#Sardines and eggs >>> protein powder

[thismachinefucksguitars]

This is how real bros scoop their creatine and protein powder

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

[prettieinpink]

Question about Cycle Syncing. Do you know where i can find, like a masterlist of food that fits into the steps of the cycle? I always see the same food but how abt the rest? Would be nice to know for example for meal building.

MASTERLIST: NUTRITION CYCLE SYNCING

This post is a masterlist of everything that is recommended you eat while cycle syncing. if you don’t know what that is, read this beginner guide.

This post is a researched post, because I actually couldn’t find a proper masterlist. So, I researched what kinds of nutrients you need during your 4 phases, but I am NO DOCTOR. Just a little disclaimer!

MENSTRUAL/FOLLICULAR PHASE - high iron, vitamin C foods

VEGETABLES

Spinach

Silver beet

Broccoli

String beans

Peas

Sweet potatoes

Beet greens

Dandelion greens

Collards

Chard

Chilli peppers

Sweet yellow peppers

Parsley

Brussel sprouts

FRUITS

Oranges

Guavas

Black currants

Cantaloupe

Kiwis

Lemons

Lychees

Papayas

Strawberries

Oranges

Watermelon

Figs

Prunes

PROTEINS

Beef

Lamb

Liverwurst

Pork

Veal

Dried beef

Eggs

Shrimp

Clams

Tuna

Sardines

CARBS/OTHER

Whole wheat bread

Enriched pasta

Rye bread

Enriched rice

Tofu

Beans

Lentils

OVULATORY PHASE – complex carbs, lean proteins, anti-inflammatory, vitamin B6, folate/choline

VEGETABLES

Carrots

Spinach

Sweet potato

Red potato

Green peas

Chickpeas

Butternut squash

Asparagus

Turnip greens

Romaine lettuce

Beets

Sweet corn

Mushrooms

Pumpkin

Parsnip

Cauliflower

FRUITS

Bananas

Avocado

Mango

Blueberries

Apple

Peaches

Tangerine

Pink grapefruit

lemons

PROTEINS

Egg whites

Strained yoghurt

Skinless white meat poultry

Plain greek yoghurt

Low fat cottage cheese

Tofu

Lean beef

Powdered peanut butter

Beef liver

Pork loin

Bison

Organ meat

CARBS/OTHER

Lentils

Kidney beans

Green peas

Walnuts

Flaxseeds

Cashews

Almonds

Pistachios

LUTEAL PHASE – High fibre, vitamin B12, magnesium

VEGETABLES

Spinach

Swiss chard

Collard greens

Green peas

Sweet corn

Cabbage

Arugula

Bok choy

Celery

Lettuce

FRUITS

Pears

Strawberries

Avocado

Apples

Raspberries

Blackberries

Blueberries

Bananas

PROTEINS

Animal liver

Animal kidney

Clams

Swiss cheese

Turkey

Crabs

Ham

CARBS/OTHER

Oats

Popcorn

Almonds

Fresh coconut

Sunflower seeds

Dark chocolate

Wheat

barley

[awh-bowie]

☆⋆｡ beauty boosting food! ☆⋆｡

a healthy diet doesn’t have to be boring or repetitive! i see food (especially smoothies!!) as potions i can tailor towards exactly what i need. this post is to tell you about what i like to call functional foods ✧˖°

୨୧ skin treats ୨୧

feed your skin from within !! ໒꒱ ‧₊˚

🍓 berries — packed with antioxidants to keep your skin looking bright. my favs are blueberries, strawberries, and goji berries !!

🥑 avocado — full of healthy fats, helps keep your skin hydrated and soft, reducing the appearance of wrinkles. it can also be used topically! i love it on toast or as a base for smoothies!

🥕 carrots — rich in beta-carotene (a type of vitamin A), carrots can help improve skin tone and even give you a subtle glow. some people even take concentrated capsules to look tanner 0.o

🌿 green tea — high in antioxidants, especially EGCG, green tea can help fight inflammation and reduce acne. it has caffeine so it’s a great morning drink!! ヽ(✿ﾟ▽ﾟ)ノ

୨୧ hair helpers ୨୧

for visibly and structurally healthy hair! ミ☆

🥥 coconut oil — you can add this to smoothies or use it for cooking, and the healthy fats will nourish your hair from the inside out. you can even use it as a hair mask !

🌰 nuts & seeds — they’re full of omega-3 fatty acids and vitamin E, nuts and seeds like almonds, walnuts, chia, and flaxseeds promote hair growth and prevent damage !

🐟 salmon — packed with omega-3s and protein, salmon can make your hair stronger and shinier. it's a beauty superfood! i feed it to my cat to keep her extra shiny ᓚ₍^・ﻌ・^₎

🍳 eggs — eggs are full of biotin and protein, both of which are essential for strong, healthy hair !!

୨୧ brain boosters ୨୧

for focus, memory, and mental clarity, keep your brain beautiful! જ⁀➴

🥑 avocado — besides being a skin and hair hero, avocado also supports brain health with its rich supply of healthy fats and vitamin K. we love a multi-functional food !

🍫 dark chocolate — full of flavonoids, caffeine, and antioxidants, dark chocolate can improve brain function and give you a quick mood lift ⭑.ᐟ

🫐 blueberries — these little berries are packed with antioxidants that protect your brain from aging and boost memory. they’re also antioxidants which i mentioned above ^.^

🐠 fatty fish — fish like salmon, sardines, and mackerel are high in omega-3s, which are key for brain health !

୨୧ healthy body support ୨୧

keep your body strong and healthy to support ur princess lifee ૮ ∩´ᵕ`∩ ྀིა

🍠 sweet potatoes — packed with fiber, vitamins, and minerals, sweet potatoes help with digestion, boost immunity, and keep you full of energy.

🥦 broccoli — this veggie is a powerhouse of vitamins C, K, and folate. it's great for immune support, bone health, and even glowing skin.

🍋 lemon — starting ur day with lemon water can help to aid digestion, boost vitamin C levels, and keep your immune system strong. it's a simple way to give your body some love and is super yummy !

🍄 mushrooms — rich in selenium and antioxidants, mushrooms are amazing for your immune system! just make sure you do your research >.

୨୧ hormone balancers ୨୧

help balance your hormones ≽^-˕-^≼

🌱 flaxseeds — full of lignans, which can help balance estrogen levels, flaxseeds are great for hormone health, especially during the premenstrual period !

🍳 egg yolks — a great source of vitamin D and choline, egg yolks help regulate hormones and keep you feeling balanced !

🥛 almond milk — almonds are a good source of magnesium, which helps control stress hormones like cortisol. plus, it’s a dairy-free option that's easy on digestion !

🍠 maca root — this is a superfood known for balancing hormones, boosting energy, and improving fertility. you can find it in powder form to add to your smoothies or oatmeal.

୨୧ overall self-love ୨୧

you deserve the best! ₊˚⊹ ʚɞ

🍋 lemon — full of vitamin C, which helps with collagen production, lemons can brighten your skin and boost your immune system. i like to start my day with warm lemon water !

🍃 leafy greens — spinach, kale, and other leafy greens are full of vitamins and minerals that detox your body and keep your skin clear ! they’re a great thing to add to smoothies for an extra vitamin boost !

🍍 pineapple — this tropical fruit has enzymes that can aid digestion and give your skin that lit-from-within glow :3

🍯 honey — nature's sweet healer! honey has antibacterial properties, so it’s great for your immune system and can even be used topically for glowing skin. thanks bees !! 🐝˚ ༘ ೀ⋆｡˚

[suzieb-fit]

Had a late snack yesterday. But it's a bit stupid. It's like I made myself do it, lol. I could have quite happily started my timer after dinner, as usual.

No matter how much I try change things to pull away from my long standing issues with eating, I now recognise that I'm just swapping one disordered eating behaviour for another.

That all started after my type one diabetes diagnosis at age 14.

Now that's a whole essay on its own, so I'm not going to get going on that one this morning 😂.

I do occasionally simply want an evening snack, and I can justify it easily because of my lifestyle, etc.

That's fine. But eating for the sake of it to prove just how "free and in control" I am? Well that's just ridiculous. And obviously proves exactly the opposite!

So anyway, back to today.

I got up late. Just didn't want to move! But I did. I made my protein decaff (pre-blended my milk and whey powder last night. Shaking it up in the sealed cup just doesn't cut it, lol).

Lovely and bright out there. I also went against all the sleep hygiene "experts" and left my curtains open last night. Wanted the sunrise to fill my environment before even getting out of bed. And it didn't affect my sleep at all. If anything, I actually slept longer before waking up for the first time. And that was around 4am, when the sun was starting to rise. That tells you something, I guess!

So I call my protein decaff my "pre-breakfast". Just made that up. Yes, I'm breaking my fast, but my real breakfast is back at home. My beloved nuts and collagen coffee.

My blood sugar is still way too high. Ridiculously so this morning, actually.

Just when I thought this insulin pump system was doing a better job. Nope.

I decided to get a high intensity workout in before lunch.

More work for my lower body, and definitely work for my cardiovascular health!

I am once again rethinking my nutrition.

Back to highest percentage of calories from fat, a lower (but still pretty high) percentage of protein and lowest of all for carbs.

My goal breakdown is 55% fat, 35% protein, 10% carbs.

But I'm not going to obsessively tweak, adjust or drive myself crazy by trying to hit those numbers too strictly.

Yes, I personally feel better tracking my food. That's one of my habits that helps that relationship with food. It's how I keep control.

Forever an ongoing work in progress!

So that meant cheese with my lunch again. It's been a while!

Plus sardines are already high in (healthy) fats.

Tiny scrap of greenery to throw in a few beneficial polyphenols.

And hard boiled egg. Eggs are fantastic!

It's interesting to see the difference exercise makes to my food diary.

That whole "calories in/calories out" principle is pretty much just theory. And a very feeble one at that. I only take notice of what I'm eating. Focusing on macro quantity AND quality. But yep, still interesting to look at the comparisons on the app on the rare occasion.

I knew I needed some yoga. My back isn't happy. The homeopath asked me lots of questions about that today. Everything seems pretty "high end" in terns of all my health concerns right now.

She is going to try yet another new remedy. This will ge the fourth attempt.

But hey, I guess that's partly what I'm paying her for. To find something that actually works!

So an average day in general. Not great, not terrible. That's good enough for me.

Gotta keep fighting, moving and smiling 👍

[burbprepper]

Hey, good day to you. I compiled a list to go with my earlier blog. Canned food is always a way to go but have you tried freeze dried? The shelf life is 25 years. I buy from this gal and she’s does a great job. See the list below and give her site a peek, shopping is free.

Spam

Corned beef hash

Sardines

Canned salmon

Tuna

Canned pulled pork

Canned chicken

Beef jerky

Bacon crumbles

Canned green beans

Canned corn

Canned mixed veggies

Canned spinach

Canned mushrooms 🍄

Diced tomatoes

Pasta all types

Misc canned veggies

Black olives

Artichoke hearts (short shelf life)

Tomato sauce

Tomato paste

Spaghetti sauce

Alfredo sauce

Salsa (has shorter shelf life)

Jarred peppers

V8 juice

All types of canned soup

Pineapple chunks

Canned pears

Canned mandarin oranges

Canned peaches

Canned fruit cocktail

Mayonnaise

(restaurant, safe at room temp)

Jelly packets

(Restaurant, safe at room temp)

Mustard

Relish

Egg noodles

Orzo

Kraft Mac and cheese boxed & cups

Velveeta fresh packs

(Has a short shelf life)

Rice

Krusteaz buttermilk pancake mix

Great Northern Beans

Navy beans

Garbanzo beans

Pinto beans

Black eyed peas

Ritz and saltines

StoveTop stuffing

Lipton onion soup mix

Gatorade powder mix

Canned Chili

Pickles

Top ramen

Manwich

Dak ham

Potted meat

Boxed foods (Hamburger helper etc)

Peanut butter

Oats (always seems to expire before I eat them...)

Dry Milk

Protein Bars

All spices

All baking

[ketolifegranny]

Various Meals over last few days w/daily Ketorade

1. Cube Steak

2. Sardines & Cottage Cheese

3. Bacon & Eggs

4. @Equip Protein Powder w/eggs, butter, collagen, MSMPure & Allulose

5. Chuck Eye Steak

6. Beef Bits

7. Skirt Steak & Bacon

8. Cottage Cheese

9. Prime Rib & Asparagus

#Keto 110.5 lbs & 50” lost! Reversed T2#Diabetes, HighBP & off meds!

65 y/o, 6 kids, 9 grands & 3 greats! FT RVer

#hypercarnivore #animalbased #ketovore #rvlife

[resetindiablogs]

Nutritious Foods for Weight Loss

How many times have you thought of losing weight and planned a full-fledged strict diet and routine that you were never able to maintain for long? I guess we all have gone through it. 

Losing weight does not necessarily have to be an unenjoyable journey with bland meals and constant hunger. There are many nutritious foods available these days that can successfully help you achieve your weight loss goals while still enjoying your favorite delicacies. Many brands have also introduced healthier alternatives like apple cider vinegar gummies, plant-based protein powders, etc.  

Choosing the right food is important to nourish our bodies effectively, especially when losing weight. This blog explores the most nutritious foods that will help you cut calories while staying satisfied and energized. We will also guide you on some wellness products you can add into your daily diet to shed those extra pounds without affecting your health. 

The Role of Protein in Weight Loss 

Protein is an essential nutrition for weight loss as it helps build and repair muscles, which in turn boosts your metabolism. High-protein foods can also reduce appetite and cravings, which makes it easier to stick to a healthy eating plan. Some excellent sources of protein include: 

Lean Meats: Chicken, lean cuts of beef or pork, turkey, etc., are great options. 

Fish and Seafood: Salmon, tuna, and shrimp are high in protein and healthy fats. 

Eggs: A versatile and inexpensive source of high-quality protein. 

Legumes: Beans, lentils, and chickpeas are not only high in protein but also packed with fiber. 

Fiber-Rich Foods 

Fiber is another crucial nutrient for digestive health. It helps you feel satisfied for a longer period, reducing overall calorie intake. Foods high in fiber include: 

Fruits: Apples, berries, pears, and oranges are all excellent choices. 

Vegetables: Leafy greens, broccoli, carrots, and Brussels sprouts are nutrient-dense and fiber-rich. 

Whole Grains: Oats, quinoa, brown rice, and whole-wheat products are better for weight loss than refined grains. 

Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are great for snacking and adding to meals. 

Healthy Fats 

Unlike popular belief, not all fats are bad for weight loss. Healthy fats promote hormone production, brain function, and absorbing fat-soluble vitamins. Some healthy fat sources include: 

Avocados: Rich in monounsaturated fats and fiber, making them very filling. 

Nuts and Seeds: Provide a good balance of all the essential nutrients like healthy fats, protein, and fiber. 

Olive Oil: A heart-healthy oil that can be used in cooking and salad dressings. 

Fatty Fish: Varieties like salmon, mackerel, sardines, etc., are rich in omega-3 fatty acids. 

Low-Calorie, Nutrient-Dense Foods 

Including low-calorie, nutrient-dense foods in your diet can help you lose weight without feeling deprived. They are high in vitamins and minerals but low in calories, which makes them perfect for weight loss. Examples include: 

Leafy Greens: Kale, Spinach, etc., are incredibly nutrient-dense. 

Cruciferous Vegetables: Broccoli, cauliflower, cabbage, etc., are filling and low in calories. 

Berries: Strawberries, blueberries, raspberries, etc., are low in sugar and high in antioxidants. 

Citrus Fruits: Grapefruit, lemons, limes, etc., are refreshing and low in calories. 

The Importance of Hydration 

Staying hydrated is crucial in any weight loss plan and it also helps maintain your overall health. Drinking water can reduce hunger, control appetite, improve metabolism, and flush out toxins. You should try to drink as much as 8 glasses of water a day, and consider adding water-rich foods like cucumbers, watermelon, and celery to your diet. Proper hydration supports all bodily functions and can improve your energy levels. Staying active and dedicated to your weight loss goals becomes easier with these choices.

Planning Your Meals 

You should plan and prepare your meals in advance as it will help you make healthier choices and also avoid impulsive eating. Here are some tips for meal planning: 

Create a Weekly Menu: Plan all your meals and snacks for the coming week, focusing on balanced, nutritious foods. 

Prep Ingredients in Advance: Wash and chop vegetables, cook grains, and portion out snacks to save time during the week. 

Include a Variety of Foods: Make sure your meals include a balance of everything like protein, fiber, healthy fats, and low-calorie, nutrient-dense foods. 

Practice Portion Control: Use smaller plates and be mindful of portion sizes to avoid overeating. 

Wellness Products 

In addition to nutritious foods, incorporating wellness products can provide an additional support for your weight loss journey. RESET Apple Cider Vinegar Gummies are a popular option. These gummies offer the benefits of apple cider vinegar, such as supporting weight management and blood sugar levels, in a convenient and tasty form.  

Conclusion 

Achieving weight loss goals doesn't have to mean sacrificing taste or feeling hungry all the time. By adding these various nutritious foods into your diet, you can enjoy satisfying meals while losing weight. Eating these foods can help you feel fuller for longer, reduce cravings, and provide the energy you need to stay active and healthy. Remember to focus on whole, unprocessed foods, and stay hydrated for better overall health and wellness. With the right approach, you can nourish your body, achieve your weight loss goals, and maintain a healthy lifestyle. 

[zymmechanixgym]

Beginner’s Gym Diet: Power Up Your Workouts (Madurai Style!)

Starting your gym journey in Madurai? Zym Mechanix Gym [best gym in madurai] is here to help! This simple diet plan uses delicious Tamil Nadu staples to fuel your workouts.

This sample plan prioritizes healthy, delicious South Indian staples to fuel your gym workouts. Remember, adjust portion sizes based on your individual needs and consult a doctor for personalized advice.

Morning (Pre-Workout):

Option 1: 1 cup oats (rolled or quick) cooked in low-fat milk with a handful of chopped nuts and berries (½ cup) — Provides complex carbs and healthy fats for sustained energy.

Option 2: 2 slices whole wheat toast with 1 scrambled egg and a side of chopped tomato and cucumber — Offers protein and fiber for muscle building and recovery.

Mid-Morning (Snack):

Option 1: 1 cup sliced fresh fruit (mango, banana, guava) with a handful of roasted almonds — Provides vitamins, minerals, and healthy fats for energy.

Option 2: ½ cup fresh homemade buttermilk (moru) with a pinch of salt — Aids digestion and replenishes electrolytes.

Lunch (Post-Workout):

Option 1: Brown rice (1 cup cooked) with sambar (vegetable lentil stew — 1 cup) and grilled chicken breast (100g) — Offers a complete protein source, complex carbs, and essential vegetables.

Option 2: Ragi roti (finger millet flatbread — 1 medium) with stir-fried vegetables (cauliflower, beans, carrots) and paneer (Indian cottage cheese — 100g) — Provides protein, fiber, and a variety of vitamins and minerals.

Evening Snack:

Option 1: Small bowl of roasted chickpeas (½ cup) with a sprinkle of chili powder and lime juice — Offers protein, fiber, and healthy fats to curb hunger pangs.

Option 2: 1 cup low-fat yogurt with a sprinkle of chopped nuts and berries — Provides protein, probiotics, and healthy fats for gut health.

Dinner:

Option 1: Fish curry (seer or sardine — 100g) with steamed brown rice (1 cup) and stir-fried greens (spinach, mustard leaves) — Offers lean protein, complex carbs, and essential vitamins.

Option 2: Moong dal khichdi (split mung bean and rice porridge — 1 cup) with a side of vegetable salad — Provides easily digestible protein and fiber, ideal for a lighter dinner.

Hydration:

Throughout the day, drink plenty of water (aim for 2–3 liters).

You can also include fresh coconut water for natural electrolytes after workouts.

Additional Tips:

Limit processed foods, sugary drinks, and excessive oil intake.

Include healthy fats from nuts, seeds, and avocado.

Consider incorporating vegetarian protein sources like lentils and tofu if you prefer.

Don’t forget fruits and vegetables — aim for a rainbow of colors for a variety of vitamins and minerals.

Feel free to adjust spices according to your taste preference.

Remember: This is a sample plan. Adjust portion sizes and meals based on your activity level and personal needs. Consult a doctor or registered dietitian for personalized guidance.

Think tasty meals with brown rice, sambar, fish curries, and roasted veggies! We’ve got protein, carbs, and healthy fats to keep you energized throughout the day.

Remember, this is just a sample. Adjust portions and explore options to fit your needs. Zym Mechanix Gym offers expert trainers who can help you personalize your workout and diet plan. Let’s get you started on a healthy and happy fitness journey!

[btcsilkandshine]

Collagen-rich foods and their potential benefits for hair growth.

Let's explore collagen-rich foods and their potential benefits for hair growth.

Collagen is a protein that plays a crucial role in the structure and health of various tissues in the body, including the skin, bones, tendons, and hair. As we age, our bodies produce less collagen, which can lead to changes in the appearance and health of our hair. Consuming collagen-rich foods may help support hair growth and overall hair health.

In this comprehensive guide, we'll delve into the importance of collagen for hair growth, discuss various collagen-rich foods, and provide tips on incorporating them into your diet for optimal hair health.

Understanding Collagen and Hair Growth

Collagen is the most abundant protein in the human body, accounting for about one-third of our total protein content. It provides structure, strength, and elasticity to various tissues, including the scalp and hair follicles. Here's how collagen influences hair growth:

Scalp Health: Collagen contributes to the health of the scalp by maintaining its structure and supporting blood circulation. A healthy scalp environment is essential for promoting hair growth and preventing issues such as dandruff and inflammation.

Hair Follicle Strength: The hair follicles, where hair growth begins, rely on collagen for strength and support. Collagen helps anchor the hair follicles in the scalp and provides the foundation for new hair growth.

Hair Shaft Structure: Collagen also plays a role in the structure of the hair shaft itself, contributing to its strength, flexibility, and resilience. Healthy collagen levels can help prevent hair breakage and brittleness.

Collagen-Rich Foods for Hair Growth

Incorporating collagen-rich foods into your diet can help support your body's collagen production and promote healthy hair growth. Here are some excellent sources of collagen:

Bone Broth: Bone broth is made by simmering animal bones and connective tissue in water for an extended period, which extracts collagen, gelatin, and other beneficial nutrients. Consuming bone broth regularly can provide a significant boost of collagen to support hair growth.

Chicken: Chicken meat, especially cuts that contain skin and connective tissue, is a good source of collagen. Opt for chicken thighs, drumsticks, or wings for a higher collagen content.

Fish: Certain types of fish, such as salmon, sardines, and mackerel, contain collagen-rich skin and bones. Including these fish in your diet can help increase your collagen intake.

Beef: Beef cuts with higher collagen content include chuck, shank, and oxtail. Slow-cooking methods like braising or stewing can help release collagen from these cuts, making them tender and flavorful.

Pork: Pork skin and cuts like pork belly are rich in collagen. Slow-cooking pork dishes or enjoying crispy pork cracklings can provide a collagen boost.

Eggs: Egg whites contain collagen as well as other proteins that support hair growth. Incorporate eggs into your diet by enjoying them boiled, scrambled, or as part of various dishes.

Gelatin: Gelatin is derived from collagen and can be consumed in various forms, including powdered gelatin or as an ingredient in desserts like gelatin-based desserts or gummies.

Shellfish: Shellfish such as shrimp, crab, and lobster contain collagen in their shells and cartilage. Including shellfish in your diet can provide a source of collagen along with essential vitamins and minerals.

Organ Meats: Organ meats like liver, heart, and kidney are nutrient-dense foods that contain collagen along with other essential nutrients like iron, vitamin A, and B vitamins.

Collagen Supplements: In addition to collagen-rich foods, you can also consider taking collagen supplements. Collagen supplements are available in various forms, including powders, capsules, and liquids, and can be easily incorporated into your daily routine.

Tips for Incorporating Collagen-Rich Foods Into Your Diet

Here are some tips to help you incorporate collagen-rich foods into your diet for optimal hair growth:

Enjoy Homemade Bone Broth: Make your own bone broth using animal bones and connective tissue. You can simmer bones with vegetables and herbs for several hours to extract maximum collagen and nutrients.

Include Collagen-Containing Meats: Choose cuts of meat that contain skin, bones, or connective tissue, such as chicken thighs with skin, beef chuck roast, or pork belly. These cuts are higher in collagen content compared to lean cuts of meat.

Add Fish to Your Menu: Incorporate fatty fish like salmon, sardines, or mackerel into your diet at least a few times a week. Enjoy grilled, baked, or pan-seared fish dishes for a delicious and nutritious meal.

Experiment with Organ Meats: Try incorporating organ meats like liver, heart, or kidney into your diet. You can prepare them in various ways, such as sautéing, grilling, or adding them to soups and stews.

Snack on Shellfish: Include shellfish like shrimp, crab, or lobster in your meals or snacks. Enjoy shrimp cocktail, crab cakes, or lobster rolls for a tasty source of collagen.

Add Gelatin to Recipes: Use powdered gelatin in recipes for desserts, gummies, or homemade jellies. You can also add gelatin to smoothies, soups, or sauces for an extra boost of collagen.

Consider Collagen Supplements: If you have difficulty meeting your collagen needs through diet alone, consider taking collagen supplements. Choose high-quality supplements from reputable brands and follow the recommended dosage.

Conclusion

Collagen is a vital protein that supports hair growth and overall hair health. Including collagen-rich foods in your diet can help support your body's collagen production and promote strong, healthy hair. Incorporate bone broth, collagen-containing meats, fish, eggs, shellfish, organ meats, gelatin, and collagen supplements into your diet to reap the benefits of collagen for hair growth. Additionally, maintaining a balanced diet rich in vitamins, minerals, and other nutrients is essential for optimal hair health. By nourishing your body from the inside out, you can help your hair grow strong, vibrant, and beautiful.

[drbestchd]

Best Foods for Stronger Bones | What to Eat for Stronger Bones

🥛 Dairy Products: The Calcium Powerhouse

Milk, cheese, and yogurt are rich in calcium.

Opt for low-fat or non-fat options to control saturated fat intake.

🥦 Leafy Greens: Nature’s Bone-Builders

Kale, spinach, and collard greens provide calcium, vitamin K, magnesium, and folate.

Versatile for salads, smoothies, or cooked dishes.

🐟 Fatty Fish: Omega-3s and Vitamin D for Bone Health

Salmon, mackerel, and sardines offer vitamin D and omega-3 fatty acids.

Aim for twice a week for potent bone-boosting benefits.

🌰 Nuts and Seeds: Nutrient-Dense Bone Supporters

Almonds, chia seeds, and flaxseeds are rich in calcium, magnesium, and phosphorus.

Great as a snack, on yogurt, or in smoothies.

🌽 Fortified Foods: Extra Support for Your Bones

Cereals, orange juice, and plant-based milk alternatives are fortified with calcium and vitamin D.

Ideal for those with dietary restrictions.

🍗 Lean Protein Sources: Building Blocks for Strong Bones

Poultry, lean beef, tofu, and legumes provide protein, phosphorus, and magnesium.

🍲 Bone Broth: A Nutrient-Dense Elixir

Rich in minerals like calcium, magnesium, and phosphorus.

Contains collagen, fundamental for bones, tendons, and ligaments.

🌾 Whole Grains: Supporting Bone Health from the Inside Out

Quinoa, brown rice, and whole wheat bread are rich in magnesium and phosphorus.

Provides fiber for digestion and nutrient absorption.

🍑 Prunes: A Natural Source of Bone-Building Boron

Natural source of boron, aiding in calcium and magnesium absorption.

Rich in vitamin K and potassium for overall bone health.

🥚 Eggs: The Versatile Bone Supporter

Eggs provide calcium, vitamin D, and protein.

Enjoy them in various ways, from boiled to scrambled.

🔗 Product Recommendations for Added Convenience:

Calcium Tablets

Magnesium & Calcium Medicine

Omega 3 Softgel Capsules

Vitamin D Tablets

Multivitamin Tablets

Protein Powder

Embark on a delicious journey to naturally boost your bone health with these nutrient-packed foods! 🌱💪

Read full blog here: https://drbest.in/if-you-eat-these-10-type-of-foods-you-will-have-iron-strong-bones/

[usfreehealthcare]

medical face wash for acne

Smooth and fresh skin is one of the criteria of facial beauty and self-esteem. But many factors such as hormonal changes during puberty, genetics cause pimples and acne on the skin. The first action of those who suffer from this condition is to use various home remedies and medicines to restore health to the skin. In the following, we will introduce you to the best home remedies for facial acne. Treatment of facial acne with diet modification Nutrition is one of the important factors in the treatment of facial acne. Using a combination of proteins, carbohydrates and micronutrients in the daily diet has a significant impact on skin health. Essential fatty acids such as omega-3 and omega-6, which are not produced in the body, must be supplied through diet or supplement consumption. Therefore, one of the first questions of those who suffer from facial acne is what to eat to treat facial acne? Those who suffer from facial acne is what to eat to treat facial acne? Rich sources of these two amino acids are sardines, salmon, walnuts, ground flax seeds. Fish oil also contains two main types of omega-3 fatty acids, namely (EPA) and (DHA), which effectively reduce the risk of acne. Also, those who have pimples and acne on their facial skin should limit the consumption of sugar and fat. Because a diet that contains these substances increases the production of skin sebum. Foods that should be limited in the diet of these people include the following: white bread Sugary carbonated soft drinks Cake doughnut sweets fast food Canned foods But the foods that should replace these ingredients and have a low glycemic index include the following: Fresh fruits and vegetables beans nuts Whole grains One of the causes of pimples and acne is hormonal changes. Milk and dairy products contain hormones such as IGF-1, which causes acne by causing hormonal changes. Although it is not possible to claim with certainty about the harm of milk for acne, it is recommended that those who see more pimples and acne on the skin after eating dairy products avoid eating it. Chicken, veal, and eggs should also be consumed to supply the body's needs for protein and to promote skin regeneration. Home treatment of facial acne with lifestyle changes Stress, with its effect on the function of the immune system, causes changes in the level of hormones, thus increasing the amount of sebum and inflammation of the skin and causing acne and pimples. Stress can also cause inflammation in the body with its effect on intestinal bacteria. Therefore, it is recommended that those who seek treatment for facial acne, in addition to following a diet and using herbal masks, control their stress level with meditation. Exercising, while regulating the body's metabolism, removes toxins and waste materials from the body and eliminates pimples and acne and skin beauty. Home treatment of facial acne with homemade masks Homemade masks are prepared by the person at home using medicinal herbs. Herbal masks are very effective for the home treatment of facial acne and pimples, and due to the natural ingredients, they do not have any negative effects on the skin. For this reason, many people prefer to use herbal and natural masks instead of treating acne with drugs. Acne treatment with honey and cinnamon mask Honey has nutrients and can nourish the skin and make it glow. The combination of cinnamon powder and honey can be an effective treatment for removing acne due to its antibacterial properties. How to use honey and cinnamon mask: To prepare this mask, you need to combine one spoon of cinnamon powder with two tablespoons of honey to make a paste. Then apply this paste on clean skin and wash and dry after 15 minutes with cool water. Acne treatment with aloe vera mask Aloe vera contains salicylic acid and natural sulfur and thus helps to treat inflammation and acne and heal the skin. How to use aloe vera mask: A sharp knife should be used to cut the aloe vera leaf and scrape out the gel. Apply this gel directly to your skin, and then wash it off an hour later. Aloe vera gel and tea tree oil can also be used in conjunction to treat acne right away. There is no limit to using aloe vera mask on the face skin and you can use it daily and even instead of moisturizing cream. Acne treatment with green tea Green tea is one of the most effective herbal treatments for facial acne because it contains antioxidants and while strengthening the body's immune system, it also eliminates pathogens. The main antioxidant found in green tea is EGCG, which helps reduce sebum production. For this reason, green tea is called as the most effective home treatment for acne for oily skin. The polyphenol in green tea destroys acne-causing bacteria and reduces inflammation. How to use green tea to treat acne: Green tea can be used both orally and topically. Its oral use is like brewing tea and is very simple. You can use green tea twice a week. You can also spray green tea tea on your face every night after it cools down and wash and dry it in the morning. Those who have experience treating boils with green tea consider this method as an effective method of treatment. Home treatment for acne with fresh lemon juice For the home treatment of acne on the face, using fresh lemon juice acts as a strong germ killer and brightens the skin of the face. Lemon juice can remove oil from the skin and close the pores. To use it, you should dip cotton in lemon juice at night before going to sleep and apply it on the skin and wait until the morning and then wash it off. Of course, the use of lemon juice is not recommended for those who have thin and sensitive skin. herbal oils for the treatment of acne on the face One of the simple and efficient treatments for acne is vegetable oil. Acne treatment with tea tree oil Tea tree oil is a plant-based compound that can be used to treat acne and pimples because it has anti-inflammatory and antimicrobial properties. In addition, it restores health to the skin by controlling fungal infections. Also, in cases where a person has become resistant to antibiotics as a result of continuous use, topical use of tea tree oil can be an effective treatment for inflammation and acne. Of course, because tea tree oil is thick, you can dilute it before use and then apply it on the skin. How to use tea tree oil: Tea tree oil has a high concentration and it is better to dilute it before use. For this, you need to mix the oil with water at a ratio of 1 to 9. Then, using a dropper, pour a few drops of it on the skin or dip a cotton ball in oil and apply it on the skin. Massage the skin with oil for two or three minutes until it is completely absorbed by the skin. After two hours, you can wash the skin and use a moisturizer. Acne treatment with witch hazel oil Witch hazel or white hazel is one of the medicinal plants in the North American region, whose bark and leaves are used to prepare oil. This plant contains high amounts of tannin that can effectively kill bacteria and inflammation. How to use witch hazel oil: One of the ways to use witch hazel oil is to apply it on the face using cotton and massage it for a few minutes. In the second method, you can pour some witch hazel peel into a small pot of water and boil it after 15 minutes, filter the liquid and spray it on your face every night after it cools down. Acne treatment with coconut oil Coconut oil contains effective compounds in killing bacteria and removing redness and inflammation of pimples. Also, coconut oil can heal acne scars. To use coconut oil, you must first clean your skin with detergent and then pour a few drops of oil on the skin and massage. After a few hours, wash and dry the skin again. Home treatment of acne with incense Fumigation of the skin causes waste and toxic substances to be removed from the pores of the skin, and pimples are no longer caused by the accumulation of fat and waste substances under the skin. Using incense is very simple and you just need to fill a large container with hot water and put your face on it for 15 minutes so that the skin is in close contact with the steam. When using this method, you must be careful that the water is not too hot to burn the skin, and be sure to wash your face after finishing the work and use a moisturizer. facial acne at-home scrub treatment What should one do to treat acne is a common question. One of the easiest ways that can be suggested to these people is to use a scrub or exfoliator. Exfoliation removes dead skin cells and unclogs open pores. In this way, in addition to stimulating the skin's collagen production, its appearance is also improved and doubles the beauty of the face. Making a homemade scrub is one of the most effective ways to treat acne, which is easy to do and does not require a lot of time and money. How to prepare homemade scrub: To prepare an exfoliator, combine a little sugar or salt with coconut oil and apply it on the skin. The time required for the peeling to remain on the skin is 20 minutes. After that, you can wash the skin and massage the skin with a moisturizer or vegetable oil. When should we see a doctor? Home treatment of facial acne with medicinal herbs and home remedies requires persistence and patience to be effective. Are you looking for a quick acne treatment? You don't have enough patience to repeat the methods Pimples and acne on the face have become painful or covering a large area of the skin Acne that does not improve with home remedies We recommend you to see an acne doctor. Read the full article

[thelittleredheadedmusician]

What is the best, weird snack food combination for each of the Bats?

Alfred: how dare you think anything Alfred eats is weird. He has impeccable taste. But he’s also the most British Brit this side of the pond so probably whatever bangers and mash actually is.

Bruce: his “smoothies” which mostly consist of protein powder, kale, carrots, tomatoes, and eggs.

Dick: Nutella on a dorito. He swears by it. He’s disgusting.

Babs: peanut butter and banana sandwiches, she had an Elvis phase and found she genuinely enjoyed them.

Jason: “eat all the takeout before it turns” when he’s stuck in an lesser equipped safe house. The most recent included leftover penne Alfredo mixed with chicken lo mein.

Tim: Red Bull and Mountain Dew. Also a lollipop dipped in fun dip. And sauerkraut on mac & cheese. Once tried Nutella on Doritos, stands by his statement that peanut butter on Doritos is better. He’s more disgusting than Dick.

Cass: has tried anything anyone else has listed at least once. But the one thing she’ll eat that no one else will is a true everything pizza: sausage, olives, pineapple, peppers, sardines, the works.

Steph: once accidentally put maple syrup on fried chicken. Now purposefully puts maple syrup on fried chicken.

Damian: cheesy broccoli in vegetable stir fry. But only got caught doing it once. So maybe it was an accident? He’ll never say.

Duke: snow caps (the chocolate candy) in popcorn. For some reason that’s the line for the rest of the bats? Except Cass. She has no line.

[tech-mobilereviews]

Best Deliciously Easy keto Recipes

                                       Introduction

The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

The ketogenic diet or as like some people prefer to call it; the Keto diet or low carb diet is about consuming a lot of protein and fats but fewer carbs. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

The keto diet prevents you from consuming the lot for carbs that are the main reason of gaining weight because the sugar makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat; your body doesn’t push you most of the time to eat; instead, it uses those fats to satisfy your hunger and keep you active.

If you are looking for a diet that will help you lose weight in a very short term, the ketogenic diet is the perfect diet for you because it not only helps you achieve great lean body; but also provides immense health benefits.

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The Benefits of The Ketogenic Diet

So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet:

1. Increases the level of HDL:

One of the best aspects of the ketogenic diet is that it increases the level of HDL in the body, which is the good cholesterol that helps in lowering the risk of heart diseases.

2. Helps in Alleviating Diabetes Type 2: 

By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.

3. Lowers Blood Pressure: 

High blood pressure is a catastrophe because it might lead to kidney failure, heart diseases, strokes... 

With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.

4. Gum Disease: 

Gum disease is one of the worst and most painful diseases which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches. 

While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:

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1. Proteins

Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari. Always opt for wild caught fish to avoid toxins present in commercially reared fish.

Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and more fat.

 Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout for added sugar. 

Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.

Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood. 

Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable. 

Whole Eggs: This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelet style. 

Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.

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2. Fats and Oils

Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include:

* Omega 3 fatty acids from fish such as tuna, shellfish, and salmon

* Fish supplements or krill

* Monounsaturated fats such as egg yolks, avocado, and butter

* Vegetable oils such as olive oil, coconut oil

* Non-hydrogenated beef tallow, ghee, and lard.

* Duck and chicken fat

In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels.

In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats. Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.

3. Fresh Vegetables

For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots). Vegetables that make it to the list are:

Celery

Collard Greens 

Onions (high in sugar; moderate intake)  

Alfalfa Sprouts  

Beet Greens  

Broccoli  

Spinach 

Dandelion Greens 

Bamboo Shoots  

Cabbage 

Brussels sprouts  

Garlic 

Mushrooms  

Shallots 

Kale 

Bok Choy  

Sauerkraut  

Chives 

Celery Root  

Swiss chard  

Cauliflower  

Snow Peas 

Bean Sprouts  

Olives 

Cucumbers 

Salad greens and lettuces: Romaine, Arugula, Fennel, Bok Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel, Radicchio, Chicory Water Chestnuts 

Turnips 

Scallions 

Dill Pickles 

Leeks 

Radishes  

Chard 

Asparagus

4. Dairy Products

Mascarpone cheese 

Unsweetened whole milk yogurt (limit intake of this type of yogurt because it is a little high in carbs) 

All soft and hard cheeses 

Cream cheese 

Full fat sour cream (do not forget to check for additives) 

Full fat cottage cheese 

Heavy whipping cream

In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.

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5. Beverages

Bulletproof coffee 

Decaf Tea 

Flavored seltzer water 

Decaf coffee 

Water 

Herbal tea 

Lemon and lime juice (limit intake) 

Clear broth or bouillon

6. Nuts and Seeds

Nuts: almonds, macadamias, pecans, and walnuts are the nuts with the lowest level of carbs meaning you can consume them in small amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake. Nuts are best soaked for some time before roasted. 

Nut flours: these are necessary because while you are on this diet, it does not mean baking no longer fits into your life. Nut flours such as almond flour will suffice.

7. Sweeteners

Some options include:

Erythritol 

Splendor-liquid 

Inulin and Chicory root 

Lo Han Guo 

Liquid Stevia  

Xylitol 

Swerve

8. Spices

Here are spices allowed on the keto diet:

Sea salt 

Peppermint 

Ginger 

Basil 

Chili pepper 

Cloves 

Thyme 

Cilantro or coriander seeds  

Rosemary 

Black pepper 

Cumin seeds 

Oregano  

Turmeric 

Cayenne pepper 

Cinnamon 

Mustard seeds 

Parsley 

Dill 

Sage

As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle, it also offers you a variety of foods to choose from; thus, you should not feel overwhelmed.

However, there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones.

In the next section, we shall outline the foods you should avoid:

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Achieving Optimal Ketosis: Foods to Avoid

If you stick to the food listed in the previous section, you do not have to worry about not achieving optimal ketosis. On the same note, as you increase intake of those foods, you should also be on the lookout for the following foods that may hinder ketosis:

Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.

Avoid refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine. 

Avoid milk (only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream. 

Avoid tropical fruits such as bananas, pineapples, mango papaya, etc., and some high carb fruit.

Avoid fruit juice.

Avoid factory-farmed pork and fish.

Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.

Avoid alcoholic sweet drinks such as beer, and sweet wine

Avoid Soy products

Now that you know what to eat and what to avoid, is there a way to guarantee faster adoption of ketosis? The answer is yes. The following section illuminates such tips:

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How to Get Into Ketosis ‘Fast’: Invaluable Tips

It takes 48 hours to get into ketosis. To get there, you must correctly adapt the keto diet. Below are tips that should help you do just that and get your body into ketosis faster:

Tip 1: To get into ketosis faster, eat less than 20g of carbs a day. 

Tip 2: Drink water, about 100 ounces per day. Drink more to lose more. 

Tip 3: Purchase some Ketosis. Getting some validation that the diet is actually working will be a great motivation to keep you on a diet considering the intimidating nature of the first few days of the diet. 

Tip 4: Do not panic. Be aware of the keto flu coming your way. The dizziness, the irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings; but don’t give in just yet. Reward yourself with bacon and delicious keto friendly foods as you crave for carbs and sugars. The craving will disappear as long as you’re full. 

Tip 5: Consume more salt. This is really important. While on a keto diet, your body does not retain water as it normally would; hence, electrolytes like sodium quickly flush out of your body. Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier, opt for sea salt. 

Tip 6: Never open the door to hunger. When you feel the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods. The moment you get too hungry, it forms the temptation pathway. Remember: go simple. Do not over plan things because when you do, you may end up making everything strict and less fun. The keto diet is fun; keep it so. 

Tip 7: Remember: this is not a high protein diet. The keto diet is high fat, low carb, and moderate protein diet. Moderate is the key word here. 

Tip 8: Embrace the fat. Eat fat to lose fat that is your new motto. Do not shy away from the fat because it is your ticket to a healthier you.

Common Keto Diet Mistakes You Should Avoid 

Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss, you are bound to make several mistakes; this is normal. The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet mistakes dieters make:

Eating Too Many Carbs 

There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range. However, this may be excessive if your aim is to have plenty of ketones in your bloodstream. Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis. Anything beyond that is termed as excessive.

Eating Too Much Protein 

Remember: the keto diet is all about protein moderation.

Impatience 

As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats. The body requires time to do this; therefore, be patient.

Obsessing Over The Scale 

The number on your weigh scale should not determine your keto diet success. Let this be the least of your worries. Just live life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale.

Not Eating Enough Fats 

The unrestricted consumption of fats may seem excessive. However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat. However, you should eat the right kind of fats, preferably monounsaturated and saturated fats.

Eating Processed Keto’ Foods 

When you are on a keto diet, always think about it this way: the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars. Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.

Being After A Quick Fix 

If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan. Dropping a few pounds and then going back to your normal bad eating habits will be a waste of time.

Indecisiveness 

Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time. If you are not all in, you will not survive through the temporary effects that come with adopting the diet. Decide on what you want and think of everything you will gain by going keto to keep you motivated.

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Product Information

Our custom meal plan service was designed to help men and women all over the world turn their lives around and take charge of their health and figure.

The custom keto diet is a brand new product that allows someone to create their very own keto diet plan based on their food preferences, daily activity levels, height, weight and target weight goals.

We use scientific research and proven studies to create personalized ketogenic diet plans that maximize fat burning via the correct calories and macronutrients for each individual.

The customers keto diet plan is available to access immediately after payment.

Here’s what they will get:

An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.

Meals that have calorie and macronutrient content tailored to their specific situation and goals.

A nutrition plan with food variety to ensure they will get a wide range of nutrients and boost the likelihood of sticking to their diet.

Meals that are based on personal food preferences to make their diet enjoyable and help them stay on track with their plan.

Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).

A downloadable shopping list each week that details every needed ingredient they will need in the upcoming seven days.

Options on how they can customize every meal even more to suit your taste buds.

We’ll show them what to eat every day to reach their goals in the fastest and most enjoyable way.

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[derma-essentia]

Natural Beauty Tips Enriched with Vitamin

We all want to look beautiful naturally but we always end up with chemical products.

Even after knowing that there are so many natural products like Vitamin C Serum and our homemade recipes and may more that help to make us beautiful naturally.

In This Article

Tip # 1: Eat Good for the Skin

Tip # 2: Make Home Made Face Mask

Tip # 3: You can use Home Made Best Vitamin C Serum

Tip # 4: Use Coffee       

Tip # 5: Apple cider vinegar

Tip # 1: Eat Good for the Skin

When we will eat healthy food only then we will be healthy from inside and well as outside. If you always eat junk food oily food that your skin will show the oiliness and dullness.

To naturally prepare your skin, you prepare it from the inside out: you rely on certain foods rich in vitamins and minerals that are good for the skin.

Foods rich in Beta Carotene, known to protect the skin and give an effect of detached mid do carrot, tomato, mango, oranges, sweet potatoes, and apricots.

Foods are rich in vitamin A, also protective of the skin: cheese, whole eggs, cod liver oil, liver, parsley, or green vegetables.

Essential fatty acids, promoting skin regeneration: salmon, tuna, sardines, grape seed oil, etc.

Tip # 2: Make Home Made Face Mask

Rather than buying expensive face masks full of chemicals. You must make your own face mask with natural ingredients that will give you the same results.

There are many ways to make a face mask at home but the most suites me:

The ingredients I use:

Honey

Multani Mitti

Turmeric

Aloe Vera Gel

Lemon/Best Vitamin C Serum

The preparation:

In a bowl, pour two tablespoons of Multani Mitti, a teaspoon of honey, a teaspoon of aloe Vera gel, and a teaspoon of turmeric. Mix everything by gradually adding water until you obtain a smooth paste. You can put Lemon/Best Vitamin C Serum while mixing it but I prefer it applying before the pack.

The application:

Clear your face with lukewarm water and then dry it softly. Then after that apply Lemon/Best Vitamin C Serum and let your skin absorb Vitamin C from it.

Apply the mask in a thick and even layer on your face, avoiding the fragile area around the eyes. Leave on for 10 to 15 minutes. If your skin is sensitive.

The Benefit:

If you will apply this face mask every week it will help you to get your younger like skin back.

Helps the skin retain moisture

Improves skin tone and firmness

Reduces wrinkles and fine lines

Protein that keeps your skin healthy

Protection from damage caused by ultraviolet rays

Reduces inflammation that can help reduce redness from eczema, acne, and other inflammatory skin conditions

It can help lighten dark spots ~ Treats hyper pigmentation

Protects against oxidative stress

Tip # 3: You can use Home Made Best Vitamin C Serum

The ingredients I use:

1 tablespoon vitamin C capsules or ascorbic acid powder

1 tablespoons glycerin

1 tablespoon aloe Vera gel

.5 tablespoon of lemon

Method of making:

Mix all these ingredients well. Now keep it in a vessel in a cold place and dry place like the refrigerator. It is recommended to use a dark and airtight container for its linger life and it does not oxidize and get expired. Make it less for a few days of use.

These serums last for at least 10 days. It is the best homemade solution and cheaper way to get beautiful, young skin for less.

Method to apply:

Wash your face properly with lukewarm water and then dry it softly before sleeping at night and apply a small amount of serum on your face.

You may feel a slight heat and burning to feel after applying it for the primary time.

Apply the combination of Vitamin C Serum Hyaluirc Acid or homemade serum one day at a time until your skin adjusts the serum.

Stop using if you feel the same results after usage if two weeks, then go for Best Vitamin C Serum Hyaluronic Acid.

Same as Best Vitamin C Serum:

If you are expecting it to be as effective as the best skincare combination of Vitamin C Serum Hyaluirc Acid then you are wrong. Because the combination of Vitamin C Serum Hyaluronic Acid, Niacinamide, and Ceramides is the most effective solution for any skin problem rather than homemade Vitamin c.

And Derma Essentia offers you the best combination of Vitamin C Serum Hyaluronic Acid, Niacinamide, and Ceramides.

Tip # 4: Use Coffee

This ingredient has multiple uses for the skin and hair: exfoliating, anti cellulite exfoliation, anti dark circles. Its small grains give it the qualities of a very effective exfoliate and easily replace scrubs with plastic micro beads. Which drain into the water and are harmful to marine flora and fauna?

Directions for use:

Mix the coffee grounds with your shower gel and focus on the driest areas of your body (elbow, knees, and feet).

For the face, it is better to dilute it with honey.

Rinse the coffee grounds off with lukewarm water and especially moisturize your skin, even if it seems oily to you.

Tip # 5: Apple cider vinegar

As a hair mask, it helps fight dandruff by cleansing the scalp and soothing itching thanks to its antifungal properties.

Its antiseptic and rebalancing virtues help for the local treatment of acne. It regulates the unbalanced pH of oily and acne prone skin. Its powerful antibacterial action gives it a natural astringent power which tightens the pores and facilitates healing. It can also be used as rinse vinegar after shampooing.

Directions for use:

Pour a teaspoon of organic cider vinegar in a glass of water.

Apply the mixture to the hair by massaging for 5 minutes.

Rinse off with cool water.

Perform this operation every two weeks for the best results.

[doghausmtl]

The 7 Best Supplements for Your Dog’s Raw Diet

Many dog parents have made or are making the switch to raw food diet for the multitude of benefits it provides: fresh breath and clean teeth, healthier skin and coat, better emotional and mental health, and better digestion. Much of this is made possible because raw food doesn’t preserve or process any of the whole foods that go into it - processes that may ensure longer shelf life but that strip away nutrition at its source.

But does feeding fresh, raw food mean that adding supplements or other fresh foods is no longer necessary?

We don’t think so, and for two main reasons:

Some ingredients don’t freeze or dehydrate well, so adding them as fresh ingredients is essential for unlocking their nutritional potential and providing your dog a complete diet.

Supplementing, whether by adding fresh ingredients or appropriate supplements, is a way of individualizing your dog’s food to fit their precise dietary, lifestyle, and wellness needs.

Like with any diet, make sure that you’re feeding a nutritionally balanced food that's made from reliably sourced ingredients. In this blog, we’re using Formule Raw’s frozen beef formula. This raw recipe is made from 90% antibiotic- and hormone-free beef, 10% fruits and vegetables, and is nutritionally balanced for all breeds and ages of dogs. Not to mention: dogs love it!

So let’s take a look at our favourite supplements that will boost the nutritional availability of any raw food diet:

Happy Days Raw Fermented Goat Milk is easy to feed and looks so delicious that we could almost drink it!

1. Goat milk

Unlike the store-bought cow milk that so many of us are accustomed to, goat milk is more easily digestible and less likely to cause an allergic reaction, thanks to low quantities of a number of proteins found in cow milk that have been linked to allergies. Raw goat milk, which preserves many of its naturally-occurring nutrients, also contains lactase enzymes. This means that even those with lactose intolerance - including dogs - can digest goat milk without any issues. 

Goat milk is often considered one of the most complete sources of nutrition available. It contains a balanced source of protein, electrolytes, trace elements, digestive enzymes, vitamins, minerals, and fatty acids, making it a powerhouse of highly digestible nutrition. Raw goat milk that has been fermented - a process that preserves the natural microorganisms within - contains over 200 probiotics that boost digestive function and immune support. And as we’re coming to find out, your dog’s digestive system plays a huge role not only in their overall health, but in their emotional and mental health, as well.

Best of all, this supplement is suitable for daily use, especially for maintenance of chronic issues such as poor digestion and even liver and kidney disease; or simply add it as a probiotic boost! 

The Honest Kitchen’s Beef Bone Broth comes in a powdered form, but can easily be rehydrated and even made into delicious frozen treats!

2. Bone Broth

Bone broth is made by taking bones, especially collagen-dense bones and tissues around the joints, and simmering them in water and an acid (like vinegar) for 24 hours or more. This long process helps to draw out all the beneficial nutrition found in the bones themselves and make them easily digestible. 

You’ve probably already heard of bone broth, as it has become somewhat of a celebrity in the health food world - but for good reason. Full of minerals, bone broth contains a number of compounds that help protect and heal joints, particularly glucosamine, chondroitin, and hyaluronic acid. 

And with the addition of turmeric in The Honest Kicthen’s Beef Bone Broth, which acts as a powerful antioxidant and anti-inflammatory, bone broth also makes for a restorative supplement for digestive upsets. It’s ideal for a dog who’s feeling under the weather, or as an intermittent supplement for a dog who needs an extra spring in his step.

Fresh blueberries and a spoonful of veggie and fruit mix - puréed cranberries, broccoli, raspberries, and ground flax seeds. 

3. Fresh Greens

Dogs are facultative carnivores, meaning that they can survive on vegetarian diets, but thrive as meat-eaters. The amount of fresh fruits and vegetables you give to your dog is entirely up to you and your dog’s individual needs. But no matter the quantity, fresh greens help provide and can even accentuate many of the vitamins, minerals, fibre, and antioxidants otherwise unavailable to dogs in a purely meat-based diet. 

So selecting greens that compliment your dog’s dietary requirements is key. Some of these include: blueberries, raspberries, cranberries, strawberries, pumpkin, broccoli, kale, spinach, kelp, and various microgreens. Blueberries, for example, contain manganese, a trace mineral that helps metabolism protein and carbohydratess, whereas strawberries can even help whiten your dog’s teeth!

But because fruits are a natural source of sugar, avoid feeding excessive amounts. And because not all dogs will take to eating whole fruits or vegetables, nor is it always feasible for them to easily digest them, blending (and freezing) greens is a painless way of providing a green boost to your dog’s health.

Fresh, organic eggs cracked open and ready to be slurped up!

4. Eggs

No matter what diet you feed your dog, whole, fresh eggs are one of the most balanced and bioavailable sources of additional nutrition you can provide. They’re inexpensive and delicious, but don’t shy away from pasture-raised and organic eggs - you are what you eat, after all, and pasture-raised chickens lay eggs that have a higher nutritional value than conventional eggs, with higher levels of protein, vitamins, minerals, antioxidants, and even fatty acids. 

Eggs can be fed raw or soft-boiled, and are great as added protein after a long or active day. As an added enrichment, raw, pasture-laid eggs can be fed whole, as the shell and membrane contain healthy amounts of calcium and phosphorous, as well as other minerals and proteins that play a role in maintaining good bone and joint health. 

Bonnie & Clyde’s Wild Omega-3 Fish Oil uses sustainably caught wild sardines, anchovies, and mackerel, and doesn’t have any funky fish smell!

5. Fish Oil

Fish oil is generally made from fat that’s extracted from fish tissue, but can also be made from the livers of some fish - think cod liver oil. It's most known for being rich in omega-3 fatty acids, including EPA and DHA, that are more potent than those found in plant-based sources. A healthy ratio of omega-3s has been linked to healthy growth and maintenance of your dog’s heart, brain, eyes, skin, and even has anti-inflammatory properties. It’s an all-around powerful supplement for mobility and overall health, particularly for aging dogs.

However, fish oil degrades quickly and doesn’t freeze well, so serving it fresh, preferably right before a meal, is the best way to provide its benefits to your dog. Alternatively, both hemp seed oil and flax seed oil contain a comparable amount of essential fatty acids and are just as beneficial when added to a raw food diet.

Raw honey from your local beekeeper works best!

6. Raw honey

A true product of its local environment, honey is made from the nectar of flowering plants, which is then further broken down in the beehive. Raw, unpasteurized, and unfiltered honey is exactly as you would find it in the hive itself. Pasteurization and filtration may make the honey smoother and give it a longer shelf life, but they ultimately strip away the most nutritious aspects of honey: its many important antioxidants and local pollen.

Antioxidants help protect your dog’s cells against free radicals, which play a role in heart disease, cancer, and some chronic illnesses. But pollen? For dogs that suffer from seasonal allergies, exposing them to incremental amounts of local pollen may alleviate their symptoms.

On top of that, honey has a wonderfully sweet flavour that even dogs adore, so it can be added as a topper to any food to entice picky eaters. Certain kinds of raw honey, notably Manuka Honey from Australia and New Zealand, possess antibacterial qualities and can even be used to treat wounds.

RawPaw’s Green Lipped Mussel powder is made fresh from whole New Zealand mussels.

7. Green Lipped Mussel

Green Lipped Mussels (GLMs), or New Zealand mussels are a type of shellfish found only along the coasts of New Zealand. What set these small, green-streaked mussels apart from many other sustainable food sources are the extraordinary health benefits they possess: even in a powdered extract form, GLMs contain very high concentrations of Omega-3s, which, as said before, play a role in heart and brain health.

Most importantly, GLMs contain high quantities of glucosamine and chondroitin. Both of these not only reduce inflammation and discomfort from regular wear and tear or from degenerative inflammatory conditions like arthritis, but also help build and maintain healthy cartilage and bone - making GLM a safe treatment for joint problems and as a preventative treatment for active dogs. Given that 50% of dogs over the age of eight develop inflammatory joint conditions, GLMs are a highly accessible form of pain and inflammation management. Best of all, this powerful supplement has no known side-effects!

Green Lipped Mussel powder can be fed as a topping to food, mixed into liquids, or even fed as ice cubes.

Supplementing your dog’s diet doesn’t have to be hard, but that doesn’t mean it isn’t incredibly beneficial. Every dog can at the very least benefit from the addition of probiotics, omega-3 fatty acids, and fresh greens to help to promote a healthy body and mind. 

Because each dog is unique, differences in breed, size, age, personal history, and even dietary preferences will influence what kinds of supplements will be the most beneficial for them. So if you’ve been inspired by any of the supplements here and you’re curious about what you could be adding to your dog’s diet, come visit us at the store! We always get really excited when someone asks us about supplements - even for cats!