Author: Tracy
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Will capsaicin heat up your weight loss?
Capsaicin is an active part of chili peppers. A meta-analysis by Zhang et al. in the British Journal of Nutrition showed associations between capsaicin, decreased BMI, decreased waist circumference, and weight loss. Another meta-analysis by Whiting et al., published in the journal Appetite, highlighted associations between pre-meal capsaicinoids and lower calorie intake. After eating capsaicinoids,… Read more
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Garlic increases flavor and decreases weight. A win-win!
A meta-analysis by Fu et al. in BMC Complementary Medicine and Therapies showed a correlation between garlic and a decrease in BMI, waist circumference, cholesterol, glucose, and diastolic blood pressure. Other studies have found correlations between weight reduction and garlic in mice. Lee et al. in The Journal of Nutrition postulate that multiple mechanisms, such… Read more
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Ginger for Weight Loss
Most people have heard of ginger for nausea. Did you know that it can also help with weight loss? Reviews and meta-analyses of randomized controlled trials (the gold standard) suggest that ginger can help with weight loss, body mass index (BMI), waist circumference, waist-to-hip ratio, and body fat percentage. A meta-analysis by Rafieipour et al.… Read more
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Why Vegetables Should Be Your Weight Loss Best Friend
If you want to lose weight, you are probably thinking about focusing on calorie counting, portion control, or the latest diet trend. However, I challenge you to consider one less popular strategy that consistently proves effective: increasing vegetable intake. Let’s consider why vegetables are weight loss superstars and how to incorporate more veggies into your daily… Read more
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Green Tea for Weight Loss: An Easy Habit to Increase Metabolism
People have celebrated green tea’s health benefits for centuries. Recently, it’s gained significant attention as a potential weight loss aid. But does it help with weight loss? This blog looks at some science behind green tea and weight loss. What makes Green Tea Work? Green tea contains several bioactive compounds, with catechins being the most… Read more
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Weight Loss “Hacks”: What does the research say?
I recently read Dr. Michael Greger’s book How Not to Diet. I thoroughly enjoyed it but wondered which interventions are the most powerful. So, I did a bit of my own digging. Based on the current medical literature, it appears that the effects on weight loss can be ranked as follows: 1. Green tea: Green… Read more
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How to use rewards wisely
You might think, “This is great, but how do I stay motivated long enough to see change?” I have one word for you–rewards. Before you scoff and let me know your thoughts on participation trophies, bear with me for a few minutes. Rewards don’t have to be big or expensive. They work better when they… Read more
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How to ease into lifestyle change for long-term success
The time changed this weekend, which brings thoughts of spring and summer. If you are like many people, thoughts of warmer weather can also lead you to think of “getting in shape.” Some people will lace up their running shoes and go for their first run of the year. Others will hit the weight room.… Read more
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Hello!
Over my 20+ years in the wellness industry, I have seen many things come and go. This page is dedicated to helping people discern what works. Like the race in the famous fable, slow and steady lifestyle change is best. Follow along as I explore options for improving health. Read more