Golden Entertainment

When Your Doctor Suggests Regular Mammograms, This Is What You Need To Say Back

Below we provide a video transcript from the interview conducted with Dr. Ben Johnson on the subject Mammograms Cause Breast Cancer. Read on and find out what he recommends women do about regular mammogram screening. 
 
 
 
Dr. Ben Johnson: I wrote a book for women, The Secret of Health Breast Wisdom because we, as a medical society, are giving women breast cancer with our demanding that they get mammograms. Mammograms cause breast cancer. Period. So mammograms are not healthy for women. Women should not be getting routine mammograms. That’s crystal clear, published in the peer review literature. 
 
And yet today, if a woman went to her gynecologist or family doc, she would have this shoved down her throat, extreme coercion to go get this mammogram that is causing breast cancer. It’s not saving lives. You have a 4% increased risk of dying if you get mammograms, period. 
 
when-your-doctor-suggests-regular-mammograms-this-is-what-you-need-to-say-back 
 
Ty Bollinger: So the detection technique that we’re using, the primary technique that we use to detect breast cancer, is causing breast cancer. 
 
Dr. Ben Johnson: Absolutely, it’s a terrible test; you know smashing women’s breasts and then irradiating with cancer-causing radiation. And then it’s so insensitive. For women under 50, it’s only like 52% effective, sensitive. That means 52 is pretty close to 50, right? 
 
Ty Bollinger: Yeah. 
 
Dr. Ben Johnson: So about half. That means that half the women that have breast cancer, it would not detect their cancer. That’s a terrible test. And so there are much better tests. And yet this is what’s still being crammed down women’s throats today. Terrible test causes breast cancer. 
 
Ty Bollinger: And it doesn’t detect, it detects 50% and causes cancer. You said there were better options. What better options are there for detecting breast cancer? 
 
Dr. Ben Johnson: Well there are two better options. If you’ve got a lump, if you think you’ve got something, ultrasound is great. It’s a test of anatomy. Mammograms are tests of anatomy. Ultrasounds are tests of anatomy. MRIs are tests of anatomy. So if you’ve already got a lump, you want a test of anatomy. 
 
 
 
So, that would be like an ultrasound because they can see the lump, they can see its consistency. They can see where there’s calcium in it. And they can look at blood flow because tumors are going to have increased blood flow. So, for instance, a sensitivity of ultrasound is up around 80%. It’s much higher than mammograms. And the sensitivity is higher too. 
 
But if you’re looking about prevention, if you’re talking about screening, there’s really only one device out there and that is thermography. An infrared thermal camera. Nothing touches the lady. Nothing smashes her breasts. There’s no cancer causing radiation. 
 
As we sit here, we are omitting heat in the spectrum called infrared. There’s infrared, visual, and ultraviolet. So this is the infrared spectrum of light, which our eyes don’t see, but which is very detectable by the camera. The military developed this so that they could see people sneaking at them at nighttime and so that they could shoot down missiles and things because they’re producing heat. 
 
Ty Bollinger: Sure, like night vision goggles. 
 
Dr. Ben Johnson: There you go. Night vision goggles are infrared goggles. So we use it as a medical application to detect hotspots in the breast. 
 
Well long before there was a tumor there, there were cancer cells. Probably 8 to 10 years before there was a tumor, there were cancer cells starting to grow. Two cells, four cells, 16 cells, 144 cells, etc. It takes about eight years until you get to about a centimeter in size for a mammogram or an ultrasound to detect it. Well that’s too late. Because that one-centimeter tumor, about five-sixteenths of an inch, less than half an inch, is about one billion cells. 
 
When you get to one billion cells, the cancer has already eroded into the lymphatic system and the venous system and it’s shedding cancer cells all through the body. So that’s why mammograms—one of the many reasons mammograms don’t save lives, it is NOT early detection. That’s one of the little lies they’ve propagated along. “Early detection saves lives. Get your mammogram today.” 
 
Ty Bollinger: Right. 
 
Dr. Ben Johnson: Well, that statement’s true. Early detection does save lives. It’s just that mammography is not early detection; it’s too late. And then the cancer-causing radiation. So the long and the short is you’re causing much more breast cancer with mammograms than you are detecting. 
 
Via homehealthystyle.com

When Your Doctor Suggests Regular Mammograms, This Is What You Need To Say Back

Below we provide a video transcript from the interview conducted with Dr. Ben Johnson on the subject Mammograms Cause Breast Cancer. Read on...

7:47 pm

Coconut Oil Is Better Than Any Toothpaste According To New Study

Coconut oil has been found to be the most effective of several natural oils in destroying common mouth bacteria in a recent study conducted at the Athlone Institute of Technology. 
 
 
 
Enzyme-modified Coconut Oil, The Toothpaste of The Future 
 
The researchers discovered that coconut oil prevents the growth of the majority of harmful mouth bacteria, including Streptococcus mutans, when treated with digestive enzymes (just as it would when ingested). 
 
The thing with S. mutans is that it produces acid, which is the major contributor to tooth decay, and affects 60-90% of children and a large number of adults in industrialized countries. 
 
coconut-oil-is-better-than-any-toothpaste-according-to-new-study 
 
Although plain coconut oil is extremely beneficial for fighting bacteria, new research reveals that   enzyme-treated coconut oil is even more efficient, and may potentially destroy Candida Albicans, the yeast that triggers thrush. 
 
According to lead researcher Dr Damien Brady, from the Athlone Institute of Technology in the Republic of Ireland, “Incorporating enzyme-modified coconut oil into dental hygiene products would be an attractive alternative to chemical additives, particularly as it works at relatively low concentrations. Also, with increasing antibiotic resistance, it is important that we turn our attention to new ways to combat microbial infection.” 
 
 
 
And, that’s not all. Enzyme-modified coconut oil is also beneficial for your digestive health as well. 
 
In the words of Dr Brady, “Our data suggests that products of human digestion show antimicrobial activity. This could have implications for how bacteria colonize the cells lining the digestive tract and for overall gut health.” 
 
How To Use Coconut Oil For Better Oral Health 
 
One of the greatest benefits of coconut oil for oral health is that it’s much safer that fluoride-laden toothpaste or mouthwash available on the market. Also, it’s equally, if not, more effective than commercial oral hygiene products. 
 
Oil pulling 
For this treatment, take a spoonful of extra virgin coconut oil and swish it around in your mouth for 15-20 minutes. Don’t swallow the oil because it’s full of harmful mouth bacteria. Rinse your mouth with water after the oil pulling. 
 
Coconut Oil Toothpaste Recipe 
This all-natural DIY toothpaste is very simple to make. All you need is: 
 
½ cup coconut oil 
2-3 tbsps. baking soda 
15-30 drops of peppermint essential oil 
Make sure you melt the coconut oil before use. Mix it with the other ingredients then transfer into a glass jar and let cool. Use the mixture instead of your regular toothpaste. 
 
Via dailyhealthpost.com

Coconut Oil Is Better Than Any Toothpaste According To New Study

Coconut oil has been found to be the most effective of several natural oils in destroying common mouth bacteria in a recent study conducted ...

1:07 pm

9 Ways To Lower Your Cholesterol Levels Without Statins

There’s mounting evidence linking statin drugs to serious health complications ranging from muscle problems to diabetes and increased cancer risk. Despite this, statins are still the most commonly used therapy for reducing high cholesterol levels. In fact, statistical data confirm that 1 in 4 Americans over 45 are currently taking a statin drug. 
 
 
 
Why Statin Drugs May Be Bad For You 
 
The most alarming thing about statins is that they deplete the body of CoQ10, leading to serious health implications. When statin therapy is not supplemented with CoQ10, the patient’s health risks are seriously high. This is unfortunately the sad reality for most Americans taking statin drugs. 
 
As for CoQ10, it’s a co-enzyme that plays a major role in the formation of ATP molecules, essential for cellular energy production. 
 
9-ways-to-lower-your-cholesterol-levels-without-statins 
 
 
 
Some organs in the body, like the heart, for instance, depend on more energy, i.e. more CoQ10 for proper function. CoQ10 is mainly produced in the liver, meaning it also regulates blood glucose. 
 
There’s another argument against taking statins to reduce blood cholesterol levels – 75% of blood cholesterol is produced by your liver, influenced by insulin levels in the blood. In other words, optimizing your insulin levels will also regulate your cholesterol levels. 
 
This only leads to a conclusion that a person can effectively regulate cholesterol levels just by making simple dietary and lifestyle changes. 
 
9 Ways To Lower Your Cholesterol Levels Naturally 
 
Increase your vitamin D intake. Regular sun exposure can effectively normalize cholesterol levels and prevent heart disease, research has found. 
Cut down and eventually cut out grains and sugars from your diet. Instead, increase your intake of fresh leafy greens and other 
Optimize your intake of high quality fish oil. 
Enrich your diet with a range of heart-healthy foods like olive oil, coconut and coconut oil, organic eggs, avocados, raw nuts and seeds, and organic grass-fed meats. 
Do regular exercise. If you can’t go to the gym, a 20-minute power-walk is all you need. 
Reduce your exposure to stress. 
Cut down excessive smoking or drinking alcohol. 
Address sleep deprivation. Aim at having sufficient quality 
Supplement with red yeast rice (Thorne Choleast 2-4 caps daily). 
What makes these steps more beneficial for reducing blood cholesterol levels is the fact that they don’t put your health at risk, unlike statin drugs. On the plus side, they don’t only improve your cardiovascular function, but also your overall health.

9 Ways To Lower Your Cholesterol Levels Without Statins

There’s mounting evidence linking statin drugs to serious health complications ranging from muscle problems to diabetes and increased cancer...

1:03 pm

Video: 20 Extraordinary Household Uses for Baking Soda

When it comes to baking soda I think that it’s one of the most versatile ingredients known to men. It can be used for anything from cooking, cleaning both indoors and outdoors, deodorizing, to beauty treatments and health ailments, the list is endless. 
 
 
 
If you didn’t know about the amazing properties of baking soda, here’s a list of 20 extraordinary household uses which will convince you to always have a box of it in your cupboard.video-20-extraordinary-household-uses-for-baking-soda 
 
Health and beauty 
 
Freshens your mouth– mix 1tbsp. baking soda in a ½ glass of water. Swish this around your mouth, then spit out and wash your teeth as normal. 
Heartburn – drink a mixture of ½ glass of water and 1 tsp. baking soda. 
Relieve body odor – combine some baking soda with a powder puff and use it as an underarm deodorant. 
Soothe your feet– dissolve 3 tbsp. baking soda in a warm bath then soak your feet. Scrub gently. 
Facial scrub – mix some water and baking soda in a ratio of 1:3. Rub this on your skin in circular motions then wash off. 
Cleaning 
 
Polish silver – combine 1 part water and 3 parts baking soda to make a paste. Using a clean cloth or a sponge, apply this on your Rinse thoroughly. 
Clean sponges – soak smelly sponges in 4 tbsp. baking soda dissolved in 1 quart of warm water. 
Clean the oven – dissolve some baking soda in water they place in a spray bottle. Use the mixture to spray the oven then let it act Scrub in the morning then wipe it clean. 
Freshen your fridge – open a package of baking soda and put it in your fridge to remove unpleasant 
Longer lasting flowers – keep your cut flowers fresh by adding a teaspoon of baking soda to the water in the vase. 
Clean shoes – mix some baking soda and water to make a paste. Apply this on your shoes, scrub with a sponge or rag, and wipe off in the end. 
Garden and garage 
 
 
 
Remove oil stains from garage floors– use a mixture of baking soda and water and a brush to scrub the spots and stains on your garage floor. 
Rejuvenate the greenery – add 1 tsp. baking soda, ½ tsp. clear ammonia, and 1 tsp. Epsom salt in a gallon of water. Sprinkle every rosebush-size shrub in your garden that has lost its luster with a quart of the solution. 
Repel bugs – to keep bugs away, sprinkle some baking soda on the basement windows and under the sinks. 
Sweeten tomatoes – improve the flavor of your home-grown tomatoes by sprinkling some baking soda on the soil surrounding the 
Deodorize cars – sprinkle some baking soda onto the fabric and carpets, let it act for 15 minutes then vacuum up. 
Cooking 
 
Make fluffier omelets– add ½ tsp. baking soda per egg to make your omelet fluffier. 
Remove pesticides – dissolve ¼ cup baking soda in a sink full of water to remove insecticides from fruit and vegetables. Immerse the produce in the solution, leave it for a couple of hours then rinse well. 
Deodorize the cutting boards – apply some baking soda on your cutting boards, scrub well then wash 
Take the feathers off chicken easier – If you put a teaspoon of baking soda in the water while boiling a chicken the feathers will come off easier and the meat will be clean and white. 
<div>
 </div>

Video: 20 Extraordinary Household Uses for Baking Soda

When it comes to baking soda I think that it’s one of the most versatile ingredients known to men. It can be used for anything from cooking,...

12:59 pm

Use THIS One Ingredient to Whiten Your Teeth and Remove Plaque at Home

A beautiful smile is a person’s greatest asset. However, this greatly depends on the condition of your teeth. You may find it hard to believe, but white, healthy teeth can take years off your face. 
 
 
 
Your tooth color is susceptible to change owing to several factors. First, there are many foods that stain your teeth, and the most common include coffee, tea, red wine, colored sodas, colored sweets, fruit juices, beets, and curry. Second, habits like smoking or chewing tobacco can also stain your teeth. And, last, but not least, your genetics. 
 
One way to whiten your teeth is have a dental procedure, which can be both costly and time-consuming. Another way is to address this issue at home using only one ingredient. 
 
Use THIS One Ingredient to Whiten Your Teeth and Remove Plaque at Home 
 
COCONUT OIL PULLING 
 
This Ayurvedic natural remedy uses coconut oil to clean and detoxify teeth and gums. This method provides a great oral detoxification. What oil pulling does is remove the toxins out of your mouth, thus creating a clean, antiseptic oral environment, which enables proper flow of saliva and other oral fluids essential for preventing cavities and disease. Aside from improving your gum health and removing harmful bacteria, it is also extremely efficient in whitening your teeth naturally. 
 
 
In fact, this natural tooth-whitening method has been used for centuries to: 
 
whiten teeth 
cure tooth decay 
prevent bad breath 
heal bleeding gums 
soothe throat dryness 
heal cracked lips 
strengthen gums and jaw 
HOW TO OIL PULL 
 
In order to get the best antiseptic and anti-fungal effects, use unrefined, organic coconut oil in the following way: 
 
Put 2 teaspoons of coconut oil into your mouth. This is best done first thing in the morning. 
Swish the oil in your mouth for 20 minutes. In the interest of time, do this while having a shower, putting your clothes on or preparing for the day. If you are out of time, 5-10 minutes will also do. 
Spit the oil and wash your mouth with warm water. Using salt water will provide more antimicrobial properties. 
In the end, brush your teeth as usual. 
<div>
 </div>

Use THIS One Ingredient to Whiten Your Teeth and Remove Plaque at Home

A beautiful smile is a person’s greatest asset. However, this greatly depends on the condition of your teeth. You may find it hard to believ...

12:53 pm

The 30 Best Ways to Get a Flat Stomach

Losing the fat around your midsection can be a battle. 
 
In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged. 
 
Luckily, several strategies have been shown to be especially effective at reducing your waist size. 
 
If you dream about having a flat stomach, this article may be just what you need. 
 
Here are 30 science-backed methods to help you reach your goal of a flat stomach. 
 
1. Cut Calories, but Not Too Much 
 
Belly Fat vs. Tones Stomach 
 
It is a well-known fact that you need to cut calories to produce weight loss. 
 
One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week (1). 
 
That being said, restricting your calorie intake too much can be counterproductive. 
 
Eating too few calories can cause a major decrease in your metabolic rate, or the number of calories you burn on a daily basis (2, 3, 4, 5). 
 
In one study, a group of people who ate 1,100 calories per day slowed their metabolic rate more than twice as much as those who consumed about 1,500 calories per day for four consecutive days (5). 
 
What’s more, this decrease in metabolic rate may persist even after you start behaving like you normally do. That means you may have a lower metabolic rate than you had before you severely restricted your calorie intake (4, 6). 
 
Therefore, it is important that you don’t restrict your calorie intake too much or for too long. 
 
Advertisement 
 
 
Bottom Line: Eating too few calories may slow your metabolic rate, even in the long term. Therefore, it is important not to restrict calories too much or for too long. 
2. Eat More Fiber, Especially Soluble Fiber 
 
Pile of Brussel Sprouts 
 
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. 
 
This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full (7, 8). 
 
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food (9). 
 
By eating soluble fiber, you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases (10). 
 
One observational study showed that each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years (11). 
 
Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries. 
 
Bottom Line: Eating soluble fiber has been linked to a reduced risk of developing fat around your midsection. 
3. Take Probiotics 
 
Probiotics are live bacteria that are suggested to play a big role in weight loss and weight maintenance (12, 13). 
 
Overweight and obese people have been shown to have different compositions of gut bacteria than normal-weight people, which may influence weight gain and fat distribution (14, 15, 16). 
 
A regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation in your abdominal cavity. 
 
Some strains of probiotics have been shown to be particularly effective at reducing belly fat. These include (17, 18, 19, 20, 21): 
 
Lactobacillus fermentum 
Lactobacillus amylovorus 
Lactobacillus gasseri 
Probiotic foods include some types of yogurt, kefir, tempeh, kimchi and pickles. 
 
There are also a wide variety of probiotic supplements available. However, these supplements usually contain several strains of bacteria, so make sure to pick one that contains at least one of the strains mentioned above. 
 
Bottom Line: Probiotics may help build up beneficial gut flora. Some Lactobacillus strains have been shown to be particularly effective at reducing waist size. 
4. Do Some Cardio 
 
Aqua Blue Running Shoes 
 
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health. 
 
Additionally, studies have shown that it is very effective at strengthening your midsection and reducing your waistline (22, 23, 24, 25). 
 
Studies usually recommend doing 150–300 minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day (26, 27). 
 
Examples of cardio include running, brisk walking, biking and rowing. 
 
Bottom Line: Doing moderate-to-high-intensity cardio for 20–40 minutes per day has been shown to be effective at reducing belly fat. 
5. Drink Protein Shakes 
 
Protein shakes are an easy way to add extra protein to your diet. 
 
Getting enough protein in your diet can boost your metabolism, reduce your appetite and assist with fat loss, especially from your midsection (28, 29, 30, 31). 
 
Furthermore, studies have suggested that adding protein shakes to your weight loss diet may be especially effective at reducing your waist circumference (32, 33, 34). 
 
Bottom Line: Protein shakes are an easy way to add extra protein to your diet. Including them as part of a weight loss diet has been shown to be effective at reducing your waist size. 
6. Eat Foods Rich in Monounsaturated Fatty Acids 
 
Mixed Nuts 
 
Monounsaturated fatty acids are liquid at room temperature and usually categorized among the “good fats.” 
 
Studies show that diets high in monounsaturated fatty acids may prevent the accumulation of tummy fat, the most dangerous type of fat (35, 36). 
 
The Mediterranean diet is an example of a diet that is high in monounsaturated fatty acids, and it has been linked to many health benefits, including a reduced risk of central obesity (37, 38). 
 
Foods high in monounsaturated fatty acids include olive oil, avocados, nuts and seeds. 
 
Advertisement 
 
Bottom Line: Diets high in monounsaturated fatty acids may reduce the risk of central obesity. 
7. Limit Your Intake of Carbs, Especially Refined Carbs 
 
Limiting your carb intake has been shown to have powerful health benefits, especially for weight loss (39, 40). 
 
More specifically, studies show that low-carb diets target the fat that lodges around your organs and makes your waistline expand (41, 42, 43, 44). 
 
Some studies also suggest that you can significantly improve your metabolic health and reduce your waistline by simply replacing refined carbs with unprocessed, whole food carbs (45, 46). 
 
Observational studies have shown that people with the highest intakes of whole grains are 17% less likely to have excess abdominal fat than those who consume diets high in refined carbs (47). 
 
Bottom Line: Limiting your total carb intake, as well as simply replacing your refined carb intake with whole food carbs, may reduce your waist circumference and improve your health. 
8. Do Resistance Training 
 
Five People Using Kettle Bells for Resistance Training 
 
Losing muscle mass is a common side effect of dieting. 
 
This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis (48). 
 
Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate (49, 50). 
 
Moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size (51, 52). 
 
In fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline (53). 
 
Bottom Line: Resistance training may prevent the loss of muscle mass often seen with dieting, which may help maintain your metabolic rate and reduce your waist circumference. 
9. Do Exercises Standing Instead of Sitting 
 
Performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines. 
 
By standing, you activate more muscles to maintain balance and hold up your weight. Therefore, you’ll spend more energy working out (54). 
 
A study comparing the effects of standing and sitting exercises showed that some standing exercises increased muscle activation by 7–25%, compared to sitting (55). 
 
Another study suggested that standing may improve your breathing, compared to sitting (56). 
 
Although this may seem like a minor alteration, it may strengthen your midsection and is worth a try. 
 
Bottom Line: Doing exercises while standing instead of sitting may burn more calories, activate your muscles more and improve oxygenation and breathing ability. 
10. Add Apple Cider Vinegar to Your Diet 
 
Apple Cider Vinegar in a Glass and a Jug 
 
Apple cider vinegar is linked to several impressive health benefits, most of which are mainly attributed to its content of acetic acid. 
 
Several animal studies have suggested that acetic acid may reduce body fat accumulation (57, 58, 59). 
 
Although human studies are somewhat lacking in this area, one study in obese men showed that taking one tablespoon of apple cider vinegar each day for 12 weeks reduced their waistlines by 0.5 inches (1.4 cm), on average (60). 
 
Bottom Line: Apple cider vinegar is mainly made up of acetic acid, a compound that may reduce body fat accumulation. 
11. Walk at Least 30 Minutes Each Day 
 
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health. 
 
Interestingly, studies have shown that you don’t need to exercise vigorously to reap health benefits. 
 
Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection (61, 62). 
 
In fact, walking briskly for 30–40 minutes (about 7,500 steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline (63). 
 
Bottom Line: Walking for 30 minutes daily may slim your waistline and prevent the accumulation of dangerous tummy fat. 
12. Avoid Liquid Calories 
 
No Drinks Icon 
 
Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories. 
 
It is also very easy to drink large quantities at a time, resulting in an abundance of empty calories. 
 
The thing with liquid calories is that your brain doesn’t register them like it registers solid calories. Therefore, you’ll end up consuming these calories on top of everything else that you eat or drink (64, 65). 
 
One study showed that each daily serving of a sugar-sweetened beverage increased the risk of obesity by a whopping 60% in children (66). 
 
These drinks are also generally loaded with fructose, which has been linked directly to belly fat gain (67, 68, 69). 
 
Bottom Line: Your brain doesn’t register liquid calories like it registers solid calories. Therefore, they’re added on top of everything else you eat and contribute to weight gain. 
13. Eat Whole, Single-Ingredient Foods 
 
The single best dietary advice you can give someone is to base their diet around eating more whole, single-ingredient foods. 
 
Whole foods are loaded with nutrients, fiber, water, vitamins and minerals. 
 
This makes it very difficult to overconsume these foods, some of which even have their own benefits for preventing weight gain (70, 71). 
 
Try to eat plenty of whole grains, nuts, legumes, fruits, vegetables, dairy, fish and unprocessed meat. 
 
Bottom Line: Whole, single-ingredient foods are loaded with nutrients, and it’s hard to eat too much of them. 
14. Drink Water 
 
Small Glass of Water 
 
There are at least three ways in which water may help you achieve a flat stomach. 
 
First, it may help with weight loss by temporarily increasing your metabolic rate. 
 
In fact, drinking water may increase your total energy expenditure by up to 100 calories per day (72, 73). 
 
Second, drinking water before meals can make you feel fuller, so you’ll ultimately eat fewer calories (74, 75, 76). 
 
Third, it may help relieve constipation and reduce belly bloating (77, 78, 79). 
 
Try drinking a large glass of water before each meal. It may help you achieve your goal. 
 
Bottom Line: Drinking water may increase your metabolic rate, make you feel fuller and help relieve constipation, all of which may help you achieve your goal of a flatter stomach. 
15. Practice Mindful Eating 
 
Young Man Enjoying a Healthy Meal 
 
Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger (80, 81). 
 
It involves slowing down, eating without distraction, focusing on your physical hunger cues and eating only until you feel full (82). 
 
Most studies agree that mindful eating helps you lose weight by changing your eating behavior and reducing stress-related behavior, such as stress eating and binge eating (82, 83, 84). 
 
Also, it is more likely to help you keep the weight off in the long term, as it focuses on changing your behavior. 
 
Bottom Line: By eating mindfully, you can focus on your physical hunger and eating only until you’re satisfied. That reduces the risk of stress eating and binging. 
16. Avoid Swallowing Air and Gases 
 
The biggest source of gas in the diet is carbonated beverages such as soda. 
 
The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause stomach distention or bloating. 
 
This can also happen when you chew gum, drink through a straw or talk while eating. 
 
Eating in silence, drinking from a glass and swapping carbonated drinks out for water may help you achieve a flatter stomach. 
 
Bottom Line: Carbonated drinks and gum may both cause stomach distention and bloating in some people. 
17. Do High-Intensity Training 
 
One popular way to do high-intensity training is to perform intervals of very intense activity, such as sprinting, rowing or jumping, with short breaks in between. 
 
This way of exercising makes your body burn more fat and increases your metabolic rate, even long after you’ve finished your workout (85, 86, 87, 88). 
 
High-intensity training has been shown to have superior effects on fat burning, compared to other types of exercises, and be especially effective for slimming the waistline (89, 90, 91). 
 
What’s more, this type of exercise takes up way less of your time than other types of exercise, as it usually can be done in 10–20 minutes. 
 
Bottom Line: High-intensity training increases fat burning and metabolic rate, even long after your workout is over. It is especially effective for slimming the waistline. 
18. Reduce Your Stress Levels 
 
Exercise Mat 
 
Stress and anxiety are very common, and most people experience them at some point in their lives. 
 
Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place (92, 93). 
 
Also, stress triggers the body to produce cortisol, a stress hormone. It has been known to increase appetite and lead specifically to belly fat storage (94, 95, 96). 
 
This may be especially harmful in women who already have a large waist, as they tend to produce more cortisol in response to stress, which further adds to belly fat gain (97). 
 
Try to add some stress-relieving activities to your daily routine, such as yoga or meditation. 
 
Bottom Line: Stress triggers the production of cortisol, which increases appetite and drives belly fat storage. 
19. Eat More Protein 
 
Foods High in Protein 
 
Protein is the most important nutrient when it comes to weight loss. 
 
Your body burns more calories digesting protein than fat or carbs. Therefore, a high-protein diet may account for an extra 80–100 burned calories per day (98, 99). 
 
High-protein diets also reduce your appetite, make you feel full and help you retain your muscle mass during weight loss (30, 100, 101, 102). 
 
Furthermore, studies have observed that people who eat more protein have slimmer waistlines than those with lower protein intakes (32, 34, 103). 
 
How much protein you need depends on many factors, such as your age, gender and activity level. 
 
Generally, you should aim to get 20–30% of your calories from protein on a daily basis. This can easily be achieved by incorporating a protein source in every meal. 
 
Bottom Line: High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates. 
20. Track Your Food Intake 
 
When you’re trying to lose weight, it can be helpful to track your food intake. 
 
There are several ways to do this, but the most popular and effective ones are counting calories, keeping a food diary and taking pictures of your food (104, 105, 106, 107). 
 
You don’t have to do this all the time, but it may be good to track your intake for a few days in a row every few weeks. This will make you more aware of your calorie intake and allow you to adjust your weight loss diet if needed. 
 
Studies generally agree that people who track their food intake are more likely to reach their weight loss goals (108). 
 
Here are five free apps or websites that allow you to easily track your nutrient and calorie intake. 
 
Bottom Line: Tracking your food intake once in a while may help you lose weight by making you more aware of your calorie intake. 
21. Eat Eggs 
 
Three Fried Eggs on a Plate 
 
Eggs are healthy, high in protein and have a few unique weight loss properties. 
 
A large egg is very nutritious and contains only about 77 calories (109). 
 
Studies have shown that eating eggs for breakfast as part of a calorie-restricted diet may cause up to 65% greater weight loss over eight weeks, compared to other types of breakfast foods (110, 111). 
 
An egg breakfast has also been shown to significantly reduce calorie intake for the next 24 hours, completely unintentionally and without effort (100, 112). 
 
Moreover, eggs have been shown to be more effective at reducing waist size than other foods with the same calorie content (111, 113). 
 
Bottom Line: Eggs have well-established weight loss properties and may be more effective at reducing waist circumference than other foods when matched for calories. 
22. Get Enough Sleep 
 
Woman Sleeping Peacefully 
 
Getting a sufficient amount of good sleep is very important for weight loss. 
 
Studies have repeatedly shown sleeping less than five hours a night for adults and less than 10 hours for children is linked to an increased risk of weight gain (114, 115). 
 
In women, short sleep duration is consistently linked to increased waist size, compared to those who get a good night’s sleep (116, 117). 
 
Similarly, sleep-deprived people are up to 55% more likely to become obese (114, 118). 
 
Luckily, shifting sleep duration from shorter lengths to healthier lengths has been shown to help eradicate these effects (119). 
 
Bottom Line: Those who sleep too little are much more likely to gain weight and have increased waist circumference, compared to normal sleepers. 
23. Try Intermittent Fasting 
 
Intermittent fasting is an eating method in which you rotate between eating and fasting for specific amounts of time. 
 
The most popular intermittent fasting approaches are doing a 24-hour fast two to four times per week or a 16:8 fast, where you restrict your eating window to eight hours each day, often between lunch and dinner. 
 
Generally, this makes you eat fewer calories overall without having to consciously think about it. 
 
While intermittent fasting has only been shown to be as effective as regular, daily calorie restriction at reducing tummy fat, many people find intermittent fasting to be easier to stick to than traditional weight loss diets (120, 121, 122, 123). 
 
Bottom Line: Intermittent fasting generally makes you eat fewer calories with little effort by restricting your “eating window.” It’s effective at reducing tummy fat and may be easier to stick to than traditional weight loss diets. 
24. Eat Fatty Fish Every Week or Take Fish Oil 
 
Grilled Salmon 
 
It is generally recommended to eat fatty fish once or twice per week. 
 
Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good-quality protein (124, 125). 
 
Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also help reduce the accumulation of fat in the liver and abdominal cavity (126, 127, 128, 129). 
 
If you don’t like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements. 
 
Bottom Line: The long-chain omega-3 fatty acids from fatty fish may help reduce the accumulation of fat around your waist. 
25. Limit Your Intake of Added Sugar 
 
Added sugar is linked to most of the common diseases in society today, including heart disease, type 2 diabetes and fatty liver disease (130, 131, 132). 
 
The intake of added sugar is way too high in most societies, and Americans eat about 15 teaspoons of added sugar daily (133). 
 
Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugar-sweetened beverages (134, 135, 136). 
 
Added sugar is hidden in various foods, so it is very important to read the ingredient lists on foods. 
 
Bottom Line: Added sugar has a direct link to increased waist circumference, especially in those who regularly drink sugar-sweetened beverages. 
26. Replace Some Fat With Coconut Oil 
 
A Jar of Coconut Oil and a Teaspoon 
 
Coconut oil contains a unique combination of fatty acids. It is one of a few foods that is rich in medium-chain triglycerides (MCTs). 
 
Studies have shown that replacing some dietary fat with MCTs may increase energy expenditure and make you feel fuller (137, 138, 139, 140). 
 
What’s more, coconut oil has been shown to more effectively reduce waist size than other types of fat (141, 142). 
 
Keep in mind that coconut oil is still fat with 9 calories per gram. Therefore, it is important not to just add coconut oil to your diet, but rather replace other sources of fat with it. 
 
Bottom Line: Coconut oil is rich in medium-chain triglycerides. Replacing other fats with coconut oil may increase your energy expenditure, make you feel full and reduce your waist circumference. 
27. Strengthen Your Core 
 
Crunches and other abdominal exercises can benefit both your overall health and appearance. 
 
By doing regular core exercises, you strengthen and add mass to your abdominal muscles, which may prevent back aches that result from weak posture. 
 
A strong core will also improve your posture and prop up your spine, allowing you to appear taller and more confident. 
 
Furthermore, core exercises help you strengthen the muscles that ultimately hold in your belly, making you appear leaner. 
 
Aim to do core exercises that engage all your core muscles, such as planks or Pilates roll-ups. 
 
Bottom Line: By strengthening your core, you are training the muscles that hold your stomach in. By having well-trained abs, you will appear taller, more confident and leaner. 
28. Drink (Unsweetened) Coffee or Green Tea 
 
Coffee in a Yellow Cup 
 
Unsweetened coffee and green tea are among the healthiest beverages in the world. 
 
Drinking coffee has been shown to increase the number of calories you burn by about 3–11% (143, 144, 145). 
 
Similarly, drinking tea or taking green tea extract supplements has been shown to increase fat burning up to 17% and calorie expenditure by 4% (146, 147, 148, 149). 
 
This includes green tea, black tea and oolong tea. 
 
Most importantly, studies in animals and humans have shown that drinking coffee and tea may reduce the risk of accumulating belly fat, helping you reduce your waist size (150, 151). 
 
Bottom Line: Drinking unsweetened coffee or tea may increase your fat burning and reduce your waist size. 
29. Don’t Drink Too Much Alcohol 
 
Alcohol contains seven calories for each gram, which partly explains why alcoholic drinks tend to be loaded with liquid calories. 
 
Ounce for ounce, beer contains a similar number of calories as a sugary soft drink, while red wine contains a whopping twice that amount (152, 153, 154). 
 
Although moderate drinking is unlikely to affect weight gain, heavy drinking is linked to increased weight gain, especially around your midsection (155, 156, 157). 
 
If you want a flat stomach, you should aim to reduce or skip the alcoholic drinks. 
 
Bottom Line: Heavy alcohol consumption may contribute to weight gain, especially around your midsection. 
30. Sneak Extra Activity Into Your Day 
 
Young Professional Man Standing While Working at His Computer 
 
You can easily sneak extra activity into your day by increasing the amount of non-exercise activity you do. 
 
This involves walking, standing, fidgeting, moving around and basically everything other than exercise training, sleeping and eating (158). 
 
Studies have shown that just standing, fidgeting or walking around can increase the calories you burn by five- to six-fold, compared to sitting still (159, 160). 
 
One study suggested that fidgeting, walking and standing could burn up to 2,000 extra calories per day, depending on your weight and activity level (160). 
 
Make it your goal to walk around while talking on the phone, stand up regularly, work at a standing desk or take the stairs whenever possible. 
 
Bottom Line: Increasing the amount of non-exercise activity you do may significantly increase the number of calories you burn on a daily basis. 
Take Home Message 
 
As you can see, there are many strategies that can help you achieve your goal of a flat stomach. 
 
By incorporating some of the tips mentioned above into your daily routine, you may get to see your six pack sooner than later. 
 
Keep in mind that it may take some time and effort, but it will all be worth it in the end if done properly.

The 30 Best Ways to Get a Flat Stomach

Losing the fat around your midsection can be a battle. In addition to being a risk factor for several diseases, excess abdominal fat may m...

12:04 pm

This 9-Year-Old Girl Finally Comes Home After Life-Changing Surgery on Her Face Melted Into Her Chest

<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8zhPzZAE1VbjvAS3jKGdclQSxC7NmkfGmsSmxHu9GvBijlEinaaXRUe4iVTqhlnfe7zwzHVHuYtwQtPWBZ37qzSowRYQix-Ahk8DQh8XMmado3PBNti3I1aew9-V9h4vAgdSf3GfudRv/s1600/eta-e1463759621324.jpg" imageanchor="1"><img border="0" height="348" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8zhPzZAE1VbjvAS3jKGdclQSxC7NmkfGmsSmxHu9GvBijlEinaaXRUe4iVTqhlnfe7zwzHVHuYtwQtPWBZ37qzSowRYQix-Ahk8DQh8XMmado3PBNti3I1aew9-V9h4vAgdSf3GfudRv/s640/eta-e1463759621324.jpg" width="640" /></a> 
This story is from the Grossman Burn Center where a nine-year-old girl’s struggle after being badly burned in a fire in her home country of Afghanistan. Local doctors treated her without pain medication, and then told her family to pray for her death. After her father took her to U.S. troops and explained her story, they ensured that she went to a top burn center in California for treatment. Watch part one of Zubaida’s story to learn more about her determined father, her caring surgeons, and the strong little herself. 
Zubaida’s cheeks and chin had melted to her chest, forcing her eyes and mouth open.

This 9-Year-Old Girl Finally Comes Home After Life-Changing Surgery on Her Face Melted Into Her Chest

This story is from the Grossman Burn Center where a nine-year-old girl’s struggle after being badly burned in a fire in her home country of...

11:55 pm