There are many plant-based sources of healthy protein. Look to nuts, seeds, beans, and other legumes, and soy products for the highest protein levels. Whole grains provide substantial amounts too. Many vegetables like avocados can be sources of protein too.
3 Benefits of Plant-Based Protein
There are some benefits that plant-based proteins offer that you simply can’t get from animal protein. Here’s a quick breakdown of the evidence showing that plant protein is better for you than animal protein.
Protein from plant sources are generally higher in fiber than their animal-based counterparts. Increased fiber intake is a huge benefit largely because of fiber’s role in maintaining a healthy digestive system. Researchers are discovering new ways that gut health impacts overall wellness and chronic disease every day.
The increased fiber intake from plant-based protein benefits you in other ways, too. Legumes and beans will make you feel full faster and eat smaller meals. This can help you maintain a healthy weight over time.
Fat doesn’t have to be a bad word. There are countless sources of healthy fats, and most of them come from plant sources. Plant-based sources of protein like nuts, seeds, and high-fat vegetables like avocados are great sources of healthy fats.
Those healthy fats aren’t just a less dangerous alternative to animal fats. They have many health benefits of their won. A diet rich in unsaturated fats from plant-sourced proteins has been directly linked to lower cholesterol levels. Both total cholesterol and LCL (bad cholesterol) levels tend to be lower in people whose protein intake is largely plant-based. Elevated cholesterol levels are connected to increased risk for cardiovascular disease and stroke.
Animal protein, particularly red meat, has been linked to increased rates of cancer. Much of this risk revolves around how the meat is cooked or processed. Heavily processed meats are linked to the highest cancer risks. It is a big enough problem that the World Health Organization (WHO) classified processed meat as a carcinogen in 2016.
Plant protein, on the other hand, is loaded with phytonutrients that may help mitigate cancer risk. Carotenoids and phytoestrogens are two types of phytonutrients found in plant-based proteins like nuts, seeds, and beans. Carotenoids are most closely linked to yellow, orange or red fruits and vegetables. They act as antioxidants in the body by helping to eliminate cancer-causing free radicals. Phytoestrogens work with estrogen in your body and have been linked to lower rates of endometrial cancer.
Science favors plant protein over protein from animal sources for a healthy lifestyle. A diet rich in plant-based proteins can benefit your health in many ways. It can be a natural and proactive way to help you avoid chronic diseases that plague many people. No matter the source of your protein, make sure it is the highest quality possible. Look for a wide variety of protein sources to ensure proper amino acid and nutrient balance.
Many individuals choose to consume a vegan diet for ethical or health reasons, and the nutritionists all agree that a properly planned and balanced vegan diet can provide all of the nutrients necessary for an adult to maintain health and functionality. However, vegans who venture into the gym to try to build muscle and get fit and buff often find themselves reeling in confusion; apparently, in addition to the workouts, it’s all about protein, protein, protein. Eat steak and eggs for breakfast, fish for lunch, and chug milk-based protein shakes. What is a vegan to do? Rest assured, it is possible to build muscle on a vegan diet.
Humans don’t need much protein, right? Muscle is mostly composed of protein, and if you want to grow new muscle, you need to eat protein. Many people are quite confused about how much protein to eat per day; for example, the RDA says an average-sized healthy person needs only 60 grams of protein per day, the amount found in two cups of chopped chicken; the vegan equivalent would be one cup of nuts, one cup of kidney beans, and around half a cup of chopped tofu. Easy to consume that much protein, right?
Well, actually humans need more than that However, the RDA is actually the MINIMAL DAILY REQUIREMENT to stay alive and reasonably healthy. In order to be a successful muscle-builder, you need a lot more protein than that per day. The American College of Sports Medicine says in order to increase muscle mass in combination with exercise, the average person should consume 80 to 135 grams of protein per day, and most exercise experts suggest consuming far more than that, around 100 to 200 grams per day.
How can a vegan consume that much protein? You would have to eat 13 cups of kidney beans per day to get 200 grams of protein. While beans are good for you, even the most dedicated vegan might balk at that amount. However, consider that there are plant-based protein sources with higher amounts of protein than kidney beans. For example, one cup of seitan contains 75 grams of protein; add a handful of nuts and you’ve hit the 80 gram lower limit to build muscle. Lentils and soy both provide a powerful protein punch as well. So you could start your day with a hearty breakfast of seitan, have lentil loaf for lunch, snack on nuts, and end the day with a tofu stir fry and you can easily consume sufficient amounts of protein to build muscles when you hit the gym to lift.
What about protein shakes? Protein shakes are unnecessary if a healthy diet is consumed, but they may help out on days where you were too busy to consume proper meals. While most protein shakes are based on milk, there are alternatives.
In conclusion, building muscle as a vegan is very doable. Select your protein sources and then hit the gym! Happy lifting.
Are you stuck behind a desk or in a piece of heavy machinery for 8 to 10 hours a day? This leaves very little time for exercise and healthy living when you factor in the other regular day responsibilities that you have. However, you might be surprised to learn that by just simply changing your diet, you not only can promote healthier living, but you can actually transform your body. Certain foods can contain everything from cancer-fighting antioxidants to heart healthy fats. In addition to that, certain foods can even promote more energy, which will make it even easier to get through those long, grueling workdays. Below, you will learn about some of these amazing foods.
Avocados Slashing Heart Attacks
Heart attacks are becoming more and more of a serious problem due to obesity in America. With that being said, just by simply replacing five percent of your daily saturated fat intake (butter and cheese) with avocados, you can actually lower your chances of a heart attack by 1/3. Along with the antioxidant cancer-fighting properties, avocados are also full of plant sterol. This plant sterol actually has the ability to block the absorption of cholesterol in the body.
Beans Soaking Up Cholesterol
Who doesn’t love a good bowl of beans? Beans are incredibly healthy for you, as they are rich in fiber, which allows them to soak up and cholesterol before it sticks to the artery walls. This helps your body dispose of those unwanted toxins in a much easier fashion than it normally would. Along with cutting cholesterol by 10 to 15 percent, beans also have the ability to lower blood pressure by promoting relaxing your arteries.
Crab Legs Packed With Delicious Vitamins
You can’t have a good healthy eating plan without meat can you? No, well your number one source of meat and protein should be crab legs. These babies are packed with tons of essential vitamins that the body needs to develop and function properly. Crab legs also have the ability to provide you with more energy, help cell function, and strengthen the bones. Finding crab legs will not be easy, but if you want a truly healthy meal, you should scour the Internet for online stores that have Alaskan king crab legs.
Blueberries Fight Memory Loss, Blindness, And Cancer
Did you know that there is a food that is capable of fighting memory loss, blindness, and cancer all in one? Well, this must be some kind of super food that only the rich and famous can afford, right? No, this is actually nothing more than simply blueberries. These scrumptious little berries are also great when it comes to promoting a health urinary tract, because they contain antioxidants that prevent certain bacteria from sticking to the bladder wall. In addition to fighting constipation, these little berries can be eaten in pie form, in a shake, frozen, or throw in your morning pancakes. You can truly whip up a blueberry snack for just about any occasion.
This Answers Every Question You’ve Ever Had About Your Breasts
The human breast comes in a variety of shapes and sizes, and each is unique. While every woman has a pair that’s individual to them, they likely share a lot of questions asked by others throughout the ages. It’s important to understand your breasts in order to live a happy and healthful life, and we’ve answered some of those questions you’ve never asked.
Are Lumps and Bumps Always a Sign of Cancer?
While lumps that remain are a serious sign for concern, lumps and bumps are usually nothing to be concerned with. In fact, fibrocystic breast changes impact more than 50 percent of women at some point in life, and these are fluid-filled cysts that are harmless and very lumpy. Common between the ages of 20 and 50, the most likely time to notice their manifestation is around the time of menstruation. There are signs to look for that a lump is a sign for concern including:
Breasts are known to play two primary roles, and those are breastfeeding and foreplay. Keeping this in mind, it’s easy to understand what makes up the structure of the breast. Within each nipple are 15-25 milk glands connected to milk ducts, and connective and fatty tissue are the glue that holds them all together.
The sensitivity in breasts that can lead to arousal is largely due to the fact that breasts also contain many nerve endings. According to New Scientist’s Linda Geddes, MRI imaging has shown a direct link between the genitals and nipples in women.
You are what you eat, and there are changes you can make in your diet that will have a direct impact on your breasts. In order to best ensure breast health, the following should be incorporated into your daily diet:
-Walnuts -Pecans -Cabbage -Broccoli -Kale -Mushrooms -Beans and other legumes
How Can I Prevent Sagging?
There are many myths when it comes to sagging breasts, and the most common is that wearing a standard bra consistently will reduce this unwanted occurrence. While they do temporarily hold your breasts up, they haven’t shown to prevent sagging. Breasts begin to sag as collagen and elastin break down, and there are two effective ways you can prevent this: -Use sunscreen
-Wear a sports bra if you engage in high-intensity workouts
Breast tenderness is most often attributed to menstruation and pregnancy. However, there are less commonly known factors that are often to blame. For instance, there is evidence that strongly suggests caffeine can induce breast pain. Furthermore, if you workout, what seems to be breast pain you’re experiencing may actually be sore pectoral muscles, and this is common if you do lots of pushups or other chest exercises.
If You have These Skin Problems, Your Foods Might Be to Blame!
If your skin isn’t all you could desire, what you’re feeding it might be the problem. Food and drink can affect us in very visible ways sometimes. Here are some changes in diet that might make a difference.
We know dairy products can provide protein and calcium, but what are these doing to your skin? There’s evidence that protein and calcium cause inflammation, which leads to skin problems. Many people consume dairy products for the calcium, but the 1989 Harvard Nurses Health Study followed 75,000 women for 12 years, and found no protective effect from it. People who give up dairy products often notice that their acne improves, and their skin also loses its red, blotchy appearance. If you like dairy products, though, you can substitute almond milk and non-dairy cheeses, yogurts, and margarines.
People are wary of gluten nowadays, and, among other problems, it can cause adult-onset acne. The American Academy of Dermatology reports that 50% of women ages 20-29 develop this condition, and so do 25% of women between 29 and 49. Often the cause is gluten. Many people can’t digest gluten well, and the body responds to gluten molecules by causing inflammation. The inflammation causes acne, and can also release insulin, another cause of acne. Eliminating gluten from the diet can clear up these skin problems, but sometimes it’s hard to know what has gluten.
Can sugary foods really make you break out? Yes. Snacks like cookies and candy bars will spike your blood sugar. Then your body produces insulin, and insulin can cause acne. Foods that cause high blood sugar and insulin production are said to have a high glycemic load, and foods that keep blood sugar levels even have a low glycemic load. In a 2007 study, one group of teenage boys ate a sugary high glycemic diet, and another group a low glycemic diet of vegetables and meats. The study found that the group who ate the low-glycemic diet had less acne after three months. Some foods to stick to for better skin are beans, apples, oranges, spinach, and plain yogurt.
A lot of us like a cocktail now and then, but alcohol has several bad effects on the skin. It’s a diuretic, which can dry out your skin, and it has sugars, which can make acne worse. It can cause permanent red marks by dilating blood vessels. It can suppress the immune system, and lead to fungal and bacterial infections. Alcohol can also deplete your body of nutrients, and reduce antioxidants you need for healthy skin. Finally, alcohol can make psoriasis worse. To avoid these problems, it’s best to reduce drinking, drink lots of water, and eat a balanced diet.
Is changing your diet really an easy fix for skin problems? It might be, depending on your individual situation. But a healthy lifestyle is always worth a try.
Warning Signs Your Body is TOO Acidic and How to QUICKLY Alkalize It!
In high school chemistry, most of us learned that pH, or potential hydrogen, is the measure of how acidic or alkaline a substance is. Every substance has a place on this scale of 0 to 14. Any pH level below 7 is acid. The ideal pH balance for your body is 7.35-7.45, just a bit more alkaline than acidic.
Why does your body’s pH balance matter? Too much acidity in the body leads to all sorts of health problems, including heart disease, cancer and overgrowth of bacteria. An overly acidic system is the main cause of digestive issues, immunodeficiency, respiratory problems, kidney stones, joint problems such as arthritis, and even tooth decay. You will experience some common signs if the acid levels in your body are too high. Headaches, fatigue, digestion problems, increased heart rate, and even shortness of breath are some of the beginning signs of an overly acidic system. Most of us have an excess of acid at some point, whether the cause is stress or poor nutrition. Luckily, bringing the body’s acid levels back into balance, or making the environment of your body alkaline again, is easily achievable with a bit of consistent effort.
Your body is naturally working constantly to maintain a normal pH balance. In general, if you eat more animal products and processed foods than fresh foods, your pH levels will tend toward the acidic. Besides nutrition, lack of sleep, stress, and anxiety are all main contributors to increasing acid levels in the body. Even if your nutrition is great, but you maintain a stressful lifestyle, you will feel the effects. It is worth knowing which foods are the cause of high acidity, and to make the concerted effort to move towards an adding alkaline forming foods into your diet. Oranges are acidic foods, but actually leave the urine alkalized after being metabolized. However, milk, which has an alkaline base, forms a lot of acid in the body.
The other main acid promoting foods are: grains, cooked foods, sugars, saturated fats, alcohol, and refined flour products (bread and pasta). Instead, take these alkaline – forming foods on board: fruits, vegetables, nuts, seeds, legumes, and beans. Organic is best. Raspberries, limes, sweet potatoes, lentils, dark green vegetables, apple cider vinegar, and garlic are just some of the alkaline “super foods.” This alkaline / acid food chart will give you something to post on your refrigerator, and a more comprehensive list.
How to reduce acid levels and alkalize your system? Do a self-test, readily available at the local drugstore, to learn your pH and plan a balanced diet and stress-reducing activities. Look at your food choices and categorize them into foods to avoid, foods to eat moderately, and foods to definitely include. Remember, you can heal a lot of the physical issues you might experience due to an overly acidic system and soon experience your full vitality!
All you Need to Know If Your Loved One Suffers From Diabetes
Proper diabetes management can enable your loved one to live an active, happy life. You can help them make healthy choices and avoid disease complications. Following is vital information to aid you in offering support.
DIABETES DEFINED Diabetes is a condition of persistently high blood sugar. There are two main classifications:
Type 1 – The body doesn’t produce the hormone insulin. This regulating chemical moves sugar from carbohydrates into cells. Type 1 diabetes is caused by a faulty immune system. The body mistakenly destroys the cells that make insulin. Type 1 diabetes develops during childhood or young adulthood. To maintain normal blood sugar, insulin must be taken daily.
Type 2 – The body doesn’t make enough insulin or doesn’t use it effectively. Symptoms typically arise in adulthood. Type 2 is the most common form of diabetes. Taking insulin isn’t always necessary. Type 2 is easier to manage with lifestyle choices.
In this article, we provide you with essential information regarding Type 2 diabetes.
COMPLICATIONS Diabetes puts your loved one at risk for other medical conditions. These include:
Let’s cover each of these potential complications and how they can be minimized.
HEART DISEASE AND STROKE Diet You can nudge your loved one to choose nutritious foods. To guard against heart disease and stroke, they should eat:
high-fiber foods – fruit, vegetables, beans, and whole-grain bread and cereals
heart-healthy fats – nuts, seeds, avocado, fish
foods low in saturated fat – low-fat milk, cheese, and yogurt
Your loved one must keep an eagle eye on carbohydrates. A baseline number to aim for is 45 carbs per meal. Adjustments can be made based on results of glucose testing and medical advisement. Sugar-sweetened beverages should be avoided.
Eliminate Smoking If your loved one smokes, you can help them quit. They can initiate the process by contacting a quit line. This is a smoking cessation service provided by phone. By calling a toll-free number, your loved one can speak with a trained counselor. The adviser will formulate a personalized cessation plan. The free assistance includes self-help materials and referral to a local clinic. Quit lines are sponsored by the US Department of Health and Human Services.
The national quit line number is: 1-800-QUIT-NOW.
Exercise makes the body more responsive to insulin. It takes less insulin to maintain blood sugar within the normal range. Physical activity moves sugar into cells and prevents it from lingering in blood.Here’s an exciting fact. Pairing a healthy diet with exercise can resolve diabetes! Together they render:
Activity Guidelines Frequency Your loved one should aim to be active for at least 30 minutes daily. They can start off slowly with 10 minutes, and gradually increase the time. Alternatively, they can break up exercise into three stints of 10 minutes each. Safe forms of exercise are walking, swimming, dancing, bicycling, and yoga.
Testing Blood sugar should be tested before and after exercise. This will reveal the activity’s effect on the body.
Caveats The Cleveland Clinic recommends the following:
Exercise should be avoided when blood sugar is below or above the normal range. If blood sugar is low at the start of exercise, it can drop further, resulting in a hypoglycemic reaction. Indications are sweating, anxiety, shaking, headache, rapid pulse, weakness, confusion, and irritability.
A blood sugar level of less than 100 mg/dL is too low to exercise safely. A snack should precede activity. An ideal choice for 30 minutes of exercise is one with 15 grams of carbohydrate. Examples are:
small piece of fruit
1 cup plain yogurt
1 cup skim milk
A glucose range to aim for prior to exercise is 100-250 mg/dL. A snack may also be required to sustain this range.
If exercise is done for an hour or more, a snack should contain both carbohydrates and protein. Protein slows down digestion and prolongs the benefit of carbs. Examples of snacks for more intense exercise are:
5 whole-grain crackers and 4 dice-sized cheese cubes
5 whole-grain crackers and 1 tablespoon peanut butter
1/4 cup cottage cheese with 1 cup fruit
1 rice cake with 1 tablespoon peanut butter
A glucose level of 300 mg/dL and above may be too high to exercise safely. This can result in hyperglycemia. The body ends up using fat to compensate for low insulin. Symptoms of hyperglycemia are increased thirst, blurry vision, fatigue, frequent urination, and headaches.
When hyperglycemia is not resolved, dangerous compounds called ketones form. If they accumulate in the blood, your loved one will feel very sick. Symptoms include nausea, vomiting, weakness, confusion, abdominal pain, and shortness of breath. At its worst, untreated hyperglycemia can lead to coma.
A doctor can determine the ideal blood sugar range for exercise. He can also advise the best type of activity based on whether your loved one has complications.
Regular Medical Exams Ensure that your loved one is seen by a doctor at least every six months. It’s important to have the following monitored:
cholesterol – harmful cholesterol can clog blood vessels, increasing the risk of heart attack and stroke.
triglycerides – high blood fats can cause memory loss, skin lesions, abdominal pain, and pancreatitis.
blood pressure – hypertension increases the workload on the heart. This can lead to a heart attack, stroke, kidney disease, and vision loss.
A1C blood glucose – tracks blood sugar at 3-month intervals.
Your loved one should also receive a yearly flu vaccination. A pneumonia vaccine should be obtained for people age 65 and older. Only one lifetime pneumonia vaccination is required, without the need for booster shots. The exception to this is if the vaccine was already received before age 65. In that case, a booster shot is needed five years after the first inoculation. The Centers for Disease Control states that diabetes increases the risk of complications from flu and pneumonia.
For further protection, family members living with your loved one should also get vaccinated. The best time to receive a flu vaccine is in September. The shot takes about two weeks to confer protection. A pneumonia vaccine can be obtained at any time during the year.
Monitoring Blood Sugar Most people with Type 2 diabetes need to test their blood glucose once or twice a day. Levels should be logged and brought to doctor appointments. As mentioned above, blood sugar should also be tested before and after exercise.
Medication Ensure your loved one takes their medication as prescribed. Pill bottles should be easy to open. Alternatively, a pill organizer with an insulin pen is a helpful aid. If insulin injections can’t be done independently, you can learn how to give them.
VISION PROBLEMS High blood sugar can damage the eyes, impairing vision and potentially causing blindness. Help your loved one safeguard their vision by:
maintaining normal blood glucose levels
monitoring blood pressure daily
having annual eye exams by an ophthalmologist
Vision complications can develop unnoticed. This is why regular eye exams are vital. An ophthalmologist will check for:
glaucoma – high ocular pressure can damage blood vessels that feed the optic nerve and retina. The retina is nerve tissue that generates visual impulses and transmits them to the brain.
macular edema – the macula is part of the retina. It focuses fine details. If fluid from blood vessels leaks into the macula, it can swell. As a result, central vision is impaired. Objects appear blurred, wavy, or faded in color.
cataract – clouding of the ocular lens, blocking light from entering the eye.
Emphasize that if your loved one has trouble seeing, they should tell you immediately. Symptoms of an urgent eye problem are:
flashes of light
KIDNEY DISEASE High glucose can damage the blood vessels of the kidneys. This prevents them from properly cleaning the blood. Consequently, toxic waste materials accumulate. Water and salt are retained. Be on the watch for the following signs of kidney disease:
ankle and leg swelling
urinary tract infection
frequent nighttime urination
nausea and vomiting
loss of appetite
weakness and fatigue
To protect your loved one from kidney complications, make sure they keep their glucose and blood pressure within normal ranges. They should also avoid taking over-the-counter pain medications, which can further harm the kidneys.
NERVE DAMAGE Persistent high blood sugar can cause nerve damage, termed diabetic neuropathy. It most often affects the legs and feet. There are several different types of neuropathy. Symptoms include pain, numbness, digestive problems, and dizziness. A foot sore that’s not healing is a red flag. Other signs are burning, tingling, and weakness. If you observe any of these symptoms, take your loved one to the doctor.
ORAL DISEASE Diabetes increases the risk of oral disease. One of the causes is reduced blood flow. When teeth and gums aren’t properly supplied with blood, they become weak and prone to infection. This predisposes your loved one to gum disease. You can help promote healthy gums and teeth by taking your loved one for regular dental check-ups. If their diabetes is well-controlled, they should see a dentist every six months. If gum disease is present, they should be examined every four months.
In addition, encourage vigilant home hygiene. Teeth should be brushed for two minutes twice a day with a fluoride toothpaste. The tongue should be brushed as well. Gums should be flossed daily. Check your loved one’s teeth once monthly, keeping your eyes peeled for a problem. Red flags are:
gum inflammation – tissue may be red, tender, receding, or bleeding.
breath odor – fruity breath is a sign that diabetes is not well-controlled. Ammonia breath may signal kidney disease.
thrush fungal infection – indicated by white lesions on the tongue, inner cheeks, roof of the mouth, or gums. There may be cracking and redness at the corners of the mouth. Additional signs are cotton mouth or loss of taste.
SKIN DISORDERS Diabetes makes your loved one prone to skin disorders. These include infections, boils, styes, and carbuncles. Inflamed tissues are hot, red, swollen, and painful. A fungus is characterized by an itchy rash, blisters, and scales. It favors warm, moist skin folds. Examples are:
between fingers and toes
Most skin disorders are easily treated when caught early. Antibiotic creams and pills are the primary defense. Itchy skin is soothed with mild soap and lotion. Just make sure lotion is not applied between the toes. Sunscreen protection is needed against prolonged sun exposure. Any skin condition that is slow to heal should be brought to a doctor’s attention.
Foot Care Diabetic feet need TLC. They should be washed and dried daily. Examine them for sores and cuts. A podiatrist should be seen every two months if your loved one has neuropathy, loss of sensation in their feet, vascular disease, or a history of wounds or ulcers. It’s also wise to visit a podiatrist for periodic nail care. Lack of sensation in the feet is a major concern. Your loved one may be unaware they have an injury. Left untreated, it can become infected, ulcerated, or require amputation.
Walking barefoot should be avoided. Diabetic feet need low-heeled shoes that fit properly.
MEDICAL IDENTIFICATION BRACELET The information on the bracelet should be concise. The word “Diabetes” should be prominently engraved on the bracelet face. The underside can provide other vital information, such as:
emergency contact number
directions to a source of further info, such as “See wallet card for full medical history.”
When selecting a bracelet, keep in mind that the simpler the design, the easier it will be for responders to see vital data.
Keep extra IDs on hand in case your loved one misplaces or loses a bracelet. Also, pack a second bracelet when traveling.
IN GOOD COMPANY Tell your diabetic loved one they’re in good company. The following celebrities have Type 2 diabetes:
Diabetes needn’t be disheartening. By being proactive, life can be enjoyed to the full.
7 Things That Happen When You Cut Bread Out Of Your Diet
Do you have stubborn belly fat that won’t go away? Or are you always feeling sluggish? If you answered yes to either of those questions, then you need to stop eating bread. Gluten, which is the protein found in bread is responsible for so many people’s everyday aches and pains that they have come to accept as “normal”.
When you stop eating bread, according to Women’s Health Magazine you will:
– You will lose water weight.
You are going to lose major water weight when you stop eating bread. Your body will know to naturally start using your glycogen stores and in turn, your body will expel mass amounts of water.
– You will notice your cravings subsiding.
When you eat bread, the carbohydrates send your body’s blood sugar levels into overdrive. By stopping the bread, you no longer will get those craving causing spikes in blood sugar.
– Your bowel movements will become more regular.
Without proper levels of fiber, which regular bread is usually quite devoid of, you will not see that you have regular bowel movements. When you stop eating bread, you will naturally increase your fiber intake with beans, whole grains and other foods which will boost your fiber count and bathroom visits.
When we eat carbohydrates, our body sends out that feel good hormone called serotonin. When we stop eating bread, there are a lack of carbs coming into our bodies which in turn will mean that the output of serotonin our bodies are producing is nowhere near the amount it previously was.
– You will feel like your mind is in a fog at times.
The human brain runs off of carbohydrates. When you are cutting out the main supply of carbohydrates to your body, your brain is going to be a bit confused as to what is going on. Now your body will have to transfer the other foods you are eating into glucose to fuel your brain.
– You may not find yourself physically performing as well at first.
Carbohydrates serve as an extremely quick source of energy for the body to utilize. When you cut out bread, you will notice that your body may take some extra getting used to the idea of having to do more processing of other macronutrients for quick energy bursts.
– You become healthier by reducing risk.
The best of all, by ridding your diet of bread, you will be doing your body a huge favor. When you no longer consume bread, your risk of developing heart disease and type 2 diabetes drops. You no longer have the carbohydrates to drive the disease causing fatty acids up, up and away.
The food you eat fuels your body, but it also does much more. Certain foods are known to affect mood levels and emotional responses. Here are just a few foods that scientific research has found to affect people in profound ways:
1 – Chocolate
Chocolate contains very small concentrations of compounds that act as stimulants and even as psychoactive agents. Anandamines in chocolate stimulate the brain in much the same way as phenyethylamine, tyramine and cannabis. This effect can help to alleviate depression, anger, boredom or fatigue.
2 – Caffeine
Coffee’s ability to increase alertness and focus is legendary. Scientists now understand that the caffeine in coffee or cola drinks blocks adenosine receptors in the brain, which can lift mood, reduce drowsiness and relieve headaches.
3 – Fish
Fish as brain food has been a standard truism, but the science backs up its reputation as a brain enhancer. Fish contains high levels of omega-3 fatty acids, sources of docosahexaenoic acid and eicosapentaenoic acid. These are critical compounds in brain development and can help to regulate mood.
4 – Turkey
The compound in turkey that makes you sleepy after a big Thanksgiving meal can also be used to regulate mood. Tryptophan changes the concentration of amino acids in the bloodstream, which then stimulates serotonin synthesis to produce a feeling of relaxation and calm.
5 – Blueberries
Blueberries are touted for their antioxidant content, which can help fight disease, but these brightly colored berries also contain compounds that can make you feel happier. The anthocyanins in blueberries can help to block enzymes that contribute to anxiety and depression.
6 – Spinach
The famous green vegetable from the Popeye cartoons contains iron, which can provide energy. It also contains magnesium that both increases energy and alleviates depression.
7 – Beans
Beans are one of a number of foods that are high in folate. Scientific research has found that depression is linked to low folate levels. Increase your consumption of protein-rich beans can help to ward off the blues.
8 – Greek Yogurt
Greek yogurt is higher in protein than conventional yogurt. Foods that are high in protein can help combat fatigue and low mood.
9 – Banana
If you feel tired and out of sorts, have a banana, which contains carbohydrates to boost energy and copper that can help lift your emotions.
10 – Whole-wheat Bread
If the winter doldrums have you down, eat a slice of whole-wheat bread, which contains healthy carbohydrates for energy and compounds that increase dopamine in the brain to help regulate your emotions.
Eat These 10 Foods and You’ll Never Look Tired Again
Battling tiredness all the time? If you feel stumbling, sluggish and tired the entire day, you are probably suffering from a general lack of energy. A mug of coffee or a pack of chocolates may seem like a quick-fix but lacks a lasting impact. High glycemic diet that includes sugar and carbohydrates may give you instant energy but adversely affects vitality. So, you need foods that boost your energy levels and add to your total health.
Good nutrition and diet focused on specific food items can help you revitalize your energy levels. Here’s a heads up at 10 Foods that invigorate and energize your body.
1. Pumpkin seeds
Pumpkin seeds are a storehouse of Magnesium. As per a research, low magnesium intake tires you down quickly and lowers oxygen levels. So, if you have been dozing off at your desk or feel gasped after a workout, reach out for a pack of these magic seeds at the grocery store.
Foods rich in omega-3 fatty acids are known to be an elixir for managing cholesterol, but it also aids in fighting symptoms of fatigue.
At times you may feel exhausted on a hot summer day because of dehydration. Watermelon’s rich water content lets to hydrate and feel buoyant.
This is known to be a super breakfast item considering its complex carbohydrates and fiber content. It slowly releases energy to give you the required fuel as you move ahead in your day.
This one is a great fatigue buster that can be relished upon at any time of the day. Research suggests that yoghurt is rich in probiotics – good bacteria that helps digestive tract and give you essential nutrients too. If you are weight watching, pick a low-fat version.
6. Green tea
Herbal teas are a wholesome addition to any weight loss program and also boost your energy levels. Rich anti-oxidants and caffeine content play as a double booster. They can be handy at any time of the day.
Spinach is a pack of green leafy goodness brimming with iron, magnesium, vitamins and proteins. Savor it in soups, raw wraps, curries or soups, its unabridged nourishment.
Bountiful in magnesium, amino acids, tryptophan and potassium, coconut is definitely a power packed food. It is best enjoyed in raw form or in smoothies.
While the diet planners warn you against the calorie count, bananas are a rich source of energy and health. It can be a great breakfast and lets you feel fueled the entire day. It is packed with natural sugars and complex carbohydrates that let you feel energetic all day long.
Although low in glycemic index, beans are a miracle food that gives you total health. Rich in proteins and minerals, they can be eaten boiled or in curries.
Mankind has never had the luxury of such an enormous selection of foods. Unfortunately, many people gravitate to fatty choices because of their attractive flavors, and as a result, cholesterol levels in the population have soared. Carefully selecting foods that help reduce cholesterol can help create a healthier diet.
Not only does it work to keep the digestive system healthy, soluble fiber can also help to reduce cholesterol. Many good sources of fiber include:
Oats Fruit Barley Beans
Many nuts work to lower cholesterol and also help to keep the heart healthy. Overeating nuts should be avoided, though, because they are high in fat and can cause weight gain. Good selections include:
Almonds Pistachios Walnuts Peanuts Pecans
Garlic is most effective when taken in its natural form, and recent studies have shown that eating two to four fresh cloves daily can help reduce cholesterol. It also has antibiotic effects and can lower blood pressure.
Omega-3 Fatty Acids
Research has found that foods high in omega-3 fatty acids lower cholesterol, prevent blood clots and reduce the chance of dying suddenly after a heart attack. Good sources of the nutrient include:
Fish Canola Oil Flaxseed
Loaded with beta-sistoserol, a fat found in plants, avocados are a healthy way to fight cholesterol. They help elevate helpful HDL cholesterol levels and lower bad LDL cholesterol.
A mainstay of the popular Mediterranean diet, olive oil provides healthy fats that raise good HDL cholesterol and lower undesirable LDL fats. Extra virgin olive oil provides more benefits than more processed olive oils.
Recent research has touted the many benefits of green tea, but black tea also has its benefits. Participants in a study conducted by a government agency were able to achieve a 10% reduction in cholesterol levels after only three weeks of drinking black tea.
It’s a long held belief that eating fewer calories and exercising more leads to weight loss. However, plenty of individuals follow this formula, but they still struggle to lose those pounds and fit into their favorite pair of skinny jeans.
Recent studies have shown that not all calories are absorbed in the same way within the body. Generally, diets high in carbohydrates slow the metabolism while diets high in fat and protein increase the metabolism. Similarly, high glycemic foods like sugar, bread and potatoes stimulate hunger and cravings, which makes dieting more difficult. While individuals may lose weight in the simple formula of consuming less calories and exercising more, eating a healthy, balanced diet of mostly unprocessed food may be easier to stick to and will keep the weight off in the long term.
Dr. David Ludwig, the director of the obesity program at Boston Children’s Hospital, conducted a study in 2012 on the effects of certain foods for weight loss maintenance. His study revealed that most people who focus on calorie restricted diets fail.
This is because many people who focus solely on calorie restriction end up eating low calorie, highly processed foods that slow the metabolism and stimulate hunger. Moreover, those 100 calorie labeled snacks may be hindering weight loss. Another study lead by Dr. Dariush Mozzaffarian at Harvard Medical School rejected the idea that human beings gain weight by consuming more calories than they expend, after studying the effects of different foods on weight gain. His study concluded that while 100 calories of fat, protein or carbohydrates are equal in a thermodynamic sense, the way these nutrients influence the complex human body and how it stores fat is not the same because certain foods aren’t absorbed equally. For example, the Harvard study found that foods rich in fiber like nuts and vegetables had only 75 percent of their calories absorbed while the rest were excreted from the body and left unused.
What to Eat
Finding the right diet plan to lose weight not only involves restricting calories but also deciding on what foods to consume. The best diet plan will include a balanced diet of unprocessed whole grains, healthy fats, lean protein and natural fiber. Moreover, the balanced plate approach should ideally be composed of 25 percent protein, 25 percent unprocessed whole grains and 50 percent natural produce.
Below is a list of foods that are rich in nutrients and aid weight loss:
-Fish and Seafood: Salmon, sardines, black cod, anchovies, oysters, rainbow trout, albacore tuna and mussels.
-Nuts and Seeds: Walnuts, almonds, pine nuts, macadamia, sesame seeds, sunflower seeds and pumpkin seeds.
-Beans: Black beans, white beans, kidney beans, lentils and garbanzo beans.
-Dairy: Eggs and grass fed labeled cheeses.
-Vegetables (excluding starches): Broccoli, cabbage, cauliflower, lettuce, radishes and spinach.
-Fruits: Apples, grapefruit, avocados, blueberries, pears, bananas and oranges.
-Unprocessed grains: Oats, brown rice, quinoa and pearl barley.
Given the rise of obesity in recent years, science has begun to reevaluate guidelines for weight loss and questioning the way calories are absorbed. The best way to achieve weight loss is by eating a well balanced diet in a calorie conscious plan along with exercising at least three times per week for one hour. Eating healthy will also reduce cravings and assure the body gets a healthy dose of daily nutrients, which will make dieting easier.
This amazing Vegetarian dish will leave you satisfied and going back for second and third helpings.
This amazing dish is not only delicious and satisfying but also very nutritious.
1 pound of fresh Green Beans, cut into 1 inch pieces
1 large Onion, chopped
1 large Tomato, diced
3 large Shiitake Mushrooms, chopped
2 Carrots, chopped
2 cups of rice
2 tablespoons of tomato paste
2 tablespoons of Turmeric
Half a teaspoon of Zaffron (optional)
3 tablespoons of Oil
In a large non-stick pot over high heat, cook the Onions till they are golden brown and tender. Then add the Green beans and Carrots, stir continuously so they don’t burn, add the Salt, Pepper and Turmeric to the mix.
After a few minutes add the Tomato and Tomato paste and cook for a few more minutes so that the Tomato paste cooks a little to get rid of the pasty taste, finally add the Mushrooms and Rice, give it a good stir and add the water to the pot, covering the Rice. Put the lid on and bring to a boil then take the lid off so all the excess water evaporates, then put the lid back on and let simmer on low heat for 20 minutes.
Health benefits of each ingredient:
Green beans are a great source of many nutrients that can help you boost your health. They are a great source of: Vitamin K, Vitamin C, Manganese, Vitamin A and Dietary Fibers.
Onions are rich in powerful sulfuric compounds, responsible for their powerful odor. They also are known for lowering high blood pressure, reduce heart attack risk, and even protect against cancer.
Tomatoes contain 40 percent of the recommended daily allowance of Vitamin C, 20 percent of the recommended Vitamin A, 2 percent of the recommended Iron and 1 percent of the recommended Calcium. They are also considered extremely versatile and are used in many dishes worldwide.
These Mushrooms are extremely high in nutritional value. They provide 19 percent of the daily value of Iron, 10 percent of the daily value of Vitamin C, protein and Fiber.
Carrots are low in calorie and high in nutrition. They are an excellent source of Vitamin A, providing more than 200 percent of your daily requirement in just one Carrot.
This dish with all its amazing health benefits and taste will make you fall in love with it!!! It will definitely become a regular dish on your weekly meal schedule.
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.
1. SESAME SEEDS Raw sesame seeds possess almost 1000 mg of calcium per 100 g serving.
2. CHIA SEEDS A 3.5 ounce serving can provide about 631mg of calcium.
3. DARK LEAFY GREENS From greens to spinach to kale, getting our calcium from dark, green, leafy vegetables is a an excellent health choice.
4. ORANGES One cup of fresh-squeezed organic orange juice offers approximately 72 mg of calcium.
5. QUINOA 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.
6. BLACKSTRAP MOLASSES Dark molasses will give you 172 mg of your daily calcium needs.
7. BEANS Winged beans possess 442 mg of calcium per 100 g serving, meanwhile most white beans have approximately 175 mg of calcium per serving.
8. BROCCOLI 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.
9. DRIED FRUITS AND NUTS Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium.
10. DRIED HERBS Dried savory spice holds a whopping 213 mg of calcium per 100 g serving.
Ful medames (or ful mudammas) is one of the most popular dishes in Egypt with origins that reach back to the time of the pharaohs. This simple dish is made from some simple and healthy ingredients, such as fava beans, olive oil, chopped parsley, onion, garlic, and lemon juice. Learn how to make ful medames and some benefits of its ingredients in this video! Enjoy!