention.

Of course, the novelty wears off. The quick-fix diets and exercise mentality is not only dangerous but counter-productive in so many ways. What I hear in your words is a lack of confidence in belief in your own abilities, which is self-efficacy.

Self-efficacy is so important to help you organise and become as consistent as possible with whatever goal you want to achieve. If you dont believe you can do it, it is going to be near impossible to achieve. What can help bring this into a reality is to create your own specific implementation intention.

You will need some paper to figure out what goals or things you want to do, and a calendar. No amount of external motivation will create the sticking power you are looking for. As you know, there can be a good buzz when you first commit to a new course of action, but unfortunately it isnt and wont be enough.

Only action will get you to where you want to be.

Ask yourself, what specifically do you want to achieve and why? These questions are delving into your why as this is what will get you up, out and dressed when it is cold, dark and wet outside when all you will want to do is stay in your lovely warm bed.

Heres the reality check, by writing down in your diary when you are going to do whatever you have committed to, the sticking power changes immensely.

I encourage people to see that commitment as the same as any appointment that you have made, like going to the doctor or a date to meet a friend. You wouldnt just not show up. Showing up for yourself puts a value upon you and the goal you would like to achieve.

Look back at the trigger points that led to the decision to stop in the past. What led to that decision? Go in curious, like an outside observer. What vulnerability or feeling was present? Did you feel judged, uncomfortable or lacking in confidence in yourself? Bring softness to these important questions.

Tenacity and determination to stay the course takes a lot of effort. See this as a skill that you can and would like to develop. Breaking it down into smaller, manageable tasks is the way to go from overwhelm to slipping it into your everyday mindset.

I always like to think of it as similar to dental hygiene you dont question or quit brushing your teeth. It is part of your routine, morning and night. Mental hygiene can help bring in healthy routines. Im also going to throw in time for intentional procrastination.

If you find you get side-tracked, give yourself 20 minutes or so to intentionally scroll or do something youd like to do and then choose to get back on track.

By modelling these skills, first your son will see that you have days that you dont want to exercise or go because someone said something rude to you, but you are going anyway.

There is great strength and courage in this. These are wonderful skills for you to develop for yourself and the positive off-shoot will be your son will see it and that is so much more powerful than just talking about it.

Learning knows no age limits. Id recommend watching Carol Dwecks TED Talk on how to develop a growth mindset as an excellent place to start this exciting journey of change and possibility ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve.

There are great resources on The Big Life Journal. This article is very useful on how to teach kids the growth mindset explaining neuroplasticity and activities. It really helps to encourage the value of mistakes and trying something even though it is hard. Check out biglifejournal.com/blogs/blog/teach-kids-growth-mindset-neuroplasticity-activities.

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Ask Allison: Im in my 40s and I find it hard to follow through on things diets, hobbies, courses and now my kids are the same. Could this harm them...

Provided by Daily Mail MailOnline logo

Experts have revealed what your daily coffee habit is doing to your waistline, and it's bad news for those who drink two lattes every day.

Health experts from the science-based nutrition programEqualution, from Sydney, explained that two small full cream milk coffees every day can quickly add up in terms of calories, and 14 coffees per week is the equivalent 25.5 popping candy elf chocolates.

'What if something you're doing each day without consideration is impacting your results week by week?' their team posted on Instagram.

'Here's the good news: You CAN still have your cake and eat it too and it is possible to incorporate treats you love as part of a balanced diet while losing weight.'

If you're eating well and still not losing weight, the founders said it might be time to look towards 'those little extras' which you can often attribute to 'weight gain or lack of results'.

'The body doesn't recognise food as good or bad; instead it is recognised simply as macronutrients so protein, fats and carbs,' they said.

If you want to lose weight, Equalution said you need to be eating and drinking in a 'calorie deficit'.

'To lose weight, you need to be eating in a calorie deficit (eating less than you're expending energy wise),' they said.

Gallery: 7 Teas That Melt Belly Fat, Say Dietitians (Eat This, Not That!)

'If you want to gain weight, then you need to be in a calorie surplus (eating more than you're expending energy wise).

'If you want to maintain your weight, then you need to be consuming the same energy (calories) as your total daily energy expenditure.'

Thousands who saw the post were quick to say they wereshocked by how quickly coffees can quickly add up in your daily intake.

'Oh my god, this is why I need to stop drinking milk,' one person posted.

'Omg, we have both,' another added.

Previously, Equalution have shared snack warnings about how a day of healthy treats can quickly add up to 5,000 calories.

Sydney founders of science-based nutrition program Equalution Jade Spooner and Amal Wakim recently shared a graph to highlight exactly what seven days of snacking can look like in calories by comparing healthy treats to cheeseburgers.

The pair found the snacks consumed over seven days contain more calories than 16-and-a-half McDonald's cheeseburgers (4,966 calories). A single cheeseburger contains 300 calories.

The graph shows how you can add a further 722 calories to your daily intake just by snacking on a cookie, three tiny Easter egg chocolates, fruit and nut mix, and muesli, along with two cups of coffee with full cream milk.

Other graphs show how one boozy day can quickly contribute to an entire day of eating.

Excerpt from:
What your coffee habit is costing you in calories - msnNOW

Leg workout: Simple exercises you can do at home

Many people accumulate fat on their legs and in particular, their thighs. Your initial reaction when you notice a bit of extra weight on your thighs might be to go for a run and start squatting - but will this help you lose weight on your thighs?Express.co.ukconsulted the experts to find out how to shed a few pounds from your thighs.

Body fat is totally normal and desirable, but there are things you can do to reduce the amount of it if you dont like it.

Leg fat may be made up of different types of fat cells, including subcutaneous fat cells and intramuscular fat cells.

Subcutaneous fat is extremely common in the thighs and is found right beneath the skin, and intramuscular fat is dispersed within the muscle itself.

So how do you get rid of this subcutaneous thigh fat and tone up your legs?

READ MORE- How to lose weight easily: Can you lose weight without exercise?

First of all, you need to reduce your calorie intake.

You need to be eating less and burning more calories in order for your body to use excess fat as its next energy source.

This will significantly help if you are overweight, but you need to talk to your doctor or dietician before making big changes to your diet.

Another thing that could help is reducing your salt intake.

Doing this will immediately make you feel less bloated and change how your clothes fit you.

Drink as much water as you can to flush out excess salt and fluids that cause bloating.

You should also try adding more electrolytes, which can be found in dark leafy greens, yoghurt, and bananas.

The more electrolytes you have in your body, the less salt your body will retain.

More fibre and protein will aid weight loss, help you feel fuller, and build muscle in your legs.

Once youve sorted out your diet, you should start exercising.

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Aerobic exercise is the key to burning body fat, and you need to do at least 30 minutes a day for five days a week.

Aerobic exercise is any type of cardiovascular conditioning also known as cardio such as walking, swimming, running, or cycling.

Cycling is one of the best aerobic exercises for the legs, whether you invest in a bicycle or sit on an exercise bike at home.

Its perfect for beginners who want to try low-impact cardio, and it also works out your calves, hamstrings, glutes and quadriceps.

If you solely commit to cardio, you may be left with wobbly skin on your legs.

To remedy this, you need to strengthen the muscles in your legs by doing weights or working out on a rowing machine.

Try squats, leg lifts, calf raises, and lunges without a weight to start.

You can then add a resistance band or a weight to make the exercise harder and push yourself.

Try different versions of these basic moves, such as curtsy lunges and goblet squats.

Doing this a few times a week is the best way to achieve thighs of steel.

More:
Leg weight loss: How to lose thigh fat fast - Express

Provided by Eat This, Not That! fasting diet

It's no question that fasting is an effective way to lose weight. In fact, Patricia Bannan, MS, RDN, and LA-based nutritionist and healthy cooking expert has explained before that intermittent fasting, which is an eating pattern that cycles between bouts of eating and calorie restriction, is an especially powerful way to blast fat.

"Intermittent fasting causes glucose (sugar) concentrations to decrease and lipolysis (fatty acid oxidation) to increase significantly during the first 24 hours, which helps the body break down stored fat," she said.

However, there are many different methods of intermittent fasting, the most popular of which is likely the 16/8 method, which entails skipping breakfast and eating between an 8-hour time frame, followed by a 16-hour fast. A new study conducted by researchers from the University of Illinois at Chicago found that fasting just a few hours of the day was enough to help people lose about 3% of their body weight in roughly two months.

The study, which was published in the journal Cell Metabolism, compared the results of two different time-restricted feeding diets, where participants were asked to fast for 20 and 18 hours, respectively.

"This is the first human clinical trial to compare the effects of two popular forms of time-restricted feeding on body weight and cardiometabolic risk factors," said Krista Varady professor of nutrition at the UIC College of Applied Health Sciences.

Here's how it worked. Those who participated in the 20-hour fast ate whatever they wanted between 1:00 p.m. and 5:00 p.m. and for those who were assigned the 18-hour fast were allowed to eat until 7:00 p.m. During the fasting periods, participants were allowed to drink water as well as other calorie-free beverages. The control group was asked to maintain weight and not make any changes to their diet or physical activity levels.

The result? After 10 weeks, participants in both fasting groups reduced their caloric intake by about 550 calories a day, enabling them to drop (on average) 3% of their body weight. In addition, researchers also discovered that both insulin resistance, which can lead to type 2 diabetes, and oxidative stress levels were reduced in those who fasted in comparison with those who didn't in the control group.

In short, both fasting periods were effective and lead to nearly identical weight loss results.

"The findings of this study are promising and reinforce what we've seen in other studiesfasting diets are a viable option for people who want to lose weight, especially for people who do not want to count calories or find other diets to be fatiguing," Varady said. "It's also telling that there was no added weight loss benefit for people who sustained a longer fastuntil we have further studies that directly compare the two diets or seek to study the optimal time for fasting, these results suggest that the 6-hour fast might make sense for most people who want to pursue a daily fasting diet."

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This Is How Many Hours You Need to Fast to Lose Weight

Are you on the lookout for that one perfect exercise which could help lose kilos and burn fat faster? Burpees should definitely be on your to-do list!

Burpees are one of the most effective exercises to tone up and help you lose weight. Fitness experts consider it to be an intensive exercise which turns your body into a fat-burning furnace, which burns a lot of calories in a go. That is primarily because it functions to target all important muscle groups in your body in a single go.

In fact, if your sole goal is to lose weight FAST, there are also some excellent burpee variations which you should definitely be included in your regime.

There are also some good benefits to this too. Practising the basic burpee can be a wonderful thing to do for fitness. But, rather than boring yourself out with the same exercise and impair your regime, you can also try some variations which not only does make for a helpful addition to your regime, but also help you get to your goal faster!

We asked fitness trainer Aditya Kochhar to show us 5 variations of the basic burpees which will help you burn excess fat faster. Watch the video below to learn how to master these five core burpee variations and get the chiselled body you want faster than ever!

Mountain climber burpee variation or climber burpees is a perfect variation to try for those who have mastered the basic burpee. It requires a medium level of fitness and experience. Once you are able to master this move, you will gain benefits for your lower body and ab muscles.

Variation #2 One-handed burpees

The one-arm burpee makes more a difficult variation to try but burns fat exceptionally well. As compared to the traditional burpee, this increases your upper and lower body strength, muscular and cardiovascular endurance.

Variation #3 Sumo squats with burpees

Sumo squats with burpees is an effective way to make the most out of your session. This dynamic exercise can be broken down into parts, which are super beneficial for your hips, hamstrings, abs, glutes and quads. Simply start by squatting down on the floor, hop back to the plank position, before diving into a plie squat and getting up.

More here:
Weight loss: 5 burpee variations to lose weight faster - Times of India

Too much dedication? George Clooneys method acting landed him in the hospital with pancreatitis after he lost nearly 28 pounds.

The actor, 59, was preparing for his role in The Midnight Sky, in which he portrays an astronomer who survives an apocalyptic event. Clooney told the Mirror on Wednesday, December 9, that during filming he was rushed to the hospital with stomach pains and learned he had pancreatitis.

I think I was trying too hard to lose the weight quickly and probably wasnt taking care of myself, he explained.

Clooney who is also the director of the Netflix movie said he struggled with his recovery amid filming.

It took a few weeks to get better and as a director, its not so easy because you need energy, he said. We were out on this glacier in Finland, which made it a lot harder work. But it certainly helped with the character.

Clooneys physical transformation for the film also included growing a beard. His wife, Amal Clooney, and their 3-year-old twins, Alexander and Ella, had differing opinions about his new facial hair.

I grew a big ugly beard and my son loved it because hed hide things in it, which I wouldnt know about until I got to work and Id be like, Oh, theres a popsicle stuck in my beard, he recalled. But my wife and daughter were really happy when it came off because it was very hard to find a face underneath all that mess.

The Descendants star began dating Amal, 42, in October 2013, and the pair got engaged six months later. In November, George recounted his proposal, noting that the human rights lawyer didnt accept right away.

We never talked about marriage when we were dating, and I asked her out of the blue, he told CBS at the time. [It] took her a long time to say yes. I was on my knee for, like, 20 minutes. I finally said, Look, Im gonna throw my hip out. We told that story to her parents, and theyre like, Theres something wrong with his hip?'

The couple tied the knot in Venice, Italy, in September 2014. Amal and George welcomed their twins three years later in June 2017.

See more here:
George Clooney Reveals He Was Hospitalized After Losing Weight Too Quickly for The Midnight Sky Role - Us Weekly

Obesity is linked with a higher risk of heart disease

Obesity and its rising prevalence has a drastic impact in India with about 40% of individuals suffering from obesity or excessive weight, as per data from the fourth National Family Health Survey. With more empty time, people are prone to consuming more empty calories! This can take a toll on the body - obesity dramatically increases the risk of developing a range of serious medical conditions. Health problems arising due to obesity have the potential to affect almost every part of the body including the heart, brain, lungs, bones, joints, blood vessels, gall bladder etc. While obesity or excess body fat is an increasingly important issue in India and all over the world, just by shedding those extra kilos, one can significantly improve their health and reduce the risk of developing co-morbidities.

With the help of Body Mass Index calculator or BMI, one can understand if they are obese or not. A BMI of 30 and above indicates that the person is obese. You are considered healthy if the BMI values are between 18.5 and 24.9. If the BMI is below 18.5 then you are considered underweight.

Also read: All You Need To Know About BMI

Obese or overweight individuals are at an increased risk of developing the following:

1. Type-2 diabetes: Obese or overweight people are at a very high risk of developing diabetes. Excess fat can disrupt the body's natural metabolic function and decrease the sensitivity to the insulin. Overweight people with excess fat around the waist are particularly at high risk of developing Type-2 diabetes.

Too much body weight is one of the risk factors for type-2 diabetesPhoto Credit: iStock

2. Hypertension and stroke: Extra weight puts excessive stress on the heart. People with excessive weight suffer from hypertension or high blood pressure, which can lead to a stroke attack. In fact, obesity is the leading cause of stroke.

3. Heart attack: With high blood pressure, increased sugar levels and cholesterol, obese individuals are at a higher risk of developing heart-related issues which could quickly spiral into heart attacks.

4. Sleep apnea: As the fat deposits over the neck region and blocks the airways, it can lead to a condition called sleep apnea where breathing stops for a period during sleep.

Also read:8 Important Things To Know About Sleep Apnea

5. Liver disease: Excess fat accumulation in the liver can affect its normal functioning. It can damage or even lead to liver failure.

6. Gallbladder: Obese individuals have higher chances of developing gallbladder stones. In some cases, it might demand surgery to cure.

7. Kidney failure: When you are obese, the kidneys will be overburdened and work harder to filter wastes above the normal level. Overtime this can lead to kidney-related disorders or end with kidney failure.

8. Infertility: Excess fat can raise the chances of developing complications in pregnancy or can even make it difficult to get pregnant.

Other medical conditions that could further arise due to obesity include depression, joint problems, digestive disorders, diabetes and others. However metabolic improvements can be witnessed in extremely obese people if they start by reducing just 10 per cent of their weight.

Also read:Obesity And Overweight: Yoga Expert Explains Ways To Fight Obesity

When you are extremely obese, do not start sudden vigorous workout programs. It can do more harm than good. It is always advised to take the help of doctors before taking any steps to reduce weight. Many patients are unable to lose weight despite years of dieting and exercise and suffer from the co-morbidities of obesity which affects the quality of life and reduces lifespan. In such cases, bariatric surgery is recommended as per international guidelines as it can improve type-2 diabetes, cardiovascular health and other obesity associated conditions such as sleep apnea, joint pain, depression and improve fertility. It is a safe, powerful and effective solution for people with long-standing obesity. Co-morbid conditions such as high BP can be resolved, and patients will not need to use lifelong medications to manage it, reducing the time and cost spent on managing the consequences of obesity.

Maintain a healthy weight to cut risk of several diseasesPhoto Credit: iStock

With the help of experts, design a workout plan and add more physical activity when your body is able to go the extra mile. When you increase the workout intensity and maintain a proper diet you can shed all those extra pounds in a matter of a few months. Work towards your goal in steps, and keep your doctor involved in your weight loss plan. Limit the intake of excess calories, cut down red meat and other fatty foods. Get the help of a nutritionist who will chart out your diet intake. Track everything you eat as every single calorie you take matters. With just diet alone and your routine physical activity, you can aim to shed 10 per cent of your weight to start with.

Make the best use of this time to get your body to its healthiest best!

(Dr. Manjunath Malige, Chief and Senior Endocrinologist, Aster RV Hospital)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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The Hidden Dangers Of Excessive Fat: Know Why You Need To Shed Those Extra Kilos - NDTV

George Clooney had lost almost 13kg for movie The Midnight Sky. Photo / AP

George Clooney was hospitalised after "trying too hard" to lose weight for upcoming film The Midnight Sky.

The 59-year-old actor was due to fly to the Arctic to star in and direct the movie but was rushed to the emergency room after suffering excruciating stomach pains and was diagnosed with pancreatitis, which can be life-threatening.

Clooney who had lost almost 13kg for the film said: "I think I was trying too hard to lose the weight quickly and probably wasn't taking care of myself."

After being released from hospital, Clooney still wasn't feeling 100 per cent, which made making the movie even tougher.

He said: "It took a few weeks to get better and as a director it's not so easy because you need energy.

"We were out on this glacier in Finland, which made it a lot harder work. But it certainly helped with the character. This is bigger than anything I've done before and it was like herding cats to get it done. But, you know, it was fun."

As well as shedding the pounds to play a cancer-stricken astronomer, Clooney stopped shaving for the role, which his wife Amal wasn't impressed with and their 3-year-old twins Ella and Alexander were divided on.

He told the Daily Mirror newspaper: "I grew a big ugly beard and my son loved it because he'd hide things in it which I wouldn't know about until I got to work and I'd be like, 'Oh, there's a popsicle stuck in my beard'.

"But my wife and daughter were really happy when it came off because it was very hard to find a face underneath all that mess."

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George Clooney hospitalised after 'trying too hard' to lose weight for The Midnight Sky - New Zealand Herald

The holiday season is just around the corner. Whatever else can happen, nothing can stop us from spending the most wonderful time of the year together with our family and friends, eating as many gingerbread men as we want. Well, not only gingerbread men but also a heck of a lot of sugar-packed treats squeezed between multi-course meals and festive cocktails. No wonder the majority of people easily gain at least a couple of pounds for a very short period of time reserved for celebration. To make things worse, overeating doesnt only bring extra weight (unfortunately, getting extras is not always awesome) but also an array of health problems.

When the holidays are gone, its time to get rid of those excess pounds, which usually turns out to be a pretty challenging task because our body has been used to receiving a huge amount of food and doesnt want to lose this privilege. However, the owners of extra pounds are desperate to get back on track and make every effort to eat less and start with workouts, but that terrible hunger just doesnt let them reach the desired goals.

At this point, appetite suppressants come into play and work miracles. Or do they really? Lets take a closer look at these medications to answer the stirring question, Can appetite suppressants help you lose weight after the holidays? once and for all.

Just as the name suggests, appetite suppressants are medications created to help people control their too intense desire for food. Just a heads up, too intense is the keyword this type of drug is not intended to be used as a means of killing natural, normal appetite.

When taken as prescribed, appetite suppressants are safe to use and can be real game-changers on the uneasy weight loss path. As stated by experts at discovermagazine.com, they can be especially useful when combined with fat burner pills. Depending on the formulation, appetite suppressants can either curb your general desire for food throughout the day or ensure that you feel full much sooner than it is usually the case during your meals. Either way, both your body and digestive system benefit from that action because when you are not hungry, you have no intentions to reach for a chocolate bar or whatever you can find in the depths of your fridge.

Many people tend to gain weight very quickly, a small dessert after a delicious dinner, a glass of red wine in the course of the holidays and the scale in the bathroom shows several pounds more. One would expect those pounds to disappear as quickly as they came, but no, it doesnt go this way. Every pound you want to lose will take at least one week of mindful eating and intensive workout.

And thats the case only if your fat is relatively young because the old one accumulated after last holiday season is even harder to shed. Perhaps, you have heard that weight loss pills can help you burn stubborn fat, which is true, especially when combined with a healthy eating plan. The same situation is with appetite suppressants that are designed to trick your brain by sending it a signal that you are not hungry. But if you continue to eat as much as you want because you know that it is just a trick, you will never slim down.

So, does it get any faster with appetite suppressants? Yes, if you do not trick them, stick to a healthy diet, eat small portions, and consume mainly protein-rich food. If you add daily workouts, then the desired results will come much quicker. Just do not try to take a greater dose of the medication than the prescribed because it definitely wont help you lose weight but might trigger a range of side effects such as insomnia, dizziness, nervousness, and various digestive problems, including constipation and stomach pain.

Generally speaking, everyone who needs additional support to lose weight and fight with a too intense desire for food (and those cravings) can use appetite suppressants, especially if your BMI is more than 30. Ensure you do not have any serious health issues or take other drugs that cant go together.

To sum up, a properly selected appetite suppressant can be your strong weapon if you are struggling to lose weight gained over the holiday season. If nothing else, they can set your body up for a more intensive weight loss plan. You can reach your goals much faster if you combine them with physical activity and a healthy eating plan.

Dec 8, 2020shinywriter

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Can Appetite Suppressants Help You Lose Weight After The Holidays? - Shiny Shiny

The actual health trend is forceful and is based on the power of food, to enjoy a healthy weight, a strong immune system and prevent chronic diseases. However for many people follow a guidelines Y rules complicated, about foods to avoid make diets miserable Y easy to put down. Factors that make it practically impossible lose weight soon Y quickly.

If you are interested in lose weight effectively Y Improve your health, we have good news. There is a infallible guide and of quick start, which proposes to focus on a simple daily goal: add more color to meals.

Is it too easy for you? It is and thats a big part of its charm, the only rule is add more fruits Y vegetables to everyday dishes. The vegetable food they are not colorful by chance, nature is so perfect that according to the color each product will provide different nutrients. In particular the phytonutrients are the chemical compounds responsible for giving your vibrant color and distinctive flavor to each variant. A phytonutrient subset becomes flavonoids, substances are directly related to exceptional healing properties and that are directly related to great benefits for prevent metabolic diseases; as is the case with diabetes, the obesity, heart disease and certain types of cancer.

In fact it has numerous scientific references that support the medicinal benefits of flavonoids. Such is the case of A study published by BMJ, in which researchers from the Harvard TH Chan School of Public Health found that people who they consumed high diets in foods with a high content of flavonoids: berries, celery, cherries, radishes, peppers, green tea, pears, plums, and blueberries, they lost weight or they kept your weight better than that of people who did not eat this type of food. It also has other studies in which flavonoids are positioned as a great nutritional ally, for reduce fat absorption Y increase caloric expenditure.

Taking into account the dietary recommendations In the United States, it is a fundamental measure of health to consider the consumption of 2 1/2 cups vegetables Y 2 cups of fruits a day. And within this it is very important to try to include as many varieties of colors as possible, so that both main meals such as snacks are of the most attractive and visually varied. Remember that each color offers different phytonutrients, each with peculiar therapeutic qualities.

Increase the use of fruits and vegetables in the diet is very simple Y sounds wonderful, however we are not always sure about the better food alternatives to enrich the daily diet. We present you some ideas that not only shine for their nutritional properties Y medicinal, they are delicious and will fill colors and immense versatility all your meals.

The foods rich in anthocyanins are characterized by being water-soluble pigments that are found in the vacuoles of plant cells and are the substances responsible for providing the red, purple or blue color, in certain foods. In fact it has numerous scientific studies, which endorse their medicinal and anti-inflammatory benefits to: decrease the risk of suffer from degenerative diseases, fight free radicals, fight certain types of cancer and improve the cognitive functioning. Choose to integrate foods of these colors, generously in your daily diet: red potatoes, red onions, red cabbage, beans, aubergines, chard, tomatoes, blueberries, and beets.

Beet. / Credit: Pxhere

There are foods that shine for their content in a highly medicinal substance called: flavan-3-oles, which broadly are derived from flavonoids and that is why they provide great healing properties. These foods are associated with great benefits for improve blood circulation, reduce hypertension and are of great relevance in the prevention of heart disease and diabetes. According to a review of 42 studies, researchers from American Journal of Clinical Nutrition they found very relevant evidence; in which they verified that foods rich in flavan-3-ols improve cardiovascular health and reduce the risk of diabetes, while their antiviral properties and to fight cancer. Best of all, they are found in delicious foods that are characterized by their peculiar bitter taste, such as berries, dark chocolate, dark beer, tea, and coffee. Regarding vegetables, only legumes provide these nutrients.

Dark chocolate. / Photo: Shutterstock

As we have mentioned throughout this article, flavonoids They are a very beneficial and powerful substance for the body. Its consumption is related to benefits for improve physical and mental performance in tests by increasing general resistance, they are of great help against free radicals and prevent the effects of oxidative stress. It also has Investigation work, which have been shown to lower cholesterol and C-reactive protein (CRP), a marker of inflammation. In addition, there is a study carried out in 2012, in which both the men like women who increased their intake of foods rich in flavonoids: they had a 18% lower risk of heart disease; other studies suggest that flavanols can reduce the risk of stroke by 20%. You will find them in foods of pale yellow color and are found in vegetables like green leafy vegetables, onions, tea, chia seeds and buckwheat, and in the peel of some fruits like apples, cherries, tomatoes, pears and berries.

Apple infusion. / Photo: Shutterstock

One of the most great benefits to increase the consumption of fruits and vegetables, it is its positive effects on the skin that give it extraordinary anti-aging benefits; another of his genius is that flavones prevent oxidative stress, which is a way of cataloging aging. They are also substances that, according to studies, have been shown to protect us against stress-related illnesses, including heart disease, diabetes and the cognitive impairment. You will find them in a wide variety of fruitsespecially watermelon, like tea, coffee and the chocolate; cruciferous vegetables like lettuce, cauliflower, Brussels sprouts and the cabbage, and green leafy vegetables like mint, parsley and the celery.

Watermelon. / Photo: Pxhere

Each of the different types of flavonoids that fruits and vegetables provide, have the peculiarity of being related to specific medicinal benefits. Such is the case of flavonones, which are associated with benefits for rreduce the risk of stroke and strengthen brain functionThey are also a good supplement to lose weight as they reduce appetite. In fact it has A study, published in Diabetes magazine found that a type of flavonoid particularly found in citrus: called naringenin, genetically reprograms the liver to burn excess fat, instead of storing it. You will get them mainly from citric fruits such as grapefruits, oranges, lemons and limes, they are not found in vegetables but are found in aromatic mint leaves.

Citric fruits. / Photo: Pixabay

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