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Cutting These 8 Habits Will Help You Lose Weight

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Source: fhfn.org

Here’s the truth. If you are unsatisfied with the way you look there could be other reasons why you haven’t been able to maintain the perfect physique. Now that is not to say that some people can eat like garbage their entire lives and still look and feel great.

However, there are people out there who have to fight a constant battle between being overweight and being in shape. This could be a result of the bad habits you have developed over the years.

Here is a list of the 5 worst habits you may or may not have, however, take them into consideration and see if they apply to you directly.

1. YOU’RE TOO STRESSED

Stress affects your metabolism. This then provokes your body and your mind to crave more food, which leads to you eating more. You try and deal with your problems in other ways, one happens to be eating. This can be very bad for certain people. Relieve stress and you will see that your cravings will stop.

2. YOU’RE SKIPPING MEALS!

People tend to believe that if they eat less during the day they will lose weight. However, if you are eating one major meal a day your body will try to salvage all the nutrients and fats from that one meal. This could be bad for your health. Many people also skip breakfast, which is the most important meal of the day, and this causes you to eat more throughout the rest of the day. For the best results you should be eating 5 smaller portion meals a day, and be sure to never eat after 8 o’clock. That could be another reason why you haven’t been able to get shredded.

3. YOU EAT TOO FAST

Eating too fast can cause problems for many people for a long time. You’ve heard the old saying that you must chew your food 30 to 40 times before swallowing. Many people have questioned this process for many years, but it is in fact the best way to eat your food. It takes roughly 30 minutes for your body to digest food so that you know you are full. So, take your time eating, this will result in you consuming less food, which in turn would result in weight loss.

4. YOU STAY UP TOO LATE

Staying up late causes a hormone imbalance in your body, in specific leptin and ghrelin. Leptin is responsible for sending signals to the brain to remind your body that you are full, and ghrelin stimulates hunger. When you sleep you deprive these hormones of what they need to keep you healthy. This could be the reason why you eat so late, so avoid this by getting at least 7 hours of sleep each day.

5. TOO MUCH CAFFEINE

Consuming too much caffeine could increase the stress hormone in your body, otherwise known as cortisol. This hormone can make you crave foods that are high in sugar and fat. Can you guess what this might cause? If you were thinking that this might cause you to gain weight then you were right. Be careful when consuming caffeine, it does more than keep you up.

Kick these bad habits and you will be sure to see excellent results. If you throw some exercise in the mix you could be looking as good as you imagined in less time.

6. YOU EAT TOO MANY PROCESSED FOODS

Those extra pounds could be a result of you eating too many processed foods. These foods have high contents of fat and sugar, which do not help weight loss. Things like cookies, chips, frozen foods, and cakes are all contributing to your increase in weight. Ditch the processed foods and I guarantee you’ll see a difference on the scale and in the mirror.

7. YOU’RE IGNORING YOUR NEED FOR WATER

The bottom line is you may not be getting enough water. Many people do not pay attention to their bodies most basic needs. They tend to fill themselves up with beverages that are not healthy for them, or beverages that will help them put the pounds on. Drinking 2 liters of water a day will not only speed up your metabolism, but also leaves less room in your stomach. Water also reduces the risk of heart attack, headaches, and helps detoxify your body. Keep this is mind.

8. SHOPPING IN THE CENTRE ISLE OF THE GROCERY STORE

The center aisle of your grocery store most likely contains all the processed foods and drinks you have come to enjoy over the years. Here’s a tip for weight loss; don’t shop in the center isles anymore. By simply avoiding the fatty isles at the grocery store you will notice the pounds fall off. This happens because you are simply not eating the bad foods or drinking the bad drinks.

How To Use Apple Cider Vinegar For Weight Loss

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Source: healthyandnaturalworld.com

Apple cider vinegar (ACV) is a cherished natural remedy, used by many as a preventative and curative measure. It also holds an important place in the dieting world – scientific studies, as well as practical experiences, show that ACV can help you lose weight. Vinegar is one of those substances that target the problem holistically, and it provides you with long-term solutions. This article will help you understand how ACV works and how to use ACV as part of your daily diet to get the best results.

What Does ACV Do To Make You Lose Weight?

ACV taps into several physiological mechanisms that support healthy weight loss:

1. ACV acts as an appetite suppressor

ACV makes you eat less by producing a feeling of satiety sooner. One research that proved that empirically was a 2005 study published in the European Journal of Clinical Nutrition. Subjects who ate bread with vinegar felt significantly fuller than their counterparts who were fed only bread. The more acetic acid (the primary constituent of vinegar) the participants ingested, the fuller they were.

2. ACV controls blood sugar levels

ACV prevents uncontrollable sugar spikes and crashes that make you want to nibble between meals. When your blood sugar is stable, it’s much easier to stick to your diet and eat only when your body needs it.

The previously mentioned study also measured blood sugar levels in the vinegar-fed and control group. Participants who were given ACV had significantly lower post-meal blood glucose levels (there was no spike that usually follows a meal high in carbohydrates). Furthermore, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating.

You can get more information on how to naturally control blood sugar in my articles about the best foods to control diabetes, and 7 effective steps to prevent diabetes.

3. ACV prevents fat accumulation

ACV stimulates your metabolism and makes you burn fat faster. It contains a lot of organic acids and enzymes that speed up your metabolism and increase the rate at which body fat is burnt.

There aren’t many human studies that would support this explanation. A Japanese study published in 2009 was observing the effects of acetic acid on rats that were fed a diet high in fats. The scientist concluded that the consumption of acetic acid suppressed fat accumulation. ACV can also help you toreduce cholesterol.

4. ACV has an impact on insulin secretion

Insulin affects fat storage. This hormone is closely linked to blood sugar levels and its secretion is disturbed in people suffering from type 2 diabetes. Scientist suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes. If you suffer from type 2 diabetes, make sure to consume these foods and these spices.

5. ACV detoxifies the body

When our body gets rid of toxins, all the processes (including digestion and metabolism) become more efficient. ACV flushes the body and helps it use the nutrients from food in the best way possible. It is high in fiber that absorb toxins and improve bowel movement. You can find extremely detailed information on how to detox your body with ACV in my post on how to make ACV detox drinks.

How To Use ACV For Weight Loss

If you are not used to the taste and effects of ACV, you might want to include it into your diet gradually.

  • Start by adding 1 teaspoon of ACV to a cup of water and drink it once a day. Then, increase the amount of vinegar per serving, and the frequency of drinking.
  • Ideally, you should add 2 tablespoons of vinegar to a cup of water and drink it one to three times a day.
  • To kick start the metabolism and influence the feeling of fullness, it’s best to drink it about an hour before your meal. As an addition to your pre-meal serving, some also suggest drinking it first thing in the morning, on an empty stomach.

Where to buy!

ACV is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Don’t drink undiluted ACV.

Buy organic ACV with the ‘mother of vinegar’ to enjoy the full health benefits. You can also easily make your own ACV at home.

How To Increase Your Consumption Of ACV

Using ACV is one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. Some find the taste of vinegar difficult to stomach. To improve the flavor, you can add a bit of honey to your vinegar serving (ACV and honey has 10 amazing health benefits) Or, you can drink it with your tea. Wait for the tea to cool a bit before adding two tablespoons of ACV and drink.

You can also have vinegar with your meal. It goes very well with some soups or you can use it as a refreshing salad dressing.

Why Is ACV Better To Use Than Other Vinegars?

ACV is seen as a superior choice due to its all-encompassing health benefits. It cleanses the body and acts in an anti-microbial way. Not only does it help with weight loss, it also has a positive effect on some other conditions. ACV can help with diabetes, cancer, heart health, high cholesterol, free radical damage, digestion and acid reflux. You can find more detailed information on how to improve your health with ACV in my articles about the 11 ways ACV can revolutionize tour health and in my popular article on how to use ACV for great health.

What To Expect When Taking ACV For Weight Loss?

ACV will not provide you with a quick weight loss. The changes will be gradual, but permanent. Don’t be impatient and allow it some time. Sometimes losing just one pound a month and not re-gaining it afterwards, can be the real success.

 

How fast you’ll lose weight, depends on other factors as well, such as your exercise, nutrition, stressand genetic factors. For best and fastest effects, you need to combine this natural product with other techniques for losing weight, so the function of vinegar gets supported with lifestyle changes.

How To Speed Up Your Weight Loss

There are ways to make your ACV regimen work faster.

The following things will help you lose weight faster:

  • Get moving! If you do some moderate exercise, five times a week, you’ll be helping your metabolism and increase your metabolic rate. If you don’t have time for anything else, at least walk for 20 to 40 minutes every day.
  • Eat foods rich in potassium. This mineral reduces your stress levels and lowers blood pressure. Good sources are bananas, sweet potatoes, avocados and spinach.
  • Reduce your sugar intake, especially refined sugars.
  • You can finally have a slim, toned, sexy body – AND keep it – almost without effort!

BUY NOW!

Why Isn’t My Belly Fat Going Away?

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Source: health.com

Lose the pudge

A little bit of belly fat is actually good for you: it protects your stomach, intestines, and other delicate organs. But too much fat is anything but healthy. Extra fat cells deep in your abdomen (aka visceral fat) generate adipose hormones and adipokines—chemical troublemakers that travel to your blood vessels and organs, where they cause inflammation that can contribute to problems like heart disease and diabetes.

The good news? Every pound you shed can help reduce your girth. “Once women start losing weight, they typically lose 30% more abdominal fat compared with total fat,” says Rasa Kazlauskaite, MD, an endocrinologist at the Rush University Prevention Center in Chicago. Even better, the choices you make every day can supercharge your ability to burn belly fat. Here are 10 common pitfalls—and ways to undo each one.

You’re on a low-fat diet

To shed belly fat, it’s good to eat fat—specifically monounsaturated fatty acids (MUFAs). When researchers in one study asked women to switch to a 1,600-calorie, high-MUFA diet, they lost a third of their belly fat in a month. “MUFAs are satiating, so they help you eat fewer poor-quality foods,” says David Katz, MD, director of the Yale Prevention Research Center.

Belly blaster: Have a serving of MUFAs—like a handful of nuts, a tablespoon of olive oil, or a quarter of an avocado—with every meal and snack.

You’ve been feeling blue for a while

Women with depressive symptoms were far more likely to have extra belly fat, found a recent Rush University Medical Center study. That may be because depression is linked to reduced physical activity and poor eating habits.

Belly blaster: Exercise! “It improves levels of brain chemicals that regulate metabolism of fat, as well as your mood,” Dr. Kazlauskaite says. This enhances your motivation to do other things that help ward off depression, like seeing friends. But if you’re so bummed out that you don’t want to do things you used to enjoy, it’s time to seek the help of a therapist.

Your food comes from a box

Simple carbs (like chips) and added sugar (in items like sweetened drinks) cause your blood sugar to spike, which triggers a flood of insulin—a hormone that encourages your liver to store fat in your middle.

Belly blaster: Instead of focusing on cutting out junk, center your efforts on adding in healthy fare (think extra servings of vegetables at each meal). As Dr. Katz says, “Filling your tank with high-quality fuel thwarts hunger.”

You’re skimping on the miracle mineral

Magnesium regulates more than 300 functions in the body. No surprise, then, that a 2013 study found that people who consumed more of it had lower blood sugar and insulin levels.

Belly blaster: At least twice a day, reach for magnesium-rich foods such as dark leafy greens, bananas, and soybeans.

You’re hooked on diet soda

A study in Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. The researchers think that diet drinkers may overestimate the calories they’re “saving,” and then overeat.

Belly blaster: If you’re not ready to kick your habit, the researchers suggest reducing the number of food calories in your diet.

You love burgers

When Swedish researchers gave one group of adults 750 extra daily calories, mainly from saturated fat, and another group the same amount of calories but mostly from polyunsaturated fatty acids (PUFAs) for seven weeks, the saturated fat group accumulated two times as much visceral fat.

Belly blaster: Dine on fatty fish like salmon or trout once a week to get a good dose of PUFAs. The rest of the time, reduce your intake of red meat and opt instead for protein low in saturated fat, such as legumes and chicken.

You think girls don’t get beer guts

According to a 2013 Danish study, beer may indeed be linked with abdominal obesity. And though beer appears to have the greatest impact, wine won’t save you from a spare tire: One study found that the amount of alcohol of any type that women drank contributed to weight gain.

Belly blaster: Stick with seven or fewer alcoholic beverages a week. Light to moderate drinkers are the least likely to carry excess weight anywhere, shows a recent Archives of Internal Medicine study.

You can’t recall when you last said “om”

Menopause-related hormonal changes (which typically begin in your 40s) make it harder to shed stomach pudge—but vigorous yoga can help offset the effects. A 2012 study found that postmenopausal women who did an hour-long yoga session three times a week for 16 weeks lost more than 1/2 inch around their waists.

Belly blaster: Not a fan of Sun Salutations? “Take an hour to do something nice for yourself,” which could help control your stress hormones, advises Sheila Dugan, MD, a physical medicine and rehabilitation specialist in Chicago.

Your meals are beige

Brightly colored fruits and veggies are loaded with vitamin C, which reduces cortisol. What’s more, a recent study in The Journal of Nutrition showed that people who ate more of the nutrients in red, orange, and yellow produce had smaller waists as a result.

Belly blaster: Add color to your plate by topping fish with a mango salsa, or throw diced red pepper into your turkey meatballs.

Your sweat sessions don’t involve sweat

Research has shown that high-intensity interval training, or HIIT—bursts of vigorous activity followed by short periods of gentle activity or rest—boasts belly-shrinking benefits. “High-intensity exercise seems to be more effective at reducing insulin, triglycerides, and cortisol, and it burns more calories in less time, too,” notes Shawn Talbot, PhD, a fellow of the American College of Sports Medicine.

Belly blaster: If you enjoy biking or running, for example, accelerate to a pace that makes it hard to talk for two minutes; then slow down for a minute, and repeat until you’re done. Like resistance training? Try a series of moves like squats or push-ups for two minutes each with a 60-second break between them.

The Health Benefits of Tea + 15 Teas for Any Ailment

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Source: hellonatural.co

Have you noticed the rise in popularity of tea drinking where you live? Tea shops are popping up as often as coffee houses! Beyond just the charm of drinking tea, science supports the health benefits of tea. Tea is wonderful for you! Black, green, oolong, herbal, white – there are so many choices. Let’s discuss the benefits of each type of tea and when to drink them.

Health Benefits of Tea | HelloNatural.co

Drinking teas is a wonderful way to support the body through detoxification. You can make tea hot or cold and squeeze in the juice of an astringent fruit such as grapefruit, lemon or lime to refresh and revitalize your cells. You can also make a combination of any two or three teas below. To make any medicinal tea, let steep for at least 5-10 minutes, and then consume or make into iced tea.

1. GREEN TEA

Green tea is one of the lesser processed teas, therefore it’s high in antioxidants, specifically catechins. Catechins help fight cell damage, so to preserve the catechins it’s recommended that green tea be steeped with water no hotter than 170 degrees.

One of the greatest benefits of green tea is its effects on healthy cell growth which have widespread advantages for our bodies, inside and out. Use it topically in an infused coconut oil moisturizer to fight sun damage.

Green tea reduces bad cholesterol and although there is caffeine in it, which boosts metabolism and aids in weight loss, green tea can have a relaxing and calming effect. Try it in this Green Tea Energy Drink

2. BLACK TEA

Black tea actually comes from the same plant as green tea, but the tea leaves are exposed to oxygen and this oxidization turns the leaves black. Black tea is known for it’s larger amounts of caffeine and antioxidants.

The benefits of black tea include lowering risk of heart disease and diabetes, encouraging a healthy immune system and regulating blood sugar levels. If you need digestive help, black tea in small doses is known for it’s anti-inflammatory properties as well. Try it in Black Tea Lemonade or  Cardamom Black Tea.

3. OOLONG TEA

Falling between green and black teas, you’ll find oolong, with its partially oxidized leaves. Oolong provides the benefits of both black and green teas, and with it, a fruity flavor. Oolong is often the tea of choice for weight management and is known to help alleviate skin conditions.

A word of caution – oolong tea can be very high in caffeine, so if you are sensitive to caffeine, drink in moderation.

CINNAMON OOLONG TEA

  • 12 oolong tea bags
  • 3 cinnamon sticks
  • hot water

Steep tea bags and cinnamon sticks in hot water (about 190 degrees) for 10 minutes. Strain and serve. For iced tea, pour over ice.

4. WHITE TEA

White tea reigns as the least processed type of tea, making its antioxidant properties the highest. It also has the least amount of caffeine of the caffeinated teas. White tea can lower cholesterol and blood pressure and is antibacterial. Try it in a Mint Lime Tea Cooler.

HEALING HERBAL TEAS

There are several types of herbal teas, however none are produced from tea leaves. Herbal teas, or herbal tisanes, are usually made from dried fruits, herbs, roots, bark, berries or flowers. Infusions are made by blending any number of these together. Herbal teas are caffeine free and generally safe for children and pregnant women.

These teas can be high in minerals (Rooibos), cold and flu fighters (Ginger), alleviate insomnia (Hibiscus), help clear a stuffy nose (Peppermint), lessen menopausal symptoms (Red Clover), stimulate digestion (Dandelion), aid colicky babies (Chamomile), and fight viruses (Cinnamon).

5. ROOIBOS

Rooibos, also called Red Bush Tea, comes from South Africa. It is naturally caffeine-free and contains two bioflavonoids called rutin and quercetin. Both of these compounds block the release of histamine (the chemical our bodies produce in response to allergens).

Rooibos may also have benefits for skin irritations and contain cancer fighting properties. Try it in this Rooibos Sun Tea.

6. PEPPERMINT

The oil and menthol found in peppermint can have a therapeutic effect, acting as a decongestant and an anti-inflammatory, while also helping to suppress the appetite. The verdict is still out on whether is soothes or exacerbates an upset stomach, so contact your doctor before taking peppermint if you have a condition like GERD.

7. DRIED GINGER

Ginger has so many amazing healing properties! When it comes to allergies and colds, its natural antihistamine is a boon. And ginger’s anti-inflammatory abilities can soothe the stomach, relieve sore muscles, and lessen the strength of menstrual cramps. Going on a boat? Drink ginger tea to ease motion sickness. And of course we are all familiar with ginger’s natural kick, which makes it a great flavor booster even in small amounts.

8. STINGING NETTLE

You might have less than fond memories of stinging nettles from your childhood. These are the same nettles, but they turn from harmful to healthy when boiled into tea. Nettles are the most often recommended remedy for seasonal allergies and can help relieve itchy, watery eyes, sneezing, and runny nose. This is also an herb to try for anyone suffering from arthritis or who need a quick boost of energy. Try it in this Herbal Tea for Allergies

9. YERBA MATE

Yerba Mate is very popular in South America. It contains natural caffeine and works to produce corticosteroids, which act as an anti-inflammatory in response to allergens. This can help open up respiratory passages and increase oxygen intake. Yerba Mate can also lowers lipids, leading to reduced cholesterol and lower blood pressure.

10. LEMON BALM

Lemon balm belongs to the mint family, but has a lemony scent, hence its name. Widely known for its calming effects, lemon balm can also help with the common cold and other respiratory issues. Lemon balm alleviates digestive problems, such as an upset stomach and gas, and also works well for painful ailments like a headache or toothache.

11. CHAMOMILE

Long used throughout Europe and Asia to treat sleep and stomach troubles, chamomile is becoming quite popular in North America. While its sleep-inducing properties are well known, chamomile can also soothe puffy eyes and be used as an anti-bacterial mouthwash. A word of caution to allergy sufferers though, the chamomile plant is a relative of ragweed. Try it in this Garden Chamomile Tea.

12. HIBISCUS

Hands down, Hibiscus is a favorite tea choice to cool off with during the summer. In addition to being refreshing, hibiscus also has properties that help lower blood pressure, especially for those with diabetes. Other reasons to drink hibiscus? It’s naturally high in vitamins, like vitamin C, and acts as a natural diuretic.

13. RED CLOVER

Red Clover is most often associated with its ability to lessen menopausal symptoms, but it can help men, too. This herb can reduce one’s PSA, the marker used to determine if you are at risk for prostrate cancer. Of benefit to men and women are the isoflavones found in red clover, which help protect against cardiovascular disease.

14. DANDELION

Dandelion tea is popular because it acts as a diuretic to stimulate digestion. Less commonly known is that dandelion root is used medicinally to treat hepatitis, jaundice and dyspepsia. And it should be mentioned that dandelion tea lessens hot flashes and combats the formation of kidney stones.

Photo:organicauthority.com

15. CINNAMON

Rounding out our list of teas is cinnamon, the super spice of the herb world. Consider it if you’re interested in lowering cholesterol, fighting viruses, increasing your antioxidants or alleviating systems of arthritis.

Do you have a favorite type of tea? Are you going to try a new recipe after reading all of the health benefits of tea?

8 Things That Happen When You Finally Stop Drinking Diet Soda

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Ever think, “Why should I give up soda?” 

You’ve decided to give up diet soda—good idea! Maybe you weren’t hitting your weight-loss goals or couldn’t stomach that long list of ingredients anymore. Or perhaps you heard one too many times that it’s just not good for you.

Whatever the reason, eliminating diet soda from your diet will improve your health from head to toe. Research on diet soda is still in its infancy, but there’s enough out there to identify what you can look forward to when you put down the can and cool down with an unsweetened iced tea instead.

Migraines disappear and focus sharpens.

It turns out the headaches you expected from a diet soda withdrawal didn’t materialize. And now that you’ve quit the stuff, you probably find yourself thinking clearly for the first time in a while.

That’s because the chemicals that make up the artificial sweetener aspartame may have altered brain chemicals, nerve signals, and the brain’s reward system, which leads to headaches, anxiety, and insomnia, according to a review in the European Journal of Clinical Nutrition.

And a 2013 animal study found that rats that drank diet soda had damaged cells and nerve endings in the cerebellum—the part of the brain responsible for motor skills.

Taste buds are more sensitive.

It’s not your imagination: Without your usual diet soda chaser, you may find that food has more flavor. It has subtlety. It’s more enjoyable. That’s because the artificial sweeteners in your diet soda overwhelmed your taste buds with an onslaught of sweetness. Aspartame ranks 200 hundreds times sweeter than table sugar. Splenda? 600 times.

In fact, brain scans show that diet soda alters sweet receptors in the brain and prolongs sugar cravings rather than satisfies them. “We often see patients change snack choices when they give up diet soda,” says Heather Bainbridge, RD, from Columbia University Medical Center Weight Control Center. “Rather than needing sugary treats or something really salty like pretzels and chips, they reach for an apple and a piece of cheese.

And, when they try diet soda again, they find it intolerably sweet.”

The scale finally goes the right way.

29 Ways To Eat Vegetables That Are Actually Delicious

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Source: buzzfeed.com

1. Avocado Superfood Breakfast Toast

Avocados come with healthy fats and protein. The pomegranate seeds and blueberries add sweet, sweet antioxidants to the mix. Get the recipe here, via Choosing Raw.

2. Chicken and Cabbage Postickers

Sneak some veggies into your favorite apps. Get the recipe here, viaculinarycolleen.com.

3. Cauliflower Crust Grilled Cheese

Just LOOK AT THAT for a hot second. Eat cauliflower in place of bread, and keep the cheese while you’re at it. Get the recipe here, via The Iron You.

Also, on a related note, check out 23 Insanely Clever Ways To Eat Cauliflower Instead Of Carbs.

4. Skinny Omelette Wraps

Put whatever veggies you want in this tasty breakfast. Get the recipe here, via 101 Cookbooks.

5. Asparagus Benedict With Dijon Sauce

Include some healthy sautéed asparagus in your classic eggs benedict. Get the recipe here, via Chow.

6. Zucchini Crust Vegetarian Pizza Margherita

Pizza with a veggie crust. Doesn’t get much better than that. Get the recipe here, via Kalyn’s Kitchen.

7. Buffalo Chicken Jalapeño Poppers

Shredded cheese + cream cheese + shredded chicken + bacon + other incredibly tasty things, all stuffed in jalapeño peppers. Count it. Get the recipe here, via Just Putzing.

8. Healthy Butternut Squash Mac ‘N’ Cheese

This gooey bowl of deliciousness comes with butternut squash, as the name suggests. That totally counts as a veggie dish! Get the recipe here, via Pinch of Yum.

9. Paleo California Rolls

10. Chicken Club Lettuce Wrap

11. Spinach and Chicken Quesadillas

12. Roasted Tomato Risotto

This warm and tasty recipe calls for a pound of fresh whole tomatoes. Get the recipe here, via The Daring Gourmet.

13. Quinoa Kale Bowl With Mushrooms and Asparagus

14. Think Green Juice

This supercharged green juice comes with kale, apple, celery, cucumber, spinach, mint, and more. It’s easy and tasty, and makes a great supplement to your regular meals. Get the recipe here, via Cook Republic.

15. Pan-Seared Brussels Sprouts With Cranberries and Pecans

There’s so much goodness going on here — Brussels sprouts are an excellent source of vitamin C, vitamin K, and folate, among other essentials. Cranberries are packed with antioxidants, walnuts come with protein and fiber, and that gorgonzola cheese is just delicious. Get the recipe here, via RachelSchultz.com.

16. Crispy Baked Avocado Fries

17. Spicy Sausage, Kale, and Whole Wheat Orecchiette Soup

This healthy, hearty lunch will keep you warm and help you get your fill of kale. Get the recipe here, via How Sweet Eats.

18. Stuffed Zucchini Boats

Here’s a cool veggie-based party snack idea: Stuff your zucchinis with all sorts of tasty foods (vegetables and otherwise).Get the recipe for these here, via Family Fresh Cooking.

19. Cheese and Browned Butter Spaghetti Squash

2384118-spaghetti-squash-with-mizithra

Photo:recipeshubs.com

The cheese in this dish is called Mizithra, and it’s delicious. Get the recipe here, via My Purple Spoon.

20. Spicy Miso Edamame

Add an extra kick to your typical steamed edamame starters. Get the recipe here, via Love and Olive Oil.

21. Roasted Tomato Basil Oatmeal

22. Healthy Beef Chili

23. Teriyaki Salmon Bowls With Snap Peas and Sriracha

24. Vegan Lasagna

25. Healthy Garlic Shrimp Pasta

This dish calls for frozen broccoli and frozen mixed vegetables of your choosing. It’s a simple and healthy dinner that you can make quickly and easily. Get the recipe here, via Well Plated.

26. Creamy Cauliflower Garlic Rice

So creamy. So tasty. So full of cauliflower. Get the recipe here, via Pinch of Yum.

27. Sweet Potato-Crusted Spinach Quiche

28. Creamy Spinach and Pear Soup With Pancetta

Cashews in this soup add to the creaminess, blogger Lindsay from Love and Olive Oil says. The pears add sweetness, and the spinach delivers some essential nutrients and minerals. And the final creation can help keep you warm. Get the recipe here, via Love and Olive Oil.

29. Sautéed Julienned Zoodles

This sautéed “spaghetti” dish is actually made from zucchini, yellow squash, and carrots. Get the recipe here, via Skinny Taste.

30 Day Abs and Squats Challenge

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Source: fitnessrepublic.com

Give your body some attention and take up this 30 day abs and squat challenge and boost your core, leg and butt muscles and body strength to the max! The three workouts involved in this challenge will certainly assist you achieve those hot abs and lower body. Build up your core muscle till you reach your goal on the 30th day!

Exercises Involved:

  • Sit-ups: Sit-ups exercise your abdominal muscles and reinforces your core.
  • Crunches: Crunches also target your abdominal muscle and reinforces it. It likewise furthermore advantages your lower back.
  • Squats: Squats not just boost your core but also works out your lower body, tones your legs and improves your flexibility.

Major Signs You Are Magnesium Deficient (and what to do about it)

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woman-with-insomnia-785x558

Magnesium: An Invisible Deficiency That Could Be Harming Your Health

Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

If you’ve recently had a blood test, you might assume it would show a magnesium deficiency. But only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test not very useful.

Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it’s quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.”

By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. Other research shows only about 25 percent of US adults are getting the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men.

Even more concerning, consuming even this amount is “just enough to ward off outright deficiency,” according to Dr. Carolyn Dean, a medical and naturopathic doctor.

Magnesium Deficiency May Trigger 22 Medical Conditions

Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.

Magnesium is also found in more than 300 different enzymes in your body and plays a role in your body’s detoxification processes, making it important for helping to prevent damage from environmental chemicals, heavy metals, and other toxins. In addition, magnesium is necessary for:

  • Activating muscles and nerves
  • Creating energy in your body by activating adenosine triphosphate (ATP)
  • Helping digest proteins, carbohydrates, and fats
  • Serving as a building block for RNA and DNA synthesis
  • Acting as a precursor for neurotransmitters like serotonin

Dr. Dean has studied and written about magnesium for more than 15 years. The latest addition of her book, The Magnesium Miracle, came out in 2014 and in it you can learn about 22 medical areas that magnesium deficiency triggers or causes, all of which have all been scientifically proven. This includes:

Anxiety and panic attacks Asthma Blood clots
Bowel diseases Cystitis Depression
Detoxification Diabetes Fatigue
Heart disease Hypertension Hypoglycemia
Insomnia Kidney disease Liver disease
Migraine Musculoskeletal conditions (fibromyalgia, cramps, chronic back pain, etc.) Nerve problems
Obstetrics and gynecology (PMS, infertility, and preeclampsia) Osteoporosis Raynaud’s syndrome
Tooth decay

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including:

Numbness and tingling Muscle contractions and cramps Seizures
Personality changes Abnormal heart rhythms Coronary spasms

The Role of Magnesium in Diabetes, Cancer, and More

Most people do not think about magnesium when they think about how to prevent chronic disease, but it plays an essential role. For instance, there have been several significant studies about magnesium’s role in keeping your metabolism running efficiently—specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes.

Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes in middle-aged Americans. Researchers stated, “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes, if you are high risk.”

Multiple studies have also shown that higher magnesium intake is associated with a higher bone mineral density in both men and women, and research from Norway has even found an association between magnesium in drinking water and a lower risk of hip fractures.

Magnesium may even help lower your risk of cancer, and a study published in the American Journal of Clinical Nutrition showed that higher intakes of dietary magnesium were associated with a lower risk of colorectal tumors.

Results from the meta-analysis indicated that for every 100-mg increase in magnesium intake, the risk of colorectal tumor decreased by 13 percent, while the risk of colorectal cancer was lowered by 12 percent. The researchers noted magnesium’s anti-cancer effects may be related to its ability to reduce insulin resistance, which may positively affect the development of tumors.

Surprising Factors That Influence Your Magnesium Levels

Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet.

However, most foods grown today are deficient in magnesium and other minerals, so getting enough isn’t simply a matter of eating magnesium-rich foods (although this is important too). According to Dr. Dean:

“Magnesium is farmed out of the soil much more than calcium… A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams.”

Herbicides, like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals in so many foods grown today. As a result, it can be quite difficult to find truly magnesium-rich foods. Cooking and processing further depletes magnesium.

Meanwhile, certain foods can actually influence your body’s absorption of magnesium. If you drink alcohol in excess, for instance, it may interfere with your body’s absorption of vitamin D, which in turn is helpful for magnesium absorption. If you eat a lot of sugar, this can also cause your body to excrete magnesium through your kidneys, “resulting in a net loss,” according to Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida.

Photo: youtube.com

Photo: youtube.com

The following factors are also associated with lower magnesium levels:

  • Excessive intake of soda or caffeine
  • Menopause
  • Older age (older adults are more likely to be magnesium deficient because absorption decreases with age and the elderly are more likely to take medications that can interfere with absorption)
  • Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
  • An unhealthy digestive system, which impairs your body’s ability to absorb magnesium (Crohn’s disease, leaky gut, etc.)

Calcium, Vitamin K2, and Vitamin D Must Be Balanced with Magnesium

ca-mg-balance-785x561

Photo: ancient-minerals.com

It may seem like you could remedy the risks of low magnesium simply by taking a supplement, but it’s not quite that simple. When you’re taking magnesium, you need to consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another. Excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death, for instance.

Research on the Paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1. Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.

If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular. “What happens is, the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm. Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract, and create their activity,” Dr. Dean explains.

When balancing calcium and magnesium, also keep in mind that vitamins K2 and D need to be considered. These four nutrients perform an intricate dance together, with one supporting the other. Lack of balance between these nutrients is one of the reasons why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity.

Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place. If you’re K2 deficient, added calcium can cause more problems than it solves, by accumulating in the wrong places, like your soft tissue.

Similarly, if you opt for oral vitamin D, you need to also consume it in your food or take supplemental vitamin K2 and more magnesium. Taking mega doses of vitamin D supplements without sufficient amounts of K2 and magnesium can lead to vitamin D toxicity and magnesium deficiency symptoms, which include inappropriate calcification that may damage your heart.

Tips for Increasing Your Magnesium Levels

One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens. I typically drink one pint to one quart of fresh green vegetable juice every day, and this is one of my primary sources of magnesium.

green-juicing_21-785x785

Photo: watchfit.com

Organic foods may have more magnesium if grown in nutrient-rich soils but it is very difficult to make that determination. If you opt for a supplement, be aware that there are a wide variety of magnesium supplements on the market, because magnesium must be bound to another substance. There’s simply no such thing as a 100 percent magnesium supplement.

The substance used in any given compound can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits. The table that follows summarizes some of the differences between the various forms. Magnesium threonate and citrate are some of the best sources, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels.

Additionally, it also penetrates your blood-brain barrier and seems to do wonders to treat and prevent dementia and improve memory. If you take a supplement, you can use the “bowel test” to determine if you’re taking too much magnesium. Dr. Dean explains:

“The best way to tell if you are getting enough magnesium is the “bowel test”. You know when you have too much magnesium when your stools become loose. This, in fact, may be a blessing for people with constipation… [which] is one of the many ways magnesium deficiency manifests.”

Photo: wellnessbite.com

Photo: wellnessbite.com

Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin.

Magnesium oil can also be used for topical application and absorption. Whatever supplement you choose, be sure to avoid any containing magnesium stearate, a common but potentially hazardous additive.

Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.
Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties
Magnesium chloride/Magnesium lactatecontain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium
Magnesium sulfate/Magnesium hydroxide (milk of magnesia) are typically used as laxatives. Be aware that it’s easy to overdose on these, so ONLY take as directed

Magnesium carbonate, which has antacid properties, contains 45 percent magnesium
Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind

Magnesium citrate is magnesium with citric acid, which like most magnesium supplements has laxative properties but is well absorbed and cost effective
Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market

This Is Exactly What Happens When You Start Doing CrossFit Now

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What is CROSSFIT?

What is CrossFit? CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. We do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements. Always varied, always changing, always producing results. Kids, cops, firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit. In fact, hundreds of thousands worldwide have followed our workouts and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes. Welcome.

You haven’t heard of CrossFit? Let me tell you about CrossFit.

CrossFit is a lifestyle in which you are prioritizing your health. The ability to do many different things at a high level of intensity.

I think it’s the absolute best way to help you reach your fitness goals.

For me, it’s making me happy. A fun way to get fit with a lot of people. The last person finishing is the just as important as the first one.

It’s this team atmosphere that ends up making you better as an individual. It’s camaraderie, that family that you end up building and the energy that you get back from it yourself, that’s CrossFit to me.

You come to a CrossFit gym everybody knows your name, everybody loves you and you’re a part of something bigger than just getting a workout.

CrossFit gave me that something extra that I kinda needed in life.

It’s my outlet, I love it. It’s my passion. It’s commitment. CrossFit is a sport now.

I like the challenge, I compete with myself, I’m healthier, I am stronger. Even though I was sore, I was, you know, getting a little discouraged, you know … I felt accountable because my community, or I felt accountable to my class because they were looking for me there.

Finding CrossFit and then having to work really dang hard for whatever your goal is … whether its to compete or just get a damn pull-up. I love it ’cause the workout’s different everyday, I can come in and I don’t know what I’m doing.

Everyone is welcoming, everyone is cheering you on. They don’t let you quit even if you wanna quit.

We all share this experience, which is emotional. It doesn’t look emotional, it looks like people working out … but it’s emotional. I mean it’s raw, it’s intense, it’s incredible, it’s freakin’ awesome. I’m gonna keep doing it for a long time, I hope.

CrossFit, to me, is a fitness program where the reward for doing well is the ability to express your fitness in everyday life in as many different planes or as many different activities that you can possibly imagine.

People walk through the door and say, ‘Hey, where’s all the machines?’ We’re the machines!

Beauty in Strength

CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.

Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. “My perception of beauty has changed over the past few years,” Benavidez says. “True beauty … is strength and fitness, and confidence in yourself.”

Perez was originally motivated by trying to be skinny. “That wasn’t getting me anywhere,” she says. “With CrossFit, I set goals. I want to deadlift 225, I’m going to hit that faster than I’m going to look in the mirror and like what I see.”

Ager says putting in the work is key to getting what you want. “I think that hard work and the way that your body looks go so hand-in-hand,” she says. “Once you do get a body that you want, you’re very proud of it … you’re proud of what your body can do.”

Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.

If you ask 100 people to define beauty, you’ll get 100 different answers. Most will falter and offer descriptions instead.

CrossFit athletes are now rejecting previous definitions of beauty and putting forth their own, a definition researched and confirmed in every workout and every rep.

“There are people who spend their entire lives allowing the reflection in the mirror to determine their self-esteem, submitting to a cultural judgment established decades ago. But in CrossFit gyms all over the world, mirrors are conspicuous by their absence. Fitness is gauged in reps, in speed, power, virtuosity. And beauty is measured in joy. And in pride,” says narrator Marty Cej.

CrossFit presents a new aesthetic based on function, performance and confidence.

“I love the way that CrossFitters look because it’s just so real,” says three-time CrossFit Games competitor Ruth Anderson Horrell, pointing to an aesthetic that’s born of a relentless pursuit of work capacity and the inner strength that comes from achieving it.

“It’s beautiful to be fit, but I think … anyone who carries themselves with confidence will be beautiful,” says Michele Letendre.

Four-time Games competitor Austin Malleolo agrees: “If you want to look good, do stuff well, and do what life demands of you, and everything else will fall into place.”

There is more to a CrossFit athlete than strength and endurance, rippling muscle and life inside the gym. There is beauty beyond strength.

Crossfit workouts

Crossfit challenge for four top UK athletes. Redman, Hugo, Matt and Leon are four guys with a passion for fitness whose usual training is based on lifting weights in the gym. Here, they take on one of the most exciting and challenging forms of training to emerge in the last few years. Crossfit is a tough workout for the whole body, heard and lungs, with a variety of exercises which are designed constantly to challenge the body.
The guys are Hugo, Redman Neale, Leon Williams and Matt Sallis.

CrossFit Athlete Andrea Ager performs an insane Tabata workout consisting of an array of staple CrossFit movements, and also takes a minute to chat about Tabata and CrossFit in general.

What is Tabata? 20 Seconds of sprint/work, 10 second rest, for 4 straight minutes. Tabata music lets you focus on your workout, rather than think about having to look at your watch or a timer.

Andrea Ager is listening to Tabata Songs (Tabata Timer Music) with JayBird BlueBuds X Wireless Headphones.

The Workout:
-Ring Muscle Ups
-Overhead Squats
-Box Jumps
-Toes to Bar
-Power Cleans
-Butterfly Pullups
-Kettle bell swings
-Dumbbell Thrusters

TabataSongs creates music that matches the exact timing of the Tabata Protocol
Tabata Training began in the mid 1990’s. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favor one or the other.

The Tabata Interval has gained a lot of recognition throughout the Crossfit community, running community, and health clubs across the globe, for its versatility, adaptability, and positive results.

The Tabata Interval Method has proven to maximize VO2 max, while also building endurance, burning fat, and retaining muscle. Though the Tabata was not designed as a fat loss or weight loss program, it has gained a lot of recent attention in response to tabatas ability to speed up the metabolism and burn fat.

What is Crossfit? A workout program designed by Greg Glassman, which follows daily WOD (workout of the day) posts on the company’s official site. CrossFit often uses tabata in their w.o.d.

CrossFit Female Fitness Motivation 2015

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

DIY Homemade Spiced Turmeric Milk – A Miracle Health Drink

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Source: top10homeremedies.com

Turmeric milk is a traditional Ayurvedic drink to boost your health and vitality. It is usually taken at night to promote sleep and heal an array of ailments including common colds, sore throat, indigestion, diarrhea, irritable bowel syndrome, Crohn’s disease, menstrual cramps, headaches and arthritis.

It also fights cancers like that of the breast, liver, colon and prostate, relieves depression, promotes digestive health, detoxifies the liver, purifies blood, boosts circulation, accelerates wound-healing, relieves pain, protects against cardiovascular disease and helps with neurological disorders.

Most benefits of turmeric come from its key compound, curcumin, which has strong antioxidant, anti-inflammatory, analgesic and antiseptic properties. Turmeric is also used as a carminative herb in Ayurveda and traditional Chinese medicine.

The health benefits of turmeric are further enhanced by adding black pepper to it. Research shows that black pepper contains piperine, a compound that helps the body absorb curcumin better.

Plus, adding other spices like cinnamon and cardamom enhances the taste as well as health benefits of turmeric milk. Cinnamon helps control blood sugar, reduces bad cholesterol and improves circulation.

Cardamom improves digestion, aids detoxification and beats bad breath. Including virgin coconut oil in this beverage adds to the immune-boosting and cholesterol-lowering benefits of your spiced turmeric milk.

How to make spiced turmeric milk at home

Things you will need:

  • Milk (opt for low-fat milk)
  • Turmeric
  • Black pepper
  • Cinnamon
  • Cardamom
  • Coconut oil
  • Honey
  • A pot
  • Measuring spoons
  • A cup
  • A strainer

Steps

1. Pour a glass of milk into a pot and turn on the heat.

2. Add ½ teaspoon of turmeric powder.

3. Add ¼ teaspoon of powdered black pepper.

4. Add a small cinnamon stick.

5. Crush the seeds from a cardamom pod and add them to the solution.

6. Add ½ teaspoon of virgin coconut oil.

7. Bring the solution to a boil, then let it simmer for a few minutes.

8. Strain it.

9. Sweeten it with a little honey.

Your homemade spiced turmeric milk is ready now. Drink it daily in the evening or at night before going to sleep.

Tips

  • Vegans can replace the milk in this recipe with coconut milk or almond milk and sweeten this healthy beverage with stevia or some other natural sweetener.
  • If you are using freshly ground black pepper, use a little less than ¼ teaspoon.
  • If you do not have cinnamon sticks, use ½ teaspoon of cinnamon powder.
  • You can also add ½ or 1 teaspoon of grated ginger in your spiced turmeric milk.
  • To make this recipe with turmeric tea paste, heat ¼ cup of turmeric powder, ½ teaspoon of black pepper powder and ½ cup of water together in a sauce pan on medium heat until they form a paste. Use ¼ teaspoon of this paste in your milk and add cinnamon and cardamom before boiling it. Cool and store the remaining paste in the refrigerator.

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