#best protein powder for weight loss female over 50

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How to Maximize the Benefits of Protein Powder for Weight Loss

Discover the best protein powder for weight loss and kickstart your fitness journey! Our carefully curated selection offers an array of options to suit your needs. Whether you're a female, male, vegan, or prefer gluten-free choices, we've got you covered. Achieve your weight loss goals while preserving lean muscle with our high-quality protein powders. Experience the convenience of meal replacement options and the benefits of improved energy and muscle recovery. Looking for top brands like GNC or seeking budget-friendly options at Walmart or Costco? We've got recommendations for you! Check out our comprehensive 2023 guide to find the perfect protein powder for your weight loss journey.

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Incredible Health Benefits of Kashmiri saffron: By Kashmir Villa

About Kashmiri Saffron (Kashmiri Kesar)

A fragrant spice, Kashmiri Saffron is known as Kesar in India and is also considered one of the most expensive spices in the world. Native to the Kashmir region of India, the royal spice has been used for centuries across cultures for flavorsome cooking, its fragrance, and in skincare for its glow bestowing properties. Kashmiri Saffron Uses

Kashmiri Saffron is considered a warming and stimulating herb, and was used in Traditional Iranian, Chinese, Indian, and Greek Medicine to invigorate and strengthen all systems of the body from head to toe. It was most commonly used to support healthy menstruation and cognitive function, and liver and lung function.

Nutritional Value of Saffron

The fragrance and taste of Kashmiri Saffron results from the chemicals called safranal and picocrocin. It consists of a carotenoid pigment which has a very rich golden colour to textiles and dishes. The flowers of this plant have a very sweet fragrance which is similar to that of honey.

Nutritional facts Per 100 grams

Calories 310

Total Fat  6g

Sodium  148mg

Potassium  1724mg

Total Carbohydrate 65g

Protein  11g

Vitamins and Minerals:

Vitamin A- 10%

Calcium   0.11

Vitamin C  134%

Iron  61%

Vitamin B-6   50%

Magnesium   66%

One ounce of Kashmiri saffron is highly nutrient-dense, containing only 87 calories and no cholesterol, making it very lightweight, easy to digest, and heart-healthy. Only 30 mg of saffron per day is required to get all of its health benefits.

1. Saffron is a powerful antioxidant:

Antioxidants prevent oxidation produced by metabolic processes in the body, such as your metabolism, Catholicism, and anabolism. Antioxidants have the following health benefits:

Strengthens the immune system

Boosts immune responses

Reduces the risk of cancer

Is highly anti-inflammatory

Prevents cell damage

Removes free radicals as well as prevents age-related degenerative diseases and illnesses

Boosts brain health

Antidepressant properties

2. Protects Against Cells Damage: 

All living organisms suffer from cell damage. Cell damage is caused by different stressors that make cells prone to oxidative and DNA-related damage caused by free radicals. This can be caused by a variety of different stressors such as:

Poor diet and a lack of nutrition

Environmental changes

Increased stress (cortisol hormone)

Physical injuries

Immunological changes

Radiation

Toxicity and chemical reactions

Natural biological changes

3. Saffron Boosts Libido

Kashmiri Saffron is an aphrodisiac food that increases sex drive and improves symptoms of sexual dysfunction, in both males and females. A list of aphrodisiac foods include:

Nuts such as pistachios, Pine Nuts Chilgoza, Kashmiri Almonds, and Kashmiri Walnuts.

Spices such as saffron, cinnamon, cocoa powder (dark chocolate), fenugreek, red ginseng, maca, snow mountain garlic, vanilla, and nutmeg

Vegetables such as pumpkin, celery, and asparagus

Fruits such as apples, bananas, figs, avocados, pomegranates, watermelon, strawberries, and cherries

Spicy food such as chillies and other peppers

Seafood such as salmon and oysters

Red wine

Coffee

Eggs

4. Promotes Weight Loss:

Obesity and being overweight are rising global issues for decades now, which can lead to increased risks of cancer, type 1 and type 2 diabetes, coronary heart disease (CHD), hypertension, strokes, as well as many other illnesses and diseases.

Kashmiri Saffron has many healthy plant-based compounds that help with weight loss, appetite suppression, as well as reducing urges and cravings.

This is due to many factors, primarily because saffron increases levels of serotonin in the brain which increases satisfaction and reduces the likelihood of overeating, which is also associated with weight gain.

Kashmiri Saffron is a healthy, vitamin and mineral-rich, low-calorie spice that improves the ability for dieters and regular individuals to lose weight.

5. Reduces The Risk of Cancer: 

Kashmiri Saffron is full of antioxidants, vitamins, and minerals that all help to increase the strength of your immune system. A stronger immune system allows for a better response and reduced risk of cancer.

6. Glowing skin:

It can work wonders for your skin. A face pack of Kashmiri saffron, mixed with milk and sandalwood can help you achieve that radiant glow on the skin. In addition, massaging saffron-soaked water on the face, twice weekly, can also help get fairer skin.

Uses of Kashmiri Saffron

The uses of Kashmiri saffron include, relieving discomfort during menstruation and PMS symptoms, boosting athletic performance, etc. Saffron is also useful in treating erectile dysfunction, make infertility, cough, atherosclerosis, baldness and body pain.

Side-Effects & Allergies of Saffron

Saffron can have possible side effects and should be used with caution. Consuming high doses of Saffron might cause bloody diarrhea, dizziness, vomiting, mucous membrane, yellowing of skin and eyes, etc. In some cases ingestion of 12 to 20 grams of saffron can also result to death.

Saffron can also trigger impulsive and excited behavior, therefore, it should not be consumed by people suffering from bipolar disorder. Saffron should be avoided by low blood pressure patients and patients suffering from heart conditions. Pregnant women should also not consume it in excess.

Blog by Kashmir Villa

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Acquire Peptides And Sarms

Revolutionising Synthetic Peptide Manufacturing

Content

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Rgd Peptide.

Peptide Storage As Well As Solubilization

What Is The Difference In Between Collagen Powder And Healthy Protein Powder?

The peptide synthesis can then be scaled up using the optimised series. Today, the focus of therapeutic pharmaceuticals is beginning to change far from tiny molecular medications and also in the direction of bigger, peptide based treatments.

Endocrine peptides are the proteinaceous part of the hormones produced by the glands of the endocrine system. The significant endocrine glands consist of the pineal gland, pituitary gland, pancreas, ovaries, testes, thyroid gland, parathyroid gland, hypothalamus, intestinal system and adrenal glands. Sarm - Everything You Need to Know - Sarm control a large range of bodily functions consisting of metabolism, development and development, cells function, sexual function, recreation, rest, and also mood.

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Making use of circulation chemistry, it is simple to pre-heat and pre-activate the amino acid. Full combining as well as deprotection cycles of simply 15 minutes are conveniently attained. This much more reliable coupling also substantially reduces the requirement for unwanteds of reagent. This decreases the expense and also amount of waste created by the synthesis. Combination of inline real-time analysis, such as UV/Vis spectroscopy and also our Variable Bed Flow Activator into the circulation after the activator permit prompt recognition of any non-standard coupling occasions. This enables the user to recognise as well as optimise difficult coupling occasions throughout tiny range syntheses.

Endogenous peptides and proteins include well identified family members of neuropeptide transmitters, neuropeptide modulators, hormones, and also fragments of useful proteins, which are necessary in several organic procedures. The peptides exert powerful organic activities in essentially all systems in the body. Activotec provides a full series of peptide synthesizers and services for peptide as well as healthy protein synthesis. If the peptide has numerous acidic amino acids, make use of an aqueous ammonia (1 to 10 %) solution, or an unpredictable basic buffer such as N-ethylmorpholine acetate or bicarbonate, with or without sonication. All products noted "keep one's cool and also completely dry" ought to be saved icy, preferably at -20 ° C. A lot of peptides, when saved below -10 ° C, will certainly stay stable for several years.

Rgd Peptide.

We are experts in peptides and have an extremely valued UK authority on peptides on our personnel and readily available through our Client Providers phone lines and e-mail. The instruments SANS2D as well as LOQ were used to make in situ measurements of the self-assembled nano-structures that developed in aqueous remedy. Changing the amino acid X bring about variants in the size and shape of the larger-scale purchasing. This implied there were different modes and degrees of beta sheet packaging, which is interesting as it might clarify how certain amino acid concepts in peptides add to disease. The data gotten utilizing SANS was enhanced by transmission electron microscopy and also atomic force microscopy information, as well as by molecular simulation.

These experiments allow Crick researchers to study thoroughly just how proteins communicate with each various other. For example, researchers utilize peptides to work out which healthy proteins repair damaged DNA. This provides understanding right into exactly how tiny particle medications which communicate with repair service healthy proteins could be utilized to treat illness such as cancer. Stac2-U-domain peptide (Air conditioning- KVDPVYETLRYGTSLALMNRSS-NH2; molecular weight 2541.9 g; purity 99%) is a cell Impenetrable inhibitor of CA2+- inactivation of Cav1.2. It is originated from the amino acid sequence og human Stac2 (deposits) and when delivered to the cytoplasm of test subject ventricular myocytes extends the heart action capacity and also recapitulates longQT syndrome.

Peptide Storage Space As Well As Solubilization

While the advantages of copper peptide are proven, in researches it is seldom compared to other peptides or various other active ingredients such as effective antioxidants. With numerous ingredients proven to profit skin, it is very important not to concentrate on a single ingredient.

What iS the best anti aging cream for over 50?

The best anti-aging creams and serums for wrinklesNeutrogena Rapid Wrinkle Repair Night Moisturizer. Olay Regenerist Micro-Sculpting Cream. Roc Retinol Correxion Deep Wrinkle Anti-Aging Retinol Night Cream. Naturopathica Argan & Retinol Wrinkle Repair Night Cream. CeraVe Skin Renewing Night Cream. More items•

Peptides are a definitely remarkable team of components that ongoing research has confirmed can profit numerous age relevant skin issues. Whether you're fighting with creases, loss of firmness, discolouration, dehydration, dullness, and so forth, there are specific peptides that can make a distinction each. Nonetheless, it truly takes a series of peptides to assist combat several skin issues, there isn't one that does every little thing. A terrific method when you've been shedding the candle light at both ends, is to utilize Patchology FlashPatch Improving Evening Eye Gels. These over night hydrogel mini sheet masks are exceptionally comfortable and also provide an effective hit of collagen improving peptides along with hyaluronic acid as well as dark circle combating arnica for noticeable renovations come morning. In the quest for ideal skin, peptides are a force to be considered. Tiny fragments of protein with the ability to tell our skin to fix and also renew itself, we reveal why you need to include them right into your anti-ageing regimen.

What Is The Difference In Between Collagen Powder As Well As Healthy Protein Powder?

You can unsubscribe at any moment by clicking on the unsubscribe web link in each newsletter. To find out more on the privacy practices of Clinique (a trading name of Estée Lauder Cosmetics Limited) your rights and how to exercise these civil liberties, please see our Privacy Policy. I would love to get information regarding Clinique items, offers, events and even more. All peptides purchased from us are synthesized by us in our laboratories. We are continuing to use full support to our customers and prepare to assist with any Covid-19 research. We have currently dealt with a number of customers on this and also are creating a full range of Sars-Cov-2 overlapping peptides along with certain ACE2 analogues.

Global Biosimilar Therapeutic Peptides Market Report 2020: COVID-19 Impacts, Growth and Changes - Forecast to 2030 - Yahoo Finance

Global Biosimilar Therapeutic Peptides Market Report 2020: COVID-19 Impacts, Growth and Changes - Forecast to 2030.

Posted: Thu, 07 Jan 2021 14:58:00 GMT [source]

This relaxing moisturiser includes 2% royal epigen, a peptide protein located in imperial jelly which is verified to enhance the rate of cell turnover for visibly smoother and much more even skin in just 28 days. Developed by Dr AJ Sturnham this rich moisturiser has a proprietary peptide mix which helps improve collagen production for firmer, more supple skin. If the peptide stays Insoluble, check out Its amino acid make-up before continuing additionally. What percentage of amino acids are hydrophobic and how many deposits are positively charged or adversely billed? If there is a web charge at neutral pH, addition of dilute acetic acid or weaken aqueous ammonia or ammonium bicarbonate with more sonication should significantly assist solubility. The last concentration of acetic acid or ammonia/ammonium bicarbonate allowed will be determined by the usage to which the peptide is to be ultimately put.

If the peptide still rejects to liquify, these unstable buffer systems might be gotten rid of by lyophilisation and alternate solvents tried on the very same peptide sample. API Provider & Chemical Development Giving services for all phases of drug development for small molecules as well as peptides. Supplying services for all phases of medicine development for little particles and peptides. On behalf of the Harley Medical Team, professional skin specialist Dr. Justine Hextall informed me that peptides can have a great deal of different applications. A combination of peptides which "trick" the skin into creating even more collagen, aiding to company, plump as well as reduce the look of great lines and also creases. A collagen revitalizing copper peptide enveloped in a polymer system which dives through the layers of the skin to specifically target collagen-producing cells.

e.g. confirmation of a cleansed protein, recognizing protein interactors from a pull-down experiment, or determining hundreds healthy proteins existing in cell line/tissue. I have discovered the initial "buffet" to do a better task in terms of hydration for my skin than this. It has a vinegar smell that dissipates as soon as it dries as well as also the uniformity is much more fluid than the initial. I usually have to apply products ahead (moisturiser + spf) when using this buffet. I would certainly suggest you try both and see which one your skin get on far better with. Keep skin-ageing at bay with The Ordinary's "Buffet" + Copper Peptides 1%; a multi-technology peptide serum that targets several indicators of ageing at the same time.

Ultimately, within our peptide family members, we have Eyelift PeptidesTM, the best lifting and firming eye treatment. With a complicated of 5 collagen-boosting peptides, this multi-action, anti-ageing eye product helps to noticeably raise as well as shape the look of eye contours for an instant well-rested, bright-eyed look. This acclaimed formula additionally harnesses the powers of hesperidin to reduce the look of dark circles, plus glycerin to moisturize the delicate eye location. Peptides might be in the limelight for their amazing collagen-boosting powers, but actually, peptides are way greater than simply a one-trick horse. Not simply for skin ageing, however also for tackling skin monotony, hyperpigmentation, anti-glycation, moisturising the skin as well as even more!

Surprisingly, there is likewise research study which shows that copper is possibly toxic. However, the study focuses generally on the application of pure copper to the skin, as well as not as a peptide. The UK NEQAS Guildford Peptide Hormonal agents works in partnership with the Supra-Regional Assay Service Peptide Hormones Laboratory. Your email address will be utilized just to send you Clinique newsletters and info about Clinique products, events and also deals.

We wanted to harness the wide series of different peptide powers in our brand-new Peptide Family members. The perfect enhancement to your CSA regimen, our full variety of ingenious peptide combinations can assist to sustain various skin issues. While peptides are a natural component of skin, in their all-natural kind they are very vulnerable, unpredictable components. To stabilise and create peptides that can actually be soaked up into skin, stay intact, and also therefore have the ability to positively impact skin, they are lab-engineered. When scientific research determined exactly how to do this, the possibilities and also number of peptides readily available blew up.

Amino acids are the foundation of healthy proteins, and healthy proteins are a fundamental foundation of skin.

As a result of their function in aiding to enhance crucial healthy proteins in the skin, peptides are powerful anti-ageing components to consist of in your regimen.

They are composed of a vast range of little fragments of amino acids.

Nevertheless if peptides are not kept correctly, they can be prone to deterioration from light and air-- for instance if they are kept in containers where the product is straight subjected each time it is opened up.

By themselves, peptides belong to the body's facility communication system that informs different aspects of skin to do a much better task.

However if you're wanting to improve your routine with some hardworking, high-potency products, peptides are a good place to start.

https://provensarms.com/2020/08/02/sarms-what-can-you-expect/ have actually been drawn in by the opportunity to customize peptide sequences to introduce greater physiochemical stability and solubility. This peptide synthesis is typically adhered to by a chromatographic purification. Bespoke set vessels are often used for a medically sensible restorative peptide. The primary framework of a healthy protein is specified as the series of amino acids of which it is made up.

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PROTEIN POWDER CAN HELP WOMEN TO BUILD A HEALTHY LIFESTYLE

We are talking about long-term health for women, and the secret ingredient to achieving this goal is none but protein powder.

In the words of strength and conditioning specialist Marie Spano,

“Women may benefit more from protein powder than men do.”

Time constraints, eating on the run, physical and mental stress, and health issues can suck up your nutrients, especially protein. That’s where the best protein powder for women can be helpful. Protein powders are pretty convenient. You just have to mix it into a shake or smoothie. Protein powders can be mixed in baked products. Hence, you can enjoy delicious high-protein foods and drinks.

WHY DO WOMEN NEED PROTEIN?

Protein is the building block of the human body. So everyone, irrespective of their gender or age, needs protein. That means women need protein just as much as men do.

The best protein powder for women helps in maintaining all important functions of the body. Protein manages the task of every cell, tissue, and muscle. Protein is present in every single cell in the body. It is essential for repairing cells and producing new cells. Protein also manages the structure and regulation of all tissues and organs. Next, protein helps to generate energy for healthy muscle contractions.

Lesson learned: protein is the foundational nutrient. It is the chief manager, catering to every task of our body.

Dietary protein is mostly found in animal products and poultry along with vegetables and legumes. Since maintain protein balanced diet is not easy, hence women must take protein supplements. Older women should take protein powder, for their natural absorption power is low. Protein powders when turned into shakes ensure appropriate protein levels in your body.

DO PROTEIN POWDERS MAKE A WOMAN BULKY?

Women are often under the misinterpretation that protein powders will make them fat. Protein, ladies, help in both weight gain and weight loss. It depends upon your lifestyle, activities, and health needs to determine how much protein you need. Yes, the best protein powder for women

boosts muscles, but healthy muscles. There are so many other functions that protein performs. It maintains radiant skin, strong bones, and helps the body to recover faster from injury. In fact, because of satiety power, protein keeps you full for a long time. Protein renders energy all day long. Consuming protein-rich snacks/ drinks in between meals will fuel your body to work smoothly for the rest of the day. As the expert, Spano says,

“When cutting calories, a female needs more protein than if she is consuming enough calories to maintain her weight. Weight loss includes fat, muscle, and a tiny bit of bone. Of course, you want to lose more fat and less muscle. To do this, you’ll need to increase the amount of protein you consume to spare muscle-tissue losses.”

BENEFITS OF CONSUMING PROTEIN SUPPLEMENTS

The best protein powder for women comes with a stack of benefits such as:

Protein for weight control-

Protein controls your weight, as in it helps you lose the extra kilos. Protein improves body composition and initiates healthy weight loss. Protein supplementation must be taken regularly if you have an imbalanced diet. Women who struggle to daily consume dairy products, lean meats, poultry, seafood, and legumes, should take protein powder to cover up. The same goes for vegetarians. Also substituting your junk food with protein products will save you excessive calorie increase. For effective results, consume protein throughout the day in small quantities. It will help in weight control.

Protein for lean muscle growth-

The best protein for women is brilliant for muscle growth. Protein helps in building lean muscle tissues. Protein increases the body’s ability to burn fat. More protein means more muscle tissue. Hence, the higher will be the metabolic rate. More lean muscle tissue will also increase metabolism and enhance fat-burning abilities. Protein also aids the body’s conversion of food into energy. Healthy muscles will make the body sends calories to be burned instead of storing them in fat cells. Protein not only builds lean muscle tissue but also keeps the process of running optimally. The reason is that protein is made up of amino acids. Amino acids, in return, help to repair muscles for the long run. Also, exercising, doing high activities, or lifting weights will rust your muscles. You will face muscles fatigue, and micro-tears will develop in your muscles. Protein, especially amino acids help to repair the tears. They strengthen your muscles.

Protein for hair, skin, and nails-

The best protein powder for women is good for skin, hair, and nails. It boosts collagen, a protein that makes up 70% of our skin’s composition. Collagen is present in the connective tissues that maintain joint mobility. Collagen controls premature wrinkles. Since collagen declines in the body with age, it is important to consume it via protein supplements. Collagen is an essential nutrient for women. A low level of collagen quickly shows signs of age. Physical beauty will come to you if you maintain protein levels. Protein will reduce puffy skin under the eyes and also maintain strong and smooth nail beds. Protein also maintains good hair by providing keratin. Protein gives shiny, strong, and healthy-looking hair.

Protein for bone health-

Next, the best protein powder for women helps maintain healthy bones. Studies say that amongst 10 million Americans with osteoporosis, 80% are women. Every one in two women over age 50 is prone to bone weakness. For proper bone health taking the protein is as important as taking calcium and Vitamin D. Protein also helps to keep the bones strong. High-protein diets increase bone mineral density levels. It also reduces bone loss rates. Protein is seen as a major component of bone tissue and helps maintain bones.

Protein powder is convenient and delicious-

Lastly, the best protein powder for women is super convenient and delicious. Along with ease and taste, it also gives nutrition and is cheaper. Women's protein powder is manufactured wisely and organically. It is suitable for both vegans and non-vegans. Protein powders are easy to afford. They come in varieties of flavours, so just blend them in milk, water, or juice and hike up the nutrition of your drink. Protein powders do not play with taste. There are numerous flavours in the market to select from.

Thus, protein powders for women have enough benefits to consider them as a mandatory addition to your diet. From the taste, convenience, affordability to maintaining numerous body functions protein has all essential qualities.

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Putting It All Together

We've made it to the end!

I hope you've just received the weight loss and body re-composition education of a lifetime.

And I truly hope you implement these strategies to build the body you've always wanted (and the body that turns heads and drops jaws when you take simply walk down the block!)

Before we officially end with the appendix, though, let's condense all the main points of 247 Leangevity Secrets from top to bottom. Refer back here whenever you need...

How to be a part of the 1% "elite" that loses weight and keeps it off permanently (discover the simple, but effective, lifestyle switches that will keep you fit and happy for a lifetime)

1. Weight Loss & Longevity are 2 different things

a. Weight loss is tied primarily to calorie intake, with food choice coming as a secondary factor

b. Weight loss is also tied to three big "hidden" factors:

i. Chronic inflammation

ii. Insulin Resistance

iii. "Clogged" Liver (and poor detoxification/fat breakdown as a result)

c. Longevity is tied to equally to calorie intake and food choice (and the 3 hidden causes of weight loss).

d. This isn't to say that food choice is not that important for weight loss, but it is to say that just substituting chicken for beef, or having brown rice instead of white rice, or eating the next new "health food" will not magically help you lose weight.

e. You MUST be in a calorie deficit to lose weight i.e. taking in less calories than you burn, without going too low.

f. To have both weight loss and longevity (a worthy goal, if you ask me), focus on the big three:

i. Smart Nutrition (eat healthy most of the time)

ii. Natural movement (at least 3x per week plus walking for best results)

iii. Reduce Stress and Manage Toxins

2. Live as close as possible to the way that modern day, disease-free traditional cultures live:

a. Eat like this:

i. Zero processed foods.

ii. Moderate amounts of healthy fat.

iii. Sufficient amounts of all-natural protein.

iv. Nutrient-rich carbohydrates, soaked, sprouted (and sometimes fermented).

v. Cultured and fermented foods

b. Move like this:

i. Nearly every culture of 100+-year-old inhabitants incorporates daily movement, up to 10,000 steps of daily walking.

ii. You can also reach this amount of steps in 45-60 minutes of any light/moderate activity

iii. For best results, try to do formal exercise for about 45 minutes, 3x per week

Use compound movements like squats, chin-ups, various presses, lunges, and other exercises that use many muscles at once

On your off-days try to get in some light activity or at least go walking.

Both of these activities will ensure you maintain lean muscle on a diet, while improving virtually all health markers

iv. At a bare minimum, get in 20-30 minutes of movement 3x per week.

c. Rejuvenate like this:

i. All traditional, long-living cultures frequently used herbs and plant extracts taken straight from nature

This keeps the mind sharp, body fit and vital organs cleansed and functional for the long term.

ii. De-stress and laugh daily.

The sense of family, community, laughter and openness on the Greek island of Ikaria is the biggest factor in life spans which reach to be over 100 years old in many cases

3. Reduce chronic inflammation, insulin resistance, and liver clogging

a. Remove the following foods for best results:

i. Excess sugar and refined, chemically-laden processed foods

ii. Industrial/seed oils that are high in Omega-6 fatty acids

iii. Gluten and wheat (for those who are intolerant). Wheat is the bigger offender.

iv. Commercially-raised, feedlot meat and farmed fish

v. Low intake of Omega-3 fatty acids

vi. Lack of exercise (whether formal gym workouts, or even daily walking)

vii. Too little sleep

viii. Too much stress and not enough relaxation/"me" time

ix. Poor gut health (due to toxin/chemical-heavy foods

b. Do a low-carb, starch-free "Insulin Reset" period to decrease insulin resistance

c. Only when fat loss has stalled for a prolonged period, do a "Leptin Reset" (weekly "re-feed" days) to decrease leptin resistance

d. Use a synergistic blend of herbs, vitamins and minerals to steady blood sugar, detoxify the liver, and stop inflammation in its tracks.

i. Take 1 capsule of the InvigorateNOW blend with a fat-rich meal.

4. Structure your meals around natural protein sources, veggies, fruits, healthy fats, and natural carbs.

a. Eat "clean" 80-90% of the time.

b. Eat junk food/cheat foods 10-20% of the time.

c. Use the formulas in this book or in the calorie calculator to determine your optimal calorie and nutrition needs for weight loss

d. Eliminate or reduce all source of anti-nutrients and allergens

i. Remove gluten and wheat

ii. Remove sources of lectin and phytic acid (unless you soak/sprout/ferment the food)

iii. Remove soy (unless fermented)

iv. Remove non-cultured dairy (a.k.a. milk

e. Avoid diet fads like zero-carb, very low fat, vegan, very low calorie, etc.

i. They do not facilitate proper education around nutrition for weight loss, setting you up for disaster once you inevitably face a plateau.

ii. They also starve the body of nutrients it needs for proper longevity and disease-prevention

f. Don't eat soy unless it's organic and fermented

i. This means, if you'd like to have soy, only have unprocessed miso, tamari, natto, tempeh, whole soybeans, or edamame in shells

g. Avoid foods with GMOs (genetically modified organisms)

h. Drink water. Thirst is often mistaken for hunger. Have a glass of water when you woke up and drink a glass at least every other hour. Try to drink your body weight in ounces of water every day (if you weigh 150 lbs, have 150 oz. of water).

5. Eat enough protein to raise your metabolism and maintain lean muscle

a. Get roughly .8 grams per pound of body weight (less if obese, more if lean and/or weight training)

b. After weight loss is accomplished, maintain weight/longevity with about 15% of calories as protein.

c. Eat only natural meats, fish, natural plant foods, and artificial-ingredient free protein powders

i. Buy grass-fed/pasture-raised meats and wild-caught fish

d. Eat at least 1/2 (but preferably 3/4) of your protein needs from whole food sources, and get the rest from a protein shake. I recommend Biotrust Low-Carb.

6. Eat carbs properly

a. In Phase 1 (Insulin Reset), get 50 grams of carbs if you're female and 75 grams if you're male.

b. In Phase 2 (Primary Fat Loss), after calculating protein intake and fat intake (30% of diet), eat the rest as carbs

c. In Phase 3 (Leangevity/Maintenance), get roughly 25-30% of your diet from carbs

d. Stick to natural starches such as rice and root vegetables.

i. Also try gluten/wheat-free starches and fermented or sprouted breads

ii. Have beans/lentils and brown rice if you can soak/sprout them to reduce toxin loads.

iii. Avoid: white bread/white flour, wheat bread, pastas, and other cereals/grains (don't be fooled by their smart marketing)

7. Eat healthy, natural fats

a. Fat doesn't make you fat. Poor nutrition, "bad fats", high toxin intake, and lack of exercise does.

b. Remove industrialized fats that are high in Omega-6 content

i. Polyunsaturated, high Omega 6 fats (NOT sugar) is one of only 2 factors of American food consumption that has increased in the last 50 years, corresponding with the rise in obesity.

The other factor is a roughly 500 calorie rise in daily intake, that is also be tied to the increase in Omega-6 intake.

c. Get fat from natural grass-fed/pasture-raised meats and fish

d. Also, have healthy, low Omega-6 oils.

i. Best: Have coconut oil/coconut milk, butter/ghee, palm kernel oil, etc.

ii. OK: Have olive oil, palm oil, avocado oil, etc. (only cook with these on low/medium heat)

iii. Avoid: Soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, canola oil, vegetable oil

e. Have cultured, preferably grass-fed dairy (get rBGH-free dairy, if not grass-fed/ organic)

i. No milk (the milk sugar/lactose can stimulate insulin and allergies)

ii. Have greek yogurt, kefir, butter, cream, some cheese, etc.

8. Eat veggies and fruit often

a. Eat dark, leafy green vegetables (spinach, kale, romaine lettuce, etc.)

b. Eat cruciferous vegetables (broccoli, cauliflower, etc.)

c. Eat starchy, root vegetables (sweet potatoes, yams, squash, etc.)

d. Eat fruits that are in-season in your area, and preferably buy them at your local farmer's market

e. Eat 2-3 pieces of fruit a day. This fills up liver glycogen to support long-term health, without some of the possible negatives of very high fructose intake.

f. Eat organic if you will be eating the skin

9. Prepare food correctly and reduce unnecessary decision making

a. Prepare "batch meals" 1 or 2x per week for breakfast, lunch and dinner.

b. Split these meals into Tupperware, bring them to work, and just warm them up for each meal.

c. Keep a glass Pyrex container to transfer food into, for microwave use. Otherwise, simple Tupperware/plastic containers can leech chemicals into your food when heated.

d. Switch up the foods every week or two for variety

e. If you fail to bring a meal on a rare occasion, have a "fast-food" meal that you can count calories for (I prefer Subway or Chipotle, both of which post their nutrition info in the stores and online)

f. Try to prepare meals on low heat or cook them with water-based methods (as opposed to grilling, frying, or otherwise "browning" the food) to reduce the formation of Advanced Glycation End products (AGEs)

g. "Hack away at the unessential"

i. Track spending and cut out unnecessary expenses

ii. Don't watch the news. Get important info from friends/colleagues. Spend that free time to work on things that make you happy.

iii. Cut out binge TV watching. Just watch your favorite show for 30 minutes, help you reach those goals/dreams that you pushed to the backburner.

(Wanna learn guitar? Build a business? Write a story? Just do it.)

iv. Keep only your quality, comfortable clothing and get rid of the stuff you don't wear. Give them to people who need it more than you do.

 Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "Advanced Fat Loss - Part III: Intermittent Fasting"

Read the next article about "Advanced Fat Loss - Part I: Calorie Cycling"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.

Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.

Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too

Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It

Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams

Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets

Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You

Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before

Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss

Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)

Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind

Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)

Topic 11: The Easy Way To Determining Your Calorie Intake

Topic 12: Calculating A Weight Loss Deficit

Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't

Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)

Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)

Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)

Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)

Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply

Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")

Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know

Topic 23: Choosing High Quality Foods

Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute

Topic 25: 7 Steps To Reduce AGEs and Slow Aging

Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)

Topic 27: How To Clean Up Your Liver and Vital Organs

Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)

Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You

Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)

Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)

Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)

Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:

Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)

Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)

Topic 42: Food Planning For Maximum Fat Loss In Minimum Time

Topic 43: How To Lose Weight Fast If You're in Chronic Pain

Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)

Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

Topic 47: Advanced Fat Loss - Part I: Calorie Cycling

Topic 48: Advanced Fat Loss - Part II: Carb Cycling

Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting

Topic 50: Putting It All Together

Learn more by visiting our website here: invigoratenow.com

[centralparkpawsblog]

2020’s 6 Best Dog Foods for Urinary Care and Health

https://www.centralparkpaws.net/wp-content/uploads/2020/01/Hills-Prescription-Diet-UD-Urinary-Care-Diet-Dog-food.jpg

Top Pick: Hill’s U/D Urinary Care Formula

Hill’s Prescription Diet Urinary Care dog food is the best choice for dogs susceptible to UTIs or other urinary issues. It’ll balance your pup’s pee pH and help prevent kidney stones!

This excellence comes at a cost, though:

You need your vet’s approval to order a bag! Check out some of the other choices if you don’t want to jump through this hoop for your dog.

Check Price

Before I became a dog owner, I thought I had dog food pretty much figured out.

You looked for the brand you liked, bought the right food for how old your dog was, and walked out of the store.

No big deal.

Now I know it’s way more complicated than that.

Not every major brand will make food that’s right for your dog and you can buy food tailored to your dog’s medical needs.

People are often surprised when they find out there’s even food to help dogs with their urinary health.

Here’s everything you should know if you want to buy that kind of food for your dog and how it may help them prevent infections.

The Best Dog Foods for Urinary Health

Any dog food that’s supposed to help your dog with their urinary health should prevent Urinary Tract Infections (UTIs).

These are some of the best non-prescription dog food for urinary health you can get to make sure your dog stays healthy and comfortable.

ProductVet Required?Grain-Free?RatingPrice Hill's U/D Urinary Care FormulaYesNo4.8$$$$ Check Price Firstmate's Australian Lamb FormulaNoYes3.3$$$$ Check Price Blue Buffalo W+U FormulaYesYes4.4$$$$ Check Price Royal Canin's SO Aging 7+ FormulaYesNoN/A$$$ Check Price Pristine's Salmon and Sweet Potato FormulaNoYes4.4$$$$$ Check Price HomemadeNoDependsN/A$

Overall Best Choice

Hill’s U/D Urinary Care Formula

The Hill’s pet food brand made a name for themselves by using science as their marketing tool.

Each formula is created by a team of veterinary scientists who piece together the best ingredients[1] for a dog’s specific health needs.

Their U/D Urinary Care Formula is one of the best you can buy if your dog needs dog food for UTI problems.

What I Liked

Hill’s stands out to me because they:

Pay attention to health needs first

Balance the mineral content to prevent kidney stones

Include urine pH-balancing nutrients

What I Didn’t Like

Some things I noticed that weren’t so great were:

Large kibble pieces that are harder for small breeds to chew

A more expensive price than traditional dog foods

A recent recall in March 2019[2]

Check Price

Read Reviews

Budget Choice

Firstmate’s Australian Lamb Formula

You might feel panicked if your dog has a grain allergy and needs to switch foods to help their urinary health.

Firstmate’s Australian Lamb formula is something you should consider, since it’s urinary care dog food that won’t compromise on your dog’s allergies.

What I Liked

Firstmate is great because it’s food that includes:

Cranberry ingredients, which is a urinary tract superfood

Fiber that’s easy to digest

Protein that doesn’t come from gluten or grains

What I Didn’t Like

Some things to think about are:

It’s slightly pricey

It includes Burbank and Norkotah potatoes, which could upset some dogs’ stomachs

May require vegetable broth soaking to make it easier to chew at first

Check Price at Amazon

Check Price at Chewy.com

Upgrade Choice

Blue Buffalo W+U Weight Management and Urinary Care Formula

Blue Buffalo is already one of the leading dog food brands in the world, so it’s easy to trust that they also make great dog food for bladder stones and urinary tract infections.

Blue Buffalo W+U is widely available, but definitely an upgrade, since it will cost a bit more than other urinary care foods.

What I Liked

This formula could be a great option for your dog because it:

Limits the formation of calcium oxalate uroliths and struvite[3]

Comes in canned form for dogs who don’t drink enough water

Doesn’t include grains, fillers, or preservatives

What I Didn’t Like

You should consider the following before making your purchase:

It’s only for adult dogs

It will cause weight loss even if your dog doesn’t need it

It has higher levels of fiber, which could cause bathroom accidents

Check Price at Amazon

Check Price at Chewy.com

Best for Older Dogs

Royal Canin’s SO Aging 7+ Formula

Royal Canin is another dog food brand you may have bought from over the years if you’ve been a long time dog owner.

Their SO Aging 7+ formula was made specifically with older dogs in mind so they can get urinary health support without eating food with too many carbs.

It’s important that senior dogs get a specialized food for their age, since they will have slower metabolisms and shouldn’t have the high-protein and carb-focused diets that younger dogs will still need with urinary care food.

They have a version for all ages, as well. You can find a review here!

What I Liked

Some of the best things about this formula are:

The RSS methodology that prevents kidney stone formation[4]

The extra flavor for the common issue of decreased appetite in senior dogs

The nutrients and antioxidants that create a fully rounded meal

What I Didn’t Like

Remember that there are these other features that aren’t so great:

The cost is a bit higher than other brands

Small kibble bits may be a choking hazard for dogs who inhale their food

Larger portion sizes than what’s normally recommended for dogs over 50 pounds (4-5 cups per day compared to 2-3)

Check Price

Read Reviews

Best Organic Option

Pristine’s Grain-Free Wild-Caught Salmon and Sweet Potato Formula

Plenty of people have become more aware of what’s in their food, so it makes sense you’d care about your dog’s food too.

If you’d prefer an organic bag of food for your dog, try Pristine’s Grain-Free Wild-Caught Salmon and Sweet Potato formula.

It’s easy to digest, great for dogs with allergies and made with only organic produce and fish.

What I Liked

Here are some of the best benefits of this organic option:

Salmon is rich in omega-3 fatty acids, which cleanse the urinary tract and keep it healthy after a UTI

Omega-3 fatty acids improve your dog’s skin and coat[5] as well

Contains real dehydrated sweet potato chunks instead of being entirely kibble

What I Didn’t Like

There are a few downsides to this brand for some dogs:

Comes in much smaller bags for the same prices as larger UTI food bags

The flaxseed and coconut oil may cause bathroom accidents for dogs new to the formula

Isn’t focused specifically on eliminating and preventing kidney stones

Check Price

Read Reviews

Best Homemade Recipe

I’ve wondered before if it’d be better to make Maggie’s food right at home.

Other dog owners have thought the same thing, which is why you can find tons of homemade dog food recipes online.

Use this foundational meal as the base of your dog’s food and add in ingredients specifically for your dog’s UTI issues[6].

Basic Instructions

“Wot, me?”

Get the following ingredients together:

3 pounds ground turkey

½ cup of peas, frozen or canned

1 ½ cups brown rice, cooked

1 tablespoon of olive oil

1 zucchini, shredded

2 carrots, shredded

3 cups of baby spinach, chopped

Cook the rice as you normally would, with three cups of water in a pot or in a rice cooker.

Brown the turkey on the stove and drain. Rinse in hot water for thirty seconds to clean the fat off and pat dry.

Add all the ingredients to a large skilled and fry until it’s heated through.

Cool completely before storing it in bags in your fridge or freezer.

It’s a low fat, high protein way to fuel your dog without ordering a bag of kibble.

UTI-Specific Ingredients

Once you put your dog’s portion in their bowl, add one of these ingredients to help fight their UTI symptoms or tendencies[7]:

1 tbs of apple cider vinegar per day

Can also go in their water bowl if they drink a lot of water. Reduce to 1 teaspoon per day for dogs under 50 pounds.

500mg of powdered Vitamin C

Buy an unflavored powder or crush an unflavored tablet, as the flavored ones may contain sweeteners indigestible to dogs.

½ cup of chopped cranberries or blueberries

They will help prevent UTIs, but the cranberries may mask the symptoms of an active UTI, so don’t start with this ingredient if your dog currently has an infection.

If you’re ever unsure of what to feed your dog and what would help their UTIs, talk with their vet.

They can recommend food or ingredients specific to your dog’s health needs, along with possible medication if their infection is severe.

Signs of Urinary Tract Infection in Dogs

Even when your dog starts eating food designed to treat and prevent UTIs, you need to be aware of the most common signs of a canine UTI[8].

You might see your dog:

Have sudden or frequent accidents even when housetrained

Shake while peeing

Drink more water or stop drinking water

Pee cloudy or bloody urine

If your dog shows any of these symptoms or other behavior you consider unusual, take them to the vet right away for testing.

An untreated UTI could cause a kidney infection.

Causes of Urinary Tract Health Problems

Dogs can get UTIs in very different ways than humans, but the root cause is the same.

“What do you mean this mud isn’t sterile?”

A urinary tract infection begins when bacteria enters the urethral opening.

A female dog might sit against a bacteria-covered surface like dirt or a male dog could clean himself after chewing on something covered in grime.

Once the bacteria enters the urinary tract, it settles and becomes infected when the dog’s immune system is weak due to a lack of nutrients.

E. coli is the most common bacteria that causes canine UTIs[9].

Breeds Prone to Urinary Tract Issues

Any dog has the ability to get a UTI.

No dog can protect themselves from all bacteria, but certain breeds are more prone to urinary tract issues than others.

Yorkshire Terriers, Shih Tzus, and Bichon Frises get UTIs most commonly because they’re closer to the ground and may have developed their urethra in a way that makes it more susceptible to bacteria.

It’s also important to note that female dogs are more likely to get UTIs than male dogs, no matter what their breed is.

They have a shorter urethra, so bacteria can access the urinary tract faster than in male dogs.

What to Look for in Food for a Dog with a UTI

Some owners may find it easy to pick a food for their dog once they know to look for a label that promises it will fight UTI symptoms, which is great.

It’s good to be aware that there’s food out there that will help your dog with their specific medical needs.

Other owners may want to know what in the food specifically prevents or treats UTIs.

Here’s what you should look for in food that’s meant to promote urinary health.

#1 – Ingredients That Balance Your Dog’s pH Levels

pH chart by OpenStax College (CC BY 3.0)

Bacteria throw off your dog’s system in more ways than one.

Once they enter the urinary tract, they attach themselves to the tract wall and begin to multiply.

Their presence raises the acidity of your dog’s urine, which is partly why it becomes painful to pee.

Urine is supposed to be mostly neutral (about a pH level of 6.3 to 6.6).

UTI food like Hill’s U/D Urinary Care Formula shows dog owners right on the front of the bag that their food is tested to balance a dog’s pH levels.

That should help make peeing more comfortable while your dog fights off the infection.

#2 – Ingredients That Prevent the Formation of Kidney Stones

The acidity of normal urine is strong enough to break down minerals and get rid of them when your dog pees.

A dog with a UTI has more acidic pee, which is when those minerals become extremely concentrated[10].

Concentrated minerals form stones that block the urinary tract or travel through the kidney. This causes immense amounts of pain, but not if they’re prevented.

Blue Buffalo’s WU Weight Management and Urinary Care formula specifically stops the formation of calcium oxalate and struvite uroliths, which are the main causes of kidney stones in dogs.

This is an important feature to include in your dog’s food if they experience UTIs for long periods at a time or frequently.

The buildup of minerals in their urine should be easily taken care of, if they have food that helps.

#3 – As Many All-Natural Ingredients as Possible

Formulated foods are great and can help in a variety of ways when it comes to canine UTIs.

Photo by Ruth Hartnup (CC BY 2.0)

Still, there are all-natural ingredients that can help manage UTI symptoms as your dog takes medication or otherwise fights the infection.

Humans are often advised to drink cranberry juice to relieve urination discomfort.

Because cranberries are an all-natural resource, dogs can enjoy them too.

Firstmate’s Australian Lamb Formula includes cranberries for this very reason.

It’s a healthy way for your dog to enjoy cranberries, rather than giving them a human supplement that might not be safe for canine consumption.

Conclusion

When it comes to your dog’s urinary health, you can trust any of these dog food brands to help with the specific needs.

I’d choose Hill’s U/D Urinary Care formula for Maggie, since it focused specifically on balancing the pH of a dog’s urine while preventing kidney stones.

Their history with the recent recall does make me wary, but as long as you keep an eye on the news, recalls should be avoidable.

Always consult your dog’s vet when you change your pup’s diet to accommodate their UTI issues.

They may have suggestions for food that’s stronger if your dog needs more active help or recognize that the food will help alongside any medication they prescribe.

FAQs

Can Dog Food Cause Urinary Problems?

Yes, some dog food can cause urinary problems.

If a food is high in minerals, those minerals could build up in the urinary tract faster than your dog can flush them out, causing kidney stones.

What Do You Feed a Dog with Bladder Stones?

Always make sure a dog with bladder stones has access to plenty of water.

When it comes to food, feed them commercial therapeutic diets that balance the urine’s pH and reduce the likelihood of calcium oxalate stones with protein, phosphorus, or calcium[11].

You can switch them to home cooked food if you prefer, but it’s better to switch after the bladder stones are gone.

Can I Give My Dog Cranberry Juice for a Urinary Tract Infection?

It’s safer to keep your dog away from any cranberry juice meant for human consumption.

Those most likely have sweeteners or additives that dogs can’t digest.

Whole cranberries can be used as a supplement for pain management[12], but only alongside medication that will cure the infection.

What Can Cause Crystals in Dog’s Urine?

Low urinary pH or excess oxalic acid and calcium can cause crystals.

If your dog has urinary crystals, it indicates that there’s an infection.

Resources

https://www.hillspet.com/about-us/our-company

https://www.fda.gov/animal-veterinary/news-events/fda-alerts-pet-owners-and-veterinarians-about-potentially-toxic-levels-vitamin-d-33-varieties-hills

https://bluebuffalo.com/blue-vets/for-dogs/wu-weight-management-and-urinary-care-dog-food/

https://www.cliniciansbrief.com/article/understanding-urinary-relative-supersaturation

https://www.petcarerx.com/article/fish-oil-for-dogs-and-cats-the-benefits-of-omega-3-for-pets/601

https://damndelicious.net/2015/04/27/diy-homemade-dog-food/

https://www.washingtonpost.com/lifestyle/a-change-in-diet-might-help-prevent-recurring-urinary-tract-infectionsa-change-in-diet-might-help-prevent-recurring-urinary-tract-infections/2014/12/11/f9fe8836-7b3c-11e4-9a27-6fdbc612bff8_story.html

https://pets.webmd.com/dogs/guide/lower-urinary-tract-problems-infections-dogs

https://vcahospitals.com/know-your-pet/urinary-tract-infections-utis-in-dogs

https://www.petmd.com/dog/conditions/urinary/c_dg_nephrolithiasis

https://www.petmd.com/dog/nutrition/5-diet-tips-pets-bladder-stones

https://www.akc.org/expert-advice/nutrition/can-dogs-eat-cranberries/

The post 2020’s 6 Best Dog Foods for Urinary Care and Health appeared first on Central Park Paws.

from https://www.centralparkpaws.net/dog-food/best-dog-foods-for-urinary-health/

[sarahhenrez018-blog]

Superfood for women after 50

Eating healthily post-50 can be a challenge. Women's dietary needs change later on in life, whether as a result of menopause-related hormonal changes or a slower metabolism, and many older women require fewer calories, yet additional nutrients to support their health and wellbeing.

While there's no need to have a major overhaul of your diet, just a few nutrition-savvy tweaks should boost your general health, and help lower your risk of certain age-related conditions, such as heart disease, breast cancer and osteoporosis. Make a start by upping your intake of the following superfoods for women.

Soy

Fond of soy milk, tofu and edamame beans? You're in luck. Several studies indicate that soy isoflavones, plant oestrogens that mimic the structure of the female hormone, help regulate oestrogen levels and lower the risk of breast cancer when eaten during and post menopause, as well as calm the hot flushes.

A soy-rich diet can also lower your cholesterol by around 6% according to Heart UK and reduce your risk of heart disease, the second leading cause of death for women in the UK. On top of that, soy is one of the best sources of riboflavin (vitamin B2), which many older women lack in their diets.

Smoothies For Younger Looking Skin  

Milk

Women are more at risk of developing osteoporosis than men. To help lower the risk, the National Osteoporosis Society recommends a minimum of 1,200mg of calcium a day for 50-plus women – a   glass of milk contains 10% of the recommended daily intake (RDI). A diet rich in milk may also help prevent Alzheimer's and dementia, the leading causes of death for women aged 80-plus.

A 2015 study from the University of Kansas reported that regular milk-drinkers have higher levels of the brain-boosting antioxidant glutathione, and a lower Alzheimer's and dementia risk.

Turmeric

A 2009 study found that eating turmeric foods at least twice a week may help prevent Alzheimer's disease and dementia. Curcumin, the active ingredient in the yellow-hued spice is thought to heal brain cells and help stave off the mental decline associated with age. Turmeric in fresh root form is best, but if you can't get hold of it, the powdered spice is almost as potent. Try it in curries, marinades, rice dishes and soups, or add some of the root or powder to a virtuous fruit or veggie smoothie.

Pumpkin seeds

Although pre-menopausal women who experience heavy periods are at a significant risk of developing anaemia, a large cohort study conducted in 2010 found that the risk of anaemia actually increases with age. If you suspect you may be anaemic, make an appointment to see your GP. Otherwise, a diet rich in iron can help prevent iron-deficiency anaemia. Believe it or not, pumpkin seeds are the best dietary source of the mineral, weight for weight. Other rich sources include liver, shellfish, nuts, red meat, pulses and beans.

how to increase energy after 50

Portobello mushrooms

Older women, especially women over 65 are at an increased risk of vitamin D deficiency. “It's recommended that over-65s take a supplement of vitamin D of 10 micrograms per day,” says British Dietetic Association spokesperson Priya Tew. “Try to get out in the sun for 10-15 minutes a day without sunscreen, too.”

Upping your intake of dietary vitamin D should help as well. The Portobello mushroom is one of the best sources, as are oily fish, eggs and fortified cereals. Mushrooms also contain folate (vitamin B12), an essential nutrient that becomes more difficult to absorb as we age.

Tea

Lung cancer is the leading cause of death in women aged between 50 -79, and while smoking is of course the main risk factor, diet can play a part too in upping or lowering your risk. Cancer Research UK suggests a diet rich in flavonoids may help minimise the chances of developing lung cancer.

Flavonoids are found in many fruits and vegetables, but tea is one of the richest sources of these disease-fighting antioxidants. Black tea consumption may also help lower the risk of high blood pressure and stroke, not to mention reduce and regulate cholesterol levels. Time for a cuppa?

Exercise for Flabby Arms for Seniors  

Carrots

Carrots are rich in powerful antioxidants called carotenoids, which have potential cancer-protective properties. Cancer Research UK quotes a summary of published studies which shows that women with higher levels of carotenoids in the blood may have a lower breast cancer risk. Other research indicates that people who eat carrots are less likely to develop lung cancer. On another note, the beta-carotene in carrots converts to vitamin A in the body, which helps protect the eyes from degenerative damage.

Mackerel

There's a good reason we're constantly being told to increase our dietary intake of oily fish such as mackerel to at least two portions a week – they are bursting with health-enhancing omega-3 fatty acids, which offer all sorts of benefits, from lowering the risk of breast cancer, to providing decent levels of vitamin D, heart-healthy fats and high quality protein.

New research published in the British Journal of Community Nursing suggests older people increase their protein intake and eat several portions throughout the day to mitigate age-related muscle loss.

Walnuts

Chowing down on nuts is a great way to reduce levels of LDL (bad) cholesterol in the body. In fact, a handful of nuts a day has the potential to lower cholesterol by an average of 5%, according to Heart UK.

Walnuts in particular have been shown to reduce breast cancer risk, boost cardiovascular health, support the brain and help prevent diabetes type-2. And they're rich in essential iron to boot. Try them sprinkled over your breakfast cereal, in salads, smoothies or rice pilafs.

How To Release Toxins From Fat Cells  

Strawberries

The world's most popular berry is packed with a myriad of key nutrients that support older women's health. Strawberries are an excellent source of vitamin C – many women post-50 don't get enough of this crucial vitamin in their diets – as well as folate (vitamin B12). The sweet red-coloured berries also contain cancer-fighting flavonoids and are high in fibre to help prevent constipation, which is particularly common in older adults, and affects twice as many women as men.

[sampagu]

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            How to suppress hunger

Ten natural ways to suppress appetite

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An appetite suppressant is a food, supplement, or other method that stops a person from feeling hungry. Some methods are more effective for suppressing appetite than others.

Manufacturers of appetite suppressant pills make big claims about the ability of pills to suppress appetite and promote weight loss. However, the effectiveness of these pills is not known, and according to the National Institutes of Health (NIH), they often come with dangerous side effects.

Instead, a person can use a range of natural methods to suppress or lose their appetite in a risk-free, healthful way.

In this article, we give a list of evidence-based methods that a person can use to suppress their appetite without the need for diet pills. We also discuss which foods are the best appetite suppressants.

Natural appetite suppressants

A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:

1. Eat more protein and healthful fats

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Eating foods rich in protein or fat can reduce hunger cravings and suppress appetite.

Not all foods satisfy hunger equally. Compared to carbohydrates, protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer.

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A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control.

The Dietary Guidelines for Americans recommend the following high-protein foods:

lean meats

eggs

beans and peas

soy products

Greek yogurt

The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.

2. Drink water before every meal

Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal.

Another study, which looked at appetite in 50 overweight females, showed that drinking 1.5 liters of water a day for 8 weeks caused a reduction in appetite and weight, and also led to greater fat loss.

A soup starter may also quench the appetite. Research from 2007 showed that people reported feeling fuller immediately after the meal if they had a liquid starter.

3. Eat more high-fiber foods

Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day.

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Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates.

On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at.

More research is needed to identify which sources of fiber are the most effective for suppressing appetite.

Healthful high-fiber foods include:

whole grains

beans and pulses

apples and avocados

almonds

chia seeds

vegetables

4. Exercise before a meal

Exercise is another healthy and effective appetite suppressant.

A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.

They found lower levels of ghrelin in the body, a hormone that makes us hungry, and higher levels of "fullness hormones" such as PPY and GLP-1.

5. Drink Yerba Maté tea

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise.

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6. Switch to dark chocolate

Dark chocolate has been shown to suppresses appetite compared to milk chocolate. One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate.

7. Eat some ginger

Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness, possibly because of its stimulating effect on the digestive system. This was a small-scale study, so more research is needed to confirm this effect.

8. Eat bulky, low-calorie foods

Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating.

However, dieting does not have to mean going hungry. Some foods are high in nutrients and energy, but low in calories. These include vegetables, fruits, beans, and whole grains.

Eating a large volume of these foods will stop the stomach from growling and still allow a person to burn more calories than they consume.

9. Stress less

Comfort eating due to stress, anger, or sadness is different from physical hunger.

Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food.

Mindfulness practices and mindful eating may reduce stress-related binge eating and comfort eating, according to one review. Regular sleep, social contact, and time spent relaxing can also help tackle stress.

10. Mindful eating

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The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less.

Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 percent more. Paying attention to food during meals can help a person reduce overeating.

Another article showed that mindfulness might reduce binge eating and comfort eating, which are two significant factors that influence obesity.

The National Institute of Health recommend using mind and body-based techniques, such as meditation and yoga, to curb appetite.

Foods that minimize appetite

Certain foods are better for suppressing appetite than others, including:

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Protein-rich foods and healthful fats. These include lean meats, avocado, beans, nuts, and cheese.

High-fiber foods. Fiber-rich foods keep a person feeling fuller for longer. Good examples are whole grains, beans, fruits, and vegetables.

Pulses, such as beans, lentils, and chickpeas, can directly increase feelings of fullness and may also reduce food intake later, according to a 2017 review.

Eggs are high in protein and fat and may promote feelings of fullness and reduce hunger through the day.

Cayenne pepper may reduce appetite in people who are not used to spicy foods.

Honey may suppress the hunger hormone ghrelin, making people feel fuller for longer. People should try switching from sugar to honey.

Outlook

Restricting food consumption too much can lead to a relapse of overeating. Instead, eating a good amount of the right foods can reduce hunger and food cravings throughout the day.

A person can suppress their appetite by including more protein, fat, and fiber in their meals. Stocking up on vegetables and pulses can make a person feel fuller for longer.

It might also help to try different spices, such as ginger and cayenne pepper, and drink tea to beat unwanted food cravings.

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[sustainhealthmagazine]

The 10 best protein powders to whip you into shape

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Richard Jones Daily Telegraph

Protein shakes have an image problem. Historically, their marketing has focused on images of pumped up men trying to emulate charismatic Austrians (we love you Arnie!), instantly alienating half of the population in one fell swoop. 

The common misconception among women was that taking protein shakes would mean being lumped with a load of muscle. But the protein world has had a bit of a shake up this decade, with products specifically targeting the female demographic as the health and fitness benefits of supplementing your diet with protein (besides the muscle building) are becoming more widely known and promoted.

"Protein shakes are really useful for anyone who is doing a form of exercise and struggles to get it from their diet," reveals James Exton, co-founder of fitness company LDNM. "It isn’t necessarily for muscle building and is quite an important element to have in your diet for weight loss as well. Our whole ethos is that it’s not going to make you into a monster like the giant men on the tubs. That is just a marketing tool a lot of companies use. ​If you’re a woman, it’s not going to make you a man."

If you weigh 11 stone, it is recommended you eat about 52.5g of protein a day but you will need more than that if you are planning on exercising regularly. "It is quite difficult getting it from your diet alone," says Exton. "If you work busy jobs or you are on the move, than it is hard to get to the requirement. But if you are hitting the mark, don’t buy protein shakes. Most people are deficient to protein to some extent and could use a little help to bolster it."

So if you have decided to go the whey of the protein shake, what are the main things to consider? 

"If you are on a weight loss journey, all you're looking for is a high protein content, low carbohydrate content and low fat content. Some do have higher sugar content so bear that in mind. Some brands are selling at £80 to £90, but I can tell you now, that will not change the way a person looks over and above a protein powder that is £30 for the same size."

To help you decide which protein shake to make, we tried as many as we could get our sweaty hands on, and as if we were protein shake sommeliers, judged them on flavour, texture and how they made us feel after consumption – though unfortunately they didn't make us tipsy.

Here are our humble opinions:

1. Form performance protein 520g

£24, from Planet Organic

One of the main reasons why some people are turned off protein shakes is the high dairy and milk content in some powders, while vegan alternatives have a reputation for unappetizing flavours and smells (unflavoured pea protein will make you never want to eat a vegetable ever again).

Form are changing the game as far as this point is concerned. Their vanilla flavoured hemp, pea and algae protein mix will have you wondering how on earth they did it, while the chocolate caramel superblend tastes exactly like millionaire's shortbread - complete with that malty biscuit flavour.

They also manage to fit in 30 grams of protein per 40g serving along with probiotics and BCAA's to help synthesise and digest your protein intake. With it's cool, mindful packaging (no images of beach hunks and babes vying for attention here), Form is a market disruptor – and a welcome one at that.

10/10

Nutritional information per 40g serving: protein - 30 g, carbohydrates - 0.4 g, calories - 149 kcal

2. Protein World The Slender Blend 1.2kg

£25.99, from Protein World

The champion of the protein world. Having reached a level of notoriety in 2015 with a series of adverts that campaigners slammed for promoting "body shaming", Protein World still retains a monster following, with over 700,000 followers on Instagram.

Trying to ignore the marketing and prior conceptions of the brand, we found Protein World to exceed our expectations of what a protein powder could be. It tastes better than many vanilla milkshakes you get in restaurants, and it contains a shopping list of added vitamins and minerals.

As someone who has had issues with protein shake digestion in the past, I was particularly pleased to see the inclusion of a genius probiotic blend, designed to help your gut handle the lactose that's usually found in milky protein shakes.

This is not so much a health supplement as a lifestyle one. I felt oddly revitalised and refreshed after an early morning gym session that usually sees me in a floppy heap on the doormat. However, there is some debate around Protein World's carb count.

9/10

Nutritional information per 40g serving (vanilla): protein - 22.9 g, carbohydrates - 7.9 g

3. Whey box 300g

£16.99, from Whey Box

With it's cheesy tag-line ("It's the only whey") and fascinating range of weird and wonderful flavours (gingerbread anyone?), Whey Box is bringing some welcome fun into the protein game. They offer a monthly subscription service, with ten sachets per pack – useful, as you can just chuck them in your shaker without the need for faffing around with scoops or measurements.

The powder is low on calories compared to other products on this list, but high on carbohydrate percentage. Without offering the robust range of extra vitamins and probiotics of the previous two on our list, it was all down to taste with the Whey Box and we have no complaints on that front. Our favourites are strawberry and a surprisingly yummy cookies and cream.

8/10

Nutritional information per 30g: protein - 22 g, carbohydrates - 3 g, calories - 120

4. Neat Nutrition lean protein 1 kg

£34, from Neat Nutrition

Neat Nutrition follow Form's vibe of 'hipster' protein, with it's parcel like packaging and emphasis on organic ingredients. The vanilla might not be a match for the mighty form, but this is still a pleasant tasting protein shake (although we weren't so much a fan of their berry flavour).

It also has the added benefit of having matcha green tea blended in with the powder, so we decided to take this protein shake as a breakfast replacement, and found it kept us going all the way until lunch without the need for a coffee. 

8/10

Nutritional information per 30 g: protein - 23.1 g, carbohydrates - 2 g, calories - 117kcal

5. Multipower pure whey protein 2kg

£51, from Amazon

The banana mango flavoured Multipower whey protein tastes like those little marshmallow bananas you get at the pic 'n' mix (albeit in liquidised form), which is a lot nicer than it sounds. And the coffee and caramel reminds me of an iced coffee that I mistakenly order on a hot day from Costa. It's not the same as a piping hot coffee, but at least it tastes like what it proposes to be, which in the world of protein shakes is not to be sniffed at.

However the powder does cling to the side of the shaker, leaving some residue – and me wondering whether I've utilised the full amount of powder from the sachet.

They've also added vitamin B6 and Branched-Chain Amino Acids which helps stimulate protein synthesis and could explain the welcome extra kick on the pull-up bar.

7/10

Nutritional information per 30 g (banana mango): protein - 24 g, carbohydrates - 1.4 g, calories - 116 kcal

6. Bulk Powders Whey Protein 1 kg

£11.19, from Bulk Powders

This protein powder mixes very well without going bubbly, and tastes rather pleasant at the price point (albeit a little disappointing when compared to the gourmet options on this list). It also contains those very handy BCAAs (but no vitamin B6) which aid workouts – albeit not to the extent of Multipower's product. However it is nearly half the price so out of the cheaper options on the market, we crown Bulk Powders king.

7/10

Nutritional information per 30g (vanilla): protein - 24.2 g, carbohydrates - 1.5 g, calories - 122 kcal

7. Precision Complete Whey Protein Powder 2.28kg

£35.95, from Amazon

We're starting to get away from the artisan options, and into the more traditional looking tubs. To my surprise, Precision Complete doesn't taste as synthetic as the ingredients might hint.

While at first it feels like it is going to have a bitter aftertaste, much to my surprise it never reaches this place and instead carries on tasting like a slightly trashy kids party chocolate ice cream or something you'd drink by the litre in order to get over a painful break up. It settles well in the stomach – a lot better than other dairy products in it's price range - all of which makes Precision Complete a good 'cheap and cheerful' option for those none too bothered about flashy branding or marketing ploys.

7/10

Nutritional information per 34 g serving: protein - 24.5 g, carbohydrates - 3 g, calories - 129

8. Optimum Nutrition Gold Standard Whey 908 g

£44.99, from Holland & Barrett

Optimum Nutrition Gold Standard, like Precision Complete before it, promises us whey protein isolates - apparently the purest form of whey protein that exists. In truth, this powder does provide a very good workout indeed (I was going at that rowing machine like a madman for a whole hour). However, at the price point, I am left wondering if there is any thing more to this powder. 

In terms of taste, Optimum Nutrition is a very middle of the road option. It is not as sweet as Precision Complete, nor as creamy as Protein World or Form. However, it doesn't stick to the top of your mouth, the powder dissolves well, and it is relatively low on calories. There are better options out there, but you can still do a whole lot worse.

7/10

Nutritional information per 50 g serving: protein - 34 g, carbohydrates - 5.5 g, calories - 182 kcal

9. Purition original 500g

£22.95, from Purition

Having found favour among the likes of opera singer Katherine Jenkinsand sports presenter Kirsty Gallacher, Purition is flying the flag on this list for the new trend of wholefood protein ready to shake up the scene this year. Rather than a straight up powder, Purition is a flavoured blend of seeds (including our favourites, chia and kernal), nuts, whey and hemp protein and real flavourings (vanilla pods for examples as opposed to a vanilla flavoured construction from a lab).

With it all looking this uber-healthy it is with a little disappointment that we found the flavour a touch bland and in need of sugar. The directions also tell you to blend it up with milk or yoghurt, which obviously requires a blender. Now, I don't know about you, but I couldn't take a blender into the weights room while keeping a straight face, meaning you'll have to go home before you can take the protein, thus missing the golden 20 minute window after a workout where your protein intake is being optimised.

However we would highly recommend Purition for those terrified of long lists of odd sounding ingredients on the back of protein powders, and those wishing to take their protein with a meal (it works great sprinkled on muesli).

7/10

Nutritional information per 40 g (macadamia and vanilla): protein - 15.6 g, carbohydrates - 3.4 g, calories - 198 kcal

10. MyProtein Total Protein 1 kg

£21.99, from MyProtein

Since its founding in 2004, MyProtein has risen to the top of the protein game to become the largest sports nutrition retailer in Europe. We tried their total protein protein product, which scores very highly on the low calorie, low carbohydrate, high protein content scale.

The packaging can some across as a little low-end, and the powder, even when shaking it like a wet dog, doesn't blend very well in a shaker; you might be left with gloopy chunks of protein powder at the bottom. The chocolate initially tastes lovely, but has a clingy aftertaste, like something faintly nuclear is deploying on your taste buds. However with near daily discounts making their products the cheapest on the market (along with Bulk Powders), MyProtein is surely the go-to option for anyone who's primary concern is saving pennies.

6/10

Nutritional information per 30g: protein - 25 g, carbohydrates - 1.2 g, calories - 118 kcal

Our favourites

It definitely feels like a changing of the old guard in the protein world. Brands like Form are promoting more mindful imagery and selling their products almost like lifestyle supplements, with a host of vitamins and minerals to keep your health in check past building muscle.

Elsewhere, Whey Box are trying to flip the traditional, rather 'serious' feel of protein tubs and making it tasty and fun. Both are offering that something extra which we can't help but get behind.

View latest offers from Myprotein

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[lindafrancois]

How to Lose Weight With These 13 Super Foods

13 Best Superfoods for Weight Loss:

Wheat Grass

Spirulina

Black Beans

Barley Grass

Alfalfa Grass

Moringa Leaves

High Fibre Foods (acacia gum, psyllium husk, and basil seeds)

Seeds cocktail (flax seeds, sesame seeds, and watermelon and muskmelon seeds)

Green tea and Herbs

Teatox

Acai Berry

Garcinia Cambogia

Honey, Ginger, Garlic, Lemon, Apple Cider Vinegar

Who said losing weight is about not eating or going on a hard weight loss diet? If yes! I am all ears! For all you know, you do not require exotic weight loss foods, expensive pills, gadgets or medical procedures but natural food for weight loss.

Yess!!! They are called the Superfoods!! Unfortunately, we tend to ignore these simple foodstuff, search for the ever-elusive diet food but end up being obese.

So, how to lose weight with superfoods. Consult a Truweight Nutrition Coach for FREE and you will be amazed to know about the wonderful weight loss foods.

Get FREE Weightloss Consultation Today!

  We provide a list of 13 such awesome weight loss foods that is a must-include if you are looking for the answer of ‘how to lose weight’.

1. Wheat Grass Juice for Weight Loss

This is the grass of tender wheat plants and is one of the most important superfood for weight loss.

It is taken as a vegetable and can be easily eaten by those with wheat allergies. It is over 20 times denser in nutrients than any other vegetable.

By drinking wheatgrass juice, you can get the power of more of its nutrients in a highly concentrated form.

Wheatgrass is 20 times denser than any other vegetable

Wheat grass is one easily available superfood for weight loss

Wheatgrass is a complete food with 98 of the 102 earth elements! Wheatgrass juice is a strong health food supplement which contains very highly concentrated vitamins, enzymes, chlorophyll, and minerals.

Some of its health benefits of wheatgrass juice are as follows:

Wheatgrass juice is a complete detoxifier

Wheatgrass acts as a good blood purifier

Wheatgrass juice protects one from cardiovascualar diseases

Wheatgrass juice is known to slow down the process of ageing

It improves your digestion

2. Spirulina for Weight Loss

How to lose weight: turn to spirulina

Spirulina is a superfood, microalgae and is a complete weight loss food. Spirulina benefits are immense such as, it has a high nutritional value and contains an enormous amount of proteins (50-70%), essential amino fatty acids, antioxidants, enzymes, and all vitamins and minerals.

An excellent source of beta-carotene (30 times more than carrots). It also contains a large quantity of chlorophyll which has a purifying and protecting role in the body.

All the elements present in spirulina will ensure a healthy functioning of the immune system and nervous system.

Spirulina also increases stamina and immunity levels and helps to build lean muscle mass. Spirulina is a low fat, low calorie, cholesterol-free source of protein containing all the essential amino acids.

How to lose weight with Spirulina? Add this powder to dals, vegetables for an instant nutrient boost.

The Spirulina benefits are as follows:

Helps in lowering Cholesterol

Makes you more Active

Boosts Immunity levels

Quickens the process of Weight loss

Master Detoxifier

3. Black Beans

Black beans boosts the health of the biota in the gut!

Black beans are known to create magic within yourself. It is a very good source of protein and fills your tummy well with fiber too. It helps in increasing your level of satiety and also improves the regulatory system.

They are always preferred as a diet food as they are packed with fiber which helps in improving your digestive health and in turn the question of weight loss also gets answered.

Are beans good for you to lose weight? Legumes are rich in protein and fiber. However, beans are nutritious and are considered as a proper diet for weight loss.

4. Barley grass-Has 4 times the calcium of milk

A true superfood with 4 times the calcium of milk, 22 times the iron in spinach and large quantities of protein.

Barley grass is loaded with every essential amino acid, over 12 minerals, and 13 different vitamins (including Vitamin K). Plus, 23% of barley grass is digestible protein. It has antioxidant properties and has been shown to reduce cholesterol levels.

Barley grass helps in weight loss, provides longevity and improves sleep and immunity.

How to lose weight with barley grass? Add this superfood powder as a part of a healthy diet.

Here, are the benefits of barley:

High Source of Fiber

Can Help Improve Digestion

Helps with Weight Loss

Helps Control Blood Sugar Levels

Helps Lower High Cholesterol

Prevents Heart Disease

Provides Antioxidants

High in Vitamins and Minerals

Go green for weight loss

5. Alfalfa Grass – Father of all herbs

Alfalfa is a nutrient-rich food for weight loss that is high in chlorophyll, vitamins, and micronutrients. Eating alfalfa grass or alfalfa sprouts offers the advantage of more protein than in most plants.

Alfalfa is rich in vitamins A, B1, B6, C, E and K as well as calcium, potassium, iron, zinc, phosphorus etc., and helps to boost our immunity.

It also has cholesterol and blood sugar lowering effects. It helps in detoxification and is also helpful to treat kidney conditions, osteoarthritis, rheumatoid arthritis, asthma, cancer, etc.

How to lose weight with alfalfa sprouts? Use the sprouts in a salad or in soups. The grass can be incorporated in juices and also in drinks. 

Alfalfa sprouts are tender and nutritious used in salads, soups and sandwich. Alfalfa sprouts are healthy and should be included in your weight loss diet.

Try including alfalfa sprouts in your salad today for weight loss

6. Moringa leaves – 7 times the vitamin C of oranges

Moringa leaves (Drumstick leaves) is an important food source in some parts of the world. The most nutritious part of the tree is the leaf which has the highest amount of protein and is extremely rich in Vitamin A, Vitamin B6, Vitamin C, riboflavin, calcium, iron, and magnesium.

Moringa leaves has four times the vitamin A in carrots, seven times the vitamin C in oranges, and four times the calcium in milk.

It is helpful for people suffering from arthritis, cancer, constipation, diabetes, diarrhea, epilepsy, stomach pain (gastritis), heart problems, high blood pressure, kidney stones etc.

How to lose weight with moringa leaves: Add them in sabjis and dals or in combination with other green leafy veggies. South Indians make a dosa out of these leaves too.

Moringa Leaves: An age old diet food that is relegated to rural cooking

7. High Fibre foods- Magic Weight Loss Weapon

Wondering how to lose weight if you’re overweight? The simplest answer would be to start eating fibre rich foods. Dietary fibre is a magic weight loss weapon.

Eating fibre rich foods makes you feel full, so you can resist eating more food than you need. It is not easy to reach your daily recommended quantity of fibre through regular diet if you are consuming only half the desired quantity.

Without consuming enough fibre, it is not easy to lose weight. There are some food products which are very high in fibre content and if you include them in your diet, you could easily reach your desired level of fibre consumption.

These food items are acacia gum, psyllium husk, and basil seeds. These are super foods which will not just give you required fibre but also release hormones that help in regulating fats.

Acacia Gum and guar gum helps delay the absorption of glucose from a meal and stabilize blood sugar levels.

It also triggers a powerful anti-hunger hormone called Cholecystokinin (CCK) that tells your body to stop eating once you’re full. These high-fibre diet foods are ideal for weight loss.

Tiny but super mighty when it comes to weight loss

It acts like a kitchen sponge in the digestive tract, soaking up harmful toxins and waste and “sweeping” them away in daily bowel movements. It helps raise good cholesterol (HDL) levels in the body and lower bad cholesterol (LDL) levels. If you are not getting enough fibre in your diet, try adding some fibre supplements in powder form.

8. Seeds- Tiny but Mighty

Seeds are rich in omega 3 fatty acids which helps in losing weight

We usually eat watermelon, muskmelon and throw away the seeds. You will be surprised to know that seeds have immense benefits and they are full of nutrients.

It might not be practical always to eat them along with the fruit, as they are hard. A better way to eat them is to grind them and mix it with some food/drink item.

They are low in carbohydrates and it is a combination of healthy fat and high fibre content makes it a great food for weight loss and maintenance.

Lose weight effectively simply by incorporating these seeds that are generally thrown away.

Truweight makes its own Seeds Cocktail using flax seeds, sesame seeds, and watermelon and muskmelon seeds. Although Seed Cocktail contains all sorts of healthy components, they are particularly a good source of Omega 3, phytochemicals, fibre and zinc:

1. Seed Cocktail is high in phytochemical, including many antioxidants. It is perhaps our best source of lignans, which help in balancing female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer and help prevent Type 2 diabetes.

2. They are very high in fibre: both soluble and insoluble. The fiber in your diet helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.

3. They are rich in minerals like zinc, a nutrient which will help you by preventing hair fall and in building a stronger immune system. It is an essential nutrient for patients suffering from PCOS.

9. Green Tea & Herbs- Great Detoxifier & Metabolism Booster

Green tea, quite popular in China from ancient times, is highly effective for weight loss. Most of its health benefits arise from the fact that it undergoes minimal oxidation while it’s made and that makes it very rich in antioxidants.

It has 10 times the amount of antioxidants found in fruits and vegetables. This property alone makes it a perfect choice for weight watchers.

Benefits of Green Tea (apart from weight loss)

Sip on warm green tea as an ideal weight loss food

Weight loss: It helps to lose weight by increasing the metabolism by 4%.

Diabetes: Green tea prevents high insulin levels and also regulates blood sugar levels.

Heart Diseases: It helps to stay relaxed by maintaining the blood pressure and also prevents clot formation which is the main cause of heart attacks/stroke.

Cancer: It kills cancer cells without damaging healthy cells and reduces the risk of cancer.

Cholesterol: It aids in improving the ratio of good to bad cholesterol, thereby, reducing bad cholesterol in the blood.

Skin Care: Green tea protects the skin and prevents it from various signs of ageing.

10. What is better than Green Tea? Green tea with Great Herbs!!

Truweight’s Teatox is a combination of powerful herbs with a number of health benefits such as weight loss and strong detoxifying properties. The following are some of the herbs/foods and their benefits:

Truweight’s Teatox combines the weight loss powers of green tea and herbs

Nagarmotha (Musta)

Musta is a powerful detoxifying and weight loss herb which removes endotoxins (toxins released in the body). It is also used as an energy tonic and is useful in treating gastro-intestinal problems. It has the ability to reduce inflammation and cholesterol in the body and aids in weight loss.

Embelia ribes (Baibidang extract/false pepper)

Baibidang is a powerful plant whose bark is helpful in rejuvenation. It also helps in treating various gastrointestinal problems, helps to restore blood sugar levels and is a powerful antioxidant, which helps to fight ageing.

Sonthi

It is a herb whose rhizome is used as a spice and as a powerful digestive aid. It enhances fat absorption, delays gastric emptying and gives satiety. Also increases the metabolism and aids in weight loss and acts as a detoxifying agent.

Senna

Senna is a herb. The leaves and fruit of the plant have various health benefits. It acts as an anti-oxidant. It aids in weight loss and helps in detoxifying the body. Not only it helps in detoxifying but also helps to reduce inflammation and is useful in treating constipation thereby preventing irritable bowel syndrome, fissures, etc.

11. Acai Berry and it’s Benefits

The antioxidants present within Acai Berries help in burning fat

You must have heard about this Central and South American native fruit in relation to weight loss or as a super diet food.

Acai berry is an inch long, reddish purplish fruit from the acai palm tree. Some studies have shown that the pulp of acai berry is even concentrated in antioxidants than other berry counterparts namely cranberry, raspberry or even strawberry, and blueberry.

Just like red wine, the antioxidants in acai berry helps keep heart diseases away. Apart from this, studies find beneficial effects of acai berry on skin, immune-boosting properties of acai berry.

It has also shown to reduce digestive problems and irritation. Whether acai berry is an ideal food for weight loss needs to be proven definitely but some formulations use this antioxidant-rich berries in their products.

12. Garcinia Cambogia Fruit for Weight Loss

Hydro-citric acid present in Garcinia helps in burning fat!

Another diet food which is spoken of much in the weight loss circles. A product of a medium-sized tree found in the Southeast Asia region, garcinia has shot to fame due to a unique chemical found in its rind or outer cover.

The chemical is hydroxy citric acid (HCA) and growing research finds that this chemical can prevent fat storage, control appetite,and increase the endurance of exercise.

Not just this, HCA from garcinia has shown to beneficial for relieving joint pain, bloody diarrhea, treats parasite and worm infestation, and also helps increase bowel movement.

13. Honey, Ginger, Garlic, Lemon, Apple Cider Vinegar

The 5 Essentials on a weight loss day!

Honey for weight loss – You would have heard “Have honey and lemon with warm water in the morning to reduce weight”.

Honey and lemon in the morning help in increasing your metabolism and hence helps in weight loss.

Honey fuels the liver and promotes the release of fat-burning recovery hormones while you sleep.But, then there are few more foods which are equally good or even better in increasing your metabolism: apple cider vinegar, ginger, garlic.

Research shows that apple cider vinegar has positive results in improving your insulin sensitivity and hence helps in weight loss.

Vinegar also promotes weight loss by preventing fat accumulation through its impact on insulin secretion and by maintaining stable glucose level.

Ginger increases the PH value of stomach acids, thus reducing the rates of gastric secretions and accelerating the activity of the enzymes necessary for digestion.

Research done at the Maastricht University, Netherlands found that ginger has metabolism accelerating properties. It boosts metabolism by approximately 20%. This is the reason why ginger has made it to the list of ‘top 10 weight loss foods’.

Garlic stimulates the nervous system to release adrenaline hormone – thereby increasing the metabolism.

Watch the video to know the weight loss foods that will help you in losing weight!

How Truweight helps

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It is not practical to mix everything early in the morning to come up with your own concoction.

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  Next Read : 

9 Natural Weight Loss Home Remedies

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8 Amazing Weight Loss Home Remedies

10 Easy to Follow Home Remedies for Weight Loss

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7 Biggest Mistakes Weight Loss Coaches See Their Clients Make :/ !!

  You’re ready to lose some weight. You probably realize that losing weight successfully means clearing countless mental and physical hurdles. And that means there are endless ways to trip up before reaching your goals likely without even realizing it. With all the contradictory weight loss advice out there, it’s no wonder.

Well, there’s a new type of specialist the weight loss coach who can help you cut through the diet and exercise noise and guide you to the best plan for achieving and sustaining your goal. Here, some of the country’s leading weight loss coaches share the most common mental and physical mistakes that hold clients back, and the best solutions.

You’re not eating enough.

Kyra Williams, a weight loss coach certified by the National Academy of Sports Medicine says this is a faux pas almost all of her female clients are guilty of. “If you are working out and burning 2,500 calories a day—but only consuming 1,200—you’ll force your body to store fat,” she says. Not only that, the calorie shortage will slow down your metabolism, making it tougher to build muscle.

Your New Weight Loss Mantra: Don’t be afraid to eat! Fill your plate with plenty of healthy carbohydrates (think fruit, starchy veggies, and whole grains), lean proteins (fish, turkey, chicken, and tofu), healthy fats (avocado, oils, nuts, and seeds), and an unlimited amount of greens and other non-starchy veggies. Bonus: Eating 1,800 to 2,000 calories of these healthy eats will keep you so full and satisfied you’ll be less likely to binge on junk foods, says Williams.

You’re doing all cardio and not enough weights.

Once again, this is the common blunder for women, says Williams. “It’s a shame considering muscle mass is what helps you burn fat,” she says. “Cardio burns calories, but it doesn’t do much to build muscle.” Lifting weights helps keep your metabolism revved: You’ll burn more fat long after you’ve worked out.

Your New Weight Loss Mantra: Add some weights to your cardio routine. Two to three days a week, work in 20 minutes or so of weight training on machines, with free weights, or even simply doing body-weight exercises like push-ups, crunches, and pull-ups, says Williams. Start with lighter weights or easier positions (knees down for the push-ups, for example) and fewer reps, but remember to increase the challenge as you get stronger.

You overestimate the calorie burn of a single workout.

Chris Nagel, an exercise physiologist, personal trainer, and nutrition and weight loss coach, says many of his clients will use a great workout to justify poor decisions throughout the rest of the day. “While it can be tempting to think you can treat yourself to dessert because you had a great session earlier that day, you’re overestimating how much benefit you really got.” As a result, people overeat, he says.

Your New Weight Loss Mantra: Remember that increased activity levels will increase your caloric demands and appetite, says Nagel. It’s crucial to keep monitoring your portion sizes and following your healthy eating plan.

  You haven’t established a good support system.

Go it alone and you’ll be much less likely to succeed than if you’ve got a group of friends and family who are supporting you, says Martino. “It can be difficult to stick to your lifestyle changes if your partner or the rest of your family aren’t willing to participate—or at least support you in the changes you’re making,” she says.

Your New Weight Loss Mantra: Find a relative or friend to join forces with you. If there isn’t someone, at least let your loved ones know about your big goals and ask for their support. That way, they’ll keep your goals in mind rather than tempt you to stray off course, says Martino. “You can also check out platforms online where thousands of people come together virtually to offer each other support, advice, and encouragement,” she says.

You’re not setting specific goals.

The key to success is to break an overwhelming target—say, losing 30 pounds—into little steps that can be more easily managed, says Elle Kealy, a certified nutrition, fitness, and weight loss coach. “Instead of setting unattainable, vague goals, it’s better to approach your weight loss project as a series of smaller, more realistic habit changes that you can focus on one at a time,” she says.

Your New Weight Loss Mantra: Set SMART goals, says Patrick Williams, an American Council on Exercise-certified health coach and behavior change specialist. “Ideally, your goal should be Specific, Measurable, Attainable, Realistic, and Time-bound,” he says. For example, you might start by committing to drinking 8 glasses of water a day for the first month of your plan; the next month, you could aim to stick to that and swap out half the cheap carbs on your plate (potatoes or pasta) for leafy greens, says Kealy. “Each of your smaller, attainable goals will add up to substantial lifestyle changes over the long term.”

  You aren’t consistent with your efforts.

According to Nagel, this is one of the biggest blunders for clients. “Noticeable weight loss is only achievable when your body is consistently exposed to physical activity and proper diet,” he says.

Your New Weight Loss Mantra: Keep your momentum going, says Nagel. “It can be tempting to do well for 2 weeks and then take the third week ‘off’—but that will likely put you right back at the beginning at the start of your fourth week,” he says. Sure, little cheats here and there are OK and even expected. But if you notice yourself slipping for extended periods of time, it’s important to get back on your program ASAP.

You tell yourself you’re “on a diet” permanently changing your lifestyle.

Kate Martino, a physician assistant, and weight loss coach say her clients who are looking for short-term fixes have a much tougher time getting and maintaining results than clients who make changes for the long haul. “When you’re in the ‘diet’ mentality, it’s more likely that you’ll go off your diet before you reach your goals,” she says. “It’s even more likely that, if you do lose weight, you’ll wonder what to do next,” she says. “Making lifestyle changes, on the other hand, helps you learn the tools to reach your goals and maintain your weight loss for life.”

Your New Weight Loss Mantra: Banish the word “diet” from your vocabulary, and when you’re making nutrition and exercise changes, be sure you experiment until you find what really works for you, says Martino. “The key is finding lifestyle changes that will not only help you get to where you want to be but will also be enjoyable. That’s when you’ll stick to ’em.”

  Source

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Nutritional Strategies For Better Sleep (Tonight!)

It’s not a secret: Sleeping well is incredibly important for good health, as well as recovering from any type of training regimen. It doesn’t matter how dialed-in your diet and training are, if you’re not sleeping well, your health will suffer.

Unfortunately, even when we make sleep a priority by getting to bed on time, it doesn’t guarantee a good night’s sleep. Many people suffer from insomnia, interrupted sleep patterns, or trouble sleeping for a full seven to nine hours a night.1

What you may not realize is that there are dozens of diet and lifestyle factors that affect how well you sleep once your head meets the pillow every night.

In this article, you’ll learn three nutritional strategies you can try today for better sleep tonight!

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How Your Macros and Calories Can Affect Your Sleep

Whether or not you track your fat, carbs, and protein, the relative proportion and amount of each of these macronutrients in your diet can impact your sleep.

There are two main concerns regarding macros that could be affecting your sleep: you may not be eating enough carbohydrates or enough fat (or both.)

Low carb diets are incredibly popular for more than just weight loss. While I’m not anti-low-carb, I find that a lot of my clients — my active female clients in particular — don’t do well on a very low-carb diet long term. Disrupted sleep is one of the first signs that they’re not tolerating the diet.

Many active women on a low-carb diet experience blood glucose drops overnight, which ramp up stress hormones like cortisol and can even wake some women up if it’s extreme enough. Whether or not you wake up hungry, if you’re wide awake right before bed or at some point during the night, you might be experiencing a drop in your blood sugar.

Most of my active female clients see significant improvements in their sleep quality when they’re on a higher carbohydrate diet (more than 30 percent of calories). Even if your overall carb intake is low, having a higher carbohydrate meal within four hours before bed can shorten sleep onset, helping you fall asleep faster.2

Try increasing your total carbohydrate intake to 40 to 50 percent of your calories, or adding 30 to 50 grams of higher glycemic index carbohydrates to your dinner. For a woman consuming 2000 calories a day, this is 200 to 250 grams of carbs per day.

Great options include white rice, white potatoes, sweet potatoes, plantains, and bananas. Natural sweeteners like honey or maple syrup are some easily digested sources of glucose.

Fat is another macronutrient that can impact sleep. Dietary fat helps us produce hormones and slows the release of glucose into our blood when we’re digesting carbs from our meal. Long-chain monounsaturated and saturated fats from butter, animal fats (e.g. lard or tallow), olive oil, palm oil, or macadamia nut oil are especially satiating and keep us feeling satisfied for hours after eating a meal.

Adding some healthy whole food fats to all your meals, and dinner especially, prevents overnight hunger and the blood sugar swings that can come from a very low fat diet.

Aim for at least 20 percent of your calories from fat, and try upping it to 30 to 35 percent if you’re struggling with hunger overnight. For a woman on a 2000-calorie diet, this is at least 45 grams fat per day, and possibly closer to 65 to 75 grams of fat per day for an adequate intake. Some of my clients feel best on 40 to 50 percent of their calories from fat. Don’t be afraid to experiment.

Remember, inadequate food intake in general (regardless of the macronutrient balance) is going to screw up your sleep. Insomnia is an incredibly common symptom of malnutrition. Make sure you’re eating enough food overall to support your training levels, even if you’re trying to lose body fat.

And don’t go to bed ravenous! Try a snack containing carbs and fat within an hour of your bed time if you’re struggling with pre-bed hunger. One of my favorites is frozen berries or banana with heavy cream or coconut milk, or a frozen, gluten-free waffle with some almond butter on top.

If you’d prefer a beverage over a snack, try herbal tea with a spoonful of honey and a dash of heavy cream or coconut milk. Throwing in a little hydrolyzed collagen powder, which is a great source of the sleep-inducing amino acid glycine, can make it even more beneficial for sleep.

Micronutrients For Better Sleep

Once you’ve got your macronutrients and calories dialed in, it’s good to ensure that your diet is high in micronutrients — vitamins and minerals — especially those that directly impact sleep quality. Some of these nutrients are hard to get high amounts of in the diet, so supplementation may be warranted.

Don’t avoid salt, especially if you’re active. Too little salt may trigger sleep issues in women who are training regularly. Use salt in your cooking and add salt to taste, especially if you’re following a diet low in processed foods with added sodium. If you sweat a lot during workouts, you may need to add some salt to your water to replace the sodium loss.3

Magnesium is a nutrient that calms the nervous system, and can be effective in treating insomnia and improving sleep when supplemented. Yet it’s difficult to get high amounts of magnesium in our diets even when eating healthily. I usually recommend 200 to 400 mg of a chelated form of magnesium like magnesium glycinate or magnesium taurate before bed. You can also take an epsom salt bath to absorb magnesium through your skin.

Vitamin B6 is another nutrient that impacts sleep thanks to its effects on melatonin and serotonin production, both neurotransmitters that affect sleep when out of balance. While B6 is found in many foods, cooking reduces the bioavailability of B6 by 25 to 40 percent, so getting a little extra is a good idea if you’re not sleeping well. Try taking an extra 25 mg per day, and don’t exceed 100 mg daily from all supplement sources.

Zinc affects our body’s ability to use magnesium and B6, and also impacts our sensitivity to excitatory neurotransmitters which can make us more sensitive to stimulation. Zinc is found in oysters, clams, beef, lamb, sesame seeds, pumpkin seeds, cashews, turkey, and lentils, and is easier to absorb from animal sources. If you are vegetarian or have impaired digestive function, or simply don’t eat a lot of zinc-rich foods, you may need to supplement. Most of my clients do well taking 15 to 30 mg supplemental zinc per day in a chelated form like zinc citrate. Don’t take more than 40 mg per day on an ongoing basis.

These four micronutrients are not the only ones that affect sleep, but are the best place to start when looking to increase the nutrient-density of the diet or to add low dose nutritional supplementation to your plan.

(Always check with your doctor or a licensed dietitian before starting any supplementation!)

Stimulants and Sedatives

So far we’ve focused on what to add to your diet if you’re struggling with sleep. Let’s now discuss the things you may need to remove from your diet in order to sleep better.

First, consider your caffeine consumption from drinks like coffee and tea, assessing both the amount and timing of the caffeine intake.

If you drink multiple coffee beverages a day, or have caffeine in the afternoon, it may be causing your sleep disruption.

While you don’t have to completely eliminate caffeine (I’m not cruel!) you may want to cut down on how much you’re having during the day. Try limiting caffeinated beverages to before noon only, and replace one or two caffeinated beverages with a decaf option.

You can try even taking a break from caffeine for a while if you’re really struggling with sleep, but remember to slowly reduce your intake as a cold turkey removal can cause withdrawal symptoms.

And remember that caffeine can come from other sources beyond coffee and tea. Chocolate is a common source of caffeine that people consume close to bedtime, and I’ve found for myself and some clients that having chocolate before bed negatively affects sleep. Try limiting yourself to a small square, or have it earlier in the day if it’s keeping you awake.

Finally, even though alcohol is often used to help us fall asleep, it negatively affects the overall quality of our sleep, making our sleep less restful. While there’s nothing wrong with having a glass of wine or beer to relax at the end of the day, you shouldn’t be relying on alcohol to fall asleep, and daily intake for women should not exceed one to two servings.

If you’re drinking more than that regularly, consider taking a break from alcohol for a while so that you can recalibrate your sleep cycles as well as your alcohol tolerance.

So Your Diet Is Great… Now What?

Once you’ve got your diet, supplements, and stimulant use under control, consider the other lifestyle factors that can affect sleep quality.

Light and dark exposure throughout the day makes a big impact on your sleep cycles and circadian rhythms (your body’s 24-hour clock system.) Be sure to get plenty of natural light during the day and avoid artificial blue light at night. Take a walk outside at lunch, or take your workout outdoors on a sunny day, and turn off the laptop and smartphone at least one hour before bed.

If you’re training several days a week, make sure you’re not exercising very close to bedtime, as exercise is stimulating and can keep you from falling asleep. Try moving your workout to the morning or midday if you’re feeling overly wired at night. And be sure you’re not overtraining, as one of the primary symptoms of too much exercise is poor sleep and insomnia.

Finally, look at your stress levels and stress management habits. I’m willing to bet that most of us struggle with stress in some way, and unless you’re proactively dealing with it, it can significantly impact your health and sleep quality. Learning healthy ways to cope with stress can make a big difference in your sleep as well as your quality of life.

And if you’ve made all these changes and you’re still not seeing improvements in your sleep, consider working one-on-one with a health expert that can give you individualized recommendations for getting your sleep back on track!

References

How much sleep do we really need? National Sleep Foundation. https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Afaghi A, O’Connor H, Choow CM. High-glycemic-index carbohydrate meals shorten sleep onset 1’2’3. Am J Clin Nutr February 2007; 85(2): 426-430 http://ajcn.nutrition.org/content/85/2/426.full

Blank MC, Bedarf JR, Russ M, Grosch-Ott S, Thiele S, Unger JK. Total body Na(+)-depletion without hyponatraemia can trigger overtraining-like symptoms with sleeping disorders and increasing blood pressure: explorative case and literature study. Med Hypotheses. 2012 Dec;79(6):799-804. https://www.ncbi.nlm.nih.gov/pubmed/23234732

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Tracking Macros: Does Your Nutrition Fit Your Body?

When it comes to eating for your body, your health, and your goals, there’s a lot of talk out there about what you should and shouldn’t do. You’ve probably heard stuff like:

You should eat 1200 calories each day if you want to lose weight.

You should drink a protein shake after your workout.

You shouldn’t eat more 50 grams of carbs per day.

You shouldn’t combine fruit with any other food.

And on and on. Try as we may to put hard and fast rules around what you should and shouldn’t eat, there is no one-size-fits-all approach to what’s best for your body, your health, and your goals.

In recent years, there’s been a big push in the health and fitness world to count macros. Move over calorie-counting, there’s a new kid in town. There are “does it fit your macros?” programs popping up everywhere. All of them are intended to help you find the “just right” balance of proteins, carbs, and fats with your physical goals in mind (fat loss, muscle gain, performance, leaning out, boosting metabolism). While they all have great intentions, counting your macros (or calories for that matter), is just one piece of the larger puzzle of reaching your goals and improving your health.

Case Study: Sarah

Sarah was a 28 year-old coach and CrossFit athlete who came to me simply looking to optimize her own performance in the gym and for competition—especially with the upcoming CrossFit Open. She felt “pretty good” for the most part, except for occasional bloating and gas after meals. She also reported “hangry-ness,” with headaches and a little bit of shakiness if she went too long between meals.

Sarah put in long hours at the gym training and coaching clients. Most mornings she woke around 4:30am to teach class by 5am. By 7am she would hit her first training session of the day, and would spend an hour or two doing mobility, lifting weights, and maybe a short metabolic conditioning piece.

After training, Sarah would head home for a quick lunch, maybe take a 20-minute cat nap, and take care of some personal to-dos. Then she would head back to the gym to coach the 3pm and 4pm classes before hitting her evening training session—another hour or two of gymnastics skill work and conditioning. Then it was home for dinner around 8 pm and lights out by 9:30 or 10 pm (on a good day).

Over the past couple years, Sarah had discovered a macros-based approach to eating and meal timing when it was introduced to her by a coach, and she loved how it made fueling her body to support her training schedule fairly easy.

Here’s a what a typical day of eating entailed for Sarah:

Breakfast 1 (4:30 am)

2 ounces of leftover meat or 2 eggs

1/2 cup berries 

Coffee

Breakfast 2/Pre-training (8 am)

3 ounces of protein

1 cup veggies

1/4 avocado

Latte with almond milk

Lunch (12 pm)

3 oz chicken or ground turkey

1 cup of roasted sweet potato 

1/2 avocado

Snack (4 pm)

1/2 protein bar 

Pre-workout powder

Post-workout (7: 30 pm)

Protein recovery shake + carb powder 

Dinner (8:30)

3 oz steak 

1 cup veggies

1 cup of frozen berries 

1 tablespoon coconut oil

Bedtime (9:30)

Progenex Cocoon night time recovery protein

Wash. Rinse. Repeat.

On paper, she was following her macros, but as we explored how she was feeling during our initial intake session, she realized she wasn’t necessarily feeling at her “peak.” During our phone session, she reported not-so-healthy signs and symptoms, including dark circles around her eyes, a heavy reliance on coffee to get going most mornings, brittle fingernails, feeling bloated after drinking her whey protein, shakiness and headaches between meals, and a history of occasional gall-bladder attacks.

A lab test we ran revealed extremely high stress on her body (HPA-Axis Dysfunction), with an imbalance of cortisol, estrogen, and progesterone levels throughout the day. While her periods were “normalish” (every 28-36 days), her body’s internal balance was not. This impacted her ability to process and maximize her nutrient consumption. In addition, a SIBO test we ran (small intestinal bacterial overgrowth) revealed bacterial overgrowth in her upper GI, affecting her digestion and absorption of all her “good” nutrients.

She said she never really had stomach problems, but I explained that GI symptoms do not necessarily present as bloating, gas, or constipation. In fact, one in two people with diagnosed celiac disease never experienced symptoms like bloating, loose stools, or nausea to indicate that they had a gluten intolerance?

Sarah agreed she was willing to try a new approach to nutrition, despite her success with her current, macro-based approach. She agreed to give it 30 days with a “does it fit your body” approach as follows:

Pre-Breakfast

1 tablespoon apple cider vinegar in a glass of warm water

1 cup bone broth with grass-fed butter (1 spoonful), warmed and blended

Herbal tea with L-Glutamine (while coaching at gym)

Supplements

Probiotic

HPA-Balance support supplement

Glucose Regulation Guard supplement

Zinc

B-vitamin complex

Cod-liver oil (1 teaspoon)

Equi-Fem (female multi-vitamin)

Breakfast

2-3 chicken sausage patties

1/3 avocado

Cold-pressed greens or sautéed spinach

Handful berries, orange, or other fruit

Supplements

Digestive enzymes

SIBO supplement

HCL tablet

Gall-bladder support supplement

Lunch (Post-Session 1)

1-2 portions (fist sized) of chicken, bison, fish, or turkey

2 heaping handfuls greens (sauteéd in 1 tablespoon coconut oil or ghee)

Sweet potato or other starchy veggies (about the size of a large fist)

1-2 spoonfuls coconut butter or butter, 1/2 avocado, olive oil/avocado oil

Supplements

HPA-Balance support supplement

Glucose Regulation Guard supplement

Digestive enzymes

SIBO supplement

HCL tablet

Gall-bladder support supplement

Snack

Handful leftover protein

Small handful nuts or 1/4 avocado

or

1/2 Bulletproof collagen protein bar

Post-workout

Beef Isolate recovery protein powder in water

Optional: sweet potato powder (drink during hard training days)

Dinner

1-2 fist-sized portions of chicken, bison, fish or turkey

2 heaping handfuls greens (sauteéd in 1 tablespoon coconut oil or ghee)

1 sweet potato or other starchy vegetable

1-2 spoonfuls coconut butter or butter, 1/2 avocado, olive oil/avocado oil

Supplements

Digestive enzymes

SIBO supplement

HCL tablet

Gall-bladder support supplement

Pre-bed

Herbal tea with L-Glutamine powder

Magneisum supplement (topical oil)

Snack (optional)

Coconut yogurt or full-fat grass-fed yogurt with cinnamon and vanilla extract

or

1 cup bone broth

Lifestyle Prescription

Take 1-2 minutes to breathe before meals

Chew your food really well

Unplug from electronics at night after gym session

Intentionally schedule a “you day”—outside of gym for play

As you can see, a little different than a “does it fit your macros” approach.

Four weeks later, we conducted a re-test assessment, and found significant improvements in her cortisol levels throughout the day, as well as a decrease in SIBO presence. She also reported significant increases in her energy levels and decreased “hangry-ness” throughout the day. As a bonus, she set a 10-pound PR on her backsquat and added five more pounds to an already impressive deadlift.

The Pros and Cons of Counting Macros

Let’s take a look at some straightforward pros and cons about counting macros.

Pros:

Macros are a good starting place for someone who is completely in the dark about what to eat or how much to eat, especially if they have been significantly undereating (a common phenomenon, believe it or not).

Macro-counting can give the nutrition newbie an idea of what a portion size can look like, and help incorporate balance at all meals (proteins, fats, carbs).

Cons:

Similar to the calorie-counting approaches of the days of old, macro-counting can make you overly obsessed about food. Instead of seeing nourishment and joy, some people are only able to see 20g of protein, 30g of carbs, 10g of fat.

Macro-counting very rarely takes food quality into consideration. There is a significant difference in the nutrients you get from a piece of chicken raised in a factory farm versus a pastured chicken breast grown on a humanely-raised farm; or a stick of celery every day with lunch, as opposed to dark leafy greens; or gummy bears versus strawberries.

Should You Track Your Macros?

Macro-based approaches are not just marketed to CrossFit athletes or fitness buffs. Whether you’re looking to gain weight, lose weight, tone it up, or “just eat healthy,” macros are definitely one method you’ll come across.

Just like as macros are marketed as simple and easy, the “does it fit your body?” approach is even easier and more simple. No weighing, measuring, or counting necessary. Your plan gives you a clear protocol of what your body needs right now, with the option to tweak and reassess along the way, as goals change and your health improves.

If you want to optimize your personal nutrition (and potentially save yourself some frustrating headaches as to why your macros only gets you so far), a “does it fit your body?” approach may be a better route for you to go.

More on nutrition that will work for you:

Women: Forget These Fat Loss Myths

Originally at :Breaking Muscle Written By :

[king-karla]

Everything You Need To Learn About Weight Loss!

Discover More Losing Weight Over 50 With Top-Rated Diets That Works For Female It really is time and energy to get this weight thing manageable completely, and this information is going to arm you with a few serious arsenal to assist you to from the battle. Even if you have struggled before, it is a chance to start fresh. Because this thing can be accomplished, use the information here to assist keep you motivated!

The best way to start shedding weight would be to nibble on something healthy whenever you are feeling a hunger pang happen. Dieting could be tough and it’s typical to provide into cravings. By snacking on something healthier, you’ll feed your appetite and also you won’t sabotage your diet.

Weight-loss is in fact very simple. What is needed to shed pounds is usually to burn more calories daily than you take in. The simplest way to do that would be to incorporate exercise in your everyday routine. For example, with the help of a twenty minute go to your wake up routine you are able to burn another 500 calories a day!

Walking upon an incline is a superb exercise to accomplish if you want to lose that stubborn fat saved in your thighs. This can be done employing a treadmill, walking up steps, and even climbing a hill near your own home. Inclined walking targets the large muscle groups in your legs so it helps to boost and tone them, while simultaneously burning the stored fat in those trouble spots.

Be sure that you never skip any meals when you find yourself attempting to lose weight. One reason behind this is always that your body needs each of the energy it might reach work properly. If their meals usually are not spaced properly, another is always that people tend to eat too much.

To help you lose fat, try to find opportunities to obtain a little exercise while going relating to your daily activities you can also get a mini-workout while shopping. Even before you go into a shop, make an effort just to walk throughout the mall. And you may burn a few extra calories before you realize it, it won’t require much time.

A good way to slim down is to drink protein shakes if you feel hunger pangs. Adding a small amount of protein powder into your drink could keep your hunger controlled, and you will probably not feel guilty about it.

Eat more nuts while you are attempting to lose weight. Nuts are a great snack food and can be used instead of meat in salads and stir-fries. There are a multitude of nuts, so you won’t lose interest of eating them. Prior to eat them to get a different texture, you can also soak nuts in water.

As opposed to trying to chose a number for a diet goal, use a different kind of measurement. Have a couple of pants that you love but don’t fit? Make your goal to suit into those pants. This can take your attention outside the scale, which might not be a precise measurement of fat loss.

Usually do not always assume that you desire food if you experience hunger. Your whole body may actually be suggesting that you are thirsty. Try drinking a glass of water, prior to deciding to reach for something to enjoy. Sometimes, drinking a glass of water will help you feel satisfied. You should have a healthy snack should you be still hungry about ten mins after your glass of water.

Best Method

Best Method

Steer clear of crash diets or any diet that starves your system of just one particular nutrient. Both sorts of diets are in reality harmful to your body, reducing your metabolism and effectively ruining the primary way your system burns calories. Simply reducing calorie intake and getting some exercise is the simplest way to shed weight.

Maintaining your focus is the simplest way to lose weight. Despite what you are about, if you realise yourself in the middle of a weight-loss program or intense exercise schedule, there should be a reason (or several reasons), why you began this program to begin with. Remind yourself of your respective motivations every and each and every day. Think about those who need one to be healthy and everything you owe yourself. As your mental strength increases, so will your physical strength.

Preserving your focus is the easiest method to slim down. No matter your identiity, if you find yourself in the midst of a weight-loss program or intense exercise schedule, there should be a good reason (or several reasons), reasons why you began this software from the beginning. Remind yourself of the motivations every day. Think of the people that need you to be healthy and everything you owe yourself. So will your physical strength, when your mental strength increases.

The best way to lose weight and keep it really is to help remedy yourself every once in awhile. If you deny having it “� it would make it harder for you to stay happy with your weight loss program, in case you are really craving something “�. Instead, eat these treats moderately, and as they are intended to be eaten – as treats!

The easiest method to lose fat and maintain it is to deal with yourself every so often. Should you deny having it “� it can ensure it is harder for you to stay content with your diet program, should you be really craving something “�. Instead, eat these treats moderately, and since they are meant to be eaten – as treats!

The easiest method to lose weight and maintain it is actually to take care of yourself every so often. If you are really craving something “� if you deny having it “� it is going to help it become harder that you can stay pleased with your diet program. Instead, eat these treats in moderation, and since they are meant to be eaten – as treats!

Utilizing the tips above you will notice that living a healthier, and skinnier, life will probably be far easier than you imagined. These ideas are universal, though every person’s journey to a healthier lifestyle is unique. You will see how successful simplicity may be in the event you keep your ideas under consideration.

from Eight.iy http://ift.tt/2iBOlIc via the Proven Diet Plan