The Weight Loss Benefits of Green Coffee Bean

Green coffee bean extract, produced from the green beans of the Arabica plant, is a relatively new ingredient to weight loss products that has been getting strong attention; even being featured on the Dr. Oz program. This attention is not unfounded, green coffee bean extract has a number of health benefits, in particular as a weight loss aid.

How Does Green Coffee Bean Work?

Green coffee bean contains polyphenols, including chlorogenic acids, which, like grape seed extract and green tea, have antioxidant that help the body neutralize harmful free radicals. Research has also shown that the chlorogenic acid in green coffee bean has an antihypertensive effect on rats and humans that promotes normal blood pressure ^[1-3].

Unlike coffee beverages, green coffee bean extract is low in caffeine and is not a stimulant. Chlorogenic acids are also destroyed when coffee beans are roasted and their benefits are not available in coffee drinks.

Chlorogenic acids support the weight loss benefits of green coffee bean in a couple different ways. First, promote balanced blood sugar by inhibiting the release of glucose within the body. Secondly, chlorogenic acids boost the metabolic output of the liver, which burns more fat. This dual mechanism works to support lean body mass by hindering the absorption of fat and weight gain.

Research Indicates Weight Loss Benefits of Green Coffee Bean

In 2006, a study published in BMC Complementary and Alternative Medicine examined the inhibition of fat accumulation and weight gain in mice that were given green coffee bean extract. Researchers noted that the mice had reduced visceral fat content and body weight. It was concluded that green coffee bean extract may be effective against weight gain and fat accumulation by preventing fat absorption and activating fat metabolism in the liver ^[4].

In 2011, Gastroenterology Research and Practice published a meta-analysis of 5 studies, which had examined green coffee bean extract as a weight loss supplement. Although it was noted that more research was appropriate, it was also concluded that aggregate data showed a significant difference in body weight in the subjects of the studies who had supplemented with GCE, compared with placebo, and that evidence indicates that GCE can promote weight loss ^[5].

This conclusion was supported by an early 2012 study published in The Diabetes Metabolic Syndrome and Obesity journal that followed a group of 16 adults who supplemented with green coffee bean for a period of 12 weeks, without making any dietary changes. The results were significantly astounding. During this time, subjects lost an average of 10.5% of overall body weight and 16% of overall body fat, without any reported negative side effects ^[6].

source

When it comes to losing weight, proper diet and exercise are paramount to success. However, research shows that adding a supplement like green coffee bean extract can increase weight loss potential, in addition to the antioxidant benefit. As with all supplements, for green coffee bean to be effective, it must be a pure, organic 100% high grade coffee bean extract supplement manufactured in the US with laboratory tests certifying the product’s potency and quality.

Source

References:

1. Suzuki A, Kagawa D, Ochiai R, Tokimitsu I, Saito I. Green coffee bean extract and its metabolites have a hypotensive effect in spontaneously hypertensive rats. Hypertens Res. 2002 Jan;25(1):99-107.
2. Ochiai R, Jokura H, Suzuki A, Tokimitsu I, Ohishi M, Komai N, Rakugi H, Ogihara T.Green coffee bean extract improves human vasoreactivity. Hypertens Res. 2004 Oct;27(10):731-7.
3. Watanabe T, Arai Y, Mitsui Y, Kusaura T, Okawa W, Kajihara Y, Saito I. The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension. Clin Exp Hypertens. 2006 Jul;28(5):439-49.
4. Shimoda H, Seki E, Aitani M. Inhibitory effect of green coffee bean extract on fat accumulation and body weight gain in mice. BMC Complement Altern Med. 2006 Mar 17;6:9.
5. Onakpoya I, Terry R, Ernst E. The use of green coffee extract as a weight loss supplement: a systematic review and meta-analysis of randomised clinical trials. Gastroenterol Res Pract. 2011;2011. doi:pii: 382852. 10.1155/2011/382852. Epub 2010 Aug 31.
6. Vinson JA, Burnham BR, Nagendran MV. Randomized, double-blind, placebo-controlled, linear dose, crossover study to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects. Diabetes Metab Syndr Obes. 2012;5:21-7. doi: 10.2147/DMSO.S27665. Epub 2012 Jan 18.

What Cheeses Are Best For Dieters?

Cheese is often considered a high-fat no-no for dieters. Cheese offers an undeniably good flavor and texture to many foods. Using it in moderation when dieting can help satisfy your taste buds and make you feel full longer because of its fat content.

Naturally Low-Fat Cheeses

Feta, part-skim mozzarella and goat cheese are lower in calories per ounce than cheddar or brie. For example, 1 oz. of feta contains just 75 calories and 6 g of fat, while an ounce of cheddar contains 114 calories and 9 g of fat. Feta makes a good topping for salads or broiled over chicken. Part-skim mozzarella can be melted in an egg white omelet or broiled on top of tomatoes for a quick side dish. Plain goat cheese may be used in lieu of cream cheese on toast or mixed with herbs to make a light, flavorful sandwich spread.

Techniques

Hard cheeses such as Parmesan, Romano, asiago and aged cheddar have strong flavors that can be used in small amounts to accent dishes. Just a tablespoon of finely grated hard cheese gives depth to steamed vegetables, scrambled egg whites or a tossed salad and adds only about 25 calories and 1.5 g of fat. Tossing a rind of Parmesan into broth-based soups or stews gives a deep flavor without adding significant calories.

Expert Insight

A study from Curtin University in Australia found that eating five servings of low-fat dairy foods, including cottage cheese, induced greater weight loss and body-fat loss after 12 weeks than three servings daily. Low-fat ricotta cheese is another good dietary choice that helps you boost your dairy servings. Mix it with strawberries and a no-calorie sweetener for dessert or use in casseroles.

Low-Fat Options

Many cheeses have low-fat or lighter counterparts. Oftentimes, the flavor and texture of these versions is a poor substitute for the real thing. Use low-fat and fat-free versions of cheddar, Gouda and Monterey jack in casseroles and melted dips where their deficiencies are masked by other ingredients.

Considerations

If you just cannot live without an ounce of high quality blue cheese on your salad--or want to enjoy a few samples from a gourmet cheese tray--go ahead. Just remember to cut back in fat in other places over the course of the day. If you have cheese on your salad, skip the nuts and avocado. A slice of melted cheese on a sandwich means you should choose lean meat such as deli turkey or chicken breast instead of pastrami or salami. If you enjoy an appetizer of cheese and crackers, stop at an ounce--which is about the size of a pair of dice--to keep your calories in check.

Do you enjoy snacking on cheese? Choose these healthier options and you'll still be able to lose weight! Comment what you think!



Source
http://www.livestrong.com/article/238406-what-cheeses-are-good-for-diets/

References

• "Shape": Say Cheese
• Nutri-Facts: Nutrition in Parmesan

Natural aids to weight loss

Hundreds of weight-loss supplements claim to have remarkable benefits. We take a look at the more reputable ones.

Once you decide on an eating and exercise plan, there are extra measures you can take to boost your weigh-loss efforts. Herbs and supplements can help turn fat into muscle, reduce appetite and boost energy and endurance levels. Many herbs boost your metabolism and resting thermogenesis (resting metabolism).

Medical herbalist Dominique Finney says the best time to lose weight is when you are resting. "The most effective weight-loss programs incorporate herbal medicines with exercise. The aim is to keep your energy boosted all day and night, even when you are sleeping. "Herbal medicines can also assist with detoxification of the liver, digestive tract and bloodstream. We all carry from three to 10 kilograms of excess putrid matter in our digestive tract and the herbs help eliminate this." We look at the most common supplements.

Black walnut

Black walnut is famous for its cleansing properties. It helps add motion to the large intestine and eliminates build-ups in the bowel. Herbalists classify it as an astringent because it is rich in tannin, which helps to tone the body.

Guggulsterones

Guggul has been used in ayurvedic medicine for centuries to treat a variety of conditions. It is known for increasing the thyroid gland's actions to boost metabolism and it is stimulant-free. Studies have shown it reduces cholesterol and can help reduce body fat levels.

HCA

Hydroxycitric acid (HCA) is used in Indian and Thai food as a condiment. It acts as an appetite suppressant and stops carbohydrates being turned to fat in the liver. Animal studies show HCA could reduce fat production from 40 to 70 per cent for up to 12 hours after eating.

Carb blockers

Carbohydrate blockers contain white kidney bean extract, which interferes with alpha-amylase, an enzyme in the body which breaks down carbohydrates. The carbohydrates are excreted before they enter the bloodstream. Finney advocates eating a good mix of carbohydrates and protein, rather than using carbohydrate blockers. "You will lose weight quickly, but the weight loss is unsustainable."

Amino acids

Body builders have been using amino acids for years to sculpt and tone their bodies. Amino acids are particularly helpful for those who are doing a lot of exercise as they are the building blocks for protein, and are needed to build and repair muscle.

The list doesn't end there. Eating a green food daily such as spirulina, barley or alfalfa will help reduce your appetite. If your thyroid is slow in regulating your metabolism, you could try a kelp supplement. Supplements help speed up weight loss, but diet is crucial. Finney says the key is still burning more kilojoules than you put into your mouth.

Chromium and magnesium

Magnesium has been found to raise the resting metabolism of obese people. Chromium picolinate not only works as an appetite suppressant, it helps curb cravings. Naturopath Aimee Robbins says increased chromium levels help muscle cells and the liver store more glucose, boost energy levels and reduce body fat. "High glucose storage in the liver also reduces hunger pains and the desire for food."

Dandelion

This herb cleanses the liver and kidneys, while removing excess fluids. It's good for those on a low-carb diet, where it's important to keep the organs of elimination flushed. A study on mice saw them lose 30 per cent of their body weight when fed dandelion over a 30-day period.

Brindleberry

Brindleberry has been used in Thai and Indian cuisine for years and is probably the best herb to suppress your appetite between meals. "It should be used with chromium to assist increased muscle and liver uptake of glucose," Robbins says.

Guarana

Guarana is one of the richest sources of caffeine - it has three times as much as coffee - which is why it suppresses the appetite. Because of its stimulating effect it helps burn fat, is a tonic and diuretic and boosts energy.

Drink yourself slim

Tea boosts the metabolism, flushes out toxins and curbs hunger pangs. The caffeine increases body function to help burn kilojoules and the polyphenols aid fat digestion. The weight-loss benefits of green tea are well known, but oolong, brindleberry, dandelion, St Mary's thistle, globe artichoke and guarana teas also help shed kilos.

Spice up your food

Forget flavouring your food with salt. Try adding some herbs and spices. Research shows most herbs are rich in antioxidants, which support weight loss. Try allspice, basil, cloves, coriander, dill, fennel leaves, mint, nutmeg, parsley, rosemary or sage. Cinnamon is another winner that enhances insulin activity.

Source
http://www.bodyandsoul.com.au/weight+loss/lose+weight/natural+aids+to+weight+loss,8043

Smart Snacking: How To Keep Your Metabolism Burning All Day

Apples

Apples are a 'good carb,' and they're packed with fiber. Eating two apples is enough to fill your fruit intake for the day, and you're not adding a lot of calories. Apples also have vitamin C, and satisfy your sweet tooth. They make your stomach feel fuller, so you'll eat less during the day, without having to worry about working off a lot of fat.

Almonds

Many kinds of nuts, when eaten in moderation, can provide a number of health benefits. First among equals are almonds, especially raw almonds that have no salt. Technically, almonds are high in fat, but a handful a day are very good for you. The fats in almonds are monounsaturated, the same as in olive oil, and these fats help reduce heart disease. Studies have also shown that almonds, eaten in moderation, helps keep your weight down, which combined with an active exercise program, can keep you healthy for a long time.

Broccoli

The greener the vegetables, the better for your body. Broccoli is a great snack you can eat raw, or steamed. It lowers cholesterol, gets rid of toxins and is packed with vitamin D, vitamin A and vitamin K. If you're busy, you're better off packing raw broccoli florets in a bag, and eating them on the go. Avoid dipping sauces, as they are often loaded with fat and sugar.

Low Fat Plain Yogurt

Low-fat plain yogurt has many benefits. It's probiotic, which means that it's filled with 'good' bacteria, also known as 'live cultures' that can help relieve digestive problems. Yogurt is also a high-protein, low fat food, perfect for maintaining a healthy diet. In addition, yogurt is low in calories, but be careful about the sugar content of some flavored yogurts. You're better off buying non-sweet yogurt and using honey or brown sugar to make it sweet.

Canned Tuna

Tuna is packed with vitamin B3, vitamin B12 and protein. It's a lean, delicious food that is also low in fat. Tuna is loaded with omega-3 fatty acids that have huge antioxidant benefits. The best kind of tuna is albacore tuna, which is pure white tuna with no mixture of other tuna species. For snacking, you can eat tuna straight out of a can, mix with brown rice or sprinkle over a healthy salad.

Edamame

Edamame is a fancy name for soybeans that are boiled. They are a delicious, low-fat and low-calorie snack that's full of protein and fiber. You'll also find vitamin C and vitamin A and iron. You can pack edamame in a bag to down them by the handful, but don't add too much salt, or you'll negate the health benefits.

Cottage Cheese

Although, you don't want 'cottage cheese' thighs when you work out, you do want to eat cottage cheese to stay healthy. It's high in protein, calcium (for bone strength), magnesium, potassium and zinc. Cottage cheese is also a low-carb food that helps regulate blood sugar, improves digestion and is rich in antioxidants. You can eat cottage cheese by itself as a snack, or add it to a salad or egg-white omelette.

Beef Jerky

Yep, they're good for you and filled with protein. But you have to make sure you buy a brand that's low in sugar and sodium. You should also avoid 'smoked' or 'barbecue' flavored jerky as these tend to have a lot of additives. You can also buy turkey jerky if you want even less fat. Jerky is just dried meat, so you're getting all that protein on the go.

Blueberries

Blueberries are a superfood that you can enjoy anytime. They are one of the highest antioxidant-containing fruits in the world, and you can eat them raw, in smoothies or in yogurt. Studies have shown that eating blueberries after a workout can help your muscles recover much quicker because antioxidants help promote healing. Blueberries are also packed with vitamin K, vitamin C and fiber.

Asparagus

Asparagus is a negative calorie food item. It takes more energy to chew and consume the food than what's in the nutritional value of the item itself. This is great for boosting your metabolism and is also giving of rich nutrients and antioxidants.

Cheese

Studies have shown cheese contains butyric acid. This compound is linked to reduced obesity, reduced hunger and higher metabolism. It is shown that consuming natural cheese with whole-grain bread has boosted metabolism nearly 50% than processed cheese and white bread. 

Avocado

Much like almonds, avocado contains monounsaturated fats which plump cell membranes enabling them to to work better with fat-burning hormones. Avocados boost your metabolism by protecting the energy-producing parts of your cells from free radical damage. 

Egg Whites

Egg Whites are a great source of Leucine, an amino acid used for weight loss. This amino acid kick starts your metabolism as it raises your base metabolic rate and boosts your weight loss. Be careful when consuming egg whites and avoid eating it raw. There are serious health risks associated to raw egg whites - take the time to cook it and see the health benefits kick in. 

Water

While water isn't necessarily a "snack," it is a required part of your everyday eating habits. Studies found that drinking water increases your metabolic rate by 30% in healthy men and women. It also fills you up naturally which lowers your cravings for other foods.

Spinach Salad

By eating spinach, you protect yourself against osteoporosis, heart disease, colon cancer, arthritis and other diseases. Spinach has a delicate texture and jade green color that provides more nutrients than any other food. This is a great food to help get your metabolism to a speedy rate.

Whey Protein

Whey is an ideal snack for boosting metabolism. It is quickly digested and can help boost enough t burn an extra 150 to 200 calories per day. Add some whey into a protein smoothie or make your own version of ice cream with it added in. This is guaranteed to boost your metabolism fast!

Oatmeal

To jumpstart your metabolism, eat oatmeal for breakfast. Oatmeal is rich in fat soluble fiber which requires a lot of energy to break down. This helps boost your metabolism as it also decreases your cholesterol levels and reduces your risk of heart disease. 

Lean Meat

Metabolism is affected by multiple factors out of your control - however, increasing your muscle mass allows you to burn more calories (increases your metabolic rate). Muscle tissue requires protein and exercise - by eating more protein, you can build muscle mass therefor enhancing your metabolism.



Source
http://www.strengthmeetsstyle.com/smart-snacking-how-to-keep-your-metabolism-burning-all-day/89/236/?utm_source=Taboola&utm_medium=BriH&utm_campaign=1

Honey and cinnamon to lose weight fast

This honey and cinnamon to lose  weight recipe is claimed to help you shed pounds fast in a natural way.
Please remember any kind of store-bought appetite suppressant can be dangerous and may not necessarily help you with your weight loss goals.

There are so many weight loss recipes out there and it can be very misleading.
Many of you may not think of eating honey  and cinnamon to lose weight, but when combined they can reduce food cravings.

Let’s look at the ingredients in this honey and cinnamon to lose weight recipe:

Honey:

It helps boost and speed up the metabolism which helps the body burn fat.

Honey has a healthier glycemic index (GI) than sugar, therefore it doesn’t cause a sugar rush, but it is gradually and progressively absorbed into our body.

Cinnamon:

It stabilizes blood sugar levels and increases the metabolism of glucose. Since high blood sugar levels can lead to increased storage of fat, cinnamon helps prevent this.

Cinnamon improves insulin function. Thus, you lose weight.

The cinnamon and local honey clean parasites, fungus and bacteria in the digestive tract.

You will also have a feeling of fullness and satiety.

Ingredients:

1 tbsp of organic honey

1 tsp of organic cinnamon

1 cup of filtered water

To make it simple: One part cinnamon and two parts honey is what is required  for this weight loss recipe.

Instructions:

Put the cinnamon in a  bowl

Boil 1 cup of filtered water

Pour the hot water over the cinnamon

Steep for 15 minutes

Add honey to the cooled liquid

Always add honey to the cooled liquid – hot liquid will destroy the enzymes in the raw honey.

Note: Drink this twice a day: 1/2 cup in the morning and 1/2 cup before going to bed. Take on an empty stomach.

You may experience more energy and better sex drive.

We hope this weight loss recipe will work for you.

We suggest you use filtered water to get the purest recipe and get the full benefits. (You can use a simple water filter system or a powered pitcher).

As always: Check with your health practitioner before you change your diet and see if this recipe or any weight loss recipe you wish to try are right for you. This drink is not meant to replace any treatment or drugs you are taking.

– We recommend Living Tree Community Foods as a reputable source  for the cinnamon and raw honey.

– We also recommend Aquasana for the best water filter systems. They are very affordable and deliver on their mission to give you delicious and pure water.

Healthy living is drinking healthy water and eating organic food for a long life!

Source
http://www.stepin2mygreenworld.com/healthyliving/honey-and-cinnamon-weight-loss-recipe/

REFERENCES:

1. “Effect of Cinnamon on Postprandial Blood Glucose, Gastric Emptying, and Satiety in Healthy Subjects.” NCBI. U.S. National Library of Medicine, n.d. Web. 26 Nov. 2013.

2. “Cassia Cinnamon: MedlinePlus Supplements.” U.S National Library of Medicine. U.S. National Library of Medicine, n.d. Web. 26 Nov. 2013.

3. “Antibacterial Activity of 11 Essential Oils against Bacillus Cereus in Tyndallized Carrot Broth.” NCBI. U.S. National Library of Medicine, n.d. Web. 26 Nov. 2013.

4. “Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes.” Diabetes Care. Diabetes Care, n.d. Web. 26 Nov. 2013.

5. “Honey.” World’s Healthiest Foods. George Mateljan Foundation, n.d. Web. 14 June 2013.

6. “Effect of Honey, Dextromethorphan, and No Treatment on Nocturnal Cough and Sleep Quality for Coughing Children and Their Parents.” JAMA Pediatrics. N.p., 2007. Web. 13 June 2013.

7. “Natural Honey Lowers Plasma Glucose, C-Reactive Protein, Homocysteine, and Blood Lipids in Healthy, Diabetic, and Hyperlipidemic Subjects: Comparison with Dextrose and Sucrose.” Journal of Medicinal Food. N.p., 07 Jan. 2004. Web. 14 June 2013.

8. “Tests Show Most Store Honey Isn’t Honey“. FoodSafety News.com“  Web. July 28 2013. 

How to lose belly fat and maintain a healthy weight with honey

(NaturalNews) Believe it or not, the holiday season is almost upon us - and with it, the usual overindulgence and weight gain. But we can take action to offset the damage. Armed with a simple daily detox drink and metabolism-boosting remedies, we can keep our waistlines in check and ensure all the festivities won't dampen health.

Effortless weight management

Honey lemon detox

Many have heard of the famous detox with lemon juice and honey that is making the rounds over the Internet. There's a good reason the recipe is such a phenomenal success: it's easy and it works. Even using a scaled-down version of the cleanse is beneficial for enhancing metabolism. Each morning upon waking, drink eight ounces of warm water with two tablespoons of fresh lemon juice and a teaspoon of honey. With this daily ritual, the liver is given a supportive, cleansing boost. And when the liver is functioning properly, we can sustain a healthy weight more easily.

Cinnamon with honey

As simple as it may sound, drinking a mug of warm cinnamon tea with honey is one of the best ways to balance blood sugar, spur metabolism and shed excess weight. Since abdominal fat is sensitive to the compounds in cinnamon, it's an ideal choice if you need to slim down in this region. To make the tea, dissolve half a teaspoon of organic, ground cinnamon in a cup of boiling water. Cover and let steep for 15 minutes. Next, stir in one teaspoon of honey and enjoy immediately. For optimal results, practice this habit first thing in the morning and away from food.

Hibernation Diet

Who would have guessed that consuming honey before bedtime could melt away body fat while you sleep? According to British pharmacist Mike McInnes and his son Stuart, a nutritionist, the Hibernation Diet does just that. The duo believe that, when the liver is properly fueled with glycogen in the evening, recovery hormones can do their job during sleep - thereby speeding up metabolism and reducing fat-encouraging stress hormones. Woman's Day magazine notes that, if you suffer from any of the following symptoms, your liver may not be properly primed with glycogen:

• Acid reflux

• Disrupted sleep

• Waking to urinate

• Dry throat in the morning

• Night cramps and/or sweats

• Early morning nausea and weakness

• Exhausted upon waking

The Hibernation Diet recommends ingesting a spoonful or two of pure honey before bedtime to rev up fat utilization, soothe stress response and support nighttime muscle and tissue regeneration.

Gingered honey

Ginger tea in itself is a tremendous metabolism booster, but when combined with honey, it offers a potent elixir for efficient digestion. Drinking a glass of the tea with a teaspoon of honey twenty minutes before a meal will encourage stable blood sugar, optimum digestion and, in turn, favorable calorie utilization and fat burning. To make the tea, peel and grate a one inch chunk of fresh, organic ginger and simmer (covered) in two cups of water. Transfer to a mug and let cool until just warm. Dissolve one teaspoon of honey into the brew and drink promptly. Make sure to consume the grated ginger too for utmost benefit.

Although honey is an astoundingly versatile and beneficial food, it's important to use discrimination when purchasing. Use only the highest quality honey - namely, one that is organic and raw with honeycomb, royal jelly, bee pollen and propolis included. Manuka honey is another excellent option, as it boasts remarkable healing properties.



Source
http://www.naturalnews.com/042456_honey_weight_management_belly_fat.html

Sources:

http://www.naturalnews.com

http://wakeup-world.com

http://womansday.ninemsn.com

http://www.naturalnews.com

http://www.mindbodygreen.com

Garlic: Natural Weight-Loss Food

Through the centuries, garlic has been both reviled and revered for its qualities. Today, the gossip about garlic and its apparent disease-preventing potential has reached a fevered pitch. For garlic lovers, that's good news; adding garlic to dishes can punch up the flavor.

When it comes to weight loss, garlic appears to be a miracle food. It contains the compound allicin which has anti-bacterial effects and helps reduce unhealthy fats and cholesterol.

Once you learn to appreciate its pungency, most anything tastes better with garlic. And once you learn its possible health benefits, you may learn to love it.

Health Benefits

The list of health benefits just seems to grow and grow. From preventing heart disease and cancer to fighting off infections, researchers are finding encouraging results with garlic. Behind all the grandiose claims are the compounds that give garlic its biting flavor. The chief health-promoting "ingredients" are allicin and diallyl sulfide, sulfur-containing compounds. Although allicin is destroyed in cooking, other helpful compounds are formed by heat or aren't destroyed by it. This lets cooked garlic give you a health boost. Garlic also contains the powerful antioxidants C and E, and the mineral selenium.

Garlic has been found to lower levels of LDL cholesterol, the "bad" cholesterol, and raise HDL cholesterol, the "good" cholesterol in the short term. Its effects last about three months when taken daily. It may also help to dissolve clots that can lead to heart attacks and strokes. Even when cooked, garlic helps keep cholesterol in your bloodstream from oxidizing and damaging the lining of your blood vessels, which helps prevent the formation of plaque.

Garlic has also been found to inhibit the growth of, or even kill, several kinds of bacteria, including Staphylococcus and Salmonella, as well as many fungi and yeast. Animal studies have found that garlic helps prevent colon, lung, and esophageal cancers. How much is enough? Researchers suggest you can enjoy the benefits of garlic every day by eating a typical clove weighing 3 grams.

Selection and Storage

Most varieties of garlic have the same characteristic pungent odor and bite. Pink-skinned garlic tastes a little sweeter and keeps longer than white garlic. Elephant garlic, a large-clove variety, is milder in flavor than regular garlic and should be used like a leek. But most varieties can be used interchangeably in recipes.

Choose loose garlic if you can find it. It's easier to check the quality of what you're getting than with those hiding behind cellophane. Its appearance can clue you in to its freshness; paper-white skins are your best bet. Then pick up the garlic; choose a head that is firm to the touch with no visible damp or brown spots.

Don't expect the flavor of garlic powder to mimic fresh garlic. Much of the flavor is processed out. Garlic powder, however, may retain some active components. Garlic salt, of course, contains large amounts of sodium -- as much as 900 milligrams per teaspoon, so avoid using it.

Store garlic in a cool, dark, dry spot. If you don't use it regularly, check it occasionally to be sure it's usable. Garlic may last only a few weeks or a few months. If one or two cloves have gone bad, remove them, but don't nick remaining cloves; any skin punctures will hasten the demise of what's left. If garlic begins to sprout, it's still okay to use, but it may have a milder flavor, just remove the tough, green sprout.

Preparation and Serving Tips

Garlic squeezed through a garlic press is ten times stronger in flavor than garlic minced with a knife, so use pressed garlic when you want full-force flavor to come through; use minced when you want to curtail it; and for a buttery flavor, bake whole cloves until tender. The longer the garlic is cooked, the more mild the flavor.

For just a delicate touch of garlic in salads, rub the bottom of the salad bowl with a cut clove before adding the salad greens. For more flavor, add freshly crushed garlic to the salad.

You can make your own version of fat-free garlic bread by warming a loaf of bread, rubbing the inside with a fresh cut clove of garlic, then toasting the loaf under the broiler. You'll get a teaser of garlic without all the fat.

Chew on fresh parsley, fresh mint, or citrus peel to neutralize the pungent aroma garlic leaves on your breath -- a common complaint among garlic lovers. This doesn't work for everyone, but it just might help you.

In order to reap the benefits of garlic's healing compounds, cut or crush garlic, then let it sit in the air for about 10 minutes before using. Crushed garlic needs time to interact with oxygen to form the beneficial substances.

Just about any form of garlic offers dieters many benefits. If you enjoy the taste of garlic, use it liberally in your food. Garlic is great for your health.

Source
http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-garlic-ga.htm