Diet Archives

Simple Steps to Create a Sustainable Eating Plan for Women

As a woman, it’s essential to understand the importance of nutrition in maintaining optimal health. Eating healthy is key for women since our bodies require specific nutrients and vitamins to keep us balanced and strong. But understanding how to create a sustainable eating plan can feel challenging or overwhelming if you’re starting. Fortunately, there are some simple steps that anyone can follow to develop a delicious, nutritious diet explicitly tailored to their needs as an individual.

In this blog post, we will discuss why having a healthy eating plan is beneficial for all women, along with some practical advice on planning your meals ahead of time to provide enough energy to last you throughout the day while still giving your body what it needs. Read on for more details!

Importance of Nutrition For Women

A balanced and nutritious diet is essential for women to lead healthy lives. Our bodies require specific vitamins and minerals to support our daily functioning; without them, we can be at risk for various health issues.

Nutrition is vital in maintaining optimal health and well-being in women — from providing energy to regulating hormones to helping build strong bones and muscles. It’s also essential to prevent chronic diseases such as heart disease, diabetes, and some cancers. A diet rich in fruits, vegetables, whole grains, lean sources of protein, healthy fats, and dairy products can help ensure that we get the nutrients we need while avoiding unhealthy processed foods high in sugar.

Planning Meals Ahead of Time

One of the best ways to ensure that you’re eating a healthy and balanced diet is to plan your meals ahead of time. This will save you time and money by avoiding last-minute trips to the grocery store or fast food restaurants.

When planning, include all the essential food groups — fruits, vegetables, lean protein sources, dairy products, whole grains, and healthy fats — in your meals. It’s also important to consider if there are any dietary restrictions or allergies that need to be taken into account when creating your meal plans.

Also, look for top greens powders picks to add extra nutrients to your diet with minimal effort! Once you know what you want to cook for each day of the week, create a grocery list to make shopping easier and more efficient.

Portion control and Mindful Eating Habits

It’s not just about what you eat but also how much you consume that matters when creating a healthy diet plan. Portion control is essential in maintaining a balanced eating routine, as it will help you stay within your calorie budget and avoid overeating or binging on unhealthy snacks.

In addition, mindful eating habits can benefit women — such as taking the time to savor each bite without any distractions — since being aware of our food choices can help us make better decisions about what we put into our bodies.

Staying Motivated

Making sustainable eating changes can be intimidating initially, but they don’t have to be! You can follow a few simple tips to ensure you stick with your plan.

For starters, focus on small achievable, realistic goals — such as adding one extra serving of vegetables each day — so your progress is incremental and doable. Additionally, find ways to make meal prep enjoyable by using recipes with fresh ingredients or trying new cooking techniques.

Finally, reward yourself for sticking with your plan and stay motivated by remembering why you chose this path in the first place! By following these tips, you’ll be well on your way toward creating a sustainable eating plan tailored specifically to your needs as an individual woman!

Conclusion

Creating a sustainable eating plan tailored to your needs as a woman is essential for optimal health and well-being. Leveraging the power of nutrition, planning meals ahead of time, practicing portion control, being mindful when eating, and staying motivated are all key components in achieving this goal.

6 Things To Consider When Trying To Lose Weight

When it comes to losing weight, there are a lot of things to think about. What works for one person might not work for another, and that’s why it’s important to tailor your weight loss plan specifically for you. In this blog post, we will discuss six things that you should consider when trying to lose weight. Keep these in mind as you embark on your weight loss journey, and you will be more likely to see success!

1. Set Realistic Weight Loss Goals

While it’s important to set goals for yourself, you need to make sure that they are realistic and achievable. Setting extreme weight loss goals can be detrimental and lead to failure. Take the time to create a plan that is reasonable and tailored specifically to your unique needs.

In addition, think about the time frame in which you plan to reach these goals. Setting short-term and long-term goals can help you stay motivated and on track.

2. Fuel Your Body Properly

When trying to lose weight, it’s important to make sure that your body is getting the proper nutrition. Eating a balanced diet full of whole grains, lean proteins, healthy fats and plenty of fruits and vegetables will help ensure that you are giving your body the fuel it needs.

Additionally, try to limit processed foods and sugary snacks. Instead, use fat burning supplements that will aid in your weight loss journey. Make sure that you are familiar with the ingredients and their potential side effects before taking any type of supplement.

3. Incorporate Exercise into Your Routine

Exercise is a vital component of any weight loss plan. Not only does it help with burning calories and building muscle, but it can also be great for boosting your mood and energy levels. Make sure to find an exercise that you enjoy so that you don’t get bored too quickly.

4. Track Your Progress

In order to stay motivated and on track, it’s important to keep track of your progress. This can be done in a variety of ways, such as tracking your calorie intake with an app, weighing yourself regularly, or taking waist measurements. Setting weekly goals and rewarding yourself for reaching them can also be helpful.

5. Don’t Beat Yourself Up

It’s important to remember that weight loss takes time, and you may not see results as quickly as you’d like. If you are feeling discouraged, try to stay positive and celebrate the small victories along your journey. Additionally, don’t be too hard on yourself if you slip up – just get back on track and keep going.

6. Get Support from Others

Finally, don’t be afraid to ask for help when you need it. Whether it’s a friend, family member, or fitness expert, having someone to talk to about your weight loss goals can be extremely beneficial. Having support from others can help make the journey easier and more enjoyable.

By considering these six things when trying to lose weight, you will be better prepared for success. Remember to customize your plan according to your needs, and don’t forget to stay consistent and keep track of your progress along the way. Good luck on your journey!

The Keto Diet’s Advantages and Why It Works

Keto, sometimes known as “going keto,” results in significant fat loss and other advantages. If you stick to this diet regimen, you will lose weight quickly. You maintain a healthy endogenous insulin level.

You don’t fight with hunger, cravings, or other issues that hold your weight and your health hostage since the foods you eat assist balance your hormones.

Keto diets are likewise fraught with ambiguity. The next day, a celebrity swears by the regimen, and the next, an expert warns about the dangers of ketosis.

Here, we’ve sifted through the hype and ambiguity to uncover what science has to say about eating keto. Take this as your comprehensive guide to the ketogenic diet. You’ll discover the “ins and outs” of the keto diet, as well as why so many people choose to stay in ketosis in order to lose weight.

Would A Ketogenic Diet Work?

You see why a healthy diet or being in tosis may help you shed fat more efficiently, think of your brain as an automobile. Glucose as your body’s fuel: your body breaks food into glucose to obtain energy.

But what if your liver is unable to utilize all of the glucose available to it? After all, your automobile can’t run without petroleum.

Thankfully, your body doesn’t quite react in this way. Ketones are a type of backup fuel produced by your liver from fat, which puts your brain in a stage known as ketosis.

You minimize your energy and protein intakes on a meal plan, which results in a high-fat diet. If you don’t drink enough grains or protein, you won’t have just enough glucose to fuel your body. As a backup biofuel feedstock, your body turns the fat you eat and cellular ketone bodies.

You’re using fat as a fuel source!

Ketones are regularly produced by your body. Ketones, on the other hand, take the form of insulin as your body’s principal fuel source while you follow a ketogenic diet, and you experience ketosis.

It can take days or weeks to switch from glycogen to ketones, and keeping it up can be tough. Even small amounts of calories or too much energy might make keeping your stomach in ketosis harder.

As a side effect, keto is a very restrictive diet. To keep that method going, you’ll need to eat a lot of fat. To go into and stay in ketosis, you’ll need to eat an 80–90% caloric density. To put it another way, macronutrients will account for the majority of your calories.

Kept a close check on your muscle mass. Excess nitrogen can be turned to carbohydrate, which keeps you from going into ketoacidosis. The amount of nutrients you take on one diet is limited.

Carbohydrates should be kept to a bare minimum. To keep in ketosis, limit your carbohydrate consumption to 20 to 50 grams a day every day. Consider this question to put it in perspective: A banana has around 25- g of carbs.

Checking to see whether you’re in ketosis. You are not required to do so, but blood, urine, or breath tests can be used to determine the level of ketones produced by your body.

Ketogenic diets might be tough to stick to at initially. Some devotees, on the other hand, swear by the strength and other therapeutic properties they provide.

The Keto Diet’s Advantages

At least in the short term, studies show that keto diets produce great and rapid outcomes. They also could help with conditions like type 2 dm therapy.

Many reasons contribute to these advantages, including:

–The amount of insulin in the body should be lowered. If you eat foods high in sugar and, to a lower extent, protein, my blood glucose rises. Insulin lowers blood sugars by transporting carbs to our uptake of glucose or storage as glycogen. On the other side, high insulin levels, which can occur once you ingest too many carbohydrate, might stifle fat loss. On even a keto diet, hormone levels are kept low. Low blood sugar levels allow your body to more directly obtain fat stores for fuel.

–Hormonal balance is important. Aside form insulin, keto diets can help with the regulation of other hormones. All of those hunger-regulating enzymes are leptin, a hormone that tells your brain to stop eating. Ghrelin, on the other hand, has the reverse effect: it encourages you to consume more calories. Because these and other emotions are in order on a keto diet, you’re less prone to experiencing feelings of hunger.

Inflammation levels are reduced. Obesity, as well as disorders such as diabetes, are linked to chronic inflammation. Sugar is an inflammatory food in all of its forms. You keep your sugar and overall carbohydrate intake very low on a keto diet. Inflammation levels are reduced when this method is combined with complete, unprocessed foods.

These and other keto diet benefits assist you in losing weight and lowering your risk of disease. Ketogenic dieters also claim to have more energy, attention, and mental clarity.—

About The Author

Esmé Gelder has dreamed of being a pediatrician since she was a little girl making rounds with her mother. She grew up in St. Louis and then she received her medical degree from St. Louis University School of Medicine and completed her pediatric residency at Cardinal Glennon Children’s Medical Center.

10 Tips if You’re Going Gluten Free

Many people go their whole lives without thinking twice about their diet. Others have uncomfortable side effects that make them reflect on their meals. Whether your doctor recently recommended a dietary change or you want to try the latest fad, use these tips if you’re going gluten-free. You’ll better understand how to pick healthy foods and get what you want from your diet.

Understand What Counts as Gluten

What is gluten? People often mistake it as only a form of flour. Those who try going gluten-free often mention how much they’ll miss bread or pasta, but gluten is much more than that. It’s the term for a protein that binds ingredients together to form foods beyond pastries and muffins. It’s also in commonly found food products like:

● Crackers

● Cereals

● Soups

Avoid anything wheat-based or food containing barley, triticale or rye to maintain your gluten-free diet. It will prevent harmful side effects for your health or keep you from achieving whatever health goals you’ve set for yourself.

Switch to Stainless Steel Cookware

Think about a time when you had a non-stick pan. It likely became scratched from metal spoons or spatulas. Food clings to those scratches and burns, but you might not know what’s left behind on those scratches after a thorough washing. Gluten can remain on areas where the non-stick coating has worn away, so switch to stainless steel cookware to ensure safe meal preparation.

Separate Your Pantry Foods

Anytime someone makes a significant lifestyle change, it takes time to adjust. Accidents happen, but you might not be able to afford dietary mistakes if you have a gluten sensitivity or allergy. It’s safer to separate your pantry foods if you have gluten products in the house for family members or roommates. Adding clear labels to all foods is another way to prevent mixing up ingredients.

Make a Homemade Flour Blend

Corporations know people will pay more for convenience. You might find gluten-free flour in a gluten free grocery store, but they’ll likely have premium prices. It’s much easier to make a homemade flour blend that you can use in numerous recipes, like pizza or bread.

Combine safe ingredients like white rice flour, xanthan gum and tapioca flour and sift to combine. You can substitute your new flour for most varieties required in gluten recipes. With the correct conversion rate, you’ll get the same textures and flavors as your most beloved traditional meals.

Research Your Favorite Restaurants

Heat won’t burn gluten away, so it’s crucial to research your favorite restaurants. Ask if they fry everything in one fryer or if they have a separate fryer for gluten-free food. The shared oil will make gluten cling to food that would otherwise be safe to eat.

Cross-contamination can occur in numerous other places, like toasters and cutting boards. If you’re going gluten-free, only visit restaurants that take gluten separation seriously.

Opt for Wine or Cocktails

Most types of beer use brewer’s yeast, which is a type of gluten. Unfortunately, that means that anyone who wants to avoid gluten should look elsewhere for a relaxing beverage. You could replace your favorite beer with hard cider, wine or cocktails. Just ensure that you know what’s in your cup. Some mixers and syrups could still include gluten if they’re pre-made.

Check the Ingredient Labels

You’ll have to start checking the ingredient labels on everything you want to buy. Some foods might seem safe, but you’d be surprised at what contains gluten. Many people believe soy sauce is safe, but it uses gluten as a binding agent unless stated otherwise on the label.

Broths, candy and roasted nuts can also secretly use gluten-based ingredients. Checking the ingredient lists becomes easier once you feel confident identifying gluten in things like traditional flours and yeast.

Get Comfortable Saying No

People will mean well when they offer to take you out to lunch or give you desserts for the holidays. Sometimes you might accept things with a gracious smile and give them to someone else. Other times, you’ll have to be comfortable saying no. You’re the best person to make decisions about what’s good for your nutritional health. Your well-being comes before pleasing anyone, even if they have good intentions.

Pay Attention to Side Effects

It’s always wise to listen to your body. You could have new or reemerging side effects if gluten sneaks into your meals and snacks. Look for common side effects of gluten intolerance if that’s your motivation for going gluten-free, like:

● Diarrhea

● Skin rashes

● Extreme fatigue

If you experience anything abnormal for your health, it might mean you have to start an elimination diet again. Go back to the basics and slowly add more foods to your routine until you can pinpoint which foods triggered your symptoms.

Work With a Nutritionist

Starting a new diet and eliminating such a common ingredient can feel overwhelming. Meeting with a nutritionist will make everything much more manageable. They can provide useful materials for learning how to grocery shop or cook. With guidance from an expert, you’ll settle into a helpful new routine that will quickly begin to feel effortless.

Try These Tips When Going Gluten-Free

There are many reasons why people change their diets, but it isn’t always easy. You can use these tips if you’re going gluten-free to have fun through your adjustment period and have a great experience with your new lifestyle.

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About The Author

Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find herin a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.

The ReshapeMe Fitness App – How it Works and Why You Should Get It

I’m someone who likes to eat clean as much as I can. But, with busy schedules, it makes it really hard to take time out of my day to search for recipes that I can incorporate into my meal planning.

That’s why when I tried the ReshapeMe Fitness app I was pleasantly surprised to see a set of recipes waiting for me.

As a background, the ReshapeMeFitness app is a home diet and fitness tracker with four stars and 1,000 ratings on the app store. With a subscription, a user can access personalized workout routines and diet plans that are tailored to their goals. For me, I wanted to see what the meal plan portion of the app could give me and I’m so glad I gave it a try.

Some of the meals I ate included:

Avocado toast (The Rustik Oven Hearty Grains & Seeds Artisan bread with everything bagel seasoning)

Chicken rice bowl (subbed rice for quinoa)

Chicken wrap (whole wheat tortillas, hummus, tomatoes, chicken, and lettuce)

Berries and fat-free Greek yogurt

Banana roll (bananas, subbed coconut butter with peanut butter, and whole wheat tortillas)

The things I was looking to monitor most while following this meal plan were energy level, sleeping habits, focus, and overall health. I can confidently say that all of the above improved and it’s all thanks to following this healthy, clean eating diet.

Of course, in doing it for a short amount of time, I knew I wasn’t going to lose weight, but I was still able to see results with energy and focus level which is huge.

On the app are also personalized workout plans where you can select the area of your body you’re looking to work on and how long you’re looking for your workouts to be, and it will give you multiple options that fit those criteria. You have the option of beginner, slightly active, and very active workout routines which fit everyone’s lifestyle choices, no matter what they are. The app also tracks steps, as well, which is great if you have a job where you’re up and moving during the day.

If some or none of the plans look good to you, you can also log your own workouts and meals as a replacement.

If you’re looking to download the ReshapeMe Fitness app, Puckermob has a promo code that will give you 50% off a six-month subscription with a free month included. Get the app now to get started on your goals and see where your health and wellness will improve just from simple changes in your lifestyle.

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About The Author

Emmie Pombo is a latte and tattoo-loving Tennessean who specializes in mental health and beauty writing. She holds a degree in Journalism and a certification in Makeup Artistry and Airbrushing. Follow her on Instagram, Facebook, and Twitter.

How the Fitness Apps are Becoming the Secret Ingredients of Better Health

Nowadays, everyone wants to be in shape and look great. So, they decide to join a gym or go for the trending fad diet as a part of their New Year resolutions. But we all know that these resolutions don’t prevail for more than 15 days tops.

We then start to desperately think why can’t there be a magic wand to help us get in shape? Well, technology seems to have spawned a magic wand for those who need an able companion in their quest for a fitness-oriented lifestyle. There are many mobile apps which focus on fitness and helps us meet targeted health objectives.

From step counters and calorie counters, to medicine reminders, fitness apps have everything in it. Being active and staying fit with these apps makes you get the best version of yourself. These fitness apps are one of the best weapons in the war against that ever-increasing number on weighing scale.

Let’s see how fitness mobile apps can make you feel fit and what benefits they offer.

Fitness Mobile Apps are Motivating

One of the best features of fitness and health apps is that they give you motivation. Many apps provide online communities, push notifications, and virtual challenges.

As a result, you get a nudge in the right direction as you work out daily towards a larger goal of targeted health depending on your specific needs. Such motivation keeps you encouraged and determined to achieve the desired level of fitness, without letting go of the determination.

Better Accessibility and Convenience

It’s a simple fact that today, we are living in tech-savvy times and we always carry our mobile phone with us. This provides ample opportunities for technology to blend with fitness and deliver incredible outcomes.

It makes fitness and health apps an easy option for us to get and stay fit and fine on the go. These apps keep no room for excuses such as “I don’t have time to go to the gym” or “It’s very difficult for me to keep track of the daily workout routine”. Besides, the tools are readily available right at your fingerprints nearly all the time. So, you can use them anywhere, anytime.

Easy to Use

Most of the fitness apps are designed to give a hassle-free, seamless user experience to users. They are designed with easy to navigate user interface. You just have to set some criteria and answer some questions such as age, gender, weight, and fitness goals. That’s it. You are all ready to use these apps to achieve your desired fitness goals.

This helps you get deeply personalized health and fitness experience with the help of technology

Affordable and Unique Way to Get New Workout Regime

Many fitness and health mobile apps you can download for free. It makes it an inexpensive way to invest in your health and wellness. Today, people are becoming more serious about their health and fitness.

As compared to the past few years, the number of people who taken up a gym membership has increased swiftly. As a result, the trainers are coming up with new workout regimes to keep the people motivated and help achieve their goals effectively.

But what if you aren’t able to join the gym because of your busy schedule? In such a condition, fitness mobile apps are the perfect and affordable solution for you. They complement your gym sessions well and help keep up the momentum in your journey towards optimal fitness.

Some mobile apps also have blogs and articles that can give you some of the best and most-effective workout ideas to achieve your fitness target.

Helps to Set You Realistic Goals

We all aim to look like models or have some role models. But, we don’t follow a healthy lifestyle. We are trapped in an inactive lifestyle and jobs which offer little or no room for fitness. If you set an unrealistic goal at the beginning of your workout regime then you can hardly sustain it.

There are some apps such as couch to 5k that helps to set up realistic goals within the desired time frame. They take the user to the next level of exercise only if he/she has achieved his/her previous target. It helps users to sustain their exercise regime which is tricky and challenging for beginners.

Monitor Your Diet Plan Everyday

Our diet plan is as important as our fitness regime. If you are worried about what you are eating and how you are eating then there are many apps to advise you about hale and hearty options of food to pick or the nearest dietary store

They also provide valuable information on healthy methods of cooking, and calculate the number of calories you consumed and need to burn. An app like MyNetDiary is one of the popular apps in this category.

Real-Time Tracking of Your Progress

Of course, you have to set realistic goals but you must observe the day to day results to check if it is working for you or not. The fitness apps help you to track your progress and let you know whether you are going in the right direction or not. If you are not observing any progress, it’s time to change your workout plan.

Stay Connected With People Having Same Fitness Goals

To attain your desired fitness goal, it is imperative to have support and technology has made it possible for people to do so. By using mobile apps, people can connect to strangers that have the same fitness goals.

They provide a new member with advice and tips on how to do remained focused without losing sight of the bigger goal. Some fitness apps are even linked to social networking sites so it helps to build an inspiring community of fitness freaks and offer healthy competition among members.

In summary, the above-discussed few points demonstrate how well the fitness industry has combined the latest technology into itself. They have done a tremendously good job that these days even the most basic use of technology in the fitness industry makes you feel like they have been around for ages.

Now, what you are waiting for? Start using fitness mobile apps and let technology make your workout smarter.

Intermittent Fasting as a Couple – 5 Tips for Success

These days, more and more people are realizing that intermittent fasting has tons of health benefits.

It can help you prevent various chronic illnesses, and even reverse some of them (like type 2 diabetes).

But what if you wanna try intermittent fasting, and your partner’s not on board?

Today I’ll share a few tips and suggestions about how you can implement intermittent fasting as a couple, or a family.

Discuss Your Goals

First off, it’s a good idea to sit down and discuss your motivation with your partner. In other words, don’t just tell them you want to try fasting, talk about the frustrations that made you want to try this in the first place. Then tell them your health goals, how you think fasting can help, and what sacrifices you’re willing to make.

If you spend some time chatting about these issues, your partner is a lot more likely to be supportive. In some cases, they may even decide to try it out with you.

Choose Breakfast or Dinner – Whichever is More Convenient

The easiest way to start intermittent fasting is to simply shift the timing of one of your meals, at least one day per week.

In other words, you could delay breakfast by a couple hours (or skip it). On the other end of the spectrum, you could eat dinner a bit earlier (or skip it).

Talk to your partner about which meal is more important to them, in terms of sitting down and eating together. Most people prioritize dinner, because it has a stronger social element, but other people may be the opposite.

And don’t forget, you don’t have to do it the same way every day because…

Fasting is Flexible – Adapt to Your Schedule

One of the great things about intermittent fasting is that it’s super flexible. You don’t have to do it the same way every day, which makes it really convenient and adaptable to almost any lifestyle.

For example, you may find it convenient to skip breakfast on weekdays, but perhaps you like having a special breakfast with your family on weekends. And that would be totally fine.

Keep track of what works for you over time, and talk to your family about it. See what works for the best for everyone involved, and then get into a routine.

Focus on the Benefits

If you think about it, fasting can actually be really convenient and save you time and effort.

For example, think of all the time and effort you could save in terms of shopping, cooking, and clean-up if you skipped breakfast (or dinner) a few days per week.

Notice these “wins” and bring them up when you talk to your family members. That will help you remember the positive benefits you get from intermittent fasting (other than the health benefits).

If You Have Kids…

In addition to your partner, having kids throws an extra wrinkle into the situation.

Here are a couple tips you can try if you have kids:

First, even if you’re going to skip breakfast you could still sit down with your kids when they’re eating breakfast, and drink a cup of black coffee or some type of tea.

It’s ok to drink coffee, tea, or something like apple cider vinegar while fasting because they have almost no calories and don’t really disrupt your fast. And by having a drink you can make it seem like you’re still “participating” in the meal.

If you decide to skip dinner you could do something similar. This is a good way to still have that family time while getting the health benefits of fasting.

Final Thoughts

Intermittent fasting has a ton of health benefits, but sometimes it can be challenging to coordinate as a couple, or with family members.

Overall, fasting is super flexible and it’s worth using a little bit of creativity to figure out something that works.

By implementing intermittent fasting into your lifestyle, you’ll be more likely to live longer and avoid illness, which means you can spend more quality time with your family in the long run.

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About The Author

Ben Tanner is a physician assistant / PA (similar to a doctor) with experience working in the emergency room, family practice, and urgent care. After observing the devastating complications of diabetes and other chronic illnesses, he started a website about fasting to help other people take control of their health.

Why You Should Consider A Spring Detox

Spring is the time of renewal and cleansing, not only within nature but also within ourselves. According to the ancient Chinese, in spring the liver function and detoxification are most active, which makes Spring the best time in the year for such a cleanse.Though some people argue that we don’t need any special detoxification periods as our bodies are fully capable of doing it. However, even though this is somewhat true, our bodies sometimes simply cannot handle all the daily stress and pressure that we put them through. And precisely because of that, we need to dedicate a certain period of time to cleanse. Here is how to boost your self-care energy with a spring cleanse.

When it’s time for a detox

Our bodies have their ways of telling us when we need to make some changes such as slowing down or even detoxifying. For example, headaches, fatigue and slow metabolism might be indicators of a need for cleansing. Also, skin conditions such as acne, eczema or rashes may be the causes of hormone imbalance which is related to diet. Moreover, symptoms such as hair loss, sensitivity to smells and poor concentration might be telling us that it’s time for some serious changes. Of course, that doesn’t mean that we should wait for these or any other symptoms to start our annual cleanse.

Getting Started

When you decide to detoxify, you should consider a few things because there are right and wrong ways of doing it. The wrong way can cause more damage to our bodies, so we should be careful not to harm our bodies. If you are a starter, first of all you should make some changes to your diet. It means that you should eat food rich in vitamins, minerals and protein that support detoxification. Also, you should avoid eating inflammatory foods such as food high in added sugar, trans-fats and GMO food. Furthermore, you’d better drink plenty of filtered water to keep your body hydrated. The next step is trying to do some exercises every day, at least a little bit, and also try getting at least 8 hours of sleep. And the most important thing to do is to avoid alcohol and coffee as much as you can.

Types of detox methods

We possess a few detoxification organs in our bodies. Hence, there are different types of detox such as lymphatic system detox, skin detox, liver detox, kidney detox, and alos bowel detox. The first one, lymphatic system detox, means daily skin brushing to enhance circulation and remove dead skin cells. The second one, skin detox involves, taking a bath with Epsom or Himalayan salts. Thirdly, Liver detox is achieved through eating organic whole foods such as kale, broccoli, cabbage, onions, garlic, leek, blueberries and others. The next one which is kidney detox is accomplished through the intake of dandelion leaf tea and nettle tea. And finally, for bowel detox, you should consume linseeds to stimulate bowel activity. If you want to include your friends as well, throw a Spring detox party with detox food and drinks on the menu; consider ordering a basket of fresh fruits from Fresh Hampers to make your party even more deliciously impressive.

Benefits of a Spring detox

Detox brings a myriad of benefits and ensures our wellbeing. For example, one of the vital benefits of going through a Spring detox is a better ability to cope with stress as by eliminating stimulants that cause adrenal fatigue. Because we can let them heal and cope with stress better when we have healthy adrenal glands. Detox can also provide us with a much–needed emotional cleanse by getting rid of negative feelings such as anger, sadness and fear. Moreover, we can think more clearly and be more focused on our daily tasks. There are many more benefits besides these few, of course, but it’s enough to know even this much to get us going.

Spring detoxication should be something that we do for ourselves every year, for the better mental and physical health of tomorrow.

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About The Author

Alison Pearson is an interior design student. She is a writer and designer, but her ultimate passion is fitness and health. She is also a bibliophile and her favorite book is “The Sound and the Fury” by William Faulkner. Follow her on Twitter.

Stay Full and Lose Weight with These Amazing Foods

Losing weight is a process. If you rush into it you may get zero results or damage your health. The key to shed those hated pounds is to pay attention to what you eat. It can be challenging to change the eating habits and say goodbye to processed food full of sugar and sodium, but not impossible. There’s a whole fantastic range of foods that are tasty and healthy you can have in your diet instead. When it comes to dieting, the following are the best foods to keep you full while getting rid of unwanted weight.

1. Water

Water has a lot of impact on appetite and satiety. Having a glass before a meal will make you eat less, potentially leading to weight loss. Juice and carbonated beverages are full of calories, sugars, and additives that can cause you to gain pounds and bloat. If you don’t like the taste of water, infuse it with citrus fruits, cucumbers, or herbs, like mint. Warm water with a squeeze of lemon first thing in the morning can boost your metabolism and help with melting fat.

2. Broccoli

Movie stars regularly eat a broccoli-based diet when they have to lose weight and get in shape for a part. This is no surprise since broccoli has a fiber that can improve the way your body absorbs and stores food. You can eat it raw in the salad or as a snack, or you can prepare it on the stove and in the oven. It certainly helps for weight loss that one cup of broccoli has only 30 calories and lots of folate and vitamin C.

3. Turkey

Turkey is a lean-protein type of meat that is considered one of the healthiest you can have in your diet. Besides protein, it’s also rich in selenium, zinc, vitamin B group, and phosphorus. You can use it as ground meat, steaks, or roast it in the oven whole. To keep it low in calories, remove the skin and stick to the light meat, especially during Thanksgiving when the table is full of varieties of food.

4. Greek yogurt

Greek yogurt may not sound like food that will keep the hunger away, but its high protein content will do just that. Some people may find Greek yogurt a bit bland, but adding chia seeds, fruits, and oats can improve the taste and make it more nutritious. If you are a fan of smoothies, try this dairy product instead of milk for a more creamy texture and enhanced flavor.

5. Kefir

Kefir looks like yogurt and is also a probiotic, only healthier because it has more protein and less sugar. A 2016 study concluded that kefir can lead to weight loss like other dairy products. Low-fat kefir can improve your lipid profile and help with losing a few pounds by keeping you full. However, too much kefir can have the opposite effect and cause weight gain, so don’t drink more than two cups per day.

6. Celery

Munching on celery doesn’t burn calories (as claimed by the supporters of negative calorie foods), but this veggie is full of antioxidants and vitamins. However, since celery is low in calories, don’t use it as a substitute for meals, but as a healthy snack. Thanks to its dietary fibers and high content of water, you will control your cravings and feel full for a while.

7. Chia seeds

Chia seeds are always there when people talk about weight loss, and rightfully so. Two tablespoons of chia have 10 g of fiber which is almost 40% of the daily recommended intake. Prepare them by leaving them to soak in dairy or plant-based milk, water, or low-fat yogurt. After a while, they will turn into a pudding-like mixture that can prevent you from overeating by giving you the sensation of fullness.

8. Eggs

If you want to bring variety into your breakfast don’t abandon good old eggs. Sunny-side up, scrambled, cooked, or poached — they are a protein source that will keep hunger away. Not to mention that one egg has barely 1 g of carbs and lots of protein. Add to those antioxidants, amino acids, and healthy fats that one medium-sized egg has, and your day is off to a good start.

9. Salmon

You probably already know salmon is an amazing source of omega-3 fatty acids, but it’s also helpful for increasing protein intake. Fatty acids from fish may tell your thyroid to signal the liver to burn more fat, boosting your weight loss efforts. While you can take omega-3 as supplements, the deliciousness of salmon is irreplaceable, even if you have it as sashimi or sushi.

10. Lean beef

Lean beef is one of the finest red meats on the market full of iron, protein, and zinc. Its low fat and diminished calories make it perfect to include in the weight loss diet or if you want to eat healthily. A tip: rosemary, butter, and pepper will enhance the taste and give the meat a juicier texture when grilling, roasting, or frying.

11. Dark chocolate

It may seem too good to be true, but dark chocolate is actually good for weight loss. This is because it has flavonoids — antioxidants also present in kale, berries, and parsley that can increase the burning of calories and prevent fat gain. Just make sure that when you are buying chocolate, you choose the bar with at least 70% cacao.

12. Protein shakes

You may be focused on burning fat, but what about the muscles? If you are planning to lose a lot of weight, gaining muscle mass can get your body toned and prevent the forming of excess skin. You can choose between creatine, whey, rice, soy, and other shake powders to use as a dietary supplement. This is a great option for busy people to replace one meal during the day, as well as for those who exercise to boost building muscle strength.

13. Sauerkraut

Sauerkraut is obtained the same way cucumbers and kimchi are made — by using the pickling process to ferment finely chopped cabbage. This nutritious food is good for the immune system, digestion, and weight loss. If you add caraway seed and diced apple to your sauerkraut and have it with whole wheat bread, it will keep you full as a light lunch until dinner.

14. Spaghetti squash

Pasta is a wonderful dish, but the one known to give you extra pounds. Spaghetti squash is an excellent replacement full of fiber, potassium, and vitamin A. One cup of this veggie has 40 calories which are considerably less than the same amount of pasta has. This veggie is gluten-free and goes great with turkey meatballs or low-carb pesto sauce.

15. Almonds and pistachios

Nuts, in general, are a good choice to snack on until the next big meal since they have a high amount of fiber and protein. Almonds and pistachios are among the best allies to have when working on losing weight because they can lower cholesterol and improve triglyceride levels. If you have trouble with belly fat, these two nuts can help you to get rid of it faster, especially unsalted almonds.

16. Apples

Based on the U.S. Department of Agriculture, one apple with skin weighing 100 g contains 85.56 g of water, 2.4 g of fiber, and 13.81 g of carbs. This makes them a filling replacement for unhealthy snacks that will keep you full between the meals. Since one raw apple of medium size has less than 100 calories, it’s perfect to have it as a dessert instead of cakes and pies.

17. Kale

Kale is popular in diets for a reason — this veggie is a fiber-bomb that will keep you satiated for a long time. The high level of antioxidants can be beneficial against inflammation that may cause weight gain. If you consider kale rough, rub leaves with lemon juice or olive oil to make them smoother and more pleasant to eat. You can make a salad with chopped kale instead of romaine or iceberg for a healthier and tastier option.

18. Beans

Beans, alongside chickpeas and peas, are the type of food that can contribute to your weight loss. Protein-rich, fibrous, and full of genistein, this food will not let you get hungry and is terrific support for a fat-burning diet. Use them in salads or stews, or you can turn them into a puree and add garlic and bay leaf to enhance the taste.

19. Lentils

A 2007 research showed that having legumes in a low-calorie diet can be beneficial for weight loss. Genistein is one of the ingredients of lentils that showed the potential to reduce adipose tissue and body weight. Packed with protein and fiber, lentils will keep you hunger-free and normalize LDL levels, also known as bad cholesterol.

20. Oatmeal

Oatmeal is a fine choice for breakfast if you are on the weight loss program. Based on science, it will keep you full and lower the calorie intake during your next meal. Play with tastes by adding berries, almonds, and different types of “kinds of milk.” More importantly, fruits will sweeten the oatmeal, so you won’t have to use sugar or syrup.

21. Whole grains

Whole grains are good for you, and unlike refined-grain products, they can help with weight loss. Quinoa, barley, bulgur, and brown rice are some of the options you have to bring whole-grain foods into your diet. Pasta, breakfast cereal, and bread are made from these, but you can also use them as stuffing or side dishes. High in fiber, you won’t get hungry fast after a whole grain meal and will also get a boost of magnesium, antioxidants, protein, and B vitamins.

22. Sweet potatoes

Sweet potatoes are delicious in any way you make them: baked, pureed, and roasted. One sweet potato can have 25% of the daily fiber requirements and 4 g of protein, both to keep your belly full. The taste is sweet and goes well with meat or fish, especially if you sprinkle it with some cilantro, garlic, and olive oil. More importantly, one large potato has less than 200 calories and ten times the recommended values of vitamin A.

23. Avocado

Talking about weight loss can’t continue without mentioning avocado. This fruit has the characteristic to reduce hunger because of the monounsaturated fats that speed up metabolism. It’s enough to eat half an avocado to stay full for hours. Also, avocado is full of unsaturated fats that may prevent fat from forming around your belly. Consider using avocado oil, too, which has a similar effect as the fruit for losing the undesired weight.

24. Cottage cheese

Cottage cheese is a dairy food that has high levels of protein and low content of fat. You can eat it with fruits, spread on toast, or in salads. It’s even yummy in smoothies or if you add it to pancake batter. If you don’t like yogurt, cottage cheese is a splendid replacement and sometimes even less caloric. To put it into perspective, 100 g of whole milk yogurt has 165 calories, while the same amount of cottage cheese has 100.

25. Peanut butter

You may be confused seeing peanut butter on this list, but it’s well deserved since it can make you full and thus reduce the appetite. The amount of fiber, protein, and monounsaturated fats in this food can help you reach your desired weight. However, always read the labels on the jar since some manufacturers add corn syrup and other additives. The right peanut butter should only be made from peanuts, salt, and just a drop of oil.

All in all

Before you change your diet, consider what foods you enjoy eating. In most cases, you can find healthier and less fattening replacements that will help you lose weight. The key is to include foods that will make you full and help you control your cravings. Moreover, they will prevent you from being hungry and overeating by having regular meals full of fiber and protein.

About The Author

Nina Simons is a lifestyle blogger and an avid traveler passionate about interior design and creative DIY projects.

How to Detox After the Holidays

It happens every year. The holiday temptations are just too much to resist. After all, how can you say no to that gorgeous cheese plate, those yummy Christmas cookies, or that delicious holiday ham? And let’s not forget the cocktails, pumpkin spice lattes, and eggnog. But once the holidays are over, all of that overindulgence is bound to leave you feeling more than a little bloated and sluggish.

There’s no doubt that most of us could benefit from a reset after the holidays. But that doesn’t mean you need to kill yourself at the gym or live on celery sticks for the next few weeks to get things balanced again. With a little support and a nudge in the right direction, your body can detox itself after the holidays. No crash diet required!

Back to Basics

Sometimes it’s the simplest changes that can have a positive impact on how you feel. Lemons are known to offer several health benefits, including stimulating digestion. When you combine the benefits of lemons with water, you’re also hydrating your body, which is key in order to detox and feel better in general.

Start each day with a cup of warm water and fresh-squeezed lemon to nudge your digestive system into motion. And then, sip on lemon water throughout the day to keep your liver and kidneys in tip-top shape and encourage the detoxifying process.

Green tea is also great for digestion and boosting metabolism. You can even add lemon to your green tea for an extra boost. If you’re suffering from heartburn, indigestion, gas, bloating, or irritated bowels, try sipping on fennel tea after meals. It soothes the digestive tract and calms the stomach while improving digestion.

Nourish Your Body with Fruits and Veggies

It’s tempting to skip meals after you’ve overindulged, but you’re much better off nourishing your body with nutrient-dense fruits and veggies that are also hydrating. When in detox mode, limit your intake of animal proteins and go for plant-based proteins instead. Plant-based foods are easier on the digestive systems and will support your body’s efforts to detox itself.

Consider Colon Hydrotherapy

Colon hydrotherapy is a safe and gentle way to improve your digestion, remove harmful toxins and excess waste from your intestines, and rebalance your gut. A colonics treatment will reset your digestive system by cleansing your bowel. Not only that, but colon cleansing can also give you an energy boost, improve your mood, relieve chronic headaches, clear up acne, and reduce joint pain and inflammation throughout the body.

Try Intermittent Fasting

Intermittent fasting is a great way to give your digestive system a break without having to endure a full-on fast. It can help you lose weight and detoxify your body without feeling like you’re on a diet. To do an intermittent fast, eat your last meal of the day no later than 7 PM. When you get up in the morning, have a cup of bulletproof coffee to help you feel satiated until lunchtime When you’re ready to break your fast, eat a healthy lunch as you normally would. This will keep your body in a healthy fasting state for around 16 hours, forcing your body to burn fat as fuel and your gut to reset. You don’t need to do this every day, once a week is plenty.

Get Moving

Exercise is important for your overall health and giving your sluggish digestive system and metabolism a boost, but that doesn’t mean you have to drag yourself to the gym. Find a form of exercise you love, such as dancing, swimming, or simply taking long walks in the fresh air. Yoga is a great way to get your body back into balance, plus it relieves stress and boosts your mood. You could attend a class in your community, or stream one online.

Hit an Infrared Sauna

One of the easiest ways to get a good sweat going and detox your body is to hit an infrared sauna. Infrared saunas are more comfortable than traditional saunas because the infrared light heats objects in the sauna, rather than the air, which allows your body to get a good sweat going at lower temperatures. If you don’t have an infrared sauna in your area, a traditional one will still do the trick. Sweating is amazing for detoxifying the body and it may also you lose weight.

Get Your Probiotics

A healthy gut is essential for good digestion, detoxification, and weight loss. Probiotics are healthy gut bacteria that can rebalance your gut after you’ve overindulged. The best way to get your probiotics is to eat some probiotic foods every day, such as yogurt and fermented foods. You can also take a probiotic supplement to give your body an extra boost of healthy bacteria.

Most importantly, don’t beat yourself up for overindulging during the holidays. We all give in to temptation this time of year. The good news is, the damage isn’t permanent and making some simple changes to your lifestyle will get things back on track pretty quickly.