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

 

 

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.

Hydration

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

 

 

 

 

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.

Nutrient-Packed

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.  

CSA 101 – Community Supported Agriculture

CSA, Community Supported Agriculture is a network connecting local farmers with local people who want to eat local food. Members receive fresh produce and other items by purchasing a ‘share in the farm.’ With the CSA investment, you give your support for a local farmer, sharing in both the risks and benefits alike. Community Supported Agriculture is becoming increasingly popular. People and families are growing more and more concerned with the ‘dirty’ food they are ingesting, and instead are seeking ways to get clean food on the table. Additionally, support for local business has been steadily growing among consumers, as they turn away from corporate consumerism.

How Do I Get CSA In My Kitchen?

Hop online and do a search for “CSA delivery near me,” or “CSA delivery + city/town name” to see what is available in your area. Additionally, you can inquire at your local farmer’s markets and food co-ops about CSA boxes. Additionally, you can use these great sites to search for CSA’s close to you: localharvest.org and coopdirectory.org.

How Much Is Community Supported Agriculture Delivery?

Most CSA box deliveries average a $20 – $30 range in cost, but they can be anywhere from $14 – $50 per delivery (depending on frequency and size).

CSA Local Farm Investment – Cost Considerations:

  • Do they require payment up-front in full or can you set up a payment plan?
  • Will you be able to manage your account online?
  • How long is the minimum required commitment? Some CSA deliveries allow for short-term commitments (such as a month), while others require a pledge for the entire season. Use the service you choose for at least 1-2 months to experience the variety that is offered over the course of time. This will also give you a chance to adjust to the abundance of veggies and fruit in your kitchen.
  • Do they offer any discounts? For instance, some will offer a discounted or free box if you use your location as a pick up location for their other customers. Other farmers will also engage in a barter-trade if you have services or products they can use. Some will even trade deliveries for members doing work on the farm.
  • Is there a box deposit or a one-time membership fee or start-up fee? Some farms charge a deposit for produce boxes until returned, some ask you to bring your own box/bags from home, and some provide their own every week.

What If I Only Eat Organic?

Many people are interested now a days in choosing farms that only practice sustainable or organic farming. Ask the farms you are considering about how they grow their food if it is important to you.

How Often Will I Get A CSA Box Delivery?

Typically, deliveries are weekly, but some farms do allow options for every other week.

How Do I Get My CSA Boxes?

Community Supported Agriculture boxes are delivered to subscription members in various ways, depending on the farm. It may be that you have to pick up your box at the farmer’s produce stand or farmer’s market. Sometimes neighborhood pickup locations are set up so no one travels too far to get their box. Other farms will deliver to your home door, while other CSA’s offer the service for an additional cost.

What Is Included In A CSA Box?

Okay, so to be frank, what comes in your CSA box is not very important in priorities when it comes to choosing which farm suits you best. This is because of a few things. First of all, people just don’t really have control over what they get in the box, as it will be a variety of items from across the farm. One of the most exciting things about a CSA is getting to experiment and taste new foods in your own home. If you are looking to get a specific amount of certain items every week, then the CSA probably isn’t for you. Many farms include recipes in their CSA boxes to encourage you to try their foods in new and different ways.

What Risks Come With A CSA Box?

It is important to remember the basics of farming when it comes to your expectations about the food you receive. A great crop will results in amazing quantity and variety, but catastrophic weather can result in a limited or nonexistent inventory. Some farms offer refunds in this event, others do not. Clarify all details of the subscription when reviewing CSA’s in your area.

 

 

Heat Up The Kitchen for Hot Results!

Do you love your foods hotter than the blazes? Are spicy or sizzling curries your thing? If so, you already know how delicious and flavorful the piquant foods are, but did you know all the amazing health benefits you are getting too? Some say people who eat spicy and enjoy spices all the time may be choosing healthier options than those who don’t. You don’t really see hot foods or hot peppers making news headlines, but some of the most popular foods eaten around the globe are hot foods. There are certainly spicy dishes that are not very healthy, nevertheless, adding peppers and chilies can deliver on super healthy results. The new health food is spicy and it’s not only good for you, but packs a punch of taste that is unbeatable! If you are looking to put some good health into your life without major changes, just turn up the temperature in kitchen for your next meal!

Increase in Brain Function

Do you often fall victim to the 3pm slump? After spending all day in front of the computer, you find around 3pm you are slipping into a vortex of inactivity and inability to focus. Instead of reaching for the coffee pot to get the pick-up you need, choose to eat a chili or two. Hot foods are great for clearing the mind and readily solving problems. It is believed Alzheimer’s patients and others suffering from degenerative diseases can reduce their symptoms by eating spices, as they are thought to reduce stress in certain brain areas linked to learning, memory, and control. These findings are in their young days. Spices are believed to be wholly positive, such as cinnamon. You don’t need spices in obscene amounts to reap the rewards, just include them in normal amounts at as many of your meals as possible to get a positive effect on your overall health and brain functioning power.

Reducing Meal Carcinogens

Everyone loves barbequed foods, especially when the weather turns warm outside. In fact, dads around the country are standing at the door just waiting to declare grill season. However, barbequed meat comes with a list of risks from the overload of toxins linked to pancreas, lung, and breast cancers. Studies have shown when you use rosemary to dry rub your meat or marinate it with before you cook it, then the level of toxins are reduced by up to 70% in the meat. So, you get delicious and antioxidants all in one grilled meal? Yes!

Eat Hot For Heart Strength

According to a variety of studies, hot peppers may get your heart pumped up in numerous ways. When people regularly consume hot peppers, they develop a lower risk of getting heart disease in their lives compared to those who skip the spices. One reason may be that the food is able to enhance blood flow and reduce harmful cholesterol levels. The natural chemicals found inside peppers are effective at treating many ailments. They include hardening of the arteries, irregular heart rhythms, and circulatory problems.

Preventing Ulcer Formation

Even though it may sound crazy, one of the most powerful and preventative treatments for stomach ulcers is found in hot peppers. Despite the spicy punch, capsaicin is a chemical found in peppers that works to fight off bacteria. It is highly effective at destroying ulcers already formed, and warding off future ulcer formations. Those who have followed the diet filled with spicy foods have been proven to decrease their odds of developing a stomach ulcer in comparison to those who don’t by as much as three times. It is a great reason for those who suffer from stomach ulcers or stressful lives to spice up the meals.

Spices and peppers may be the superfood we have been seeking for years, with all the amazing benefits they deliver to the human body. Links to good internal health, increased brain function, and better blood circulation are all reasons to start topping off your family’s meals with simple seasoning, a chili pepper, or a few piquant foods. Spicy food and chilies offer a whole world of flavor and taste in a wide variety of ways.

 

These Low Carb Meals Will See You Through The Week

Cutting back at this time of year can feel like a genuine struggle. While you might find it hard to say no to every festive treat that’s passed your way, there are methods of reducing the kinds of heavy foods that you’re eating. Opting for low carb options can help to keep you feeling on the best form, cutting down on that bloating feeling associated with heavier foods. By looking to nutrition-packed recipes, you can ensure that your body is getting exactly what it needs from every meal time and that you’re feeling at your best throughout the day. These meals might be carb free, but they’re guaranteed to keep you going for hours after eating. It’s time to get cooking!

Cheesy Cauliflower Mac

Are you a fan of mac and cheese? These veggie packed alternative is for you! Nixing the heavy pasta and adding in a handful of cauliflower for good measure, the dish is as light as a feather and strong on its flavor combinations. As well as cutting out the gluten entirely, this recipe turns to coconut products as a way of adding in a little extra nutrition and taste to the mix. Pile this high on your plate and eat up without any of the extra guilt.

Broccoli Slaw Pasta

If you’re fed up of chowing down on a green salad when lunchtime rolls around, this fresh alternative should be right up your street. Combining crunchy vegetables with rich seasonings, the lighter dish can be prepared in a flash, giving you everything you could possibly need to eat in one sitting. Packed full of cheese and garlic, this fresh broccoli slaw has all the makings of a traditional Italian dish without any of the heaviness afterwards. It’s win-win!

Baked Buffalo Wings

Thought that barbecue food had to be about piling on the carbs? Think again! With this tasty, adapted version, you can get the best of both worlds, ramping up the flavor without going overboard on the carbs. These baked buffalo wings look to the oven to seal in the flavors, doing away with the frying process completely. The dish is a great source of protein, helping you to keep feeling full and build back any muscle loss after a heavier workout. Pile up your plate and eat happily.

Italian Stuffed Peppers

If you’re looking for a quick way to fill up and feel warm inside, these Italian style stuffed peppers are the dish for you. Using fresh, low carb ingredients, the peppers are loaded with essential nutrition, giving you everything you need in order to feel at your best. Gluten-free, clean and paleo friendly, these peppers have everything going for them, giving your body a serious dose of rich nutrition every time you eat.

Garlic Shrimp

A match made in culinary heaven, garlic and shrimp were practically created in order to be cooked together. If you’re looking for a seriously tasty low-carb meal, then, let this one be it. Paleo friendly and high in protein, this recipe will help you to feel full long after eating, making it even easier to cut out those mid-afternoon snacks. Using cauliflower to pack out the dish a little, the recipe is more filling than you might have imagined, cutting down your hunger pangs without weighing you down.

Healthy Potato Soup

While there might be a few carbs to speak of in this hearty recipe, the dish is a whole lot lighter than you might have imagined, using tasty cauliflower in order to bulk the whole thing up a bit. The finished result is rich in texture and finished off with all sorts of tasty garnishes that are bound to take your fancy. Make up a big batch of this and keep dipping into it whenever hunger calls.

Pack a Protein Punch with these Paleo Lunches

What do you take with your for lunch? Are you at on-the-fly type of person or do you prefer to plan your meal in advance, choosing where and what it is that you’re going to be eating? Whatever your preferred dining style, there’s good reason why you should try something new and make your own lunch. These paleo recipes are packed full of grains and pulses, helping you to stay feeling full throughout the day. Whip any one of these healthy paleo lunches up the night before or the morning of and rest assured that the mid meal of the day will be every bit as good as you had hoped it might be!

Chipotle Chicken Lettuce Wraps

If you’re a fan of the lunchtime wrap but are looking for a lighter way to curb off the hunger pangs in the middle of the day, these chipotle chicken lettuce wraps are a great recipe to try. Kitted out with jalapeno peppers and hot chillies, the meal is seriously spicy, breathing new life into what might come off as a limper lunch choice. If you’re going to be traveling with this dish, try taking your chicken and lettuce in separate containers. You can arrange everything on the spot and keep things as fresh and crunchy as possible.

Italian Sub Roll Up

Sandwiches are always a good shout in the middle of the day but if you’re fed up of the same old contenders, you might lose patience with the dish. This Italian sub roll up will change your mind completely, giving you a fresh take on the sandwich set up. Wrapped in deli meats, the veggie fillings are practically bursting with flavor, giving you a taste of something really incredible with every bite. Make this in the morning and rest assured that your lunchtime will be worth looking forward to.

Cajun Garlic Shrimp Noodle Bowl

If you have a little more time on your hand, you can try taking on the ever adaptable noodle bowl. This tasty offering shows off shrimp in all its glory, flavoring the seafood with garlic and spices for a really fresh taste. Best of all, the bowl uses zucchini noodles at its base, helping to fill you up without going overboard on the carbs. This might soon become a lunchtime favorite in your house!

Egg Roll in a Bowl

Eggs are a fantastic source of protein, helping to keep you feeling full and satisfied in between meals. This egg roll in a bowl makes the very best out of the ingredient, flavoring it up with cabbage, carrots, sesame oil and onions. If you want to make the meal a little more filling, try finishing it off with an extra serving of protein, like lean chicken. You can chow down on a really tasty lunch time dish and avoid snacking temptation later in the day.

Burrito Bowl

Sometimes, only a burrito will do. When you’re trying to follow a healthy diet, however, burritos might not always seem like the best option, making you feel full and stodgy. That’s where this burrito bowl comes in. Kitted out with a homemade broccoli slaw, the bowl comes loaded with peppers, onions and celery, finishing off the whole thing with a healthy serving of beef. While you can add beans and cheese if you like, the base recipe has more than enough in it to help you stay full without reverting to unhealthy ingredients.

Antipasto Salad

Salads are always a great lunchtime option, but how can you be sure that you’re going to stay full in the hours after eating? It’s all about adapting your ingredients. This antipasto salad takes all of your favorite Italian ingredients and mixes them up, giving you a meal that is seriously bursting with flavor. You can use your favorite olives, sun dried tomatoes and deli meats, finishing the whole thing off with a healthy drizzle of olive oil.

Salmon Salad Power Bowl

Fish is a fantastic healthy ingredient, guaranteed to keep you feeling full without piling on the calories. Salmon will give you a healthy serving of omega-3s, keeping your level of monounsaturated fats at a constant. This salmon salad power bowl is a great way to get your fill of the ingredient and feel full throughout the day. High in fiber and protein, the salad is incredibly healthy, making it easier for you to make better choices at midday.

How To Lose Weight Without The Hunger Pangs

Losing weight is a long old process. Crash diets and fad eating plans might help you to shed the pounds in a matter of weeks but before long, you’re likely to have piled all of the weight back on. In order to give your body the best chance of getting rid of the pound and keeping them off, you need to go about the dieting process slowly, committing to a long term, healthy eating plan. It’s all about the types of foods that you choose. A fast metabolism diet can help to give your metabolic system a boost into action, helping you to burn off the food that you eat at a much faster rate.

The rate that your body converts food into energy, your metabolism controls how quickly the calories you take in are burned off and how much gets stored for later as fat. The faster your metabolism is, the more rapidly that you will use up the energy from food. As well as exercising, you can control your metabolic rate through the foods you eat, kicking things into gear that but faster. This fast metabolism diet will give your body the right kind of fuel, making it easier for your body to get the essential nutrients from what you’re eating.

To get going on your fast metabolism diet, you’re going to need to get a few basics into place. The entire process takes part in three main phases, focusing on a number of different food groups. The first phase will take a focus on carbohydrates and fruits, helping to keep you fuller and keep you going for longer. While you will want to focus on foods like quinoa, brown rice, watermelon and cantaloupe, don’t forget to keep eating healthy proteins like chicken, fish and eggs along the way.

During this phase, try mixing up your recipes to get the most out of each meal. Grilled chicken salads, rice bowls, mixed fruit and crudites can work well throughout the day, helping to keep you full and focused.

After four days on phase one, it’s time to move on to the second phase of the fast metabolism diet. In this part of the process, lean proteins and vegetables are the focus, helping your body to begin to cut down any residual fats. Foods during this part of the process should consist of ingredients like egg whites, lean white meats, fatless beef and a variety of vegetables. The more colors that you can get on your plate in one sitting, the better, so don’t be afraid to pile those veggies up high!

When it comes to recipes during this phase, try getting a good mix of protein and vegetable content in each sitting. Egg white omelets, steamed white fish, mixed vegetables and fresh salads will become your best friends, so ensure that your fridge is well stocked with ingredients.

Moving on to the final phase, it’s time to incorporate a larger mix of balanced food groups into your meal plan. While this might be the most inclusive phase of them all, don’t forget to consider your recipes with a healthy slant; it should be about weight loss, after all. Phase three is all about healthy fats, sustainable carbohydrates and fresh fruit and veg, so try your hand at the types of recipes on offer. Fruits high in sugar should generally be avoided and any fats you eat should be high in monounsaturates. Snacking on fruits and nuts is a great way to keep yourself ticking over during the day, keeping going while staying healthy.

Recipes including ingredients like avocados, oily fish, nuts and fresh vegetables will serve you well in this final phase. In general, making sure you get a balanced mix of ingredients is the best way to go and will help to keep you feeling fuller for longer.

While this kind of a diet can be effective in the short term, it should not be carried on for longer periods of time. High metabolism phases are a great way of kicking your body into action, making it easier for it to begin the energy burning process. Returning to healthy eating habits can help to continue the weight loss trend, keeping your body in better shape for even longer!