Avoid These Top 7 Weight-Loss Screw-ups

Weight loss is no easy task. And if you are crazy busy, it is even tougher to concentrate solely on your own health goals in a sustainable, healthy way. This article is here to help you navigate the road to successful weight loss and avoid falling into the common traps along the way that do nothing more than set people up for failure. Registered dieticians, nutritionists, weight loss coaches and health coaches deal with frustrated patients and clients on a daily basis who strive so hard to lose the fat but the results they get don’t always match the effort they are putting in.

Here are seven weight loss blunders to avoid making when pursuing a healthy lifestyle of losing the fat, building the muscle and living a longer life:

Food Group Deprivation

One very common mistake people make when trying to lose weight is depriving themselves of an entire food group, such as meat or carbs. Unless there is a medical reason for ruling out the food group (such as a dairy allergy or celiac disease), then you should never eliminate an entire food group from your diet. If you do, the efforts will not be conducive for your health journey. Every food group provides essential nutrients and vitamins to the human body. When you cut out a group, the result is typically a nutrient deficient and unbalanced diet. If you cannot give the food group up for the rest of your life and replace the missed nutrients another way in your diet, then it’s definitely not the way to believe you will achieve long-lasting weight loss.

The Liquid Diet

Smoothies and green drinks are the newest craze to hit the wellness market and many times people choose to use these drinks to replace their meals in the thought that weight loss will follow. Unfortunately, there are many times the right mix of nutrients are not in the drinks to support a full range of dietary needs required for a meal. For instance, green juices lack protein and fiber and smoothies oftentimes are packed with sugar, calories, sweeteners, too many nuts and seeds plus fruit in oversized portions. Consuming drinks like these instead of getting in a well-rounded meal can ultimately sabotage your weight loss and health efforts.

It’s All or Nothing

Stop going into eating healthier with the viewpoint that you have to cut out the foods you love. There is no approach that will set you up for failure faster than thinking you absolutely cannot have this or that. You end up craving that one food so much that it overtakes your mind and you may end up binging on the food. There is no good that’s going to come out of an ‘it’s all or nothing’ attitude when it comes to what you put in your mouth. If you are a pasta lover, don’t eliminate it from your life. Instead, go ahead and sauté a blend of shrimp and veggies in olive oil and garlic then toss with pasta to enjoy in a sensible and healthy meal.

Calorie Sabotage

Counting calories is a huge trap people fall into when trying to lose weight. The obsession with low calorie diets leave people feeling empty and unsatisfied. The answer is to eat more of the foods packed with nutrients to prolong your life. To be successful with your health journey and weight loss goals, get in the practice of counting nutrients throughout the day instead of counting calories. What you put in your mouth is just as important to the human body as the amount of food you eat. Ditch the 1200 calorie diet for a diet packed full of good food that is rich in vitamins, minerals and nutrients.

Cutting Out Healthy Fats

The ‘70s, ‘80s and ‘90s have taught women one thing through the decades—to be afraid of eating fat. The result is too many people start a weight loss routine with the focus on only eating fat-free and low-fat food versions instead of eating whole, healthy foods. At the end of the day, they have consumed a great deal of refined carbs and none of the healthy fat necessary for satiety. Healthy fats should be included with every meal in the form of seeds, nuts, soy, oily fish, liquid oils, dairy products or avocados.

Going In Without a Plan

Not having a realistic, solid plan when embarking on a new weight loss journey is one of the biggest mistakes people make. Get started with your weight loss launch by coming up with challengeable, small action steps in working towards attaining weight loss and fitness goals. This is how healthy habits are developed and will help set in a doable lifelong routine.

ONLY Wanting What You Can’t Have

So many people start their weight loss journey with a number of limitations and items they cannot have and those “no” foods cloud over all other thinking, especially regarding food. These include no bread, no dairy, no sweets, no sugar, no alcohol, no cheese, etc. Don’t focus on all the things you shouldn’t be eating, instead focus on the delicious foods you can put in your mouth that you look forward to having again and again.

If you follow the advice from the mistakes and tips above, then you will be starting your weight loss journey in the best way to achieve your goals rather than setting yourself up for failure yet again when it comes to shedding the pounds.




mushrooms-454170_19202017 is the year of the mushroom. Actually, the mushroom has burst onto the superfood scene as more than a staple of the culinary arts. No longer just for stroganoffs and stir-fry dishes, mushrooms are being used in recipes and drinks due to their abilities to balance blood sugar, reduce inflammation, fight cancer, improve blood flow, support the respiratory system, regenerate nerves, normalize cholesterol, protect the liver, reduce the risk of heart disease and more. Their anti-bacterial, anti-viral, anti-fungal properties make them the one of the most viable natural sources in the world for healing people suffering from a wide array of diseases and conditions.

Nutrient Powerhouse

Mushrooms contain compounds that work by increasing the white blood cell count in a person, thus activating the immune system. They are a surprising source of natural vitamin D, delivering a dose of 140 to 2000 IU for every 100 grams of mushrooms consumed. They absorb minerals, vitamins, and all other nutrients from the soil, trees, or plants they grow. It is important to note that mushrooms will absorb harmful, toxic, unhealthy substances if they are grown in poor conditions. Ensure your mushrooms are sourced from a safe, reputable source to ensure they were grown in good environments. Sometimes the nutrients soaked up by the spongy material has been building up for decades, making it one of the most powerful superfoods nature has to offer. The minerals and vitamins found in mushrooms include folate, niacin, zinc, vitamin B6, iron, riboflavin, thiamin, copper, panthothenic acid, phosphorus, potassium, magnesium and selenium.

Long Standing History

Mushrooms have long been known for their healing powers. Japan, China, and Russia have used mushrooms for medicinal purposes for numerous centuries. Mushrooms are the foundation of many modern drugs too, including anticancer drugs, statin treatments, and penicillin. So, even though they have long been recognized in various cultures for their incredible benefits, why are they just becoming so popular in America now?

Newest Mushroom Craze

The 2017 mushroom craze and new excitement is majority based on the health benefits and solutions to modern day health issues, especially the big ones. They are shown to have great promise when it comes to protecting and detoxing the body of the multitudes of toxins and pathogens that come our way daily. There are several types of mushrooms that are adaptogenic; translating into the fact that our bodies go through a variety of modern day stressors and these types can help our bodies adapt to them.

Mushroom Science

Clemson University and Mushroom Mountain have both sited they are investigating the medicinal uses of mushrooms as well as their amazing power in healing those who are suffering from auto-immune conditions. Mushroom Mountain is investigating mushrooms for numerous uses across industries (not just for edible consumerism), all falling under what is being called ‘mushroom science.’

Mushroom Powdered Extracts

Powdered mushrooms extracts are the product of new processes that pull the most beneficial parts of the mushrooms into a form that is easily consumed by people. For optimal health advantages, look for a combination of some sort containing lion’s mane, reishi, cordyceps, turkey tail, himematsutake, chaga. Other products found include a Vanilla Protein Mushroom Shake from Moon Juice and a Golden Milk Latte from Erewhon Market.

How to Get the Superfood in Your Body

The mushroom extract powder is not only packed with superfood healing properties, but is also tasty in tea, smoothies and coffee. Some say it is best to use strong flavors with mushroom powders to enhance the mild earthly, neutral taste. Local health stores and some groceries will have these products, but of course the real thing can be purchased from your farmer’s market or grocery store. Check out these popular recipes if you are not sure where to start, but want to get involved with the power of mushrooms in your diet.

Superfood Mushroom Hot Chocolate

  • Reishi
  • Chaga
  • Cordyceps
  • Raw cacao powder (generous dose)
  • Healthy sweetener of choice
  • 6 oz. water

Directions: Mix ingredients in water and stir until well blended. Drunk until satisfied!

Mushroom Latte

  • Coffee
  • Milk of choice (soy, almond, dairy, cashew, etc.)
  • Mushroom powder extract

Directions: Mix until a thick and creamy consistency is reached and enjoy!

Make your own mushroom blend at home by blending them together. It is recommended to use several species of mushrooms for your home blend. Here’s one great trio to try:

DIY Mushroom Powder

  • Reishi
  • Shitake
  • Cordyceps



russia-95311_1920It seems more people are stuck in a cube or at a desk when at work more now in 2017 than ever before. Long gone are the days of blood, sweat and tears through manual labor for the mass population as most people now start their work day with their seat glued to a seat. If you are trying to get more activity and exercise in your life, but just can’t seem to make it to the gym then you can take up cubicle exercising. In this article, we will cover seven exercises you can sneak in at work for your butt and legs.

Headset Hammy

If you are looking to strengthen your hamstrings, get started in your cubicle with this standing leg curl.

Stand up behind the chair, slightly holding on for support.

Kick left foot back trying to pull your heel in to the top of your thigh.

Lower leg down.

Repeat with right leg.

For every phone call you take, do 10 reps with each leg.

Printing Calf Press

How many times do you catch yourself standing by the printer just waiting for your job to print? Instead of just standing around, take the opportunity to get in some calf raises.

Place your feet shoulder-width apart by the printer.

Press up your feet, raising to your tip toes.

Pause for three seconds and lower back to the floor.

Do 15 reps, at least 3 times a day or every time you have to stand by the printer.

Sit Wall Sits

Cubicle walls can be used for more than just blocking out your co-workers unsightly desk. They can be used for building endurance and strength by doing sit wall sits against them.

Stand straight with your back against the cubicle wall or building wall.

Bend at the knees sliding down the wall until your legs form a ninety degree angle (thighs will be parallel to the floor).

Hold this sitting position for 20 seconds to one minute while reading your email.

For an extra challenge, cross the left ankle over the right knee for 20 seconds, then switch legs and repeat.

Start with two a day and build up to 10 a day.

Kick Out the Chair

Although standing up is not traditionally considered exercise, it is much better to do than sitting, especially when sedentary for long periods of time. Extended periods of sedentary sitting is linked to the increase in risk for obesity, diabetes and heart disease. Standing up will burn a lot more calories than sitting. When it comes to meetings, see if you can’t get your coworkers to join you in standing-up rather than the normal sitting style.

Silent Meeting Butt Work

If you can’t get your co-workers to stand up in meetings or you have no choice but to be in a chair, then go ahead and use the time to silently work out your butt muscles with these isometric glutes exercises that no one will ever know you are doing.

Sit up straight in your chair.

Squeeze the buttocks.

Hold the squeeze for 5 to 10 seconds.

Release the buttocks.

Repeat until the end of the meeting or until your butt just can’t do anymore (because the glutes are tired!)

Before you know it, your butt will be standing up higher than ever before.

Sneaky Legercises

This is another great exercise for when you are in your chair in your cubicle. A perk to this one is that most times, you will not be noticed doing this legwork.

Sit straight up in your chair.

Straighten one or both legs.

Hold for 5 to 10 seconds.

Lower legs without allowing your feet to touch the floor.

Repeat for 15 reps.

For more of a challenge, you can add weight by looping your briefcase or purse over your ankles.

Desk Squatting

When you have mastered the five exercises above and standing, then go ahead and add squatting to your daily work routine.

Stand with feet together shoulder-width apart.

Bend at the knees slightly as if you are sitting in a chair.

As your glutes bend down, raise both arms towards your computer screen or straight up.

Be sure to keep your knees aligned.

Hold squat for 15 seconds.

Repeat for 3 to 5 reps a day.

25 Incredible Statistics and Facts About Marijuana

Marijuana is the most widely used mainstream drug in America, and it is increasingly becoming a legal option for people regarding their medical treatments and recreational use across the nation. Throughout the years, many people have been taught different things regarding the real truth behind marijuana. There are many misconceptions, as well as lack of knowledge regarding the growing industry. Read on to learn 25 incredible marijuana statistics and facts.

  1. Marijuana sends the body’s metabolism into overdrive, causing cravings but also acting as a digestive aid. While the plant causes hunger, it helps the body to use the food better.
  2. The ACLU has reported black people are arrested for the same charges concerning marijuana, and the risk actually increases by eight times in some states; specifically name was Minnesota, DC, and Iowa.
  3. The same reporting from the ACLU found that blacks and white consume cannabis average the same consumption rates of marijuana.
  4. The Journal of the American Veterinary Medical Association released an article in 2013 sharing information regarding how pet owners are helping their suffering dogs and cats with medical marijuana. (In large quantities, weed may be deadly to animals.)
  5. According to studies, using cannabis decreases the risk of obesity by about 33%.
  6. Legal marijuana projected revenue from US sales are expected to grow $20.2 billion by the year 2021.
  7. Recreational ‘weed’ is legal now in 8 states and the District of Columbia.
  8. 27% of US beer drinkers say they would trade their daily drinking in for cannabis if it was legal in the state they reside.
  9. Over 160 million people around the globe use cannabis, translating to about 5% of the world population.
  10. It is now legal to smoke marijuana without a prescription for one in five Americans.
  11. In 2014, the recreational cannabis market grew 74%. This number represents the fastest growing industry in the US; cannabis. The same year, the medical industry came in next with $1.2 billion in revenue. (Source: Arcview Market Research)
  12. If marijuana gets legalized across the entire United States of America, more than 2 billion is expected to be lost by the beer industry.
  13. More than 163,638 pounds of cannabis was seized by the DEA
  14. Harvard University released study findings in 2010 estimating over $17 billion is spent by state and federal governments annually for marijuana prohibition.
  15. A report was released at the beginning of 2017 showing that marijuana sales are expected to triple in four years.
  16. Nearly 10 million Americans had used cannabis within one month of being surveyed about whether they had ever used marijuana.
  17. The US National Institute on Drug Abuse funded a $2 million four-year study in 2013 to determine if marijuana use results in cognitive, affective, or behavioral effects that are consistent with domestic abuse and partner aggression. Their study found that the couples most likely to experience episodes of domestic violence smoked pot together.
  18. January first through the end of February in 2014 brought over $6 million in collected tax revenue on legal marijuana sales in Colorado.
  19. Someone is arrested for marijuana possession in the United States every minute of the day.
  20. The police arrest people in the US for drug crimes more than any other type of crime. Drugs are the number one reason Americans are arrested, with approximately 45% of them being marijuana arrests. About 85% of those numbers represent possession charges alone.
  21. 12,411,877 pounds of marijuana was seized by the DEA from 2000-2013.
  22. The legal possession and use of medical marijuana is legal in 21 states.
  23. Cannabis was a normal and common ingredient used in medicinal tinctures, and didn’t even require a label mention from the seller. This was prior to the 1906 Pure Food and Drug Act in the United States.
  24. Hemp fibers were used by the ancient Taiwanese approximately 10,000 years ago to decorate pottery.
  25. Medicinal marijuana is used in children and adults to reduce the number of seizures they get from epilepsy that’s hard to control with mediations, and it’s also used to help ease vomiting and nausea suffered by AIDS or chemo-bound cancer patients.

There are a surprisingly large number of people suffering from chronic inflammation and they don’t even know it. For some reason inflammation seems to be stereo-typically associated with swelling from injuries like ankle sprains and diseases like arthritis, but unfortunately inflammation is not like this at all. We are going to dive a bit more into chronic inflammation and why you may need to get onboard with a healthier diet of foods permanently to save your own life. Please consult your physician if you are concerned with chronic inflammation.

Acute Inflammation

At the onset of injury, it is part of the body’s natural defense system to trigger inflammation. It is necessary to get rid of viruses, bacteria, and fungi invading the system. They can enter the body is an injury as small as a cut. This type of acute inflammation takes over until the invading threat is gone, then it will subside, and the process of natural healing continues.

Chronic Inflammation

Chronic inflammation is plaguing millions of Americans and people around the world. It is the underlying cause to a great number of cancers and diseases. At this time, it is believed it may also cause allergies, fibromyalgia, and migraine headaches but research continues. If you let yourself go for too many years suffering from the hidden effects of chronic inflammation, then you are at increased risk for developing an auto-immune disease, heart disease, type 2 diabetes, a stroke, colon cancer, inflammatory bowel diseases and even neurological diseases like dementia and Alzheimer’s.

Chronic Inflammation Can Hide

When someone endures low-grade chronic inflammation over an extended period of time, they are slowly being killed and don’t even know it. The body’s process of releasing pro-inflammatory substances turns into a very bad thing when it repeatedly happens over a long range of time. The end result is that the substances begin to attack the tissues, blood vessels, and healthy cells in the body that are in perfectly good health.

The silent attacks may go unnoticed for years, as they don’t always cause infection or pain. The inflammation and attacks may not produce physical signs either. So, inside a person could be slowly dying from raging hormones and inflammatory cells destroying their body. This gradual poisoning and break down of the immune system happens behind closed doors as people blindly believe they are in good health and continue on with their lives as if nothing is going on more important than work, family and play.

Don’t Eat These 9 Inflammation Causing Foods

  1. Sugar
  2. Artificial food additives
  3. Trans fat foods
  4. Refined grains
  5. Processed meat & red meat
  6. Alcohol
  7. Commercial meat, feedlot-raised
  8. Common cooking oils
  9. Dairy products

Healthy foods causing inflammation

Some healthy foods affect certain people and can even lead to inflammation causing pain in their body. Tomatoes affect people sensitive to solanine. Consuming them for this group of people can increase the risk of developing heart disease, encourage tumor growth, and makes arthritic joints sore. Red and green peppers and white potatoes are also part of the ‘nightshade’ family people with solanine sensitives shouldn’t eat.

One great resource for good fats is nuts and they are by far one of the most nutritious and healthiest foods in the world. But for people suffering with osteoarthritis, eating nuts can wreak havoc on their joints! The histamine found in nuts is found to cause painful joint inflammation in osteoarthritis patients because it actually attacks the joints themselves.

Pain Relief Tip

When painful inflammation has you searching high and low for a remedy, whip up the great tasting juice below to get relief from the painful symptoms of inflammation.

–If you are looking for a powerful dose of anti-inflammatories to get pain relief, juice a pineapple along with ginger, aloe and turmeric and then drink it.

Inflammation Fighting Foods To Stock In Your Kitchen:

Bone Broth Chia Seeds Flaxseeds
Turmeric Mackerel Salmon
Ginger Asparagus Almonds
Beets Broccoli Brussel Sprouts
Pineapple Blueberries Celery
Olive Oil Coconut Oil Strawberries
Cherries Oranges Swiss Chard
Bok Choy Walnuts Spinach
Collards Kale Apple Cider Vinegar
Apricots Avocado Basil
Parsley Rosemary Bell Peppers
Black Beans Buckwheat Cabbage
Cantaloupe Carrots Cauliflower
Cinnamon Cucumber Curry Powder
Dark Chocolate Eggs Fennel
Garlic Grapefruit Green Tea
Hot Sauce Kelp Kiwi
Lemon Lentils Oatmeal
Limes Onion Red Wine
Shitake Mushrooms Shrimp Shellfish
Turnips Sweet Potatoes Zucchini


Health Shots to Get Started with Tomorrow Morning

It’s time to get healthy, and for many people that includes taking shots in the morning all the way through the night. Of bourbon. Naw, I’m just joking! Pour the empty liquor calories down the sink and instead start throwing back powerful shots of ‘health’ to keep you running on your best cylinders. A steady health shot regime has proven to vastly improve the nutrition in people, as well as their energy levels across the nation. When a cold or flu-like symptoms hit you, there is nearly anything you would do to feel better, especially when having fun in the sun or going on vacation is what you’d rather be doing in the summer.

One search on Google will produce results showing all the great benefits of health shots and more recipes than any one person could possibly need.

Here are an array of different health shots to try out. Find what you like and start incorporating one or more into your overall diet. Adjusting to health shots may be a bit difficult, so eating an apple slice or an orange slice afterwards can improve the ‘taste of potency.’

To get started, juice the ingredients and save them for up four days on average. If you don’t have a juicer, it’s still good because you can use a blender to make your health shots. Blend ingredients on high and then use a cheese cloth or fine strainer to run the juice through after blending.

Dr. Mike Dow’s Wellness Shot

-1 oz. cold water, 1 pinch cayenne pepper, 1 in. piece of fresh ginger, ½ tsp black pepper, ½ tsp ground tumeric

Wheatgrass Shots (People with grass allergies should avoid wheatgrass)

-wheatgrass juice (30 mls), grated ginger (1 tbs.), juice from 3 oranges-garnish with mint if desired

-wheatgrass juice (30 mls) and enough watermelon to fill a glass-great for disguising wheatgrass taste

Detox, Cleanse, Boost Metabolism

-1 oz. cold water, ½ to 1 whole lemon, pinch of cayenne pepper, 1 – 2 2 inches pieces of fresh ginger

Digestive Shot / Energy Booster (People with grass allergies should avoid wheatgrass)

-1 oz. wheatgrass juice and 1 oz. carrot juice

Digestive Soother

-1 oz. aloe juice, ½ oz. ginger juice, ½ oz. fresh lemon juice

Anti-Inflammatory / Antioxidant Shot

-1 oz. cold water, 1 tsp. turmeric, 2 tsp tart cherry juice

Apple Cider Vinegar

-1 oz. of water, 1 tsp. apple cider vinegar, 1 pinch cayenne pepper, ½ of a peeled lemon

Dr. Oz Belly Shot

-2 tbsp. tomato juice, ½ tsp horseradish, hot sauce (1-2 drops or more), squeeze of lime

Immunity shots are great to integrate into your daily lifestyle. They are potent, yet small shots packed with spices and herbs. Many of them are strong, bold and easy to thrown down your throat to keep you from feeling ill. IF you are sick, shooting down 2 of these a day will be highly beneficial to kicking the cooties to the curb!

Immunity Boosting Shot Batch (Divide into 6 shots)

-4 whole carrots, 2-4 cloves of garlic, 2 peeled lemons, large piece of fresh ginger

Immunity Boosting Shots

-½ large peeled lemon, 3 dashes of cayenne pepper, 1-1 inch piece of fresh ginger, 2-4 drops of oil of oregano

-1 large peeled lemon, 1 large piece of fresh ginger, 1-2 tsp. of turmeric powder

-1 oz. coconut water, ½ inch piece of fresh turmeric/ 1 tsp. dried turmeric, juice from ½ peeled lemon, 1 1 inch fresh ginger, pinch unrefined sea salt, 1 tbsp. honey

These shots are filled with nutrients to provide your body with all of the essentials you are missing in your diet. They are a great alternative to costly supplements and offer a ton of health benefits. While they are most commonly taken in the morning, they can be consumed at any point of the day to enjoy the same benefits. Energy boosting shots are especially handy for slow morning risers or those suffering from chronic fatigue. Alkaline boosting shots are helpful in the morning to get rid of acid from the night. Taking shots addressing digestive issues will get rid of belly bloat and work towards healing your gut. The majority of the immune system is found in the gut, and any regime, such as a health shot routine, that stimulates the healing in the gut will prove to be beneficial to your entire way of health.


6 Reasons You Should Say YES! To Carbs

The advisement that “Carbs are bad for you” is a distorted view of the truth. It can even be said the phrase is a myth. The fact is that carbohydrates are not only good for you, but entirely necessary for a healthy existence. Corporate weight loss slogans capitalize on this myth to generate more sales, when in fact the only leg they have to stand on that’s rooted in truth is eating a lot processed foods packed with high levels of carbs can make you gain weight. Don’t fall for propaganda pushing distorted food views that does not have your best ‘healthy’ interest at heart.

Complex carbohydrates are critical for a person’s well-balanced diet and proper nutrition. The same goes for natural sugars (not artificial or substitute). Your body benefits from the vitamins, fiber, minerals, and calories. They attribute a great deal towards the ‘value’ your body and brain needs to be at its best every day! Keep in mind that it is just the natural law of science if you are eating more calories than you are burning off, you will gain weight and vice-versa.


One key to being healthy is to stay properly hydrated throughout the day and night. When this happens, the body is able to fire on all cylinders. Eating carbs (and natural sodium) leads to an increase in the intestinal wall’s water absorption. This is because carbs love water! When your body is not getting enough carbohydrates, the muscles and tissue are adversely affected.

Brain Health

Carbs don’t just give you energy for a run, they also give your brain the boost it needs to function better. The brain operates on glucose, which is delivered from carbs. This is critical for healthy focus, processing of information, and awareness. People always are told to fall in line with the recommendation to eat a healthy breakfast before starting the day.

Muscle Mass

The muscles in the body depend on insulin production for lean mass and growth. The body’s pancreas secretes insulin when carbohydrates are consumed. Insulin is essential in the body, as it transports the nutrients to the muscles, for instance—the critically acclaimed ‘protein’ so essential to our body’s health and it’s muscle production. More carbs translates into more insulin which in turn equals more muscle.

Curbing Hunger Pangs

Real complex carbohydrates (not processed junk food) will keep a person fuller for longer, provide stomach satisfaction, and decrease cravings. Carbs have resistant starch making your body’s cells sensitive to the insulin, while releasing the ‘hormones of fullness’ in the intestine. This means your satiety hormones are released, curbing snack attacks and cravings.

Metabolism Boost

As previously mentioned, muscles are directly benefited from the consumption of carbs. These same carbs also provide fatty acids to the digestive system that speeds up the fat burning process, especially in the stomach. These fatty acids are released from resistant starch. Carbs have high amounts of resistant starch; eating them enhances muscles mass and can lead to less belly budge, an overall healthier diet, and a healthier weight.

Carb Discrimination

When you rule out carbs, you essentially swear off a healthy and balanced diet of any sort. There is not any healthy type of weight loss that comes from the overindulgence in one food group or the complete elimination of another. A healthy, well-balanced diet will contain a variety of nutrients and will not discriminate against any one food group. Moderation is key. When trying to meet healthier goals; keep in mind physical activity, relaxation, and exercise are all critically component to a healthy lifestyle.

Choosing Carbs

When shopping at the grocery, try to choose foods in their natural state (if you can). This includes:

  • Choosing brown rice over white rice
  • Choosing fruit over fruit juice
  • Eating a potato over a plate of pasta
  • Trading the oak flakes cereal in for steel cut oats

Complex Carbs You Should Be Eating

o   Basmati o   Beans o   Brown Rice o   Chia
o   Fruit o   Whole Grain Pitas o   Lentils o   Nuts
o   Oats / oatmeal o   Quinoa o   Seeds o   Sweet Potatoes
o   Vegetables o   White Potatoes o   Whole Grain Breads o   Whole Grain Cereals
o   Whole grain pastas o   Yams o   Hot Cereals: rye, barley, oats, mix, triticale o   More Vegetables





All About Physiotherapy

Physiotherapy is a therapeutic method used for individuals who have suffered from both minor and major injuries or illness. Statistics show that more than nine million people per year use physiotherapy. This type of therapy is more common and popular terminology is physical therapy, and is often used in place of surgery. The therapy focuses on the person regaining their strength in various parts of their body, mostly in the legs, hands, but it can include any part of the body that needs rehabilitation. Most need assistance in helping with their balance and learning how to walk.

Physiotherapy or physical therapy helps the person gain back normal body functioning of hand movement, walking, and balancing. It helps them gain control over their body and its’ functions. In the beginning stages, the therapist will assist the patient with their needs and what type of therapy works best for that person’s particular needs and situation. This overall goal helps the patient adapt quicker to life, return to normal life, and helps them feel better about themselves.

Types of Conditions

One of the most common conditions physical therapy addresses is the results of a stroke.

Strokes happen when an artery becomes blocked in the brain due to a blood clot in the brain or somewhere else in the body. It prevents blood from flowing to the brain properly. When a stroke occurs, brain tissue is damaged or dies, which causes a loss of function in the body, and of course, it can cause death too. When many people suffer a stroke, damage to one side of their body occurs. This nerve and tissue damage results in a lack of movement and control of one side of their body.

Oftentimes, the person loses their ability to walk, talk or loses the loss of mobility with their arms. Physiotherapy is the main treatment most stroke victims will go through for rehabilitation purposes. This process includes teaching the person the ability of the person to use their limbs again and and focuses on their speech, if needed. The amount and extent of physical therapy depends on the extent of the damage, their health, and their age.

Therefore, the quicker a person is treated after having a stroke, the better their chances are to recover. Another reason that can cause the need for Physiotherapy is injuries from car accidents. Car accidents can cause mild to serious injuries to the body. Some injuries don’t manifest itself until weeks later, and can be worse than initial diagnosed. Even though most minor injuries like back or neck strain can necessitate physical therapy.

What’s Involved

The therapy sessions usually start at the hospital or a healthcare facility, and are designed and authorized by the therapist or the patient’s doctor. The treatment can end in the person’s home or at a gym once the patient’s condition starts improving in a way that allows for a less formal or medical environment. Physical therapy sessions that are appropriate for the person and their condition. The focus is on restoring muscle strength, stability, endurance, flexibility, coordination, and independence.

Sessions will start basic and low in intensity, and will usually increase to more difficult and intense sessions based on the person’s gradual progression. The workouts include basic walking, swimming, and aerobics. Repetitive exercises such as stretching and weight lifting greatly strengthen the muscles. It also includes exercises in restoring speech. Therapy includes the use of limbs that were not affected by the stroke and strengthening those that were. Contrary to popular belief, most physical therapy is not painful. The therapist’s focus is to minimize pain.

Different Treatments


Physiotherapy can include more natural-based treatments such as reflexology, which is the method of placing pressure at specific points to the hands or feet to stimulate the nerves and circulation in the body.


Hydrotherapy can also be applied. This involves applying hot or cold treatments to reduce inflammation, pain, and tenderness. Both of these methods can increase the strength of the muscles.


Massage therapy is another method of physical therapy for more minor injuries sustained in a car accident or stroke. Back, neck, shoulder and wrist pain can be effectively addressed and treated with multiple massage sessions.


Health Benefits of Quinoa

Quinoa, pronounced “keen-wah”, is a widely renowned plant food that offers several health benefits. Quinoa is packed with protein comparable to eggs and meat, along with tons of other vitamins and nutrients. Since Quinoa is packed with vitamins and minerals, it makes an extremely beneficial addition to any diet. It has been shown to have several health benefits, including prevention and regulation of diabetes, controlling celiac disease, weight management, digestive, blood pressure and cholesterol issues, and anti-inflammatory conditions.

About Quinoa

Quinoa, officially known as Chenopodium quinoa, is related to the food family that contains spinach, Swiss chard, and beets. However the part of the Quinoa plant that is most often consumed and which offers numerous health benefits, is the seed. The leaves of the plant taste similar to that of Swiss chard and spinach. Originating in South America, the vegetable has been grown and eaten in that region for hundreds of years. Grown throughout South America, the plant is exported to all corners of the world for consumption. In fact, 2013 was named by the United Nations to be the “International Year of the Quinoa” in hopes of spreading knowledge about this amazing plant food.


Quinoa is rich in nutrients. It is a huge source of protein, iron, fiber, magnesium, riboflavin, and manganese, among other nutrients. Furthermore, it has a low caloric count. This means that one gain absorb a large quantity of essential vitamins and nutrients without having to ingest large quantities of food. The amount of protein it has is astounding. There are nine different types of amino acids, the building blocks of protein that serve essential functions in the body, allowing it to act as both a whole grain and a protein source. Lysine, one type of amino acid present in Quinoa, is critical for tissue growth and repair.

Quinoa is widely known for its fiber content. Fiber is a great source that helps reduce blood pressure, cholesterol, and helps fight constipation. In comparison to other whole grains, the plant has twice as much fiber than almost any other type of whole grain. Also contained within a serving of Quinoa is a large quantity of iron. Iron in the blood stream carries oxygen from one cell to another and even supplies oxygen to the muscles. It also keeps red blood cells healthy, increases enzyme activity, regulates body temperature, and produces energy.

Quinoa is rich in magnesium. Magnesium lowers blood pressure and relaxes blood vessels, calms nerves, and reduces stress. It also has regulates body temperature, detoxifies the body, and aids in healthy bone and teeth formation. Another nutrient Quinoa is rich in is B2, also known as riboflavin. Vitamin B2 aids the body by boosting energy metabolism and regulating energy production within cells. Quinoa is rich in manganese. Manganese is a common antioxidant that protects the cells from damage and from free radicals. Free radicals are damaged cells that destroy healthy cells, often producing different forms of cancer. Healthy fat is also found in abundance in Quinoa.

Diabetes Benefits

Consuming Quinoa may assist in managing early Type 2 diabetes. Quinoa has an extremely high protein to carbohydrate ratio. This means it helps regulate blood sugar in individuals in the early stages of the illness. Furthermore, since Quinoa contains a soluble type of fiber, the breakdown of carbohydrates to glucose is reduced, which helps to control blood sugar. Another reason that Quinoa consumption may prove to be beneficial for diabetes control is due to the high amount of antioxidants that are present in the seed.

Celiac Disease and Gluten Intolerance Benefits

Quinoa is beneficial for individuals with celiac disease or gluten intolerance because it does not contain gluten. Therefore, it can be substituted as a replacement for more typical whole grains in bread or other dishes where grain is a primary ingredient.

Weight Management Benefits

Individuals who are trying to manage their weight may discover Quinoa beneficial. Due to the the amount of fiber, it helps one feel fuller, reducing hunger and the need to eat.

Digestive Health Benefits

Quinoa can help regulate digestive health. The regular consumption of fiber from the seed helps regulate the intestines. The gastrointestinal tract works smoother, and keeps you from feeling bloated and constipated. The plant seeds also act as a prebiotic which helps improve the good bacteria, known as microflora, in the intestines.

Blood Pressure and Cholesterol-Lowering Benefits

It helps to lower blood pressure and reduce cholesterol levels with it’s high fiber content. It maintains good cholesterol levels, while decreasing the bad cholesterol levels.

Quinoa also reduces inflammation and works as an antioxidant. It is one of the most powerful plant seeds around to improve one’s health. It can be eaten by itself or with other foods. It is one of the healthiest foods around. It will not only fill you up with its heavy fiber base, but will keep you healthy and strong.  

Sugar and Cardiovascular Health

Most consumers have been led to believe that fats, especially trans fats, are the primary culprits behind declining heart health in the United States. Recent studies though, have concluded that sugar may be even more detrimental to cardiovascular health than any kind of fat. The effects of sugar from direct intake and from starches, (which convert to sugar in the body once consumed) are now known to be major contributors to heart disease.

Studies on Sugar and Cardiovascular Health

In 2016, the Journal of the American Medical Association (JAMA) published a report that a major, influential 1967 study conducted by the New England Journal of Medicine was unduly influenced by the sugar industry. This report had set the tone for what constituted healthy consumption of sugars and blamed fat and cholesterol intake alone as the primary risk factors for heart related disease and death. As a direct precursor to life-threatening cardiovascular issues though, sugar was touted as being benign.

A recent study in JAMA, among others, definitively linked increased sugar intake to cardiovascular-related mortality. This study followed 40,000 participants and concluded that those with the highest sugar intake increased their risk of death from cardiovascular disease by 400%. This was true even after accounting for other risk factors such as age, weight, smoking, exercise, and alcohol consumption. The study also concluded that diets comprised of just 20% sugar double the risk of heart attack, even though the Institute of Medicine still recommends capping sugar intake at no more than 25% of daily calories consumed.

Another recent study by James DiNicolantonio, PharmD and James O’Keefe, MD, co-authored by Sean Lucan, MD, has also linked increased mortality from cardiovascular disease to excess sugar consumption.  In Progress in Cardiovascular Diseases, the doctors reviewed studies dating back to the 1950s correlating cardiovascular disease to both sugar and fat intake.  Their conclusion was that not only does sugar increase the incidence and mortality rate of cardiovascular disease, but that sugar intake played a larger role in heart-related disease and death than even saturated fat.

Scientists have also published works in the American Journal of Clinical Nutrition showing an increase in “bad” cholesterol and decrease in “good” cholesterol levels in research participants consuming higher levels of sugar. Additionally, participants showed higher levels of triglycerides, leading to higher incidences of heart attack and stroke. This and other similar studies further suggested that the way the body metabolizes sugar, combined with fat intake, and not fat intake alone, is one of several ways sugar affects heart health.

Indirectly, excess sugar, especially refined sugar, affects the heart by contributing to weight gain and diabetes. Both place extra strain on the heart that can eventually lead to heart failure. In addition, most diabetics in the United States suffer from diabetic cardiomyopathy, a condition where the heart muscle is weakened through excess sugar consumption, eventually losing its ability to pump blood on its own.

Even those not at risk for diabetes are at risk for sugar-related cardiovascular disease though. Sugar is linked to both high blood pressure and increased heart rate, both causing heart stress leading to earlier disease and death. Sugar has also been linked to elevated stickiness of blood platelets, a risk factor for blood clots and stroke. Furthermore, consumption of just two sugary beverages daily as a part of an otherwise healthy 2,000 calorie diet has been shown to increase the risk factor for cardiovascular-related death by 20%. As mentioned earlier, the amount of sugar consumed combined with how the body metabolizes fat also leads to excess strain on the heart.

Arteries of the heart are especially sensitive to sugar. One doctor likened sugar’s effect on arterial walls to sandpaper, slowly eroding and damaging the walls of the arteries until enough plaque has built up on the damaged walls to cause a heart attack. No matter how high a patient’s fat levels, plaque build-up does not occur without arterial wall damage, and sugar does just that.

Sugar Limitations

Sugars from fruits and vegetables are not known to increase the risk of heart disease and death. Refined sugars, sugars from carbohydrates, and fructose and glucose added to processed foods are of primary concern. The American Heart Association recommends limiting sugar intake to 100 calories of sugar daily for women and 150 calories daily for men. Maintaining these limitations have now been shown to significantly improve health and lifespan.