FOODS THAT HELP YOU LOSE WEIGHT AT CHRISTMAS

Give your diet a gift with these fat releasing foods to help you lose weight during Christmas time.

Worried your weight loss efforts will slide at Christmas?
All the goodies up for grabs can definitely test your healthy eating habits.

Luckily, if you know what to look for, you can choose certain fat releasing foods—research shows these can make a huge difference in losing weight and keeping it off. Isn’t it nice, especially at this time of year, to get a list of foods you should be eating, rather than a list of things you should avoid?

Flax seed meal
This nutty grain packs a double punch: Flax seed meal is both a great source of healthy fats (PUFAs and MUFAs; you know, Polyunsaturated Fatty Acids and Monounsaturated Fatty Acids, the kind of fats that benefit your gut) and fiber.

Nutritionist Ashley Koff, RD, backs this up. “Because soluble fiber forms a gel when it contacts water,” she explains, “digestion takes more time, and carbohydrate-containing foods are absorbed more slowly into the bloodstream.” This allows your body to use the carbs for energy instead of storing them as fat.
Try it: Flax seed meal is a base in the fruity, flavorful Digest Diet smoothies that our fans swear by. You can also add it to other dishes, including desserts, for rich texture and flavor. Koff shared this cool tip: She combines flax seed meal and water just enough to make a paste, then uses it in place of eggs or mayo in recipes. You can find flax seed meal at certain groceries, or online.

Red peppers
This veggie—often found raw around a bowl of creamy dip—is actually a slimming powerhouse, thanks to its hearty dose of vitamin C and capsinoids.

Studies show that capsaicin content helps turn on the fat-burning modules in your body; plus you get an extra boost of fiber which helps keep you fuller, longer.
Try it: If you're at a party, crunch them raw (and skip the dip). At home, sauté, slice or snack on them with a low-fat ricotta spread (calcium is another fat releasing ingredient).

Vinegar
Olive oil seems to get all the love when it comes to dressing a salad or sautéing fish, probably because of the healthy fats that place it at the heart of Mediterranean diets.

But! There’s a carafe full of reasons to love its low-cal complement, vinegar, as well. In studies, mice that ate vinegar extract accumulated less body fat than those that did not. Additionally, vinegar may also help regulate your blood sugar, and prevent it from spiking after meals.
Try it: All vinegars help reduce bloating, from apple cider to red wine. My pick? I love balsamic vinegar mixed with honey (another fat releaser!), drizzled over salmon.

Quinoa
A 2011 study found that animals whose diets were supplemented with a quinoa seed extract had lower body fat, lower weight and ate less than those with no quinoa.

I’m also keen on quinoa because it’s loaded with amino acids, vitamin E and phytosterols (which can help reduce blood cholesterol)
Try it: Cook this delicious grain with a hearty array of veggies, and some cubed chicken or fish for added protein. You can also enjoy it for breakfast, like oatmeal.

Lemons
All citrus help release fat (again, it's the vitamin C). You can choose oranges or limes, but bright, tart lemons contain “a weak acid which helps to stimulate your stomach for optimal digestion.

As a result, they’re a key secret in slimming down, especially flattening the tummy area,” shares Koff.
Try it: Adding a citrus wedge to water will spruce up an otherwise plain drink and make sure you are hydrated and full all day long. Also squeeze lemons or limes over salad for an added splash of flavor.

Beans
Here's a secret source of power from the pros: Nutritionist Tara Ostrowe, MS, RD, who works for the New York Giants, recommends beans to help with energy metabolism, as they are rich in B vitamins, fiber and protein.

To calculate a healthy portion size, think of the bulb part of a light bulb; it doesn’t take more than this to fill you up and curb your appetite.
Try it: If you're at a party, focus on the bean-rich dips (and scoop 'em with your red pepper crudité!). Beans are also the perfect vegetarian base for stews and slow cooker recipes.

Cinnamon
This last skinny food, cinnamon, is a versatile seasoning. Ostrowe explains, “Cinnamon can help lower blood sugar and improve insulin sensitivity. This means that less sugar in your body will be stored as fat, and that it can help aid weight loss.”

A 2012 study from the Journal of the Academy of Nutrition and Dietetics found that adding cinnamon to cereal was effective at moderating glucose response in normal weight and obese adults after eating.
Try it: Dash it on your skinny latte, or dust it over savory dishes for a little sweet heat.

LOWER YOUR BLOOD PRESSURE

You can’t see it, you can’t feel it, and unless you get checked, you won’t even know you have it.
That makes high blood pressure, or hypertension, a quiet killer, one that slowly damages your blood vessels, heart, and eyes while simultaneously increasing your risk of heart disease, stroke, dementia, and kidney disease. High blood pressure results in stiff, inflexible arteries that are virtual magnets for cholesterol and other blood components that form the gunk known as plaque. If you already have this gunk, blood rushing past at high force is just what it takes to nick the “cap” off mounds of plaque, setting the dominoes in motion for a heart attack.
One in five people have high blood pressure, and nearly a third don’t know they have it. Many of the rest of us are at risk, as blood pressure slowly creeps up with age. Here’s how to make your readings healthy.

1. Take A Walk

Every morning, take a brisk 15-minute walk. Amazingly, you don’t need a lot of exercise to make a difference in your blood pressure. When Japanese researchers asked 168 inactive volunteers with high blood pressure to exercise at a health club for different amounts of time each week for eight weeks, blood pressure dropped almost as much in those who exercised 30-90 minutes a week as in those who exercised more than 90 minutes a week.

2. Take Medication Regularly

Write “take medication” on your calendar every day. Twenty-five percent of the time, when your blood pressure hasn’t dropped after you’ve started medication, the reason is that you forgot to take your pills.

3. Blood Pressure Kit

Buy a home blood pressure kit. A study in the Journal of the American Medical Association found that home blood pressure testing provides a better overall picture of blood pressure than measurement in a doctor’s office. In the study, office measurement failed to identify 13 percent of patients who had high blood pressure only in the office but not at home (called “white-coat hypertension”). It also failed to identify 9 percent of people who had high blood pressure at home but not in the doctor’s office. Another study, this one presented at the 2004 European Society of Hypertension meeting, found that people who monitored their blood pressure at home had lower overall blood pressure than those who only had their pressure taken at the doctor’s office. A good home blood pressure kit costs under $100, a small price to pay for peace of mind.

4. Take Flax Seed

Sprinkle 2 tablespoons flax seed over your yogurt in the morning and mix 2 tablespoons into your ice cream, spaghetti sauce, or other food later in the day. One small study found that adding 4 tablespoons of the crunchy stuff significantly lowered systolic blood pressure (a strong predictor of heart disease) in postmenopausal women with a history of heart disease. Flax seed is rich in many nutrients and in fiber. Its effects on blood pressure are likely due to its high content of omega-3 fatty acids.