Category Archives: Diet

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Mind “The Low Fat” Labels…

The idea that eating less fat can keep you healthy, a notion very popular with the medical establishment in the mid 1980s, seemed to make sense. Experts were working with the data available at the time – they saw saturated fat had more calories and raised the bad (LDL) cholesterol. Today fat is still often the diet bad guy and you’re still likely to see “low fat” and “fat free” on many of food labels.

While our cholesterol levels, and total intake of saturated fats has gone down, the numbers of obese people in this country has continued to rise. How can we be eating less fat but getting fatter? One potential reason is the unintended effect when you eat something labeled “low fat”; people tend to eat more of it – up to 50% more according to Cornell researchers.

Those who are overweight are particularly at risk to falling for the deceptive “low fat” and “fat free” labels. These people tended to take in 60 more calories than do those who are thinner.

More recent work in this area has found that if you take saturated fat from the diet it needs to be replaced with something that’s better for you. Now we understand that polyunsaturated and monounsaturated fats are actually good for you. Also, nutritionists know that fat satisfies appetite longer, so you end up eating less. Most people don’t make the healthy switch when it comes to fats.

In 2010 an important meta-analysis looked at the association between saturated fat and the risk of heart disease, stroke and cardiovascular disease. The analysis included 21 different studies. The conclusion was that there is not enough evidence to say that saturated fat raises the risk for stroke, heart and cardiovascular disease. More research needs to be done to tell us about the risks for specific age and sex groups.

The findings may stem from the fact that people replaced the saturated fat with carbs. When you up the carbs in your diet it can cause other problems and raise your risk for cardiovascular disease. This research points out the mistake it was to try and lower saturated fats by replacing them with processed carbs – this didn’t do any of us any favors. It would be better to replace saturated fats with healthier polyunsaturated ones, but there’s still a lot to learn before we have a complete picture of how fats operate in the body.

Continues below…


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Mind “The Low Fat” Labels… Continued…

In 2013 another study, known as the Sydney Diet Heart Study, found that the benefits of polyunsaturated fatty acids have not been established. The work found that in those with higher amounts of omega-3 compared to omega-6 got beneficial results, where research that had the omega-6 content higher didn’t show any benefit. You can see the challenge this message is to deliver to people.

Total fat intake isn’t a good reflection of your health. Your best bet is to stay away from refined grains, too many sugars, starches, sugar laden drinks, processed meats and foods that have lots of trans fats or are loaded with salt. Replace these foods with healthy vegetable fats, oils, fruits and veggies, nuts, whole grains, fish, yogurt and modest amounts of cheese. Eat healthy and forget keeping track of fat.

To your good health,

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The Top 7 Diet Mistakes To Avoid

Trying to lose weight is tough, calling for consistent effort, patience and a good measure of plain old willpower. What makes weight loss even more of a challenge is that there’s so much advice out there, it’s hard to know what to follow, what to ignore.

Experts insist that the foundation of successful weight loss is a healthy, calorie controlled eating plan combined with regular exercise. There’s nothing fancy… no “secret”. To lose weight you need to make permanent changes in the way you eat, the way you live and care for your body in order to succeed in getting (and keeping) the pounds off.

Here are seven common diet mistakes to avoid…

MISTAKE 1: Banishing your favorite foods. By eliminating your favorite things, you make them even more powerful, more tempting. You need to allow an indulgence once in a while, limiting your portions, taking time to really taste and enjoy what you’re eating, you can short circuit the “cheating” idea.

MISTAKE 2: Banishing whole categories of food. Your body needs some of everything, carbs, fats and protein to be balanced and healthy. Any plan that has you completely eliminate one of these groups can cause you trouble long term. Remember when fats were bad? That spawned many sugar filled, refined carbs and we all gained weight in record numbers. Balance is key.

MISTAKE 3: Expecting too much, too soon. The experts agree that healthy, lasting weight loss should be no more than a pound or two each week. If you’re expecting more than this, you’ll get discouraged at the healthy results you’re getting. When it comes to weight loss, slow but steady wins the race.

MISTAKE 4: Skipping meals. This sounds like a great way to cut out some calories, but it ends up causing you to eat more later on. Try to eat when you’re hungry, but not totally ravenous, to keep your hunger, and the portions you consume, in line.

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The Top 7 Diet Mistakes To Avoid Continued…

MISTAKE 5: Eating too few calories. It’s tempting, when going for rapid weight loss, to skimp on the calories, but this isn’t a good strategy. Diets that have too few calories, also offer too few nutrients. Keep your calories to 1,200 a day for healthy weight management.

MISTAKE 6: Eating because your diet plan says so. If the diet plan you choose has you eating every two or three hours, and you’re not hungry, you don’t have to eat. Forcing yourself isn’t a good thing. You need to learn to recognize your own internal signal of hunger and respond. If you’re hungry, eat sensibly, if you’re not, don’t.

MISTAKE 7: Expecting exercise to give you an “eat all you want” pass. Workouts and watching calories go together when it comes to weight loss, but to see a drop in pounds from exercise you need to step up the intensity a lot. It’s easy to over estimate what you burn and then eat more than you should to balance that out. Unless you worked out (hard) for an hour or more, the most you need to replenish yourself with is water.

Steer clear of these common diet blunders and you’ll be less frustrated… less likely to give up your efforts. Before long you’ll be seeing the results you’ve always wanted, feeling better than you ever dreamed.

To your good health,

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9 Myths And Facts About Your GI Tract

If you’re like most people, you probably don’t know a whole lot about your digestive process and the gastrointestinal tract that makes it all happen. Myths are often repeated as fact by people who seem to know what they’re talking about. It’s only when you start to have uncomfortable (embarrassing) digestive symptoms that you have to search out the truth so that you can help yourself feel better.

So let’s de-bunk 9 of the most common myths…

1: Digestion happens in the stomach. False, the biggest portion of the digestive process actually happens in the small intestine. The stomach takes in food, churns it and breaks it into smaller particles, unappealingly named chime. This is then released in batches to the small intestine where a good deal of the digestion and absorption of nutrients occurs. Foods don’t digest in the order you eat them – rather it’s all mixed together and sent along its way.

2: Cut your food intake, you’ll shrink your stomach. False. Once you reach adulthood, your stomach is pretty much the same size, unless you have surgery to shrink it. Eating less will not shrink your stomach. Eating less will help you reset your appetite thermostat so you may not feel as hungry and it’s easier to stick to healthy eating goals, resist snacking.

3: Thin people have naturally smaller stomachs. False. It might seem hard to imagine, but the size of the stomach is not related to weight or dieting. You can be naturally thin and have the same size (or larger) stomach than those who fight the battle of the bulge for a lifetime.

4: Exercise cuts the size of your belly. It doesn’t. Exercising does not reduce one area of fat alone, though it does help burn fat all over the body. It’ll also help tighten the abdominal muscles so that you’ll look leaner.

In truth, the most dangerous part of fat is the kind you can’t see, the fat in the omentum, a sort of sheet that lies over and all around your internal organs. If you’re really overweight you probably have a lot of fat over and around your organs. The danger with so much weight lies in that the liver can be so packed with fat that a form of hepatitis can develop.

Luckily making changes to a more healthy way of eating can really help in shedding the weight you see, and the stuff you don’t.

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9 Myths And Facts About Your GI Tract Continued…

5: Foods with insoluble fiber cause less gas and bloating. False. Gas and bloating actually come from intestinal organisms that are needed to digest soluble fiber. What you may have thought to be an easier form of fiber (soluble) can actually cause more gas and bloating than insoluble fiber. Insoluble fiber isn’t digested, thus no involvement with intestinal organisms – so no embarrassing gas or uncomfortable bloat.

6: Ease acid reflux symptoms by losing weight. True. Losing just a bit of fat in the abdominal area makes a difference in your symptoms. Less fat means less push against internal organs, less heartburn, a bit of relief. Since most people lose weight in the tummy area first, you’ll see some change in your symptoms in just a few weeks after you start trying to lose weight.

7: Eating before bed makes you gain faster than if you ate the same foods during the day. False. Gaining weight comes down to taking in more calories than we burn, and weight gain isn’t based on the 24-hour clock as we understand it. There isn’t any science that says eating at a specific time can influence weight gain all by itself.

But you should know that eating before bed, especially if you’re stressed, can make digestion more difficult. You might experience gas, bloating and painful heartburn. Later in the day, the digestive system, like the rest of us, is tired, so it contracts less, moving food through the system more slowly.

8: A 200-calorie snack of peanut butter and crackers is better able to control your appetite than eating a 200-calorie serving of crackers. True. Fats digest more slowly than carbs, and they stay in the stomach longer which leaves us naturally feeling fuller, longer after eating a snack that has a bit of fat. By contrast, simple carbs give you a quick increase in blood sugar, but can have you dropping just as fast.

9: Beans cause everyone to make gas, and there’s nothing you can do. True. Beans are naturally loaded with a kind of sugar that needs a certain enzyme to digest. Some of us have more of it, some less and the less you have the more gas will be made during your digestion of beans. Over the counter gas remedies or charcoal tablets can help if you take them before you dig in.

To your good health,

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5 Facts To Know About Low Carb Diets

Low carb diets don’t work according to some experts. Others, equally sure, swear by them, and insist we just don’t understand or aren’t depriving ourselves enough. Most nutritionists will tell you that people crave carbs, and if you eliminate them from your diet, you’ll only want them all the more. Forbidden fruit.

Here are five simple, solid tips from The CarbLovers Diet Cookbook that may have you rethinking that ban on carbohydrates you’ve been struggling to stick to.

1. Low carb diets leave you feeling stressed and sad. A recent study by Australian researchers that appeared in the Archives of Internal Medicine followed 106 dieters for a year, half were on a low carb diet, the others were on a carb-rich diet. At the end of the year, the carb eaters were feeling happier, calmer and more focused than those who’d deprived themselves. Carbs are known to up the levels of mood regulating stress reducing brain chemicals, while high protein fatty foods might cause these levels to drop.

2. Low carb diets leave you fatter, not thinner. The stress and depression that most low carb dieters feel is enough, over time, to thwart even the best efforts to stay on track. The reason? Stress produces lots of hormones, like cortisol, that increase your appetite and make you vulnerable to binges according to obesity expert Elissa Epel, Ph.D. who is an associate professor in the department of psychiatry at the University of California, San Francisco.

3. Low carb diets can’t be sustained over the long term. Most people can tough out a low carb diet for a time, but it’s quite another thing to do it for a lifetime. Studies show that people have a harder time sticking to low carb, as opposed to high carb, eating plans. In a recent Harvard University study of 322 dieters, just 78% stuck with their diet for up to two years, while almost 90% of those on a high carb diet were still following the eating plan at the end of the study period.

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5 Facts To Know About Low Carb Diets Continued…

4. Low carb diets bring bloating to your belly. According to the National Institute of Digestive Diseases, belly bloat is a key sign of constipation, and this is a common side effect of that low carb diet. In one study as many as 68% of participants on a low carb diet were complaining of constipation, compared to just 30% of the non dieting population, and 35% of dieters who were eating more carbs.

5. Low carb diets make people feel deprived, making dieters start to crave carbs according to a University of Toronto study of 89 women where half restricted the amount of carbs they ate, and the other half did not, When fed a test breakfast three days later and told to eat as they wished, the low carb dieters stuffed themselves, while the other women kept to their diets. The bottom line? Cut out carbs and it’s nearly impossible not to binge when you relax your guard.

While low carb diets are known for fast weight loss, much of what you lose in those early days is water, not fat. In the long run, the picture is not so clear and experts are likely to continue to argue the point. Remember, when it comes to weight loss, it’s the cutting of calories, and the increase in regular physical activity that is the tried and true formula for weight loss.

To your good health,

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The Best Plant For Your Intake In Potassium

As the main ingredient in an American favorite, French fries, the white potato has something to boast about – beating out the banana in terms of potassium. A study released at the Experimental Biology 2013 annual meeting finds that consumption of white potatoes is tied to higher intake of potassium. For each added kilocalorie of these potatoes eaten there was a 1.6 mg increase in potassium for adults over 19 years old, a 1.7 mg increase for children and teens aged 2 to 18 years old. Gender, age, education and race/ethnicity were highly predictive of potassium intake, while income and body mass index were not.

A small white potato, with the skin, gives you 738 mg of potassium and 128 calories. By contrast, a large banana, a well-known potassium powerhouse has the same number of calories but only 487 mg of potassium. Surprise! Even with the skin off, the inside of the white potato is a fantastic source of potassium. One cup provides 477 mg of the nutrient.

Potassium is an electrolyte mineral, a key nutrient that most of us, an estimated 97% of Americans, don’t get enough of in our diets. It helps control blood pressure, key to keeping the heart healthy. Since the vast majority of adults will get high blood pressure sometime during their lifetime, getting enough potassium is vital to counter this. It’s also essential for a healthy skeletal system and regulating the actions of muscles and nerves too.

A diet that doesn’t have enough potassium brings plenty of problems to the body. When potassium is low, the body holds onto extra sodium, too much sodium brings up blood pressure. When you get enough potassium in the foods you eat, the body gets more efficient at getting rid of that extra sodium.

The 2010 Dietary Guidelines advisors agree that there is much evidence that higher intakes of potassium are linked to lower blood pressure in adults. Foods that have lots of potassium and are low in sodium may cut the risk of silent but dangerous high blood pressure and devastating stroke. White potatoes fit the bill; they have lots of potassium and are naturally low in salt, free of fat, saturated fats and cholesterol.

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Unfortunately, the most recent data from the well regarded National Health and
Nutrition Examination Survey (NHANES) from 2009-2010 examined by the team included
the nutrient intakes of children and adults. The authors found that intakes of
potassium, dietary fiber, calcium and vitamin D for these groups were all below
the recommended daily allowance or even the adequate intake levels called for
by the Institute of Medicine. This is a real world warning that kids, teens and
adults are not meeting dietary recommendations for important nutrients even in
a nation of abundance.

Some of the symptoms of potassium deficiency include confusion, irritability, muscle weakness, fatigue and heart disturbances. You might tire more easily during exercise. Too much potassium can be toxic and may bring on an irregular heartbeat or even heart attack. So long as you stick to dietary sources of this substance, your body will keep the balance of potassium within a tight, effective range.

The recommended daily allowance for potassium is 4,700 mg for adult men and women. Some other natural food sources of potassium, besides white potatoes and bananas, include sweet potatoes, orange juice, beet greens, white beans, dates, yogurt, tomatoes, raisins and clams.

To your good health,

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Fight Depression With These Foods

Lots of people struggle under ups and downs, the stress of life events or big changes can get to us all… it’s just that there are times we can’t bounce back like we used to. In fact, estimates suggest nearly 16 million adults had (at least) one major depressive period in the last year. If you’re one of those, you are certainly not alone.

As you pursue your treatment, it’s smart to tap into the latest research on your condition. Experts have noted that both Scandinavian and Asian nations have lower rates of depression… and they also have diets rich in fish – could there be a connection? More and more science is suggesting that some foods may help with depression, recent research naming cold water fish, walnuts and canola oil as especially beneficial thanks to a natural abundance of omega-3 fatty acids in these foods.

Also of note, a team out of McLean Hospital in Belmont, MA used lab rats to uncover foods that have lots of a substance known as uridine, which appears to have positive impact on mood. Uridine is found naturally in molasses and sugar beets. A Japanese team has evidence that a diet with lots of fish is protective against both depression and suicide. A team from Finland surveyed 1,767 people and reached the conclusion that eating fish more than two times a week did show a protective effect on both depression and suicide.

Some of the other research on diet and depression finds…

B vitamins may be involved. Research finds that if you have low levels of folic acid and high levels of homocysteine (a protein) you’re more apt to be depressed. Be sure you eat lots of fruits, veggies, whole grains, legumes and nuts.

Amino acids are known to be part of making key brain chemicals like serotonin. Low levels of serotonin are thought to cause depression. Multiple studies have found that a diet with lots of tryptophan improves depression. You’ll find this in foods with plenty of proteins including meat, fish, beans, eggs.

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Fight Depression With These Foods Continued…

Carbs are all broken down into sugar, the fuel your brain needs to do its work. Eating too much sugar is known to cause swings in blood glucose levels, which can bring on (or enhance) symptoms of depression. Eat a diet that doesn’t have many refined carbs and sugar, but does have lots of fruits and veggies.

 

St. John’s wort is a plant that’s been used for hundreds of years as a supplement to help with anxiety and depression. While there has been evidence for it in the past, two very recent works have shown it no more effective than a placebo when treating major depression.

Treatment for depression may be most effective when it includes not just diet and supplements, but also our modern standbys of psychotherapy and medication. If you’re battling depression, you’ve likely been told to eat a healthy diet of fruits, veggies and fish, as well as getting plenty of vitamins, especially all the B’s. Beyond this, stick to your treatment plan and rest assured that your condition will improve and you will feel better.

To your good health,

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10 Ways Your Workout Won’t Work

If you’ve been exercising regularly for eight full weeks and aren’t seeing any benefits, something isn’t right. Sometimes a little known setback might be working against your good intentions and regular effort. The good news is that being aware of the ways many people sabotage their workout can be the first step toward eliminating them from your own fitness routine.

So here are ten of the most common areas to watch…

1. Not warming up – an adequate and efficient routine to warm up your body is a vital component of any workout. Especially beneficial are ones that get you moving the same way as the exercise you’re about to perform.

2. Not eating enough – if you want to build muscle, you need to take in the right type of fuel. Without energy to burn the body turns to the source that’s most available, muscle protein, exactly the opposite of what you’re after.

3. Not using opposing movements (bench press paired with a row) – as this can cause an imbalance which often results in overuse injuries that can keep you out of the gym for a good while… months sometimes. Serious injuries are known to slow, likely reverse, any progress you’ve made.

4. Working in a limited range of motion - partial reps or working a limited range of motion can lead to a limited range of strength. Also when you use weights that are heavier than what you’re used to, you are at a much higher risk of injury.

5. Training for too much time - anything past 45 to 55 minutes can put the body into a negative hormonal state, this will have a negative impact on your goals of improved fitness. Hours in the gym are not what works best and can put you at risk for overtraining and injury.

6. Not resting between workouts – adaptations take place during the muscle recovery period (also known as rest) and these are essential to losing weight and building muscle. The body must recover and get back to homeostasis so it can build the muscle, burn the fat.

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Fact: Poor Sleep Increases The Risk of Death/ Disease

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10 Ways Your Workout Won’t Work Continued…

7. Not getting enough sleep – deprives the body of the chance to let hormones that help build muscle, burn fat, work while the body is at rest. At least 7 to 9 hours a night is a good guideline for how much sleep to be getting.

8. Texting leads to longer rest periods than normal. It can also divert your focus, keeping you from being fully ready to lift or perform. The number of reps you can do might also go down, sabotaging all the effort you’re putting in.

9. Talking too much – can actually decrease the metabolic effect of your exercise. When rest intervals get too long, the body cools down, leading to a slower metabolism. Talking also shifts your focus from exercise to conversation.

10. Copying other exercises – you can do the move incorrectly, and just because it looks like something you can do, doesn’t mean you are ready for it.

Once you remove these from your workout, see how much better you do, and start enjoying the results your hard work and regular effort deserve.

To your good health,

OpenClips / Pixabay

Why You Should Always Listen To Your Gut…

Examining the bacteria of the digestive tract may one day be a way your doctor diagnoses a disease earlier and more accurately than is possible today. Turns out people with some diseases seem to have a very different mix of bacteria in their intestines compared to healthier people. The relatively new area of microbiome research examines if certain bacteria might cause a disease, or if disease might breed particular types of organisms… it may even be a different of relationship altogether. One thing science does know is that for every body cell, there are an estimated 10 microbial cells – an impressive number that suggests these tiny organisms do have an impact on our health.

Today science is uncovering links between your natural bacterial makeup and the presence of diseases all through the body, not just of the digestive tract. Some of the associations between gut bacteria and illness include conditions like colon cancer, Crohn’s disease, ulcerative colitis, diabetes and even obesity. We also know that some bacteria can strengthen the immune system. Others provoke the inflammation that’s a feature of autoimmune conditions such as rheumatoid arthritis and many others.

One recent study finds that those who had untreated rheumatoid arthritis also had more of a certain kind of inflammatory bacteria in their intestines, less of a beneficial bacteria than healthy subjects. What’s more, science has also found a connection between the bacteria that live in your intestines and mental conditions like depression, anxiety, obsessive-compulsive disorder, ADD, autism and Alzheimer’s disease, as well as others. Part of the reason for this is that intestinal bacteria have the ability to create small molecules (metabolites) that are able to reach the brain and impact the way it works.

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Why You Should Always Listen To Your Gut… Continued…

As the numbers of conditions that may be linked to the microorganisms in your digestive tract keeps growing, the natural question is – can you change your digestive bacteria and cure a disease? A long-term dietary change (healthier and varied foods) could reshape the balance of organisms in your digestive tract to create a healthier profile. This would help with better immune function, less inflammation and potentially bring you to a state of overall better health.

What’s more, understanding more about the microbiome (your own unique collection of microbes) that you took in part from your mother at birth, and have determined in part by your lifestyle could lead to advances in treatments for many conditions. Currently, doctors do some of this when they perform fecal transplants on those who have hard to treat c. difficult infections, using healthy feces to help the sick person return to a more healthy balance of bacteria. This is one example of how critical bacteria can be to overall health.

It may be that one day; analysis of your Individual microbiome will be as accessible and easy as routine blood work is today. Customized probiotics could be given that would impact the microbes that are causing the trouble, so a patient would be given a specific organism to help prevent diabetes or becoming obese.

To your good health,

Anelka / Pixabay

The 200 Extra Calories You Could Avoid

Whether you struggle to find the time to cook a meal at home, or simply enjoy having another person cook and serve your food to you, there’s a calorie cost to dining out uncovered by a new study published by Public Health Nutrition. Turns out that eating at both the fast food place and full service establishments bring significant increases in energy, salt, sugar and saturated fat.

So why do so many of us eat out so much. It’s simple, meal prep and shopping take time, cooking is not easy for everyone and cleanup isn’t fun for anyone. Beyond our lack of time, prices at most grocery stores have been rising steadily, while restaurant meals haven’t gone up as much in price. When it’s more affordable to eat out, consumers will make this choice, hands down.

We also know that Americans are not, by nature, healthy eaters considering over a third of adults in the US are obese – that’s about 79 million of us. Eating out isn’t the sole culprit when it comes to why we’re all so heavy – portions sizes have increased; calorie-laden drinks are more popular than ever. Experts think we eat a third more calories than we did only 40 years ago; this includes 56% more fats and oils. Yikes.

The research team looked at data from more than 12,000 subjects aged 20 to 65 years old who had answered questions as part of the National Health and Nutrition Examination Survey about their eating habits on two different days. Almost 30% of the participants ate at a fast food place on both days. The first day 28% of the subjects dined at a full service place, 20% did so on the second day. The remainder of the subjects reported eating at home on both days.

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The 200 Extra Calories You Could Avoid Continued…

Those who ate in any type of restaurant were found to take in an added 200 calories a day on average than those who ate at home. The extra calories were responsible for almost 10% of total daily calorie intake. Black adults ate more calories than either white or Hispanics. Eating out impacted the high-income adults least, suggesting that they might order healthier, but typically more expensive, items
on the menus.

Also – when we eat out, we don’t cut calories during the day in anticipation. This makes our daily totals on those days higher than they should be.

Here are some smart tips for when you must eat at a restaurant, sit down or fast food…

- Order a half portion or child’s size.

- Get dressing or sauce on the side.

- Substitute healthier sides – carrots, apple slices, etc.

- Drink water instead of soda or a smoothie.

- Go for steamed, broiled, baked or grilled. No fried or sautéed, or things described as “crispy”, “rich” or ” au gratin”.

- Eat slowly, as it takes about 20 minutes for your brain to receive the message that you aren’t hungry any longer.

It would also be a smart idea to try making eating out more of the exception than the rule, though figures from 2012 show that we spend almost 4.5% of our pay on dining out, while our spending on groceries has remained flat over the same time. Going out to eat a meal takes out the work of planning, shopping, cooking and cleaning, but that comes at a cost, one that can add up over time.

To your good health,

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Detox Health Emergency, The Bad and The Good…

Detoxing is much in the news. The benefits to vitality, weight loss and aging are spouted by celebrities and “gurus”, while at the same time research continues to point out the dangers of environmental toxins that are nearly unavoidable these days. Being rid of toxins seems like a smart choice as they are blamed for conditions like autoimmunity, autism, cancer, diabetes and dementia, even heart failure. Yet detox has some dangers (dehydration, blood sugar issues, deficiencies of potassium or sodium, diarrhea) you need to understand as well.

Think of it this way. If you dumped the contents of every drawer in your kitchen onto the floor, it would make a huge mess that would be hard to clean up. That’s what rapid detox does to the body – not a good thing. This is why to be safe, slow, careful, multi-step detox that focuses on long-term goals is best.

It seems that many bodies aren’t equipped to handle the sudden release of toxins from where they’ve been stored. This sets you up for doing harm; your natural detoxing systems are overloaded, they can’t keep up with the amount of substances that have appeared – heavy metals, pesticides and more – in the bloodstream and digestive tract. Anything in the GI tract that gets metabolized back into the body can then do harm to key organs.

There are safe, effective ways to be rid of pollutants, and keep them from re-accumulating in the body. Spring, summer and the fall are all excellent times to begin a gentle detox program. The reason these seasons are good choices is because there are an abundance of fresh veggies and fruits, and warmer weather and longer days keep us naturally more active, and sweating, which is a key part of natural detoxing.

If you begin a detox program, understand that you’re making a serious, long-term commitment. The first step will likely be to adopt a diet that is full of anti-inflammatory and alkalizing foods. These include green veggies, herbs, cruciferous, sulfur rich veggies (broccoli, cabbage, kale) as well as low sugar fruits, sprouted legumes and sea veggies. You’ll want to avoid processed foods, sugars, excess salt and trans fats, artificial ingredients of all types as well as factory farmed meats and nonorganic produce. You must limit (or eliminate) red meat, dairy and gluten.

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Detox Health Emergency, The Bad and The Good Continued…

The next phase involves supplementation with natural therapeutic ingredients (one being modified citrus pectin) that work to clean the circulation and GI tract. When used with diet for one to three weeks these substances help to remove toxins from the blood and GI tract, and get the system ready for deeper cleansing at the organ and tissue level. Targeted nutrients and herbs do the work here.

Safe detoxing is a natural, multi step process that helps keep you from experiencing the detox symptoms, while also giving you energy and antioxidant protection.

It’s also important to remember that detox calls for movement, in order to move those accumulated toxins out of the body. Being active is important because it promotes circulation and helps to keep the lymphatic system clear – you sweat out the toxins. Regular workouts are a way to ensure cells keep getting the nutrients they need while removing waste they don’t.

To your good health,