Minerals: Their Functions and Sources

Minerals: Their Functions and Sources

Minerals are chemical elements that are required by the human body for daily normal functioning. The body uses these minerals for different jobs like regulating the heartbeat, making hormones, and building bones. Hence, they are also called essential minerals.

These minerals are divided into macrominerals (major minerals) and microminerals (trace minerals). Both these two groups are equally important and eating a balanced diet usually provides all these needed minerals.

Macrominerals

These minerals are required in larger levels in our body for proper functioning. The following minerals make up this group:

  1. Sodium

Function: Needed for muscle contraction, nerve transmission, and proper fluid balance.

Source: Unprocessed meats, vegetables, bread, small amounts in milk, large amounts in processed food, soy sauce, and table salt.

  1. Chloride

Function: Needed for stomach acid and proper fluid balance

Source: Vegetables, bread, meats, small amounts in milk, large amounts in processed food, soy sauce, and table sauce.

  1. Potassium

Function: Needed for Muscle contraction, nerve transmission, and proper fluid balance

Source: Legumes, whole grains, fresh vegetables and fruits, milk, and meats.

  1. Calcium

Function: Needed for the immune health system, blood pressure regulation, blood clotting, nerve functioning, relaxing and contraction of muscle, and maintaining healthy teeth and bones.

Source:  Legumes, green vegetables (mustard greens, broccoli), fortified soy milk, fortified tofu, canned fish with bones (sardines, salmon), calcium supplements, milk products, and milk.

  1. Phosphorus

Function: Needed for part of the system that maintains the acid-base balance and maintaining teeth and bones; found in every cell as well.

Source: Processed foods (like soda pop), milk, eggs, poultry, fish, and meat.

  1. Magnesium

Function: Needed for maintaining the immune system, muscle contraction, making protein, and found in bones.

Source: ‘Hard’ drinking water, artichokes, chocolate, seafood, green and leafy vegetables, legumes, and seeds and nuts.

  1. Sulfur

Function: Needed for protein molecules.

Source: Nuts, legumes, milk, eggs, fish, poultry, and meats.

Microminerals

Also known as trace minerals, microminerals are needed in smaller amounts in our diet. The following minerals fit into this group:

  1. Iron

Function: Needed for energy metabolism; found in RBC that carries oxygen throughout the body.

Source: Fortified cereals, iron-enriched cereals and bread, dark and leafy greens, dried fruits, legumes, egg yolks, shellfish (especially clams), poultry, fish, red meats, and organ meats.

  1. Zinc

Function: Needed for the immune system, sexual maturation and normal growth, fetal development, wound healing, and making genetic material and protein.

Source: Vegetables, leavened whole grains, poultry, fish, and meats.

  1. Iodine

Function: Found in the thyroid, which helps in metabolism, development, and growth regulation.

Source: Dairy products, bread, iodized salt, food grown in iodine-rich soil, and seafood.

  1. Selenium

Function: Used as an antioxidant

Source: Grains, seafood, and meats.

  1. Copper

Function: Needed for iron metabolism; a part of many enzymes.

Source: Drinking water, organ meats, whole grains, seeds and nuts, and legumes.

  1. Manganese

Function: Part of several different types of enzymes

Source: Found in all sorts of foods, especially plant-based foods

  1. Fluoride

Function: Needed for preventing tooth decay; involved in the formation of teeth and bones.

Source: Most teas, fish (either naturally-containing fluoride or fluoridated), and drinking water.

  1. Chromium

Function: Regulates with insulin to regulate glucose (sugar) levels.

Source: Cheese, nuts, whole grains, brewer’s yeast, unrefined food (especially liver)

  1. Molybdenum

Function: Part of some enzymes

Source: Liver, milk, green vegetables, leafy greens, grains and bread, and legumes.

Being deficient in any of these minerals can have an adverse effect on your health. Hence, it is advised that you eat a balanced diet to keep your body healthy and moving forward.

Grass-Fed vs. Grain-Fed Beef — What’s the Difference?

Grass-Fed vs. Grain-Fed Beef — What’s the Difference?

At one time, steak used to be just steak; there was no problem understanding that. Today, it is not that simple. A quick look at the butcher’s counter will show you all the kinds of cuts you never knew about, along with fancy breeds like Kobe, Wagyu, and Angus. And then, when you thought you have finally made the decision, you are faced with two types of fed beef – the grass-fed beef and the grain-fed beef. Apart from the obvious price differences, there are a lot of dissimilarities between the two.

What is grass-fed beef?

As the name suggests, this type of beef comes from cattle that have grazed on grassy meadows their complete lives. This type of beef tends to be more expensive than their corn-fed counterparts because it takes a longer time for grass-fed cattle to reach their processing weight. Without corn or grain to bulk up the diet, this method of raising cattle is much more costly for the rancher.

What is corn-fed beef?

This type of beef comes from cattle who are initially fed grass but is later fed grain or corn. This is normally done to bulk and increase the fat to muscle ratio. This particular diet adds a lot of flavor to the beef because it is almost like feeding cakes and candies to the cow. Since grains are not typically fed to cattle, a lot of preventive antibiotics are used to keep them from getting sick.

Differences in fatty acid composition

What cows consume can have a major effect on the resulting beef’s composition, particularly when it comes to fatty acid composition. Grass-fed beef tends to contain lesser fat content than grain-fed beef, which in turn means that grass-fed beef contains lesser calories.

But the overall composition of the fatty acid is also different. Grass-fed beef contains less monounsaturated fat and contains five times more omega-3 and twice as much CLA, or conjugated linoleic acid, than grain-fed beef. Both varieties contain similar amounts of omega-6 polyunsaturated fats.

Grass-fed beef is considered much more nutritious

Both varieties of beef contain highly concentrated amounts of nutrients like Vitamin B6, B3, and B12. They are also rich in minerals like zinc, selenium, and iron. Overall, beef contains most of the nutrients required for sustenance.

While the differences in nutrient content are not so great, grass-fed beef contains a lot of Vitamin A and E. It also has more antioxidant content than its grain-fed counterpart.

Is grass-fed beef worth the extra cost?

It is important to understand that even grain-fed beef is healthy as well.  Until you overcook the dish, beef is considered to be a nutritious source of various vitamins and minerals to be a part of a healthy diet. In most countries, grass-fed beef is very expensive and might not be worth the cost for some people. Additionally, grass-fed beef tends to be leaner and has a different texture.

Even though grass-fed beef might contain more nutrients, there is no compelling differences between the two. The choice falls upon your taste, ideals, and preferences.

4 Foods That Can Help You Build Toned Abs

4 Foods That Can Help You Build Toned Abs

Even after doing exhausting workout sessions, is getting toned and fit abs still beyond your reach?

The culprit here maybe your belly fat… Sometimes the fat can mask your toned muscles. To burn your belly fat exercise alone is not sufficient.

You have to make specific dietary changes. Fortunately, we have the right tips for you. Here are four foods that will complement your exercise sessions and help you gain ripped abs you have dreamed of.

  1. Broccoli

Before we go into the benefits of Broccoli, you should know that it is not possible to just reduce fat from one part of your body specifically. You have to lose weight to reduce flabby tissue overall.

One effective food that can get rid of your belly fat is broccoli. This vegetable is rich in nutrients and fiber and is a low calorie food you should add to your diet regularly if you want to lose weight.

The high fiber content helps you feel sated and not binge on food. Spinach, kale and other such dark green vegetables also help you get rid of belly fat.

  1. Eggs

Rich in protein, eggs are ideal for any meal of the day. They are especially good for fitness freaks. The nutrient choline in eggs helps boost metabolism and helps in burning body fat when eggs are taken before your workout session.

Having eggs for your breakfast helps shred your abs and lose weight. Hard-boiled eggs taken as an afternoon snack is also a great way to tone your ab muscles.

  1. Green tea

Several studies have proven that green tea is effective for weight loss. Drinking green tea after your workout can help reduce the belly fat and reveal your tone abs.

The epigallocatechin gallate present in green tea is an effective fat burning chemical compound. Further, since green tea has zero calories, you can have as much of it as you can without any worries about gaining weight.

  1. Flaxseed

Adding flaxseed to your daily meals is a wonderful way to remove belly fat. Ground flaxseed contains a blend of insoluble and soluble dietary fiber.

This is very effective in cleansing the intestinal tract and it also helps in regulating the elimination of digested food. These actions help in getting rid of the internal belly fat.

Since belly fat is mostly caused by low fiber diet and resultant retention of fecal matter, the action of flaxseed helps in resolving the belly fat problem.

Another advantageous action of flaxseed is it binds to simple carbohydrates and sugars and releases them slowly in the bloodstream. This causes high endurance and energy levels in between meals.

While everyone aspires to have the perfectly tone, six pack abs, it is not that easy to attain. But with the right combination of diet and workouts, this is possible. Make sure you include the above four foods along with your regular fitness sessions. And ensure you perform exercises for strength and endurance and those that focus on your core and abs. A nutritious diet with fat burning ingredients can provide you the energy needed for your workouts and for boosting metabolism. Within a few weeks of following a proper diet and exercise regimen, you are sure to see the results you desire.

 

 

Top 5 ancient super foods

Top 5 ancient super foods

When it comes to healthy food consumption, the oldest forms of foods are best suited to our bodies. Evolutionarily speaking, our bodies are much older than we think they are and are well adapted to the foods that have been around for a long time. This is why the new culinary trends have witnessed the resurgence of many of these old super foods. Not only do these foods make up a healthy diet, but they also ward off diseases in the long run.

  1. Amaranth

As a grain that was first cultivated almost 8000 years ago, Amaranth is gluten-free and nutritious that has a variety of benefits. A diet high in Amaranth reduces cholesterol, chances of heart-related problems and inflammation. Amaranth is best used in soups to give them a proper thickness. Alternatively, it can be used as a substitute for rice.

  1. Chia Seeds

In earlier times, Chia seeds were well-known to boost energy and were used extensively by Aztec warriors before heading into battles. Nowadays, these can be found in most drinks, from yogurts to fruity drinks. Chia seeds are rich in omega-3 fatty acids. This property of Chia seeds decrease the chances of heart diseases, reduce blood pressure and improve cholesterol. Eating Chia seeds also promotes healthy skin, reduces signs of aging and curbs your appetite, thereby keeping you from excessive eating and piling up extra pounds.

  1. Black rice

Most people have heard of brown rice being better than white rice. But what about black rice? Black rice was consumed mainly in China and was linked to having a long and healthy life. It was even considered “forbidden rice” as only the Chinese emperor was allowed to eat it. Nevertheless, black rice was revered for its anti-oxidant properties. Scientists nowadays claim that consuming black rice may be linked to reduced chances of developing cancer later in life.

  1. Rye

Rye is a member of the wheat family and has been cultivated for hundreds of years. It contains fewer carbohydrates than wheat and is rich in vitamins and minerals. The high fiber content found in rye makes it more effective at treating constipation than any laxative or wheat-based product. Additionally, adding rye to your daily diet will also ensure the reduced risk of certain cancers like breast and colorectal cancers.

  1. Barley

Barley was used to feed the gladiators and the Roman army in Ancient Rome and for good reason too. It is nutritionally dense and packed with fibers. This slows down the digestion and keeps you feeling full for longer periods of time. The slow digestion stabilizes your blood sugar levels and keeps you energized for longer durations. Barley is linked to reducing bad cholesterol levels, thereby reducing chances of cardiovascular diseases. It is also rich in Vitamin-B that trims fat and promotes healthy functioning of the nervous system.

These are the top 5 ancient super foods that you should include in your diet to have a healthy and long life. Not only will these reduce the risk of developing a variety of diseases, but they will also keep you feeling energized for longer periods of time.

 

 

Best time to have green tea

Best time to have green tea

Green tea has become one of the most admired healthy drinks. As compared to other variants of tea, this tea does not involve any oxidation process. Hence, green tea is extremely healthier. The tea comprises of numerous vitamins, minerals, and other anti-inflammatory components. Additionally, it lessens the risk of several kinds of cancer and heart diseases.

Certainly, various health benefits and its weight-loss aid have made this drink the most favorite one among fitness and health enthusiasts. So, can you tell what the best time to have green tea is? If no, keep on reading further.

  1. Do not drink green tea too early

If you like to consume green tea in mornings, it is advised not to drink it on empty stomachs. It has a bad effect on the liver due to higher amounts of catechins. The tea has components known as catechins. Hence, you should keep a check on the consumption of green tea as the higher levels of catechins could damage the liver. So, it is best to consume green tea between 10 A.M. and 11 A.M.

  1. Have a cup of tea between meals

One can consume a cup of green tea amid meals. For instance, you can drink green tea two hours after or before a meal to maximize iron absorption and nutrient consumption. If you suffer from anemia, you should avoid consuming green tea alongside food. It is best to have a cup post-meal as it comprises of low calories. However, keep a gap of an hour after your meal instead of just taking it right after.

  1. Drink green tea before workouts

The best time to have green tea is before you go out for workout or exercise. As you know, green tea is known for burning out more fat due to the presence of caffeine in it. Plus, the tea can elevate energy levels. Thus, you can exercise for a long time.

  1. Take tea before you go to bed

It is advisable not to consume green tea before your bedtime. As stated earlier, green tea contains caffeine and hence, it can upset your sleep. Moreover, green tea even contains L-Theanine amino acid, which keeps you awake as well as makes you concentrate better.

That’s why you should have a cup of green tea two hours before you go to bed. At this moment, the metabolism rates are lower and green tea elevates them.

Meanwhile, it is advisable not to have more than three cups of green tea a day because of the caffeine content. If consumed in excess, it can result in dehydration and eliminate important elements from the system too.

The best time to have green tea is between 10 A.M. and 11 A.M. or you can go for an evening cup. However, do not consume it later in the evening as caffeine consumption may disrupt your sleep. So, avoid it at that time and remember to just take 2-3 cups a day if you want to have green tea.

4 best supplements to build muscle

4 best supplements to build muscle

It is common knowledge that weight training alone does not equate to muscle mass. In order to get the most out of your training, you also need to pay attention to your diet and the supplements you take. In this article, we list 4 essential supplements you need to include in your diet today to get the most out of your exercise regimen.

  1. Protein

Body builders throughout the world know that protein is essential in order to gain muscle. Specifically, you need to take more protein than your body breaks down. Studies have proven that taking protein supplements causes extra muscle growth in people who exercise regularly. This is especially true for people who may be vegetarians and are not getting enough protein in their diet.

Research suggests that taking one to two grams of protein per kilogram of body weight is ideal for active individuals looking to gain muscle mass. It must be noted that taking more protein than required doesn’t result in muscle mass. Therefore, it is best to stick with the aforementioned range and not to take anything less or more than required.

  1. Creatine

Creatine is the main source of energy for cells that occurs naturally in the body. The body requires creatine to perform any and all movements and is especially vital for body builders. Creatine as a supplement was popularized in the 1990s and has been the subject of many studies ever since. It comes in numerous forms and provides immense benefits to the user.

Taking creatine supplements is linked with increased lean muscle mass, muscular strength, improved blood flow and performance during training. 5 grams of creatine everyday is the recommended dosage. Ideally, in order to gain muscle mass, take half of the daily dose before and another half after workout.

  1. Beta-Alanine

Beta-Alanine is an amino acid that is found in foods rich in protein. It works to counter the acidification that occurs with high-intensity training. Beta-Alanine allows you to work out longer and increase muscle mass by maintaining the blood pH level and keeping it from becoming too acidic.

There are multiple benefits of taking Beta-Alanine supplements such as delayed fatigue during training, increased muscle building, high endurance levels, etc. Four to six grams of Beta-Alanine supplement should be taken every day. Small doses are recommended to avoid skin-tingling sensations that are associated with single large doses.

  1. Caffeine

Did you know that caffeine can help with exercise performance? Not only does it increase mental alertness, but it also improves performance in sports. Research points to the fact that taking caffeine supplements can benefit you in resistance training. Ideally, three to four milligrams of caffeine per kilogram of body weight can increase your workout performance and lead to muscle growth over time.

These four supplements are easy to find and can greatly increase your muscle mass when incorporated with daily training. Remember to have a wholesome diet and to take these supplements within the given range to avoid any complications.

 

Essential metals you need in your diet

Essential metals you need in your diet

When it comes to the economy, gold, silver, and platinum take all the glory. But in the context of human health, many metals ought to be included in your diet. From cell repair to enzyme activation, to even the maintenance of the color of your blood, metals are essential for proper body functions.

While some of them are stored in large quantities, others are needed only in tiny amount by our bodies. Nevertheless, all the metals listed here play a vital role in a multitude of body functions and you must include them in your diet today.

Calcium

Our teeth and our bones are made of calcium. For proper nerve and muscle function, our bones need to have an abundance of calcium. Even to ensure your blood clots normally, calcium is required by the body. Some of the sources of calcium include eggs, milk, tofu, nuts, and green vegetables like broccoli. A calcium deficiency can lead to dental problems, changes in the brain and conditions like osteoporosis that make the bones brittle.

However, try not to take more than 1500mg of calcium a day as it may lead to stomach aches and diarrhea.

Copper

Copper is found in all body tissues, brain, heart, and kidneys. It is absolutely necessary to have some amounts of copper in your diet to ensure the nervous and immune system remains healthy. It is also required in the absorption of iron to facilitate the production of red blood cells. Good sources of copper include lobsters, oysters, dark chocolate, nuts, etc. A daily intake of 900 micrograms is required.

Copper deficiency can lead to improper immune function conditions like neutropenia. People with such conditions are more likely to get an infectious disease. It can also lead to arthritis, high cholesterol, and heart failure.

Zinc

Zinc is an all-important metal for making proteins and DNA, repairing body tissues, and division of cells. It is required for the proper functioning of more than 300 enzymes in the body.  Zinc is found in meat, whole grains, eggs, seeds, etc. At least 11mg is needed for men and 8mg for women on a daily basis.

Zinc deficiency can lead to loss of appetitive, retardation and lowered immune functioning.

Iron

Iron is required to make hemoglobin that carries oxygen in your blood throughout the body. In addition to that, iron is important for activating certain enzymes and making hormones and neurotransmitters. An iron deficiency can lead to anemia and blood loss from kidney, bladder and other organs. The recommended daily intake of iron is 18mg which you can get from eggs, tuna, spinach, brown rice, etc.

Potassium

Potassium is essential in balancing body fluids, maintaining a steady heartbeat, making muscles contract and a variety of other functions. A deficiency of potassium can lead to muscle cramps and spasms, weakness, digestive problems, and heart palpitations. Many fresh fruits like bananas, oranges, apricots, etc. contain potassium that you need to start taking today.

Some of the aforementioned metals are harder to get in your diet than others. Make sure you incorporate a variety of foods in your diet. In case there is a deficiency, you can always take supplements that provide these essential metals.

Best vitamins and minerals for maintaining stamina

Best vitamins and minerals for maintaining stamina

More energy and stamina are some things that we would all like to have a bit more. An abundance of stamina will help you to get through the day easier. Life becomes much more productive and enjoyable. Eating the right kinds of food helps in increasing your stamina and is the basic foundation of longevity. Apart from a proper diet, many dietary supplements are available to increase endurance and stamina.

Some top minerals and vitamins that can help increase and maintain your stamina are:

Ashwagandha

Ashwagandha is regarded as one of the oldest and most important medicinal herbs according to the Indian Ayurveda. It is known to increase your body’s resistance to mental and physical stress. It has been studied that people showed visible improvements in several measures of anxiety and stress. Apart from improving stress and fatigue, it has also been studied that ashwagandha alleviates fatigue associated with a physical workout.

Rhodiola Rosea

Rhodiola Rosea is a family of herb that grows in certain mountain tops. It is normally used as an adaptogen, which increases the body’s natural ability to cope with stress. It has been found that Rhodiola eases mental fatigue, enhances physical performance, and has no safety risks. Additionally, the herb is also known to help with depression as well, which is linked to fatigue.

CoQ10

CoQ10, or Coenzyme Q10, is made naturally within the body. But it also comes in different forms such as ubiquinol and ubiquinone. This mineral is found in all cells and can be taken separately as a supplement as well. The liver, kidneys and the heart have the highest levels of CoQ10. Cells make use of this mineral to release energy and protect themselves from the damages of oxidation. When there is a decline in the CoQ10 levels, the cells are unable to produce the energy needed to grow and eventually contribute to fatigue.

Vitamin B12

Vitamin B12 is a type of B-vitamin that transforms food into energy for your cells to use. It also helps in preventing a type of anemia that makes you tired and weak and keeps the blood cells healthy. Vitamin B12 is found in natural animal proteins like dairy products, fish and meat. Most food products that are made artificially are also fortified with Vitamin B12.

Iron

The human body needs iron to make hemoglobin, a protein in the red blood cells that are responsible for transporting oxygen from the lungs to the different parts of the tissues and organs. Without iron, the RBCs will not be able to carry oxygen to the tissues. This will leave you feeling weak and fatigued. Iron supplements can be consumed to correct this deficiency and avoid further complications that are associated with iron deficiency. But you always need to consult a doctor before engaging in iron supplements since there are some health risks involved with excessive iron intake.

With the help of the minerals and vitamins mentioned above, your stamina level will be back to normal within no time! Just make sure that you consume these supplements in moderation.

Facts About Garcinia Cambogia

Facts About Garcinia Cambogia

Some foods and some supplements might make shedding those annoying extra pounds a bit easier. For example, Garcinia Cambogia is a fruit and a supplement that can help block some of your body fat production and help you reach your target weight goals. More human studies are needed to confirm its efficacy and safety. A different type of the plant, Garcinia Mangostana, has been looked at recently studied for its possible anti-cancer benefits. You should consult with your doctor prior using Garcinia supplements for weight loss or try to treat a medical condition

Garcinia Cambogia

Garcinia cambogia is a small, sour tropical fruit used traditionally as a condiment and to prevent formation and increase the release of intestinal gas. The dried fruit rind called Malabar tamarind has been used traditionally to treat rheumatism and gastrointestinal complaints. The fruit skin extract is richly filled with a compound called hydroxycitric acid. This compound might inhibit fat production, especially fat produced from excess dietary calories as carbohydrates. Garcinia cambogia might also it could help you curb your appetite.

Human Weight Loss Studies

Human clinical studies that are looking towards the effectiveness of Garcinia Cambogia supplements for weight loss are inconclusive. An early study published that was released on Nov. 11, 1998, issue of the “Journal of the American Medical Association” measured the effects of a Garcinia cambogia supplement in some overweight women and men.

Garcinia Mangostana

Garcinia mangostana, or mangosteen, is about a tangerine-sized, purple tropical fruit. Mangosteens can be eaten fresh as a dessert, and the more acid fruits can be used to make preserves. They are a dried fruit rind that has been used traditionally used to treat dysentery, and it may also be made into an ointment and can be applied topically for many skin disorders. The fruit is rich in a type of phytochemical called xanthones, which can have some antioxidant, anti-inflammatory and anti-cancer properties. Mangosteen xanthones can inhibit the growth of breast and prostate cancer cells, according to a review published in the June 26, 2013, issue of “Frontiers in Pharmacology.”

Garcinia Cambogia Safety Considerations

Combined with a very healthy lifestyle and a very healthy diet, Garcinia Cambogia can help decrease the amount of new fat that your body makes, especially the fat that is produced from simple sugars such as sucrose and fructose. Long-term use should be under constant medical supervision. Garcinia cambogia extract isn’t usually recommended for people who have diabetes, Alzheimer’s disease or some other types of dementia, and pregnant and lactating women, according to a National Institute of Environmental Health Sciences report. Garcinia Cambogia can also adversely interact with some of the prescription medications. In people with cancer, mangosteen may lower the effectiveness of chemotherapy. It may also inhibit the normal metabolism of some prescription drugs.

Here’s a look at some more facts about Garcinia Cambogia

1. Garcinia cambogia is grown in Indonesia, India, Sri Lanka, Malaysia, and parts of Africa.

2. It is not technically called Garcinia Cambogia anymore. The tree has a new proper name: Garcinia gummi-gutta.

3. Some other names for this supplement are red mango, Malabar tamarind, pot tamarind, brindle berry, gambooge, and kokum butter oil tree.

4. The fruit of the Garcinia Cambogia looks like a multi-lobed pumpkin and is usually green, yellow, or red.

5. It’s usually the size of a large tomato but can grow to grapefruit size.

6. The sour green flesh of the Garcinia cambogia will make your like pucker. It’s often pickled and used as a condiment.

7. After it’s sun-dried and smoked, the blackened fruit, called Kodama Poli, gives a tart, smoky flavor to curries. It’s most common in fish curry.

8. According to the Food and Agriculture Organization of the United Nations, the seeds have about 30 percent of fat content. The seeds can sometimes be used as a substitute for ghee, which is clarified butter that’s a common ingredient in Indian food.

9. Some health claims are usually made of Garcinia Cambogia extract. Among the conditions people use it for are: diabetes, cancer, ulcers, diarrhea, and constipation.

10. It is the biggest claim to fame is that extract supplements can usually help speed up your weight loss, reduce appetite, and boost exercise endurance.

11. Garcinia Cambogia does contain a compound that is called hydroxycitric acid also known as HCA. HCA may inhibit an enzyme that can help your body store fat. Theoretically, the fat would instead be burned as calories.

12. Allegedly, Garcinia Cambogia may increase the levels of the neurotransmitter, serotonin — a feel-good messenger that is in your body. This also may enhance your mood and reduce stress-related eating.

13. The first rigorous research on the effectiveness of Garcinia Cambogia appeared in 1998. This study concluded that it doesn’t perform any better than a placebo when it comes to helping you lose weight.

14. A 2011 research review showed that it could cause short-term weight loss, but the effect was small, and the studies were flawed.

Weight Loss

15. Garcinia cambogia can be found in Hydroxycut. The U.S. Food and Drug Administration (FDA) issued a consumer warning in 2009 cautioning consumers to immediately stop using Hydroxycut products after reports of jaundice and extreme liver damage in people who used Hydroxycut surfaced.

16. Some other health problems that are commonly associated with Hydroxycut included seizures, cardiovascular disorders, and rhabdomyolysis. However, because Hydroxycut contains many ingredients, it’s difficult to pinpoint the primary cause.

17. In 2012, pop television doc, Mehmet Oz, announced to his audience that Garcinia Cambogia is a revolutionary fat buster. The show’s graphics read: “No Exercise. No Diet. No Effort.”

18. In June 2014, Dr. Oz was chided for making unwarranted claims about Garcinia Cambogia and other products in an appearance before the Senate Subcommittee on Consumer Protection, Product Safety, Insurance, and Data Security.

19. Garcinia cambogia is available in capsules, tablets, powders, and liquids. Tablets should be taken on an empty stomach, 30 minutes to an hour before a meal.

20. Most Garcinia Cambogia supplements also contain other ingredients, some of which might not be listed.

21. When it comes to a recommended dose, most sources provide the recommended dose of HCA rather than Garcinia Cambogia itself. According to ConsumerLab.com, the recommended dose of Garcinia Cambogia is 900 mg to 1,500 mg of HCA a day.

22. Some side effects of Garcinia Cambogia may include a headache, nausea, dizziness, and dry mouth.

23. It isn’t known if Garcinia Cambogia is safe to use during pregnancy or while you’re breastfeeding, so it’s best just to discontinue the utilization of the supplement during these times.

24. Garcinia Cambogia can also cause a decrease in your blood sugar levels. People who have diabetes should discuss the usage of these supplement with their doctor before choosing to take the supplement.

25. People with Alzheimer’s disease or dementia should avoid Garcinia Cambogia because it may increase acetylcholine levels in your brain. Many people with such conditions are given medications to lower acetylcholine levels.

26. Garcinia cambogia could possibly interfere with the following medications and supplements: iron, potassium, calcium, antidepressants, statins, montelukast like Singulair, and warfarin-like Coumadin.

Grass-Fed vs. Grain-Fed Beef — What’s the Difference?

The Secret of Craving Healthy Foods

A recent study found that less than 10% of Americans are eating enough fruits and vegetables. According to the Centers for Disease Control and Prevention, fewer than 15% of Americans are consuming the recommended 2 to 4 daily servings of fruit, and less than 9% consume 3 to 5 servings of vegetables.

If you’re going to beat the cravings, you will need to rewire your brain so you crave Brussel sprouts more than bacon. Each time you choose healthier foods, you’re strengthening your desire for them. Take a look at these recommendations for changing the way you think and eat.

Changing the Way You Think

Remember your primary intent and focus is here. You will need to have a pinpoint focus on why you choose to consume nutritious whole foods. Eliminating empty calories can help you look and feel your best. You’ll have more energy, and will be less susceptible to illness or disease

Plan ahead. Ask yourself if a few minutes of munching on candy and chips is worth the consequences and the result. Would your future self-be better off if you snacked on a banana, celery, or baby carrots?

Study nutrition. It is quite simple to google information or perhaps do a YouTube search if you prefer video learning, for all the information you need to fully educate yourself on what foods to eat to maintain a healthy diet, and become a fat burning machine. The more you know about how your diet affects your health, the stronger your motivation will be. Schedule a session with a registered dietician or browse online to learn more about reading food labels and restaurant menus.

Form new habits. It’s easier to start a positive new habit than to break an old routine. If you’re used to eating a donut with your coffee, treat yourself to a few almonds instead of going hungry.

Focus on rewards that don’t involve food. If emotional eating is a concern, you may need to seek gratification elsewhere. Reward yourself by buying yourself a new shirt or pair of jeans, or spending time with friends at a special place like a theater, hiking in the mountains, or any other fun activity you enjoy doing.

Recruit support. Speaking of friends, social support is vital. Surround yourself with others who are trying to eat well so you can share encouragement and feedback.

Changing the Way You Eat

Add healthy fats. You may have noticed a recent shift in nutritional advice. Experts are now talking less about avoiding fats, and more about choosing healthy fats. Broccoli can be a lot more appealing when you drizzle on olive oil.

Hunt for deals. Perhaps the high price of some green superfoods is putting a damper on your organic grocery store shopping. Shop for seasonal produce or you can even grow your own. Stock up on inexpensive staples like beans and lentils. Visit the bulk bins where you can save on packaging costs, and sample small quantities until you discover your favorite grains and seeds.

Beautify your place settings. Presentation makes a big difference. Sit down to eat. Create an attractive centerpiece or light candles. Use colorful dishes and bowls.

Branch out. If kale is starting to bore you, experiment with other salad greens like oakleaf or mizuna. Sign up for cooking classes or visit the library for more ideas about what to make for dinner.

Carry snacks. Bring hummus or yogurt to the office with you for your afternoon break. You’ll soon like your own fresh food better than the packaged goods in the vending machines.

Make it convenient to eat healthy foods. The foods we crave are often the ones that require a minimal effort like cookies and frozen dinners. You can make healthy substitutes just as handy. Keep a bowl of fruit on your dining room table. Buy whole-wheat pizza crusts you can top with cut vegetables and cheese for a hot meal in minutes.

Imagine looking forward to a bowl of beets with the same enthusiasm you usually reserve for double-fudge brownies. Some simple mental training, along with adjusting a few lifestyle habits, will have you craving food that’s good for you.

The Healthy Weight Loss Plan

The Healthy Weight Loss Plan

Whether you’re at the point where you need to recover from long term bad eating habits, or you just want to shed a few extra pounds, there’s always a healthy way to lose that extra weight. With today’s technology, it’s very easy to get lost in all the information related to “weight loss” or “easy weight loss” strategies. Just google it. So many approaches that what to do becomes confusing. However, it’s important to distance yourself from the quick, fast and easy solutions and instead, focus on achieving your goals using healthy, safer techniques. Luckily, here’s some ideas for achieving healthy weight loss that you can maintain for a long time.

4 Steps to Healthy Weight Loss

1. Set weekly goals for weight loss

You’ll likely be tempted to set some pretty aggressive weight loss goals, especially if you’re overweight. But remember that fast weight loss doesn’t always last. To avoid those short-term results, seek the assistance of a medical professional to determine a reasonable weight loss goal for you. If you’re not overweight, you can aim at losing about two pounds per week. This is sustainable weight loss based on a combination of calorie cutting and increased metabolism. If you’re overweight, your weekly weight loss goals could vary. When you’re overweight, you’ll most likely burn much more than two pounds per week with just basic changes in diet and exercise.

2. Speak with your Nutrition Specialist.

Naturally, if you slash your food consumption drastically, you’ll automatically lose weight. But that doesn’t mean you’ll achieve lasting, healthy weight loss. It’s important to have a discussion with a nutritionist so you know how to design your menu based on your age, weight, and goals. If you’re affected by health conditions like hypertension, high cholesterol, or diabetes, your adjusted menu will need the input of a nutritionist or dietician. You certainly don’t want to cut consumption of foods that are effectively keeping your condition under control. Your age also requires certain nutritional needs which you may overlook on your own. For instance, a nutritionist will be able to tell you how to continue to get calcium without eating as much high-fat cheese.

3. Try Circuit Training

Hands down, the best way to achieve weight loss is through circuit training because this involves both strength training and cardiovascular workouts. Alternating between both types of workouts allows you to build fat-burning muscle and shed fat at the same time. If you’re the stay-at-home type, find some circuit training DVDs online and do the workouts at home. You’ll likely find circuit training to be challenging, but that’s because it’s effective. Most gyms have trained staff to help design a circuit training program tailored to your needs. Choose this route if you think you’ll have trouble working out at home.

4. Get help from your friends and family.

The supporting cast doesn’t consist of people. Instead, it consists of things which, when coupled with a healthy diet and consistent exercise, allow you to achieve maximum results. Ensure you get at least seven hours uninterrupted rest every night. Lack of sleep seriously hampers any weight loss efforts. Take a multivitamin that has sufficient amounts of the vitamins and minerals you need each day. That way, you’ll continue to fuel your body with the things that make you healthy. Have one or two anti-stress activities at your fingertips for whenever you have a rough day at work. It’s important not to allow stress to take over, because that’s the easiest way to sabotage your weight loss program! Healthy weight loss means doing the things you know are right for your body. If you take a moment to listen to your body each day, you’ll realize when something you’ve done or eaten is having negative effects.

Listen to your body, implement this plan, and look forward to healthy weight loss in no time!

Want to Try Tabata Workouts? Read This First

Want to Try Tabata Workouts? Read This First

Tabata workouts sound like a great idea… if you like the idea of getting fit in eight minutes. Find out the history behind these extraordinary claims regarding this workout and whether or not they would work for you.

Tabata was the creation of Dr. Izumi Tabata, who trained the Japanese speed skating team in the 1990’s. Even these highly trained and conditioned athletes had a challenging time keeping up, but they saw fantastic results in just a few short weeks. Celebrities swear by it.

These workouts are a variation of the popular HIIT training that athletes have done for years. Alternating between short times of intense activity and short recovery periods. With Tabata, you train as hard as you can for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times.

Best 5 Benefits of Tabata Workouts

1. Increase your anaerobic capacity with Tabata

Ordinary cardiovascular activities, such as running on the treadmill or swimming, will increase your aerobic capacity. But intense short-term bursts of exercise and exertion seems to affect your anaerobic fitness more effectively. Tabata increases your anaerobic capacity since you are strengthening your muscles by forcing them to do hard work for a short period of time.

2. Save time with Tabata

Many people enjoy the Tabata workout because you can get fit in a shorter period of time. Think of all the extra things in your life you can accomplish with the extra time that you free up. You can spend more time enjoying your favorite hobbies or past times with friends and family members.

3. Avoid overuse injuries

Daily tennis matches or long distance jogging like marathon training often put too much stress on certain areas of your body such as your legs, and various muscle groups. The shorter period workouts may help to protect your tendons, shins, and muscles.

4. Burn Fat

Studies show that Tabata stimulates your metabolism, and you continue burning more calories for about the next 12 hours. That quickly adds up. Research also shows that the effect of regular aerobic exercise for weight loss is negligible and that short bouts of high-intensity exercise are more effective for reducing fat.

5. Lower your risk of diabetes

There’s evidence that Tabata may help balance your blood sugar. Exercise and a healthy diet are both important. High-intensity exercise has been shown to be an important factor in improving aerobic capacity and reversing the risk factors for metabolic syndrome.

 

Are Tabata-Style Workouts For You?

1. Know what your goals are. Tabata isn’t easy, so ask yourself if it’s an appropriate type of exercise for you. You may want to progress your fitness through other workouts first and then move to Tabata.

2. Talk to your doctor first. Your physician can advise you about your individual health tolerances and whether Tabata would be a good fit for you. It’s especially important to get a medical consultation if you have certain medical conditions or have been sedentary for a while.

3. Work with a certified personal trainer. A qualified trainer can get you off to a good start. If you cannot afford private training, enroll in a group class.

4. Use a reliable timer. Precise timing is very important in Tabata training. It can be difficult to estimate how many seconds go by without looking at a timer or stopwatch. There are many free apps on your phone with great Tabata timers.

5. Start with easy movements. Almost any exercise activity can be incorporated into Tabata. Begin with your personal favorites and incorporate the treadmill or stationary bicycle. Over time you can add in different kinds of exercises like sprints, running hills or jump rope.

6. Make sure you warm up good and cool down. Like any exercise routine, it’s always a good idea to give your body sufficient preparation to warm the muscles and a light cool down to slowly relax the body. Begin and end your session with slower and smaller movements. Save a good static stretch for last when your muscles are warm.

7. Be prepared for a little discomfort. Even seasoned athletes acknowledge that Tabata is challenging. Temporary shortness of breath and other symptoms are natural. You may decide it’s worth the effort once you see the results.

8. Proceed slowly and consistently. Consider the option of borrowing some Tabata concepts without going the whole distance. Try taking longer rest periods or doing less than 8 cycles.

9. Keep a journal. A written log will help highlight your progress. Look back over the weeks and months to see your improvements and keep inspired.

Tabata takes a little longer than a few minutes everyone thinks. However, it still cuts the hours off the usual gym time and delivers superior results. You can even adapt the principles to suit your individual condition and goals so you’ll stay safe while getting in great shape.

Tabata training is not recommended for beginners, and it’s better suited for someone who has been working out consistently and is comfortable with high-intensity exercise. There is also an increased risk for injury when performing exercises at a high-intensity for time.

How to Enjoy Healthy Weight Loss

How to Enjoy Healthy Weight Loss

My weight loss is occurring at a healthy and consistent pace through dietary and lifestyle changes. Every pound I shave off my body is gone forever because I have a plan to not only take the weight off but to keep it off. This is the journey. I am taking weight loss 1 pound at a time in order to make permanent changes to my life and body. More than simply decreasing a number, I am interested in transforming my habits for a better life. I want this lifestyle to be permanent, and be who I am.

Driving my desire for weight loss is a sincere love and respect for myself. I value the gift of life I have been given and I am ready to live my best life. By getting in shape, I increase my energy and activity level, thus getting more out of life. I increase my lifespan. I make a better life for myself. Losing weight is about me becoming a healthier person, rather than pleasing others. I lose weight because I want to be in good physical shape, not because I want others to accept me.

Because I love and respect myself, I am cautious about the methods I use for weight loss. I stay away from fad and fast diets, starving and other unhealthy weight loss methods. I consult my physician regularly to discuss my weight loss progress. If it sounds to good to be true, it probably is. Weight gain did not happen in one week, so it will take more than one week to lose it.

Losing weight is easy for me when I have fun. This is why I choose entertaining and fun methods for weight loss. I stay active by attending classes that are upbeat and easy to follow. I do what I enjoy to do. I eat healthy by trying out recipes that are as tasty as they are high in nutritional value. And I give myself a break when I falter. I am human, after all.

Today, I choose to evaluate my weight loss plan to ensure it is safe and fun for me to follow. I make permanent changes to my eating habits and activity level to enjoy long-term benefits.

5 Questions for Reflection

1. What delicious new recipe can I try this week?
2. Why is it best to lose weight at a slow and steady pace?
3. How can I make my weight loss plan more enjoyable?
4. How can I stay on track?
5. How can I make my goals realistic and achievable?

Real Supplements is dedicated to helping those in their goals of losing weight and getting fit. We have a full range of vitamins, supplements, and healthy food choices to help you reach your goals. It may be as simple as using Avocado Oil instead of Corn Oil. A simple change makes all the difference.

The Will Power to Lose Weight

The Will Power to Lose Weight

You can lose the weight you have always wanted if you set your mind to it! Are you ready to take the necessary steps to achieve the body of you have always wanted? The biggest obstacle you have to address is actually your self-discipline and will power. And sticking to a simple plan!

You may have fallen into a cycle of bad daily habits. It starts with eating a diet full of bad fats, simple (white) carbs and processed foods. It is these types of foods that make you feel tired continuously. Because your body has been sucked of the energy you need to maintain a healthy lifestyle, you don’t feel like working out. So what’s the end game? You end up with no or little will power to change and you feel terrible and hopeless. But wait. There’s hope! You can make the changes necessary if you want to lose those extra pounds. You first have to work on building the willpower and create a simple program to make it happen.

1. Don’t Wait For Something Negative To Happen.

Your will power is inside of you and you don’t want something bad to happen in order to expose it. We’ve all heard the stories about someone suffering a terrible trauma, such as a heart attack, and how that life event brings about a permanent change in their habits. You don’t a bad thing this to happen to you in order to get you motivated! The time is now.

2. Pay Attention To Your Portion Size.

This is one tip that can allow you to start small. It’s hard to work on your change if you’re trying to go from one extreme to another. Decide that tonight you’re still going to enjoy the same food that you would normally eat – but this time give yourself a smaller portion size. One trick is to use smaller plates so the plate visually appears full. And don’t go for seconds. Eat slowly. Its well known it takes 20 minutes for your stomach to tell your brain its full. If you eat slower, then you have consumed less food before the signals get sent. And don’t forget to drink water before dinner.

3. Give Yourself A Cheat Meal (or two). Every week.

It’ll be an easier change for you if you allow yourself some time to adjust once in a while. Tell yourself that next Saturday evening you can enjoy that pizza for dinner or that ice cream for dessert. You’ll be less likely to toss in the towel knowing that you can eat some pizza next Saturday instead of “never.” But don’t follow your cheat day with another one, and then another one. And don’t turn it into an all day pig-a-thon. Remember rule 2, cheat, but cheat smartly.

4. Take Pictures of Yourself. Before you start.

You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph or even a mirror. You may not recognize the changes. Keep a picture with you and look at it when you feel like giving up. Update your photo often and compare them as you start to drop the weight. Visual clues of change will make you feel good and keep you motivated.

5. Make A Grocery List. And stick to it.

Write down all the foods you enjoy eating, then decide whether or not these items are healthy or not. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home and eliminate the unhealthy choices. Go to the grocery store on a full stomach. Walk through the junk food aisle and purposely do not choose anything. Leave the store with good food. You will feel better!

6. Exercise. Consistently.

Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30-minute walk, three times a week. Just be consistent, and build on it. And remember, lifting weights will help you lose weight. And build strong bones.

7. Set Small, Achievable Goals.

No matter how you decide to approach your weight loss, it’s important to start with small goals and remain in a good mood. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week, or walking 3 times a week. These goals are perfect. Thinks about it, losing 1 pound a week is the same as 52 lbs a year. That’s a lot of weight! By focusing on the smaller, more attainable goals, you’ll actually see results far more quickly. And you will stick with the program!

Want to improve your health? Consider drinking more water

Want to improve your health? Consider drinking more water

Your brain is made of 90 percent water, and your blood is made up of over 80 percent water, and your bones are made of 50 percent water. And that’s not even taking into consideration all the bodies cells, tissues, muscles and organs.

Water: The Miracle Drink.

You can’t go anytime you select water to drink. It provides the body a way to cleanse the harmful toxins. Water is an important part in regulating body temperature and also plays a vital role in every chemical reaction inside our cells. It also plays a key role  to lubricating our joints, promoting healthy skin, and keep our digestive systems functioning smoothly.

One of the great benefits of drinking water regularly is that it boosts our energy levels and enhances our moods One important function of hydrating with water is that it helps to bolster the immune system, that can prevent heart diseases, cancer and even the cold and flu.

You need to Avoid Dehydration.

When the amount of water you drink is less than the amount you discharge, problems start to occur, starting with dehydration. Most people are chronically dehydrated, causing a lack of attention span, memory problems and increase in motor skills issues.

Dehydration can also cause brain tissue shrinkage. When you don’t drink enough water, our brains have to put in a whole lot more effort to perform at the same level. There have been studies done on students during exams. The students who did better brought in a water bottle with them to the exams. Drinking allows us to think more clearly, and gives us the ability to focus and concentrate better.

When you’re dehydrated, your skin looks grey and feels dry because your body prioritizes hydrating your organs first. The first place your skin will suffer is the skin on your face. Severe dehydration can have lasting effects which can result in fatigue, dizziness, weakness, headaches and in severe cases, unconsciousness.

Water is Essential For Your Health

1. Water Helps your Bowel Movements

When we don’t drink enough water, our large intestines and the colon, takes the hydration it needs from our stool, making it hard – a clear sign of constipation. The good news is that drinking plenty of water will help eliminate all these problems. It will help the digestive system, alleviate constipation, and help to regulate your bowel movement.

2. Water Works to Detoxify your body

Our kidneys have the crucial job of removing toxins from our bloodstream, especially the main toxin in our bodies called BUN (blood urea nitrogen), which we pass through urination. If our water consumption is less than what it should be, your kidneys will have a hard time removing these toxins. Toxins are the remaining junk that’s unused and needs to be removed, like urine, stool, and sweat. Drinking enough water helps your kidneys rid these toxins quite easily.

3. Water Powers Muscles & Joints

According to studies, a mere 2-3% loss in water weight can cause us fatigue, weakness, and can decrease your ability to think clearly. It also has a negative impact on your athletic performance, so much so that if our muscles don’t get enough water, they start to feel tired and can actually start to reduce in size.

On the flip side, drinking lots of water allows muscles to be more elastic. It will provide our muscles with the energy they need and helps them perform at their optimum levels. In addition, water helps hydrate and lubricate the joints in the body, which helps reduce joint pain and prevents muscle cramps.

4. Water helps to Satiate your Hunger

Any good dietician will tell you that drinking water, or eating foods that contain high water content, will curb our appetites. In addition, to go even a step further, water keeps us feeling full longer than other drinks because it’s such a high volume liquid.

Water also will boost your metabolism, and increase your body’s ability to burn fat. Drinking 2 glasses before a meal will help you digest and metabolize your food in less time.

5. Water Keeps Skin and Hair Soft

Water helps to improve skin hydration and improves the flow of healthy blood throughout the body, which gives you a much brighter complexion. It also helps rejuvenate skin cells and boost skin suppleness.

When it comes to your hair, because your hair is made up of 25% water, will shine brighter if you drink more water. Therefore, when you’re constantly replenishing your water intake, this can help to stimulate hair growth, as well as helps keep hair shaft strong, giving that shiny, glossy look.

How much Water is enough?

We’ve been told many times that we should drink eight glasses of water a day. However that is an average guideline. How much you drink depends on your body and how much water will sustain it and provide it with ample nourishment.

To calculate just how much water you really need, multiply your body weight (in pounds) by 0.55. Then divide the result by 8. What comes up is the number of cups you need to drink on a daily basis.

So for example, if you weight 200 lbs, then the calculation is: 200 X .55 / 8 = 13 cups. While this seems like a lot, its actually not as bad as you think. Change out some of the non-water drinks to water and you’ll consume your daily amount a lot faster than you think. And while pop contains water, its not water.

Here are a few ways you can sneak in those recommended glasses of water in your daily routine:

  1. Drink a glass of water before each snack and meal.
  2. Keep a bottle of water with you at all times, in your car, in your bag, at the gym or in the office.
  3. Eat more fruits and vegetables. About 20-25% of our daily fluid intake comes from our meals. So let their high water content add to your hydration.
  4. Exchange other drinks with drinking water.
Rules For Clean Eating – Tips and Guidelines

Rules For Clean Eating – Tips and Guidelines

Clean eating is a current term for a long-standing movement. Many people believe that cleaning up the way we eat increases health benefits and energy levels.

The earliest signs of this trend began in the 1960’s and were visible in the health food stores that cropped up. Now, mainstream society has caught on to putting an emphasis on eating organic, whole foods, and cutting back on sugar.

What can clean eating do for you? Find out what foods to eat and how to eat them.

4 Benefits of Clean Eating

1. Take good care of your health.

Intelligent food choices reduce your risk of disease, including heart disease, diabetes and certain types of cancers. You’ll also keep your body fit and strong.

2. Lose Weight.

Empty calories will cause weight gain, especially as we grow older. Healthy, nutrient-dense foods can help you eat less.

3. Enjoy menu flexibility.

It’s difficult to stick to diets with a long list of forbidden foods. Clean eating lets you enjoy all different kinds of flavors and cuisines.

4. Eating healthy whole foods also protects the environment.

Clean eating is good for the planet as well as for those who inhabit it. Do your part to promote a sustainable food supply with green practices, such as buying local and choosing organic produce.

5 Tips on what you should eat

1. Switch to organic whole foods.

Get most of your calories from foods in their natural state. Opt for brown rice instead of white. Consider a snack consisting of fresh fruit or vegetables instead of fruit-flavored cereal bars that is loaded with sugar.

2. Focus on eating vegetables and fruits with each meal.

Aim for at least 7 servings of fruits and vegetables each day. It’s easier to do if you plan snacks and meals around soups, salads, and stir-fries.

3. Consuming healthy fats is not considered part of a healthy diet.

The types of fats you eat may be more important than the volume. Monounsaturated and polyunsaturated fats, as well as omega-3s, are good for your heart and brain when you consume them in moderation.

4. Spread out the consumption of protein.

Beans, fish, and lean cuts of meat that are preferably grass-fed beef or free-range chicken are excellent sources of protein. Your body breaks down protein more effectively when you eat small portions more frequently, rather than saving it all for dinner.

5. Drink alcohol responsibly.

Fancy cocktails are often loaded with sugar and calories. On the other hand, a single glass of wine provides antioxidants and other important health benefits.

6. Stay hydrated. Our bodies need water even more urgently than food. The old saying about drinking 8 glasses a day is still a good rule of thumb.

4 Tips on How you should eat

1. Make time for breakfast.

Start the day with a hearty breakfast. If you’re in a rush, pick something you can eat on the go, like a smoothie with yogurt, kale, and berries.

2. Read the labels.

Perhaps you rely on some convenience foods in order to juggle your busy schedule, family responsibilities, and busy travel. Make the best of your situation by learning to pay attention to nutrition labels. High-quality protein powder may be a good option when you are on the go. Frozen dinners high in salt and saturated fat may be a choice you want to eliminate from your daily dietary consumption.

3. Control your portions.

Almost any food can be adapted for clean eating. If you love bacon, choose lower fat versions, like turkey or Canadian bacon, and limit how much you eat. Asparagus lovers can indulge all they want, as long as they go easy on the butter.

4. Learn to cook!

Preparing your own meals gives you more control over what you put in your body and will save you money also. Browse online for easy to use recipes, such as salads made with various veggies and chicken, or quick dinners with eggs and a variety of leftovers.

Do a make-over your diet with clean eating. Choose organic natural foods, and steer clear of artificial ingredients. You’ll look and feel better, and you may even live longer with a higher quality of life.

Top 5 Ways to Alleviate Constipation Naturally

Top 5 Ways to Alleviate Constipation Naturally

Constipation is defined as having less than 3 bowel movements a week. Constipation is also characterized by other unpleasant symptoms such as difficulty in going to the bathroom, abdominal bloating and pain from hard, dry stools that are usually difficult to pass. However, if you are not having at least 2 soft, easy to pass bowel movements daily then you are constipated.

Constipation is an incredibly common yet serious problem and is estimated to affect around 20% of Americans, leading to 8 million doctor visits per year. It can be caused by foods you eat and/or avoid, lifestyle choices, medication or disease.

Reasons for constipation include:
  • A sedentary job and lifestyle with no exercise.
  • Chronic stress.
  • Short-term high amounts of emotional or physical stress.
  • Unknown food sensitivities and allergies.
  • Eating a bad diet that increases inflammation.
  • Certain medications that interfere with digestive health.
  • Other sources of stress like traveling, illness, and lack of sleep.
  • Changes in a sleep routine.
  • Hormonal imbalances.

Unfortunately, constipation can have a serious adverse effect on your quality of life, as well as your physical and mental health. Effects of constipation can include symptoms of bad breath all the way to skin issues.

There are many natural ways to help relieve constipation. Often preventable by including many natural remedies that can help improve bowel function. Natural remedies such as drinking warm liquids, taking probiotics, drinking aloe vera and so much more. Here are a few beneficial constipation remedies to lessen the symptoms and get back to a regular stool schedule.

1. Try Magnesium Citrate

Taking moderate amounts of one form called mag citrate, can help relieve two different symptoms. It helps to prevent muscle spasms by calming smooth muscle tissue as well as lubricates stools so they are easier to eliminate. Taking mag citrate is an easy home remedy against constipation available both over-the-counter or online.

2. Eat prebiotic foods to improve the balance of your gut bacteria

We all know that dietary fiber increases stool consistency and bulk, both of which can improve bowel movement frequency. However, prebiotic fibers improve digestive health by feeding the friendly bacteria in your gut improving your digestive health. Often relieving constipation.

Prebiotics like galacto-oligosaccharides, or foods that are high in prebiotic fiber like garlic, onions, and bananas have been shown to help increase the frequency of bowel movements, as well as make stools softer.

3. Eat probiotic foods or take probiotic supplements

Probiotic foods like yogurt, sauerkraut, and kimchi that contain live, friendly bacteria may help prevent chronic constipation. People with chronic constipation have been shown to have an imbalance of gut bacteria. Probiotic foods can help improve this balance and prevent constipation. They can also help by generating lactic acid and short-chain fatty acids. These may improve gut movements, making it easier to pass a stool. A recent study found that probiotics seem to treat constipation by increasing the frequency of bowel movements and improving stool consistency.

4. Eliminate dairy short short-term

Gone undetected in some circumstances, a dairy intolerance can cause constipation. Even children can be intolerant to cow’s milk protein along with adults lactose intolerant may experience the same constipation symptoms. If you think that you may be sensitive to dairy, try removing it from your diet for a short term to see if your symptoms improve.

5. Drink caffeinated coffee

Coffee has been a go-to laxative for many people since it can increase the urge to go to the bathroom; especially when drinking caffeinated coffee. Because coffee stimulates the muscles in your digestive system it gets things moving. Caffeinated coffee was found in one study to stimulate your gut equal to that of a meal. Which is 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee.

As a side note, coffee may also contain small amounts of soluble fibers that assist in alleviating constipation by once again, improving your gut bacteria.


Constipation is a serious and uncomfortable problem for many people that goes untreated. If this is a difficulty for you, then you should definitely speak to a doctor. Many underlying causes can be identified as the potential cause leading you and your doctor to find an effective treatment protocol.

Health Tip:  Roll Out Sore Muscles with SMR Techniques

Health Tip: Roll Out Sore Muscles with SMR Techniques

Self-Myofascial Release is a physiotherapy technique that has become very popular over the last decade.  A simple yet very effective technique to provide you with athletic enhancing results.

Rolling out painful muscles can lessen inflammation, muscle spasm, and soreness, as well as eliminate soft tissue adhesions which can cause muscles to become less pliable and cause imbalance.

Many times dysfunctional areas of fascia are referred to as knots, ropes, gristle, adhesions, and scar tissue. There aren’t actually knots and ropes under your skin. Instead, what we have is mal-alignment of tissue due to trauma and injury, poor motor patterns, and emotional distress. Releasing these tissues is simply creating a biochemical and mechanical change that will give us an opportunity to create more efficient movement patterns in the future (1).

Foam rolling and SMR used on your muscles as a warm-up and a cool-down should be an integral part of your daily workout routine.  As a warm up it will prepare your muscles by making them more malleable, reduce inflexibility, and make it easier to stretch.  As a cool down, it will help relax your muscles to help them recover, especially if they are sore and increase a positive biochemical change.

When rolling, apply long slow rolling strokes to longer muscles such as the Quads, Adductors, and Calves, and shorter strokes to the Glutes, TFL, and hip area.  You are rolling to find trigger points or sore spots.  Once you land on a sore spot, apply constant but tolerable pressure to the affected area for around 30 seconds. Hold through the burning sensation if there is one… as this is a chemical change taking place and just the beginning of release.  Follow up with one more slow roll over the area afterward to give it an added touch of relief like a massage would.

How much pressure is applied and the intensity of the roll should be determined by the athlete themselves.  It all depends on age, level of athlete, or the tolerance to the discomfort of applying pressure to a sore spot.

This is the added benefit of using body weight pressure which the athlete can control to comfortably reduce soreness and treat themselves during times of muscle preparation, soreness, or post activity.

In conclusion, many trainers and coaches find their athletes dealing with soreness and consider self-myofascial release as one way, if not the better way to improve their athletic function, health, and performance. Dealing with muscle soreness and myofascial dysfunction can be a long-term concern and requires persistence to correct. The good news is the body is incredibly adaptive and constantly moves towards health. So keep at it!