#Thyroid healing recipes

[organicbeing]

Take Control of Your Health: A Comprehensive Guide to Managing Hypothyroidism

When I was first diagnosed with hypothyroidism, I remember feeling overwhelmed and lost. I spent years searching for solutions, piecing together bits of information from doctors, nutritionists, and health experts. If only someone had handed me a clear, step-by-step guide that addressed not just the symptoms but the underlying causes of this condition. That’s exactly what this book offers—an…

[reality-detective]

Do you know Coriander Seeds?💖

Coriander water has been used to drink for thyroid gland issues for thousands in Ayurvedic medicine. The level of antioxidants and vitamins in coriander work to naturally heal the thyroid

and regulate the production of the thyroid hormone.

Recipe:

Add a handful of Coriander seeds

Boil the water until one glass is left

Cover and wait until it's cooled

Once it cools, strain and drink on an empty stomach 🤔

[sarabherbs]

The Power of Sunflower Seeds: A Nutritional and Health Treasure

Sunflower seeds, small yet packed with nutrition, have long been a favorite snack and a valuable ingredient in various culinary dishes. These seeds are derived from the sunflower plant (Helianthus annuus) and are celebrated for their impressive nutritional profile and wide array of health benefits. Whether eaten raw, roasted, or added to recipes, sunflower seeds offer numerous advantages that make them a powerful addition to a healthy diet. In this article, we will explore the nutritional content of sunflower seeds, their health benefits, and how you can incorporate them into your daily routine.

1. Nutritional Profile of Sunflower Seeds

Sunflower seeds are a rich source of essential nutrients, including healthy fats, vitamins, minerals, and antioxidants. Here’s a breakdown of their key nutritional components:

a) Healthy Fats:

Sunflower seeds are abundant in polyunsaturated and monounsaturated fats, particularly linoleic acid, an omega-6 fatty acid. These fats are essential for maintaining heart health, reducing inflammation, and supporting overall cell function.

b) Protein:

Sunflower seeds are a good source of plant-based protein, making them an excellent option for vegetarians and vegans. A 1-ounce (28-gram) serving provides about 5.5 grams of protein.

c) Fiber:

Rich in dietary fiber, sunflower seeds promote digestive health by aiding in regular bowel movements and supporting gut health.

d) Vitamins:

Vitamin E: Sunflower seeds are one of the best natural sources of vitamin E, a powerful antioxidant that protects cells from oxidative damage, supports skin health, and boosts immune function.

B Vitamins: These seeds are also rich in B vitamins, including B1 (thiamine), B3 (niacin), B6, and folate, which play a vital role in energy production, brain function, and red blood cell formation.

e) Minerals:

Magnesium: Sunflower seeds are high in magnesium, which is essential for muscle and nerve function, blood sugar control, and bone health.

Selenium: These seeds provide a significant amount of selenium, a trace mineral that acts as an antioxidant and supports thyroid function and immune health.

Zinc: Zinc is another important mineral found in sunflower seeds, necessary for immune function, wound healing, and DNA synthesis.

f) Antioxidants:

In addition to vitamin E, sunflower seeds contain other antioxidants such as phenolic acids and flavonoids, which help protect the body from free radical damage and reduce the risk of chronic diseases.

2. Health Benefits of Sunflower Seeds

Given their rich nutritional content, sunflower seeds offer numerous health benefits. Here are some of the most significant advantages of incorporating sunflower seeds into your diet:

a) Heart Health:

The healthy fats in sunflower seeds, particularly linoleic acid, help lower bad cholesterol levels (LDL) and reduce the risk of heart disease. Additionally, the high magnesium content in sunflower seeds helps regulate blood pressure and supports heart function.

b) Anti-Inflammatory Properties:

The vitamin E and antioxidants in sunflower seeds have strong anti-inflammatory effects, which can help reduce chronic inflammation associated with conditions such as arthritis, asthma, and cardiovascular disease.

c) Skin Health:

Sunflower seeds are a boon for skin health due to their high vitamin E content. Vitamin E helps protect the skin from oxidative damage caused by UV rays and pollution, promotes skin repair, and keeps the skin hydrated and smooth.

d) Bone Health:

The combination of magnesium, phosphorus, and copper in sunflower seeds supports strong and healthy bones. Magnesium plays a crucial role in bone mineralization, while phosphorus is essential for bone formation and maintenance.

e) Immune System Support:

Sunflower seeds are rich in nutrients like vitamin E, selenium, and zinc, all of which are vital for a robust immune system. These nutrients help protect the body from infections and diseases by supporting immune cell function and reducing oxidative stress.

f) Blood Sugar Control:

The fiber and protein content in sunflower seeds help stabilize blood sugar levels by slowing down the absorption of sugar into the bloodstream. This makes sunflower seeds a great snack option for individuals with diabetes or those looking to manage their blood sugar levels.

g) Weight Management:

The high protein and fiber content in sunflower seeds can help control appetite and reduce overall calorie intake by promoting a feeling of fullness. Including sunflower seeds in a balanced diet can support weight loss and prevent overeating.

3. How to Incorporate Sunflower Seeds into Your Diet

Sunflower seeds are incredibly versatile and can be easily incorporated into a variety of dishes. Here are some practical ways to enjoy sunflower seeds daily:

a) Snacks:

Roasted Sunflower Seeds: Enjoy them as a healthy snack on their own. Roasted sunflower seeds are crunchy and flavorful, making them a perfect on-the-go snack.

Trail Mix: Combine sunflower seeds with nuts, dried fruits, and dark chocolate for a nutritious and energy-boosting trail mix.

b) Salads:

Sprinkle sunflower seeds over salads to add a crunchy texture and boost the nutritional value. They pair well with leafy greens, tomatoes, cucumbers, and avocado.

c) Baked Goods:

Add sunflower seeds to your homemade bread, muffins, and granola bars for a nutrient-dense addition. They add a nutty flavor and extra nutrition to your baked goods.

d) Smoothies:

Blend sunflower seeds into your smoothies for an added dose of healthy fats, protein, and minerals. They blend well with fruits like bananas, berries, and spinach.

e) Yogurt and Oatmeal:

Top your yogurt or oatmeal with sunflower seeds for a satisfying crunch and a boost of vitamins and minerals.

f) Sunflower Seed Butter:

Replace peanut butter with sunflower seed butter for a nut-free alternative. Spread it on toast, add it to smoothies, or use it as a dip for fruits and vegetables.

4. Choosing the Best Sunflower Seeds

When selecting sunflower seeds, consider the following tips to ensure you’re getting the best quality:

a) Organic and Non-GMO:

Choose organic and non-GMO sunflower seeds to avoid pesticides and genetically modified organisms.

b) Freshness:

Look for sunflower seeds with a recent production date or those stored in airtight packaging to ensure freshness and prevent rancidity.

c) Avoid Added Sugars and Preservatives:

Some flavored sunflower seeds may contain added sugars and preservatives. Opt for plain or naturally flavored varieties to keep your snack healthy.

BOTTOM LINE

Embrace the Nutritional Power of Sunflower Seeds with SarabHerbs®

Sunflower seeds are a nutritional powerhouse that offers numerous health benefits, from heart health and immune support to skin nourishment and bone strength. Their versatility makes them easy to incorporate into a wide range of dishes, making them an excellent addition to a balanced diet.

If you’re looking for high-quality sunflower seeds, SarabHerbs® offers premium, organic sunflower seeds that are packed with nutrition and free from harmful additives. SarabHerbs® is committed to providing natural and wholesome products that support your health and well-being.

By choosing SarabHerbs®, you can trust that you are getting the best sunflower seeds available, sourced with care and dedication to quality. Start enjoying the powerful health benefits of sunflower seeds today with SarabHerbs®, and take a step towards a healthier, more vibrant life.

[marcomarconii]

Unlock The Power Of Minerals⚡👀

📌 Today, we are talking about minerals! Minerals are important for our health and many bodily functions. Let's dive into the importance of these nutrients and how to include them in your diet! ⬇️

1️⃣ Calcium: Strong Bones and Teeth

Calcium is for strong bones and teeth. It’s also for nerve function, muscle contraction, and blood clotting. Eat dairy, leafy greens, and fortified plant milks to meet your calcium needs. 🥛🥬

2️⃣ Iron: Oxygen Transport and Energy

Iron is used to produce hemoglobin, which transports oxygen in the blood. It’s also for energy production and immune function. Good sources of iron are red meat, beans, lentils, and spinach. Pairing iron-rich foods with vitamin C enhances absorption. 🥗🥩

3️⃣ Magnesium: Muscle and Nerve Function

Magnesium is for muscle and nerve function, energy production, and bone health. It’s also for blood pressure and blood sugar regulation. Nuts, seeds, whole grains, and dark chocolate are good sources of magnesium. 🍫🌰

4️⃣ Zinc: Immune Support and Healing

Zinc is for immune function, wound healing, and DNA synthesis. It’s also for growth and development. Eat meat, shellfish, dairy, and legumes to meet your zinc needs. 🦪🦪

5️⃣ Potassium: Fluid Balance and Heart Health

Potassium is for fluid balance, muscle contractions, and healthy blood pressure. Bananas, potatoes, oranges, and spinach are rich in potassium. Eat these foods for optimal heart health. 🍌🥔

6️⃣ Selenium: Antioxidant Defense

Selenium is an antioxidant that protects cells from damage. It’s also for thyroid function and the immune system. Brazil nuts, seafood, and whole grains are good sources of selenium. Eat balanced to meet your selenium needs. 🐟🥜

7️⃣ Iodine: Thyroid Function and Metabolism

Iodine is for thyroid hormone production, which regulates metabolism. Seaweed, fish, dairy, and iodized salt are good sources of iodine. Make sure you’re getting enough iodine for thyroid health and metabolic functions. 🧂🌊

➡️ Eat these essential minerals, and you’ll be healthier. Stay informed, be mindful, and enjoy the health journey! 👊🏽

📌 P.S. For more nutrition tips and recipes, consider joining my newsletter. 📬📬 https://marcomarconii.ck.page/18360dce95

[health-dose]

Fruit That Can Act Like Medicine

Fruit That Can Act Like Medicine

10 fruits that you can use as natural medicines to improve your health!

The search for a healthy lifestyle is many people’s objective, isn’t it true?

For that, it is necessary to have a balanced diet, keep yourself hydrated, practice physical activities, and also have a good dose of perseverance and a sense of humor.

A healthy diet prevents many diseases and damage to the body. Even in a busy life, you can still add some healthy foods, like fruits, to boost your health.

01. Papaya Benefits

 Papaya is well known for helping with intestinal function, but, with its high amounts of vitamin A, it also helps with eye health, and collagen synthesis, and improves the immune system. B-complex vitamins, like B1 and B2, help fight fungi and also prevent seborrhea, eczema, and boils. Additionally, because it has a lot of fiber, papaya can expel bad cholesterol through feces.

02. Pineapple Benefits

Pineapple Rich in bromelain, pineapple aids in digestion, especially protein digestion, and also has a powerful healing effect. With lots of water and very few calories, pineapple is an amazing addition to your detox juice.

03. Lemon Benefits

Lemon Lemon is also rich in vitamin C, which helps regulate inflammations in the body. Lemon juice is a natural diuretic that helps detox the body and regulate blood pH, making it alkaline.

04. Tangerine Benefits

Tangerine Orange in color and sweet in taste, tangerine is originally from Asia. One of its benefits is fiber, which favors the intestinal tract and also gives a sensation of satiety. It also has magnesium, potassium, calcium, and phosphorus. Magnesium, for example, helps with heart health and the transmission of nerve impulses.

05. Orange Benefits

 Oranges are a source of vitamin C, which can slow the aging process, improve and take care of eye health, control hormone production by the thyroid, aid healing, improve the immune system, and contribute to the blood flow, preventing heart diseases and issues. With its antioxidants, phytonutrients, and flavonoids, orange can also prevent cancer.

06. Watermelon Benefits

Watermelon Highly hydrating, watermelon is composed of more than 80% of water, is good for hydration and wellness for the body. It also has vitamins A and B-complex. Eating watermelon promotes cleansing in the intestine and stomach. For diabetic people, a good idea is to use watermelon seeds in recipes, as they help control the glycemic index.

07. Apple Benefits

 Apples have flavonoids that take care of respiratory issues. Quercetin and B-complex vitamins that are good for the brain and prevent Alzheimer’s

and Parkinson’s. Did you know that apple juice can reduce tooth cavities up to 40%? It is also able to reduce the high levels of cholesterol and prevent the development of type 2 diabetes, thanks to its anthocyanin.

08. Pear Benefits

Pear Rich in vitamins A and B-complex, fiber, and water, the pear is a powerful diuretic. It also prevents gas and is low in calories. Pear juice can help you if your bowels are loose. 

09. Grape Benefits

Grape Grapes are one of the fruits with the most zinc, which, besides being great for preventing cancer, also aids brain health. It also has magnesium, which prevents headaches and migraines and helps with poor digestion. Its high amounts of vitamin C protect the cornea. With lots of iron and phosphorus, grapes maintain heart health, preventing heart diseases.

10. Guava Benefits

Guava Either red or white, guavas are one of the most complete and nutritionally balanced fruits. Easily found, it is an excellent source of vitamin C, which boosts the immune system and prevents colds, flu, and infections. Guava is also a good option for hypertensive patients since it is rich in potassium helps regulate blood pressure and reduces the risks of strokes and heart attacks. 

Some of these fruits are seasonal, but you still can have them if you freeze them correctly. You can eat fruits in your breakfast, desserts, or even as juices or smoothies.

for more check here

[valgasnewsthings]

Easy climbing on any tree.

 On march 2020  my age is 81 y.old, am not feeling ageing, not feeling load of age. Am  keeping and caring for my health. Within years am taking 75 baths as 50-55 at home of herbs, other AT spa. Swimming in pools, thermal waters, warm time is sea time, keeping sea rest are 20 days. Am  curing my body and body for a year.  Am hardened physically ,  everyday walk on 5-10 km, within months are 200 km, or more. Since April till November end, am  using bicycle for driving are 200-250 kn/month. And from gardens taking bushes of black currants, cherry, apples, pears, as on any season easy climbing on any tree for fruits taking.Fruits   giving for peoples, cooking juices, cooking different jams. And on the last year February am taken 17 baths of pods gleditsia  which cure thyroid gland, urinary bladder, joints, lows pressure. On May are 12 baths of flowers horse chestnut. Flowers are cure joints and hypertension. Fighting noises in ears, head, dissolving plaques in vessels, fighting varicose veins .And am going taking baths of juice Gentina cruciata ,  as one bath use 0.5 l. of juice, but he is poison as getting poison-green colour. And results are all fears stopping, skin is density, tight, warts removed, smoothed wrinkles, healed wounds. And on October ending when leafs of  Walnuts Crete, and am preparing theirs and taking for 10-12 baths still, as for benefit joints and male health. And still my hobby are different, infusion cooking. And am practically not using pills and not lie at hospital.

On winter in light frost , wearing my shorts and with thin shirt and doing hardening, my neighbours are not wondering. And now am sharing my baths recipes.

 In enamel bucket adding till half adding salt glass of, herbs, adding hot water, boil on weak fire for 20 min, doing this for morning and daily times. And infusion using on an evening next day   ,as filtering through sieve in bath, and again adding a bucket containing a hot water and boiling, after same adding in bath. And used mass am removing. Bath taking on 45C, within 40 min, and such procedures am doing every day,   stay healthy and happy!

from Valga s health news,gardening,and cooking ,and beauty . https://ift.tt/7cqdQxs via https://ift.tt/0JzGubP

[lastevia]

No Sugar Diet Protects your Body

Healthy eating can be the key to healthy living. Diet plays a vital role in day-to-day life that makes sure your body receives all the vital nutrients that maintain a healthy strong immune system. But sometimes, it is difficult to stop yourself all of sudden from eating something tasty and sweet. buy no sugar ladoo online with Lastevia which ticks all the boxes to have a healthy snack and provides your body with essential nutrients, boosts immunity, and adds a zero-calorie snack to your diet that is extremely tasty to eat.

buy no sugar ladoo online which is delicate and rich in antioxidants that help in repairing cell damage along with the anti-inflammatory properties that have been proven to help heal certain cancer-causing cells and tumors. Ladoo is rich in polyphenols that help treat PCOS disorder and can keep the hormone levels in control of women diagnosed with disorders like thyroid. Enjoy your sugar-free diet with no sugar ladoo to keep your sugar level on the line.

Sweets made with stevia can be eaten not only by diabetics but also by children and adults. This not only gives you the desired sweet taste but also does not cause any harm to the body. If you think to buy no sugar ladoo online is the best platform, it is a good suggestion for you, Go to Steviala Website and buy your loved and favourite flavour laddus and also stevia sweetener. Now no restrictions on eating sweet foods, enjoy your la la life with LaStevia. To know more details about LaStevia use this website https://steviala.com/ or Call us: at +91 96004 91189. And know more about the preferred recipes using stevia Click Here!…

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[healthherbsfood]

The following foods and spices can help to improve the symptoms of thyroid dysfunction:

 – Basil (Ocimum basilicum):

Source of picture: www.motherearthliving.com

Basil warms your body and improves digestion, thus relieves the symptoms of thyroid dysfunction.

Wine spiced with basil: Add 30g/1 oz dried basil leaves to 7 dl/3 cups of white wine. Let it stand for 24 hours, than steep the wine. Drink 1 dl/0,4 cup daily.

 – Fennel honey:

Source of picture: www.pickleaddicts.com

Fennel honey improves metabolism, thus improves thyroid function as well.

You can try pickled garlic in white wine-fennel honey-chili sauce.

You will need the following ingredients:

– 6 heads of garlic, peeled

– 2,5 dl/1 cup of white wine

– 1 tablespoon of white balsamic vinegar

– 2 dl/ 0,8 cup of fennel honey

– 1 bay leave

– juice of one lemon

– 2 chili peppers

– lemongrass to taste

– whole green and black pepper to taste

– a pinch of salt

Boil the water, the wine and the vinegar in a bowl with the spices. When it boils, put in the peeled garlic cloves. Cook it for 5 minutes. Take it off the stove. Let it cool  for 10 minutes, then put in the fennel honey. Put it in jars and close them.

 – Cinnamon:

Source of picture: www.africanbites.com

Cinnamon also improves metabolism.

You can bake hot cross-buns with pumpkin, nut and cinnamon.

 – Black pepper:

You can cook egg soup with lemon and pepper.

You will need the following ingredients:

– 1 l/ 4 cups of water

– 200g/ 7 oz cooked rice

– 2 egg yolks

– juice of 2 lemons

– 1 grilled chicken

– 2 tablespoons of dill or parsley

– salt and pepper to taste

Mix the egg yolks with the lemon juices until the mix turns white. Add 2,5 dl/ 1 cup of water and 50g/ 1,8 oz cooked rice and blend the mix. When it is ready add the salt, pepper and the rest of the water. Warm it, until it boils. Pour the soup into bowls, add the rest of the cooked rice. Slice small pieces of the grilled chicken, and those as well. Spice it with dill or parsley.

 – Black radish:

Source of picture: https://cookniche.com

Black radish also improves metabolism.

You can eat salmon trout with hollandaise sauce, apple and black radish.

 – Cod:

Source of picture: https://hungryfoodlove.com

Cod contains iodine that is essential for healthy thyroid function.

You can cook cod soup with vegetables.

You will need the following ingredients:

– 4 tablespoons of rice

– 160g/ 5,6 oz cod

– 1 green zucchini, washed, chopped

– 1 onion, peeled and cut to slices

– 2 tomatoes, peeled, chopped

– 3 sage leaves

– 1/2 teaspoon of turmeric

– 2 cloves of garlic, chopped

– 1 tablespoon of olive oil

– fresh parsley to taste

– fresh basil to taste

– salt and pepper to taste

Cook the rice, salt the fish and stew it in 8 minutes. Cook the vegetables and spices for 10 minutes. Then add the rice and the fish. Sprinkle the top with fresh basil and parsley. You can pour some olive oil on top too.

 – Pomegranate:

Source of picture: www.primaverakitchen.com

Pomegranate contains niacin that is essential for many enzymes in the body, thus improves metabolism.

You can eat salmon marinated in orange juice with pomegranate and black salsify spiced with tarragon.

[organicbeing]

"Revitalize Your Thyroid: Embark on a Journey to Holistic Healing with 'Reset Your Thyroid'"

🌟 Join the Thyroid Wellness Revolution! 🌿 Embark on a transformative journey to holistic healing with my book, “Reset Your Thyroid: 21-day Meal Plan to Reset Your Thyroid.” 📘✨ ✅ Reclaim Your Vitality: Say goodbye to fatigue and sluggishness. Discover a revitalized version of yourself. ✅ Nourish Your Thyroid: Explore 21 nutrient-packed recipes for breakfast, lunch, and dinner. Let your meals…

[joegflife]

Hashimoto’s Disease.

How much do you know about this autoimmune condition that affects many in the gluten free community?

Learn about the following:

• What is Hashimoto’s Disease?

• Symptoms

• When to see a doctor

• What Causes Hashimoto’s?

• Risk Factors

• Complications

• Diagnosis

• Treatment

• Synthetic Hormones

• Monitoring the Dosage

• Effects of other substances

• Hormones therapies?

• Alternative Medicine

• The Hashimoto’s-Gluten connection

The information showcased is from the Mayo Clinic and other accredited organizations.

https://www.joeandtheglutenfreelife.com/hashimotos

[whattolearntoday]

October 21st is...

Apple Day -  Each year, people in various parts of the world gather for a celebration of the most delicious harvest of the year and come together to share the joy and fun of apples. Events range in size from minor to full-blown fairs in villages all over the country, where enthusiasts come together to share recipes for juice and cider, advice on how to properly grow their apples, and information on all the apple varieties available.

Count Your Buttons Day -  Buttons have been around nearly as long as we’ve had clothing, being used for decoration and securing different pieces of clothing. Throughout the world, there is a rich history of buttons, from the earliest buttons as seashells straight through to the gorgeous Czech glass buttons with their ornate designs.

Get Smart About Credit Day -  The importance of sound financial management is something that can and should be taught at a young age. Learning healthy credit habits can be one of the most valuable lessons a young person can learn.

Get To Know Your Customers Day - When businesses get to know their customers, they also get to know more about what you need to grow. Remember when Main Street businesses were locally owned and operated? The owners knew you by name and knew your shopping habits. Additionally, they typically knew what you wanted to buy. Not surprisingly, if they didn’t have it, they were willing to get it in for you. With the advent of the Internet and big-box stores, unfortunately, much of the personal attention has gone by the wayside.

International Credit Union Day -  Credit unions are similar to banks. You can have a checking or savings account at a credit union. You can also take out a loan at a credit union. These institutions also provide other kinds of financial services. The main difference, however, is that credit unions are not-for-profit organizations. A credit union is owned and run by its members.

International Nacho Day - Not surprisingly, nachos originated in Mexico. The exact origin is a small town in Northern Mexico called Piedras Negras. The town is just across the border from Eagle Pass, Texas. Restaurant owner, Ignacio “Nacho” Anaya invented the tasty food in 1943. What is surprising is that he invented nachos for Americans! As the story goes, Ignacio had to conjure up a quick snack for some U.S. military wives while they were in town. He quickly fried some tortillas and topped them with warm cheese and jalapenos. When asked what to call the food, Ignacio replied, “Nacho’s special.”

Pumpkin Cheesecake Day -  This sweet dessert mixes fresh soft cheese, cream cheese or cottage cheese, eggs, and sugar to create a base. The crust is made from crushed graham crackers, crushed cookies, pastry, or sponge cake. Pumpkin may be added to cheesecake recipes in various ways. For example, it may be swirled throughout, mixed thoroughly with all ingredients, or layered.

Reptile Awareness Day - A reptile is any amniote that is neither a mammal nor a bird, is cold-blooded, has scales or scutes, and can lay eggs on land. Scutes are the thick bony or horny plates which form the dermal layer of such reptiles like turtles and crocodiles.  There are more than 10,000 species of reptiles. The day promotes the wide varieties, their habitats, and how we benefit from reptiles, too. 

Witch Hazel Day -  Since the late 1800s, distilled Witch Hazel Extracts have been formulated into many of the world’s most recognized cosmetic and over-the-counter (OTC) pharmaceutical products. This effective, versatile plant extract naturally provides skincare, haircare, eye care, and topical OTC drug products with toning, oil control, and astringency claims.  As an astringent active ingredient, Witch Hazel not only cleanses, but also helps surface tissues to contract, helping to protect tissue and reduce irritation, allowing the skin to heal.

World Iodine Deficiency Day -  Iodine is a mineral that the body needs to make thyroid hormones. These hormones play a role in several bodily functions, including heart rate, metabolism, body temperature, and muscle contractions. Thyroid hormones also control the rate at which dying cells get replaced. When the body doesn’t get enough iodine, all of these bodily functions are affected.

[organiclifestylemagazine]

How I Fixed my Knee Pain

At 18, when I weighed more than 300 pounds, in a momentary lapse of judgment I decided to ride an electric scooter through downtown Atlanta. This did not end well for me. I hurt my knee so badly I couldn’t walk on my own, I needed crutches. By the time I could walk on my own it was painful to stand up. I was sitting down all the time. The injury took months to heal. I was out of work for more than a week. When I got back into work the job had become very difficult. Walking up and down the stairs and chasing the kids was agonizing.

A few months later I moved in with my father, and I started exercising and eating right. Today, my knee pain is almost gone, but not completely. When I do feel knee pain it’s the first indication that I am not taking proper care of myself as well as I need to. I feel it when I eat restaurant food (even the healthiest), or anything processed. I feel it if I eat corn or wheat. I feel it if I don’t have my daily salads. It keeps me on track.

My knee keeps getting better and better. What I am doing is working. I am now sharing it with you. This is how I lost 150 pounds and fixed me knee:

Strength exercises

Squats were instrumental in building up the strength in my knee. Squats are generally one of the most beneficial exercises you can do to improve mobility and bodily function. They mimic natural movement that we used to do in nature. We used to squat to use the bathroom, to harvest food, to hunt, to stay inconspicuous, to simply take a break, etc.

My knee would pop a lot when I first started doing jiujitsu, 6 months ago, and usually popping made it very sore. Every time it got sore it felt as if it got a little stronger.

Running also helped. Being active in general promotes healing and is usually the best way to heal an injury. I use Vibram Fivefinger shoes. I used to have flat feet that would exacerbate the knee pain, but they have strengthened into healthy arches. I think this is in large part due to running in the Fivefinger shoes. Flat feet cause the knees to buckle which causes the hips to become out of alignment.

Related: Running Without Knee Pain

My Workout routine

I work out intensely every day. I run a mile, weight lift and do bodyweight exercises for between 30-45 minutes, and train Brazilian jiujitsu for about three-five hours a day. This wasn’t always the case though. Prior to my knee injury, I was not active at all, and for months after my knee injury, I couldn’t so much as walk up the stairs without feeling discomfort, let alone workout.

When I did start working out, I ran into problems. I wasn’t able to squat as low as I wanted to, and when I ran my knee was extremely sore. While my knee tried to heal, the arches of my feet would both go out of place giving me problems when I ran or even walked. One of my arches was so flat my shoes were two totally different shapes after I wore them in. As I tried to fix that problem, my right hip (the hip of my injured knee) would continue to go in and out leaving me with an uncomfortable pinching feeling in my hip.

Supplements

I use deep tissue on my knee to promote healing when it gets sore, or when it pops.

I also take B vitamins and vitamin D to help with soreness.

Thyroid issues

From years of antibiotics and other prescriptions, I developed thyroid problems in the form of constant chronic neck pain, amongst other things. The thyroid problems got radically better so much so that I didn’t even notice them for months. When I began doing jiu-jitsu they showed up again. My neck is often sore or stiff from training and on bad days I’ll develop a headache. When I started training more intensely (multiple classes a day) my endocrine system would crash, physically unable to keep up with my workload due to a weak thyroid. I would become extremely nauseous and fatigued and would often throw up. These crashes would put me out of commission for as long as three days at their worst. My thyroid continues to get stronger, and I take glandular supplements on a daily basis to help build a stronger thyroid and prevent crashes.

Related: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

Diet

Diet is always the most important part of healing and recovery. No refined sugar, no gluten, nothing inflammatory. Lots and lots of vegetables, grains, and legumes. I eat salads every day (recipes).

I cook all my own from scratch, everything minimally processed and as natural as possible. When I buy food from the grocery store I look for food with as few ingredients listed as possible. When you’re trying to get well don’t trust anyone else to cook your food, not a company, not a restaurant, not other friends and family.

If you’re interested in learning more about how I eat, check out these articles.

Related: How To Heal Your Gut 

Sleep

In order to allow my body the time it needs to heal I have to get at least eight hours of sleep a night. I generally average closer to nine, or ten hours a night though with how much I work out. Sleep and diet go hand in hand. It’s impossible to be in perfect health if you’re not consistently getting enough sleep each night, but in turn, it can be difficult to get quality sleep without a healthy diet.

Fixing my diet was the most instrumental part of fixing my sleep. After fixing my diet, I had to develop a routine for sleep. Picking your wake-up time is easier than picking your bedtime. Decide when you want to wake up each morning and stick to it. For me waking up at a certain time made it easier to assure I was going to bed at a certain time.

As we’ve all heard before, you should avoid using your phone right before bed. I’m bad about this, but what I do that I highly recommend is programming your phone to go on do not disturb every night before your bedtime. My phone goes on do not disturb at 10, and I’m asleep by 10:30 at the latest, but usually by 10, I’m already laying down in bed.

Related: How To Detoxify and Heal From Vaccinations – For Adults and Children

Injury prevention and recovery

One injury in one area affects more than just that one area! I learned that my weak thyroid causes flat feet, which cause one’s knees to buckle, making me more susceptible to knee injuries and making it very difficult to heal! My knee has caused hip problems and problems with the arches of my feet. Be willing to work in areas beyond just what’s injured and see how being in tune with the whole body can make a big difference.

Many people don’t understand all the areas in which a healthy diet benefits you. People still think too much of your health is left up to chance. Someone who eats a healthy diet is less prone to injury and takes less time to recover when they do get injured. A healthy diet makes for stronger bones, a more resilient body. I cannot stress this enough, you are what you eat. The old saying reigns true to a degree most people don’t realize.

One of the most important parts of healing and recovery is knowing your body. This comes with eating right and taking care of yourself. If you constantly provide your body with the right stuff, it lets you know what it needs. Rest is important. Often times we don’t need nearly as much recovery time as we think, but it’s still important to take time to figure out what you need.

Please keep in mind that if you’re on a weight loss journey that isn’t finished yet and you’re ramping up your workout routine you are likely going to run into problems other people won’t. They may be insignificant. Your back may be a little sorer, the arches of your feet may have a hard time staying in place properly, but with the proper diet, you can make it out the other end stronger than most. Be patient. Some of these problems can take months or years to completely fix.

I’ve lost 160 pounds and I’m healthier than most anyone I know, but I still run into problems I wouldn’t have if I hadn’t been heavy and if I didn’t still have a few pounds to lose.

How I Fixed my Knee Pain was originally published on Organic Lifestyle Magazine

[dcbbw]

Hello, I have been going through a lot lately and would like to request OTP with SGL x Riley B where Liam takes it as a challenge to make her toes curl 😏 within a 24 hour period. How many times can he send her over the edge? Thank you for all you do to bring a smile to my face and smut to my tumblr 😂😂😂

Thank you for the ask, @umccall71! Firstly, prayers and positive vibes your way that you make through your storm unscathed and much better for it. Secondly, I cannot give you full on SGL x Riley B smut because that is coming in the DC AU series. I promise!!!

I know we discussed Liv x Max replacing your original pairing, but I think I have come up with a compromise to make us both happy.

This takes place within DC AU’s COVID Universe.

HUGE thank yous to @burnsoslow, @bbrandy2002, and @ao719 for pre-reading and helping me with the sticky part! (pun not intended)

THIS ASK IS NSFW!!

It was 6:42am, but Riley’s apartment was still dark despite it being daylight savings time. It was due to a combination of no lights being cut on and the dark clouds and heavy curtain of rain pouring from the sky. DC was experiencing an early morning thunderstorm, a common occurrence during the summer when the same weather forecast was issued day after day: hazy, hot, humid with a chance for strong storms.

But it wasn’t the rain that woke Riley up; it was Liam’s hand cupping the side of her breast. She kept her eyes closed, squeezing them even more tightly shut. She had no idea what to do, even though she had been expecting this. It was a natural next step.

The pandemic shutdown had accelerated the trajectory of what Riley had planned to be a slow-going process. What was supposed to be a 2-week shutdown was now entering month three. Three months of togetherness on a level Riley still wasn’t sure she was ready for, but it was … nice.

There were kisses: light and playful, deep and sensuous.

They had established a domestic routine that included cooking, cleaning, and laundry.

Once a week, Liam and Riley went to his apartment to empty his mailbox, check the food in the fridge, and visit with Urthula. They then went to Riley’s office so she could check the mail, upload documents for telework, and make a check deposit. From there, they went to Liam’s office so he could scan documents to clients and supervisors and check his mail. Their last stop was at the grocery store, where Liam would look up recipes and videos for ingredients needed for his daily meal planning. Riley stocked up on liquor and junk food.

At some point, Liam stopped sleeping on the sofa and began sharing the bed with Riley. They were both nervous: Riley was still skittish and didn’t want to rush into anything; her nervousness no longer stemmed from Drake; it was Liam. If Liam hurt her, she wasn’t sure what she would do.

There wasn’t enough ice cream in the world to heal the hurt that would cause.

Liam’s nervousness came from a fear of giving Riley B. the wrong impression of him and of pushing her outside her comfort zone too soon. How to let her know they could be best friends and lovers? He was willing to sit back and let her lead the show.

And now, here it was. Would she continue to deny them what was natural? Or would she let go, even if just a little bit?

She recalled the night before: They had fallen asleep on their sides, Riley the little spoon to Liam’s big one. His arms were wrapped around her waist, her hands laying on top of his. Then she had to use the bathroom; then he did. She woke up to take her thyroid medication; he woke up to make sure she did. They talked a little, Liam commenting on the strong wind that had picked up. They finally fell back asleep, and now … this.

She exhaled a deep, silent breath at the feel of his hand against her there.

She wanted more.

Behind her, Liam’s eyes were closed as he held Riley B.’s breast in his palm. It felt heavy yet soft; it was driving him mad.

He wanted to see it. See her.

He hadn’t planned on feeling up his best friend at the crack of dawn; hell, he hadn’t planned on touching her in any way she was uncomfortable with, but at some point when they had fallen back asleep before the storm came in, Riley’s tank top had ridden up. Liam’s hands had gotten tangled in soft cotton; in extracting himself, he found himself cupping the side of her breast.

And now he wanted more.

But he needed to know she wanted it also.

“Riley B.?” his voice rumbled in her ear.

She moaned softly as she arched her back into his chest. “More,” she pleaded.

Liam’s eyes flew open. “Are … are you sure?” he asked cautiously.

“Yes. But no sex, Liam!”

“Whatever you want, Riley B. I just want to make you happy.”

Liam kissed her shoulder before rolling her onto her back. He angled his body over hers as he searched her eyes before his lips tentatively brushed against hers. Her tongue swiped his lower lip before he pulled it into his mouth. Their tongues tangled slowly at first; this was no ordinary kiss. The promise of more that accompanied their usual kisses was being replaced with the certainty of more. Liam’s hands impatiently pulled at the sides and hem of Riley’s sleep shirt.

A brilliant flash of lightning lit up the room as they separated so the shirt could be lifted away from her body. Her breasts lay bare before him, the heavy globes of flesh flashing golden in the brief illumination. Her nipples were a dark chocolate brown, erect and begging to be suckled.

He shimmied out of his pajama pants; his erect manhood sprang forth. Riley’s eyes grew wide; her center pooled.

She gripped Liam’s shoulders as she pulled him back down to continue the kiss.

Their first morning breath kiss. It was delicious.

Thunder rumbled in the sky as Liam’s mouth moved down Riley’s body. He kissed her jawline, her nearly invisible surgical scar. He reached her breasts. He gazed at them in awe, memorizing their details: Each breast had a prominent vein running through it. Her areolas were dotted with moles. He hefted them in his hands; one had a chicken pox scar on its underside.

His thumbs flicked across her nipples; the brush of his skin against hers elicited a low moan from Riley.

Riley watched him as the fingers of one hand fisted in Liam’s dark hair; the other slowly stroked along his very erect, very impressive length. Her hips rolled against his hand as she softly moaned between heavy breaths.

Liam’s lips were firmly attached to Riley B.’s nipple, his tongue circling, licking, and flickering across her puckered flesh. He let out a shaky breath when he released her, only to have the length of his tongue lick her breast from underside to nipple.

The wetness of his tongue against the warmth of Riley’s skin caused an eruption of goosebumps to break out across her creamy skin.

“Oh, God … Liam!” Riley moaned as her hands tugged at his locks.

His eyes lifted to take in her lust-infused features as he resumed his suckling. “Hmmm?”

One hand held her breast as the other began drifting down her curves; he reached her center. His cock throbbed as it leaked pre-cum onto vanilla scented sheets. He placed his hand between her thighs to push them apart, but she spread them for him.

Offering herself.

Liam reluctantly released her nipple; the cool of the air on the wet skin made it stiffen even more. He slid down the bed so he could see Riley B.’s most secret place. The smell of her arousal greeted him first; faint, sweet, enticing.

Once again, lightning lit the room to allow him to see her essence-dampened skin.

She shaved down there.

He spread cocoa-colored lips to reveal her pink. He bit his lip to hold back a groan as he slowly pumped two fingers in and out of her slippery entrance. His slightly opened mouth hovered over her clit, willing himself to not taste her.

His tongue swiped her from clit to entry.

“No sex! You promised no sex until we dated.” Riley’s protests were uttered in a desire-filled voice.

God, she wanted this, but she had to stick to her own boundaries, her own standards. She wanted him. He wanted her. For so long. But Riley wanted what this could be to be different; she wanted Liam to want more. More than this.

Liam’s lips released her bud and began traveling up her body. His lips pulled at the side of her neck; she smelled of sleep and yesterday’s perfume. He captured her lips, his tongue slowly rolling with hers.

His fingers still pumped within her.

“We’re not having sex; it’s a makeout session!” he corrected her.

Riley’s hand gripped Liam’s cock more firmly in her hand; her strokes sped up.

“You know exactly what you’re doing, Liam Daniel!”

Liam’s hips rocked rhythmically in Riley’s hand. “Don’t be middle-naming me, woman!”

Silence as they continued to jack and jill each other. Liam let out a moan. “Yes! Yes, Riley B. … just.like.that!”

Riley’s eyes were closed as she felt the thick meat wrapped in her fist; they opened when she felt Liam’s body pressed atop hers. “What are you doing?”

“No sex,” Liam promised. “I just want to grind against your body. Can I do that, Riley B.?” His eyes were wide with hope, dark with lust.

I want to put the tip in.

“God, yes,” Riley moaned as their hips humped and ground against each other. The bulbous head of his cock pressed against her clit; Riley’s neck arched as her head pressed deeper into her pillow. Liam pulled back to stroke himself against her length. It was wet, slippery.

She was so beautiful. He loved her so much.

A clap of thunder so loud it shook the bedroom walls exploded in the sky as Riley’s body quaked with orgasm; Liam’s body shuddered and jerked with his release.

The cries from their shared crescendo echoed throughout her apartment.

Afterwards, they lay on their backs, catching their breaths as rain continued to pound the earth. Liam washed them up, smiling at Riley B. the entire time. When he climbed back in the bed, he grabbed his phone and began tapping keys.

Riley hid her disappointment; she wasn’t sure what she was expecting. Cuddles, conversation, falling back asleep? Whatever it was, Liam getting on his phone after such an intimate experience and ignoring her wasn’t it.

Maybe if there weren’t so many layers being added to a decade-long friendship; maybe if she could just let go and trust; maybe if she just lowered her fucking expectations.

Maybe if she just stopped overthinking everything.

Riley let out a sigh as her hand fumbled over her bedside table, searching for the remote. Liam heard the clatter and looked up from his phone.

“What are you doing, Riley B.?”

“About to cut on the television,” she replied tersely.

Liam smirked, but inwardly, insecurity was running rampant.

Did I move too fast? Maybe I didn’t please her?

“I need to step my game up if all you want is television after our wake-up.”

“You wanted your phone, I want television,” Riley replied as her hands curled around the remote.

“For breakfast ideas!” Liam said, holding out his phone.

Riley reluctantly glanced at the phone screen: pictures of something called baked Sicilian eggs. Her eyes widened slightly.

“We have a routine: I do breakfast, you do dinner. I wanted to make you a special breakfast because you know … thank you,” he explained in a rushed voice.

“You were looking for … breakfast?” Riley asked in an embarrassed tone. She hung her head to hide both her embarrassment and relief.

Liam nodded. “What else? You wanna help me look?”

Riley released her hold on the remote and scooted across the bed to lay her head in the crook of Liam’s shoulder. His free arm wrapped around her as he positioned the phone between them.

“Yes, please,” she replied eagerly as Liam’s fingers stroked her hair.

Tagging: @sirbeepsalot @wannabemc2 @jared2612 @katedrakeohd @hopefulmoonobject @custaroonie @jovialyouthmusic @thequeenofcronuts @amomentofsinclairity @bobasheebaby @ao719 @sashatrr @marietrinmimi @ladyangel70 @gardeningourmet @umccall71 @angi15h @romanticatheart-posts @drakeandcamilleofvaltoria @blznbaby @tabithacarlisle @bbrandy2002 @ab1901 @janezillow @debramcg1106 @radlovedreamer @lodberg @thecordoniandiaries @ramseyandrys @caroldxnvxrs @princess-geek @burnsoslow @annekebbphotography @merridithsmiscellany-blog @queenjilian @emichelle @indiacater @loveellamae @forthebrokenheartedthings @kingliam2019 @texaskitten30 @glaimtruelovealways @zaffrenotes @bebepac @liyanin @dibberdipper @choiceslife @ac27dj @the-soot-sprite @gnatbrain @seriouslybadchoices @sanchita012 @anotherbeingsworld @atha68 @aworldoffandoms @hopelessromanticmonie @princessleac1 @amandablink @yungnayque

 #ns*w #lemons #sgl #riley b #dcbbw writes

[izahsposts]

Natural Nana - via Anthony William aka Medical Medium Juices are a great way to get in a variety of healing ingredients in one go. This Thyroid Healing Juice from my book Thyroid Healing is made entirely of ingredients that support thyroid health. The best part is that it’s easy to customize according to your tastes. Feel free to substitute cucumbers in place of the celery or parsley in place of the cilantro. In any case, you will be getting a big dose of powerful thyroid support! Thyroid Healing Juice Let's take a look at some of the ingredients in this wonderful juice and their undiscovered healing properties that I share in Thyroid Healing. Celery strengthens hydrochloric acid in the gut and helps the liver produce bile to break down food. It also provides mineral salts that are anti-Epstein-Barr virus (EBV) and help support the central nervous system with powerful electrolytes while they stabilize and support the adrenal glands. Celery has the ability to cleanse the thyroid of EBV toxins. It also bolsters the production of the thyroid hormone T3. Apples are anti-inflammatory for the thyroid because they starve EBV. When their pectin enters the digestive system, it releases phytochemicals that bind onto EBV, shrouding the virus cells so that they can’t feed and proliferate. Ginger helps with nutrient assimilation and relieves spasms. Loaded with its own signature variety of bioavailable vitamin C, ginger is also a powerful antiviral. One of ginger’s special qualities is its ability to bring the body out of a reactive state by soothing nerves and muscles. Ginger helps bring balance and homeostasis to the thyroid, lifting it up if it’s hypo and calming it down if it’s hyper. Cilantro is a miracle worker for EBV. Critical for binding onto the toxic heavy metals such as mercury and lead that feed the virus. Also binds onto the EBV neurotoxins that, when loose in your system, can cause tingles and numbness, aches and pains, inflammation, depression, and anxiety. Learn more about the foods that support healing of thyroid problems and many other symptoms and conditions in Thyroid Healing. Ingredients: 1 bunch of celery 2 apples, sliced 1 bunch of cilantro 2 to 4 inches fresh ginger Directions: Run all the ingredients through the juicer (see recommended juicers below). Drink the juice immediately on an empty stomach for best results. Alternatively, roughly chop the celery and apples. Add all of the ingredients to the blender. Blend the ingredients until liquefied and then strain. Drink the resulting juice immediately. Tips: As I said, this juice can be customized to your taste preferences by substituting 2 cucumbers in place of the celery or 1 bunch of parsley in place of the cilantro. Depending on the juicer, more or less ginger will be needed. Adjust the amount according to your taste. Makes approximately 24 ounces Get more undiscovered information about how you can heal and 25 fantastic healing recipes in Thyroid Healing. Looking For a Good Juicer? If you're searching for a good juicer, here are three options we like. Each juicer is different in the way it functions, how much juice it extracts, how much time it takes to use, and how much it costs. Take a look at these three juicers and see which feels best for you and your family's needs. The Tribest Greenstar Juicer is a fantastic cold press, twin gear, masticating juicer. It slowly extracts the juice from produce, getting as much juice out as possible. While it takes a little more time to juice and clean with this juicer than some other models, you will be getting as much juice as possible and maximizing the nutrient integrity of your juice. The Omega juicer is another masticating, slow speed option that preserves the nutrient integrity of juices well. The Omega juicer is a good choice if you're looking for one that's easy to clean. If you're looking for a juicer that's somewhere between the Breville Juicer below and the Greenstar juicer above, the Omega could be the right option for you. The Breville Juicer is a centrifugal juicer, which means it is very fast and easy t

[yourlifefun]

35 Things to Do Today for a Flat Belly

There's no shortage of flat belly advice lately, and it is often downright paralyzing. If you manage to motivate yourself to reduce, it's hard to know what to undertake to first to understand your goal—until now. To assist you begin on a path toward flat abs and quick weight loss, our research team tracked down the sole recommendations on the world and prioritized everything into the step-by-step weight loss guide. The primary two steps are to form over your home and kitchen, starting with replacing unhealthy foods with Zero Belly-approved eats. Then, read up the sole fitness hacks for turning your beer belly into a solid six-pack. Follow the decision to avoid feeling overwhelmed and see the sole possible results. And to truly make a change

Make Over Your Home

"Whether you've ten pounds to lose or 100, the primary thing you'd wish to aim to do is to create an environment for the fulfillment," says Chris Powell, Extreme Weight Loss trainer. These are the ten belongings you purchased to undertake to up your odds of weight loss success.

  35 Sleep during a cold Room

Simply blasting the air conditioning or turning down the warmth within the winter may help attack belly fat while we sleep, consistent with a study within the journal Diabetes. Because it seems, colder temps can subtly enhance the effectiveness of your brown fat stores, which keep you warm by helping your burn through belly fat. Participants spent a couple of weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the participants had almost doubled their volumes of brown fat.

  34 Increase Your Load

If you'll do quite five reps of an exercise, devour a heavier weight. As you build muscles and your body gets stronger, you'll increase your load to challenge your body. It's particularly important to figure larger muscle groups, like your glutes, with a heavier weight. "This will burn fat, within the belly and other areas, quicker than any ab exercise."

33 Ditch Your Night Light

Exposure to Inner Light the dark doesn't just interrupt your chances of a powerful night's sleep, it's going to end in weight gain, consistent with a study within the American Journal of Epidemiology. Study subjects who slept within the darkest rooms were 21 percent less likely to be obese than those sleeping within the lightest rooms.

  32 Stock abreast of Healthy Foods

Brian Wansink, director of the Cornell Food and Brand Lab, found that you simply can estimate what proportion someone weighs by taking a photograph of their kitchen counter. After analyzing photos of 200 kitchens, he found that girls who have soda sitting on their countertops weigh a mean 26 pounds more while folks that have cookies weigh about eight pounds more. The foremost important surprise: Keeping cereal on your counter results in an extra 20 pounds of weight. The lesson here is to wash empty calories off your countertops to start out losing weight.

  31 Make Fruits and Veggies Accessible

Replace your candy and cookie jars on the kitchen counter with a bowl of fresh fruits and containers of nuts. Stock your fridge with chopped veggies and hummus for a fast and healthy snack. This manner they're more readily available, and you've got no excuses to grab a bag of chips, right? Katie Cavuto, MS, RD, the dietitian to the Philadelphia Phillies and Flyers, like having washed and ready cucumbers, peppers, sugar snap peas, and carrots within the front of the fridge so as that they're not overlooked. Bananas, apples, pears, and oranges fare well as sweet snacks and will be kept on the counter where you'll see them.

  30 Keep Electronics Out of the Bedroom

Is scrolling through an Instagram region costing you zzz's? It would be the rationale you cannot shake those love handles. During a recent study, researchers analyzed quite 500 participants' weekday sleep diaries and located that losing a mere half-hour of shut-eye increased their risk of obesity by 17 percent!

  29 Read Ingredient Lists

Reading the nutrition label of packaged foods is critical, but you furthermore might want to carefully review the ingredients list. While the nutrition label will tell you ways many calories and grams of fat and sugar are within the food, the ingredients list will tell you what is exactly in it. Ask yourself: Does it have processed oils? What’s the source of the sugar content? Are there food additives?

  28 Throw Out Jelly & Jam

Your breakfast toast won't miss these sugar-laden spreads once you start to shed pounds and see a flatter belly. One tablespoon of jam easily carries slightly below 10 grams of sugar. And let's be honest, who just has one? Top spread sandwiches with fresh pieces of fruit, like banana and strawberry slices to infuse it with some natural sweetness. This tactic will help bar blood-sugar fluctuations which may cause insulin spikes and put hunger into overdrive.

  27 Skip Sugary Cereal

There's no sugar-coating it: Sugar wreaks havoc on the body. Consuming an excessive amount of white stuff can cause obesity, which regularly causes other health problems, like diabetes and heart condition. Many unhealthy breakfast bowls of cereal pack more sugar into one bowl than you will find during a Boston Kreme donut! To form matters worse, many popular varieties like Frosted Flakes and Fruity Pebbles are laced with Butylated Hydroxytoluene (BHT) or BHA (Butylated Hydroxyanisole). These ingredients are banned within the U.K., Australia, New Zealand, Japan, and far from Europe because they're thought to be carcinogenic.

  26 Sayonara Soda

"Soda, both diet and regular, have absolutely no nutritional benefits and should even have serious health implications," says Gina Consalvo, MA, RD, LDN, a Pennsylvania-based registered dietitian. "Not only are they loaded with empty calories, harmful preservatives, sugar or artificial sweeteners, they even have dangerous artificial coloring derived from coal sources," explains Consalvo. But that's not even the worst part. "To prevent mold growth within the cans and bottles, makers add the preservative potassium benzoate (a known carcinogen linked to thyroid damage, leukemia, and other cancers) into the cans," Consalvo suggests eliminating soda and beverage, seltzer or detox tea instead.

  25 Forgo White Carbs

Many folks grew up eating light bread and bagels, so we understand why they'll hold a special place in your heart. But these starchy grains (and things like polished rice and pretzels) are anything but healthy. Made with enriched flour rather than healthy whole grains, they're barren of the belly-filling fiber that reinforces satiety and keeps blood glucose stable. What's worse, refined white-flour foods like these are linked to a heart condition and sort 2 diabetes. Plus, they cause weight gain and make it harder to reduce, too.

  24 Kick Processed Snacks to the Curb

Processed snacks full of saturated fats, sugar, refined grains, and harmful chemicals. It's no wonder they appear to be kind of the foremost important weight-loss saboteurs!

  23 Ditch the Margarine

Do you know that light yellow color that creates margarine looks almost indistinguishable from butter when laid side by side? Well, it's from natural. In fact, without all the additives, margarine is an appetite-crushing shade of grey—yuck! As if that weren't bad enough, many brands add propanediol, a man-made compound, to their recipe to feature grease without adding calories. Research has shown that the spread may expand your waistline, increase dangerous cholesterol levels, and up your heart condition risk.

  22 Limit Chewing Gum

Chewing gum when you're hungry fills your tummy with extra air, causing bloat. Many gums also contain sugar alcohols and artificial sweeteners, like sorbitol and xylitol, which may cause bloating. Skip the gum altogether or choose an organic variety like Glee gum or just gum instead. They're still low-cal, but they're doing not use sweeteners that'll cause you to brag.

  21 refill Your Kitchen

After you've gotten obviate the load loss saboteurs, it is time to restock your shelves with Zero Belly-approved eats. All of the foods below will reduce bloat, heal your gut, and turbocharge your metabolism. These three mechanisms add tandem to means off your fat genes—resetting your body to "slender."

  20 Stock abreast of Smoothie Ingredients

Zero Belly Smoothies are supercharged with belly-flattening nutrients. The key: Each drink is filled with protein, healthy fats, and fiber. Here's the Mango Muscle-Up: Mix 1 scoop vegetarian protein powder, 2/3 cup frozen mango chunks, 1/2 tablespoon almond butter, and ½ cup unsweetened almond, coconut or hemp milk. You will get 29 grams of protein for just 224 calories!

  19 buy Eggs

Eggs are the quantity one source of choline, a fat-burning nutrient. They stir up your metabolism and help close up the genes for belly fat storage. During a study of 21 men within the journal Nutrition Research, half the lads were fed a breakfast of bagels while the opposite half ate eggs. The egg group had a lower response to ghrelin and were less hungry three hours later.

  18 Favor Red Fruits

More and more research has begun to means some fruits are better at fighting belly fat than others. And thus the upper fruits all have one thing in common: They're red, or a minimum of reddish. Grapefruit, tart cherries, cocktail apples, raspberries, strawberries, watermelon, and peaches all fit the bill and may help flatten your belly.

  17 Pack in Prebiotics

You have 80 trillion microbes in your belly, and most of them are angry. Healthy fiber is what we call "prebiotic," meaning it feeds the healthy bacteria and helps them fight inflammation and fat gain. Fiber-rich sources of carbs are BPA-free canned black and garbanzo beans, peas, peanuts, spread, old-fashioned oats, quinoa, and rice.

  16 choose Plant Protein

Plant-based protein powders are a low-sugar, high-fiber alternative to popular dairy-based supplements, which may cause bloating. Hemp, rice, and pea proteins are all good options; however, you'll be wanting to confirm you're getting complete proteins with a full aminoalkanoic acid profile, so aim to hunt out a protein powder blend that mixes all three. We like Vega One All-in-One Nutritional Shake and Sunwarrior Warrior Blend. Whip up any of those best protein shake recipes to reap the advantages.

  15 choose Lean Meat & Fish

Protein is kryptonite to belly fat. Once you eat protein, your body possesses to expend many calories indigestion—about 25 calories for every 100 calories you eat (compared with only 10 to fifteen calories for fats and carbs). Thereupon said, stock your kitchen with boneless skinless pigeon breast, lean ground turkey, lean beef, lamb, wild salmon, shrimp, scallops, cod, tuna, and halibut.

  14 Glorify Your Greens

Leafy greens provide you with folate, which blocks the genes that trigger fat-cell formation. Romaine lettuce, spinach, and collards are quite the foremost potent sources of the flat-belly nutrient.

  13 enjoys bittersweet chocolate

It's every chocoholic's dream: Research now shows that eating moderate amounts of bittersweet chocolate can reduce overall body fat and shrink the waist. A study among women with normal weight obesity (skinny fat syndrome) who enjoyed two servings of bittersweet chocolate daily showed a huge reduction in waist size than when on a cocoa-free hotel plan.

  Researchers say it's to undertake to with the flavonoids, the heart-healthy compounds in chocolate, which have important antioxidant and anti-inflammatory properties. Just confirm you're reaching for a bar with a minimum of 70 percent cacao, and stand back from the "alkalized" stuff, which features a significantly reduced flavonoid content. We like Nibmor Extreme bittersweet chocolate with Cacao Nibs.

  12 Sip Some Tea

You know all that soda we told you to throw out? Use all that cash saved to re-stock your kitchen with tea. Tea is that the closest thing we currently need to magic weight-loss elixir. Rich in health-promoting compounds called catechins, tea can help fry stubborn belly fat and even repel disease.

All the healthy food within the planet won't do I any good if your mind isn't within the right place. Once you've got won't to eating the Zero Belly foods, decide to shift your perspective slightly to best align in conjunction alongside your new healthy eating plan. Here are our top suggestions:

  11 Adopt Healthy Eating Rituals

There are not any wrong ways to eat a Reese's. Feasting rituals, research suggests, are a sort of "mindful eating," which has the facility to form food more pleasurable, and should help prevent overeating. Pleasure, consistent with research in Trends in Endocrinology and Metabolism, catalyzes the relief response, promoting parasympathetic and digestive activities. In other words, you'll metabolize dessert faster if you enjoy eating it. In one study, participants who were assigned to eat chocolate following a specific breaking and unwrapping ritual found the candy far more enjoyable—and even more flavorful—than a gaggle who ate the bar informally.

  10 Change Your Perception Of "Full"

  Hara Hachi bu could even be a Japanese practice to "Eat until 80% full." If you follow Hara Hachi bu, you'll save nearly 300 calories per day. It can take up to a half-hour for the body to register satiety signals, consistent with research, so believe using chopsticks to slow your pace and feel your fullness. Consistent with a study within the American Journal of medicine, healthy-weight customers were nearly 3 times more likely to use chopsticks than obese customers.

  9 jot Your Thoughts

A recent study revealed that when women who were unhappy with their weight completed a one-time, 15-minute writing exercise a couple of crucial personal issues, they went on to lose a minimum of three pounds over three months. On the opposite hand, their counterparts who wrote about an unimportant topic gained three pounds, consistent with Cheryl Forberg, RD, author of a little Guide to Losing.

  "Researchers believe that reflecting on values can function a buffer to the strain and uncertainty that results in emotional eating and help in maintaining self-control in difficult situations," she explains. To reap the advantages reception, Forberg suggests coitus interruptus a journal, setting the timer and free-flowing about what's important to you. "Write as if nobody else will read it. Come clean with what's bugging you. It’s going to surprise and enlighten you," adds Forberg.

  8 Treat Yourself

Beating yourself up over food could even be a knowledge-behavior gap many unsuccessful dieters fall under. Calling yourself "greedy" or a "fat pig" or "weak-willed" only causes you to feel bad about yourself, which regularly results in eating more to provide yourself a lift. it is vital to undertake to prevent the negative self-talk, says Freida B. Herron, M.S.S.W., L.C.S.W. "I often suggest imagining that your desire to overeat could even be a lovable 5-year-old child," she says. "You don't need to berate or shame your appetite—that only results in more dysfunctional eating." Instead, treat yourself with respect, understanding, and affection, as you'd that child.

  And when that seems near impossible to undertake to, try chanting a mantra that features a person going to you, suggests Jen Comas Keck, a private trainer, and owner of Beauty Lies In Strength. If you've got been performing on your fitness, as an example, something like "I feel stronger and healthier each day that passes" could even be effective.

  7 Identify the thought of Your Emotional Eating

If you are the sort of 1 that drowns your sorrows during a pint of dessert, you'd possibly be what experts ask as an "emotional eater"—and it's likely the first reason you've trouble staying trim. To reduce, you'd wish to first learn the difference between emotional hunger, which comes on suddenly, and physical hunger, which comes on gradually and is usually amid physical cues quite growling stomach, explains Forberg. The sole because of overcoming the urge to eat? Realize that although a nasty feeling will eventually escape, the calories you consumed while you were feeling down, won't. And thus the subsequent time you are feeling emotional, don't decide to mask your emotions or distract yourself. Experts say that experiencing your emotions will teach you that it's possible to tolerate them head-on. Once you've done this exercise, it is time to hunt out a replacement, healthy coping strategy. Hitting the gym or calling a lover to vent are both solid options.

  6 Celebrate Your Non-Scale Victories

Losing weight are often whilst hard emotionally and physically. Remembering why you started your weight-loss journey can help lift your spirits once you’re down and motivate you to stay with it once you'd wish to contribute the towel. "Take a flash each morning to recollect what you're working for—whether it's improved energy so you'll play in conjunction along with side your children or extended happier life," says Dyan Tsiumis, who dropped quite 70 pounds before becoming a private trainer. "When you think about all the great which may come from all of your diligence, it's easier to remain on target," she adds.

  Times suggests setting an alarm on your telephone as a "motivation reminder." "I have an alarm that pops 3 times per day to job my memory what I'm working for—and I lost my weight over ten years ago! It keeps my mind focused on being my best," explains Tsiumis.

To chisel your newly trim stomach into the rippled abs you've always wanted, you've to amp up the intensity of your workout. Here are quite our go-to tips:

  5 Lift Before Cardio

By running, biking, or rowing after you've hit the weights, you will have a greater effect on your fat and calorie burn than had you done it beforehand.

  4 Sprint it Out

Sprinting is best for weight loss than running at a light-weight pace, says Dan Roberts, one among the UK's top trainers. "Sprinting builds muscle which helps burn fat quickly. Also, the action of driving the legs initiates the abs and core" explains Roberts. "The faster you go and thus the shorter your recovery, the more your abs will develop." rather than your typical 30-minute trot, do 20 sets of 30-second sprints with a 30-second recovery between each. Here are the thanks to doing it:

  Step 1: Keeping your feet on either side of the belt, set your treadmill to a one-tenth incline. Then, set the machine to a challenging speed. This is often typically a minimum of two miles per hour faster than your distance running speed. So, as an example, if you sometimes jog at 6.5 mph, you're full-on sprint speed is becoming to be a minimum of 8.5 mph.

  Step 2: Hit the lowest running for a solid 30-seconds. Then, slow the belt to a comfortable stroll and step your feet off to either side once you are feeling comfortable. Recover for a whole of 30 seconds before repeating this pattern 19 more times. These circuits should take you exactly 20 minutes to finish.

  3 mount a Rower

Rowing burns many calories and works the foremost muscles, including your back muscles. To bump it up a notch, take your workout outdoors. During a Brazilian study, outdoor rowers burned 26 percent more calories during a race than those on an inside rowing ergometers.

  2 consider Pushups

Although push-ups will emphasize the upper body, including the shoulders and arms, they're full-body exercises. "When done properly, they work your entire body and are one among absolutely the sole ways to consider your external obliques," says Annie Mulgrew, director of programming at City Row.

  1 Sculpt Love Handles with Side Planks

If you'd wish to urge obviate those stubborn love handles, side planks are the right exercise for toning your obliques. By challenging your balance, side planks force you to recruit other muscles to stabilize your body.

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