Article: Not only can the magical stuff fight cancer, but it can give your metabolism a boost, too. In a recent study by the Journal of Clinical Nutrition, participants who took green-tea extract three times each day saw a 4% rise in their metabolisms. What does that 4% mean to you? An extra 60 calories a day, that's what. Do you know what that means long-term? 6 pounds! Just by taking a little pill. And if you're of the scientific variety, it's believed to up your levels of norepinephrine. And you thought miracles didn't happen: A recent study has shown that if you drink 17 ounces of cold water, within 10 minutes your metabolism shoots up 30-40% for the next half hour or so. That means you could burn an extra 17,400 calories a year just by consuming an extra 1.5 liters (0.4USgal) a day or so. That's five pounds! In addition to upping your metabolism, water fills you up, keeping you from eating more. Before you go about snacking, grab a glass. And, of course, always have a bottle with you at the gym. A study published in the Journal on Obesity Research found that women who ate only low-fat dairy products -- like nonfat yogurt, for example -- at least three times a day lost 70% more fat than their female counterparts who just ate low amounts of dairy. In short, dairy doers have less fat on their bodies, not the other way around. In fact, calcium tells your body to amp up the fat burning. Unfortunately, calcium-fortified goods don't fall under the same umbrella -- to feel the calcium power, you have to go for the dairy products in the raw. Try to get at least 1,200 mg a day. With your diet, at least. Turns out those who eat fish on the regular have lower leptin levels -- this blessing keeps up the metabolism, preventing obesity. Try to get a serving of fish every other day; salmon, tuna, and mackerel, your fattier fish, are best. Replace foods that expand your waistline with healthy foods, like fish. Fish is a food that is full of satisfying flavor, low in calories, and stocked with heart-healthy omega-3 fatty acids. Omega-3 acids are essential fats that your body can't make. They help keep the blood from clotting too easily and add to a better cholesterol ratio. Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack needlessly. Spinach, broccoli, asparagus, and cauliflower are all healthy, high-fiber foods. Beyond the fiber content, crunching and chewing a whole piece of fruit stimulates your senses and takes longer to eat. So psychologically, it may also be more satisfying than beverages or soft foods. Chewing also promotes saliva and the production of stomach juices that help fill the stomach. Not in an extreme, Atkins sort of way, but having a little protein at every meal fires up your metabolism. Your digestive system uses more energy to break it down, so you burn more calories. However, keep protein levels to between 20 and 35 percent of your diet; eating too much of it can cause kidney strain and may cause your body to store too much fat. Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy.
Question: What is a summary of what this article is about?
Stock up on green tea. Drink lots of water. Do more (low-fat) dairy. Get fishy. Fill up on fiber. Pump up the protein.
Article: Studies have shown that blueberries in particular help protect the brain and may reduce the effects of age-related illnesses such as Alzheimer's disease and dementia. Aim for 1 cup of blueberries a day; they can be fresh, frozen, or freeze-dried. Pomegranates (or pomegranate juice without added sugar) are also a good source of antioxidants. Many fish, including salmon, are rich in the omega-3 essential fatty acids that are necessary for brain function. These acids also reduce inflammation. Aim for a 4-ounce serving 2 to 3 times per week. Avocados offer another source of healthy fat monounsaturated, which helps lower blood pressure and contributes to healthy blood flow. Nuts and seeds are great sources of vitamin E, which can help minimize the cognitive decline that accompanies age. Aim for 1 ounce each day of nuts or unhydrogenated nut butters. Raw or roasted doesn't matter, but be careful of salt content. Eating whole grains promotes cardiovascular health, which promotes blood flow throughout the entire body, including the brain. Aim for 1/2 cup of whole-grain cereal, 1 to 3 slices of bread, or 2 tablespoons of wheat germ each day. Beans help stabilize blood sugar (glucose), upon which the brain depends for fuel. Aim for 1/2 cup of beans every day. Aim for 2 to 3 cups per day of either hot or cold tea. The small amount of caffeine that tea contains can help enhance memory, focus and mood. Tea also contains antioxidants. Make sure the tea is loose leaf or in a tea bag: bottled or powdered teas are not effective. If you suffer from stress, you may need to reduce your caffeine intake as this can increase your anxiety/stress. Dark chocolate contains antioxidants and several natural stimulants, including caffeine, to enhance focus and concentration, and boost one's mood. Aim for 1/2 to 1 ounce (but no more than that) per day. The brain is made up of roughly 80% water; when your brain is chronically dehydrated, it does not function properly. To calculate how much water you need to drink each day, take your weight in pounds and divide it by 2. That is how much water you should drink each day, in ounces. If you weight 150 pounds, you'll need to drink 75 ounces of water each day. You may need to drink more water on days where you sweat more, for example, from exercise or hot weather. There is not enough scientific research to prove that any of the popular "brain boosting" supplements actually work. Ones that have potential include ginkgo biloba (improves blood flow), omega-3 fatty acids, Huperzine A, Acetyl-L-carnitine, vitamin E, and Asian/Panax ginseng.
Question: What is a summary of what this article is about?
Eat antioxidants. Eat healthy fats. Eat nuts and seeds. Eat whole grains. Eat beans. Drink freshly brewed tea. Eat dark chocolate. Drink enough water. Consider taking supplements.