Diet and Nutrition weight loss

What Foods Should You Eat When You’re Going on a Ketogenic Diet?

There are certain foods you should eat on a ketogenic diet to allow your body to produce ketones which will help with weight loss. Ketones are produced through a process referred to as ketosis, wherein your body burns fat rather than carbohydrates to produce energy.

In a ketogenic diet, you should consume foods that are low in carbohydrates and high in fat. Although there are several versions of the diet, you should typically consume up to 4 grams of fat for every gram of protein and carbohydrates. This diet will give you about 90% of calories from fat. This is unlike a traditional diet that involves decreasing carbohydrates and consuming foods rich in protein.

The Mediterranean Ketogenic Diet

This is a version of a ketogenic diet that is rich in fat. In this diet, you are limited to less than 30 grams of carbohydrate and 1 gram of protein for every 2.2 pounds of body weight. The main source of the protein includes fish while olive oil is recommended for unsaturated fat.

This article mainly looks at some of the best foods you can consume if you a following a ketogenic diet. It also examines what you should avoid and the benefits and risks involved.


Healthy sources of fats in the ketogenic diet include coconut oil and nuts. Fats are the main source of calories and energy in this diet. Fats are very different. For instance, health experts don’t recommend trans fats because they are hydrogenated to enhance their shelf life.

Trans fats can increase inflammation and cholesterol levels in your body. These are not recommended in a ketogenic diet. Instead, saturated fats which remain solid at room temperatures are endorsed because they play a crucial role in the immune systems and other functions in the body.

Examples of healthy saturated fats in the ketogenic diet include:

Coconut oil
Grass-fed beef
Butter from grass-fed cattle
Flaxseed oil
Olive oil
Almond oil
Wild salmon

In a ketogenic diet, the amount of protein is limited. Protein cannot be stored in the body. The excess is converted into glucose for energy production when carbohydrate intake is low. This restricts ketosis. The same foods that provide protein in a ketogenic diet happen to be the same that give healthy fats.

Examples of protein-rich foods that give healthy fats include:

Grass-fed meat products are rich in omega-3 fatty acids
Seafood, particularly shellfish, shrimp, and crabs

It is worth noting that some fish are rich in carbohydrates and people in a ketogenic diet should keep that into account. Examples include oysters, mussels, squid, and clams.


Some non-starchy vegetables are part of the ketogenic diet. Examples include:

Asparagus (3.88 g of carbohydrate per 100 g)
Baby corn (18.7 g per 100 g)
Broccoli (6.64 g per 100 g)
Brussels sprouts (8.95 g per 100 g)
Artichoke (10.51 g per 100 g)
Eggplant (5.88 g per 100 g)
Okra (7.45 g per 100 g)
Green beans (6.97 g per 100 g)
Salad green, like spinach, endive, and romaine
Water chestnuts

Due to their high content of carbohydrates, fruits are not a part of the ketogenic diet. However, avocado is a part of this diet. Blackberries are sometimes recommendable because they are rich in fiber.

What to Avoid in a Ketogenic Diet

All foods that are rich in carbohydrates should be avoided if you are following a ketogenic diet. Examples include bread and pasta. In addition, most fruits are not friendly to a ketogenic diet.

Important Tips while on a Ketogenic Diet

The ketogenic diet is different from other dieting plans because it doesn’t incorporate a lot of carbohydrates. This can make it difficult for some people to stick with. Luckily, you can stick with a ketogenic diet in a number of ways without getting deprived.

Some of the tips you can try include:

Sipping unsweetened drinks like tea or coffee instead of sugary drinks.
Incorporate ketogenic recommended condiments like ketchup, yellow mustard, or hot sauce
Cook with no-sugar-added spices or herbs

Final Word

It is important to contact your dietician if you are on a ketogenic diet. He or she will examine your nutritional or supplement requirements as cutting out most of the carbohydrates in your diet can lead to malnutrition. A ketogenic diet has helped many people lose weight and manage some conditions like diabetes. According to the Epilepsy Foundation, some children with epilepsy who don’t respond well to traditional medicine can benefit well from a ketogenic diet. Studies indicate that a ketogenic diet can suppress appetite while ensuring that your body has a steady metabolic rate.

Edited by: Jessa (Jan. 30, 2019)


How Does Cheese Affect Cholesterol Levels?

Dairy products such as cheese are among foods that may increase your cholesterol levels. The amount of the cholesterol that one may increase depends on the type of the cheese.

However, cheese contains vitamins and calcium which has some nutritional benefits for your body. Cheese is a healthful diet to your body when you take moderate quantities and choose the ones with low fats.

How much is the amount of cholesterol in cheese?

Many types of cheese have a high amount of saturated fats and cholesterol. This is just like other animal foods and dairy products. The content of the cholesterol varies with the type of the cheese.

The United States Department of Agriculture (USDA) provides the Food Composition Database. It is in this data set wherein the amounts of cholesterol and saturated fats that are contained in specific cheeses. You can use this as your guide when looking up how much amount of cholesterol you’re currently taking.

If, however, you are worried about your cholesterol levels before you buy the foods, check their nutrition labels. This is because the contents of the nutrition vary between different brands and products.

Does cheese increase the levels of cholesterol?

A study done by the National Council Institute show that cheese is the leading food source of cholesterol-raising fat.

There is a high amount of cholesterol in cheese. However, according to the USDA Dietary Guidelines, there is no correlation between the foods with cholesterol that one eats and the cholesterol levels in the blood. It is the saturated fat in the cheese that increases the levels of cholesterol.

Although cheese can increase the cholesterol levels, when taken in moderation, it is part of a healthful and varied diet. You should talk to your dietician about how the choices of your diet may affect the levels of cholesterol.

Are you supposed to avoid cheese if you have high cholesterol levels?

How Does Cheese Affect Cholesterol Levels?

It is difficult to recommend that if you have high cholesterol to avoid cheese since the research findings are mixed.

Instead, it is important to mind your diet as a whole. Other foods that you take with cheese may either raise or lower your cholesterol levels. For instance, a diet with high carbohydrates can raise cardiovascular risk factors as well as cholesterol. This can be experienced by those who eat fat dairy products such as cheese.


There are many individual factors that can impact the cholesterol levels in your blood. For instance, anyone who takes an overall healthful diet may experience less health effects from taking cheese than the one who eats foods with saturated fats.

Cheese offers some health benefits since it contains vitamins and calcium, but has its risks as well. Like other foods, eat it in moderation. In addition, consume it with low-calorie foods such as vegetables and fruits.

Edited by: Jessa (Feb. 19, 2019)


What Should You Eat if You Have Kidney Disease

What Should You Eat if You Have Kidney Disease You may be required to change your diet? The changes may include limiting salts, taking a low-protein diet, limiting fluids, phosphorous, potassium, and other electrolytes. If you are losing weight, you need to get enough calories.

You can have a meal plan that meets your needs. A dietician nutritionist who is registered can help you achieve this depending on your health needs. The dietician will also take into account your lifestyle, food preferences, and special needs.

What Should You Eat if You Have Kidney Disease

Function of the Kidney Disease Diet

The goal of this diet is to balance the levels of minerals, electrolytes, and fluid in your body when you have a kidney disease.

The following diet will help you to manage your kidney disease and avoid the conditions that come with the illness.


If you have no problem taking carbohydrates, the foods are the best source of energy. If your dietician recommends a low-protein diet, you can replace the protein calories with;

• Vegetables, fruits, grains, and, bread. They provide energy as well as vitamins, fiber, and minerals.

• Honey, hard candies, sugar, and jelly. If need be, take desserts with high-calorie such as cookies, pies, and cakes. Limit taking desserts prepared with bananas, dairy, nuts, and chocolate.


Before you start to undergo dialysis, low-protein diets are helpful. Your dietician may recommend this diet based on your stage of the disease, weight, the muscle you have and other factors. Since you still need protein, the dietician will find the right diet you need.

When you start dialysis, you need to take more protein. It is recommended that you take a high-protein diet with pork, fish, eggs, or poultry at every meal. It will help you replace the muscles and other body tissues that you lose.

While on dialysis, you should take 225 to 280 grams of foods that are high-protein every day. Your dietician may recommend adding protein powder, egg whites, and egg white powder.


Fats may be a good source of calories. Ensure you use polyunsaturated and monounsaturated fats such as canola oil, olive oil, and safflower oil to protect the health of your heart. Talk to your dietician about the cholesterol and fats that may increase the risk of your heart problem.

Phosphorous and Calcium

The phosphorous and calcium minerals need to be checked often. In the early stages of the kidney disease, the levels of the phosphorous in the blood can go too high. This can lead to;

• Low calcium levels. This makes your bones to grow weak and can easily break.
• Itching.

You need to reduce the amount of dairy foods that you take. They contain high amounts of phosphorous. This includes milk, cheese, and yogurt. Some of the dairy foods that you can take include butter, sherbet, heavy cream, cream cheese, brie cheese, and ricotta cheese. They are low in phosphorous.

The vegetables and fruits contain little amounts of phosphorous. However, they can contain large amounts of potassium.

Sometimes, you may be required to take calcium supplements to prevent bone disease. You may also take vitamin D to control the balance of phosphorous and calcium. Talk to your dietician about how well to get the nutrients.


In the early stages of kidney disease, there is no need to reduce the amount of fluid you take. As the condition worsens, you are required to watch the amount of liquid you take in.

Your doctor will guide you on how much drink you should take every day. Avoid taking too much foods that contain a lot of water. Such foods include Jell-O, soups, grapes, lettuce, melons, celery, and tomatoes.

Use smaller glasses or cups and turn over the cup after you have finished it.

The following tips can help you to keep from getting thirsty;

• On hot days, stay cool.
• Avoid foods that are salty.
• Freeze juice in a tray of an ice cube and take it like a Popsicle.

Salt or Sodium 

You need to cut down sodium in your diet. When you reduce sodium in your diet, it helps to control high blood pressure. It will also keep you from being thirsty, and prevents the body from holding too much fluid.

Check the labels to find out how much sodium or salt foods have per serving. Avoid the foods that list salt near the beginning of ingredients. Look for the products that have less than 100mg of salt per serving.


People with extreme kidney disease, also have anaemia and they need extra iron. Foods that contain extra iron include liver, pork, beef, chicken, kidney beans and lima.


The above is the general diet guidelines for people with a kidney disease. The diet may change over time as the disease changes. See your doctor regularly for testing and work with your dietician to adjust the diet.

Blood kidney

Lower Your Blood Pressure With a Daily Cup of this Fruit

Did you know you that can lower your blood pressure by just taking a cup of blueberries on a daily basis? Blueberries are not only sweet and delicious, but they can significantly help to improve the health of your heart. In reality, blueberries are renowned credit to their high antioxidant properties when it comes to vegetables and fruits. They are loaded with anthocyanins, a type of flavonoids that give them their blue color.

Lower Your Blood Pressure With a Daily Cup of this Fruit

Antioxidant Benefits of Blueberries 

  • Fight free radicals in the body
  • Prevent plaque formation in the arteries
  • Improve cardiovascular health

Long-term ingestion of high amounts of Anthocyanin has been linked with a reduced risk of heart attack in young and middle-aged women.

In reference to study by Journal of the Academy of Nutrition and Diabetics, consumption of blueberry ever day improves blood pressure and arterial stiffness. This was found in postmenopausal women suffering from pre- and stage-1 hypertension.

Other Anthocyanins Benefits

• Memory improvement.
• Improved digestion.
• Reduced risk of dementia and Alzheimer’s disease.
• Cancer prevention.

Nutritional Value

If you are looking for a great way to snack, blueberries are among the best option. A single cup contains about 80 calories. They are rich in dietary fiber, which makes you feel full and improves digestion. Additionally, 1 cup contains roughly 25% of your daily value of Manganese.

Magnesium deficiency is a common problem affecting approximately 37% of Americans. It has been linked to bone malformation and infertility.

Manganese plays a role in the formation of bones, connective tissues, sex hormones, and blood clotting factors. It assists in blood sugar regulation, metabolism of carbohydrates and fat, and absorption of calcium along the digestive tract. Additionally, manganese is vital for the normal and healthy function of the brain and nerves.

Planting Blueberries Indoors

It can be quite costly to buy blueberries on a daily basis. Plus, chances are that you may not be buying the organic type. If your goal is to incorporate blueberries in your diet, there are two available options. They include:

  1. Purchase frozen blueberries.
  2. Grow your own blueberries.

If you decide to grow your own blueberries, pick a variety that thrives well in pots. An example is “top hat” blueberries.

You should check the Ph levels of the soil to make sure it is maintained between 4.5 and 5.0.

Given that the roots of blueberries are shallow, you should select wide and short containers rather than narrow and tall ones.

It is important to use a container with drainage to prevent you plant from drowning or the formation of mold on the roots.

1. Fill up your plant pot two-thirds full with a mixture of acidic soil.
2. Carefully remove the plastic grower’s pot you bought it with to free the plant from its container.
3. Place the blueberry bush at the center of the pot and fill the edges with more soil.
4. Using your hands, gently apply firm pressure on the soil to prevent it from becoming loose when watering.
5. Irrigate properly and add more soil if there is a need, avoiding not choking the base of the bush with dirt.
6. Add an inch or two of acidic mulch, such as pine needles, on top of the soil.
7. Position your blueberry in a sunny place receiving at least six hours of sun every day.
8. Reap your berries and get pleasure from its health benefits.
9. Don’t forget to water, and weed regularly.


Are You Taking Too Much Sugar? Here are 8 Signs

Regardless of whether you have a sweet tooth or don’t like much, sugar is in nearly every packaged food you purchase. Chances are that you are consuming more sugar unknowingly.  Any form of refined sugar and its other alternatives is partially to blame for the increasing number of medical conditions. You may not find the word “sugar” in the ingredients list of packaged food, but it may appear as:

Are You Taking Too Much Sugar Here are 8 Signs

• Dextrin
• Sorbitol
• Corn syrup/sweetener
• Glucose
• Malt syrup
• Fructose
• Evaporated cane juice
• Disaccharides
• Hydrolyzed starch
• Maltose
• Sucrose
• Rice syrup
• High fructose corn syrup
• Maltodextrin

It can be difficult to tell how much sugar is too much with all these source of sugar.

Below are some symptoms which could indicate that you need to cut down sugar in your diet.

Sugar/carbs cravings

Just like cocaine, sugar is addictive and the effects are the same. When you consume sugar, it triggers the release of a pleasure hormone called dopamine. Unknowingly, you may develop a craving for sweets and simple carbohydrates to get your “fix”. Similar to other addictions, your body develops tolerance for sugar and thus the more you consume, the more you want. This happens even when you are not feeling hungry.

Fatigue and Lack of Energy

There are types of neuropeptide called orexins which form protein in the brain. These transmitters regulate the sleep/wake cycle and other things in the hypothalamus. Because they are sensitive to sugars, their responses depend upon glucose levels in your body. Even a slight increase in blood sugar inhibits the transmission of neural signals by orexins. In turn, they induce a sleep state. That means you may experience wakefulness or alertness soon after eating or drinking. When the sugar levels decline in the body, you start feeling tired or exhausted.

Weight Gain

When taken in excess, sugar can make you fat. Though other factors such as metabolic rates determine your weight, your body first converts sugar into energy. If the sugar is not needed immediately, it is stored as fat for future use. Additionally, ingesting too much sugar suppresses a hormone called leptin, which signals the body when to stop eating. Most people who become lethargic and feel tired from taking sugar are also less likely to work out.

When there is a rise in blood sugar, your body produces insulin to get it back to normal. If the sugar level fluctuates or become too low, your body craves for more energy. So you end up eating even when you are not hungry.

Recurrent Flu and Cold

Excessive consumption of sugar negatively impacts your immune system. This is mainly because glucose interferes with the activity of white blood cells, which fights pathogens and viruses. Ingesting too much sugar makes you susceptible to any contagious infections circulating around. This is as a result of your body’s inability to defend itself against communicable illnesses.

Impaired Taste Buds

Nearly every person defines a sweet taste as something pleasurable. Your tongue becomes used to various flavors including sugar. A study conducted by British researchers found that people who are overweight develop dulled sensitivity to sweets and a liking for sugary foods. The same study also discovered something in healthy and fit participants who started taking 2 soft drinks daily. They developed sugar cravings and dulled taste buds after just 4 weeks.

Brain Fogginess

In reference to a study in the journal Neuroscience, mice which were fed a diet similar to typical western communities experienced a reduced brain function in just 2 months. This is because high levels of sugar impact proteins and neurotransmitters in the brain which regulates learning and memory. In other words, sugar makes your brain foggy.

Related Link: What Happens to Your Belly Fat and Blood Sugar When You Eat 2 Tbsp….

Skin Issues

Your skin’s ability to produce collagen defines its texture and structure. Naturally, sugar molecules bind collagen to help collagens cells circulate around. Higher levels of sugar in the body can make the collagen cells less mobile. As a result, it may cause stiffness of skin tissues. When your skin loses elasticity, wrinkles, fine lines, and other problems may surface.

Additionally, sugar triggers cellular inflammation, which makes your skin susceptible to acne and dermatitis. Pimples can also form when there is an increase in insulin and androgen production.  Androgens stimulate the production of extra oils, which clogs pores and cause pimples.


Eventually, increased insulin production and internal inflammation can trigger abnormal and rapid production of cells in the body. Cancer cells usually thrive in sugar. That’s another major reason why you should quit the sugar habit.

The Solution

The best sources of sugar include those that naturally occur in fruits. They are also loaded with minerals, vitamins, and phytochemicals. Your daily recommended amounts depend on your age, activity level, and body size.

Here are some tips on how to overcome sugar craving:

• Avoid sugary snacks and artificial sweeteners.
• Gradually cut down your sugar intake.
• Switch sweet treats with healthy foods.
• Drink plenty of water regularly to flush out toxins and excess sugar
• Graze on healthy foods to maintain stable sugar levels.
• Try some probiotics to improve your digestive system ability to process sugar and rebalance intestinal flora.
• Exercise regularly to burn sugar before it is stored as fat.

Health Benefits of Foods Stress

8 Superfoods That Can Help You To Fight Your Stress

8 Superfoods That Can Help You To Fight Your Stress

8 Superfoods That Can Help You To Fight Your Stress

Stress is something that strikes us all, and it’s something that you need to know how to manage, otherwise you can find yourself utterly overwhelmed by an event or occasion and feeling socially anxious. To save yourself from melting down over something – insignificant or not – it helps to make sure that you’re doing everything you can to fight stress as and when it happens. It’s even better if you can take steps to fight your stress prior to getting stressed out. One factor that can play a big role in stress prevention is your lifestyle. Specifically, your diet can play a big role in regulating your stress levels, and it’s important that what you’re eating is the right stuff so that you don’t experience crashes or highs from sugar or fats, as this can bring your stress levels up as your mood falls.


A volatile mental state can be harmful if maintained for too long. Learning how to relieve stress is the first step to stress management. There are a number of approaches that can be taken, but we are going to focus specifically on modifying your diet. Below, I’ve outlined some of the best foods for fighting stress.

RELATED ARTICLE: Foods That Are Guaranteed To Make You Happy

Dark chocolate

This delicious treat tops most of my lists (whether it’s favorite things to buy at the store or top five things to give as a present) but it’s also a great stress buster. A study performed in 2009 by Swiss researchers found that eating dark chocolate helps to reduce cortisol, a stress hormone. It also works to lower your blood pressure nearly as well as blood pressure drugs – a finding discovered by earlier research.

Kale Chips

I don’t specifically say just kale here (though it’s a stress buster for reasons explained below) because there is another ingredient in kale chips that works to reduce your stress levels. Homemade kale chips are made with olive oil, kale (and perhaps a little salt), and a recent study found that people who eat olive oil daily enjoy bigger boosts of serotonin than from other kinds of fats. Regarding the kale, the Harvard School of Public Health found that people who ate kale had higher levels of carotenoids (an antioxidant) and were significantly more optimistic. Double win!

Nuts and seeds

It’s long been understood that nuts are good for you, and the omega-3 essential fatty acids found in nuts have been shown to reduce rates of depression. The selenium in nuts like cashews and almonds can elevate your mood, and the tryptophan in pumpkin seeds can help the brain to make serotonin. Just make sure you don’t eat too many – as nuts can be very fatty as well.

Sweet Potatoes

A great addition to your salad or roast, and they’re packed with great nutrients like carotenoids and fiber – both great for boosting your levels of optimism.

Green Tea

Studies have found that green tea is full of L-theanine (an amino acid) and that it helps people to deal with pressure.


These lovely fruits are full of monounsaturated fats and potassium, both things that help to lower your blood pressure. Monounsaturated fat also helps to keep your receptors in the brain receptive to serotonin.

RELATED ARTICLE: 5 Exercises for Anxiety and Stress Relief


The carbohydrates in oats can help you to experience higher levels of serotonin – and the breakfast you’ll make of oats in the morning is far better for you than a fatty donut. Plus, you won’t get a blood sugar spike and the subsequent crash.

Natural yogurt

Having a healthy gut can lower your stress levels, and because yogurt is full of good bacteria, it can help to ensure that you have a healthy gut.

I hope that this list of natural superfoods works to help you fight stress when you next need it.

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weight loss

How To Get Rid Of Your Excess Fat By Knowing Where You Carry It

How To Get Rid Of Your Excess Fat By Knowing Where You Carry It

How To Get Rid Of Your Excess Fat By Knowing Where You Carry It


Obesity is a condition in which the body has accumulated so much excess fat, that it is unhealthy. Obesity can bring on heart disease, type 2 diabetes, sleep apnea as well as other conditions. The World Health Organization (WHO) classified obesity into three types: Class I, Class II, and Class III.

Three elements are used to determine obesity:

• Body mass index (BMI):

This index is an estimate of body fat. The BMI value is obtained by dividing a person’s weight by the square of their height. (BMI calculators can be accessed online). A BMI of 30.0- 4.9, is considered class I obesity. A BMI of 35.0- 39.9 is class II obesity, and class III (extreme obesity) is 40.0 and above.

• Waist size:
An increased waist size and circumference, compared to hip size, are markers for abdominal obesity. The marker for women is a waist size of more than 35 inches, and for men, a waist size more than 40 inches.

• Risk factors:
Contributing factors to obesity include lack of sleep, unhealthy diet, and lifestyle.

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1. Obesity from food

This type occurs due to sugar intake and excessive foods. In order to solve this problem, make changes in your diet, reduce the amount of food, discard sugars and exercise at least 30 minutes a day.

2. Obesity caused by “nervous stomach”

This type of obesity is caused by anxiety, stress and depression. The best thing to do is control your stress and get rid of it with physical activity.

3. Gluten obesity

This type of obesity is most common in women with impaired imbalance and who go through menopause. The most important thing is to avoid prolonged sitting, smoking, and alcohol. Practice exercises with weights.

4. Metabolic obesity

People who have stomach bloated like a balloon, accumulate fat in this body part. People who have psychological problems, consume alcohol or problems with breathing are the most affected ones.

5. Obesity caused by venous circulation

This is mostly inherited genetically. It occurs during pregnancy and in people who suffer from swollen legs. The solution is in exercises such as running and climbing stairs.

6. Obesity from inactivity

This type of obesity affects parts of the body that used to be active in the past. The key to eliminating these fat deposits is not to allow going through long periods without food because the body can accelerate metabolism and burn them quickly.

RELATED ARTICLE: How Your Weight And Height Affects The Number Of Romantic Partners

Where did the extra weight come from and how do you get rid of it? Examine your lifestyle.

How are you sleeping?

Research shows that people who sleep fewer hours feel hungrier than those who sleep well and tend to prefer eating higher calorie foods and carbohydrates. This eating pattern leads to weight gain and obesity.

Do you eat nutritious meals that contain fresh fruits and vegetables? It’s easier to grab something and eat on the run, and fast food is delicious. However, it’s not very healthy. Fast foods are high calorie, high-fat, and filled with sugar. And it’s all available in super-sized quantities. You may want to consider not super-sizing your meals and gradually substituting fried foods for fresh foods.

If your lifestyle is sedentary, increase your activity. Spending hours daily watching TV has been connected to overweight and obesity. Also, many of the modern conveniences in society have decreased the number of calories that we burn. Automobiles have reduced the need for walking. You may want to walk more, or ride a bike. Use stairs instead of elevators.

Once you find out how that fat got there, you can develop a plan to get rid of it. And, if you continue to work your plan, that fat won’t come back.


Anti-Aging Secrets From Women Who Look Decades Younger Than Their Real Age (Video)

Anti-Aging Secrets From Women Who Look Decades Younger Than Their Real Age (Video)

Anti-Aging Secrets From Women Who Look Decades Younger Than Their Real Age (Video)

Did you know the fountain of youth is only a trip to the grocery store away? What if I told you that moving your body at least 30 minutes a day could help improve the quality of your life? Well, these 3 lovely ladies, all of whom are approaching the tender age of 80, are proof that a simple commitment to healthy eating and an active lifestyle can shave decades off your life.

Young Ladies Secrets

Each one of these women shares their secrets on how easy it is to tap into the fountain of youth, so to speak. Have you ever heard the concept, “Garbage in, garbage out?” Eating overly processed foods that are packed with unpronounceable ingredients, sodium, sugars, and carbohydrates, can make a person sluggish, cause weight gain, affect moods and emotions, and even dull skin. Who wants that? Not me and if you’re reading this, definitely, not you! They call it clean eating for a reason, people.

RELATED ARTICLE: Anti-Aging Secrets: How To Use Olive Oil For Your Beauty

Why didn’t anyone tell us eating fruits and veggies would possibly take years off our lives and appearances? Taking a trip along the entire outside perimeter of the grocery store is probably more cost effective than having any cosmetic work done.

The benefits of being active and eating clean are simple and proven. Eating healthy boost cell function, curtails fatigue, and even decreases the risk of health issues. According to the Office on Women’s Health, staying active has a number of health benefits, including helping to prevent depression, improving brain function, boosting energy, and most importantly helping a person live a longer, healthier life. You are only as young as you feel and these 3 women are proof of that.

RELATED ARTICLE: To Have a Flawless Skin You Need to Steal these Anti-Aging Secrets From Asian Women!

To find out what other benefits a healthy diet and active lifestyle check out this video:

Fitness nutrition

The Right (And The Wrong) Foods To Eat Before, During & After A Workout

The Right (And The Wrong) Foods To Eat Before, During & After A Workout

The Right (And The Wrong) Foods To Eat Before, During & After A Workout

There’s an abundance of information out there telling us what we should be eating before we workout, and whilst some of it is correct a lot of it is simply misinformed.

So what should you be eating before exercise? Let’s start with an important one, protein.

Protein is one of the most important resources for your body, not only for muscle gain goals but weight loss too. It’s important that you have a regular supply of protein in order to successfully build muscle, on average it’s suggested that if you’re working on specifically muscle gain you should aim to be consuming 30 grams of protein with each meal. Before you work out, eat foods that contain quality proteins such as fish, eggs whites, chicken and grass fed beef.

RELATED ARTICLE: Top 5 Muscle Building Foods to Eat After Your Workout!

Another food to consider eating before an intense workout is a banana. Hailed as ‘nature’s power bar’ the banana is packed with potassium which aids in keeping muscle function in top shape. Due to the body’s inability to hold potassium for very long you should eat them regularly to maintain your nutrient levels.

Here’s one that you might not know, oats! They’re packed with fibre which enables a steady release of carbohydrates into your system. This means more energy! So next time you’re considering a pre-workout meal, why not try some oatmeal?

RELATED ARTICLE:  7 Meat-Free Proteins

Fancy something quick and light? Chickpeas are a pretty good snack of choice for pre-workout, especially if you’re trying to lose weight. Add a squeeze of lemon juice for extra flavor et voila. No cooking required. Just one quarter of a cup of chickpeas contains up to 30 grams of carbohydrates, 10 grams of protein and 9 grams of fibre! A solid combination of carbohydrates and protein is ideal, and will make for an enhanced work out session.

So now, here are a few foods to AVOID before you work out:

Dairy is one to try and steer clear of up to two hours before a work out. Many athletes avoid dairy before exercise as it can cause lethargy, it’s also quite acidic which could affect your stomach. It can sit heavy and result in you feeling sluggish and tired.

You also want to steer clear of any particularly spicy foods! Although these can give your metabolism a helping hand, I wouldn’t advise any spicy fajitas or tostadas (you get the point) right before a workout as they can actually cause heartburn which can be extremely uncomfortable under any circumstances. If weight loss is your goal then research some healthy spicy meals to eat later on.

RELATED ARTICLE: Super Easy 3 Ingredient Energy Bars

Certain protein bars should also be avoided, often you’ll find they’re full of sugars and hold a very little proportion of carbohydrates. They won’t do any favours for your energy or provide the fuel you need to power through a great workout.

Stay away from the soda! The high level of sugar and not to mention bubbles in carbonated drinks do not work well for a workout! It can lead to a bloated and gassy stomach, plus the high levels of sugar could give you a sharp rush, followed by a pretty sharp comedown.

So we’ve established what to eat and what not to eat, so what about timing? It’s suggested that you should try and eat two to three hours before you eat. This way you have time to enable your food to be digested and absorbed. If you’re limited to time then I would recommend a piece of fruit or small bowl of oat cereal. These will be digested quickly and fuel you with the energy that you need.

RELATED ARTICLE: Scientists Claim Drinking A Pint Of Water Before Meals Will Help You Lose Weight

If you’re planning on an extensive workout session then you’ll need some fuel to keep you going during your workout.

If your main goal is muscle gain then its protein, protein and more protein! Whilst your body is working out, whether it be cardio or weightlifting, you use essential amino acids, it’s important that these stores get replenished as soon as possible! A lot of people turn to protein drinks, but this shouldn’t be your only consumption, if you’re trying to build muscle then you also need to add carbohydrates into the mix. Try and find a protein bar that is also high in carbohydrates, with minimal sugar as possible.

RELATED ARTICLE: Fuel Your Body, Pre and Post Workout

It’s an obvious one but during your workout, drinking plenty of liquid is absolutely essential. Water is our body’s natural cooling system, without it you’ll be dehydrated before you know it which won’t do any favours for your energy levels. Ensure you drink plenty of water before and during exercise, whatever your goal may be.

So what about after your workout? If your goal is muscle gain then yep, you guessed it, protein again! It’s an essential ingredient to help your muscles not only recover but grow. A few post-workout meal ideas that are more interesting than chicken and rice include protein pancakes, scrambled eggs and wholemeal toast or even a tasty wholemeal sandwich wrap loaded with protein and salad. Similarly if you’re trying to lose weight these meals will suit your diet too, but why not add a small fruit salad into the mix? Fruit contains essential carbohydrates but also provide essential vitamins too.

Tilly is a health enthusiast currently working for training and wellness centre The DVCC.


10 Warning Signs Of Low Blood Sugar! Natural Relief for Hypoglycemia

10 Warning Signs Of Low Blood Sugar! Natural Relief for Hypoglycemia

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10 Warning Signs Of Low Blood Sugar! Natural Relief for Hypoglycemia

Hypoglycemia is a condition where blood glucose levels fall dangerously low and it affects mostly people suffering with diabetes. When blood sugar levels fall too drastically due to efficient uptake of insulin, fasting, alcohol consumption, or other factors, the diabetic will need to immediately raise their blood sugar to avoid painful consequence including coma, unconsciousness, or seizure. There are natural strategies that can be followed to prevent hypoglycemic reactions.

Hypoglycemia is triggered by biological and environmental factors. It is most prevalent in diabetics, which is almost 10 percent of the population in the United States. There are other health complications that also cause hypoglycemia although most triggers are diabetes dependent.

Who does Hypoglycemia Affect?
Diabetics often have hypoglycemia and almost ten percent of the population in the United States is diagnosed with diabetes. There are millions who are undiagnosed but living with diabetes and concomitantly hypoglycemia. Other segments of the population who struggle with hypoglycemia include those with enzyme or hormone deficiencies, as a side effect of medications, or from a rare tumor condition in the pancreas, which results in an overproduction of insulin.

RELATED ARTICLE: 7 Signs Your Blood Sugar Is Out Of Whack

10 Warning Signs You Have Low Blood Sugar:

1. Shaking or trembling
2. Cold and sweaty skin
3. Confusion and unclear thoughts
4. Night perspiration and crying out
5. Double vision
6. Slurred speech
7. Loss of consciousness
8. Pale appearance and grayish skin
9. Extreme hunger
10. Emotional instability and/or crankiness

RELATED ARTICLE: Foods that Can Purify Blood Naturally

Triggers for Hypoglycemia
A definition for hypoglycemia is low blood sugar. The glucose in the blood supply has fallen below the levels needed for someone to normally function. Insulin helps the body to deliver much needed glucose to cells. So either a person has elevated insulin levels that are efficiently ridding the blood of glucose or there is a lack of glucose in the first place. There are several triggers for hypoglycemia in diabetics that affect the balance of insulin and glucose in the blood:

1. A new exercise regimen can cause the body to use glucose that normally remains in the blood. Anytime exercise is added to a person’s routine, the body is affected. Although exercise is a healthy lifestyle change, a diabetic person will want to carefully discuss any changes in this regard with his/her healthcare provider. Overdoing the exercise without making other adjustments to diet can trigger hypoglycemia.

2. Medication can either decrease or increase insulin levels resulting in changes to blood sugar.

3. Fasting for a diabetic person can cause the blood sugar to drop dangerously low provoking a hypoglycemic state.

4. Spikes in blood sugar through a diet rich in simple sugars and carbohydrates like cookies, candy, soda, crackers, or other flour based products break down easily and can cause large swings in blood glucose levels. This is a jolt to the body and can cause disruption to the delicate balance between insulin and glucose. A diabetic person may want to carefully follow doctor’s orders when making daily food choices.

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5. Alcohol consumption can affect the liver, which is responsible for freeing up stored glucose and leveling blood sugar naturally. Consuming alcohol without food may cause a worse hypoglycemic reaction.

6. Liver malfunction can trigger hypoglycemia. When the liver is not working glucagon cannot be converted to glucose and the diabetic individual may need additional strategies to keep blood sugar levels on track.

7. Changes in habits are one way that hypoglycemia affects diabetic individuals. Lets say that a person has recently changed dosage of diabetes medication thereby affecting the amount of insulin present and at the same time this person has also decided to walk up several flights of stairs to work to enhance health. The diabetic has just introduced two variables that work against the body in terms of hypoglycemia. It is wise to vet all lifestyle changes through trusted health care professionals before adopting them.

One of the best remedies for minimizing the likelihood of hypoglycemia in diabetic individuals is to consciously plan out and scrutinize meals with a dietitian or doctor. Meals that are built more on complex carbohydrates won’t flood the bloodstream with glucose and may allow the diabetic individual to feel better. There are many side unpleasant side affects with hypoglycemia that may be avoided through diets rich in legumes, nuts, seeds, and high fiber vegetables. These foods help a person to maintain blood sugar levels that are more steady and reliable.

Non-Diabetic Triggers:
1. There is a rare condition where a tumor forms in the pancreas thereby causing an overproduction of insulin. Too much insulin present in the blood directs excess blood sugar to the cells in a very efficient manner and leaves the body with a lowered state of blood sugar leading to hypoglycemia.
2. Enlargement of beta cells in the pancreas can lead to increased insulin production and reduction of available glucose in the blood l hypoglycemia.
3. Hormone and enzyme disorders that affect the balance of insulin in the blood.

RELATED ARTICLE: Blood Sugars, High or Low?

Foods that Aggravate Hypoglycemia
Any food rich in simple carbohydrates like cookies, cakes, candy, sodas, and crackers break down easily into glucose and cause spikes in insulin levels. This is a jolt to the body and upsets the balance between insulin and glucose. It is not a way to eat especially for someone who struggles with diabetes.

Natural Remedies for Low Blood Sugar
One of the best remedies for minimizing the likelihood of hypoglycemia is for a diabetic to enjoy meals filled with carbohydrates that are complex and that don’t flood the bloodstream with glucose. Diets rich in legumes, nuts, seeds, and high fiber vegetables help a person to maintain blood sugar levels that are more reliable and steady thereby decreasing negative side effects including hypoglycemia.


dental health

How to Know if You Have a Cavity and You’re Not Aware of It

How to Know if You Have a Cavity and You're Not Aware of It

How to Know if You Have a Cavity and You’re Not Aware of It

Cavities can happen to just about anybody, especially those who regularly eat foods such as bread, candy, fruit and anything else with plenty of carbohydrates. When carbohydrates stay on your teeth, the bacteria in your mouth turns them into acid that eats away at your teeth, resulting in cavities. Many people are unaware they have cavities until they visit their dentist, but there are some early warning signs you can look for before you make your next dental appointment.

How to Tell You Have a Cavity

1. The most common cavity symptom you will experience will be a toothache. Particularly bad cases of tooth decay could hurt constantly, but in its early stages you will most likely feel pain when you eat or drink something cold or something sweet. You may also feel some general pain when you chew anything at all. The pain is typically localized to a single tooth.

RELATED ARTICLE: Scientific Reasons Why Some People Get Cavities More Than Others

2. You can sometimes feel chips or pits in your teeth if you have a cavity. These are a little harder to detect without the help of a dentist, but they can be felt if a cavity is in its more advanced stages.

3. Finally, you might notice some dark spots on a tooth if you have a cavity. If a cavity is bad enough, the entire tooth might start to turn black. This is a worst-case scenario that usually calls for an extraction or a root canal.

Treating Cavities

RELATED ARTICLE: How to Heal Cavities Naturally

Cavities that are particularly severe will need to be treated by a dentist. Treatment usually consists of removing the decayed part of the tooth with a drill and filling the cavity with a filling or a sealant. On the other hand, a cavity in its early stages can be treated through lifestyle changes and some home remedies.

To prevent and even reverse minor tooth decay, the first thing you should do is cut sugar from your diet. This means staying away from soda, candy and baked goods containing sugar. If you must use something sweet in a recipe, consider using raw honey instead of cane sugar.

Once you’ve cut most or all of the sugar from your diet, your next step is to add more foods to your diet that will be better for your teeth. Raw dairy such as goat’s milk kefir is great for strengthening your teeth and preventing tooth decay. Dairy products contain calcium, vitamin K2, phosphorus, magnesium and other vitamins and minerals that are important for dental health. Other foods and supplements that can help reverse tooth decay include bone broth, cod liver oil and coconut oil. Fruit can be eaten safely, but it’s best to stick with it early in the morning. Finally, avoid processed foods and fast food. They are loaded with carbohydrates that will damage your teeth.

Fitness nutrition

Top 5 Muscle Building Foods to Eat After Your Workout!

Top 5 Muscle Building Foods to Eat After Your Workout!

The post-workout meal doesn’t just provide a must needed energy boost. It also refuels the muscles and therefore has a major impact on muscle growth. During a workout, muscles expend energy and the glycogen that is stored in the muscles breaks down. Muscle building foods protein begins to diminish several hours after a workout is completed. If food is consumed within an hour of exercise, the muscles are optimized for energy absorption. This increase in protein synthesis can lead to an increase in muscle mass.

The ideal post-workout meal is high in protein and high in simple carbohydrates. There are many foods that fit this description:

1. Fruit

Fruits are filled with healthy carbohydrates. Berries, pineapple, and kiwi are particularly good choices, as they have properties that promote the growth and well-being of muscles. Berries are stuffed with soreness fighting micronutrients, and kiwi breaks down amino acids. Pineapple aids in the post-workout recovery process, as it helps to soothe inflammation.

2. Oatmeal or Breakfast Cereal

Oatmeal and breakfast cereals are excellent post-workout snacks because they can be customized to almost any dietary need. When eating breakfast cereal, make sure it is high in both protein and in carbohydrates. Add some Greek yogurt to increase the level of protein. When making oatmeal, add a few scoops of whey protein powder to the recipe. Whey protein sends amino acids straight to the muscles, which helps to promote new muscle growth. Also, add some berries and almonds to maximize carbohydrate and protein intake.

3. Scrambled Eggs

Eggs make a great post-workout meal because they are filled with protein, vitamins, and minerals. Many bodybuilders stick to an egg whites only diet, but the yolks have healthy omega-3 fats that shouldn’t be tossed aside. Add a mixture of vegetables to the eggs, like onions, spinach, and peppers. This will boost the nutrient density of the dish, and make it feel more substantial. For extra protein add a flavor-filled but lean meat, such as turkey bacon.

4. Sandwich Wraps

Sandwich wraps make an excellent on-the-go post-workout snack because they contain so many nutrient-rich ingredients. Start with a whole grain wrap, which contains healthy carbohydrates. Then add turkey or chicken to get a sufficient dose of protein. Finish the wrap with a handful of vegetables, like mushrooms and spinach.

5. Chicken and Sweet Potatoes

People who workout before dinner need a hearty post-exercise meal. A chicken and sweet potato hash is the perfect mixture of protein and carbohydrates. Combine olive oil, diced chicken, sweet potatoes, apples, and cinnamon in a pan. The chicken is an excellent lean protein, and the sweet potatoes have the benefit of digesting slowly. This ensures that energy stays high and that muscles get fed rather than the fat stores.

These foods are ideal post-workout meals for bodybuilders because they combine ingredients that are high in protein and high in carbohydrates. What are your favorite post-workout foods?

What to Eat Before and After Your Workout #infographic

weight loss

Here is What Happens to Your Body When You Cut Out Bread from your Diet!

Here is What Happens to Your Body When You Cut Out Bread from your Diet!

Here is What Happens to Your Body When You Cut Out Bread from your Diet!

Losing weight and getting into shape can be a hard mission for some people. However, most people don’t realize that there is a quick way to lose an incredible amount of weight. Some experts feel that humans eat too much white bread on a daily basis. Unfortunately, the majority of people don’t know that bread is causing them to carry around a large amount of water weight.

Water retention is not actual fat, but it does give a bloated and round appearance. Bread retains water because of the large amount of carbohydrates and glycogen stored within white flour. Some experts suggest that replacing white bread with wheat bread is the solution. Using wheat bread will definitely help you lose weight, but cutting out bread completely will showcase better results.

Cutting bread does more than just cure water retention. Several studies have proven that removing bread from your diet will significantly boost energy levels over time. White bread is low in fiber, and it slowly passes through the intestines. The human body uses a lot of energy to digest the heavy gum like substance that bread turns into. Cutting out bread completely will give your digestive system the break it needs.

Removing bread from your diet will not only help you lose weight, but cutting bread from your diet will help you keep it off. Health experts believe that avoiding bread will greatly reduce cravings for food. Studies have proven that eating a vast amount of white bread can actually set off the addiction trigger in the human brain. White bread contains a large amount of simple sugars that fluctuate our blood sugar levels.

Most people do not realize how much white bread can hinder a weight loss plan. However, cutting out bread entirely will definitely shock your body. After eating something for so long, the human body will suffer from negative side affects as well. Several doctors believe that removing bread from a diet will leave some people feeling drained, and constipation will most likely occur as well. Fortunately, the human body will adjust to the new diet, but it will take some time. Athletes should expect to see their workouts suffer a bit, but energy levels will return to normal after a few weeks.

A recent clinical studies shows that each American citizen eats an average of 53 lbs of bread every year. Bread can be a healthy part of the human diet, but only in moderation. Too much bread can cause a significant amount of health problems, but there are easy solutions. Replacing white bread with wheat bread is a good start, but it is also a good idea to remove bread from a few meals altogether.

Do you feel that bread should be removed from your diet?

Health Benefits of Foods Muscles

Why Bodybuilders Are Pounding Down Breast Milk? Does It Really Help Or Is it Just A Myth?

Why Bodybuilders Are Pounding Down Breast Milk? Does It Really Help Or Is it Just A Myth?

Why Bodybuilders Are Pounding Down Breast Milk? Does It Really Help Or Is it Just A Myth?

Post-workout drinks are not a new idea, but drinking breast milk following a workout is. Many fitness enthusiasts and bodybuilders are now drinking human breast milk because they believe it helps them to lose weight and build muscle. Are they all crazy, or is there some truth to the belief that breast milk works as an effective post-workout drink?

Why Breast Milk?

Breast milk is basically intended to help babies grow and develop very quickly, so it’s dense in calories and nutrients. An average cup of breast milk contains about 170 calories, 10 grams of fat, 16 carbohydrates, 2 grams of protein, and a whole bunch of vitamins and minerals. The milk also contains growth hormones produced by a mother following pregnancy and delivery.

Natural Muscle Gainer And How This Beverage Helps Your After-Workout Body Recovery

Where To Get It

Unless you know someone who is producing breast milk and hasn’t reserved it exclusively for their infant, human breast milk is very hard to find. There are human breast milk banks, but they reserve all of their milk supply for babies in need, and not adults looking to boost their fitness levels or lose weight. Some nursing mothers may be willing to sell their milk, but buying bodily fluids from someone is very risky and not recommended by any experts. Additionally, unless fitness enthusiasts know where breast milk came from, they won’t have a good idea of its nutritional content. To be nutritious, breast milk must come from a mother who is eating a nutritious, balanced diet. If a mother is ingesting anything toxic or unhealthy or if she has a communicable disease, it can be passed along into her milk.

RELATED ARTICLE: 6 Post-Workout Recovery Snacks

Does It Work?

Currently, no research has been conducted to determine whether breast milk is effective in either building muscle or promoting weight loss. The milk is very calorie dense which does not seem to not support the idea that it helps with weight loss, but if the milk does promote muscle gain, it could lead to increased calorie burn and promote weight loss indirectly.

However, although most nutritionists agree that adding a calorie dense drink that is packed with nutrients can promote muscle growth, they typically do not agree that breast milk is helpful for adults. Due to the fact that fitness enthusiasts looking for breast milk generally can’t purchase it from a credible source, they have no idea what is in the milk they’re drinking. The milk may not be nutritious, and people drinking it could contract certain diseases such as HIV if the mother producing the milk has it.

Although there are forums of bodybuilders who claim that breast milk helped them pack on muscle and lose fat, these claims are not supported by scientific research. Most professionals warn against drinking breast milk as a post-workout drink because of the uncertainty of what is contained in the milk and its effect on adults.

Body Image Gastrointestinal Health

3 Unhealthy Habits That Cause Bloated Stomach

3 Unhealthy Habits That Cause Bloated Stomach

3 Unhealthy Habits That Cause Bloated Stomach

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A number of behaviors can cause gas, bloating, and acid reflux. You know how uncomfortable bloating and gas can be. Nearly everyone has experienced bloating and gas pressure at some point in their lives. Acid reflux is not as common as bloating and gas and not everyone experiences reflux. There are three behaviors that can increase the chances of you experiencing bloating, gas and reflux. If you avoid these behaviors, you should have a reduction in abdominal discomfort.

3 Unhealthy Habits That Cause Bloated Stomach

1. Undigested Food.

Undigested foods frequently cause intestinal gas. Foods can remain undigested for several reasons. If you have gluten or lactose intolerance, foods with gluten or dairy products will be hard for your body to digest, causing gas.

If your stomach does not contain the proper intestinal bacteria, it will not be able to digest food appropriately. This condition may be caused by poorly absorbed carbohydrates, antibiotics or medications. Sometimes these same poorly absorbed substances also cause constipation, which also causes gas, bloating and abdominal discomfort.



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2. Foods that Cause Bloating and Gas

Several foods are famous, or rather infamous, for causing bloating and gas. They may also provoke a session of acid reflux, which is when stomach acid comes up through the esophagus and causes heartburn.

Gas forming foods include fatty foods. Fatty foods are hard to digest, so they stay in the intestinal system longer, causing an uncomfortable sensation of being overly full. Fatty foods also cause intestinal gas and a buildup of gasses in the intestines. Any fried food or other high fat food can be the culprit of gas and bloating. High fiber foods can also be a cause of intestinal distress. Some of the major foods that cause reflux, gas, and bloating are:

• Vegetables

• Fruit.

• Onions.

• Tomatoes.

• Dairy products.

• Whole grains.

3. Specific Behaviors that Cause Bloating, Gas, and Reflux.

Chewing gum and sucking on hard candy causes excess air to be taken into the stomach, causing gas. As you might suspect, drinking carbonated beverages adds air to the intestinal tract. Surprisingly, inhaling while smoking also adds air to your digestive system and causes gas and bloating.

Avoid the food or behaviors that make your gas and bloating worse. Take over-the-counter medications for reflux. If the symptoms persist or get worse, check with your doctor. Gas, reflux and bloating can be signs of more serious intestinal problems.


Health and Food nutrition weight loss

Foods That Help You Lose Weight as You Age

Foods That Help You Lose Weight as You Age

Foods That Help You Lose Weight as You Age

lose weight as you age

Adventure awaits you every day when you get out of bed. The adventure is not trekking through a tropical jungle, jumping from a plane, or exploring a cave. The adventure is the revelation of what type of aches, pains, or new physical developments you will have to deal with for the day. As you age, your body is continually changing and enduring new issues and concerns. One of these issues may involve unwanted weight gain. Knowing how certain foods affect weight fluctuation will help you avoid unwanted food sources and maintain a healthy weight and lifestyle as you age gracefully.

The issue of gaining weight as you age can be a frustrating situation. As it often happens, the extra weight gain is slow and unnoticed. However, with a few adjustments to your diet and exercise, you can keep the extra pounds off while you enjoy life. By simply replacing some of your normal foods with these alternatives, you can control your weight in a healthy manner.

In an article by Amy Norton, a HealthDay reporter, she sites research from Dr. Dariush Mozaffarian concerning the effects of certain foods affecting the weight of middle-aged women and men. His research revealed that foods which were formerly thought of as unhealthy foods such as full-fat cheese, whole milk, and eggs were not a factor in weight gain. However, sodas and foods which contain starchy carbohydrates or refined carbohydrates such as white rice, potatoes, and white bread are contributors to weight gain. Dr. Mozaffarian’s research pin-points a connection between a person’s daily glycemic load and weight gain.

Healthy Alternatives

  • Peanut butter
  • Yogurt
  • Low-fat cheese
  • Nuts
  • Fish
  • Vegetables
  • Fruits
  • Fiber-rich grains

Foods to Avoid

  • Rice
  • Potatoes
  • Red meats
  • Processed meats
  • Starchy foods

Although most people associate weight gain with the intake of fats, it is becoming increasingly evident that fat alone is not responsible for added pounds. Eliminating or reducing the amount of fried and fatty foods will also show a significant change in health and reduce weight gain. In his studies, as reported by a health news website Shots, Dr. Mozaffarian shows that weight gain in aging adults can be kept to a minimum by introducing high fiber substitutes to many of the carbohydrates that a person consumes each day.

The introduction of a high amount of fiber into a diet results in a slowing of digestion and a reduction in the amount of higher calorie foods one eats. One beneficial food which does not contain a large amount of fiber is yogurt. In an interview with the Wall Street Journal, Dr. Mozaffarian suggests that perhaps the bacteria in the yogurt is beneficial to the digestive system.

Although there is nothing anyone can do to stop aging, it is possible to slow the negative effects of gaining weight and to maintain a healthy lifestyle. Click on the links to read more about Dr. Mozaffarian’s research.


5 Must Have Veggies For Building Lean Muscles

5 Must Have Veggies For Building Lean Muscles

5 Must Have Veggies For Building Lean Muscles

When it comes to building muscle, a body can’t live on meat alone. It’s important for you to provide your body with protein, but it’s also imperative that you include vegetables to ensure your efforts are optimal.

No matter your size, weight, age, or $ex, you can benefit from including the following five veggies into your diet; building fabulous muscles and keeping you energized and healthier.

5 Must Have Veggies For Building Lean Muscles

Whether you’re a body builder or a mother trying to develop a lean, mean physique, it’s crucial that you include soybeans into your daily diet regimen. Numerous bodybuilding supplement manufacturers offer soy protein in their products. Protein-rich soybeans will contain a bit of fat (3-grams per serving), but they will also offer 8-grams of protein as well. These wonder-beans also provide 4-grams of fiber; giving you that full feeling and keeping you from snacking on the bad stuff. The most important benefit of soybeans is that they are exceptional at building lean muscle, and without raising your blood pressure!

No matter how you eat lentils, you’ll be amazed at how quickly they’ll help construct strong muscles. Available in many varieties, lentils can be eaten by themselves or even as a soup or entry. Having 18-grams protein, lentils are powerful. At 100 calories per serving, they contain nearly 8-grams of protein which means that even eaten in small portions, lentils are terrific at helping you gain lean mass.


Just like Popeye, you’ll want to include these bad boys into your diet for a hearty helping of muscle mass. consuming spinach means that you’re filling your body with vitamin E; said to be beneficial in bulking up muscles. For this reason, you may want to include spinach in your mass-gaining diet. Vitamin E, found in spinach, will also work to prevent oxidative destruction occurring from free radicals. Since exercise is thought to create the perfect storm for these free radicals, it’s important to eat your spinach for muscle or overall well-being.

4-Black Beans
Black beans, rich in fiber and protein, are not only delicious, but they’ll also help you pack on the lean muscle mass you’re going for. Including black beans in your diet can ensure you get a bit of fat-free protein that helps to produce a lean, muscular body. Black beans provide your body with nearly 6.5-grams of protein, and the protein you receive is per each 100-calorie serving. Not only protein, black beans also provide good carbohydrates which are essential for energy while working out.

Last, but surely not least, broccoli. Whether you’re watching your weight or looking to build up a gorgeous, lean muscle mass, broccoli is a must-have. Eating this calcium-rich vegetable is wonderful for gaining lean muscle. One of the major sources of calcium in comparison to all other veggies, just one stalk of broccoli can give you over 100-mg of calcium. Furthermore, it’s a 100-calorie snack that that holds roughly 7-grams of muscle-building protein; helping you along in your goal of a rock-hard body.

Experts say that vegetables play a necessary role in building up those muscles. Whether you’re looking for a vegan alternative to muscle building or you want to add healthy favorites to your recipe, consuming these five veggies will have you on your way in virtually no time at all.


Diet and Nutrition

7 Things That Happen When You Cut Bread Out Of Your Diet

7 Things That Happen When You Cut Bread Out Of Your Diet

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”.

7 Things That Happen When You Cut Bread Out Of Your Diet

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.


– Your mood will plummet initially.

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.