all positive experiences Diet and Nutrition

How She Healed Rheumatoid Arthritis Naturally

How She Healed Rheumatoid Arthritis Naturally

How She Healed Rheumatoid Arthritis Naturally

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People suffering with rheumatoid arthritis live in near constant pain. The drugs given to combat the disease rarely offer full-time relief. However, there are ways to heal rheumatoid arthritis naturally.

How She Healed Rheumatoid Arthritis Naturally

Grace’s Story

Grace used to struggle with rheumatoid arthritis, waking up every morning in pain. Her hands and joints were swollen, and it took her around two hours to move properly. She lived this way for 25 years.

Encouraged by a family member, she decided to try a plant-based diet. Grace wanted to see if she could possibly get off medication that wasn’t working and start living pain-free. After only 24 hours of eating only plant-based food, she hopped out of bed the next morning with no problem.

Those who know Grace see the change in her, and her doctor supported her decision to try a plant-based diet.

What is a Plant-Based Diet?

Plant-based diets eliminate food from animal sources and rely on plants as their primary food source. Eating salads is one way to implement a plant-based diet. Those on plant-based diets may also drink smoothies to get fruits and vegetables in their systems. The main focus is avoiding meat and dairy products to reduce inflammation in the body.

Plant-based diets are mentioned plenty when people talk of healing RA naturally. Here are some other ideas for healing RA without medication:

Fish Oil

Fish oil, which contains Omega-3 fatty acids, is commonly recommended for anyone who suffers with inflammation. Rheumatoid arthritis is a disease defined by inflammation, so it stands to reason that fish oil would help.

She Healed Rheumatoid Arthritis Naturally


Acupuncture stimulates better body function by targeting points in the body and placing tiny needles in them. The procedure is painless, but for those with RA, it can be extremely effective in reducing their pain.

Stress Relief

All bodies are agitated by stress. However, for those with chronic inflammation, stress can make their pain and symptoms even worse. That’s why it’s essential for those with RA to practice mindfulness and stress reduction.


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Some people accomplish this through yoga or meditation. Other people find time in nature to be relaxing. Whatever works for a person suffering with RA is what they should do.

READ ALSO: Natural Ways to Ease Arthritis Pain

Cutting Out Tobacco and Coffee from Your Diet

According to Andrew Weil, M.D., those who consume coffee and tobacco are at higher risk for developing RA. Eliminating these two problematic sources is a simple way to decrease RA symptoms. It’s also a way to lessen the chance of suffering from RA in the first place.


It may seem counterintuitive for someone who is in pain to exercise. However, those suffering from RA benefit from physical activity and see a decrease in symptoms. Walking, swimming, and stretching are great choices, and each can be done while those with RA are having a flare up.


EFT, or tapping, uses meridian points to rid the body of negativity that may increase physical pain. By tapping meridian points while assessing the situation through a series of questions, negative thoughts can be dealt with. Since stress is such a huge trigger for RA, EFT is an obvious healing option.

Heat and Cold Packs

When inflammation causes a flare-up, applying hot and cold packs can offer relief. The change in temperature on the skin can relax muscles and release tension. Hot and cold should be alternated for maximum effect.

Rheumatoid arthritis doesn’t have to control a person’s life. While it can be a frustrating disease to deal with, natural treatments are effective at healing it. Listening to the body and responding with safe, holistic options can be the answer for those suffering.


nutrition women's health

How Foods You’re Eating Impact Your Mini Moo

How Foods You’re Eating Impact Your Mini Moo

How Foods You’re Eating Impact Your Mini Moo

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Everyone knows that diet is an important part of good health. However, many women are shocked to realize that what they eat makes a big difference to their woman’s health. The female private parts are very connected to the rest of the body. Therefore, diet can make a woman’s private part healthy or unhealthy. Here is everything you need to know about how your diet affects your mini Moo.

1 How Foods You're Eating Impact Your Mini Moo

Yogurt Is Extremely Helpful
Just like the stomach and intestines, a woman’s private parts contain many microscopic living organisms. Tiny beneficial microbes, which are called probiotics, help to keep everything healthy and functioning properly. A great way to ensure that you are getting enough acidophilus and other probiotics is yogurt. Yogurt helps to maintain the acidic balance needed for the mini Moo, and it contains many probiotics. Try to choose an unsweetened yogurt for maximum health.

Excessive Sugar Causes Problems
Even if you are not watching your weight or worried about diabetes, too much sugar is still bad. It throws off the delicate bacteria balances down there. This can cause a yeast infection, which is a fungal overgrowth, or bacterial vaginosis which is caused by excessive bacteria. Sugar travels through the bloodstream to the private parts, and it is an excellent food for bad bacteria. Therefore, women should try to limit their sugar intake.

Sweet Potatoes Build Strength
The vitamin A in sweet potatoes is very important because it is needed for healthy walls and canals. This ensures that all of these pelvic muscles and tissues stay firm and strong. Sweet potatoes also contain a natural form of estrogen. This is a type of hormone that is used to maintain female characteristics and functions.

Alcohol Causes Bad Odors
Alcohol is not just unhealthy for the liver. It also causes problems to female parts. Research has found that women tend to have a stronger smell down there after drinking alcohol. This happens because alcohol encourages yeast overgrowth. Drinking excessively also causes dehydration that further concentrates and worsens these smells.

How Foods You're Eating Impact Your Mini Moo

RELATED ARTICLE: Optimize Your Feminine Hygiene and Eliminate Yeast Infections With Coconut Oil

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Avocados Help With Moisturization
Avocados are packed with healthy and beneficial fats. These fats build smooth, firm, dewy skin all over the body. Therefore, they are great for women who suffer from dryness which often happens naturally with age. The natural moisture provided by avocados keeps everything down there lubricated. Not only does this help with lovemaking, but it also allows the mini Moo to stay naturally clean.

Cranberry Juice for Infections
This is one of the best things to drink for women who regularly suffer from urinary tract infections. This juice contains acidic compounds that flush out the urinary tract and kill bad bacteria. It also helps to create a sweet, fresh odor in the private parts by promoting hydration. Not only does cranberry juice help to stop an infection, but drinking it often can even prevent infections.

Garlic Is Both Good and Bad
This herb has both positive and negative effects. It is antimicrobial, so it is useful if you suffer from bacterial infections in the private parts. Unfortunately, the strong smell of garlic can be absorbed by the body. Eating too much of it can make a woman smell bitter and garlicky. Therefore, it should probably be avoided by women who are concerned about their mini Moo smell. However, it still has health benefits that may be needed in certain conditions.

READ ALSO: This is What Happens if You Don’t Change Your Underwear Every Day

Pineapple Makes It Smell Better
Pineapple is a sweet, juicy fruit that has a distinct flavor. The flavor of pineapple comes from natural enzymes in the fruit, and these can be absorbed by the body. Therefore, women can change the way they taste and smell by consuming pineapple. Consuming large quantities of the fruit and juice reportedly makes your mini Moo smell much sweeter.

These foods might be particularly effective at changing your mini Moo, but they are not the only ones. Many other fresh fruits and vegetables help you to maintain a healthy reproductive system. A diet rich in vitamins, fiber, and protein helps to lower menstrual cramps, bad smells, and infections. Therefore, you should try to eat as healthy as possible.


Diet and Nutrition

Her Vitiligo Has Disappeared After Eating THIS

Her Vitiligo Has Disappeared After Eating THIS

Her Vitiligo Has Disappeared After Eating THIS

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A gluten-free diet can often ease the symptoms of many autoimmune diseases. In some cases, this type of diet can reverse the damage caused by autoimmune symptoms altogether. Recent studies have found that a gluten-free diet can darken the light pigmentation caused by vitiligo, a rare autoimmune disorder that affects the pigmentation of a person’s skin.

Her Vitiligo Has Disappeared After Eating THIS

Alison’s Story

In 2010, Alison St. Sure published a story about her experience with vitiligo on her website, “Sure Foods Living.” She shared a picture of herself as a child in 1973, and the photo showed the white patches of skin beneath her eyes that are characteristic of vitiligo. The other vitiligo on her body was not visible in the photo, but Alison reports on her site that she had eight large patches of light skin on the side of one of her legs as well. Light therapy treatments minimized the appearance of her vitiligo, but Alison did not experience much change in her condition until 2002, when she was diagnosed with celiac disease and began a new diet.

A Change in her Diet

The most common treatment for celiac disease is a gluten-free diet, so Alison began to change her diet accordingly. Alison was surprised to notice that over a period of eight years, her patches of vitiligo gradually filled in with darker-pigmented skin until they nearly disappeared. Curious to see if this had happened to others, Alison followed up with other individuals she knew of who also had vitiligo and had begun a gluten-free diet. She was astounded to learn that out of five people, three of them had experienced a marked change in their vitiligo.

What is Vitiligo?


RELATED ARTICLE: 17 Foods To Avoid Celiac disease

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Vitiligo occurs when the body attacks the cells that control skin pigmentation. The areas that are attacked then cause smooth, white patches to form on the body when the skin loses pigment. These patches often form on the hands and face. Vitiligo on the scalp causes white hair to grow from that area. It is not a painful condition, but people who have it are often sensitive about the way they look. Only around one percent of the population is affected by this condition.

How Does a Gluten-free Diet Help?

Why does a gluten-free diet reverse the appearance of vitiligo? The director of the University of Maryland Center for Celiac Research, Dr. Alessio Fasano, has found similarities between celiac disease and vitiligo.

Both diseases are auto-immune, which means they happen as a result of the body fighting its own tissues. Both diseases are also related to a leaky gut, which makes it hard for the body to absorb important nutrients.

Because gluten causes both auto-immune reactions in the body and leaky gut, it is not surprising that a gluten-free diet would be able to effectively treat these conditions. Gluten intolerance has also been linked to hives, eczema, and psoriasis.

Peter Green, a celiac disease expert, confirms that vitiligo can be reversed with a gluten-free diet. Additionally, a 2014 study published in “Case Reports in Dermatology” noted that a young Asian woman’s vitiligo improved drastically over a period of four months when she began to eat a gluten-free diet. The young woman had undergone topical treatments and light therapy, but these treatments had not lessened the appearance of her condition.

While more research is needed before gluten-free diets become a common treatment for vitiligo, research is beginning to prove that there is a link between the skin condition and gluten intolerance. Alison’s touching story proves that a person’s diet is one of the most important factors in his or her health.



Clean Eating Shopping List to Satisfy Your Body Needs

Clean Eating Shopping List to Satisfy Your Body Needs

Clean Eating Shopping List to Satisfy Your Body Needs

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Eating clean is one of the best things that you can do for your body, and is especially important if you are active. Clean eating is not a diet or a food fad; it is a way of eating that relies on that which can be grown from the ground and animal sources of protein. The food is minimally processed, and is kept as close to its natural state as possible.

Despite the simplicity, people still get overwhelmed while shopping early on. We are told to “shop the perimeter” of the store, but even that isn’t enough. The deli and dairy departments of most grocery stores are home to foods with tons of added salt and sugar.

So it really comes down to knowing what you are putting in your shopping cart. Generally, the fewer ingredients a food has, the better it is for you.

Here is a super-simple chart that will never fail you. It’s divided into foods groups, with the fruit and vegetable section further divided by color, so you can make sure that all your bases are covered.

Clean Eating Shopping List to Satisfy Your Body Needs

Lean protein

Protein builds and repairs tissue. Cells in the body die by the millions every day of your life and must be replaced. Physical activity demands new muscle tissues be formed. Protein is the only source that your body has to draw on to do this.

Protein is essential to metabolic health, as well. Protein slows the absorption of sugar into the bloodstream, helping you feel full longer and avoid spikes in blood sugar levels.

Complex carbohydrates

Carbohydrate is the bodies preferred source of energy. There are three different types of carbohydrates:

Sugars. These are broken down and absorbed by the body the quickest. Think table sugar, white bread, cake. Also, with regards to food labels, anything ending with the suffix ~ose is a sugar. Dextrose, sucralose, glucose, are all types of sugar. Avoid these.

Starches. These release their energy more slowly than sugars. Think potatoes and pasta. They are very carbohydrate dense so portion control is important.

Fibers. These break down the slowest of all, stabilizing insulin levels and helping you feel full longer. Oatmeal, barley, whole wheat, brown rice. Beans and lentils, as well as pretty much all vegetables. These are far and away the best sources.

Fruits and vegetables

RELATED ARTICLE: 9 Best Proteins You Need to Eat According to Nutritionists!

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Brightly colored fruits and vegetables, as well as dark leafy greens contain micronutrients. These are the vitamins, minerals, and antioxidants that our body needs to function. Plant foods are also highly alkalizing, helping keep the blood’s pH from becoming too acidic.

Red fruits and vegetables

These contain nutrients such as lycopene, ellagic acid, quercetin, and hesperidin. These nutrients reduce the risk of some forms of cancer and have been shown to help lower blood pressure as well as lower levels of bad cholesterol.

Blue/Purple fruits and vegetables

These contain nutrients such as lutein, resveratrol (the substance in red wine linked to low cholesterol) and fiber. Like the red, they are potent cancer fighters and contain high levels of antioxidants. Fruits and veggies from this category support retinal health, boost immune system activity and supports health digestion as well as supporting the absorption of calcium and other minerals.


Fruits and veggies from this color category contain high levels of beta-carotene, potassium, and vitamin C. These nutrients reduce the risk of prostate cancer and lower the bad LDL cholesterol as well as lowering blood pressure. These also fight free radicals and encourage a healthy alkaline / acid balance.

Dark leafy greens

Dark leafy greens contain calcium, folate and vitamin A and C. They also carry high levels of fiber. Pound for pound, they contain more fiber than whole grain bread. These vegetables regulate your digestive system, reduce cancer risks and lower blood pressure.

Clean eating put into practice

This is where the simplicity of clean eating becomes apparent. To make a meal, just combine one portion from each category. A portion is roughly the size of the palm of your hand. Eat 4-6 times per day and remember that you can’t overeat fruits and vegetables. Eat when you are hungry and stop when you are full.

Take the time to learn new cooking methods so that you don’t find yourself eating the same thing over and over. Make this fun! There are many cooking classes offered that support clean eating, as well as ways to turn almost any meal into a clean meal.

Take the time to shop at a farmer’s market. You’ll be surprised at how much better the food tastes when it was picked that same day! And you’ll love how much money you can save by cutting out the middleman and buying direct from a local farmer.


Diet and Nutrition

All About Eating a Flexitarian Diet

All About Eating a Flexitarian Diet

All About Eating a Flexitarian Diet

Although most of us strive to eat a more plant-based diet as part of a commitment to healthy eating, there are bound to be times when the call of a juicy steak or some buffalo wings, might be very hard to resist. Looking after your general health including something like keeping your teeth in good shape through a plan at Guardian Life, is always a good idea. In addition, taking a brand new look at the way you eat through the idea of a flexitarian diet, can also help.

All About Eating a Flexitarian Diet

Introducing the flexitarian diet

A balanced vegetarian diet has a number of established health benefits, often resulting in a lower body mass index and reducing your risk of high blood pressure and cardiovascular disease, amongst other things.

The most obvious thing to say is that most of us know that we should be enjoying a diet that is packed with plenty of fruit and vegetables and that a diet that consists of lots of red meat, as well as fish and poultry, is not likely to be as beneficial for our body.

The problem for a good number of us, is that we like our meat and can’t envisage never tucking into a prime cut of steak again, which is why we don’t want to contemplate becoming a vegetarian.

This is where an acceptable compromise could work, in the form of the flexitarian diet.

Mainly plant-based foods

The basic premise of a flexitarian diet is that you will be eating mostly plant-based foods in your diet, as a result of cutting back on meat but not cutting it out completely.

Your aim will to be to become a flexible vegetarian, which means that you will definitely be eating a lot less meat than you used to, but the fundamental point is that you will not have to give up your meat fix completely.

What is proving popular with converts to the flexitarian diet is that almost nothing is off-limits in terms of what you can eat, provided you work towards the goal of substituting meat with plant-based vegetables on a regular basis.


Easing in gently

For a diet to be successful, it is often the case that you shouldn’t be too extreme or quick with your changes to your normal diet, or it will create resentment and test your willpower and discipline.

The best approach is a slow and steady transformation, so that you progress from a beginner flexitarian and eventually end up as an expert, over a period of time.

A flexitarian diet is designed to encourage you to eat less meat in your diet from day one, but if you attempt more than two meatless days per week right from the start, you will probably find it harder to make the sort of changes that will stay with you into the future.

The best way to become a flexitarian is to ease your way into the dietary lifestyle gently.

Starting out

Your first goal when adopting the flexitarian diet, is to have two meatless days per week, restricting your weekly intake of meat and poultry to a maximum of 26 ounces.

To give you some idea, an advanced flexitarian will be meatless for between three and four days a week and consume a maximum of 18 ounces of meat and poultry per week. To be considered an expert flexitarian will require you to go meatless for at least five days each week and consume a maximum of 9 ounces of meat or poultry in that period.

You can see the various landmarks mapped out in front of you when you decide to adopt the flexitarian way of eating, but starting out, it will often be much better and more successful, if you take a number of baby steps towards your ultimate target, rather than attempting some giant leaps with wholesale changes in your diet from day one.

Promoting better health

It might just be that the flexitarian approach to eating is just what you might be looking for, as it offers a sensible halfway house between becoming a fully-fledged vegetarian, which a lot of us struggle to contemplate, and eating more healthily while still enjoying meat.

Some studies would seem to suggest that you could lower your cholesterol level by as much as 20 points in just a month, and having a lower cholesterol level and a reduced BMI, can only be good news for your overall health.

If you can’t give up your steak, becoming a flexitarian might prove to be a good compromise.

Taylor Mills works as a personal fitness trainer and is a woman who always strives to lead a healthy lifestyle. She really enjoys motivating others and helping them to make healthy lifestyle choices and writes about balance in her articles as that is the key to getting fit, looking fab, and being happy!

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Diet and Nutrition

If You’re One of These Types – Stick to High Protein Diet

If You're One of These Types - Stick to High Protein Diet

Over half of the American population is doing something at any given time to “live a healthier lifestyle.” Of that percentage, the majority is attempting to increase their daily protein intake and stick to high protein diet. Whether it’s whipping up a protein shake, sprinkling protein powder into yogurt, or consuming a daily snack bar, everyone seems to be doing it. But, is it really making a difference for all of us?

If You One of These Types - Stick to High Protein Diet

In short, the answer is no. According to David Katz, MD, director of the Yale University Prevention Research Center, most of us don’t really need the added protein. In fact, Katz believes that the high protein diet is just another fad. It was low-fat in the 1980s and low-carb in the 2000s. Now we’re all hyper-focused on protein. Rather than focusing on the macronutrients in food, we need to start focusing on wholesome foods in healthy combinations. If we shifted to this type of nutrition plan, the nutrients will take care of themselves.

The reality is that most of us are actually getting an adequate amount of protein already. Per the Dietary Guidelines for Americans, we should be getting roughly 10 to 35% of our calories from protein. When you break it down, 10% is just around 46 grams of protein per day for women. That alone is enough to prevent deficiencies, and most Americans get closer to 16%.

What we could focus on more is the protein sources we are incorporating in our diets. The best sources of protein include eggs, fish, poultry, and small amounts of lean, grass-fed meats. Other options include beans, soy, and lentils as well as nuts, seeds, rice, and grains.

So, don’t be tempted to bulk up on bacon thinking you’re doing yourself a favor. While meat is a good source of protein, it also includes a number of not so friendly components, such as saturated fat, cholesterol, and even carcinogens depending on how we prepare it.

All that being said, there are a few select types of people who may benefit from increasing their protein intake and following a high protein diet. Even so, the focus should be on getting a higher proportion of calories from protein rather than just piling extra protein on your regular diet.

1. Weight Trainers

If you’re following a program that is heavy in resistance training, you are constantly tearing down muscle tissue that needs to be repaired and rebuilt. Protein is an important source of essential amino acids, which are the primary building blocks of your body’s own proteins. The body doesn’t naturally make these at all, so you have to get them from food or not at all. Without these muscle cells, you won’t build muscle no matter what type of program you’re following. You can relate it to trying to build a house without enough bricks or wood. It just doesn’t happen.

RELATED ARTICLE: 4 Hidden Signs of Protein Deficiency – The First One Gets Blamed on Carbs!

2. Individuals Prone to Weight Gain

Evidence suggests that there is a direct correlation between low-calorie compliance and high protein, depending on the source of protein. Protein takes longer to digest, so it leaves us feeling fuller longer and provides us a higher level of satiety.

Protein is also effective for stabilizing blood sugar levels, which has been linked to a lower desire to eat as well as reduced cravings – both of which are helpful with weight loss. As long as you are doing some degree of physical activity or exercise, incorporating high protein diet in your lifestyle is supportive of weight loss by preventing hunger, enhancing satiety, and reducing muscle loss.


3. Individuals Accustom to a High-Calorie, Low-Nutrient Diet

In this case, think the “typical American diet” – break, pasta, and processed snacks. Individuals who have been following such a diet can benefit heavily from a more nutrient-dense diet higher in protein. Shifting your eating habits to include more things like egg whites, fish, and lean meat will naturally lend itself to a higher percentage of calories from protein and the good stuff and less of the other stuff, like processed sugar and carbohydrates. In a recent trial, people who traded some carbohydrate with a protein or healthy fat each day benefited from lower blood pressure and cholesterol compared to people on a high-carbohydrate but otherwise healthy diet.

4. Middle-aged People

Individuals in this category may benefit from extra protein to counteract the muscle loss that is somewhat inevitable with aging. Adults over the age of 50 benefit from including more high-quality protein in their diet, as it supports better muscle growth and retention. Cholesterol is even more important of a consideration in this group, so individuals in this category should focus on incorporating non-animal sources of protein, such as beans, seeds, whole grains, nuts, and fish.

While the vast majority of us do not need to eat high-protein diets, people who are focused specifically on building muscle or fall within one of the categories of having significant difficulty losing weight, following the typical American diet, or being middle-aged would do well to focus on adding more protein calories to their diets. In any case, our focus should be on including as many healthy, wholesome foods in our diets as we can to support our overall nutrition.

health nutrition

Right Nutrients to Prevent Storing Fat and Muscle Damage

Right Nutrients to Prevent Storing Fat and Muscle Damage

Right Nutrients to Prevent Storing Fat and Muscle Damage

The foods you consume around your workouts will have a significant effect on how well your body responds. Your goal is to help your muscles repair themselves and prevent the storage of fat. You must give your body the right nutrients if you want to have the best results. You wouldn’t show up to a workout without the right gear, so you shouldn’t begin exercise without the right nutrients.

9 Right Nutrients to Prevent Storing Fat and Muscle Damage

Blogger Tara Spencer realized her own nutritional mistakes when she began strength training. She was accustomed to eating less than what her body needed in hopes she would lose weight. Instead, her fitness coach completely changed her diet to repair the damage she had caused. Her calories were increased along with her intake of protein. She switched to eating complex carbohydrates, and she ate seven meals a day instead of just three.

Once her body was fed properly before and after exercise, her results improved significantly. It stopped carrying extra fat, and she was able to perform better in her workouts. Eating the proper foods at the right times is key to providing the energy you need without storing fat.

Eating Before Your Workout

People often assume they shouldn’t eat before a workout when they want to lose weight, but this isn’t the case. It’s important to keep your body fueled ahead of time so that you have the energy to perform. You need carbohydrates before exercising to prevent crashing during this time. Your stamina can stumble if your blood sugar and energy drop in the middle of the session.

You should prepare for your workout by eating a light snack around 200 calories an hour or two before starting. If you plan to exercise early in the morning, you can eat a snack high in fiber the night before. A small serving of brown rice or oatmeal an hour before bed will last long enough to fuel your workout. You may even be able to handle a banana an hour before working out.

For intense training workouts lasting an hour or more, you should try to consume 20 grams of carbs and 15 to 20 grams of protein. For more moderate exercise around 45 minutes or less, you should do well with just a piece of fruit. The closer you get to your session, the smaller and less dense your meal or snack should be.

RELATED ARTICLE: Essential Vitamin That Improves Workout Performance

If you’re performing exercises that involve quick vertical movements, you may want to avoid dense foods that cause gas. Instead, you can opt for something that will digest quickly such as a banana or yogurt. If you want something even lighter, grab a glass of organic fruit juice. If you exercise in the middle of the day, have some of your lunch around 10 in the morning. If you exercise in the evening, eat part of your supper in the afternoon. Eating this way will keep your body fueled without having to consume additional calories later.

Eating After You Exercise

Those that accept eating before a workout may reject the idea of eating right after one. This is because they feel as though they’ll be immediately replacing the calories they’ve burned. Naturally, most people would feel as though their exercise would have been done in vain.

The truth is that calories consumed right after a workout are used to replenish muscles and repair damaged tissue. They are hardly ever used to store fat or contribute to excess weight. If you don’t refuel after exercising, you’re more likely to be hungry when your expenditure is not as high. It’s at these times that your body is more likely to turn additional calories into fat.

Proper Eating Habits

It’s best to split the calories you consume into multiple small portions throughout the day instead of just large meals. This will keep your blood sugar levels more stable in addition to leaving you less likely to feel hungry. You’ll be more likely to see results from your exercise. The body performs much better on a diet eaten this way.

After exercising, your body burns through nutrients, and it needs energy to restore muscles. You may believe that protein is the most important nutrient after a workout, but you actually need a combination of protein and carbohydrates.

Skipping meals, eating too much or eating the wrong things will hinder your progress, and this may discourage you from exercising. Whether you work out for your appearance, your health or to lose weight, you must eat well. This will give your body the right nutrients to keep it in its best condition.

Diet and Nutrition weight loss

80/20: Easy Formula for the Successful Weight Loss

80/20: Easy Formula for the Successful Weight Loss

80/20: Easy Formula for the Successful Weight Loss

The 80/20 rule has been in existence and use for quite a while now. Even though this practice has mainly been employed in the management of time, it can be applied to anything, including health. This rule is all about moderation and allows indulgence from time to time while still focusing on the successful weight loss.

Easy Formula for the Successful Weight Loss

It is more than a diet
The 80/20 rule is a lifestyle change and not merely a diet plan. The best benefit offered to users is that you achieve a substantial loss of weight without having to exert too much effort. Practising the 80/20 rule allows a user to continue enjoying quality time with loved ones while ensuring a clean and healthy lifestyle. This rule is also quite simple and works almost to perfection for virtually every person.

The number 80 stands for 80 percent of a user’s diet, which should comprise of only healthy foods. On the other hand, 20 represents the percentage of a user’s diet plan where one can indulge and consume favorites.

As much as the application of these two numbers and percentages may raise concerns, the rule is actually quite simple. For instance, if you usually take three meals on a daily basis, this plan allows you three indulgence meals weekly. These three meals are essentially 20 percent of your weekly consumption. If on the other hand, you consume five small meals daily, the rule allows you seven small meals weekly. These seven small meals are effectively 20 percent of your weekly consumption.

The 80/20 rule additionally understands the challenge and impossibility of maintaining a 100 percent health plan. It also recognizes that the pressure can cause stress, which leads to overeating for a significant number of individuals.

It is all about balance
Taking the time to prepare and cook your meals at home is the best way to ensure you stay healthy. This is mainly because you will have control and awareness of all the ingredients included in your meal. The 80/20 rule does not, however, enforce the practice of home cooking, even though this practice is encouraged. As a matter of fact, you can as well indulge in high-calorie foodstuffs such as carbs.

RELATED ARICLE: What Happens To Your Body After 1 Week Of The Paleo Diet

The 80/20 rule eliminates the requirement to obsess and regulate the number of calories you consume. As much as you can avoid some foods, the possibility to indulge and enjoy is always available. This flexibility comes in handy, especially during holidays such as Christmas. This rule ensures that you will be okay as long as you are not consuming extremely unhealthy foodstuff.

As opposed to the other plans and strategies for an effective weight loss, the 80/20 rule does not include a lot of restrictions. The restrictions you face when following a dietary schedule make such plans unsustainable weight loss strategies. This is mainly because some of the restricted foods are too appealing, and diet plan practitioners end up cheating.

The 80/20 rule allows users to listen and indulge in their cravings yet maintain a healthy lifestyle. You can consume carbs, proteins, or any sweet foodstuff if you have the urge without negatively impacting on your progress. And this means that you will not have the stress that accompanies the struggle to maintain consistent perfection. The 80/20 rule allows you to go off every once in a while, which raises the quality of life.

The 80/20 rule actually works for more people in comparison to all the other dietary plans, making it worth your while. If you exercise your body on most days and maintain clean eating habits, the 80/20 rule will most definitely work for you.

Utilizing the 80/20 rule will effectively enable you to achieve the weight you aim for and desire while also allowing you to maintain healthier standards. It is a fun and practical plan for a healthy lifestyle. Among the plans for the achievement of weight loss and maintenance of healthy lifestyles, the 80/20 ranks first.

diabetes Diet and Nutrition

The 5:2 Diet Plan to Beat Diabetes

The 5:2 Diet Plan to Beat Diabetes

The 5:2 Diet Plan to Beat Diabetes

Are you either a pre-diabetic or already a diabetic and looking to become healthy again? Well, if you are, you may be relieved to know that there is a particular diet out there that has helped many people solve their health issues. It is called the 5:2 diet. “How is the 5:2 diet plan effective in helping to beat diabetes?”, you may ask. The answer will come to light.

5-2 Diet- What Should Be on Your Plate to Beat Diabetes

All About Diabetes
In order to fully understand how the 5:2 diet works, you first need to know what diabetes is. Diabetes is a life-threatening disease that results when the body is not making the insulin that it needs to break down carbohydrates from food, which turns into glucose. In healthy individuals with moderate insulin levels, when carbohydrates are consumed, the pancreas automatically breaks down the carbohydrates, turns it into glucose, and passes it to the bloodstream for the cells to use to gain energy.

However, in pre-diabetics or diabetics, the inability to not make enough insulin or not make at all causes raised glucose blood levels. This can be dangerous for the body and its many organs and tissues. High glucose levels are known to be linked to obesity. That is why it is essential for diabetics to watch what they eat because their bodies do not produce the necessary insulin to break down sugar from foods, which is mainly found in unhealthy food. Now that is where the 5:2 diet comes into play.

The 5:2 Diet
Being diabetic and still living a healthy life is possible with the 5:2 diet. This particular diet is defined as an eating pattern that involves fasting. What is it meant by fasting? It means that for any five days out of the week, you are allowed to eat normally; any healthy food that is low in carbohydrates but not necessarily low-fat is the plan. On the remaining two days, cut the calorie intake to only five hundred calories each day.

How To Do The 5:2 Diet Plan
To successfully do this 5:2 diet, go into it in steps.

Step 1: Put your mind into it. Start the process by telling yourself that you can do it and nothing will stop. Additionally, give yourself a motivation method by telling yourself that if you follow through with this specific diet plan, you will see the benefits in the long run.

Step 2: Choose any five days out of the week that you will eat normally and choose the other two days that you will cut back on calories.

Step 3: Start the dieting. Write in a journal all of the low-carb and low-fat foods that you will be eating for breakfast, lunch, and dinner and stick to the plan.

RELATED ARTICLE:  7 Spices That Can Normalize Your Blood Sugar Level

This is how the diet plan may look:

On each of the five days of normal eating, you can choose your own breakfast, lunch, and dinner combination from any low-carb food selection. However, it does not need to be low-fat.


Breakfast: medium bowl of porridge, almonds, sunflower seeds made with water, Greek style full fat yoghurt, mixed berries, pumpkin seeds, two egg omelets, one piece of pumpernickel toast, half an avocado, and toasted rye.

Lunch: mixed fish sushi, edamame beans, miso soup, Poached salmon, small potato salad, mixed leaf bag salad, chicken Caesar salad, snapped peas, buckwheat soba noodles, 450 grams of fresh chicken, vegetable soup, and rye crackers

Dinner: fillet steak, potatoes, French beans, whole grilled sea bass, roasted root vegetables, tofu, fish pie, and salmon.

On the other two days, your low calorie restriction diet may resemble:

Breakfast: one banana, 100 grams of Greek style natural yogurt, skim milk, and poached eggs.

Lunch and Dinner: small grilled chicken breast, salad, grilled falafel, cucumber, tomato salad, grilled mushroom, lentils, artichoke hearts, stir-fried king prawns, grated ginger and chilli, and brown rice.


Step 4: Do not stop or give up! Continue the healthy eating plan.

How Is This Diet Effective For Diabetics
Well, as you can see, the food examples listed for both the five normal eating days and the two days of restricted eating are all low in carbohydrates. This 5:2 diet proves successful because it is allowing both pre-diabetics and diabetics to acquire healthy eating habits without risking and threatening the disease further. By all of the foods being low-carb, the pancreas will have an easier time breaking down whatever little carbohydrate that is consumed. Consequently, the risk of the diabetes progressing, or even worsening, and leading to fatality is minimal.

The Study

Dr. Michael Mosley
Dr. Michael Mosley, author of You CAN eat to beat diabetes – so why isn’t the NHS telling you how? The man behind the revolutionary 5:2 diet reveals exactly what should be on YOUR plate, explains in his article that there has been studies conducted that proved that the best diet is high in fat and low in carbohydrates.

The study began in 2003 when 7,400 Spaniards with diabetes were put on either a low-fat diet or a high in fat and low in carbohydrate diet. At the end of the trial, the high in fat and low in carbohydrate group showed that deaths from heart disease and stroke decreased by thirty percent and the chances of becoming a diabetic decreased by fifty percent (2016).

No Need To Fear Diabetes Any Longer!
Therefore, taking this study into account, it is proven that the 5:2 diet is a successful method in beating your diabetes. You do not need to live in fear about this disease any longer. All it takes is putting it into action and sticking to it. Good luck!

Health and Food nutrition

She Ate Nothing But Fast Food for a Week…Now See What Happened to Her Body

She Ate Nothing But Fast Food for a Week...Now See What Happened to Her Body

She Ate Nothing But Fast Food for a Week…Now See What Happened to Her Body

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A report from The Obesity Action Coalition recently stated that the number of fast food restaurants has doubled since the 1970s, and that the number of obese Americans has doubled during the same time period. Fast food is high in fat, calories, and sugar. Unfortunately, it offers very little in the way of nutrition. Tests on lab animals have found that fast food can have a negative impact in a short amount of time.

fast food

In the popular documentary, “Super Size Me,” Morgan Spurlock eats all of his meals from McDonald’s for a full month. He also challenges himself to eat each item on the menu. At the end of the film, Mr. Spurlock has suffered many adverse changes to his health.

British writer Phoebe Jackson-Edwards set out on an abbreviated version of Mr. Spurlock’s experiment and ate only junk for one week. The beautiful 24-year-old ate from a variety of fast food restaurants for each meal and for snacks. She dined at popular restaurants such as Pizza Hut, KFC, and Burger King,and she detailed her experience for an article for Daily Mail Online. Phoebe went to a doctor both before and after the week of junk food to check her skin quality and her body fat content.


Ms. Jackson-Edwards noted that by day two, she was already tired of eating only junk food. At the end of the week, she reported that she felt exhausted most of the day and found it hard to concentrate at work. Fast food has a poor effect on the brain.


A recent study in Public Health Nutrition found that individuals who consume fast food on a regular basis are 51 percent more likely to suffer from clinical depression than those who eat healthier foods. In in 2009, a journal called “Nature” published a study that a diet heavy on junk food can impair learning. The study found that rats who were fed a steady fast-food diet had a great deal of difficulty in completing a maze they had already solved before beginning their fast food diets. Lelani Loubser, a nutritional therapist, states that junk food actually prevents the body from absorbing the nutrients in food that are needed for a normal energy level.


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RELATED ARICLE: She Ate ONLY Pizza For 1 Week As ‘Cleanse’ And Lost 5 Pounds! Here Is How Doctor Explains It

At the end of only one week of fast food, doctors told Phoebe that she was losing water in her skin 27 percent faster and that her skin was producing much more oil than before the experiment began. Foods high in carbohydrates cause a spike in blood sugar levels, which trigger oil production in the skin. This can lead to acne and eczema. Phoebe was also unhappy to find out that her body fat had gone from 23 percent to 25 percent overall, and the fat content in her thighs had nearly doubled. She reported that her clothes felt tighter, and this is probably due to the high sodium content in fast food. High levels of salt can cause bloating. Over time, too much sodium in a person’s diet can lead to an enlarged heart and several types of cancer.


RELATED ARTICLE: Should We All Go Vegetarian? What Types of Meat Are Actually Cause Cancer?


Research shows that it doesn’t even take a week or a month of only eating fast food for the body to suffer from these effect. Research found in the Journal of the American College of Cardiology shows that fast food can affect an individual after only one meal. After you consume even one greasy burger and a container of fries, your blood sugar level spikes, your body tissues become inflamed, and your blood pressure rises significantly. The worst part is that a rise of blood sugar followed by a crash will actually make you crave more fast food immediately after eating.

It is not recommended that you eat junk food if you wish to keep your body healthy. These diets should not be attempted by anyone without being under the watchful eye of a healthcare professional.


Health and Food nutrition Symptoms Vitamins Deficiency

4 Hidden Signs of Protein Deficiency – The First One Gets Blamed on Carbs!

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In today’s world, we are constantly reminded of how westerners are overfed and overweight. We have all seen and heard evidence of the protein deficiency caused by this way of life. As a result, the diet industry is booming, and many of the current crops of diets are recognizing the remarkable ability of a protein to not only build and repair tissues but also to stave off cravings by normalizing our blood sugar.

4 Hidden Signs of Protein Deficiency - The First One Gets Blamed on Carbs!

Paleo diet. Atkins. Body-for-Life. All of our popular eating plans today are very pro-protein, and the stigma surrounding red meat and saturated fat is finally beginning to lift as we learn that it was based on very faulty research, to begin with.

Yet many of us are still falling through the cracks when it comes to getting enough protein. Namely, those on a vegetarian or vegan diet, or those who chronically undereat in an attempt to control weight through calorie restriction. This problem becomes much worse if the person in question is an athlete.

Without crunching numbers, here are 4 simple signs that you are not getting enough protein.

RELATED ARTICLE:  How Many Grams Of Protein Every Woman Should Eat Per Day According To Her Lifestyle?

1. Constant cravings for sweets

Donuts, chocolate, cookies, and candy. Cravings for these types of foods along with the feeling that you’re never quite full are the first signs that you may be low on protein. Many diet books tell us that eating sugar will cause a later craving for more of the same, and while that is absolutely true, a shortage of protein will do the same thing.

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This happens because one of the protein’s critical functions is to keep your blood sugar stable. If protein is not around to do its job, your blood sugar levels will fluctuate all over the place, making you crave a quick fix in the form of simple sugar. If you feel this way, try eating a couple of poached eggs or a protein shake – if the craving quickly subsides, you will know that you were low in protein, not that you needed a carb.

2. Fitful sleep

Deep, restful sleep is when your body is in recovery mode. It requires that you be able to sleep uninterrupted for at least 6-8 hours in order for it to repair and rebuild muscle tissue, recharge your brain and allow your liver to cleanse your blood. All this night time activity requires that your body burn fat – a very long-lasting fuel – for energy. If your body is not used to burning fat for fuel and only used to burning carbs, it will wake up every few hours, needing to be fed.

Eating enough protein aids your body in becoming fat-adapted, a state in which you burn fat as your primary fuel, not sugar. Fitful sleep is an indicator that your body may be burning the wrong type of fuel for long-term energy needs.

3. You struggle to lose weight

A couple of things happen with regards to weight loss if you aren’t eating enough protein. One is that your muscles go MIA as your body breaks them down to acquire the needed amino acids that it must have to function. Since muscle tissue requires energy to sustain it, a loss of said tissue subsequently slows your metabolism, since there is less muscle to maintain. A metabolic double-whammy.

Two, eating protein not only preserves muscle tissue, but it also aids in weight loss by stabilizing blood sugar (the cause of those nasty cravings) and making you feel fuller, longer.

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Research has shown that people who routinely get 30 percent of their total daily calories from protein eat nearly 450 fewer calories over the course of a day than someone who consumes a diet of mostly carbohydrates.

4. You’re losing your hair

A routine test that nutritionists use to determine if a client has a protein deficiency is to have them run their hands through their hair and notice how much comes out. Hair is made primarily of protein, and if you are not receiving enough, your body will seek to conserve it by shifting hair growth into a sort of “resting phase.” This means that you may find yourself losing hair more than usual.

So how much should you eat?

This depends largely upon activity levels. For someone who is moderately active, 2/3 of a gram per pound of lean bodyweight is plenty. If you are exercising frequently to the point of muscular soreness, then shoot for 1 gram of protein for every pound of lean body weight.

Remember, the key is eating to lean body weight. In other words, eat for the body you want to have. If you weigh 225 and should be at 170, and are working out 5 times a week, then you should get 170 grams of protein over the course of one day.


nutrition weight loss

4 Japanese Eating Habits That Can Solve Our Obesity

4 Japanese Eating Habits That Can Solve Our Obesity

Obesity is a national epidemic in the United States, with about 30 percent of the population medically classified as obese. Researchers in the United States have studied the problem extensively to determine why obesity has become such a public health crisis, looking to other countries for clues.

4 Japanese Eating Habits That Can Solve Our Obesity

One such country where obesity is rare is Japan. Obesity is practically unheard of in Japan, with only about 3.5% percent of the population suffering from the condition. Researchers have discovered key differences in the diet and eating habits between Americans and Japanese people that account for the dramatic differences in obesity rates in the two countries. These lifestyle differences contribute to the low obesity rate among the Japanese, as well as their longer lifespans when compared to Americans. In Japan, Japanese women live to age 86 on average and Japanese men live to age 79, compared to age 80 and 75 respectively for the average American woman and man.

1.The Japanese Eat Smaller Portions Than Americans

One reason for the low obesity rates among Japanese citizens is very obvious: portion sizes. The typical Japanese meal contains much smaller amounts than would be found in the standard American diet. The Japanese also snack less between meals than their American counterparts.

By contrast, the typical American diet is strikingly similar to that of Japanese sumo wrestlers, who typical skip breakfast and then consume two super-sized, calorie-laden meals during the day. Thus, cutting portion sizes is critical in helping Americans combat obesity.


2. The Japanese Eat Larger Quantities of Vegetables and Foods Low in Fat

The Japanese not only eat smaller portions but healthier, low-fat foods make up a larger percentage of the food they do consume. Japanese people typically eat large amounts of vegetables, seafood, brown rice and broth-like soups. The Japanese rarely eat red meat.

3. The Japanese Consume fewer Liquids During Meals

Japanese people typically don’t drink any liquids during meals. Instead, the foods Japanese consume, such as fruits, vegetables, and soups, are composed of a large percentage of liquid and help to meet the body’s needs without the need to drink liquids. Japanese people believe that drinking liquids during a meal interfere with digestion, cooling down the body and making it harder for the body to absorb essential nutrients. Researchers have found that the Japanese belief that liquid consumption interferes with digestion actually has a scientific basis. Some scientists have confirmed that water interferes with the stomach acid that is necessary for efficient digestion.

4. The Japanese are More Physically Active than Americans

The Japanese tend to be much more active during a typical day . Most Japanese rely on public transportation rather than automobiles, thus spending more time walking and biking to get around. But most Americans spend long hours commuting to and from work in automobiles and then sitting in a house at their desk, in addition to their large, super-caloric meals.

Many reputable new sources, such as the Atlantic and the International Business Times have noted the differences between Japanese and American lifestyles that account for the soaring rates of obesity in the United States. Further, detractors cannot argue that the health benefits the Japanese enjoy are due to genetics, as research has shown that Japanese people tend to gain weight at the same rates as Americans when they adopt American lifestyle and eating habits.

The Japanese value health and maintaining a healthy body weight, which encourages them to engage in healthy behaviors. In order to combat the growing obesity epidemics in the United States, Americans should conform their diet and eating habits more closely to that of the Japanese.


7 Healthy and Delicious DIY Snacks for Home and Work

7 Healthy and Delicious DIY Snacks for Home and Work

7 Healthy and Delicious DIY Snacks for Home and Work

Being healthy requires more than just hitting the gym a few times a week. You also need to change your diet and learn how to incorporate healthier foods into your daily diet. Doing that is often hard, especially if you work long hours. You might find yourself gravitating towards the vending machines or heading to the closest fast food restaurant. As long as you have storage containers that you can take with you to work, you’ll find it easy to whip up a few healthy snacks that you can enjoy both at home and while at work.


Hummus and Vegetables

Hummus has fewer calories and fat than any other dip you might find, but store bought hummus may contain more calories than you would like. You can make your own dip from a can of chickpeas, sesame oil and tahini, which is a type of Mediterranean paste. Add any other spices or seasonings you might like, including garlic and cayenne. Take a small container of the hummus with you to work and a second container of your favorite vegetables like carrot sticks and celery for a quick and healthy snack.

Adult Lunch Kits

Do you remember those lunch kits that you are as a child? The kits came with a few pieces of processed meats and cheeses, a small handful of crackers and a small cookie or piece of candy. You might find yourself surprised at the amount of sodium found in those little kits. Making your own gives you complete control over what you put into your body. Pack a sleeve of whole wheat or cracked wheat crackers and a few slices of your favorite deli meats and cheeses. You can even pack a piece of fruit for your dessert and add a small jar of mustard or other healthy condiments like the ones made by Hampton Creek.


Trail Mix

The problem with most commercial trail mixes is that those mixes contain a large number of calories. Manufacturers designed these mixes for hikers who needed to eat many calories to get energy for a hike. The convenient packages are great for tossing in your bag before a camping or hiking trip. When you want to cut down on calories, make your own trail mix. Combine a few handfuls of your favorite nuts with granola and a small drizzle of honey. Bake in a low temperature oven until the honey sticks to the mixture. If you prefer a sweeter trail mix, add a small amount of chocolate candies or dried fruit.

Tortilla Roll Ups

Tortillas are great for those who want to ingest fewer carbs, but tortillas are also great for making roll ups that you can eat at work or home. Lay a tortilla flat on your counter, apply a thin smear of olive oil mayonnaise and add your favorite toppings. You might like ham and Swiss cheese or turkey and cheddar cheese. Try to add some vegetables to give the roll up more crunch, including thinly sliced carrots or a handful of sprouts. Tightly roll one end up before cutting in thin circles. This lets you eat slower, which helps you feel fuller.

Yummy Muffins

Those muffins you see at the coffee shop usually have as much fat and sugar as a candy bar does. Some companies even sell blueberry muffins that have no real blueberries inside. As long as you have access to an oven, you can make healthy and delicious muffins that are much better for you. Instead of using oil or butter, use mashed avocado. Avocados have a type of healthy fat that is actually good for you. You can also use honey in place of the sugar called for in your recipe.

Marinated Vegetables

Marinated vegetables serve as a yummy side dish but also work well as a quick snack. All you need are a few spices, oil and vinegar. Cut those vegetables into bite size pieces, toss in a bowl and cover with a sprinkling of your favorite spices. Add equal amounts of oil and vinegar, cover and let marinate overnight or for several hours. If you’re in a pinch, you can even use low fat or no sugar added Italian dressing in place of the oil and vinegar.

RELATED ARTICLE: 15 Breakfast Smoothies That Will Help You Shed Pounds All Day

Bagel Sandwiches

Another healthy snack idea is a bagel sandwich. Eating one first thing in the morning fills your stomach, keeps you from overeating early in the day and gives you the energy that you need. Toast a bagel, smear with a tablespoon of peanut butter and add a small amount of natural or no sugar added jam. You can also dot the peanut butter with sliced strawberries, a few raisins or a few pieces of banana. Wrap or place in an airtight container before taking to work.

When you make healthy snacks at home, you know exactly what you put into your body every day. Watch videos and pick up recipes online to come up with new ideas for snacks that you can enjoy at home and work.

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Diet and Nutrition weight loss

Use This Day by Day Plan to Look Good in Your Swimsuit in Just 5 Days

Use This Day by Day Plan to Look Good in Your Swimsuit in Just 5 Days

Use This Day by Day Plan to Look Good in Your Swimsuit in Just 5 Days

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What could be more refreshing than a slice of watermelon during a hot day? This summer staple is a great treat, but did you know it could hold the secret to weight loss? Healthy servings of watermelon can keep your body trim.

This Day by Day Plan to Look Good in Your Swimsuit in Just 5 Days

Watermelons are Good for You

Watermelons are part fruit and part vegetable, so you are getting a good dose of both when you choose watermelon. It’s hydrating, too. In fact, watermelon is 91 percent water. It also contains tripterpenoid, a substance that acts as a natural painkiller. In addition, watermelon is packed with vitamins C, B6, and A. You’ll get as much lycopene from watermelon as you’d get from a tomato, and you’ll get your fair share of potassium, too!

The Watermelon Diet

Watermelon is a great weight-loss snack for a few reasons. First, a cup of watermelon contains only 80 calories, none of them being from fat. Watermelon also has fiber that keeps you feeling fuller for longer. Reasearchers from the University of Kentucky and Purdue recently discovered that mice that had watermelon juice added to their diets had an overall lower body weight and gained 30 percent less weight than mice who did not consume watermelon juice. The Journal of Nutritional Biochemistry published their results. It turns out that the citrulline found in watermelons prevents the accumulation of body fat.

Because if it’s high vitamon content, your body will not be depleted on the watermelon diet, and the water content will keep you from bloating.

How Can I Follow a Watermelon Diet?

Every Day

For every day of the watermelon diet, you will eat a slice of watermelon, a small piece of toast and tea with no sugar.

Make sure to keep yoursself hydrated while you are on this diet. In fact, try to consume 10-12 cups of water each day. Your weight loss will be more rapid if you engage in daily physical activity, such as walking, during the duration of this diet.


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Day One

On day one, eat your ususal breakfast, then have a serving of beef, a small portion of rice, and a slice of watermelon for lunch. For dinner, eat a few cubed pieces of cheese, 1 small piece of toast, and as much watermelon as you’d like.

Day Two

Have your usual breakfast. For lunch, enjoy a small piece of toast, chicken tenders, and a slice of watermelon. At dinner, have some cooked fish, a piece of toast, and another slice of watermelon.

Day Three

Eat your same breakfast, then have 1/4 cup of spaghetti for lunch. Feel free to add cheese and tomato, and eat as much watermelon as you’d like. At dinnertime, make a salad containing cucumbers, peppers, onions, lettuce, and tomatoes. Of course, you’ll have one slice of watermelon for dessert!

Day Four

Eat your breakfast, then have vegetable soup, 1 piece of toast, 1/4 of a cup of cooked chicken, and a slice of watermelon for lunch. Enjoy two baked potatoes with added parmesean for dinner, then eat as much watermelon as you want.

Day Five

Have the breakfast you’ve had for the past four days. For lunch, have a small portion of beef and and cooked mushrooms. You may have watermelon with this lunch, but if you choose not to, that’s OK. For dinner, have 1/4 cup of cheese, 2 pieces of toast, and watermelon if you’d like.

As you can see, there’s enough variety in this diet to make it easy to follow. Remember that if you begin to overeat again once you are done with this diet, you may gain weight again. Always inform a healthcare professional before making drastic changes to your diet.


Diet and Nutrition weight loss

See What Happened to Her Body After 1 Week of Pineapple Diet

See What Happened to Her Body After 1 Week of Pineapple Diet

Did you know that you can lose over six pounds in a week with the pineapple challenge? The pineapple challenge diet calls for eating mainly pineapple for three to four days. The detoxifying effect of the pineapple is said to help cleanse the body to aid in proper digestion.

See What Happened to Her Body After 1 Week of Pineapple Diet

How Can Pineapples Help Me Lose Weight?

Pineapples can help you lose weight because they are low in calories and their sweet taste can satisfy your sweet tooth. They are also quite healthy for your body. They contain manganese, which reduces free radical cell damage, and pineapples also contain B vitamins that help build your energy level. The fact that the fruit is so rich in vitamin C means that it helps your body to produce collagen, plumping up your skin and making you look younger.

Other Benefits of Eating Pineapple

The potassium in pineapple controls your heart rate, and pineapple also contains the enzyme bromelain. This enzyme is great at halting inflammation, but it also improves your digestion and speeds metabolism. A study out of Cornell University recently found that the enzymes in pineapple are some of the only enzymes that don’t break down in the stomach. This means that their effects can reach the intestines and continue to aid digestion for longer than other foods can. The Memorial Sloan Kettering Cancer Center has found that bromelain has even been shown to suppress tumor growth.

Since pineapples are so great at keeping your body energized, eating mostly pineapple can keep you going while your body efficiently cleans out the effects of overeating unhealthy foods. Eating a lot of pineapples will also banish belly bloat, so your clothes will begin to fit better around your waist pretty quickly!



While you are on the pineapple challenge diet, avoid processed meats, salty foods, cheeses, alcohol, and carbohydrates. You should also drink plenty of water to help flush out toxins. Another tip is to eat the fruit when it is fresh to get as much vitamin C as possible.


Recommended Menu

Follow this diet for three to four days. Listen to your body. If you feel lightheaded or weak, eat more pineapple than is recommended here to keep yourself healthy.

  • Breakfast: Cut pineapple, pineapple juice, and tea.
  • Snack: Pineapple juice
  • Lunch: A slice of wheat toast and a few slices of pineapple
  • Snack: A different fruit, such as an orange, and pineapple juice.
  • Dinner: Tea, two slices of pineapple, and a small portion of steamed or boiled rice.

Another suggestion is to use tuna as a supplement to this diet. Some people choose one day of the challenge to only drink water or pineapple juice. Please note that you should be consuming 100% natural pineapple juice, as some commercial juices contain large amounts of sugar.

After your initial pineapple challenge diet, you should continue to include pineapple in your diet for its extraordinary health benefits.


As with all mono-diets, you can quickly put weight back on if you return to your old eating habits after completing the pineapple challenge. Also, note that the pineapple challenge diet is only recommended for people who are already in good health. If you have diabetes, colitis, or liver disease, you should not participate in this diet challenge. If you find that you feel ill for quite some time after eating pineapple, you may have an allergy. If you experience difficulty breathing or swallowing after consuming pineapple, go to a doctor immediately because you may be experiencing a severe allergic reaction. This diet is only recommended for three to four days. Eating the only pineapple for a long period of time can lead to kidney damage or even muscle loss.

nutrition weight loss

Food-Switch Plan To Build Muscles, Not Belly Fat

Food-Switch Plan To Build Muscles, Not Belly Fat

Food-Switch Plan To Build Muscles, Not Belly Fat

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We all want that lean, muscular physique, but losing pesky belly fat and building muscle is always more easily said than done. It does not have to be complicated, however. Trading that extra pooch for a healthy punch starts with an understanding of where the fat comes from and what your body needs to build muscle.

food plan

Unlike subcutaneous fat that lies directly below the skin’s surface, protecting organs and tissues, visceral fat sits deep beneath the muscles in your stomach, creating stubborn belly fat. To prevent dangerous fat build-up, the body attempts to tell us when to eat and when we are full, but all too often we ignore the signals. When this happens our bodies store the excess fats as visceral fat, and our body rapidly converts the excess glucose, such as refined processed carbohydrates, into simple sugars that enter the bloodstream and trigger large releases of insulin. The result is usually weight gain, sugar cravings, and hunger which lead to overeating and more weight gain.

RELATED ARTICLE: 3 Tips You Have To Do To Get Rid Of Stubborn Belly Fat
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Research shows, however, that we can break this vicious cycle by changing which fats we ingest. While the body stores saturated fats and carbohydrates as visceral fat, it uses unsaturated fats containing necessary amino acids and essential fatty acids to boost muscle recovery and build new muscle tissue. New research also shows that fat intake of healthy fats such as those found in avocados, nuts and seeds, olive oil, beans, yogurt, and chickpeas may actually help you stay lean when gaining muscle.

It sounds too simple to be true, but now that you know what your body does with the saturated fats you ingest, it makes sense that a simple swap could work wonders. Exchanging those unhealthy saturated fats for healthy unsaturated fats gives your body what it needs to burn off the stored fat, lose weight, and build that lean muscle that gives us the healthy physique we have all been looking for.

Please follow these links to learn more about the way your body gains and stores fat, and ways that unsaturated fats help your muscles recover and grow.

nutrition Vitamins Deficiency

Essential Vitamin That Improves Workout Performance

Essential Vitamin That Improves Workout Performance

Essential Vitamin That Improves Workout Performance

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Vitamin D is an essential for the proper functioning of the body. It is a fat-soluble vitamin. The vitamin can be found in few foods, and it can also be acquired from its dietary supplements. Vitamin D comprises of two compounds, and these include calciferol and cholecalciferol. The two forms of vitamin D are formed from pro-vitamins, which are sterols. The pro-vitamins are converted to calciferol and cholecalciferol in the presence of sunlight; hence, they are also referred to as sunshine vitamins.


Vitamin D sources

The vitamin is normally found in foods of animal origin. The best sources include the marine fish-liver oils. Example include the halibut liver oil, cod liver oil, and shark liver oil. Smaller amounts of the vitamin can also be found from the egg yolk, sardines, and butter. Mushrooms are also reported to have some minimal amounts of vitamin D.

The absorption, transport and storage of vitamin D in the body

Vitamin D is absorbed in the gut in the presence of bile salts. The vitamin then binds to a vitamin D binding protein known as Vitamin D Binding Protein (DBP). Different tissues in the body will then take up the vitamin from its complex with the binding protein. Vitamin D is kept in the liver and the adipose tissue.

The most active form of vitamin D is calcitriol. It also acts as a steroid hormone that is formed in the kidney. Calcitriol is known as a hormone because its formation takes place in the kidney and it does its functions in the intestine and bones. It is capable of increasing the process of protein synthesis through gene stimulation.

The importance of vitamin D in the body

• Vitamin D plays various important roles in the body. One of its primary function involves promotion of the absorption of calcium ions in the gut. Through the process, vitamin D helps in maintaining the normal serum levels of calcium and phosphorus hence enhancing bone formation.
• Vitamin D is also a requirement in the process of bone growth and maintenance by osteoclasts and osteoblasts.
• Vitamin D is also crucial in the course of maintaining the body’s muscle tone.
• An individual risk developing osteoporosis when suffering from vitamin D deficiency. Symptoms of this condition may include porous bone accompanied by bone pain. Bone fractures are also common.

RELATED ARTICLE: Signs Of Vitamin D Deficiency

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Benefits of vitamin D to Bodybuilders

Vitamin D is an essential vitamin for individuals doing exercises and bodybuilding. It can be a huge challenge to go for bodybuilding with weak bones. Vitamin D is the best option for a person that is interested in improving their exercise performance.

Studies suggest that vitamin D is also capable of suppressing levels of cortisol hormone. Cortisol is also known as the “stress hormone” because of its involvement in giving people stress. Heart conditions are commonly associated with high levels of stress in the body because cortisol hormone narrows the blood vasculature leading to raised blood pressure. Taking vitamin D assures one of having better exercise performance together with lower cardiovascular risks.

Vitamin D is also a requirement for maintenance of the muscle tone. An individual will be boosting their energy gains by supplementing the body with vitamin D. The vitamin’s deficiency has been associated with muscle weakness together with atrophy. Bodybuilders are highly advised to involve vitamin D in their workout schedule. Proper vitamin D consumption, especially in older adults, reduces falls.

Vitamin D is also reported to lower diabetes risks. Diabetes is associated with conditions that damage various organs in the body such as the heart, the eye, together with kidney failure. Vitamin D is involved in the formation of insulin and parathyroid hormones.

Vitamin D is also necessary for the production of testosterone. Studies have shown that the vitamin is crucial for testosterone synthesis.

Prostate cancer has also been associated with vitamin D deficiency. Features that are related to prostate cancer include frequent urination, straining to urinate, and sudden urge to urinate. Vitamin D is necessary to reduce prostate enlargement cases.

Dietary supplements

It has been reported by the Endocrine Society that the average requirement of vitamin D in the body is 75nmol/L to be able to achieve its normal functioning in the body. The society also reported that adults may require at least 1,500-2,000 IU/day of vitamin supplemental D.


nutrition weight loss

List of Carbs That Actually HELP to Lose Weight

List of Carbs That Actually HELP to Lose Weight

List of Carbs That Actually HELP to Lose Weight

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These days, it’s not uncommon to see the term “low carb” appear in diet ads on television, the internet, and the radio. As a result of this marketing slant, many individuals now believe that carbs contribute to weight gain and that they must avoid this food type in order to shed excess pounds. Yet as noted in Forbes magazine, there are many carbs that can help you lose weight. Here are seven of them:

Carbs That Actually HELP to Lose Weight

1. Legumes.

As noted in “Eat This!,” lentils, beans, peas, and chickpeas can all work wonders for belly fat loss. In one study, researchers learned that calorie-restriction diets that incorporated legumes were more effective in facilitating weight loss than those which did not. Additionally, diets which include legumes enable individuals to see improvements in systolic blood pressure and “bad” LDL cholesterol. There are several ways that you can work legumes into your diet, such as by putting them on your salad.

2. Oatmeal.

Many people fear oats when they go on a diet because this food type is loaded with carbs. However, oatmeal is also rich in protein and fiber, making the food a source of steady energy that can promote the development of ab muscles. Additionally, the fiber from oatmeal is soluble, a factor which can decrease susceptibility to heart disease.

3. Bananas.

List of Carbs

Bananas are a great go-to carb when you’re trying to lose weight, and this is the case for many reasons. One, bananas are a great source of potassium, thereby enabling them to decrease the experience of water retention. Additionally, studies have indicated that consuming bananas can effectively fight stomach bloating. Finally, bananas promote a slow, steady release of energy into the body, thereby optimizing muscle recovery and preventing sugar crashes.

4. Cherries.

Oftentimes, individuals who attempt to lose weight fail to do so because they feel deprived. The solution is to find delicious, nutritious foods that aid weight loss. One such food is cherries. Tart cherries can be particularly powerful in aiding weight loss. In fact, one study found that rats who were fed this type of cherry experienced a 9% decrease in belly fat.

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5. Apples.

Apples should likely be at the top of your food list when you begin the weight loss process. This is the case for several reasons, including the fact that this fruit is one of the best sources of fiber available. Fiber is important because it promotes feelings of fullness, thereby decreasing the likelihood that you will overeat. Additionally, one study demonstrated a correlation between fiber intake and belly fat reduction. Finally, the Pink Lady apple variety contains the highest amount of the antioxidant flavonoids. This fat-burning compound can be incredibly effective for individuals attempting to shed excess weight.

RELATED ARTICLE: Doctors Explain The MAIN Thing That Sabotaging Your Weight Loss

6. Sweet Potatoes.sp

Sweet potatoes are an excellent vegetable to consume if you’re interested in losing weight. For example, sweet potatoes contain carotenoids, the antioxidant that lowers insulin resistance and stabilizes blood sugar levels. These effects help preclude calories from converting to fat within the body. Additionally, the high amounts of vitamin A, C, and B6 within the fruit provide your body with energy that you can utilize for fuel during your workouts. There are hundreds of ways that you can eat sweet potatoes, such as by making sweet potato fries with an all-natural dip made of blended dates and tomatoes.

7. Broccoli.

Broccoli is a superfood that is effective in warding off skin, lung, breast, and prostate cancer. However, it’s also important to know that broccoli can aid the weight loss process. This is so because broccoli contains the phytonutrient sulforaphane. This compound increases testosterone and wards off the storage of body fat.

List of carbs that could help with weight loss is big. Spinach, triticale, amaranth, yogurt, sprouted bread, and even chocolate milk!

List of Carbs That Actually HELP to Lose Weight

So, if you’re serious about weight loss, it’s time to get serious about eating the foods that will promote the desired outcome. While many people believe that carbs are the enemy, nothing could be further from the truth. In fact, many carbs can accelerate and optimize your weight loss process. You can use the food list outlined above to start shopping for healthy carbs that will enable you to shed excess weight and thereby lead a healthier, happier life.