nutrition Recipes

Quinoa Avocado Wrap

Quinoa Avocado Wrap

This is the ultimate healthy nutritious wrap!

This wrap is so delicious and healthy you can enjoy it everyday, and by adding any of your favorite sauces or Hummus you can experience a different taste each time while still enjoying the primary taste and health benefits of this incredible wrap. After just one bite you will be craving this wrap for lunch, dinner, or in between!


Avocado Quino


1. 1 cup cooked Quinoa

2. 1/2 cup Black Beans

3. 2 ripe Avocados

4. Spinach

5. Mozzarella

6. Feta Cheese

7. Whole-grain Tortilla

Take the tortilla and spread Quinoa, black beans, avocado, spinach, a bit of Feta Cheese and Mozzarella, a dash of your favorite sauce (Tahini, Hummus, etc.)  and wrap into a burrito shape, and you’ll have a delicious and satisfying wrap in no time.

Health Benefits:


The average avocado contains 4 grams of protein, is low in sugar, and loaded with vitamins and minerals; they are an excellent source of potassium, vitamin K, and vitamins, C, B, and E. It also contains 11 grams of fiber which is close to half the daily recommended minimum amount. Avocados are also famous for their amazing power to lower cholesterol!



Black Beans 

They are high in fiber, folate, and antioxidants, also a great source of protein, which is why they are so popular among Vegetarians.




This dark leafy green is beneficial for skin, hair, and bone health and is high in protein, iron, and other vitamins and minerals.




Quinoa is naturally gluten-free and contains iron, B vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fiber.



Both Feta and Mozzarella cheese are a good source of calcium, just be careful on your amounts as all cheeses are high in fat and sodium!

avocado quino 1


When it comes to breads and wraps Whole-grain and Whole-wheat are always a better option than regular white bread! Still read your ingredients carefully, ingredients vary greatly, and some are unnecessarily high in fat and sugar.


Edited 9/19/14 SCD


Health and Food live longer nutrition

Vegetarian Diet Benefits: Good Reasons to Adopt a Vegetarian Diet

Vegetarian Diet Benefits: Good Reasons to Adopt a Vegetarian Diet

Vegetarian Diet Benefits: Good Reasons to Adopt a Vegetarian Diet

A vegetarian diet is a powerful and pleasurable way to achieve good health. The vegetarian eating pattern is based on a wide variety of foods that are satisfying, delicious, and healthy. Vegetarians avoid red meat, fish, and poultry. Those who include dairy products and eggs in their diets are called Lacto-Ovo vegetarians. Vegans, pure vegetarians, eat no meat, fish, poultry, eggs, or dairy products. There are great benefits to Lacto-Ovo diets, but a vegan diet can be healthiest of all, reducing risk of a wide range of health problems. This article will review the major vegetarian diet benefits, ending with some recommendations on how to meet the daily nutrient recommendations.

Vegetarians have lower cholesterol levels than meat-eaters , and heart disease is rare among vegetarians. Vegetarian meals are typically low in saturated fat and usually contain little or no bad cholesterol. Since cholesterol is found only in animal products vegans consume a naturally cholesterol-free diet . Even the types of protein in vegetarian diets is an advantage, studies show replacing animal protein with plant-based protein lowers blood cholesterol levels, even if the amount and type of dietary fat remains the same. These studies show that a low-fat vegetarian diet has an advantage over other diets for cholesterol.

An impressive number of studies, starting from the 1920s, show that vegetarians have lower blood pressure than non-vegetarians. In fact, studies show that adding meat to a vegetarian diet raises blood pressure rapidly and significantly. A vegetarian diet is often lower in sodium. When people with hypertension begin a vegetarian diet, many are able to safely eliminate blood pressure medication.

The latest studies on diabetes show that a diet rich in complex carbohydrates, found only in plant foods, and low in fat is the best dietary prescription for controlling diabetes. Since diabetics are at high risk of heart disease, avoiding fat and cholesterol is an important objective of a diabetic diet and the vegetarian diet is ideal. Although all insulin-dependent diabetics need to take insulin, plant-based diets can help reduce insulin requirements.

A vegetarian diet helps prevent cancer. Studies of vegetarians show that death rates from cancer are 1/2 to 3/4 of the general population. Breast cancer rates are dramatically lower in countries where diets are typically plant-based. When those countries adopt a Western, meat-based diet their rates of breast cancer increase. Vegetarians also have significantly less colon cancer than meat eaters, eating meat is more closely associated with colon cancer than any other dietary factor.

Vegetarian diets can help prevent cancer because they are lower in fat and higher in fiber than meat-based diets. Also, they usually eat more beta-carotene, which may explain why they have less lung cancer. At least one study has shown that the natural sugars in dairy products may increase the risk of ovarian cancer in some women. Some of the anti-cancer aspects of a vegetarian diet cannot be explained, for example researchers are not sure why vegetarians have more white blood cells called ‘killer cells,’ which are able to seek out and destroy cancer cells.

Vegetarians are less likely to form kidney stones or gallstones and may have lower risk for osteoporosis because they eat little to no animal protein. High intake of animal protein encourages loss of calcium from bones, replacing animal products with plant foods reduces the amount of calcium lost. This may help explain why people who live in areas where diets are plant-based have little osteoporosis even when calcium intake is low.

vegetarian diet benefits why become a vegetarian

If you’re impressed by these vegetarian diet benefits, you should also know that it’s easy to plan a vegetarian diet that meets your daily nutrient needs. Cereals, nuts, and vegetables are rich in protein and iron. Green leafy vegetables, legumes, nuts, and dried fruits are excellent sources of calcium.

Vitamin D is produced naturally by the body when exposed to the sun. That’s why vitamin D is also called “The Sunshine Vitamin“. Those who enjoy regular sun exposure usually don’t need vitamin D from food. People with darker skin or who live in northern latitudes have difficulty producing enough vitamin D all year, it can be easily obtained from fortified foods.

Vitamin B12 is plentiful in fortified foods, some sources are fortified cereals, soy milk and other products, and nutritional yeast. Although vitamin B12 deficiency is uncommon, strict vegetarians should be sure to include a source of this vitamin in their diet.

The Vegetarian Way: Total Health for You and Your Family by Virginia Messina and Mark Messina. New York: Crown Trade Paperbacks, 1996.
Allen, M. W., Wilson, M., Hung Ng, S. & Dunne, M. (2000). Values and beliefs of vegetarians and omnivores.
The Journal of Social Psychology, 140, 405-422.

Facts Health Videos nutrition

10 Fast Food Facts That Will Change Your Diet

10 disgusting fast food facts that will change your diet

Fast Food or as many of us refer to it as junk food is just pure junk, with no or very little nutrition value! The video below will show you 10 shocking fast food facts that will change your diet forever:

In the world that we live in with our very busy and hectic schedules; sometimes it’s just easier to go through the  drive through on the way home as appose to going home and preparing a meal from scratch, we are too tired and too hungry and take the easiest way out.

If you are one that eats a lot of junk food then you could be run down all the time and gaining weight.  You may not notice it right away but your friends and family will see that you are not doing as well as you used to and that is because of the junk food that you are eating all the time.

When you eat healthy you will notice that you are going to have more energy and be more alert to what you are doing and what is going on around you. This is because when you are in good general health you are going to end up showing it with everything that you do.

Once you uncover what is actually in the Fast Food you consume and are feeding your family and friends you will be completely shocked and will definitely think twice or better yet completely avoid going to a Fast Food restaurant or drive through ever again!

Most people admit to eating Fast Food once a month; some even admit to eating it once a week, not eating it at all is the best option however one must be realistic and for someone who has been eating it their entire life we must ask them to try to cut back . It will be very beneficial to their health in the long run.

fast food facts
Do you have any fast food facts that you want to share with us?

Fitness nutrition weight loss weight loss

7 Painless Ways to Lose Weight

7 Painless Ways to Lose Weight

7 Painless Ways to Lose Weight

It’s the same old song – your diet is going to start on Monday. You’re going to get on that treadmill at least three times a week and monitor each calorie and carb like you’re the subject of a human experiment. Then, before you know it, you’re eating cupcakes for breakfast and grabbing happy hour margaritas with the gal pals and you think, “So much for that.”

First off, you have to let go of that all-or-nothing way of thinking when it comes to dieting and start by making one or two healthier choices per day rather than going “whole hog.” That’s not going to get you anywhere and it’ll be frustrating in the long run.

7 Painless Ways to Lose Weight

  1. Think of losing weight like buying a pair of shoes, there isn’t a “one-size-fits all” option. What works for one person may not work for another. In fact, what works for one person may be detrimental to another person’s health. Every body is different and has different food preferences and allowances as well as metabolic rates and intolerances. The only successful way to obtain and maintain a healthy weight is to keep trying different things to see what works for you.
  2. If you want to lose weight, you need to exercise more and reduce caloric intake. Not necessarily eating less, but eating better. Divide your normal portion in half and save the rest for later – you’ll probably feel full on less food than you’d think. Increase vegetable intake.
  3. If you burn, say, 500 more calories than you consume every day for a week, you should lose about two pounds. For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s a dangerous practice and can lead to more problems than solutions.
  4. Pay attention to labels. Everyone knows sugar isn’t the best thing for you, but once you start paying attention, you’ll notice it in places that are rather unexpected – like savory soups and pasta sauce. Buying sugar-free versions of savory items will mean healthier meals and a healthier you.
  5. Say “No” to meat. Generally, vegetarians have healthier body weights than others. Try dropping meat as the focus of a meal and move it towards being an accessory. Or, perhaps, even try dropping it all together – at least until the weight-loss ball starts rolling. If you’re feeling particularly daring, cut back on cheese, bread, and milk, which can mean losing fluid weight rather than fat.
  6. Don’t skimp on water. Seriously. Have a glass of water before or after every meal. Have a glass of water every hour when you’re at work. Thinking about a mojito? Have a glass of water first.
  7. drinking 2 cups of water before meals

  8. Every half hour, get up and go do something. Even if it’s only for five to ten minutes. Changing up your position and getting your heart going throughout the day will get you healthier and drop the pounds quicker. Don’t stay still at your desk, keep moving.

The way to get healthier is the same way you got to where you are, now – little gestures with consequences. Use that to your advantage and be kind to yourself!

psychology of weight loss

7 Painless Ways to Lose Weight
[Last Updated on July 29th 2014]
By Nima Shei MD

brain nutrition

How to Keep Your Pituitary Gland Healthy!

How to Keep Your Pituitary Gland Healthy!

How to Keep Your Pituitary Gland Healthy!

The pituitary gland, through the little-known hypothalamus that lies directly above it, is the appetite center and the sleep center of the body. Insomnia and loss of appetite are two universal complaints found in thousands of the past-forty group who have strayed from the rules of good nutrition. Exhaustive research has discovered that the pituitary is extremely sensitive to diet. If you do not eat enough high-protein foods, then your pituitary cannot produce a normal supply of its own dozen or more vitally-needed hormones which, themselves, are made of protein. In addition to protein, the pituitary is stimulated by vitamin E, the richest source of this is wheat germ, and increased amounts of vitamin A either in foods or in concentrated form, have directly beneficial effects on the entire endocrine group.

Every part of your body is important to be completely healthy. Whether it is an organ or a gland, it is essential to understand how every part, big or little, affects your overall well-being.

Pituitary Gland 3

Neurons carry messages regarding the production of hormones between the pituitary gland and the hypothalamus, both of which are located at the base of the brain, nestled in a rounded part of bone carefully protected. They are connected by a bunch of neurons called the infundibulum, together they work to regulate all the hormones that circulate in the bloodstream, controlling things like growth and hair pigmentation. Hormones are the long-distance messengers that can inform cells when to become active or stay dormant. The pituitary gland controls the thyroid, adrenal glands, ovaries, and testes, even though it’s only the size of a pea.

There are three different parts of the pituitary gland that have selective functions. The posterior lobe, called the neurohypophysis, releases the hormones vasopressin and oxytocin, but doesn’t produce them. Vasopressin is an anti-diuretic that controls how the kidneys absorb water. Oxytocin is a special hormone, sometimes referred to as the ‘love hormone,’ as it plays an important role in the neuroanatomy of lovemaking, specifically in $eXu@l reproduction, in particular during and after childbirth. It is released in large amounts after distension of the cervix and uterus during labor, facilitating birth, maternal bonding, and, after stimulation of the nipples, lactation. Both childbirth and milk ejection result from positive feedback mechanisms.

Recent studies have begun to investigate oxytocin’s role in various behaviors, including satisfaction peak, social recognition, pair bonding, anxiety, and maternal behaviors. For this reason, it is sometimes referred to as the bonding hormone. There is some evidence that oxytocin promotes ethnocentric behavior, incorporating the trust and empathy of in-groups with their suspicion and rejection of outsiders. Furthermore, genetic differences in the oxytocin receptor gene (OXTR) have been associated with maladaptive social traits such as aggressive behavior.

The anterior lobe of the pituitary gland is called the adenohypophysis. It produces a variety of hormones, such as prolactin that stimulates lactation in women. Melanocyte spurs the body to produce melanin for skin and hair pigmentation. Follicle-stimulating hormone (FSH) indicates where and when hair should grow during development. This important growth hormone controls bone growth to determine height and is especially active during adolescence. Hormones control glands as well. The pituitary gland is responsible for many stages and aspects of our maturation.

To help keep the pituitary gland working as it should, eat 2-3 servings of fruits and 5-7 servings of vegetables each day, as well as 3-4 servings of protein each day. Try to keep carbohydrates down to 50 grams per meal, as too many can cause it to malfunction and even cause problems in other areas of the body.

Pituitary Gland

How to Keep Your Pituitary Gland Healthy!
[Last Updated on June 2nd 2014]

nutrition weight loss

What a High Protein Diet Can and Can’t Do For You?

What a High Protein Diet Can and Can't Do For You?

What a High Protein Diet Can and Can’t Do For You?

There are many options available for people who want to lose fat, a high-protein diet is one option. A high-protein diet can help people lose excess fat, studies show that appetite and caloric intake can be better controlled a high-protein diet. Many think that high-protein is a good option only for bodybuilders and marathoners, but that is not true, high-protein diets build muscle and optimize body composition and help curb hunger, enhance satiety, and thus result in weight loss. Whether one wants to maintain or lose weight, a high-protein diet can work wonders toward achieving your goals.

Diets with 30% of calories from protein are considered reasonable, for a diet to be considered high-protein it should contain at least 50% protein.

Blood fats can be reduced by diets that are higher in protein and moderate in carbohydrates, though this works best if one includes regular exercise.

The exact reason for lower appetites from a high-protein diet is not clear, experts think that it may be because protein causes the brain to receive lower levels of appetite-stimulating hormones. Sugar levels fluctuate less due to fewer insulin spikes, therefore fewer cravings.

What a High Protein Diet Can and Can't Do For You?

Studies show that protein may be a better option than fats or carbohydrates to satisfy hunger. For example, in one study people were put on a diet in which carbohydrates made up 50% of diet, protein was increased to 30% and fat was reduced to 20%. The results showed the people were less hungry, more satisfied, and lost weight as well.

Protein is important at all stages of life and is a major component of all cells including muscle and bone. Protein helps in growth, development, and developing immunity to fight off infections and protect the body.


Protein intake for a normal healthy adult should be between 10 – 35% of total calories.
If someone starts a high-protein diet and reduces carbohydrate intake, make sure the diet they are following is a low-carbohydrate diet, not a no-carbohydrate diet. Carbohydrates are an essential part of a healthy diet and they have their own functions to perform in a human body. For people doing lot of exercise this is a must as it provides energy. Valuable nutrients can be obtained from carbohydrates, particularly whole grain varieties. People tend to overeat carbohydrates so reducing portion sizes can be beneficial. A high-protein low-carbohydrate diet can be a healthy option.

Its important to choose your protein from healthy sources when opting to follow a high-protein diet and avoid saturated fat. Saturated fats have many negative effects on our body so should be limited in our diets, they increase risk of hypertension, heart disease, and diabetes.

plant based protein sources

A high-protein diet is an effective way to lose weight, but would this plan work for you? A high-protein diet may not be a good option for everyone and has not been proven the best way to lose fat. Its always worth consulting a dietician before starting a new eating plan.

nutrition Symptoms

Top 10 Warning Signs of Zinc Deficiency You Shouldn’t Ignore

Top 10 Warning Signs of Zinc Deficiency You Shouldn't Ignore

Top 10 Warning Signs of Zinc Deficiency You Shouldn’t Ignore:

Zinc is essential for the growth of micro-organisms, plants, animals, and human beings. It is useful for the body in many ways and carries out various functions, such as cell growth and division, metabolizing proteins and carbohydrates and turning them into energy. It also helps in correcting skin problems such as acne, boils, scars (including stretch marks), and even sore throats.

Top 10 Warning Signs of Zinc Deficiency You Shouldn't Ignore

Zinc is requisite for certain metabolic functions. If the proportion of zinc in the body is low it can become a major cause for genetic disorders. It can also cause fertility problems in men, as well as abnormal growth and slow $e*u@l maturity in children. The primary cause for this condition is insufficient nutrition, but can also be associated with after-effects of bariatric surgery, diabetes, and other such disorders.

Zinc Deficiency Symptoms List

This is a medical term used for improper functioning of the reproductive system that results in a defect in the proper operation of gonads (ovaries or testes). The gonads have two functions: to produce hormones and to produce eggs or sperm. The deficiency of $e* and reproductive hormones can result in defective primary or secondary $e*u@l development. This is a serious disorder that can be avoided by consuming zinc-rich foods.

Skin Problems
Zinc deficiency can have a bad effect on skin’s health. The skin can turn pale or rough. Stretch marks are a symptom of zinc deficiency. This essential element performs collagen synthesis which, if strong helps in the healing process of wounds on skin. Acne and greasy skin can also occur. There is evidence that suggests zinc can assist in the management of herpes types 1 and 2.

Emotional Instability
Zinc deficiency can affect your brain, which can lead to many emotional disturbances in your daily life. Anger, sudden fright, depression, and low confidence, including emotional instability are some symptoms that can occur. The most common symptom is frequent mood changes. If zinc deficiency is not paid proper attention to, it may result in a condition known as Attention Deficit Hyperactivity Disorder (ADHD).

Hair Loss
Hair loss is a common symptom of zinc deficiency and is caused by the formation of dandruff in the hair which eventually causes this symptom. As long as your hair is deprived of zinc, it will not grow normally. People with lack of zinc for a while can even experience hair loss on other parts of the body. Please note if there is an abundance of zinc in one’s system, this will also lead to hair loss.

Joint and Hip Pain
Painful hip and knee joints have been linked to zinc deficiency. Bones contain a large amount of zinc, and deficiency of this essential mineral will cause pain and other complications. The main reason for joint and hip pain in zinc deficiency is that zinc prevents calcium from being absorbed efficiently by the bones.

Deficiency of zinc causes diarrhea, but the mechanism which causes this symptom is unknown. In some registered cases, the level of severity was lessened by nearly 15% with zinc supplementation. Zinc medications are easily available at medical stores, but they should only be taken after a consultation by a health practitioner.

Appetite Issues
Improper intake of zinc in the body may lead to a severe loss of appetite, which may then result in serious problems like anorexia (not anorexia nervosa, which is an eating disorder stemming from a mental issue). Eating less causes malnutrition and lowers zinc intake, which makes the condition all the more dangerous with zinc levels continuing to drop. A weak body is more prone to infections and lower immunity levels, simply due to the vitamin deficiency.

Weight Loss
Weight loss is a symptom of zinc deficiency, but can also be a symptom of other diseases or deficiencies. As mentioned before, it can lead to loss of appetite that can indirectly cause weight loss or hinder the growth of new cells and tissues in the body. Children with a zinc deficiency when they are born may also be underweight.

Abnormal Growth
Zinc deficiency can cause both abnormal mental and physical growth in children. If the parent does not have appropriate proportion of zinc in their body when pregnant, it can affect the unborn child and lead to many abnormalities at birth. The physical growth of the child may stop or slow down, which may result in dwarfism. The child may also have some mental and psychological problems, as the brain would not be developing at the appropriate rate.

Other Symptoms
There are miscellaneous symptoms of zinc deficiency; such as white spots on fingernails, poor nail growth, impaired sense of taste and smell, poor night vision, impotence, improper menstrual cycle, and so on. Continuous shivering of hands also reflects zinc deficiency. There are many other minor symptoms that may be linked to a lack of zinc. Since zinc aids in more than one process in the human body, its deficiency can lead to various different effects.

Zinc is a necessary dietary mineral for a healthy body and its deficiency symptoms should not to be ignored. One should eat healthy foods such as pecans, cashews, and pine nuts as well as fish and eggs. Zinc is lost in the milling and cooking processes, eventually resulting in low consumption of zinc. Another way to overcome symptoms of this deficiency would be by taking zinc supplements under the supervision of a qualified medical practitioner.

Eating a low-nutrient diet is only one cause of zinc deficiency, but an important one. Nonetheless, other causes include: malabsorption syndrome, sickle cell disease (which zinc has been shown to help manage, somewhat ironically), chronic liver and kidney disease, and excessive sweating, particularly in hot, tropical climates. One may also lose zinc if one suffers from an injury, burns, or blood loss, having major surgery or an infection.

When choosing a zinc supplement, consider buying a stand-alone rather than a multivitamin that contains zinc. While there is no consensus among healthcare professionals, some do believe that the efficacy of the zinc is minimized when taken thusly. To get the most from zinc supplements, complement them with other stand-alone pills such as calcium, manganese, iron, and copper. Take only the balanced amounts of each recommended by a doctor. As with any dietary modification, alert a physician if you develop any unpleasant side effects, as they may be a sign of a negative interaction between the supplements and any prescription medications also being taken.

Top 10 Signs of Zinc Deficiency Positivemed

Top 10 Signs of Zinc Deficiency

By PositiveMed-Team
Edited By Stephanie Dawson

nutrition weight loss weight loss

13 Surprising Reasons People Pack on Pounds

13 Surprising Reasons People Pack on Pounds

13 Common Reasons People Pack on the Pounds

1. Not knowing how many calories to consume

Many don’t know how many calories they need and the caloric value of the foods they eat which results in overconsumption. Consulting your dietician and asking for the proper amount of calories you need is a good idea.

2. Eating on big plates

Try eating food on smaller plates. If you use bigger plates the chances of taking more than required food increases by 23%. If your kitchen shelves are full of large dishes its time to downsize.

3. Grocery shopping without a list

When you go shopping for groceries you carry a list of foods that you need. Going shopping without a list leaves you open to unhealthy temptations.

4. Sleeping too little/much

According to research conducted at Wake Forest people who sleep less than 5 hours daily are more likely to put on love handles, more than 250%. Sleeping more than 8 hours daily has same effect. Ideal sleep for most people is 6-8 hours.

5. Drinking soda

One of the most common reasons people pack on pounds is drinking sugary drinks. Statistics suggest that an average American drinks one gallon of soda every week. Soda contains a lot of calories, consumption of just one cola per day increases your chance of being obese by more than 33%.

6. Skipping meals

In a survey conducted in 2011 it was found that 17% of Americans have agreed on skipping meals as a weight-loss technique. Skipping meals actually increases the chance of gaining weight. Skipping meals slows down metabolism resulting in digestion problems and weight gain.

7. Not drinking enough water

Drinking water is important for overall health. One study found that having 2 cups water before meals can help you reduce weight 30% faster.

8. Eating too late

When we sleep our bodies burn fat. This process is interrupted if we go to sleep with a full stomach, our bodies get busy processing the food in our belly. One study of 52 adults found that people who ate after 8 p.m. gained more weight and had higher BMI’s.

9. Facing the buffet

Eating in a restaurant with a buffet is one habit that can make you gain. When we’re at a buffet we often tend to take more than enough food. Research shows that 15% of overweight people take a seat where food is clearly visible, leading to more temptation and calories.

10. Dining out too often

The USDA says that Americans eat more, consume more calories, or both when eating out. The best way to avoid this habit is to make cook at home.

11. Too much sugar

Sugar is the biggest source of extra calories which are harmful to your health. The soda that you drink or any other packaged fruit juice adds to your sugar intake which adds on pounds.

12. No exercise

Not being able to find sufficient time to exercise is the biggest reason for increasing obesity. Exercise burns extra calories keeping you physically and mentally fit.

13. Not having an eating plan

The last reason people pack on pounds is that they do not have a diet plan and eat whatever they find without considering its nutritional benefits or drawbacks. Generally tempting things are high in calories and we eat them without fail in absence of a plan.

13 Habits that Pack on Pounds

By PositiveMed-Team
Edited By: Stephanie Dawson
Last Updated on May 25th 2014

nutrition weight loss

Diet Mistakes That Slow Metabolism and Make You Gain Fat

Diet Mistakes That Slow Metabolism and Make You Gain Fat

10 Diet Mistakes That Make You Gain Fat:

The average woman gains 1½ pounds a year during her adult life, so it may be best to fight off the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine before she pack on 40-plus pounds by her 50’s.

Let’s begin with the obvious, it’s not easy to boost over-40 weight loss, but it is possible. The amount of calories needed in each meal to fuel your body while keeping you satisfied is somewhere around 400 calories, try to make sure your meals don’t go over this amount. There’s a helpful, easy formula to calculate how many calories your body needs each day:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For example, a 50 year-old woman who weighs 160 pounds and is 5′ 7″ figures it out like this:

BMR= 655 + (4.35 x 160) + (4.7 x 67) – (4.7 x 50)

If correct that equals approximately 1430 calories a day to maintain her current weight, three meals of 400 calories and two 100 calorie snacks should fit perfectly into a busy lifestyle.

The following are the most common diet mistakes that slow metabolism and make you overweight:

1. You don’t eat enough
Ok, it is clearly important to cut calories to lose weight, it doesn’t mean you need to overdo it. When you eat less than what you need for basic biological function your body sends messages of starvation to your brain and your metabolism slows down as a defense mechanism, then it begins to break down precious, calorie-burning muscle tissue for energy. Eat a 300-400 calorie meal every 4 hours to shed pounds, you’ll be satisfied and it will keep from overeating later in the day.

2. You avoid caffeine
Caffeine is a central nervous system stimulant, your daily morning coffee can rev your metabolism 5-8%, a cup of brewed tea can raise it 12%.

3. Your carbs are white
Boost your fiber intake, change all white-flour products to whole-wheat products, and increase your fruit and vegetable intake. Aim for 25g per day.

4. Your water is room temperature
Cold water has been frowned upon when it comes to losing weight, but drinking 6 cups of cold water a day can raise resting metabolism, since the body has to work harder to heat the water to body temperature.

10 Diet Mistakes That Slow Metabolism

5. Your food is covered with pesticides
One large often ignored diet mistake is not paying attention to where your food comes from. Organochlorines experience a greater than normal dip in metabolism as they lose weight, because the toxins interfere with the energy burning process and they can trigger weight gain. Choose organic whenever possible, and wash all your fruits and vegetables very well.

6. Your meal lacks protein
Protein should be a component of every meal for your body to maintain lean muscle. Add nuts, eggs, legumes, lean meat, and yogurt to your daily meals and snacks.

7. Your diet needs to pump iron
Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat, any deficiency of this mineral can lead to risk of low energy and a sagging metabolism. Beans, spinach, and shellfish are excellent iron sources.

8. You’re missing this crucial vitamin
Another diet mistake is to not implement enough vitamin D in your diet. Vitamin D is essential for preserving metabolism-revving muscle tissue, this vitamin is obtained from sun exposure and some foods such as tuna, shrimp, tofu (always choose organic), milk, cereal, and eggs.

vitamin D

9. You’ve had one drink too many
Alcohol makes you burn less fat, and more slowly than usual.

10. You are not getting enough calcium
Calcium deficiency slows your metabolism, consuming fat-free dairy products may also reduce fat absorption from other foods. You can find a list of top non-dairy sources of calcium here.


Chronic disease infographics Most Popular nutrition Symptoms

Detecting Nutritional Deficiencies: All Hidden Symptoms of Nutritional Deficiencies

A healthy diet can provide all a growing body needs, but the reality of our busy lifestyles and sometimes finicky eating habits can lead to vitamin deficiency. Knowing what to look for is part of the battle. In this article, we’ll try to help you detecting nutritional deficiencies. Also, note that symptoms are actually better indicators of nutritional deficiency than signs (In medicine a sign is objective while a symptom is subjective).


  • Cold hands: magnesium deficiency, hypothyroidism, chronic fatigue with low cardiac output


  • White spots: mineral deficiency but often low zinc
  • Ridges: zinc deficiency
  • Soft or brittle nails: magnesium deficiency
  • Bitten nails: general mineral deficiency


  • Stretch marks: zinc deficiency
  • Follicular hyperkeratosis: vitamin A deficiency (picture below)
  • Spontaneous bleeds: vitamins C or K or platelet deficiency
  • Dry scaly skin with hair follicles plugged with coiled distorted hairs and a red halo: vitamin C deficiency
  • Yellow palms: excessive beta carotene intake
  • Pimply rough skin at the back of the upper arms “chicken skin”: essential fatty acid deficiency


  • Pale fissured tongue: iron deficiency
  • Sore painful fissured tongue: vitamin B3 deficiency
  • Sore burning tongue and lips and peeling of lips: vitamin B2 deficiency
  • Swollen tongue with lateral teeth indentations: food intolerance
  • Painful sore tongue with a smooth appearance: folic acid deficiency
  • Cracked lips: vitamin B2 deficiency, thrush

Skin of face

  • Greasy red scaly skin of face and sides of the nose: vitamin B2 deficiency
  • Seborrheic dermatitis around the nose and an acne-like forehead rash: vitamin B6 deficiency


  • Cataracts: chromium deficiency or excess free radicals
  • Bags or dark rings under eyes: allergies or food intolerances
  • Blue eyes and blond hair are often found in hyperactive male children: zinc magnesium, B6 and essential fatty acids deficiencies
  • Blue eyes and premature grey hair – vitamin B12 deficiency: a feature of pernicious anemia


  • Thyroid swelling: iodine deficiency, hypothyroidism


  • Any problem with the heart, including irregular beat, high blood pressure, cardiomegaly: magnesium and Co-Q-10 deficiencies, and sensitivity to caffeine.


  • Tender calf muscles: magnesium deficiency
  • Brisk knee reflexes: magnesium deficiency
  • The following problems can suggest particular deficiencies or allergies:
  • Nasal polyps: salicylate sensitivity


Detecting Nutritional Deficiencies: All Hidden Symptoms of Nutritional Deficiencies

Reviewed by Nima Sheikholeslami, MD
[Last Update: May 15th, 2018]

Detecting Nutritional Deficiencies: All Hidden Symptoms of Nutritional Deficiencies
infographics nutrition weight loss

7 Spices that Help You Lose Weight

7 Spices that Help You Lose Weight

7 Spices that Help You Lose Weight

1- Turmeric
Curcumin, one the most studied active ingredients in turmeric, helps reduce the formation of fat tissue as it suppresses the blood vessels that form fat. This way, it aids to lower body fat and to gain body weight. Turmeric also helps to reduce inflammation and it’s beneficial in people who have inflammatory disease such as rheumatoid arthritis. Turmeric is also one of the spices that aids to detox the liver.

2- Ginseng
Due to its ability to boost energy levels and to speed your metabolism, ginseng is considered to aid weight loss.

3- Cardamom
This aromatic spice has a sweet and spicy flavor and is a thermogenic herb that helps boost your metabolism and can increase your body’s ability to burn fat. Cardamom is one of the oldest natural remedies which also helps in digestion.

4- Ginger
This is a warming spice with anti-inflammatory properties also known for helping to soothe and relax your intestinal tract. Its thermogenic properties also aid boost your metabolism. Ginger also helps in digestion and it has appetite-suppressant effects. Try this ginger tea recipe!

5- Cayenne Pepper
Capsaicin, the compound that gives peppers their spice, contributes to fight obesity as it decreases the calorie intake, shrinks fat tissue, and lowers blood fat levels. It also fights fat buildup by activating beneficial protein changes in your body.

6- Dandelion
Every part of a dandelion is edible and full of nutrition. Due to its ability to help slow your digestion, it can make you feel full longer, helping you maintain a healthy weight.

7- Cinnamon
Cinnamon aids to boost your metabolism and also has remarkable benefits for blood sugar regulation. You can mix it with honey which has amazing healing properties in arthritis, bladder infections, skin infections, fatigue, cold and flu and even weight loss.. Here is a useful honey and cinnamon recipe for weight loss.

Spices that Help You Lose Weight

Remember, you can add these spices to your food,add them to your tea or even use them in your smoothies.

7 Spices that Help You Lose Weight:

[Last Updated on June 1st 2014]

Health and Food nutrition

Surprising Dairy-Free Calcium Sources

Surprising Dairy-Free Calcium Sources

10 Surprising Dairy-Free Calcium Sources

For many years we have heard milk and dairy products are the best calcium sources, but that’s not entirely true, actually recent research reveals a different story, milk products often contain high levels of toxins like bovine growth hormones and antibiotics although we do need adequate amounts of calcium in our diet for strong bones and teeth.

But I have great news for you; you don’t need calcium supplements (unless it’s required by your doctor) and you don’t need to drink milk. There are many other great foods that are high in calcium in organic and healthy way, which are really easy to incorporate into your daily diet.

non-dairy calcium sources

Raw sesame seeds possess almost 1000 mg of calcium per 100 g serving.

A 3.5 ounce serving can provide about 631mg of calcium.

From greens to spinach to kale, getting our calcium from dark, green, leafy vegetables is a an excellent health choice.

One cup of fresh-squeezed organic orange juice offers approximately 72 mg of calcium.

One of the best calcium sources, quinoa is a light and healthy whole grain. One cup of cooked quinoa offers approximately 60-100 mg of calcium.

Dark molasses will give you 172 mg of your daily calcium needs.

Winged beans possess 442 mg of calcium per 100 g serving, meanwhile most white beans have approximately 175 mg of calcium per serving.

One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of vitamin C which will help your body absorb the calcium.

Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium.

Dried savory spice holds a whopping 213 mg of calcium per 100 g serving.

Dairy-Free Sources of Calcium

[Last Updated on May 23rd 2014]

Health and Food health posters Health Videos nutrition

10 Foods That Burn Belly Fat

10 Foods That Burn Belly Fat

10 Foods That Burn Belly Fat:

I thought this was a really cool video, I hope you like it too. I love learning about different foods and how they react in my body. Remember with these foods, the less processing the better, and try something new, you may be pleasantly surprised!

Diet and Nutrition Obesity weight loss

Dan’s Weight Loss Story

Dan Hawthorne talks about his weght-loss journey with South Hagerstown High School students.

“Hello. I believe our story can help many. I was over 600 lbs 11 months ago. I had fallen into a very bad place both mentally and physically. I was angry, depressed and very embarrassed at what I had become. I thought my time on this earth was just about over. I had a little hope, and faith, but it was dwindling fast. I had a mirror moment one late August evening. I wanted to hit that horrible thing looking back at me, and at the same time, I also wanted to hug him and apologies to him for what I had done to him. That moment started my journey. It took a lot of bad events to get me to that place, and I knew it would take everything I had to regain my life. Today as I type this letter, just 11 months later, i’m down over 260 pounds and well on my way to a healthier and much much better life. I talk to both college and high school classes with my friend and trainer Thomas, we host healthy living seminars and we do a daily internet radio show on a fitness station ( Yes, I said fitness station, who da thunk that one? I am so thankful to be alive. I want to share this journey with as many as I can. I see how my story has touched and helped many here locally. I know it’s now my job to take it further and help as many as I can. Life is amazing and it’s all about paying it forward for me now. Here are several links to my story. I hope to hear from you. have a fantastic day, and again, thank you for your time….Dan”

Dan’s Weight Loss Tips!

Weight loss tip #1:

Love yourself.

Weight loss tip #2:

Find your inner strength.

Weight loss tip #3:

Find support.

Weight loss tip #4:

Don’t be afraid to ask for help or ask questions.

Weight loss tip #5:

Set small goals.

Dan’s Weight Loss Eating Plan!


Couple of eggs, fresh fruit, water.


Big healthy salad, water.


Skinless, boneless chicken breast with broccoli, salad, water.

Snacks or Mini Meals:

Cashews, almonds, celery with natural peanut butter, banana, protein shake.

Dan’s Weight Loss Workouts!

Weight Training:

I workout with weights on Monday, Wednesday and Friday. Tuesday and Thursday is more up-tempo cardio work.


Bike, rowing machine, squats, ball slams, heavy ropes.

This video is a response to Robert Gibbs’s video asking for help. Robert is a 700 pounds 23 years old, who is suffering from food addiction. Watch Robert’s story here:

Dan and his trainer, Thomas Burge, broadcast their Internet radio program, “Getting My Life Back,” from 9 to 10 a.m. weekdays from the small press box at Hagerstown Community College. The show is available on FTNS radio, at