5 Swaps for a Better Burn

Learn how to stoke metabolism with foods in your kitchen

Everybody wants to know how they can get a high-revving metabolism. But even before you jump on a treadmill to crush calories and deplete your visceral fat, there are simple nutrition tricks you can use to get your flab-torched fast. Check out these 5 simple food swaps to speed up your metabolism—and the workout style you need to ignite your fuel-burning furnace.

WATER

Drink tap or mineral water, not purified water. In a Swiss study, purified water didn't boost men's metabolic activity, but water that contained minerals did.

OIL

Use olive oil, not flaxseed oil. Both are sources of omega-3s, but olive oil triggers a larger postmeal burn than flaxseed oil does, according to a Canadian study.

PROTEIN

Whey protein is better than casein protein. A Swiss study found that it has a larger thermic effect than casein protein has, meaning it requires more calories to digest. (Do you really need that protein shake after a gym session? Find out in The Truth about Post-Workout Shakes.)

TEA

Oolong tea trumps green tea. Both can elevate your energy expenditure, but oolong tea's jolt is more than twice that of green tea, a study from Japan found.

CHEESE & BREAD

Eat cheddar on whole grain bread, not processed American on white. Whole foods can boost your postmeal burn by 87 percent, Pomona College reports.

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5 Best Ways to Protect Against Skin Cancer

Here are 5 Best Ways to Protect Against Skin Cancer

How to avoid skin cancer

I hope you would know that one American dies from melanoma every hour. It’s a tragic rate, experts say. However, this cancer is curable when caught it early.

Listen to expert! There are many things you can do to protect yourself against skin cancer in the early stage. Here are some of the best ways to stay safe.

1. Use SPF daily (At least SPF 30)

Sunscreen with SPF (plus PA+++) can protect you from the harmful sun rays like UVB and UVA. Just use SPF year-round. (Recommended Perfect Skin Care: Sunscreen mousse-base SPF60 PA+++)

2. Avoid tanning beds forever

If you want to make your skin tan, just use tanning skin product instead of tanning beds. They're a known cancer causer. That’s why the FDA is seeking more strongly worded labels on machines. Meanwhile, the Skin Cancer Foundation (SCF ) has filed a complaint with the Federal Trade Commission about Jersey Shore, requesting a warning about tanning hazards on reruns. Sorry, Snooki.

3. Check yourself monthly

There are two important point to check yourself;

• Using a hand mirror and a full-length mirror to do a head-to-toe once a month in a well-lighted room.
• Ask your partner to check your posterior. They can look for anything out of the ordinary.

4. Size up your doctor today

If you’re not getting busy all the time, ask a doc you trust for a referral.

5. Get screened yearly

One of the best advice is to check your skin at least once a year. However, it depends on your risk.

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No-bell prizes For Selected Workout

No-bell prizes For Selected Workout

If you want to challenge your body, it doesn’t always require the use of bars and weight plates at all. This time I found most useful routine to put you to another workout programme. Let me bring you these styles and then let you select the five most effective to create this workout. It engages your body from head to toe, with no need to set foot in the gym.

Menshealth.co.uk

4 ways to burn fat with pasta

Cutting weight shouldn’t mean sacrificing carbs. In fact – with a serving of science – pasta can even increase your fat burning

The big cheese

Black olive and feta

Yes, your favourite topping is back without apology. Five servings of dairy a week aids fat loss, found Australia’s Curtin University.

A certain ratio

Green veg and chilli

Make your veg to pasta ratio equal and curb cravings later on, says Caroline Farrell, nutritionist at the Institute for Optimum Nutrition.

Simple spaghetti

Stay firm

Keep pasta al dente. Cooking it for too long changes its carb structure, raising GI levels, reports Utah’s Dept of Health. Take it off the hob 2min early.

Go big on basil

Basil with tomato

The herb can reduce the hormone cortisol, says The Journal of Natural Products, reducing fat storage. With basil, your diet won’t be faulty.

Words: David Morton; Photography: Johanna Parkin

6 Ways to Beat Your Sugar Habit

Americans consume 23 teaspoons of added sugar a day. Roll back your

intake with these tips from Mike Roussell, Ph.D., author of The 6 Pillars of Nutrition

First replace it with diet soda to reduce calories while still having your sweetness fix. Then, after a week, make the switch to seltzer with a slice of citrus.

SWEETEN YOGURT NATURALLY

Save 2-4 tsp

Fruit-on-the-bottom yogurts can contain almost 30 grams of sugar, much of it added. Opt for plain and mix in blueberries or sprinkle on cinnamon.

SNACK ON WHOLE FOODS AND GRAINS

Save 2-10 tsp

Instead of energy bars, candy, and cookies, eat nuts, vegetables, and fiber-rich fruits (like apples, pears, and berries) or whole grains, like popcorn.

DILUTE YOUR FRUIT JUICE

Save 2-3 tsp

Fruit drinks account for about 10 percent of the added sugar in our diets. Mix your juice with an equal amount of H2O and you'll halve the calories.

SWAP OUT YOUR CEREAL

Save 2-4 tsp

Shelve the Frosted Flakes for steel-cut oats. Stir in a half scoop of vanilla protein powder for a sweetness kick. You'll add about 10 grams of protein.

PICK YOUR OWN DESSERT

Save 2-10 tsp

Grilled fruit makes a great dessert, providing a sweetness hit with a healthy dose of fiber. Our top picks: peaches, grapefruit, and watermelon.