Cayenne pepper is regularly included in lists of goods that will help improve your health. But it’s one of those often overlooked at the same time. We know that it can be good for us, but isn’t regular black pepper good enough?
It’s time to start using it in more of your meals. There are many ways that you can easily add it in, whether you’re looking to spruce up your lunches, dinners, or even snacks.
Here’s a look at 10 reasons why you need to start adding cayenne pepper to your meals. Just start one meal at a time and build your way to using it more frequently if you’d like to get used to the taste! It’s just important for your health that you use it.
Helps Improve Weight Loss Efforts by Reducing Hunger Pangs
Do you constantly get the feeling of hunger? You had just finished your breakfast an hour ago, and you’re already grazing. This has a knock-on effect to your weight loss efforts. You start to eat more calories than you burn, causing yourself to gain weight. Even if you balance out the calories or eat fewer than you burn, you’re not creating enough of a calorie deficit actually to lose weight.
Hunger pangs also put us on our diet. We don’t feel satisfied, which means we’re not happy. The human body has a very normal and understandable fear of hunger. We don’t like the feeling, and our minds focus on it until we find something that will satisfy our hunger pangs.
The more you push yourself away from the snacks, the more you want them. Rather than keep telling yourself no, you want to find a way to handle the hunger feelings throughout the day. You need to find a way to keep yourself satisfied for longer after each meal.
Cayenne pepper has shown some positive results for this. It’s full of capsaicin, which has been linked to appetite suppression. When you suppress the appetite, you won’t feel the need to eat as much throughout the day. There is still more research needed, as scientists don’t quite understand why capsaicin works so well. All we know is that studies have shown the body doesn’t produce as much ghrelin, the hunger hormone when you have good levels of capsaicin in the body.
And you can get the benefits by eating or drinking your pepper. In fact, drinking something that contains capsaicin makes you 16% less likely to eat more compared to the 10% less like if you ate it! This is likely because drinking the nutrient helps it absorb quicker, so it can be used more effectively.
Not only will you find it easier to eat fewer calories throughout the day, but you’ll also find it easier to stick to your diet. It becomes a way of life instead of a crash diet forced onto you.
Your Weight Loss Efforts Are Supported with a Better Metabolism
The weight loss benefits don’t just stop with the appetite suppression. Cayenne pepper also supports the metabolism. So not only will you eat fewer calories but you’ll burn more throughout the day. You get a bigger calorie deficit to help you lose the excess weight.
How does this work? The pepper increases the heat within your body. When your temperature goes up, your body has to burn off more calories throughout the day. You can get this benefit from any spicy food, but cayenne pepper is one of the easiest to add throughout the day.
The process is known as diet-induced thermogenesis. It is highly popular and recommended by doctors since it is a natural way to boost your metabolic rate. Studies have shown that it’s possible to burn more than 50% more calories during a meal that contains cayenne pepper—or anything with capsaicin—compared to those who didn’t bother adding it in.
However, the bad news is that the effects are small. You’ll burn 10 more calories with 1g of cayenne pepper. It’s still more, but you will still need to make sure that you follow a healthy and balanced diet. Regardless, it works, but it’s not a miracle cure. If it were, we’d all be using it, right?
It is possible for the body to build up a tolerance. The good news is that studies don’t show the appetite suppressant element is something your body builds up a tolerance to, so you still get that weight loss benefit.
Improve Your Digestive Health Overall
It’s not just about weight loss. Cayenne pepper offers other health benefits, especially within the digestive system. It doesn’t just work
to keep you feeling full, but can help to boost your defenses within the stomach and intestines.
This is where 80% of your immune system lives, so you want it to be as strong as possible. When the immune system in your gut plays up, it causes inflammation, bloating, gas, and stool problems. With the help of cayenne pepper, you’ll find that digesting fluids and food aren’t as difficult. There is less pain felt throughout the day, which means you don’t feel sluggish or upset after eating.
There are beliefs that spicy food leads to ulcers. This hasn’t been proven in studies when it comes to the use of cayenne peppers. The capsaicin (yes, that again) helps to support the nerves within the stomach. They are stimulated to protect against injuries, including stomach ulcers. You can ward them off!
Of course, when your stomach and digestive system are in good working order, you feel like you can do more!
Lower the Risk of Cancer
We are all still looking for the causes of cancer and how it develops. Researchers are also still looking for ways to permanently kill it. We’ve come a long way in the last few decades, but the research continues.
One thing that researchers have found is that capsaicin can be good for cancer risk reduction. We know that antioxidants can help to fight off free radicals, but capsaicin can help to fight off the cancer cell growth. It attacks the pathways that cancer uses to grow and spread. There are studies that show it is possible to reverse some types of cancer, especially skin and pancreatic cancer.
It’s worth pointing out that the research continues in this. While it helps, there’s no guarantee that it will work. Cayenne pepper can be used in conjunction with normal medical options to help reduce the risk of cancer developing or starting in the first place. Don’t just stop all medicinal treatment in favor of this herbal remedy.
There are also studies needed to see just how effective the cayenne pepper is in humans. While animal’s studies have shown somewhat beneficial, there is a lot that we don’t yet know.
It Can Lower the Blood Pressure
High blood pressure is a silent killer. You won’t know you have it until it’s too late. Well, it’s time to find a way to keep your blood pressure down and not just through stress release techniques!
It turns out that your diet can help. More importantly, it turns out that the capsaicin can help. Animal tests using cayenne pepper have currently proven beneficial, but there are still studies that need to be done.
The studies show that the element in cayenne pepper helps to relax the blood vessels. This means that the blood doesn’t have to fight as much to pass through, so the blood pressure is lowered. Boosting the metabolism and raising the body temperature may also help, as it forces more blood to flow through the system.
Like some of the other benefits, we don’t have all the facts yet. The studies haven’t been conducted on humans just yet. What we do know is that there are few reasons not to eat cayenne pepper, so any hope for lowering blood pressure with it is positive.
Improve Aching Joints, Muscles, and Chronic Pain
If you’re a fibromyalgia sufferer, you may want to turn to cayenne pepper for some relief. Studies show that this pepper can help to reduce the feeling of pain throughout the body, especially in the joints and muscles. This is again thanks to the capsaicin within the cayenne pepper.
Most over the counter pain medications include capsaicin as an active ingredient. It’s effective for treating muscle pain, arthritis, and other chronic conditions. The benefit is that it prevents the transfer of pain signals from the nerve endings to the brain, so your body doesn’t recognize the feeling.
This can be gained by adding cayenne pepper to the diet, but it is also useful as a topical treatment. Studies have shown that it can be applied directly to the skin. While it burns at first, this is the skin getting used to the capsaicin within the cayenne pepper. Make sure you add it to olive oil to make it easier to spread across your body.
Some doctors recommend using cayenne pepper after surgery to help relieve some pain. It can also be effective for those with phantom pain syndrome after an amputation, while also reducing pain felt from diabetes and osteoarthritis.
Like with other conditions, there is still some more research needed. You may want to use other pain medications at first. Or you may want to try the cayenne pepper alone to see the effects and add in over the counter medications when and where necessary.
Reduce Your Flu Symptoms and Fight Common Colds
There is no treatment for common colds. While medications can reduce the symptoms, there is nothing that will help to get rid of the virus. That is except cayenne pepper.
Again, it’s capsaicin to the rescue. This element helps to decongest the body and removes mucus from your respiratory system. It opens up the airways and will help to give the immune system a boost. Not only do you protect against the symptoms, but you’ll have an active ingredient against the viral infection.
Cayenne pepper is also full of beta-carotene, which helps to support your immune system. This antioxidant breaks up the mucus and forces it out of the body. It will also increase your body temperature, improving the chances of sweating the virus out of your system.
You’ll want to add this to your list of ingredients to use when you’re ill, especially within the first few hours. It is possible to beat colds within a 24 hour period, so you don’t have to put up with feeling sluggish and congested while you’re at work!
Reduce Migraine Pain Naturally
We’ve already looked at how cayenne pepper can help to reduce chronic pain. It also works, in the same way, to get rid of migraines. Researchers have found that the benefits work slightly differently to other pain relief.
The spice helps to stimulate pain elsewhere. The body is so focused on that pain that it can’t focus on the pain you experience in your head. This can seem counterproductive since you’ll end up with pain somewhere else instead.
However, the other pain that you experience won’t be as bad as your migraine. You’ll get rid of the ache in your eyes, and you’ll stop feeling as sick. You may find that you can get up and get on with your day as normal, without that need to be in a dark room all the time. After all, a migraine is more than just a headache!
At the same time, the capsaicin helps to put a limit on the amount of pain that you will feel elsewhere. While the mind is focused on it, it won’t stop you in your day to day processes.
Detox Your Whole Body
We’ve looked at how cayenne pepper can help improve your digestive system, but did you know it can also help with detoxifying your body? It helps to boost your circulation to eliminate more acid from your system. Yes, this helps to improve your digestion, but it also helps to improve your overall health.
The cayenne pepper will open up your capillaries. Your blood sugar is regulated, so your body can work on the toxins working around your system. The liver can release the right chemicals to fight against the toxins and draw them out of your system. Of course, a good working digestive system is also good for this.
A boost to the metabolism is also highly effective for removing the toxins. Your body works faster at getting rid of everything, so the toxins do less damage.
Treat Skin Conditions Like Psoriasis
If you have psoriasis and other similar skin conditions, you’ll want to add more cayenne pepper to your diet. Psoriasis occurs when the skin cells replicate as a faster than needed rate. You’ll get swollen patches under your skin, which looks like white scales over the top.
In short, your skin will be inflamed in some areas, causing a problem for your overall health. The skin will be irritated and sore. There are very few treatments for psoriasis, but cayenne pepper is showing to be one of the most beneficial herbal remedies.
You only need a little capsaicin to slow down the skin cell production. The element helps to reduce the inflammation while supporting the cell health, so you’re doing two jobs at the same time. Studies have shown positive results in human testing on severe psoriasis.
It is worth pointing out that the treatments have used a cream that has added capsaicin. You don’t need to choose an over the counter remedy but can opt for a homemade paste with some cayenne pepper and olive oil.
While working on the condition, the cayenne pepper will also reduce some of the common symptoms. There are also studies that show it is useful for reducing allergies and other skin conditions.
Add More Cayenne Pepper to Your Diet
Cayenne pepper is one of the easiest ingredients to add to your diet. You just need to sprinkle it onto your food or add a teaspoon of it to water to drink. Replace your regular black pepper with it if you’re worried about too much spice or heat being added to your meals.
Yes, this is an ingredient that you can add to every meal of the day. You’ll certainly benefit from it, with no adverse side effects noted.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: email@example.com or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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