The benefits of mango with a recipe to add to the love.

Mango is a meaty fruit that holds its own quite well in more complex dishes. It is a nutrition powerhouse with some major benefits – it lowers cholesterol, regulates sex hormones, boosts sex drive, improves concentration and memory, treats acne, fights diabetes, and prevents cancer and heart disease. It it also helpful for women going through menopause or who are pregnant.

The parsley adds an earthy tone to the citrus from the grapefruit and sweetness from the mango, and the cayenne gives the salad an additional edge that will not only taste great but also boost your metabolism.

Spicy Mango Citrus Ceviche

Serves 1

Ingredients:

• 1 mango
• Juice of 1 grapefruit
• 1 tbsp chopped parsley or cilantro
• 1/4 tsp cayenne pepper
• Dash of sea salt

Directions:

Julienne the mango and place on a serving tray with the grapefruit juice. The longer the mango sits in the citrus, the more tender and infused with flavor it becomes.

Add the sea salt, cayenne and chopped parsley or cilantro.

Toss and serve.

Enjoy!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Recipe: Spicy Mango Citrus Ceviche appeared first on EcoSalon.

Whittle your waistline with these 20 tasty and fat-blasting foods.

Sadly, there are no magic foods that will simply melt away belly fat when you eat them. Trimming your waistline has more to do with what you don’t eat: you’ve got to cut out refined carbs and sugar, including alcohol, which tends to encourage fat storage in the abdomen. Of course, a few crunches wouldn’t hurt, either. But these 20 foods have properties that can aid in the battle of the muffin top, like helping to regulate blood sugar and discouraging fat from accumulating in the first place.
Avocado

The biggest key to eliminating belly fat is to avoid unhealthy saturated and trans fats and go for monounsaturated fats instead. Just half of an avocado contains 10 grams of monounsaturated fat, which helps control blood sugar spikes that can direct fat storage to the abdomen.

Whole Grains

Whole grains rich in insoluble fiber help you feel full longer, so you won’t give in to unhealthy temptations. They also help stabilize your blood sugar. Replace refined carbs like white rice and white bread with whole grains like oats, quinoa and brown rice, and you can decrease your belly fat over time.

Beans

The soluble fiber in beans, vegetables and fruits actually helps decrease visceral fat, which is the fat stored inside your body cavity around your organs. Visceral fat is more hazardous to your health than the subcutaneous fat found under the skin, and it can cause that beer belly look. Try to get at least 10 grams of soluble fiber per day from sources like pinto beans, green peas and apples.

Bananas

There’s a nasty rumor going around that bananas are fattening. Ignore it. One banana is a great snack at 105 calories, plus it’s rich in potassium, which aids muscle function. They’re low in fat, but contain enough starch to make you feel full.

Grapefruit

Flavonoids in citrus fruits can help the liver burn fat more efficiently, according to a recent study. Research found that the flavonoids naringenin normalized glucose metabolism in subjects with metabolic syndrome, a precursor to diabetes. The grapefruit-derived compound seems to actually program the liver to burn up excess fat, opening the door to possible obesity treatments in the future.

Pistachios

Of all nuts, pistachios have the least calories, and they’re rich in fiber and healthy unsaturated fats. Two 2011 studies found that pistachios are a great snack choice for the weight-conscious for two additional reasons: unshelling them takes time, slowing down the snacking process, and the empty shells provide a visual cue as to how much you’ve already eaten.

Blueberries

A diet rich in blueberries may help reduce and prevent belly fat. Studies show that blueberries can reduce risk factors for cardiovascular disease and metabolic syndrome, which causes increased belly fat. Researchers believe the effect comes from the high level of phytochemicals that blueberries contain.

Soy

A daily serving of soy may help prevent weight gain around the middle in post-menopausal women. Research found that the isoflavones in soy bind to estrogen receptors in fat tissue, helping to regulate body metabolism. It’s not clear why soy helps reduce and prevent belly fat in particular, but it does seem to work.

Cinnamon

Cinnamon has been found to help regulate blood sugar, preventing the spikes that cause belly fat to accumulate. Add it to a bowl of oatmeal and blueberries and you’ve got an ideal way to start your day.

Low-Fat Yogurt

Obese men and women on a reduced calorie diet that included three daily portions of yogurt lost 61% more fat and 81% more abdominal fat than those who didn’t eat yogurt in a 2003 study. Be sure to choose low-fat or fat-free, and avoid the flavored varieties, which can pack a lot of counterproductive sugar.

Green Tea

Several studies have found that green tea consumption not only speeds up weight loss, but that belly fat is the first to go. Combined with a consistent diet and regular exercise, a group that drank green tea each day lost 4.4 pounds after 12 weeks, compared to just 2 lost by the group that drank coffee instead. The green tea group had a larger decline in total abdominal fat.

Olive Oil

Olive oil is a monounsaturated fat, which may help reduce abdominal fat. Eating fat to lose fat many not seem to make sense, but as long as you control your calories and replace those unhealthy fats (like butter), you should get noticeable results.

Macadamia Nuts

Like olive oil, macadamia nuts are rich in monounsaturated fat. The oil in macadamia nuts contains a high amount of palmitoleic acid, an omega-7 fatty acid that has been found to assist in weight loss.

Skinless Chicken

Lean protein from sources like skinless chicken help ramp up your metabolism, and help you avoid the types of dietary fat that cause abdominal fat storage. In combination with regular exercise, lean protein builds muscles, helping your body burn more fat even when you’re just sitting on the couch.

Leafy Greens

Low in calories and high in both nutrients and soluble fiber, leafy greens are an excellent addition to the diet of anyone looking to lose belly fat. Kale, for example, contains a phytochemical called indole-3-carbinol that lowers the liver’s secretion of a chemical that transports bad cholesterol from the blood to fatty deposits in the body.

Salmon

Salmon is another great source of lean protein, but it’s possibly even better for you than skinless chicken because it’s packed with essential fatty acids, which help sustain muscle growth.

Peanut butter

Sure, peanut butter is loaded with calories, and you should definitely eat it sparingly. But what it does have is lots of monounsaturated fat, the good fat that helps your body trim down. With eight grams of protein per serving, peanut butter will also help you feel full longer, so you don’t overeat.

Almonds

An excellent source of protein and fiber, almonds have both monounsaturated fats and vitamin E, which work together to lower cholesterol. Add it to your yogurt and blueberries.

Dark Chocolate

What can’t dark chocolate do? It feels like a decadent treat, but it’s relatively low in sugar. And best of all, the mental boost that we get from dark chocolate reduces the production of the stress hormone cortisol, which causes belly fat to accumulate.

Flaxseed Oil

The omega-3 fatty acids in flaxseed oil can help make digestion more efficient, preventing insulin spikes that cause fat storage. Flaxseed oil is a common vegetarian alternative to fish oil, and those omega-3s are crucial to brain and tissue health.

ALSO READ:

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20 Foods for Increased Energy and Better Sex Drive

20 Foods To Boost Your Metabolism

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Photos: vegan feast catering, sweet on veg, jonny2love, dendroica cerulea, Darwin Bell, Butchinthekitchen, bucklava, *clairity*, Dan Zen, How Can I Recycle This, La.blasco, hardworkinghippy, Tatters:), tanakawho, EverJean, HealthAliciousNess, HealthAliciousNess, adactio, Candy TX, FotoosVanRobin and tornado_twister.

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The top stories of the week at EcoSalon.

Want to give your body’s fat-burning mechanisms a kick-start? We suggest 20 foods to boost your metabolism to new heights.

Or pehaps you need a burst of adrenaline? Gather inspiration from these 25 photos of thrill-seeking women.

Spotlighting the tiny unsung heroes of our biological systems, we praise Lactobacilli, Mycorrhizal fungi and more.

And turning to the inner workings of your home – why not decorate it with fashionable bicycles (the chic way to gad about for over a century)?

And if that’s left you feeling super-empowered, check out our 40 quotes on feminism for more inspiration.

The post The Friday 5: Inner Workings Edition appeared first on EcoSalon.

Delicious, nutrient-dense foods like chocolate and avocado can help you lose weight.

When trying to lose weight, we tend to fixate on the foods we aren’t supposed to eat. We salivate over cheesecake at the coffee shop, eyeball our partners’ pizza and dream about cheese, glorious cheese. Instead, shift the focus to the delicious and healthy foods that actually speed up metabolism, aiding in weight loss and preventing the storage of more fat. You might just get so hooked on green tea, yogurt, avocado and hot peppers that you find yourself cheating on your former favorites, not on your diet.

Green tea

If you want to get your metabolism revving, choose green tea over black tea or coffee. Studies have found that green tea is not only packed with flavonoids and antioxidants, it also has thermogenic properties, promoting fat oxidation. That means it helps burn the calories from the food you’re eating while you’re eating and digesting it.

Apples

That oft-repeated adage about apples and doctors is backed by solid science. Apples are a low-calorie, nutrient-dense source of fiber, so eating them with meals or as snacks can help you feel full longer. Eating an apple each day can also help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease and diabetes.

Low-fat yogurt

Probiotics in products that contain live bacteria, like yogurt, help beneficial bacteria in the gut process food more efficiently. Low-fat or fat-free yogurt (skip the flavored versions, they’re full of sugar!) is a great source of protein and calcium, and studies have found that eating yogurt as part of a reduced-calorie diet can help burn fat faster than going without.

Celery

You’ve probably heard of the “negative calorie diet” which claims that some foods, like celery, take more calories to eat and digest than they contain. That’s only partially true, but eating celery can still help you lose weight. It’s made up of mostly water and undigestible cellulose, so including it in your meals may help you eat less than you would otherwise.

Cinnamon

Did you know that cinnamon is a natural blood sugar stabilizer? After lots of speculation about the effect of this spice on insulin levels, a 2007 study confirmed that a teaspoon of cinnamon added to a dessert helped temper blood sugar spikes. Researchers are still trying to determine whether cinnamon could be an alternative treatment for type 2 diabetes.

Grapefruit

There’s a good reason grapefruit is so often recommended as an optimal breakfast for people who are trying to lose weight. This low-sugar, citrus fruit contains an antioxidant that has been found in studies to reduce insulin levels after eating a meal.

Broccoli

Broccoli contains two essential nutrients, calcium and vitamin C, which team up to boost metabolism – that is, as long as you have a healthy thyroid. Broccoli is also “goitrogenic,” meaning it can slow the production of thyroid hormones in people with thyroid disease.

Lean Meats and Fish

Lean protein from sources like meats and fish can help boost both your metabolism and your energy levels. Protein also helps curb hunger and ensure that the weight you lose is fat, not muscle. Having a higher lean muscle mass helps burn more calories on a daily basis, aiding in long-term weight control.

Garlic

Adding garlic to meals rich in fats and carbohydrates may keep those substances from wreaking havoc on your health. Studies have found that garlic supports blood sugar metabolism and helps control lipid levels in the blood. Of course, that doesn’t mean garlic bread is suddenly a health food, but adding crushed fresh garlic to your meals certainly wouldn’t hurt.

Oats

While many foods, like those high in sugar, can cause blood sugar spikes that cue the body to store fat, oats and other whole grains keep insulin levels low after you eat. This ensures that you burn calories instead of increasing the prominence of all your wobbly bits.

Olive Oil

Taking in fat in order to burn fat? It may not seem to make sense, but healthy monounsaturated fats like olive oil can actually aid the body in burning calories. But to get a benefit, you have to replace other types of fat – like cream or butter – with olive oil, and consume it only in limited quantities.

Hot peppers

Cayenne, chili, jalapeno and habanero – make your meals spicier, and you’ll speed up your metabolism, too. Research has shown that adding hot peppers to a meal, even just in the form of a pinch of cayenne, can boost metabolism by up to 25 percent for three hours after you eat.

Avocado
This creamy pale green fruit may be high in fat and calories, but it’s also packed with fiber, vitamins and minerals. More importantly, most of the calories in an avocado come from monounsaturated fats, which help control the metabolic rate.

Beans

Another ideal source of lean protein, beans are chock full of both soluble and insoluble fiber, which help lower insulin levels after digestion, causing your body to store less fat. The process of digesting the fiber and proteins in beans burns extra calories, too.

Brown rice

The all-important fiber in brown rice and its effects on insulin levels are what makes brown rice a great metabolism-boosting food. Choosing a whole, unrefined carb like brown rice instead of white rice, white flour and other processed carbs can be a big boon for weight loss.

Almonds

A low calorie diet rich in almonds can help increase weight loss, according to a 2003 study. Researchers have speculated that the good monounsaturated fats in almonds not only have an effect on insulin levels, but also give dieters a sense of satiety, so they eat less overall.

Dark chocolate

Scientists have discovered that eating dark chocolate can actually aid in weight loss. The benefit comes from chocolate’s effect on stress hormones. Study subjects who ate chocolate each day had reduced levels of the stress hormone cortisol, which prompts the body to store fat.

Ginger

Just like the capsaicin in hot peppers, the heat of ginger root can decrease appetite, aid in digestion, and increase metabolic rates after eating. Try adding sliced or grated ginger to your stir-fry or tea, or add it to baked recipes like banana bread.

Vinegar

A study of 175 overweight Japanese men and women found that acetic acid in vinegar may “switch on” genes that release proteins which break down fat. The study participants who drank either 1 or 2 tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat and waist circumference.

Water

While the rumors about your body burning more calories when you drink cold substances are a bit spurious, it’s true that drinking lots of water can help speed up weight loss. One study found that drinking two cups of water increased subjects’ metabolism by 30% for 30 to 40 minutes. Experts warn that the effect is “very, very small”, but combining it with all of these other metabolism boosters may help you get the results you seek.

SEE ALSO:

20 Foods to Give You Energy

20 Foods To Supercharge Your Brain

20 Foods For Radiant Skin, Healthy Hair & A Super Smile

20 Foods for Increased Energy and Better Sex Drive

20 Foods To Help You Sleep Better

20 Foods To Banish Belly Fat

Photo: dave fayram, dan zen, oceanaris, everjean

The post 20 Metabolism Boosting Foods That Will Help You Burn Fat appeared first on EcoSalon.

Many of us would like to lose weight or at least maintain our weight, which can be particularly challenging during the holidays. Thanksgiving dinner is one thing, but then friends start bringing by the requisite homemade holiday fare – banana bread, gingerbread cookies, and peanut brittle to name a few. It’s not surprising that many of us start feeling weighted down, low in energy and spirits from all those buttery and sugary (mind you, delicious) snacks. (I’m partial to those little miniature pecan pies- which are deliciously dangerous.)

Let’s face it – we need to counter-balance all this rich wonderfulness. And what better way to boost your metabolism and your mood than to make it a habit to eat a salad for lunch or dinner all winter long? I’ve gathered together a list of 12 salad recipes that incorporate metabolism-boosting ingredients to help us all offset the mound of tasty treats that’s certain to grow over the coming weeks.

1. Grapefruit and Avocado Salad

Grapefruit is an excellent way to spur the metabolism. Luckily, winter ’tis the season for citrus fruits, so now’s the time to embrace these flavor bombs. Avocado is a “good fat” option, and paired with grapefruit over a bed of watercress, you’re bound to feel satisfied. (And satisfaction is key to healthy options.) Try this recipe: Grapefruit and Avocado Salad with Poppy Seed Dressing.

2. Fennel and Citrus Salad

I’ve made this incredibly flavorful and zesty Fennel and Citrus Salad recipe from the NY Times on numerous occasions. It’s also great for entertaining.

3. Spinach, Apple and Pecan Salad

As the old saying goes (and Rule #26 in Michael Pollan’s book, Food Rules): “Drink the Spinach Water.” Spinach, like most dark, leafy greens, will have your metabolism humming along in no time. Plus, it’s packed with anti-oxidants and loads of other vitamins. What’s not to love. This Spinach, Apple and Pecan Salad combines the value of spinach with apple- another known booster.

4. Classic Spinach Salad

The classic Spinach Salad includes boiled egg, and eggs are also considered a good way to speed up the metabolism. This classic recipe includes bacon, which if you’re worried about the extra calories, you could leave out, or simply reduce the amount you include. After all, a little bacon goes a long way.

5. Kale Caesar Salad with Anchovies

If you’re feeling adventurous, try this Kale Caesar Salad with Anchovies. I was once skeptical of kale “salad” until I had the occasion to try one at Bar Tartine in San Francisco. The key is a punchy dressing to counter the potential bitterness of the kale. This grilled kale version looks like a great healthy and hearty option.

6. Baby Spinach Salad with Toasted Hazelnuts, Pear and Parmesan

Not to overkill on the spinach, but I couldn’t resist including this recipe for Baby Spinach Salad with Toasted Hazelnuts, Pear and Parmesan from Food52 as it looks like such a great variation. Pear much like apple is supposed to kick the metabolism in high gear.

7. Green Leaf Lettuce, Pomegranate, and Almond Salad

Raise your body’s metabolism with almonds’ essential fatty acids in this Green Leaf Lettuce, Pomegranate and Almond Salad from Epicurious.

8. Spinach and Bibb Lettuce Salad with Apple, Almonds and Creamy Lemon Dressing

Spinach, apples and almonds, oh my! This Spinach and Bibb Lettuce Salad recipe from Food and Wine is a triple metabolism speed racer rescue. Note: the dressing does call for a tablespoon of mayonnaise, which I’m personally not a big fan of. However, if you had some homemade aioli at home, now that would be something else.

9. Romaine, Radish, and Cucumber Salad with Tahini Dressing

Cucumber is a hydrating, low calorie, vitamin-rich vegetable. Paired with radish, and you’ll be feeling fine in no time. This Romaine, Radish and Cucumber Salad recipe is originally from Gourmet magazine.

Mâche Salads

I hear mâche is the new foodie green. Try any of these three mâche salads to keep your energy high. If you can’t find mâche, feel free to use watercress (of the same family) or arugula.

10. Mâche Salad with Persimmons, Pomegranate Seeds and Spiced Nuts

The Organic Authority website has this Mâche Salad with Persimmons, Pomegranate Seeds and Spiced Nuts recipe that sounds intriguing. To keep things simple, substitute toasted pecans or walnuts for the “candied spiced nuts.” Or go big! Spicy nuts are festive.

If you’re not sure what’s up with persimmons, this post might shed some light on the matter.

11. Mâche with Feta and Beet Salad

Beets are linked to many health benefits – lowered blood pressure and cholesterol for starters. Sounds like a good holiday-food-corrective to me! I might substitute freshly boiled or roasted beets for the pickled in this Mâche with Feta and Beet Salad recipe. Then again, if you can pick up some pickled beets from a Brooklyn market, than I’m not one to argue.

12. Mâche Salad with Creole Vinaigrette

There’s also this simple, but interesting sounding Mâche Salad with Creole Vinaigrette from Epicurious that looks worth investigating.

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The post Holiday Eating Weighing You Down? 12 Salads to Boost Your Metabolism and Your Mood appeared first on EcoSalon.

Remember the days when your metabolism was like a caffeinated mouse in a wheel? Yeah, me neither. If you aren’t one of those lucky gals who can eat whatever she wants and burn it off thanks to an annoyingly fast metabolism, look to these helpful foods to boost your metabolism. (And check out this post on additional tips to speed up a sluggish metabolism.)

Grapefruit

This diet super fruit (above) lowers the insulin levels in your body that trigger your system to store fat. Plus, it is rich in fiber, and your body must burn extra calories in order to break it down.

Green Tea

Green tea is the main source of epigallocatechin gallate, known better as EGCG. This healthy catechin speeds up your brain and nervous system, causing your body to burn more calories.

Yogurt

The high levels of protein present in natural yogurt require a lot of energy to be processed. Plus, the pro-biotic cultures found in yogurt help regulate your digestive tract.

Almonds

Almonds’ essential fatty acids help raise your body’s metabolism. Just don’t overdo it because they’re also very high in calories.

Coffee

Coffee has caffeine, which does give you a boost. Just ensure that you don’t exceed 2 or 3 cups a day, or you risk a host of side effects, including irritability and jitters.

Turkey

This protein-rich meat builds lean muscle tissue, which causes your body to burn extra calories and raises your metabolism.

Apples

Like grapefruit, this low-calorie snack is high in fiber, which your body must burn calories to break down. Plus, since apples help you stay full for longer, you’ll eat less.

Spinach

Popeye was right about one thing: spinach can help make you strong and healthy. In addition to speeding up your metabolism, it’s a great source of antioxidants, magnesium, potassium, iron and vitamin C.

Beans

Low in fat and packed with protein, beans keep you full for long durations, and your body must burn extra calories in order to process this fiber-rich food.

Jalapenos

The capcaisin found in jalapenos causes your body to burn extra calories for hours after you ingest them, speeding up both your heart rate and metabolism.

Broccoli

Broccoli contains a highly effective metabolism-boosting team of nutrients: calcium and vitamin C. Calcium acts as a metabolic trigger, while vitamin C helps your body absorb more calcium.

Oatmeal

Because your body takes a long time to break down the fat-soluble fiber in oatmeal, this healthy food lowers your body’s insulin level and speeds up your metabolism as a result.

Soy Milk

Fortified soy milk is loaded with calcium, which helps boost your metabolism. Just stay away from the sweetened varieties.

Curry

Like jalapenos, curry increases the amount of calories your body burns and speeds up your metabolism.

Cinnamon

A little bit of cinnamon can go a long way. Add some zing to your daily cup of tea with this tasty spice to help your body metabolize sugars more effectively and maintain steadier blood sugar levels. Cinnamon can also help lower your cholesterol.

For more healthy food and diet tips, check out these popular articles:

Ignite Your Brainpower with the 20 Smartest Foods on Earth

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Top 20 Foods for Energy and Better Sex Drive

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