Top Herbs and Natural Supplements For Your 2021 Weight-Loss Goals

2020 was a challenging year because of the pandemic. Restricted movements and work from home for most of us, have led to unwanted weight increase. To improve things in 2021, we need a positive mindset, regular exercise, and natural aids to shed the extra pounds from our bodies.

There are no drugs that can help you move towards optimal BMI without side-effects. While it is okay to stick to your daily walk, exercise, yoga, vitamins, and supplements, certain herbs can also help you get fit by balancing internal health. Here are some hand-picked herbs made by Mother Nature that can help you meet your weight loss goals in 2021.          

1. Kratom

According to WHO statistics, obesity has almost tripled worldwide since 1975. Obese people stand a greater chance of developing chronic ailments like hypertension, heart attacks, joint problems, diabetes, anxiety, depression, and eating disorders. Quality maeng da strain herb, which hails from Southeast Asia can do wonders for helping you lose those extra pounds.  Also known for its appetite-suppressing properties, kratom promotes metabolic processes that can help you shed those stubborn pounds. Thai Kratom and Maeng Da Kratom are the best Kratom strains for weight loss.  If you are looking for nearby kratom stores then you can search on google “where to buy kratom” and get the details of all the stores in your locality.

How to consume: You may start with 2 grams if you are new to kratom use.  

2. Oregano       

Oregano is a plant herb, just like mint, sage, rosemary, thyme, and basil. And it contains the powerful compound carvacrol that can induce weight loss. Carvacrol supplements help in controlling fat synthesis in the body. High in antioxidants, oregano helps to reduce body inflammation and shows anti-cancerous properties as well.            

How to consume: Add oregano to dishes and salads at the end of the cooking process or chop oregano leaves and mix it into bread for a herby flavor. Oregano is available as dried or fresh in grocery stores.    

3. Dandelion  

Dandelion is not just a garden plant with yellow flowers, it is also a digestive aid that enhances fat metabolism. It helps improve carbohydrate metabolism and reduces fat absorption. A smallresearch study done in mice helped scientists conclude that a chemical found in dandelions, called chlorogenic acid, may reduce weight gain and fat retention in the body. As a mild diuretic, the dandelion herb helps in flushing out body toxins, reducing weight. Avoid long-term dandelion use as it can cause loss of electrolytes in the body, like any other diuretic.                      

How to consume: Make 3 to 4 cups of dandelion tea as your daily beverage. You can also add fresh dandelion leaves to your salads or soups. Tincture lovers can take 15-30 drops of dandelion per day.   

4. Cayenne Pepper  

Cayenne pepper serves the dual role of both spice and medicinal herb. This culinary ingredient stimulates metabolism, burning calories for weight loss. According to a research study, Just one gram of cayenne pepper intake in a meal can increase the body temperature, better metabolizing calorie consumption. Participants also had a less of an urge to eat fatty and sugar-based foods. 

How to consume: Take 1 teaspoon of cayenne pepper before meals. It will curb your hunger for fatty foods and help you consume fewer calories than you would otherwise.

5. Psyllium       

Psyllium is a fiber sourced from the herb Plantago Ovata that acts as a natural laxative and is easy to digest. Since it absorbs water, will greatly benefits weight loss and reduce constipation.        

How to consume: In 2 cups water, add 1 tsp of psyllium powder. Mix it well and drink. Since it likely to cause bloating, individuals with an upset stomach should take psyllium in limited quantities. Asthmatics and pregnant women should avoid psyllium.      

6. Ginseng

For effective weight loss, try exploring the Ginseng ancient herb to help burn body fat and lose weight. Ginseng contains brown adipose tissue, which converts fats into energy. It can also induce healthy gut bacteria production, which influences body metabolism and weight loss.            

How to consume: You can eat ginseng in raw form, stew it in water to make tea, or add it to soups and stir-fried items. Moreover, you can take ginseng in powder, capsule, or oil forms. Take a daily dose of 1-2 gm of raw ginseng root or 200-400 mg of ginseng extract. 

7. Garcinia Cambogia

A sedentary lifestyle and poor eating habits can deprive the body of health and nutrition. Maintaining an ideal weight is becoming a challenge for the working-class and home-based entrepreneurs. Garcinia cambogia herbal supplement stimulates metabolism and suppresses appetite. And it also stops emotional hunger and reduces the formation of new fat cells. Garcinia will make you feel fuller for a longer periods of time. And it is the safest solution in the market for weight loss.      

How to consume: Take 800-1000 mg Garcinia extract orally, twice a day. Pregnant women and breastfeeding moms should take Garcinia with precaution.    

8. Gymnema Sylvestre

Gymnema Sylvestre is a perennial herb that can reduce sugar cravings and lower blood sugar levels. It is a ‘sugar destroyer’ because it contains acids that suppress the taste of sugar. Research studies are testing the goodness of the Gymnema Sylvestre plant in promoting weight loss. Apart from combating weight gain, Gymnema Sylvestre also helps in fighting diabetes.   

How to consume: Chew the plant’s leaves and use it as an extract or leaf powder. Drinking Gymnema Sylvestre as tea helps control appetite for obesity treatment. You can also take supplementary capsules or tablets for better control of dosage.

Conclusion  

There are many research-backed herbs to help you kick-start your weight loss journey in 2021. Don’t forget to include these herbs in your meals to reach your optimum weight goals. 

 

Eating with mindfulness should be your primary aim. And try boosting your nutrition quotient with a planned dietary intake. Skip impulsive eating, as that will reverse the process. But don’t go overboard on using herbs for weight loss. Limit your herb intake and pair it with nutrient-rich foods to enhance your weight loss. Always consult a health practitioner for safety standards before consuming an herb. You can supplement your herb intake with daily exercise including walks to keep your body active and energetic and your mind focused on wellbeing.    

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Natural Juice Recipes For Healthy Living

Juice Recipes

Have you started on your healthy routine yet, leaving all the carbs behind? It seems a bit tough. With all the workouts, healthy eating, reaching for your goal might seem much of hard work. 

But we have got something for you here! Well, you already know what vital part juice can be of your whole diet. And maintaining your busy schedule, it’s often tough to stick to healthy food.

Hence, what can be better than natural juice? Now, juice can’t be a replacement for whole food meals. But the unsweetened, all-natural fruits and vegetable juice can surely help supplement your diet a great deal.

Besides, we also need something to give us a push for the gym hours without getting calories, don’t we? I’ll show you some easy recipes that won’t put you on the run for the money. At the same time, you want to juice. 

Choose Your Juicer

Hold up! Before you start going hunting for great natural juice recipes, what you need is a juicer. There are two types of them – centrifugal or fast juicers, and masticating or slow juicers.

Centrifugal juicer: 

Well, the typical juicer you find in the front stack of juicers would be the centrifugal juicers. Let’s know a few of their advantages and disadvantages.

Pros: 

• They are quite affordable; you can even get one for about fifty dollars. 
• If you drink juice occasionally, then this may be a good choice for you.

Cons:

• They are not the best when it comes to performance.
• They can’t process leafy greens
• Ugh! The buzzing noise they make is enough to scare your pets and kids.
• And even the quality, isn’t up to the mark.

Masticating juicers:

The slow juicers are indeed the pricey ones but they will help you make juice recipes with ease.  When you want all the goodness of your fruits and vegetables, there can’t be an alternative.

Pros:

• They are highly efficient and last for a long time.
• They extract the most juice and nutrients out of the fresh fruits.
• The flavor is on point.
• Cleaning them is a piece of cake.

Cons:

• Getting a good quality masticating juicer can be a bit expensive. 

If you ask me, I can’t go a day without juicing. Hence for regular juice lovers like me, your only choice should be the masticating juicer.

Let’s Begin with some delicious recipes.

Get ready for some Berry Crash!

Ingredients: 

• A cup of fresh blueberries
• A cup of fresh blackberries
• A cup of fresh strawberries
• The tint of lime juice
• A sliced banana
• Finishing off with water to taste

Procedure: Put all your yummy ingredients in the juicer. Add lime juice and water. Keep blending till you get a smooth consistency. Pour it over your favorite juice glass. Garnish with a strawberry. And voila! A healthy and tasty drink is right in front of you.

Benefits: All these berries contain antioxidants which can help prevent cancer, heart disease and other fatal diseases. They will also fight inflammation, improve insulin response and of course, give you glowy skin!

Quick tips: Avoid adding additional sweeteners as you would be affecting the whole ‘healthy’ fact here.

How about some tasty looking Red Blast juice?

Ingredients:

• Two medium beets
• Two red-skin apples
• 2 cups of spinach 
• One carrot
• Half a peeled lemon or add the juice
• A bit of ginger
• Half a cucumber

Procedure: That’s quite a lot of solid ingredients here. You might want to put them in a food processor for better consistency. Check out this blender processor combo  to get a look at some of the very best food processors out there.

So, put all the elements in the processor, and mix till you get a smooth texture. Pour it in the glass. You might as well add some ice.

Benefits: Beets are known to be a powerhouse of all the health benefits. Their intake lowers blood pressure, improves blood flow, increase workout effectivity- and all in all, helps with health.  Morevover, apples and spinach both boost metabolism. So, having the Red Blast before a workout session would be perfect!

Quick Tips: Because you can extract maximum nutrients from your ingredients; it is better to cut them into 1-2 inches chunks.

Kickstart your days with the Tangy master juice

Ingredients:

• Two peeled oranges
• 1/4th of a peeled lemon or add lemon juice
• Half a fresh ginger
• A medium apple

Procedure: Mix the ingredients in your juicer. Put on some ice. And with all the tangy orange and lime, be ready for a sweet and sour delight!

Benefits: With load sof Vitamin C, you can increase your immunity levels. Moreover, watch how your skin glows after a couple of these juices. And also the taste is so refreshing, 

Quick tips: With citrus fruits, it’s better to remove the peels to prevent any bitter taste in your drinks.

Treat your taste buds with the Summer shine juice!

Ingredients: 

• One peeled mango
• 1/3rd of a peeled pineapple
• Half a peeled jicama
• One yellow bell pepper
• A bit of fresh mint
• Half a peeled lime
• Half a cucumber

Procedure: Throw all the ingredients into your juicer. Blend and blend until all the elements are mixed well. Pour in your glass, garnish with a mint leaf. And you have your perfect drink for a summer afternoon!

Benefits: Another drink with a bounty of Vitamin C. This can help manage high blood pressure and boost the immunity. And, of course, the refreshing taste will soothe your soul.

Quick tips: The appearance of food and drinks have an impact on your appetite. So try and balance out the colors. And if you find your drinks looks too brown then try drinking them up in a opaque glass with lids.

Not to forget the healthy Green goodness juice

Ingredients: 

• Half a cucumber 
• Three celery stalks
• One medium pear
• One green apple

Procedure: Greens are not our favorite kind of drinks. But with added pear and apple, this is one tasty natural juice! 

Blend all your ingredients and serve with ice for a chilled taste. 

Benefits: The boundless benefits of greens include; better digestion, enriched vitamin and Iron intake. Greens also act as anti-inflammatory, keeping away heart disease and lowering the risk of anxiety.

Quick tips: It’s better to make juice in the juicers, but if you don’t own one, you can still get the same texture in a blender. Add a cup of water to go with the ingredients.

Final Thoughts:

These natural juice recipes for healthy living should be added to your must-have list to see how good they make you feel. 

With all the goodness of the healthy fruits and veggies and the refreshment, there’s nothing to lose but all to gain. Why not try one of these juicing recipes today?

About The Author

Ashton Max is a fitness freak and has high knowledge about nutritional value of different foods. He is highly observant about how individual edible elements of nature effect the human body. And as a health conscious man, his findings about the benefits of natural foods have not only benefitted him to maintain a fit physique, but the people who have followed him have observed great positive changes in their health as well. 

What Are Algae and Should I Be Eating Them?

With the increasingly growing trend of people starting to pay more attention to their overall health, many new health trends have been put front and center. Among them, healthy eating has a new peak. Not only have people started to pay more attention to the foods they eat and the way they eat them, but they are also exploring different types of food as well as the health benefits they carry.

One of such food types is certainly algae. Even though they’ve been around for a long time, algae have only recently been recognized for their amazing health properties. Labeled as superfoods, algae actually contain a lot of healthy and nutritious compounds. With that being said, let’s discuss various health benefits of making algae an essential component in your diet, some great ways you can include them in your regular meal, as well as some delicious recipes you should try out.

 

What are algae?

Algae is the name used for various types of seaweed and other underwater plants that contain plenty of chlorophyll, lack roots, and stems and offer some amazing health benefits when consumed regularly. If you think about it, different types of fish feed on algae and fish meat is one of the healthiest meat types. So, why not just cut the middleman and go straight to the source of healthy nutrients? Spirulina is probably one of the most widely-used types of algae. The health benefits of spirulina are aplenty, which is why we’ll be focusing more on them next.

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Spirulina and its amazing properties

Spirulina is a freshwater type of algae that’s actually quite popular in many kitchens around the world. Due to its deep bluish-green color, spirulina will not only make your meals far healthier but it will also make them look cool.

First off, since spirulina is rich in packed with nutrients, such as protein, vitamins B1 and B2, copper, and iron, it’s actually a great dietary addition to anyone who doesn’t get enough of these through their regular meals. On top of that, spirulina has amazing anti-inflammatory properties, which have proven to be quite beneficial for people suffering from various allergies. Do note, however, that spirulina alone can’t and never should be used as a substitute for allergies medicine.

Why include algae in your meals?

As mentioned earlier, consuming more algae will bring numerous benefits to your body. Some algae are excellent at reducing bad cholesterol, without affecting the levels of good cholesterol. This means that not only will you get plenty of vitamins and minerals through algae, but you’ll actually help keep your entire body in order.

High cholesterol levels can lead to some serious health issues and diseases, so keeping it in check is always a good idea. Moreover, various algae have great antioxidant properties which is another thing that justifies the superfoods label. Since our bodies are constantly exposed to harmful materials no matter how clean and safe we’re trying to live our lives, getting a healthy dose of antioxidants in each day certainly can’t hurt.

How can I include algae in my diet?

Algae are pretty simple to include in any diet. Since they most commonly come in powder or algae supplements, adding them to your meals is relatively easy. You can add a teaspoon of algae to your smoothie and enjoy not just the health benefits but also the excellent color your smoothie will receive from algae.

This is also a great way to encourage your kids to eat more algae as well, as they won’t be able to resist the way the smoothie will look. As for powdered algae, you can mix them into your salad dressing, add them to your favorite dip or simply sprinkle them on top of the food you’ve prepared. They can also be an excellent addition to any soup or broth you’re making as well as the perfect way to spice up your morning oats.

Finally, a fun recipe

As promised, we simply can’t talk about adding algae to your regular diet without mentioning at least one delicious recipe. While simply talking about the ways you can add algae to your food is great, actually providing you with a recipe to try out is even better. So, check this one out:

Spirulina Ice cream

Ingredients:

  • ½ cup of full-fat coconut milk
  • ¼ cup agave or maple syrup
  • 1 tsp spirulina
  • 1 tbsp cacao nibs

Use either a blender or a wire whisk to mix in all the ingredients except for the cacao nibs. When blended into a smooth mixture, transfer into a bowl and place in the freezer for at least 4 hours to allow the mixture to freeze. When serving, sprinkle cacao nibs on top and add some fresh mint to taste. Enjoy!

The best thing about this recipe is that it’s not only vegan but it’s also gluten-free, which makes it a delicious guilt-free treat for any time you need a pick-me-up snack. Additionally, the maple/agave syrup can easily be replaced with some type of stevia alternative, which will turn this already healthy ice cream into a diabetic-friendly snack.

As you can see, there are plenty of benefits when it comes to adding more algae into your regular diet. Even though algae are not something you hear many people discussing, that doesn’t make them any less healthy or beneficial. Besides, they wouldn’t be considered superfood if the weren’t actually super!

Products That Have Hidden Benefits For Your Health

There are many ordinary products that you use daily, yet you aren’t aware of their benefits. Many people believe that they need to take expensive dietary supplements to get the optimal level of vitamins and nutrients the body needs. However, unbeknownst to most, these nutrients work best when you get them naturally. 

Excessive supplements can harm the body. For example, too much iron will interfere with how your body absorbs zinc, an immune booster. It can also interfere with your medications, like antibiotics and diuretics. For the best results, it is best to take them naturally. Take a look at these ten normal household products that have hidden benefits for your health:

1. Potato 

These days, this tuber gets a bad rap for causing weight gain. But did you know that potato is a gluten-free food that is only 110 calories per regular-sized serving? It has no fat, sodium, or cholesterol, not unless you throw it in a deep-fryer for french fries. When you bake or boil it and apply healthy toppings, it is loaded with nutritional benefits that will complement a healthy lifestyle. A single serving contains nearly half of the daily value of vitamin C your body needs. It also has more potassium than a banana. It is a good source of Vitamin B6, fiber, magnesium, and antioxidants that ward off diseases. 

  

2. Green Tea

With a sip of this calming beverage, you get two wonderful phytochemicals called anthocyanin and pro anthocyanin. These antioxidants help fight inflammation, reduce oxidative stress, and combat free radicals. It also contains a healthy dose of catechins, which deters cellular degeneration that can lead to cancer. Green tea is also loaded with EGCG or epigallocatechin gallate, promoting better metabolism that aids in weight loss. 

3. Apple 

The doctors were definitely on to something by saying an apple a day keeps them away. Your humble apple is another excellent source of antioxidants, which is a free-radical fighter. This is a damaging substance that can contribute to chronic health problems, along with premature aging. Some studies suggest that eating an apple daily will indeed extend an individual’s lifespan. It enables smoother digestion, regulates blood sugar, relieves constipation and loose stools, reduces cholesterol, protects bones, and boosts brainpower. 

4. Coffee 

You take your morning cup of java to boost your physical performance. After all, its number one ingredient, caffeine, is an excellent all-natural stimulant. But coffee is more than a beverage for waking you up. It has numerous health benefits because caffeine is a powerful antioxidant that lowers the risk of certain cancers. It can also reduce your propensity for stroke, Parkinson’s Disease, diabetes, and Alzheimer’s. Additionally, it will boost your metabolism, allowing you to burn fat faster and lose weight. A cup a day can also deter depression as it stimulates happy thoughts. Thankfully, Americans drink more coffee per day, which will help perk up moods and boost health. 

5. Berries

Don’t underestimate the power of berries. Apart from tasting yummy, these humble fruits have many nutritional benefits, which is why they are dubbed as superfoods. Blueberries and acai berries contain antioxidants that make your immunity strong so you can fight diseases. Its also loaded with phytochemicals that protect you from heart disease and cancer. Red berries like strawberries and raspberries are loaded with ellagic acid, another phytochemical that protects against cancer-causing toxins. Berries are indeed “bery” good for you! 

6. Nuts 

If you go nuts over nuts, you are definitely on the right track as they are one of the most balanced foods ever. They provide you with healthy fats, along with a proper balance of protein and carbs. Walnuts are great for Omega-3, which reduces cholesterol, while Brazil nuts are known for selenium, which is brain food. Most nuts contain resveratrol and sterol that can fight bad cholesterol and reduce the risk of heart disease. 

7. Grapes

Including grapes in your daily diet is great for your immune system. The darker ones are more ideal because they have more antioxidants and phytochemicals that combat cancer and heart disease. Two of its popular ingredients are anthocyanin and proanthocyanidin. Apart from that, grapes also contain a healthy dose of vitamin C and selenium, which helps your body function optimally. 

8. Turmeric Spice

You use this in your curries, tea, or even in capsule form. This wonderful spice is loaded with bioactive compounds that possess powerful medicinal properties that have been used since ancient times. Turmeric contains curcumin, which is a potent anti-inflammatory agent. It can help fight chronic diseases like arthritis, asthma, and psoriasis. It is also a wonderful antioxidant that will deter cellular damage, keeping cancer at bay. If you want a brain boost, this ingredient is linked to improved brain function. It is also known for lowering the risk of heart disease. 

9. Oily Fish

Salmon, trout, tuna steak, herring, sardines, and anchovies are all fatty fishes that will help you fight bad cholesterol. They are loaded with Omega-3 fatty acids and Vitamin D, which are beneficial for your heart and nervous system. Both ingredients are also known for fighting inflammation. Of course, stick to healthy cooking and lay off the fried fish to make it truly beneficial. 

10. Oatmeal 

Finally, this popular breakfast food must be included in your daily diet as it has the power to improve your heart health. Apart from aiding digestion because it is rich in soluble fiber, this very same component will help lower your body’s bad cholesterol. Because of this, eating oatmeal reduces your risk of heart disease and hypertension. It is also a great source of folate and potassium. Since oatmeal is slow to digest, it has the power to stabilize your blood sugar levels and reduce your cravings. 

Foods That Make You Feel Better: 5 Meals to Try Today

Anyone who’s eaten an entire sleeve of Oreos knows the gross feeling that inevitably follows. While you’re bloated, gassy and maybe a bit nauseous, you might begin to wonder whether indulging in that junk food was worth it. Moreover, you may begin looking for healthier food to make yourself feel better.

Luckily, there are a number of fresh, healthy foods and spices you can incorporate into your diet. The following will both help you feel better and improve your overall health the more you consume them. Here are some items to add to your next online grocery delivery.

1. Turmeric

Throughout the ages, sages and ayurvedic practitioners have used turmeric as a medicine. Mainly, they prescribed this spice to reduce inflammation, boost antioxidants and slow the aging process. Today, those who incorporate turmeric into their food on a regular basis can still reap these health benefits.

However, since turmeric doesn’t absorb well into the bloodstream, you’ll either have to take it as a supplement or use it along with black pepper on your food. Piperine, a compound in black pepper, makes curcumin — the active ingredient in turmeric — more bioavailable. Sprinkle the two over curry, brew golden milk or use them in a tofu scramble to reap the benefits. Here is our recommended golden milk turmeric tea recipe.

2. Ginger

Ginger also has a long history of medicinal use thanks to its anti-inflammatory, anti ulcer and anti tumor effects. Today, many still use this root in alternative medicine. From alleviating nausea to relieving arthritis-related aches and pains, ginger’s active ingredient, gingerol, can help you feel healthier.

Boil the root in water to brew ginger tea or add it to smoothies for benefits you can sip and enjoy. You might also add it to stir-fries and other Asian cuisines for some extra spice or to enhance flavors.

3. Seaweed

Recently, seaweed has been showing up on menus and kitchen tables across North America — with good reason. This low-calorie food is salty, crunchy and packed with nutrients. Full of vitamins A, E and B, omega-3s, protein, fiber, zinc , copper, iron and more, seaweed supports thyroid function and provides antioxidants that can protect your cells from damage.

Add some to your pho or miso soup, use it as a salad topping or get fancy and roll some sushi in seaweed sheets. You can even eat small sheets of the stuff as a snack if you need a quick mid-day pick-me-up.

4. Bananas

Most people can also benefit from eating bananas on a fairly regular basis. These yellow beauties are full of fiber, which can  help lower blood sugar levels, promote digestive health and even lower your risk of developing cardiovascular disease. Bananas also contain tryptophan, an amino acid that regulates mood and may improve your memory.

Of course, you can eat bananas alone. However, they’re also great on peanut butter toast, in smoothies or in fruit salads. They’re obviously great in banana bread, muffins, pancakes and other baked goods as well.

5. Dark, Leafy Greens

Spinach, kale, arugula, collard greens, swiss chard and other dark, leafy greens are sure to make you feel better. Of course, each one has its own superpowers, but they all have a healthy nutritional profile. Incorporating these greens into your diet can reduce your risk of heart disease, some cancers, type two diabetes and even eye disease.

Of course, the simplest way to add more leafy greens to your meals is to make salads. However, you can also saute’ or bake them to serve as a side dish in practically any meal. Add them to casseroles, pizzas, breakfast skillets and soups for more variety.

Eating Clean

In general, if you want to eat foods that will make you feel happy and healthy, look for fresh, unprocessed foods at your local grocery store. Shop the produce aisles and purchase whole foods with minimal packaging and few added ingredients. Eating clean like this is one of the best ways to cut out junk food and promote health.

Even if you don’t completely empty your cupboards of canned and packaged foods, supplementing your diet with more fresh produce will do your body, mind and overall health a huge favor. Continue searching for small ways to incorporate more of the foods above in your daily meals. As you do, you’re bound to feel healthier and happier, making it easier for you to keep eating clean.

Keto for Beginners: What You Can and Cannot Eat 

If you are serious about losing weight, feeling healthier and more energized, there are different lifestyle choices to make. Healthy feeding is at the forefront of these choices. There are several diets that guarantee weight loss, but not many of them are considered healthy. The Keto diet is one of the very few healthy ones that will help you lose weight fast while feeling more energized and healthier. But what is a keto diet, and how do you approach it as a beginner? We will answer these questions as briefly as possible.

Keto Diet Meaning

Ketogenic diet (simply called the keto diet) is a high-fat and highly restrictive regime that can help you lose weight fast, even as a beginner. It aims to nearly remove all carbohydrates from your plate and offer lots of healthy fat as your primary energy source. There will also be a lot of protein included in your keto meal plan.

The keto diet was created about a century ago to help manage epilepsy. It didn’t enjoy extensive popularity in the early days. It remained somewhat unknown for decades until it was adopted by individuals who wanted to lose weight fast. Its reputation has been boosted by endorsements from celebrities like Kourtney Kardashian and Halle Berry. Considering that this diet is healthy and has little or no side effects, it is highly recommended by the experts at MyKetoCoach.

Easy Keto for Beginners 

Keto for beginners is a serious topic because most new adherents to the diet are not sure of what they can and cannot eat. A typical keto food list is long, and many beginners cannot keep them to heart. We will try to group the foods in a manner that will make it easier for you to understand and adhere to them.

What You Can Eat On Keto Diet

If you are ready to embrace the keto diet, you must get ready for a whole lot of fat, some good amount of protein, and little to no carbs throughout the day. The specific food types that will make up your keto diet foods are:

     Plenty of Meat like Pork Rinds

      Fatty Seafood like salmon and catfish

      Shellfish like crab, lobster, and oyster

      Fats and Oil Foods like egg, butter, and mayonnaise

      High-Fat Dairy Products

      Select Vegetables like cabbage, eggplants, and tomatoes

      Nuts like almond, peanuts, walnuts, and their respective butter

      Some Berries like raspberries, blueberries, and blackberries

      Low-Carb Fruits such as tomatoes, watermelon, strawberries, cantaloupe, avocado, and peaches.

      Some Beverages like coffee and black tea.

What You Cannot Eat On Keto Diet

When getting an adequate supply of the foods listed above, you should be mindful to avoid food items that will compromise your keto meal. The food you cannot eat in a keto foods diet are:

●.     ​Fruits such as bananas, apples, grapes, oranges, pears, melon, peaches, pineapple, lemons,            cherries, mango, limes, plums, grapefruits, and more.

      Most Grains like rice, wheat, oats, and their products

      Starches like bread, cereal, and all kinds of flour

      Legumes like peas, kidney beans, and soybeans

      Sugar and Other Sweeteners

      Sweet Treats like candy, chocolate, and the lots

      Some Cooking Oils like grapeseed oil, soybean oil, sunflower oil, sesame oil, and peanut oil

      Alcohol, especially beer, cider, sweet wine, and all kinds of sweetened alcohol

      Bottled condiments like ketchup and most types of sauce and salad dressings

      Low-Fat Dairy such as skim milk, cream cheese, and fat-free yogurt.

A Keto diet is safe and healthy. It can be a little challenging for beginners to embrace the diet correctly and gain all the benefits, including fast weight loss. We hope that this little post can help you with your keto for beginners’ meal plan. Read further and contact the right experts on how best to embrace the keto diet for the best possible result.

Need a Personal Keto Diet & Coach? Join MyKetoCoach Today!

If you need a highly effective Keto coaching and personalized diet plans, MyKetoCoach is the ideal program for you.MyKetoCoach is very helpful for beginners and relatively easy to start. The program has a lot of recipes and diet plans to help you achieve your goals. Join today to get started. An amazing experience awaits you!

Olive Oil and Your Health: Things Everyone Needs to Know

Olive oil is something most people use in their cooking and Mediterranean-inspired diet, but the benefits of olive oil go way beyond that. Actually, taking olive oil orally or as a supplement on a regular basis for a prolonged time can have a tremendously positive influence on the person’s general health and well-being.

Olive Oil Reduces the Risk of Heart Problems

Collected data shows that people following a Mediterranean diet, which is abundant in olive oil, tend to have around 30% less chance to suffer from cardiovascular problems. Essentially, olive oil has properties that can help promote blood vessel health, reduce inflammation and cholesterol oxidation, lower blood pressure, and manage blood clotting. All of this contributes to better heart health as a whole.

Olive Oil Aids Cancer Prevention

Cancer is characterized by uncontrollable cell growth. Unfortunately, the cure for cancer is still unknown but it’s believed that regular consumption of olive oil can minimize the risk of getting cancer in the first place.

Essentially, the biggest cancer concern has everything to do with the external molecules known as free radicals that can harm the body and damage the cells in the process of oxidation. Olive oil has the ability to reduce this harmful oxidation, consequently minimizing the influence of free radicals and the chance of cancerous cell growth.

It Boosts Brain Power

The benefits of olive oil are many, including its ability to improve brain function. Common brain degeneration issues and cognitive impairment are caused by the accumulation of so-called beta-amyloid plaques in the brain neurons. The compounds found in olive oil can break up these plaques, thus clearing the buildup associated with cognitive problems and even more serious conditions such as dementia and Alzheimer’s.

Olive Oil Is a Powerful Antioxidant

As mentioned, free radicals can do a lot of damage to human health as they attack the cells internally. Olive oil that’s rich in nutrients and antioxidants can effectively fight these free radicals in order to create an ideal balance inside the body. This is thanks to the compounds found in olive oil known as polyphenols. Essentially, polyphenols in olive oil possess anti-inflammatory, antioxidant, and antimicrobial properties, which is crucial for removing harmful external influences and soothing existing inflammation. Aside from consuming olive oil, it’s also possible to take olive oil extract as a supplement in order to get as many benefits from a high concentration of polyphenols as possible.

A Great Source of Healthy Fats

We all know that saturated fats are bad for our health, but, on the other hand, monounsaturated fats can do a lot of good for one’s well-being. Again, a diet that’s rich in monounsaturated fats can contribute to better heart health, thus minimizing the risk of potential cardiovascular problems.

That said, it’s important to note that olive oil contains more than 70% of these healthy monounsaturated fats. Consuming it on a regular basis as a supplement or through diet can effectively manage the cholesterol and blood pressure levels, as well as reduce chronic inflammation markers.

Lower the Risk of Type 2 Diabetes

Aside from cardiovascular problems and cancer, diabetes is another health problem that affects a large number of people in this day and age with potentially tragic outcomes. Essentially, type 2 diabetes renders the insulin in the body almost useless, which means that the sugar remains in the blood. The mentioned phenolic compounds found in olive oil have been observed to improve insulin efficiency. In that respect, consuming this oil on a regular basis can also end up bettering the sugar levels in the blood. The risk of suffering from type 2 diabetes splits in half thanks to olive oil, while people already dealing with this condition report a notable normalization of their glucose levels.

Stronger Bones and Joints

Experiencing bone loss with age is a relatively normal process. However, severe bone loss can make the bones more prone to fractures and cause severe joint pain, which can end up affecting one’s freedom of movement. The mentioned polyphenols have a rather important role in bone reformation as well. Essentially, these compounds boost the production of calcium in the bones, thus preventing the overall bone loss and weakening. Aging and lack of calcium go hand in hand, but that doesn’t have to be overly excessive thanks to the regular use of olive oil in one’s diet and supplement intake.

Feel free to use olive oil as your cooking oil as well. It can resist high heat rather well, which allows it to add a nutritional boost to every meal and even protect the nutrients found in other ingredients. You can get twice as many health benefits from your food when you prepare the dishes with olive oil instead of the typical sunflower oil, so make it a staple in your pantry.

About The Author

Taylor Parker is an American based writer and blogger. She is very passionate about family, fashion, health, and lifestyle. Taylor writes mostly lifestyle articles, but also you’ll find her in home improvement and other niches.

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Are You Addicted To Sugar? Here’s How To Break The Cycle

In theory, everyone knows that processed sugar is bad for you, that it increases the risk of developing various chronic illnesses such as diabetes, and that it leads to tooth decay. Yet here we are, looking forward to our birthday cake, ordering sweet cocktails when going out, and pouring sugar into every home-made cookie recipe. Being addicted to sugar is a health issue, and one that should be treated as a severe predisposition to keep ruining your health and overall wellbeing.

Do you often experience energy slumps during the day? Do you reach for something sweet as soon as you feel like you need that energy boost? If your mood changes frequently, that’s yet another indicator of an overly high consumption of sugar. It may seem impossible to ditch sugar altogether, but with the right cleansing strategy, you can get rid of sugar addiction and lead a much healthier, wholesome life. Here are a few ideas to get you started.

Amp up on fluids and hydrate properly

Sometimes when you’re thirsty, you reach for a cool glass of juice. Alas, store-bought juices are typically rich in added sugar to boost the flavor. Then again, if you add sugar to your coffee and tea, this is the moment to hit the brakes and completely revamp your hydration system.

Yes, you can and should drink herbal teas. They are wonderful for your complexion, they have a naturally cleansing effect, and they are packed with micronutrients. However, skip the added sugar to battle your addiction. Most importantly, make sure that you’re drinking enough water every day, so that your body isn’t confusing the thirst and lack of zeal for hunger or craving sugar.

Introduce versatile veggies into your diet

Everyone has their own cooking routine, so we rely on the same old ingredients repeatedly, and few people are curious about adding different flavors to their dishes. Here’s your chance to shine! You can easily add more versatile veggies into your diet plan, which are packed with minerals, vitamins, and fiber.

Ideally, go for diversity in your veggie selection, so add seasonal, local produce that will help you make your dishes more flavorful, but that will also be nutrient-dense. For example, you can add some spinach to your morning omelet, make egg muffins with cherry tomatoes, asparagus, and onions, or choose broccoli, spinach, and other greens as your side dish for lunch. When your meals are so well-balanced, your body is unlikely to crave for unhealthy sugar to elevate your energy.

Balance your protein intake to feel full

When your meals are balanced in all three macronutrients, you’re far less likely to experience those sugar cravings and energy slumps. Nutrient-dense meals are the best possible solution to your sugar addiction, and you should reassess your protein intake to make sure that this vital macronutrient is present in your diet. Sometimes, however, women find it difficult to consume enough food-based protein because it’s so filling, such as a plate filled with chicken breast, cheese, beans and lentils, and the like.

To make things simpler for yourself, there are different yet delicious protein shakes for women that you can add to your diet easily to make sure that your protein intake is optimal. They are equally filling as food-based protein, but easier to consume and more convenient to add to your daily diet plan. The range of flavors will help you keep your sugar cravings in check, especially if you go for the chocolate variety – it’s tasty, healthy, and perfect for every smoothie you can imagine.

Eliminate sneaky sugar products

Have you ever looked at the ingredients list of your basic tomato sauce from the store? Or perhaps certain milk and yogurt products, breads, and cereal? These are all loaded with sugar, and even if you stop adding that spoonful to your coffee and tea, the sugar you consume through all those store-bought products will still wreak havoc on your health.

That is why a true sugar detoxing plan needs to include these products, too. Start reading every label, and look for home-made alternatives or strictly sugar and sweetener-free products at the store. To eliminate sugar completely, you need to keep these not so obvious choices in mind, too.

Find healthy alternatives 

Having access to your favorite cookies and treats makes it very convenient to stay addicted to sugar. That’s why you need to go straight to the source and eliminate the temptation: get rid of all the sugar-packed sweets you rely on every day. Instead, purchase sugar-free alternatives, get fresh fruit and make yourself a fresh salad, get some healthy nuts and seeds loaded with fiber and healthy fats.

If you enjoy cooking and baking, you can easily find sugar-free recipes that can help you kick-start your own healthy diet without store-bought products. You can make delicious smoothies to become your mid-day snack, and provide you with ample nutrition sans the sugar.

 

Willpower is not enough to tackle such an addictive substance like sugar. You need a structured approach, and you need to keep yourself in check as you move forward with your plan. It takes time to restore your energy and defeat the slumps that you’ve started treating with sugar, but it will be worth your while. With a balanced diet and without using sugar as a go-to treat, you’ll build up your resilience, immune system, protect your wellbeing, and feel good every step of the way.

6 Tomato Practices You Need to Know

Gardening? Here are 6 Tomato Practices You Need to Know

Tomatoes are an awesome treat due to their versatile uses.

If you have a garden, use this fresh farm fruit in salads, sandwiches, sauces, and eat it straight off the vine-like apples. To gardeners, growing an unblemished, aromatic, and sun-ripened tomato is the ultimate win. Tomatoes are easy to grow with the right advice as you need to choose the right varieties and know the science and art of keeping them productive and healthy. What’s more, once you reap your bountiful harvest, what do you do with the excess? Hence you need to be familiar with the various tomato practices. From harvesting, storing, preserving among others to enjoy your tomato farming. In this article, you will learn about tomato practices you need to know.

 

Choosing the perfect variety 

When selecting tomatoes to plant and grow, you need to consider the perfect variety. Also, you need to sow it properly and take care of it as it sets root. There are two common varieties, the determinate and indeterminate varieties. The former will produce one large crop and die as the season ends. While the latter continues to produce fruit the whole growing season. Another variety is of generations-old seed that is specifically, appearance, taste, and other specificities, known as the heirloom. Choose a spot to plant the variety you choose, with well-drained soil, that is sunny and add compost to the mix to ensure that it gets the right nutrients. Ensure you start them from a nursery and you can sow them directly once the nights start to warm.

 

Get Smart with these Super Brain Foods

Without proper brain function where would we be? College is the perfect time to be feeding your brain the foods it needs to thrive. Not only can these foods help you ace exams, improve your memory, and help you think more clearly, but they can also protect against alzheimer’s disease and dementia in the future. Here is a list of 12 amazing foods for the brain:

  1. Avocados – If you know me, you know I’m totally obsessed with avocados! I like them in everything from smoothies, to salads, on sandwiches, and even alone with a dash of sea salt. Avocados contain great amounts of vitamin E and healthy fats, for super skin health. Lecithin, which is prevalent in avos, is important in proper brain function. Avocados are a great source of healthy monosaturated fats that supports healthy blood circulation to the brain. They are loaded with potassium, B Vitamins, Vitamin C, biotin, folate, calcium, copper, iodine, iron, magnesium, manganese, phosphorus, zinc, and fiber. Currently, 75% of adults over 70 aren’t meeting their daily magnesium needs, so if you want an extra magnesium boost, you can try magnesium supplements from RnA ReSet.

  2. Blueberries – Blueberries reign supreme when it comes to anti-oxidants. They are anti-aging and have been proven to fight cancer too. Dr. Steven Pratt, who is staff at Scripps Memorial Hospital in La Jolla, CA., says that animal studies have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease and/or dementia.

  3. Raw nuts and seeds. I say raw because raw nuts and seeds contain more nutrients and are considered a live food (superior for your health). These tasty chewables are fantastic sources of vitamin E that nourish your brain and prevent premature aging. Walnuts, hazelnuts, Brazil nuts, macadamia nuts, almonds, cashews, sunflower seeds, sesame seeds, flax seed, hemp seeds, and nut butters…they are all winners in my book!

  4. Celery Proven to alkalize your body which in short means less health problems. Celery has an extremely high mineral content that normalizes the body’s acid/alkaline balance. Celery is full of Vitamins B3, B5, C, E, K biotin, folate, magnesium, manganese, calcium, iodine, molybdenum, phosphorus, potassium, selenium, sodium, zinc, and fiber.

  5. Oils Our brain needs lots organic, cold-pressed, virgin oils for optimal function. Organic Extra virgin olive oil, flaxseed, hemp and coconut oil are all an important part of every healthy diet. Try to eat these oils without heating them as much as possible for best results.

  6. Cacao In the coffee plant family, but sans the jittery side effects of caffeine. Cacao works on the pleasure hormones in the body and provides mental clarity and optimum function. The flavonoids in cacao are high in antioxidants that work wonders on brain function.

  7. Cucumber Silica is an important in connective brain tissue and it just so happens to be in mighty cucumbers. Filled with a high water content and minerals in abundance, cucumbers are healing and hydrating. Nutrients include vitamins B3, B5, C, K, beta carotene, biotin, folate, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, silica, zinc.

  8. Apples Recent studies show that america’s favorite fruit may reduce the risk of a few types of cancers as well as protect the brain from Alzheimer’s and Parkinson’s disease. Nutrients include vitamins B3, C, E, K, Beta Carotene, biotin, folate, calcium, chromium, iron, magnesium, manganese, phosphorus, potassium, zinc, fiber, and carbohydrates.

  9. Lettuce Who doesn’t love a big ‘ol salad? Romain cleanses the blood, relax the nerves, and eliminates excess fluid. It also contains lactucarium (a natural relaxant), which calms the nervous system and promotes sleep. There have been reports of lettuce providing a mild sensation of euphoria. The green in lettuce is the wondrous chlorophyll that detoxifies the blood and liver. Nutrients include B1, B3, B5, C, E, K, Beta Carotene, biotin, folate, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, silica, zinc.

  10. Eggplant The most noteworthy benefit of eggplant is something called nasunin. Nasunin is an anthocyanin that protects cells in the brain from free radical damage and aging. Nutrients include B3, C, K, Biotin, Folate, Beta- Carotene, Calcium, Iodine, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Fiber.

  11. Goji Berries The new “it” superfood and for good reason. Goji Berries contain various phytochemicals which protect against eye deterioration and act as an anti-bacterial compound. They also have polysaccharides which boost your immune system. Goji Berries are also said to benefit sexual function and the liver. Nutrients include B1, B2, B6, C, E, Beta Carotene, folate, calcium, iron, phosphorus, potassium, selenium, zinc, fiber, protein, omega 3 and omega 6 fatty acids.

  12. Water Though not an actual food persay. Water is a total brain “food”. The number of how much water our bodies are made up of keeps on growing. It used to be 75% now it’s up in the 80’s! Just like all our cells, our brain cells need water to thrive! A study at Ohio University showed that people who stayed well hydrated scored significantly better on tests than those who were dehydrated. So drink up!
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