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topperfecthome · 8 months

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Kim Kardashian's Weight Loss Journey: A Comprehensive Look

Kim Kardashian, the renowned American media personality and socialite, has been in the spotlight not only for her notable career but also for her impressive weight loss journey. In this article, we will delve into the details of Kim Kardashian's weight loss journey, exploring the methods she adopted to achieve her desired results and the impact it had on her overall well-being.

1. Kim Kardashian's Motivation for Weight Loss:

Understanding the motivation behind Kim Kardashian's weight loss journey is crucial to comprehending her determination and commitment. Like many individuals, Kim Kardashian had personal reasons for embarking on her weight loss journey, including enhancing her self-confidence, improving her health, and setting a positive example for her fans.

2. Diet and Nutrition:

Kim Kardashian's weight loss journey involved adopting a balanced and mindful approach to her diet and nutrition. She focused on consuming whole, unprocessed foods and paid attention to portion control. Additionally, Kim Kardashian incorporated lean proteins, fruits, vegetables, and healthy fats into her meals while minimizing her intake of refined sugars and processed foods. It's important to note that consulting with a registered dietitian or nutritionist is advisable before making significant changes to one's diet.

3. Exercise and Fitness Regimen:

To achieve her weight loss goals, Kim Kardashian incorporated a consistent exercise routine into her lifestyle. She engaged in a combination of cardiovascular exercises, strength training, and high-intensity interval training (HIIT). These exercises not only helped her burn calories but also increased her overall fitness and stamina. It is important to consult with a fitness professional before starting any exercise program to ensure safety and effectiveness.

4. Wellness and Self-Care:

Kim Kardashian's weight loss journey extended beyond just physical changes. She emphasized the importance of mental and emotional well-being by incorporating self-care practices into her routine. This included practicing mindfulness, meditation, and prioritizing adequate sleep. Taking care of one's mental health is crucial for sustainable weight loss and overall well-being.

5. Support System and Accountability:

Throughout her weight loss journey, Kim Kardashian acknowledged the significance of having a support system and accountability. She surrounded herself with individuals who shared her goals and provided encouragement. Furthermore, sharing her journey on social media allowed her to connect with her fans and create a sense of community.

6. Maintaining a Healthy Lifestyle:

Kim Kardashian's weight loss journey was not just a temporary endeavor. She focused on adopting a healthy and sustainable lifestyle that would enable her to maintain her results in the long run. By making conscious choices about her diet, exercise, and self-care, she aimed to create lasting habits that would support her overall well-being.

Conclusion:

Kim Kardashian's weight loss journey serves as an inspiration to many individuals striving for a healthier lifestyle. By prioritizing her physical and mental well-being, adopting a balanced diet, incorporating exercise, and practicing self-care, she achieved impressive results and maintained them over time. It is important to remember that each individual's weight loss journey is unique, and consulting with healthcare professionals is essential before making any significant changes to one's diet or exercise routine.

#kim kardashian #kim kardashion hollywood #weight loss #i need to lose so much weight #i wanna lose weight

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derrickks · 2 years

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Ultra-processed Foods: Could What A Mother Eats Affect A Child's Obesity Risk?

Ultra-processed foods are those that have undergone significant levels of industrial processing and modification during preparation and contain only small amounts of whole foods, if any. A recent study shows that the consumption of ultra-processed foods by mothers during the child-rearing period was linked to an increased risk of overweight or obesity in their offspring during childhood or adolescence. These findings suggest that women of reproductive age should limit the intake of ultra-processed food to reduce the risk of overweight and obesity in their children. Here are more information about food.

Childhood obesity is a major health issue and is associated with an increased risk of cardiovascular disease and diabetes later in life. The prevalence of childhood and adolescent obesity was nearly 20% in the United States between 2017–2020, accounting for about 14.7 million children and adolescents.

A new study published in BMJ shows that higher levels of maternal intake of ultra-processed foods during childhood and adolescence was associated with an increased risk of overweight or obesity in their offspring between 7–18 years of age, independent of the offspring’s consumption of ultra-processed foods.

“Our research highlights the importance of the diet of the mother on not only her health but also the health of her children. Until now, we tended to focus on dietary counseling for middle-aged and older adults to reduce the risk of chronic disease. This clearly shows that we need to encourage healthy eating across the life course.” Dr. Andrew Chan, study author and professor of medicine at the Harvard Medical School

“From a public health standpoint, we also need to emphasize access to healthy foods for family units to reduce the epidemic of childhood and adult obesity,” Dr. Chan told Medical News Today.

“We also need to understand that one of the manifestations of social disparities in health is not only differential access to health care but also differential access to healthy, minimally processed foods. This requires deliberate and thoughtful policy-making that addresses not only a basic human right to food but also a right to healthy food,” he added.

Until recently, public health guidelines for obesity prevention and treatment have generally emphasized the importance of maintaining healthy eating patterns. These approaches promote the consumption of certain foods such as whole grains, nuts, fruits and vegetables, and fish while limiting the intake of other foods such as saturated fats, sugar, and sodium.

The obesity epidemic has been accompanied by a steady increase in the consumption of highly processed foods worldwide. Moreover, studies have shown that consumption of ultra-processed food is associated with an increased risk of obesity, diabetes, and cardiovascular diseases. This has led to the emergence of an alternative public health strategy that emphasizes limiting foods that are ultra-processed instead of nutrient intake.

Ultra-processed foods are foods that have undergone significant industrial processing and modification and thus contain only a small amount of whole foods. Thus, ultra-processed foods tend to contain food additives such as preservatives, emulsifiers, stabilizers, and sweeteners that are typically not used in domestic cooking. These foods are generally ready to consume or require little preparation and have a long shelf-life.

Due to the industrial manufacturing processes used for making these types of foods, ultra-processed foods are generally highly palatable, inexpensive, and high in calories, sugar, salt, and saturated fat. Some examples of ultra-processed foods include mass-produced bread and bakery items, ready-to-eat meals, packaged sweets, desserts, and snacks.

Several studies have consistently shown that the consumption of ultra-processed foods is associated with overweight and obesity in adults and children. Moreover, studies have shown that a mother’s diet during pregnancy and even during childhood and adolescence, i.E. During the child-rearing period, can influence the risk of obesity in the offspring.

These studies have examined the association between maternal adherence to specific dietary patterns, such as the DASH diet, or the quality of diet consumed by the mother and the risk of childhood obesity. However, there is a lack of research specifically examining the link between the maternal consumption of ultra-processed food and the incidence of obesity in their offspring during childhood and adolescence.

In the present study, the researchers used data on mother-child pairs to examine the impact of the consumption of ultra-processed food by mothers during pregnancy and the child-rearing period on the development of obesity or overweight in their offspring during childhood or adolescence.

The present study used data from mothers enrolled in the Nurses’ Health Study II (NHS II) and their children participating in the Growing Up Today Study (GUTS I and II), The NHS II is a longitudinal study examining risk factors associated with chronic conditions in nurses aged between 25–42 years at the time of enrollment.

#food #business #cooking #snacks #recipe

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ketoxfitposts · 5 years

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If someone is giving his/her a hundred% to conquer from the load problem and no longer seeing any sort of results than he/she should stop the procedure and must begin the keto food plan if that is not running then he/she has to apply the Keto x Fit. We recognise that you are tired and annoyed from all the procedure that were taken earlier than. And now not losing even the single inch from the fats.

Keto x Fit is absolutely a nutritional complement that states enhance one’s intellectual and physical performance with using the substance beta-hydroxybutyrate (BHB). Beta-hydroxybutrate (BHB) contains ketones, which may be generally released through the liver while you are after a ketogenic weight loss program. They lead the whole frame to start out burning fat as electricity as an opportunity to sugars.

What is Keto x Fit ?

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Elements used in Keto x Fit

The product not most effective use ketones. It also carries Turmeric Curcumin, and Forskolin. There's research on products they paintings to honestly do away with fats. In addition to, in challenge, you furthermore mght do not function a danger of having a long way greater undesirable side consequences. If you are really looking for a instantly ketone formulation, we truly think Keto x Fit supplement is it, as they may be which includes those other elements which might be demonstrated to paintings. So, simply take a try on Keto x Fit drugs today.

• Sodium and Calcium supplements Beta-Hydroxybutyrate – A 2018 research article published in the Diary of eating regimen and Metabolic method observed that sodium and calcium Beta-Hydroxybutyrate observed a upward thrust in BHB serum amounts, appetite loss, and reduction of food cravings.

• Magnesium Beta-Hydroxybutyrate – The mineral magnesium has been found to possibly aid in bone power, mind increase, sleep at night time, muscles discomfort, energy and athletic overall performance.

• Turmeric Circumin – Turmeric Circumin ia used as a calming ingredient.It's far helpul in decreasing aggravation of fats cells. Circumin may additionally purpose quite incessant infection. It is able to lead an character to create contamination that may cause diabetes or coronary heart sickness.

• Forskonlin – Forskolin assaults on fats cell through growing the ranges of CAMP intracellular.And of the widely known lipoproteins called lipase and adenosine for loosing unsaturated fat from the frame cells.

Special features of Keto x Fit?

Keto x Fit includes three types of BHB ketone salts -magnesium and sodium, and calcium supplements – which were found to boost bloodstream ketone amounts and mimic what takes place in ketosis when after a ketone weight loss program.

• Turmeric Circumin can assist enhance vitality and beautify highbrow emphasis.

• This product may want to help boom psychological stamina and performance due to improve in ketones.

• The product promises to be both dairy and gluten completely unfastened.

Facet results of This Product

In trendy ,lots of additives in the gadget, lesser the capacity danger for undesirable consequences. With no doubt, Keto x Fit drugs appears to be regular. But, the truth that they're multi feature method triggers us at a few points. We just simply sense first rate and assured that every one those will work with out the want of which causes some form of undesirable aspect impact. As an example, Turmeric Circumin may cause jitters and different poor results because of Caffeine intake .While you are attempting to lose weight with the help of ketosis, you'll in no way require human beings delivered matters. That's what the purpose we are expressing complete on Keto x Fit weight reduction dietary supplements. Now you need to acquire the top keto weight loss supplement for better outcomes.

Keto x Fit evaluation – the realization

The producer of Keto x Fit statements this products may additionally assistance weight reduction by way of spurring ketosis, that's a metabolic manner that burns unwanted fats thru the consumption of high-fat, remarkable protein, low carb food plan application.

The organization additionally boasts this tool would possibly boom stamina through the BHB and acetoacetate which might be produced for the duration of ketosis.

If the person follows the keto diet even as taking it, this product will most effective be really effective. The health complement will enhance the country of ketosis that this dieter has already done, and allow them to sneak the rare take care of while not having sliding out from ketosis.

Take the supplements on your health practitioner and ensure they’re medically appropriate for you, before you begin this regimen. Even organic factors can be extremely robust and can connect with a few drugs.

Advantages of This supplement

All matters taken into consideration, there are many benefits which show that you have to attempt this weight control supplement

1. This could start a fats loss manner through starting the ketosis.

2. Utilizations BHB ketones which are clinically confirmed for weight loss.

Three. Likewise, stifle the craving of the purchaser.

4. Reduce the glucose level, by means of halting the glucose introduction.

5. Hold your body in the course of the day stimulated.

6. Give you a superior intellectual lucidity.

7. Makes use of each single not unusual solving.

Is there any Keto x Fit scam?

In no way, the object is legit and effective for weight loss. But yes, you need to privy to the free trial and its subscription application. And sure, there is NO rip-off!

A way to devour

1.Clean Up Your meals intake – You can not anticipate something just like Keto x Fit losing Weight pill to perform the entirety to your weight loss .There is not any weight loss pill that could get you narrow despite the fact that you are taking junk foods. So, try to reduce again on fried ingredients, goodies and energy in wellknown.

2.Start off loosing Even greater – A small issue counts. So, higher if you take a 10-minute walk at lunchtime or after dinner, that provides up. But, you must be greater reliable. And, you must make moving a first priority. Regardless whilst you are operating with Keto x Fit or not, workout could be very a good deal mportant for you for my part.

Three.Eat a lot greater Water- it's far encouraged to devour extra amount of preferred water. Drink water whenever a yearning hits. And, moreover try to assure you are taking water supply all day . This can assist you to manage your craving.

Keto x Fit opinions

On this time infinite individuals are experiencing overweight headaches and simply multiple operating strategies providing them reprieve from this stubborn problem. So, here we are going to speak about an effective weight reduction strategy and complement and that Keto x Fit this follows the keto weight-reduction method and made for faster ketosis impact. Getting more in shape through ketosis is a great notion, yet accomplishing it at your very very own isn’t easy, and there's need guide, and the Keto x Fit can bolster you.

Where to shop for Keto x Fit?

You should purchase this item just through its reliable merchant site. At present you may get Keto x Fit, so hustle just a piece and get it at this second.

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aurther76s-blog · 5 years

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Hammer Of Thor Male Supplement 60 Capsules

Hammer Of Thor

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carrotlunch07-blog · 5 years

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Yogurt and Oats for Breakfast

Yogurt is a super versatile ingredient or dish in itself. This recipe for yogurt and oats contains all kinds of extra goodies to help you start the day right.

You love yogurt. It’s a health food, isn’t it? It’s even what they call a super food. But, is it really all it’s cracked up to be, or are there some things you should take into consideration when you choose yogurt to enjoy at home?

Yogurt has long been considered a healthy food to enjoy on a regular basis. Not only is it high in protein and important nutrients, but it also can aid digestion, boost your immunities, protect against osteoporosis, and promote heart health and a healthy weight.

However, for years yogurt companies have stuffed their yogurts with sugar and additives making it a little less impressive as a healthy food. The junk they put in can detract from some of yogurt’s innate benefits.

So, how can you enjoy yogurt without all the bad stuff?

Buy or make it plain and dress it up yourself.

Yogurt: Health food or junk food?

As you know, over the last few years I’ve been doing some serious food reading. Not about cooking per se, but about nutrition, portion control, eating habits, our food sources, government regulations on food, and the way marketers try to get us to buy stuff. It has been an education to be sure.

Some of the books that have had a tremendous impact in how I think about food include:

It’s through the reading of these books that I’ve made slow shifts in how I shop and cook and in how my family eats. We’re not as “crunchy” as they come, but we don’t eat exclusively out of a box, either.

Slowly but surely, I’m making changes to improve my family’s diet without busting our budget. I cook more from scratch, and we try to avoid chemicals, artificial ingredients, processed sugars, and unfermented soy. I am working on making healthy eating easier over all.

One of the new wrinkles in this healthier eating paradigm, has been to examine the yogurt we eat.

Yogurt has always been one of my very favorite breakfast foods. In my non-pregnant and nursing years, I haven’t really been a milk-drinker, so yogurt and cheese help me keep up on my calcium.

Years ago I was a diehard Yoplait or La Creme fan. Coupons and sales were plentiful for those items so I could keep the refrigerator stocked to the brim, buying as many as 60 cartons at a time. I thought that I was buying “health food.”

It was only later when I started to reduce our intake of processed sugars and processed foods in general that I found out how SWEET these yogurts actually were. Plus, often they had all kinds of ingredients I couldn’t pronounce.

How to switch to plain yogurt

So, I made some changes. I started buying large 32-ounce cartons of plain, or sometimes vanilla, yogurt, preferably Cascade, Mountain High, or Fage brands.

Not all my kids liked that change. But most of them have gone along with it, especially when honey or maple syrup is drizzled over the top. Occasionally I buy Trader Joe’s vanilla and blueberry cups, but not often.

If you or yours are slow to be won over to plain yogurt, consider one or more of the following toppings for plain yogurt:

maple syrup

honey

jam

fruit syrup

fresh fruit

granola or nuts

It may take some time, but you’ll be a convert before too long.

Uses for plain yogurt.

Plain yogurt is an incredibly versatile ingredient to keep on hand.

It’s great to use in baking instead of buttermilk. Just mix half yogurt and half milk as your buttermilk substitute.

Use it as a thickener in smoothies.

Mix it with whipped cream to reduce the fat and increase the protein in your favorite sweet topping.

Substitute it for sour cream in recipes to give an equivalent tang without all the fat.

Can you make yogurt at home?

Believe it or not, it’s incredibly easy to make yogurt at home! A few years ago I experimented with making yogurt myself. One night I tested two different methods:

I also read about the microwave/oven and cooler methods, but decided to go with these first two methods. The next morning I compared the yogurts I had made. They were like Laurel and Hardy, one was thick, the other thin.

The slow cooker method was good, but thin like buttermilk. Folks suggested that I strain the yogurt to thicken it, but it was so thin, the yogurt went right through the sieve. I used some in baking and churned the rest into frozen yogurt.

The yogurt incubated on the heating pad was thick and creamy. Since we like THICK yogurt, you can guess that I’m a fan of the heating pad method.

Try them both out and see for yourself which you prefer. I originally tested with whole milk, but have since made homemade yogurt with nonfat milk and it turned out fine and thick, albeit a little on the tart side in comparison.

My preferred method for making homemade yogurt is to combine 1 quart milk, 1/4 cup powdered milk, 2 tablespoons yogurt with live cultures, and to incubate it for 5 hours according to the heating pad method.

Enjoy Yogurt and Oats for Breakfast.

As a born Francophile, I’ve loved reading The French Women series by Mireille Guiliano and have been encouraged by many of the suggestions she has to offer for life, work, and good eats.

One of those habits that I’ve adapted for my own is what Ms. Guiliano calls “Magical Breakfast Cream”. I can’t vouch for its magical properties, but I know that I like it, at least how I tweaked it.

I’ve made some significant changes to her recipe. Her recipe calls for shredded wheat cereal instead of oats, flax seed oil instead of meal, and orange instead of lime, as well as the addition of ground nuts. My tweaks are thanks to what I normally stock in my pantry.

This variation has become my daily breakfast, packed with protein and filling enough to get me through the morning.

Yogurt is a super versatile ingredient or dish in itself. This recipe for yogurt and oats contains all kinds of extra goodies to help you start the day right.

Cuisine: American, French

Keyword: oatmeal, oats, yogurt, yogurt and oats

1/2 cup plain greek yogurt

2 tablespoons rolled oats not cooked

1 tablespoon chopped roasted almonds

1 teaspoon flax seed meal

the juice and pulp of half a lime

1 teaspoon honey

In a small bowl, layer the ingredients in the order listed. Stir or not, depending on how you like it.

Level up your meal planning and prep.

Need a little extra motivation to get on your meal planning game? Want to make lunch packing less of a drag? Creating a kitchen survival kit to help you WIN in the kitchen this school year.

I’d love for you to join me for the next Mom’s Kitchen Survival Workshop!

Together, we’ll create a plan to help you get dinner on the table every night, fill your freezer with wholesome snacks and breakfasts, finesse your lunch-packing skills, and even make sure you get a daily dose of MOM food.

Learn more here so that when registration opens, you won’t miss out.

Source: https://goodcheapeats.com/2018/09/morning-yogurt-and-oats/

#read more #see more #check it out #interesting #learn more

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mccabesanders24-blog · 5 years

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Keto / Ketosis / Ketogenic: Diet And Nutrition

When you wake up, follow the instructions you are able to shake first thing in the morning. For breakfast, get yourself another protein shake and eat a cup of fruit or alternatively a high protein meal. Eggs, bacon, yogurt, the normal kind not the sugar packed yogurt, some fruit, or even vegetables if you need. No carbohydrates or sugar of any kind, and simply low fat milk or water do you need more another drink other when compared to shake. The keto guidelines I tried, but just will not work for me because Function out some sort of bit and enjoy to have carbohydrates of some sort for momentum. It may work for some people, however in my opinion if the working out hard, the keto guidelines simply won't work (for me anyway!) However, it is mostly a good diet to do cyclically. An excellent low carb ketogenic diet generally known as the cyclical ketogenic diet. The diet breaks to the amount of protein, carbs and fat into what called macros. These macros help you distribute just how much of each source of calories as well as eat re-decorating . amount everyone meal. Probably the most breakdown for calories from protein, carbs and fat is a 65% fat, 30% protein, 5% carbohydrates ratio. Motive for the dishes are called a cyclical ketogenic diet is they we spend 5 times of the week doing a low-cost carb phase and the actual next 48 hours is a highly regarded carb, or carb up, phase. So, if you were making an attempt to get pregnant with your baby boy, you will want to have a high pH to increase odds for the boy sperms. One technique to accomplish task quite by modifying your diet to alkaline foods and try to eliminate acidic objects. Just five to six weeks after delivering her daughter Honor, Jessica Alba famously lost 25 of her 40 lbs of baby weight. Investigating her diet, there is certainly not fancy or challenging about following this ketosis diet plan menu for women. Right now there are easy ways to kick along the flavor without changing medical value. Examine these easy modifications to her to be able to create person post-baby body plan. Not much a new mum? You can still take benefit from these healthy ideas. Will it take some getting used to? https://rpxmaleenhancement.net/ . It can do take a few weeks to get your body accustomed to eating in this approach and battling the carb cravings. Be persistent and physical activity some self-control. You will win regarding end so think continual and take on the attitude of a finisher. It been announced all diets and training session . programs work. It the people who choose not perform them. Buying your mental attitude together and learning the way to think permanent will become the key to your ultimate success on dieting. FRUITS. Exactly like vegetables, fruits can be eaten as frequently during the day at three to six servings. Most fruits are natural complete body detox wonders. Apples, bananas, kiwi, papaya, watermelon, and sweet potato are also delicious. Avoid grapefruit though as it is said to contain an element that be patient the liver functions. To stop these things, the individual concerned really should be encouraged carry out exercises frequently. To minimize the weight gain side effects, the carbohydrates ought to be introduced in to the regular diet gradually. Never change your food intake abruptly simply because this could have radical effects to the body system. You may also get upset by gradually introducing the improvements. After the carbohydrates are re-introduced, you must to reduce the ingestion of fats. Your own will in contrast to a method to obtain excess usage of calories. You can start with vegetable recipes with breads, rice, or pasta.

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diabeticbreakfast3-blog · 5 years

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Diabetic Diet and Guidelines

cinnamon for diabetes

What exactly is diabetic diet? Is presently there only 1 or many? Just what does some sort of diabetic diet program consist of? All of these concerns and more will possibly be responded to in this content.

cinnamon for diabetes

A diabetic eating habits will be an eating plan as well as diet plan recommended for folks with diabetes mellitus in order to assist them in maintaining their blood sugar.

Any diabetic diet is scientifically called Medical Nutrition Remedy. Its rich in vitamins and minerals, low in excess fat and also calories and rich in greens, fruits and whole spore. In this diet, individuals are generally encouraged to have moderate sums of food and adhere to regular mealtimes.

The value of ingesting dietary fibers is emphasized an ideal weight loss plans and it is also told me carbohydrates eaten together with linens results in a new lower glycemic reputation (level of sugar inside blood) than the same level of carbohydrates otherwise consumed only.

It has been proposed that in between 40 to be able to 65% regarding calories really should be obtained from glucose, although the American Diabetic Relationship in 1994 suggested 62 to 70%.

This specific last mentioned recommendation has been recently criticized simply by various men and women who rather canvassed the low carbohydrate diet. Rich K Bernstein is 1 involving such individuals. His or her own diet regime limits carb intake to be able to 30 gr per day in addition to physically demanding muscle building exercise along with frequent blood glucose tracking.

Futurologist Ray Kurzweil who also was earlier diagnosed using diabetes likewise promoters any carbohydrate intake of one particular sixth of total everyday caloric load.

Taking some sort of "cue" from the truth that a diet full off dietary fiber has already been shown to be quite beneficial, studies have recently been manufactured on vegan eating plans (diets of vegetarians). These kinds of research shows that such diet program not merely also help for you to lower hemoglobin A1C in addition to LDL quantities but in addition advanced glycation ending goods. Glycated end tools are necessary protein or lipids which usually possessing been exposed to all kinds of sugar grow to be glycated (covalently cemented using a sugar molecule with out the prevailing action connected with an enzyme).

Within the uk however, there is the Take in Properly plate which is usually the countrywide food information designed to aid BRITISH citizens have a balanced balanced diet. It is definitely using the basic five foodstuff groupings and the manual stipulates the proportion of a new person's plate that ought to be created up of each meal party.

Thus Fruits as well as vegetables - 33%, Loaves of bread, rice, potatoes, plata and also other starchy foods : 33%, Milk and additional dairy food - 15%, Various meats, species of fish, egg, beans along with other nondairy sources associated with protein - 12% in addition to foods and refreshments large in fat or carbohydrates - 7%.

It is actually popular that the next group nevertheless should become whole grain-that will be complete wheat bread, brown almond etc. and not sophisticated embryon like white loaves of bread as well as white rice. Just where this is certainly so and impact in mind how the eating habits falls within the boundaries of the recommended arrangement regarding between 40 to help 65% calorie to end up being obtained from carbs, the item can be said which it is also an excellent diet for diabetics.

Furthermore the United States Section of Cultivation (USDA) have got the MyPlate diet guidebook which replaced typically the USDA's pyramid guide in August 2, 2011. It can be generally a plate prepare demanding that 30 percent of your meal be grains, 45 percent vegetables, 10 pct fruit, and 20 per-cent protein. A few dairy (product), such as a a glass of milk or the natural yoghurts cup is additionally included.

This treatment solution was adjusted by the Harvard University of Public Health inside their Harvard Healthy Eating Platter. Their revision features one much more percentage increase of fruit and vegetables over fruits whilst as well balancing healthy protein and also grains as equal groups in the plate.

On often the other hand the Us Diabetic Association recommends that you simply create your own area through these simple methods;

"Using your current dinner dish, put any line lower the middle of home plate. Then on one aspect, slice it again thus you could have three portions on your platter.

a single. Fill the largest segment with non-starchy vegetables for example:

spinach, carrots, lettuce, shades of green, cabbage, bok choy natural beans, broccoli, cauliflower, tomato plants, vegetable juice, salsa, red onion, cucumber, beets, okra, mushrooms, peppers, turnips

2. At this point in one of the actual small sections, placed grain and starchy food these as:

whole grain loaf of bread, like whole wheat or even rye whole fiber, high-fiber cereal cooked cereal such since oatmeal, grits, hominy or perhaps cream of grain grain, pasta, dal, tortillas cooked properly beans and peas, this kind of as pinto beans or maybe black-eyed peas potatoes, environment friendly peas, corn, lima espresso beans, sweet potatoes, winter lead capture pages low-fat crackers, snack debris, pretzels and light fat free popcorn

several. Then in the particular other tiny section, fit your necessary protein such while:

chicken or poultry not having the skin fish for instance tuna, salmon, cod as well as catfish other seafood including shrimp, clams, oysters, crab or mussels lean reduces of beef and put such as sirloin or even pig loin tofu, ovum, low-fat cheese

Add some sort of serving involving fruit, a new serving connected with dairy or perhaps both as the meal approach allows.

Pick healthy fat in a small amount. For cooking food, use natural skin oils. For green salads, some wholesome additions usually are nuts, plant seeds, avocado along with vinaigrette.

To finish your meals, add a reduced calorie beverage like water, ill-flavored teas or coffee".

In phrases of dish times, as a diabetic, it has been explained in Daughters ken, He and Judd that typically the length of time just before meals that one ought to inject insulin would count on the type associated with insulin one is including. Whether it is extended, medium, or quick operating insulin.

For instance just where a very low blood carbs and glucose reading just before going to bed of below 6 milimoles per liter (108 mg/dL) is evidenced, it is usually suggested the fact that patient must take some longer working carbohydrate before going in order to bed to prevent evening hypoglycemia (abnormally low degrees regarding blood sugar).

Currently so far as the don'ts move, seeing that concerns alcohol, this is recommended that folks having diabetes who acquire insulin or other treatment these kinds of as sulphonylureas should not necessarily have alcohol on a great empty tummy. The purpose for this is that will liquor interferes with glycogenesis (the means of storing sugar and carbohydrates in the form involving often the polysacharride called glycogen) within the liver and many drugs prevent hunger pangs. This in addition to be able to weakened memory, judgement in addition to attention caused by a few drugs can cause hypoglycemia.

Permit us now take into account several specific diets. There are numerous as well as all have at a single time or other been incredibly popular. These continue to appreciate varying degrees of appui, though some more as compared to other folks.

The low Carbo diet

This specific diet advocates in which the removal of carbohydrate food from the standard diet plan could help reverse diabetes. Next this removing, the diet regime would consist of oily foods such as insane, hybrid tomato seeds, meats, fish, essential oils, as it, avocados, olives and also fresh vegetables. Fat would turn into the major energy supply and insulin level of resistance relevant complications would decrease.

Often the high Fiber diet

Demonstrating better results than the actual American Diabetic Association advised diet, this specific diet is claimed to control blood sugars levels with all the same efficiency as mouth diabetes medications.

The Paleolithic diet

Premised on what our old individual ancestors likely had through the Paleolithic age along with as a result that they enjoyed diabetes (among other diseases) free well being, the Paleolithic diet is made up mostly connected with lean various meats, nuts and fruits. Lab tests show that this diet program improves glucose tolerance throughout humans with diabetes including humans with ischemic cardiovascular disease and glucose intolerance.

The actual Pritkin diet

Is produced up generally of fruits, whole grains, veggies in addition to the like. It is definitely high in fiber as well as carbohydrates. It bills it is high carbohydrate articles nonetheless by including workout because part of its agreed program.

The G. I actually. eating habits

Aims at reducing the glycemic index associated with a persons diet plan along with a view to aid the user inside the command of his/her diabetes. In this article multi-grain and sourdoughs, beans and whole grains- foodstuff that are converted a lot more slowly for you to glucose with the blood stream be replacement for others just like whitened bread and taters baked a certain approach.

One should definitely not furthermore forget the vegan diet regime which has an capacity to increase glycemic management similar to the MUNCUL diet.

The Newcastle Diet regime

Lastly it is well worth mentioning the Newcastle diet program. Although strictly communicating, that may not be the particular sort of eating habits just one continues with after the first objective has been achieved, it is worth bringing up.

The diet is based around people who seek to help bring their particular blood glucose levels back to standard and so formally, "cure" their diabetes. The diet plan is actually a liquid one made up of carbohydrate, protein, fat, vitamin supplements, minerals and trace factors. It provides 600 calorie consumption per day and is supplemented by three or more portions regarding non-starchy greens, thereby delivering total fat laden calories to 700 a day.

The particular diabetic fighting aspect of the diet plan is premised on typically the fact this its minimal calorie base, results often the individual losing weight. From the belly, this implies that the liver and also pancreas are less back logged together with fat and since such the pancreatic will be more effective in creating insulin whilst the lean meats is way better able to behave to it.

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paleorecipecookbook · 6 years

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Do You Need to Increase Your Daily Carb Intake?

Are you an advocate of the low-carb lifestyle or the ketogenic diet? If you’ve been experiencing problems like fatigue, constipation, or a weight loss plateau, it could be a sign that it’s time to increase your daily carb intake.

In this article, I’ll discuss how to figure out your ideal carb intake—and I’ll talk about when it makes sense to stay low-carb.

Who Should Avoid a Low-Carb Diet?

Carbohydrates and fat are the two primary energy sources for your body. Carbs also fill a variety of important roles in your health and are a great source of antioxidants and micronutrients.

There are also a handful of life stages and health conditions for which low-carbohydrate diets are not recommended. If you fall into one of these categories, I recommend you increase your daily carb intake. Otherwise, you risk harming your health.

Are you following the low-carb diet trend? While kicking refined sugars off your plate is a great step, in some cases, restricting your daily carb intake too much can harm your health. Check out this article to find out if you’re eating enough carbs.

Pregnant and Lactating Women

Pregnancy is not the time to experiment with this type of diet. In fact, traditional cultures have long understood the importance of optimal nutrition and carbohydrate intake during the preconception period, pregnancy, and lactation.

Weston A. Price, who traveled the globe in the early 20th century studying the dietary habits of traditional cultures, noted that women in African tribes were strongly encouraged to eat two carbohydrate-rich grains, linga-linga (a botanical relative of quinoa) and red millet, during pregnancy and the nursing period. (1) These people understood, through the transgenerational passing of accumulated wisdom and experience, that carbohydrates were crucial for women during these time periods.

We now understand on a scientific level that carbohydrates are necessary during pregnancy.

They ensure optimal brain growth and development in the fetus. A lack of carbohydrates and overall energy during the preconception period and pregnancy, as observed in the famous studies of children conceived and born during the Dutch Hunger Winter of WWII, reduces the amount of glucose available to the fetus. This ultimately results in smaller infant size and impaired mental health and metabolism later in life. (2, 3)

Furthermore, research has linked a high-protein, low-carbohydrate diet during pregnancy to increased cortisol in offspring. (4) Alarmingly, following a ketogenic diet during pregnancy also reduces the size of the child’s critical brain regions and has other effects on their brain’s structure. (5) The long-term health implications of these changes remain largely unknown, but it is reasonable to say that low-carb diets are best avoided during pregnancy.

The harmful effects of low-carb diets on infants are not limited to preconception and pregnancy; a low-carb diet during lactation may alter milk production and composition and reduce infant growth. (6)

Based on this evidence, pregnant and lactating women should aim for a moderate carbohydrate intake, which I define as approximately 30 percent of your total calories.

For more information about the complex role that carbohydrates play in pregnancy, check out my article “Do Low-Carb Diets During Pregnancy Increase the Risk of Birth Defects?”

Children

Low-carb diets are not recommended for children. Sometimes, children with gut issues such as small intestinal bacterial overgrowth (SIBO) or irritable bowel syndrome (IBS), or neurobehavioral disorders such as autism or ADHD, are put on reduced-carbohydrate diets by their well-intentioned parents to control gut dysbiosis or manage blood sugar. This is problematic. Carbohydrates are required to fuel weight gain and brain development in growing children. They’re part of the healthy diet kids need to thrive.

While adults can thrive on low-carb diets that strictly limit calories from carbs because they are no longer growing, kids can’t.

In fact, children who have to rely on dietary protein and fat for energy often don’t grow or function as well as their counterparts. They may even overproduce toxic by-products of protein catabolism, such as urea and ammonia.

If your child is struggling with gut or attention issues, focus on balancing his or her blood sugar with a diet that includes complex carbohydrates, healthy fats, and protein, along with interventions that correct dysbiosis and optimize brain function. Don’t cut out carbohydrates.

Athletes

When we eat foods containing glucose, some of that glucose is used to build a branched polysaccharide called glycogen. The liver and skeletal muscle are the primary sites of glycogen synthesis in the body. Along with fat, glycogen serves as an important energy substrate during exercise.

The cyclical depletion and repletion of muscle glycogen that occurs in athletes often requires a high carb intake to sustain. In many athletes, carbohydrate intake has a direct impact on their ability to perform well in their chosen sport. (7, 8) However, the amount of carbs athletes need each day depends on several factors, including:

Sex

Degree of metabolic flexibility

The type of physical activity being performed

Do All Athletes Need to Eat High-Carb Diets?

For decades, the prevailing dogma in sports nutrition has been that endurance athletes need to eat large amounts of carbohydrates to continually replenish their glycogen stores. However, new research indicates that ketones, organic molecules produced by the liver when it breaks down fat for energy, are ideal fuel sources for the low-intensity, long-range exertion of endurance sports. (9, 10, 11)

This new research—and the experiences of a growing number of athletes who are crushing it on ketogenic diets—suggests that low-carb diets may be safe and effective for endurance athletes.

However, the caveat is that most of the research on ketogenic diets in endurance athletes has been performed on men—women are sorely underrepresented. This means that we can’t necessarily conclude that female endurance athletes will respond favorably to this type of diet. Endurance exercise frequently disrupts the delicate hormonal balance in female athletes; a low-carb diet may further stress the endocrine system and contribute to the “female athlete triad,” a constellation of symptoms like:

Insufficient calorie intake

Amenorrhea

Osteoporosis

And, while endurance athletes may thrive on a low-carb diet, activities that involve explosive movements, such as martial arts and CrossFit, are highly glycolytic and usually require a higher carbohydrate intake.

The takeaway here is that every athlete’s carbohydrate needs are unique.

If you’ve been on a low-carb diet for months and are struggling in your workouts, it may be time to increase your daily carb intake. Even going from a low-carb to a moderate-carb diet can produce significant gains in strength and endurance.

For reference, the low end of carb intake for athletes is approximately 20 percent of total calorie intake, whereas the high end is 30 to 40 percent of total calorie intake. Athletes need to experiment to find their carbohydrate intake “sweet spot” that fuels their chosen sports while also supporting the health of their minds and bodies over the long-term.

People with Hypothyroidism

The amount of carbs you eat each day has a significant effect on thyroid function. Insulin, which is needed for the conversion of inactive T4 to active T3 hormone, is secreted by the pancreas in response to ingested carbohydrates. Insulin levels are generally low on low-carb diets. If you’ve been eating low-carb for a while and are struggling with hypothyroid symptoms like cold hands and feet, thinning hair, constipation, and fatigue, you may want to consider increasing your daily carb intake.

Those with HPA Axis Dysregulation

The hypothalamic–pituitary–adrenal (HPA) axis is the body’s central stress response system. HPA axis dysregulation is triggered by chronic stress that erodes the body’s resilience and metabolic reserve. It leads to changes in the output of hormones and neurotransmitters such as:

Cortisol

DHEA

Melatonin

Epinephrine

High cortisol is a common problem for people with HPA axis dysregulation, and low-carb diets may exacerbate the problem because they increase cortisol. (12) Slightly increasing your carbohydrate intake may be a helpful adjunct treatment in a comprehensive plan designed to correct HPA axis dysfunction.

How to Figure Out Your Ideal Daily Carb Intake

There is no one-size-fits-all approach to carbohydrate intake. In The Paleo Cure, I broke down different carb intakes by percent of total calories and grams per day and included indications for each level of intake.

Carb intake as a percentage of total calories Carb intake for men in grams based on a 2,600-kcal diet Carb intake for women in grams based on a 2,000-kcal diet Consider this diet if you: Very low carb <10% <65 g <50 g Have neurological issues (like epilepsy or Alzheimer’s disease or severe blood sugar problems) Low carb 10–15% 65–100 g 50–75 g Are trying to lose weight, regulate blood sugar, correct mood disturbances, or fix digestive problems Moderate carb 15–30% 100–200 g 75–150 g Are generally healthy and want to maintain your current weight, or you are suffering from HPA axis dysregulation, hypothyroidism, or familial hypercholesterolemia High carb >30% >200 g >150 g Are an athlete or highly active person, are trying to gain weight or muscle mass, have a fast metabolism, or are pregnant or breastfeeding

Take a look at this chart and get a feel for which category best fits your needs. Once you have selected a category, use the three-step process below to determine your ideal daily carb intake.

1. Consider Your Current Health Status

It is important to consider your current state of health when figuring out your optimal carbohydrate intake. For example, someone who is pre-diabetic or diabetic is likely to reap more benefit from a low-carb diet than an athlete with well-controlled blood sugar.

Another important aspect of your health to consider is your digestion. Does eating carbs give you gas, bloating, diarrhea, or constipation? If so, limiting your intake, even for a short period of time while you pursue treatment, may be useful. If you struggle with HPA axis dysregulation, are a woman looking to optimize your fertility, or are pregnant or breastfeeding, then you should aim for a moderate carbohydrate intake.

2. Determine Your Daily Calorie Needs and Calculate Your Ideal Carb Intake

The first step here is to determine your daily calorie needs. You can use a tool such as this BMR calculator from Many Tools. Once you have a value for your calorie needs, you can experiment with different ratios of carbs in your diet.

For example, if your daily energy needs are 2,000 calories and you’d like to aim for a moderate carb intake (30 percent of total calories), multiply 2,000 by 0.30. This comes out to 600 calories from carbs per day. Next, with the understanding that there are 4 calories in a gram of carbohydrates, divide 600 by 4 to get 150 grams; this is the number of grams of carbs you should eat per day.

3. Track Your Daily Carb Intake

Use an app, such as MealLogger or Eat This Much, to help you track how many carbs you eat in a day. Document how you feel either in an app or food journal.

One of the benefits of using Eat This Much is that the app can adjust your macronutrient percentages and automatically generate meal plans for you that fit within those parameters. This makes it easy to experiment with different carb intakes, track your results, and change course if needed.

When a Low-Carb Diet Is a Good Idea

While it makes sense for some people to eat more carbs, they can be problematic for others. Low-carb diets can help people with:

Blood sugar issues

SIBO

Gastroesophageal reflux disorder (GERD)

Neurological disorders

Mental health disorders

Polycystic ovary syndrome (PCOS)

Some forms of cancer

If you have one of these health issues, eating more carbs may not be the right choice for you.

You Are Overweight or Obese

A growing body of research indicates that low-carbohydrate diets are useful for promoting weight loss. (13, 14) Eating low-carb encourages weight loss by spontaneously reducing calorie intake, stabilizing blood sugar, and boosting insulin sensitivity. These diets also tend to be higher in protein, which has satiating effects and decreases your appetite and food intake.

You Have Blood Sugar Imbalances

Blood sugar imbalances have several harmful effects on the body. Elevated blood sugar promotes chronic inflammation, which is a risk factor for many chronic diseases, including:

Type 2 diabetes

Alzheimer’s disease

Heart disease

Cancer

Diets high in refined carbohydrates promote chronically elevated blood sugar, which may eventually morph into insulin resistance or diabetes. A high refined carbohydrate intake can also provoke reactive hypoglycemia, a condition in which blood sugar drops too low following a meal, resulting in anxiety, dizziness, shakiness, hunger, and brain fog.

If you are prone to high blood sugar or blood sugar fluctuations, you may want to eat fewer carbs in a day. That will help stabilize your levels and prevent the symptoms associated with the blood sugar “roller coaster.”

You Have a Neurological Disorder

Research indicates that blood sugar dysregulation plays an important role in neurological disorders, including Alzheimer’s disease, Parkinson’s disease, and ALS. In fact, Alzheimer’s, Parkinson’s, ALS, and dementia all respond favorably to a ketogenic diet. Ketogenic diets are very low in carbohydrates and cause the body to rely on ketone bodies rather than glucose for energy. (15, 16, 17)

You Suffer from a Mood Disorder

Blood sugar regulation is closely tied to mood and mental health. Research has found that a high sugar intake and poor glycemic control (i.e., blood sugar swings) negatively impact mood and psychological health. (18, 19) Interestingly, the ketogenic diet has demonstrated effects similar to antidepressant drugs, suggesting that following this type of lifestyle may benefit people with mood disorders. (20) However, some people experience increased anxiety on a low-carb diet, so ultimately, you’ll need to experiment to determine what best supports your mental health.

You Have PCOS

Between 5 and 10 percent of women of childbearing age in the United States have PCOS, making it one of the most common hormonal disorders in women. Adopting a low-carb diet can be a beneficial approach to PCOS because it alleviates the hallmark symptoms of the disease. It promotes weight loss, reduces free testosterone and the LH/FSH ratio, and decreases fasting insulin. (21, 22)

You Have a Digestive Disorder

People with SIBO and GERD often find that carbohydrates exacerbate their digestive problems. A restricted intake of fermentable carbohydrates, particularly FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), can work wonders to reduce symptoms of GI distress. However, some people with SIBO and GERD do fine with moderate amounts of starches like white rice and plantains. If you have SIBO or GERD, self-experimentation can help you determine if low-carb works for you.

You Have Cancer

Some (but not all) research suggests that low-carbohydrate diets may be beneficial in the treatment of certain cancers. Cancer cells require glucose for fuel. The theory is that by reducing glucose intake, it may be possible to “starve” cancer cells and inhibit their survival and proliferation. (23) While not all cancers respond, low-carb diets have demonstrated good results in brain, prostate, and colon cancers. (24, 25, 26)

Now, I’d like to hear from you. Do you follow the low-carb lifestyle? What’s your daily carb intake? Are you thinking of switching to a moderate- or high-carb diet? Let me know below in the comment section!

The post Do You Need to Increase Your Daily Carb Intake? appeared first on Chris Kresser.

Source: http://chriskresser.com October 04, 2018 at 08:06PM

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beautyfit · 2 years

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How protein powder for women can Improve your health?

Each and every cell in the body needs protein in order to function properly. Proteins are used by the body to create and repair tissues. The nutrient is also required for the creation of blood, muscle, skin, cartilage, and bones. Every woman needs to consume 0.8 grammas of protein daily that cannot be obtained from her diet. A protein powder is useful in this situation. It gives the body strength and has various positive health effects.

Benefits of consuming protein powder for women:

Weight Reduction: By burning all the body stored fat and generating energy, the best protein powders for weight loss can prevent your body from entering a stage of metabolic slowdown. You may encourage your body to go into a higher stage of metabolic activity by combining a healthy protein intake with a regular exercise routine.

Promotes Muscle Gain: By increasing the body's muscle content and reducing fat, protein supplements can help women gain weight. For those who have been identified as having health issues including eating disorders, anorexia, malnutrition, etc., this may be advantageous.

How to determine whether you are getting enough protein?

While consuming insufficient protein can have drawbacks, long-term lack can cause physical discomforts, particularly in females. Following are a few warning indications that you may not be consuming enough protein for women:

1. Regularly feeling peckish.

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3. Slow wound healing.

4. Feeling especially weak or exhausted.

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6. Brittle or broken nails, dry skin, and damaged hair.

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dynimest · 2 years

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parkwolff5-blog · 6 years

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mangohealth · 6 years

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My 13 Favorite Low-Carb Foods (and 3 to Avoid)

Finding low-carb foods that actually taste good and aren’t chock full of fake, chemical-laden ingredients is a tough pursuit—one I’ve been on since I was diagnosed with Type 1 diabetes nearly twenty years ago. But I never gave up! And now I’m going to share a few of my favorite products and recipes that will help you keep your carb intake low, keep your tastebuds happy, and fill your body with mostly whole, real delicious food!

Soft & Fluffy Bread Rolls from The Diet Doctor (recipe)

These are a staple in my house. I eat two or to three small rolls every day and let me tell you, not only do I not need insulin for them (unless I melt some chocolate chips on top in the microwave), they also make your digestive tract sing thanks to all that fiber. While you may have to do a little shopping around to get the right ingredients (I highly recommend ordering Anthony’s almond flour and psyllium husk on Amazon for a good price), once you make them the first time, they become really easy. I make a double batch every few weeks and store them in the fridge and freezer so I can eat them every day!

Edamame Fettuccine Pasta from Seapoint Farms (product)

I’ve tried a lot of low-carb pastas. And there are a few good ones out there, but...this one is the best. First of all, you could eat half the box and only consume 22 grams of non-starchy carbs after subtracting the dietary fiber. The texture, the taste, the fact that you can’t over-cook it and accidentally turn it into mush—it’s just so good. Even my stubborn father-in-law ate it and loved it! Honestly, I won’t bother buying any of my former low-carb pasta choices because this one is so exceptional.

Edible Cookie Dough from Lions Pack (product)

This peanut butter based “dough” is scary delicious. And sure, if you eat the whole jar, the carb count isn’t low anymore, but if you keep this tucked in the fridge for a spoonful (or two) after dinner each night as your “dessert,” the carb content is wonderfully low for something that tastes like a strawberry poptart or a s’more or a cinnamon roll or...Oreos!! Every flavor is gluten-free and vegan, and the flavor options are endless. It’s not cheap, but if it helps you stay on track and avoid the real Oreos, it might become a worthwhile staple in your home.

Bread, Bagels and More...from The Great Low-Carb Bread Company (product)

I love everything this company makes, but am especially impressed by the bagels -- which even my husband liked. Their breads are soft, fluffy, and look and taste like bread. Their low-carb recipe secrets focus primarily on a highly effective combination of oat fiber, almond flour, flax meal, and stevia. Did I mention many of their products are also gluten-free? Their hamburger buns and pastas won’t take away from enjoying those classic meals. They even have low-carb soft-pretzels. You’ve gotta check these out. Delicious, I promise!

Discover Chocolate from Discover Confectionery (product)

Oh, this stuff is good. Many of their flavors are deliciously unique (probably because this is a UK-based product), and it tastes and feels and looks like real chocolate! An entire bar will deliver about 13 grams of low-impact carbs, and is filled with real food ingredients--not chemicals and fake junk. The only flaw of this product is the price.

Flaxseed Muffin in a Mug from a variety of sources (recipe)

This muffin is one of my morning go-to recipes. It takes less than 5 minutes to make a single serving. It’s full of real ingredients, super healthy fats, lots of fiber, and sometimes...chocolate chips! Mix ingredients in a dry coffee mug. Microwave for 70 seconds. Pop it out onto a plate. Cut into 3 slices and add a little butter or...whatever! My favorite version of this includes a tablespoon of chocolate chips to get my chocolate fix without breaking the “carb bank.”

Quest Protein Bars from Quest Nutrition (product)

While I wouldn’t want to encourage using protein bars as a meal replacement (‘cause let’s be honest, they are definitely not made of “whole” food ingredients), these are a great go-to if you’re trying to avoid real desserts, or when you need on-the-go “Oh, my gosh, I’m starving” kind of food from the bottom of your bag. They come in a billion flavors, including birthday cake, cookies ‘n cream, and cinnamon roll. After subtracting the fiber, the remaining carbs are pretty low-impact, and they’re plenty satisfying.

Spiralized Veggies from a variety of sources (product)

Even if you don’t have the “as seen on TV” veggie spiralizer, you can buy pre-spiralized zucchini and carrots to make a your own low-carb “pasta.” (Yes, carrots contain some carbs, but hose carbs are coming from a source that’s a whole food, high in fiber, and packed with essential vitamins.) You can find them in the fresh produce aisle at your grocery store, or in the freezer section at Trader Joe’s, along with frozen cauliflower rice. Simply throw them in a large saute pan with a little oil, add some herbs or sauce, and you have a low-carb and super healthy “pasta” dish.

Really, Really Easy Breadsticks from Kirbies Cravings (recipe)

Ditch the starchy breadsticks and even the pizza crust and make this effortless zero-carb flatbread instead. Literally, you just toss eggs, cheese and herbs into a food processor. Zap zap zap. Pour that batter onto parchment paper in a cookie pan. Bake. Voila!

Chia Seeds from a variety of sources (product)

Chia seeds are definitely trendy these days, but for a good reason: you can make delicious breakfast or dessert pudding with this little seed from Mexico. Soak in just a couple tablespoons overnight in your milk of choice (low-carb milks like coconut or almond would be ideal), and by morning you’ll find you have a thick cup full of chia seed pudding that only contains about 1 gram of carb after subtracting the fiber. You can make it sweeter with your preferred alternative sweetener, or jazz it up with a little peanut butter and a tablespoon of real chocolate chips. Checkout more easy recipe ideas from GnomGnom.

Zucchini Pizza Bites from LowCarbYum (recipe)

Honestly, you don’t even need to know how to read to make these. It’s so easy, and so customizable, too! Chop zucchini into medium-thickness slices and top with a little pasta sauce (check your label closely to avoid buying a high-sugar sauce), a little cheese and 1 slice of pepperoni per slice of zucchini. Pop them in the oven until the cheese is fully melted—delicious low-carb pizza night. Kids will like them. Picky husbands who don’t care about their carb intake will like them. I haven’t offered them to my father-in-law yet, but I bet he might even enjoy them, too!

Romaine Lettuce! No...seriously! Swap it for all bread....

The easiest way to cut the processed, starchy carbs from a sandwich or tacos or even a hamburger is to simply keep a giant stash of romaine lettuce in your fridge at all times. Lay strips of bacon with chopped tomatoes and mayo on romaine for a low-carb BLT. Ditch those corn-laden taco shells and turn Mexican night into a fresh crunchy salad by filling a bowl with fresh crunchy romaine lettuce. Add a little salsa, a little hot sauce, maybe a little more cheese...taco night never tasted so good! (And did you know, romaine lettuce is just as loaded with awesome nutrients as spinach and kale? )

3 “LOW CARB” FOODS TO AVOID

Shirataki Noodles

Okay, some people must love these, but I’m not one of those people. While they don’t contain carbs, these “noodles” are also void of basically any nutrition whatsoever and come in smelly liquid with an unpleasant taste that takes a lot of rinsing and a lot of sauce to cover up. They also have a texture that makes me feel like I might be accidentally chewing on someone’s ear cartilage. If you’ve never tired, you should...at least once. But don’t surprised if you find yourself needing to make something else for dinner after the first bite.

Julian’s Bakery Breads from Julians Bakery (product)

These seem like a dream come true...before you’ve actually tasted them. I’m sorry to say that these extremely low-carb bread varieties are not only not tasty but even hard to even swallow. I choked on the first bite, to be honest. They are dry, weirdly textured, and void of any real flavor (at least a flavor you’d enjoy eating). There must be diehard fans out there, because this company has been around for a while...but I’ve never met them.

Diet Soda

Many people will disagree with me on this one, but at least hear me out. A diet soda here and there--let’s say, once a week--is no big deal. But if diet soda has become your go-to source of hydration every day of the week, not only are you consuming a heck of a lot of chemicals, you’re also only going to make your sweet tooth crave more and more sweet things. When I finally quit drinking diet soda, things with no sugar in them at all started tasting deliciously sweet--like flavored seltzer with a dash of apple cider vinegar. There’s also a great deal of conflicting research on the safety of many artificial sweeteners, and on whether or not they may be increasing a person’s insulin resistance, because their bodies to need more insulin, not less.

About the author:

Ginger Vieira has lived with Type 1 diabetes and Celiac disease since 1999, and fibromyalgia since 2014. She is the author of Pregnancy with Type 1 Diabetes, Dealing with Diabetes Burnout, Emotional Eating with Diabetes, and Your Diabetes Science Experiment. Her background includes a B.S. in professional writing, certifications in cognitive coaching, Ashtanga yoga, and personal training, with several records in drug-free powerlifting. She lives in Vermont with her husband, their two daughters, and their dog, Pedro.

If you liked this post, you may also like:

• 5 Healthy Kitchen Shortcuts You Need to Know

• Diagnosis: New Diabetes Doctor Needed

• The Beginner’s Commercial Break Workout

The posts on this blog are for information only. They are neither intended to substitute for a relationship with your doctor or other healthcare provider, nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one’s own healthcare providers.

#lowcarb #diabetes #type 1 diabetes #type1 #healthysnacks #healthysnack #lowcarbliving #dietadvice #insulin #chronicillness #digitalhealth

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newstumblorz · 3 years

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Eight Incredible Health Benefits of Drinking Water All Day

Water is life. In the equal manner which you do now no longer leave out your breakfast, lunch, and night meal, you need to additionally ensure which you are ingesting good enough water in an afternoon to make sure properly fitness. Unfortunately, maximum humans do now no longer recall ingesting water paramount for his or her fitness and best drink water whilst thirsty. Surprisingly, however, it's far really well worth noting that thirst is a symptom of dehydration.

In different words, you need to by no means wait till you sense thirsty to drink water. Although the encouraged water intake varies with weight, age, pastime stage, weather, and sex, it's far continually perfect to drink water each hours. If you're suffering to drink extra water, you need to make sure that a pitcher of water accompanies each snack and meal you consume.

Amazing Health Benefits of Drinking Water

1. Prevents constipation

If you do now no longer drink sufficient water, you're much more likely to revel in constipation. On the alternative hand, in case you constipated, ingesting simple water and carbonated water can assist ease symptoms. If you're ingesting balanced foods with out taking good enough water, you'll frequently go through constipation. Drinking water frequently additionally facilitates to save you constipation with the aid of using making sure unconstrained bowel movements

Read.. 10 ADVANTAGES OF WATER FOR GREAT SKIN + HOW MUCH SHOULD YOU DRINK PER DAY?

2. Aids digestion

Taking water earlier than, in the course of, and after a meal facilitates your digestive machine to interrupt down the meals you consume extra easily. Therefore, in case you regularly revel in digestive machine problems, you need to drink water right away you consume. Consuming an excessive amount of sodium or fiber with out ingesting good enough water can reason bloating. Bloating, for instance, may be handled with the aid of using ingesting quite a few water or peppermint tea.

3. Supports kidneys fitness

Individuals suffering with kidney stones are an increasing number of turning into a huge hassle withinside the fitness industry. More humans are getting sufferers of the lethal disease, however you may hold it at bay with the aid of using ingesting water. Water dilutes minerals and salts that may listen withinside the kidneys to turn out to be stones.

Your kidneys play an critical position in regulating blood strain, preserving water levels, and filtering waste. Therefore, ingesting water is important in your ordinary fitness.

4. Boosts pores and skin fitness

If you need to appearance younger, you need to drink good enough water. Drinking water plumps up your pores and skin cells, minimizing the arrival of wrinkles and pleasant lines, which continues you searching younger. Drinking water additionally continues your pores and skin sparkling with the aid of using flushing out impurities and pollution that stupid your pores and skin from the frame. Drinking warm, nutrition c wealthy lemon water on a each day foundation is a super treatment in order to hold your pores and skin sparkling

5. Makes you figure out better

Before hitting the health clubnasium or beginning your house workout routines, you need to continually try to first eat good enough water. Although maximum humans generally tend to drink water in the course of exercise sessions, professionals endorse which you need to take good enough water earlier than, in the course of and after workout routines. Drinking good enough water earlier than workout routines make you exercise longer and keep away from muscle cramps.

Although the good enough quantity of water which you need to drink relies upon on different factors which include weather, pastime stage and what sort of you sweat, you need to drink at the least cups of water approximately hours earlier than operating out and 5 to 10 oz of water each 20 mins in the course of your exercise sessions

6. Improves temper

If your temper is low, you need to recall taking a pitcher of water. Dehydration triggers pressure and thus, ingesting water on a everyday foundation makes you much less susceptible to feeling stressed. It has been confirmed that cognitive problems, poor temper, fatigue and anger growth while you are dehydrated. To keep away from pressure and enhance your temper, you need to now no longer wait till you're thirsty to drink water. Thirst is a symptom of dehydration.

7. Keeps you energized

With the -thirds of the human frame comprising of water, any shape of dehydration negatively impacts the capability of maximum body organs. Dehydration is related to multiplied anger, fatigue, and confusion, in addition to reduced vigor. You want to drink good enough water in your frame organs to paintings properly. Drinking water additionally facilitates to keep wholesome blood strain and coronary heart rate

Your immune machine additionally desires good enough fluid to supply lymph, which performs an important position in retaining you wholesome. If your frame organs aren't functioning effectively, you'll sense fatigued and weak. Drinking water guarantees that your frame organs are functioning optimally, which continues you energized.

Read.. 7 Warning Signs That You Are Not Drinking More Water

8. Helps you lose weight

Drinking water facilitates your frame keep wholesome frame weight. In an technology wherein humans are especially worried approximately their appearance, ingesting good enough water allow you to gain your dream appearance

Drinking bloodless water facilitates to elevate metabolism because the frame need to produce extra electricity to growth temperature, which makes your frame burn extra calories. Drinking water additionally gets rid of the want to take liquids excessive in sugar that may make you benefit weight.

More.. alkaline water , ph9 water , best alkaline water bottle , alkaline water bottle , alkaline water price

#drink water #water

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healthy247 · 3 years

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How to eat healthily? 10 things to know.

How to eat healthily? For more than a decade, our societies have experienced a real awareness about their diet, and "healthy eating, eating better and responsible" is taking up more and more space in our lives. It's no secret, adopting a healthy and balanced diet helps the body to preserve itself and fight against diseases: consuming less processed products, less fat, and sugars, less salty food is one of the first habits to take.

But beyond the choice of food that you find on your plate, eating well is also eating in the right conditions, regularly, slowly and calmly. It is not difficult to eat healthily, you still have to have the will to disrupt some of your (bad) habits, to adopt beneficial reflexes on your health.

How to eat healthier?

Ten tips for eating better

1 - BAN PROCESSED, REFINED, AND ENRICHED PRODUCTS

Our supermarkets offer a good number of ready-made products and dishes, ideal for our hyperactive lifestyles where meals are often taken on the go. But, packed with saturated fatty acids, trans-fatty acids, artificial flavors, or colors, and other additives, they are far from our best health allies. All of these substances are risk factors for cardiovascular disease, allergies, and even cancer. Not to mention the problems of overweight and obesity.

Also, not content with quantities of salt and additives, metal cans, and plastic packaging encourage exchanges between the content and the container. In other words, specific chemical components used to make your metal packaging and boxes can be found directly on your food, which, in addition to destroying the taste qualities of food, is extremely bad for the body. Prefer, therefore, fresh products and glass jars.

Finally, fashion is today with the great miracle products, enriched with vitamins and nutrients to strengthen the immune system. It is clear that the Actimel & co are more of a marketing argument than a scientific demonstration; the studies carried out on these products are indeed far too little to be able to conclude as to their real virtues on the organism.

So take a little more time each day to prepare a healthy meal from essential foods (pasta, wholegrain rice, semolina, ...), vegetables, fruits, etc. So does your health. In general, nutritionists recommend not to exceed three additives per food (colors, preservatives, gelling agents, etc.). They are easily identified in the list of ingredients; they are all the elements preceded by the letter E.

2 - TRACK AND ELIMINATE SATURATED FATTY ACIDS, TRANS FATS, AND SUGARS

Responsible for the appearance of many pathologies, sometimes severe, saturated fatty acids, trans fats, and carbohydrates are not only present in large quantities in prepared meals.

For example Deli meats can contain up to 50% fat. It is therefore advisable to eliminate from its diet sausages, sausages, pâtés, and other rillettes. White ham, without rind and low in sodium, can be kept as long as it remains relatively lean. You can continue to eat fat, but then choose good fat!

For their part, sugary and alcoholic drinks are not to be outdone. For some sodas, a 1.5-liter bottle can represent 30 pieces of sugar — a real caloric bomb. And the names "light" or "without added sugar" are not always synonymous with "better for health." On the one hand, they do not prevent the product from being naturally very sweet; on the other hand, sugar is often replaced by sweeteners of the aspartame type, responsible, according to some studies, for many cancers. In reality, the effectiveness of light products on weight and health has never been scientifically demonstrated.

In general, favor fresh fruit and vegetable juices or "homemade" lemonades.

3 - CONSUME FRESH, LOCAL OR "HOME"

Eating healthy goes hand in hand with eating fresh or eating organic. So give preference to the small local producer, who offers fresh, seasonal fruits and vegetables, grown in good conditions without pesticides or fertilizers. Return to your local fishmonger and butcher, who know their distribution channels perfectly and offer quality products.

Some everyday foods can even be made "home," such as jam, sorbets, yogurt, bread, sauces. Not only will your products be healthy, with no additives, colors, or preservatives, but it will also save you money. Today we can no longer count the number of devices of all kinds that are coming back into fashion: bread maker, pressure cooker, ice cream maker, ... Just take the time.

Also, favor light cooking methods, which preserve the nutritional benefits of food, such as baking or steaming. Certain types of cooking, such as frying, are excessively fatty. Others, like the grill and the spit, can burn food, and therefore the nutrients it contains. Limit them.

4 - ACCOMPANY YOUR COMPLETE BREAD MEALS

When thinking about starting a diet, bread is often the first element that one withdraws from his eating habits, because it contributes to the increase in blood sugar levels. And yet, in a reasonable quantity, it contributes to the balance of all your meals. Doctors and nutritionists recommend daily consumption of bread between 60 and 100g. Rich in B vitamins, fiber, and protein, it is also shallow in fat. Avoid industrial bread and other sandwich bread, enriched with preservatives and salt, and favor whole grain bread, rich in fiber and cereals, such as rye, sourdough, or spelled bread.

5 - VARY THE FLAVORS WITH SPICES AND AROMATIC HERBS

If we know the taste qualities of spices and aromatic herbs in the seasoning of our dishes, their nutritional benefits, and their preventive action against certain diseases remain largely unsuspected. Clove, and its anti-inflammatory properties, curry, and its action on bad cholesterol, nutmeg, and its antibacterial properties, cinnamon, and its contribution in the regulation of digestive disorders,…

Not only do they provide no calories, but they naturally help limit the excessive consumption of salt, which is responsible for high blood pressure.

6 - EAT FISH TWICE A WEEK

Salmon, tuna, mackerel, herring, fish, whatever it is, is a basic ingredient for those who want to eat healthier. Rich in omega3 and vitamins A, B, and D, it turns out to be an excellent ally for the brain, skin, eyesight, heart, and degenerative diseases linked to aging.

The champion in all categories remains without question the sardine, whose edges are beneficial to the body. Packed with calcium, the sardine bones preserve and strengthen the bone tissue, thus preventing the appearance of diseases such as osteoarthritis or osteoporosis. Again, choose your local fishmonger rather than vacuum-sold fish.

7 - EAT FRUITS AND VEGETABLES

Impossible to eat healthy without going through the fruit and vegetable box; we all have in mind the famous refrain encouraging us to "eat five fruits and vegetables per day." This is especially true for vegetables, whose almost zero caloric intake and nutritional properties make them foods to eat at will. Crucifers (broccoli, cauliflower, Brussels sprouts, etc.) are particularly good for health, as they are rich in fiber, vitamin C, and beta-carotene.

It is preferable to consume fruits and vegetables in season; this is where they are tastiest and offer the best nutritional quality.

In autumn/winter, you will, therefore, opt for:

Clementine

Beet

The carrot

Spinach

Apple

The pear

In spring/summer, you would prefer:

The cucumber

The tomato

Nectarine

The strawberry

Remember that the skin of fruits and vegetables concentrates a large number of vitamins and antioxidant nutrients; do not hesitate to consume it having previously washed it thoroughly with water.

8 - EAT A VARIED AND DIVERSIFIED EATING

A healthy diet is a varied diet, which involves several families of food at each meal: fruits and vegetables, dairy products in an economical way, meats, eggs, fish or vegetable proteins, fats, and carbohydrates.

It is also a diversified diet; that is, who uses different products within the same food family. For example, the cereal and starchy family includes bread and rice as well as potatoes and pulses to vary with each meal. In the same way, it is advisable to alternate between meats, fish and eggs, or milk, cheeses, and yogurts.

9 - LEARN TO READ THE LABELS

Eating healthy is almost inseparable from good food education. Thus, to be certain of adopting a healthy and balanced diet, it is essential to know how to read and understand the labels of your products.

First, favor products with the red label, or the AB label (from organic farming). Also ban products stuffed with additives - preservatives, sweeteners, artificial flavors, ... - visible on the label under the letter E.

Also, keep in mind the recommended daily allowance. Thus, nutritionists advise not to exceed 10g of lipids per 100 g of food, 15g of carbohydrates per liter of drink, or even 1 g of salt per 100 g of food.

Finally, of course, respect the deadlines for consumption and optimal use. After these deadlines, the products can either have lost their nutritional properties or simply be unfit for consumption.

10 - Adopt good eating habits

Eating healthy isn't just about watching what's on your plate. It is also adopting good eating habits that will allow you to eat and digest in the best way.

Thus, it is fundamental to truly enjoy your meal by devoting the necessary time to it. Chew food for a long time. This will allow you not only to appreciate what you are tasting but also to secrete satiety hormones after 15 to 20 minutes. You will then eat less, and your digestion will be more comfortable. Also, be sure to consume raw foods at the start of a meal. They also facilitate absorption.

As you will have noticed, it is not so difficult to eat a healthy and balanced diet. Even if you have little time, for personal or professional reasons, these few tips are very simple to implement, with a minimum of will. Once your eating habits have been changed, the positive effects on your body will come soon.

#healthy food choices #health #eat clean

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