#organic banana nutrition vs regular banana

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Banana Nutrition Facts: Why should you have a banana every day?

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Know About Vitamin B and Spirulina

WHAT ARE B-VITAMINS?

We all know that Vitamins are a much-needed resource for good health & energy. One of the most well-known vitamins category is Vitamin B-Complex. Maybe because they have been one of the most prescribed tablets over the past few generations with a typical effect that changes the colour of urine to a golden yellow, which gives people that feeling that, ’Oh yes…It’s working’.

But are you aware that the Vitamin B-Complex is a compilation of a total of 8 B-Vitamins. All having different functions when consumed. The B-Vitamins are a water-soluble vitamin, which means that the body is unable to store them permanently & they need to be supplemented on a daily basis. This is a very good property because this helps to avoid a condition known as ‘Hypervitaminosis’ wherein certain ‘fat soluble’ vitamins like Vitamin-A or E get accumulated in the body & lead to a different set of unwanted health issues when consumed irrationally. But the B-Vitamins are a very safe & effective category.

The majority of the time, we associate supplements with either male or female multivitamin tablets. Men tend to look for all-in-one solutions, such as multivitamin tablets, but women are typically more interested in iron and folic acid tablets or calcium and vitamin D3 tablets.

B-VITAMINS & IT’s ADVANTAGES:

B-Vitamins are best found in the regular diet that we consume daily. No wonder a well-balanced diet is the best way to supplement your body with B-Vitamins. One of the most important B-Vitamins is Vitamin B6 also known as ‘Pyridoxine’. As per a study published in the reputed medical encyclopedia Medline Plus, Vitamin B6 helps to create & maintain antibodies in our body. These antibodies are needed to fight many diseases, viruses and several other diseases. It is known to improve the number of WBC’s also known as White Blood Corpuscles which provide the disease fighting ability to our body. Studies suggest that a low level of Vitamin B6 can result in weakening & impairment of the body’s immune system

BEST SOURCES OF VITAMIN B6:

Vitamin B6 is a free source Vitamin, found abundantly in meat sources like chicken, mutton, fish, poultry etc. Starchy food like potatoes, are also a rich source of B6. Citrus fruits however do not contain significant amount of B6. Bananas, papaya & dark leafy vegetables are also known to be a rich source of B6.

Present foods due to the cash crop culture prevalent have been losing their known nutritional value over the years. Breakfast Cereals now a days are fortified with vitamins to preserve their nutritional values. And everyone is unable to afford long-term. With limitations of Vegetarian Vs Non-Vegetarian debate becoming more and more vocal, one of the best & safest options to maintain your B6 levels is Organic Spirulina.

Rich in all other B-Vitamins, Spirulina is a very powerful & safe source of B6. Just one tablet of 500 MG daily is enough to maintain your daily requirement of B6. Spirulina contains 1.5 times more B6 unlike various forms of meats, making it the best source of natural B6. Not only this, Spirulina is also loaded with all the essential amino acids, so essential to maintain all body functions at peak levels which being loaded with iron content richer by 8 times than Spinach.

With all these advantages, Spirulina is the finest & riches source of Vitamin B6 in vegan form to keep your immunity levels strong and in perfect condition.

Read More: Korean Ginseng Benefits | Where to Buy Red Ginseng

DOSAGE & PRECAUTIONS WITH SPIRULINA

Spirulina is available in several forms. However, being cultivated over water, it needs several measures to maintain it safety & protect it from pollutants or toxic elements which can harm the body more than benefiting it. It is best to prefer 100% Organic & Pure Spirulina in Tablet form. Organic Spirulina tablets in 500 MG are a safe and effective natural supplement to provide your body with the perfect and balanced dose of Vitamin B6 also known as Pyridoxine.

The best way to consume Organic Spirulina Tablets is 1 Tablet of 500 MG daily 30 minutes before breakfast with water. You will start noticing the positive effects of Spirulina 2 to 3 weeks after starting with your daily supplementation. Alternatively if you experience some gastric discomfort, you can also consume organic Spirulina 30 minutes after breakfast with water. Natural health supplements work best if consumed over a long period consistently. So choose your timing as per your comfort which can support long term compliance. Setting up a daily alarm on your mobile is a simple. But effective method of ensuring continuity for your regular medicines or supplements.

Organic Spirulina Vs Calcium Vitamin D3

Organic spirulina is a beautiful, all-natural product that is perfectly balanced and has all the necessary nutrients. Spirulina has approximately 26 times the calcium in milk, making it a fantastic natural alternative for strong bones, both for growth and maintenance, While we continue to search for calcium tablets, vitamins for bones, vitamin D3 capsules or tablet, iron and folic acid, etc. Compared to yoghurt or veggies, this calcium content is significantly higher.

Additionally, spirulina contains a significant amount of folic acid, often known as vitamin B12. It supports healthy iron levels in the body and adds to excellent bone health in a natural, non-synthetic manner.

Coming to precautions, if you are on prescription medicines, suffering from some medical condition, pregnant or lactating. It is best and always advisable to start any supplement only after consultation with your treating physician.

Hope you found the article informative & interesting. So now that you know how to build a strong immunity naturally, what are you waiting for? Go ahead and search for the perfect brand of 100% Organic & Pure Spirulina Tablets Online, look for all the certifications to ensure the safety & highest quality and start with making yourself stronger every day.

Read More: Do Height Growth Pills Work?

Stay Healthy, Stay Happy.

[wisepodcast]

#36: Christmas Special, This Day in Diet History, Healthy Chocolate Chip Cookies

Ho ho ho, wise guys and gals! In this special Christmas edition of the podcast, we’re dishing up another enlightening segment of This Day in Diet History, where I break down my poor diet from Christmas Eve 2009 and compare with today. We’re talking about the types of foods you should be eating and avoiding to get in shape and optimize your health! We’re also sharing a delicious, healthy chocolate chip cookie recipe that Santa is sure to love! All that along with plenty of Christmas spirit and much more in Episode 36!

  For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode36

  Episode Timestamps

Wise-Eats.com/Episode36 for the show notes, YouTube video, and more! (0:00)

Merry Christmas! Fasted walking daily for fat loss (0:10)

Waking up every day with incredible energy instead of hitting the snooze over and over (0:50)

My health transformation from 2009 to 2020 (1:00)

Baby Wise update! (2:00)

This Day in Diet History: Comparing my Christmas Eve 2009 diet to today (3:15)

The strategy I used to lose 90lbs in 2009 and why it was wrong! (3:15)

Counting calories vs counting nutrients (3:15)

2009 Breakfast: Eggs, Toast, Banana (4:00)

Eggs: What to buy and what to avoid (4:00)

Factory farming and chicken’s diet (4:30)

Eggs: Pasture-raised vs organic (5:00)

Enriched Wheat Flour vs Ezekiel Bread (5:20)

Bananas (6:00)

Lunch: Lasagna – Why it’s bad and what I would have now (6:30)

Conventional dairy and why to avoid it! (7:00)

Dinner: Crab rangoons and why to avoid Chinese food (7:20)

What I have today instead of Chinese food (8:00)

Binging on alcohol in 2009 and why I avoid alcohol now (8:15)

Avoiding poison and staying productive during the holiday (9:30)

Check out my complete 2009 diet journal entry at Wise-Eats.com/Episode36 (10:30)

Recipe of the Week: Almond Flour Chocolate Chip Cookies (11:15)

Coconut sugar vs regular sugar (13:20)

Monk fruit/erythritol powder, Almond Flour, Coconut Oil, Kerrygold Butter from Costco (13:40)

Bake Believe Chocolate Chips from Costco (14:30)

Check out the full recipe, nutrition facts, and health benefits at Wise-Eats.com/Cookies (15:00)

Conclusion! Happy holidays everyone (15:00)

Please don’t forget to rate, review, like, subscribe, send questions, and comment!

Blooper Reel / Outtakes (16:20)

  Website Link: Wise-Eats.com/Episode36

YouTube Video: https://youtu.be/enr8AnxfSq4

Podcast Webpage: Wise-Eats.com/Podcast

Instagram: @weswisefitness

E-Mail: wiseeatspodcast@gmail.com

Facebook.com/WiseEatsPodcast

  Recipes Mentioned in This Episode:

Almond Flour Chocolate Chip Cookies: Wise-Eats.com/Cookies

Healthy Sweet ‘n Sour Chicken: Wise-Eats.com/SweetSourChicken

Complete Recipe List: Wise-Eats.com/Recipes

  Articles/Brands/Products Mentioned in This Episode:

Allen Carr's Quit Drinking Without Willpower

Bake Believe Chocolate Chips

Kirkland Blanched Almond Flour

Kerrygold Grass-Fed Butter

Lakanto Monk Fruit Sweetener

  Music Used/Mentioned in This Episode

We Wish You a Merry Christmas by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Artist: http://www.twinmusicom.org/

Jingle Bells 7 by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Artist: http://incompetech.com/

Dance of the Sugar Plum Fairies by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100270 Artist: http://incompetech.com/

  Movie Clips

Bret Hart vs Shawn Michaels from WWE Survivor Series

Why CARBS are great for fat loss – gaining muscle - Dolce

Summerslam Moments 1991 Bret Hart vs Mr. Perfect

A Christmas Story (1983)

National Lampoon's Christmas Vacation (1989)

BEST PROTEIN SOURCES to Build Muscle & Burn Fat || Not All Are Equal!

Xanta Claus Attacks Savio Vega

Tales from the Crypt (TV Series 1989–1996)

Website Design Thank You: DoeringDesign.com

Logo Design Thank You’s: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

  The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

  Submit questions, comments, feedback to WiseEatsPodcast@gmail.com or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing.

  Merry Christmas & Happy New Year!

  Be good to yourself, be good to others, and make wise choices!

Check out this episode!

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Physical Fitness For Your Way Of Living.

Way Of Life Health And Wellness & Physical Fitness Collection.

Content

Group Exercise.

Essential Educating Variables.

Pilates Vs Yoga: The Differences And What'S Right For You.

Just How Do I Produce My Own Workout Plan?

Slope Strolling Vs Running.

Noom.

Team Workout.

Nonetheless, the adverse impacts of adding harmful active ingredients like artificial lotion as well as sugar surpass these favorable results. However, commercially made pizzas also occur to be really undesirable.

Crucial Educating Variables.

They're located in some margarines and also spreads as well as likewise frequently contributed to packaged foods, but many food producers have actually stopped utilizing them. Though losing 20 extra pounds can feel like a major difficulty, it can be done rapidly and safely by making a couple of straightforward adjustments to your diet plan and way of life. Strolling, running, leaping rope, rowing and also boxing are some simple and satisfying cardio workouts that can amp up weight-loss. Cardio, also called cardiovascular exercise, is a type of physical activity that enhances your heart price and helps enhance your heart and lungs. Staying responsible to your weight loss objectives is key to long-lasting success.

If you implement a handful of these pointers, you'll be well on your method to your weight reduction goals. Whey protein is readily available at the majority of health stores and also online. If you experience subduing cravings and also can not appear to curb your eating despite exactly how tough you try, you may suffer from dependency. Studies reveal that inadequate rest is one of the best risk variables for obesity, as it's connected to an 89% enhanced risk of obesity in children as well as 55% in adults.

Obtaining sufficient exercise is additionally an important consider keeping your digestive tract habits regular. You might see that you poop more frequently when you start an exercise routine.

Pilates Vs Yoga: The Distinctions And Also What'S Right For You.

If a customer purchases a little training bundle of 4 or 6 sessions, you will get paid much more per hr, yet you will certainly need to work tougher after just a couple weeks to encourage them to get once again.

Think about providing workout and also meal plans that have been customized to your clients' one-of-a-kind needs and also fitness goals.

Fitness centers have a tendency to offer members a reduced rate per session if they buy a huge package, know that this might impact your hourly rate by a few bucks.

Big bundles of 24 or 36 sessions are fantastic, due to the fact that you understand you have that customer hooked for a number of weeks.

You have actually confirmed yourself enough that your credibility and also organization are based on recommendations.

When you have actually brought in clients, your per hour income will be established by the sort of plan they purchase from you.

Think about signing up with personal trainer online forums or LinkedIn health and fitness groups, so you can discover what methods have helped others.

In addition, the diet regimen includes a brew called "wonder soup," which is an appetizing, low-calorie veggie soup having cabbage, tomatoes, celery, pepper, and carrots. Individuals can consume marvel soup as a treat to suppress hunger pains till their following dish. Unsaturated fats, such as those in salmon, avocados, and walnuts, aid improve cholesterol as well as likewise supply various other health advantages. Efficiently adopting some or every one of the techniques and way of living goals gone over in this write-up will absolutely aid you shed the extra pounds around your midsection. You can find 5 free apps/websites to track nutrient as well as calorie consumption on this web page.

How Do I Develop My Own Workout Plan?

Consuming water with dishes can likewise maintain you really feeling full, decreasing your appetite and consumption. According to one research in 14 adults, consuming alcohol 16.9 fluid ounces of water boosted metabolism by 30% after 30-- 40 mins.

Incline Walking Vs Running.

Fortunately, making use of a mix of proven strategies can streamline and also accelerate fat burning. Fiber can also be a lifesaver when you're diet programs and trying to resist yearnings. Fiber is a plant-based nutrient that the body can not absorb.

This indicates that a glass of orange juice won't have the very same results on fullness as an orange, making it very easy to take in large amounts in a short amount of time. Also, fruit juice generally has no fiber and doesn't need chewing. If you are yearning a treat, eat a piece of fruit or a handful of nuts instead.

Like coffee, green tea also has several advantages, one of them being weight reduction. Any type of resource of high quality healthy protein for morning meal must do the trick.

A simple weight lifting regimen will be adequate, also if it doesn't press you to the restriction and leave you out of breath. It's well worth following this up with a casein shake; as pointed out previously this will guarantee regular muscle mass recovery throughout the evening while you rest. Eat bananas either whole or in a smoothie mix with milk as well as ice. No other fruits or veggies are enabled, yet individuals can likewise consume wonder soup.

Exercises like high-knee operating, butt kicks, and also mountain climbers call for limited room. If you're at home and don't have health club tools, you can still do high-calorie-burning workouts. If your physician hasn't suggested a 500-calorie diet regimen, you should not attempt this diet regimen. A diet regimen similar to this has risks and safety measures associated with it. This diet regimen can be hazardous and needs medical supervision.

https://rangegreece51.werite.net/post/2020/12/11/Fitness-Trainer-Or-Instructor-Profession-Account. -boosting impacts of fiber might create huge benefits in regards to weight control. Resistance training is a type of workout that involves antagonizing a force to increase muscle mass stamina as well as endurance. To begin, merely switch out refined grains in pastas, white breads, cereals and also pre-packaged products for healthy, whole-grain options such as couscous, quinoa, wild rice or barley. What's even more, they typically have a high glycemic index, which suggests that they are digested and also taken in rapidly. Fast food digestion causes spikes and accidents in blood sugar levels, followed by raised hunger.

If you're mosting likely to consume carbs, ensure to eat them with their natural fiber. Research studies show that sugar (and also high-fructose corn syrup) consumption is highly related to an increased risk of weight problems, along with conditions including kind 2 diabetes as well as heart disease. In addition, it might lower the loss of muscle mass commonly connected with low-calorie diet plans. Nevertheless, higher-quality studies are needed before any stronger insurance claims can be made. Though eco-friendly tea contains percentages of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with high levels of caffeine to boost weight loss.

Note that this does not mean that you must include this fat to your diet plan, however simply change several of your other fat sources with coconut oil. Utilizing smaller sized plates lowers how much food you eat, while providing you the perception of having actually eaten much more. Periodic fasting is an eating pattern that cycles between periods of fasting and eating.

Studies show that individuals who eat vegetables and fruits often tend to consider much less. The best method to prevent this is to do some sort of resistance workout such as lifting weights. Studies show that weight lifting can assist maintain your metabolism high and also avoid you from losing precious muscle mass.

Continue reading to find out more regarding the risks as well as goals of the 500-calorie diet. " You recognize, you have actually reached in fact use up that or cut down on your consumption. As well as it takes longer than overnight to do that," he said. Apovian, that is also the director of scientific research study at the Weight problems Research Center of Boston Medical Facility, claimed workout is not required for individuals of this strategy.

As an example, if you have kind 1 diabetes, you'll need to monitor your blood sugar levels during as well as after workout. Jumping jacks are a standard cardio workout that elevates your heart rate. You do not require much space to do jumping jacks, so it's easy to do in your home. The HIIT bodyweight exercises listed above can be done in the house.

They may likewise have artificial trans fats, which are extremely harmful and also connected to several illness. Pastries, cookies and cakes are loaded with harmful components like added sugar and also fine-tuned flour.

Noom.

Here are 26 weight-loss ideas that are actually evidence-based. Therefore, if you clean or use mouthwash after eating, you might be be much less attracted to grab an unneeded snack. Research studies have revealed that sleep-deprived people depend on 55% more likely to end up being overweight, contrasted to those who obtain sufficient sleep. Of all the probiotic microorganisms, Lactobacillus gasseri reveals the most promising results on weight loss. Fitness Training UK have revealed that overweight and obese individuals have a tendency to have various digestive tract germs than normal-weight individuals, which might influence weight.

The main nutritional resources of polished carbohydrates are white flour, white bread, white rice, soft drinks, pastries, snacks, desserts, pasta, morning meal grains, and sugarcoated. Glucomannan is just one of numerous weight management pills that has actually been shown to work. There are likewise several healthy as well as natural treats that are easy to prepare as well as take with you on the move. There is a great deal of poor fat burning details on the internet.

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Low-Carb Diet Tips for Fitness and Healthy Weight Loss

New Post has been published on https://weightlosshtiw.com/low-carb-diet-tips-for-fitness-and-healthy-weight-loss/

Low-Carb Diet Tips for Fitness and Healthy Weight Loss

SUMMARY

A low-carb diet can support healthy weight loss and reduce your risk of developing diseases such as type 2 diabetes. To succeed at this eating plan, you need to know which foods to choose and which ones to avoid.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

More and more people these days are turning to a low-carb diet to help them achieve their health and fitness goals. 

This eating plan comes in different shapes and forms. In some low-carb diets, the emphasis is on protein. Other versions of this diet are high in fat to encourage something called ketosis. 

You can tailor a low-carb eating plan to meet your needs if you’re on a high-protein diet. It also works well for those on ketogenic and paleo eating plans. And a low-carb diet can be customized to suit both vegans and meat eaters. 

A low-carb diet is great for healthy weight loss. And if you boost the protein content, you can use this eating plan to build muscle. 

Is a low-carb diet right for you? And if so, what steps can you take to make sure your experience with this popular eating plan is a success?

Keep reading if you want to:

Know what a low-carb diet is

Understand the ways in which carbs impact the body

Learn about net carbs and their impact on your low-carb eating plan

Gain insight into low-carb diet macros

Understand which foods and beverages are suitable for inclusion in a low-carb diet

Know which foods and beverages you should avoid if you’re looking to minimize carb intake

Get the scoop on the health benefits of a low-carbohydrate diet

Learn about tips that will help make your low-carb diet a success

Access delicious low-carb recipes 

What is a low-carb diet?

A low-carbohydrate diet is one in which there is very little carb intake. Carbs are found in foods that are high in sugar. This applies to foods high in processed sugar, such as candy, as well as foods high in natural sugar, such as fruit. You’ll also find lots of carbs in starchy foods such as rice and potatoes. 

With a low-carb diet, foods that are starchy or sugary are replaced with choices that have much fewer carbs. The list of low-carb foods includes choices that are high in protein, such as beef and nuts. It also includes foods with high fat content, such as butter and coconut oil. 

There are different types of low-carb diets:

Low-carb high protein

Low-carb vegan

Keto

Low-carb paleo

You can adjust your low-carb eating plan to suit your goals and preferences. 

How do carbs impact the body?

During the digestive process, carbs are broken down by the body into sugar, which is also referred to as glucose. This sugar is used as a source of energy. As the sugar levels in your blood rise, your body releases a hormone called insulin. Insulin is essential for moving sugar from the blood into the cells, where it can provide energy. 

There are two types of carbs: simple and complex.

Simple carbohydrates

Simple carbs are digested very rapidly. They send a quick burst of energy to the bloodstream. However, because these carbs are digested so quickly, your energy levels may plummet later on after the initial rush. 

You’ll find simple carbs in refined sugars, such as the white sugar that’s often used in foods that are highly processed. Refined sugars contain calories but lack minerals, vitamins and fiber; as a result, they can easily cause weight gain.  

Here are some examples of foods that contain refined sugars:

Candy

Corn syrup

Table sugar

Regular (non-diet) soda

You’ll also find simple carbs in more wholesome foods such as fruits and milk. These are known as naturally occurring sugars. They differ from refined sugars in that they typically come with minerals, vitamins and fiber. As such, they’re a better choice than refined sugars when it comes to health and weight management.  

Here are some examples of foods that contain naturally occurring sugars:

Bananas

Apples 

Grapes 

Cow’s milk

Pears

Raisins

Figs

Dates

Complex carbohydrates 

Complex carbohydrates are digested more slowly than simple carbs. As a result, there isn’t that quick high and eventual crash that you get with simple carbohydrates. Complex carbs cause glucose to be released into the bloodstream at a slower, steadier pace. 

You’ll find complex carbs in beans and starchy vegetables. They’re also present in grains such as brown rice. 

Some complex carbs are refined, while others come from unrefined, whole-food sources. Unlike refined carbs, unrefined carbohydrates come with vitamins, minerals and fiber. These nutrients aren’t present in refined carbs, and this makes unrefined carbohydrates a healthier choice.  

Here are some examples of foods that have refined complex carbs:

White rice

Flour

White bread

These foods contain unrefined complex carbs:

Garbanzo beans

Brown rice

Lentils

Lima beans

Oatmeal

Peas

Health impact

Triglycerides are blood fats. They are an important indicator of metabolic health. According to the American Heart Association, high triglyceride levels are associated with conditions such as diabetes, heart disease and fatty liver.                     

Foods that are high in carbs – especially those that contain simple carbohydrates – can raise your triglyceride levels. As such, they may eventually put you at risk for ailments such as heart disease and diabetes. 

Simple or complex?

If you’re on a low-carb diet, your goal is to limit all carbs, whether they’re simple or complex. But knowing the difference between the two is important. 

If you’re including a small amount of carbs in your diet, it’s clear that complex carbs are a superior choice to simple carbohydrates. This stems from the fact that complex carbs contain nutrients that can benefit your health 

Total carbs vs. net carbs

If you want to fully understand how a low-carb diet works, it’s essential to know a little bit about the difference between total carbs and net carbs. 

This is a great time to talk about the ways in which carbs differ when it comes to digestibility. Some are carbs are digestible, while other pass through the body undigested. 

A digestible carbohydrate will impact your body in all the ways that carbs typically do. However, if you consume a carb that is undigestible, your body won’t process it. It will simply be eliminated, and it won’t affect your body and your health in the ways that a typical carb would. 

Fiber contains carbs. However, fiber isn’t digestible by the body. As a result, the carbs in fiber are eliminated by the body without being digested. The same is true of carbs found in sugar alcohols such as erythritol. These carbs pass through the body without being processed. 

That brings us to the difference between total carbs and net carbs. 

Total carbs are the total amount of carbohydrates that a food contains. This includes carbs from fiber. 

Net carbs focus only on carbs that the body is able to digest. As a result, carbs from fiber and sugar alcohols aren’t included in this calculation. 

This means that net carbs equal total carbs minus carbs from fiber and sugar alcohols. 

The nutrition labels on low-carb foods will often list net carbs. This can be helpful as you map out how many carbs you plan to consume each day.

Low-carb diet macros

Before we dive into low-carb diet macros, it’s important to lay the groundwork by explaining a couple of concepts: ketosis and the ketogenic diet. 

Ketosis and the ketogenic diet

As mentioned, the body typically relies on sugar for energy. Sugar comes from carbs. 

If sugar is restricted due to a low-carb diet, the body will be forced to use other sources of energy. If you’re eating a diet with very few carbs and lots of fat, the body will get its energy from fat. 

When this happens, you enter a state called ketosis. Ketosis can have a favorable impact on blood sugar levels, and it may also support weight loss. 

There is a particular type of low-carb diet that emphasizes ketosis. It’s called a ketogenic diet, and it includes very few carbs and lots of fats. 

Macro basics

That takes us to low-carb diet macros. 

What exactly is a macro, anyway? The term macro refers to macronutrient ratios. Food has three main types of macronutrients: fats, carbs and protein. A food’s macro lets you know its breakdown when it comes to protein, carbs and fats. 

There are different types of low-carb diets, and they each have varying rules when it comes to carb intake. Depending on the type of low-carb diet, total carb intake can range from 5 percent or less to 35 percent. 

Low-carb high-fat

A keto diet is the most aggressive type of low-carb diet there is. As such, relative to other low-carb diets, a keto diet has fewer carbohydrates. It’s also highest in fat. 

The macro for a ketogenic diet looks like this:

55 to 60 percent of calories from fat

30 to 35 percent of calories from protein

5 to 10 percent of calories from carbs

A keto diet is low in carbs and high in fats. However, not all low-carb high-fat diets are ketogenic. 

Typically, you need to be getting 10 percent or less of your calories from carbs to be kicked into ketosis. There are some high-fat low-carb diets with a carb ratio of more than 10 percent. These eating plans have some of the same benefits of a keto diet; they can even out your blood sugar levels. However, they won’t put you into ketosis. 

A low-carb high-fat diet with a carb ratio of more than 10 percent may be appealing if you want an eating plan that’s similar to keto but less restrictive. This diet can also be useful for those seeking to make a gentle and gradual transition into a keto eating plan. 

Low-carb high-protein

Another choice to consider is a low-carb high-protein diet. With this eating plan, you’re consuming few carbs and lots of protein. The macro for a high-protein diet may look like this:

30-35 percent of calories from protein

25 percent of calories from carbs 

40 to 45 percent of calories from fat

How many carbohydrates should I consume on a low-carb diet?

We’ve established that with a low-carb diet, carb intake can range from less than 5 percent to about 35 percent of total calories. 

How does this translate into actual carbs?

Well, the Mayo Clinic reports that 240 calories from carbs is roughly equal to about 60 grams of carbohydrates. 

If you are consuming 2,000 calories a day and want to eat low-carb, you need to make sure that no more than 35 percent of your diet is made up carbs. This translates into 700 calories or 175 grams of carbohydrates. 

Low-carb food list

Now that you know the basics regarding a low-carb diet, it’s time to get into a few specifics regarding the types of food you can consume on this eating plan. 

Below, we’ve listed some low-carb foods. We’ve included each food’s net carb count per 100 grams. This will help guide you as decide how to work these foods into your low-carb diet.

Our figures are sourced from data gathered by the U.S. Department of Agriculture (USDA).

Meats

All the meats listed below have zero net carbs: 

Broiled ground lamb

Pan-fried beef hamburger

Veal bratwurst

Roasted turkey drumstick

Roasted turkey thigh

Grass-fed ground bison (cooked)

Roasted lean buffalo

Roasted ham

Braised pork loin

Prime rib steak

Roasted chicken drumsticks

Ostrich steak

Chuck steak

Roasted chicken leg

Broiled ground beef patty

Roasted pork tenderloin

Roasted chicken wings

Skirt steak

Deer tenderloin (cooked)

Roasted pork backribs

Ribeye steak

Beef chuck pot roast

Roast duck

Roast goose

Pork loin

Emu steak 

Pork chops

Broiled turkey patties

Braised beef shortribs

Grilled porterhouse steak

Grilled T-bone steak

Roasted wild boar

Braised beef or chuck stew

Lamb shank

Grilled top round steak

Top blade chuck steak

Cooked ground pork

These meats have minimal net carbs:

Canned ham – 0.3 grams

Cured ham – 0.4 grams

Pork bologna – 0.7 grams

Dry pork and beef salami – 0.7 grams

Salami – 1.2 grams

Pepperoni – 1.2 grams

Low-fat pastrami – 1.5 grams

Turkey salami – 1.5 grams

Dry pork salami – 1.6 grams

Pan-fried bacon – 1.7 grams

Cured smoked beef – 1.9 grams

Pork beerwurst – 2.1 grams 

Sweet Italian sausage – 2.1 grams

Chicken hot dog – 2.7 grams

Pork bratwurst – 2.9 grams

Chorizo – 3.8 grams 

Turkey hot dog – 3.8 grams

Lamb liver (cooked) – 3.8 grams

Fish and seafood

These fish and seafood items all have zero net carbs:

Atlantic mackerel (cooked)

Northern pike (cooked)

Coho salmon (cooked)

Raw pink salmon

Atlantic herring

Canned sardines 

Atlantic perch

Smelt (cooked)

Sturgeon (cooked)

Trout (cooked)

Tilefish (cooked)

Canned white tuna

Raw yellowfin tuna

Whiting (cooked)

Farmed Atlantic salmon

Crayfish (cooked)

Canned sockeye salmon

Canned pink salmon

Tilapia (cooked)

Cod (cooked)

Kippered herring 

Canned anchovies

Alaska pollock (cooked)

Pompano (cooked)

Haddock (cooked)

Halibut (cooked)

Alaskan king crab

Blue crab

Sea bass (cooked)

Lobster (cooked)

Snapper (cooked)

Swordfish (cooked)

Catfish (cooked)

Striped bass (cooked)

Pacific herring (cooked)

King mackerel (cooked)

Sablefish (cooked)

Turbot (cooked)

Orange roughy (cooked)

Grouper (cooked)

Canned blue crab

Mahimahi (cooked)

Walleye pike (cooked)

Skipjack (cooked)

Queen crab (cooked)

These fish and seafood choices have minimal net carbs:

Blue crab cakes – 0.5 grams 

Dungeness crab (cooked) – 1 gram

Shrimp (cooked) – 1.5 grams

Cuttlefish (cooked) – 1.6 grams

Baked conch – 1.7 grams

Fish roe (cooked) – 1.9 grams

Spiny lobster (cooked) – 3.1 grams

Raw scallops – 3.2 grams

Raw clams – 3.6 grams

Octopus (cooked) – 4.4 grams

Clams (cooked) – 5.1 grams

Vegetables

These veggies all have a low net carb count:

Rapini – 0.2 grams

Alfalfa sprouts – 0.2 grams

Endive – 0.3 grams

Kale – 0.3 grams

Beet greens – 0.6 grams

Watercress – 0.8 grams

Cilantro – 0.9 grams

Canned asparagus – 0.9 grams

Bamboo shoots (cooked) – 0.9 grams

Sour pickled cucumber – 1.1 grams

Butterhead lettuce – 1.1 grams

Bok choy – 1.2 grams

Celery – 1.4 grams

Spinach – 1.4 grams

Sauerkraut – 1.4 grams

Dill pickles – 1.4 grams

Collards – 1.4 grams

Mustard greens – 1.5 grams

Radishes – 1.8 grams

Cooked okra – 2 grams

Swiss chard – 2.1 grams

Zucchini – 2.1 grams

Stir-fried white button mushrooms – 2.2 grams

Canned palm hearts – 2.2 grams

Summer squash – 2.3 grams

Sauteed green bell peppers – 2.4 grams

Portobello mushrooms – 2.6 grams

Kohlrabi – 2.6 grams

Tomatoes – 2.7 grams

Eggplant – 2.9 grams

Crookneck summer squash – 2.9 grams

Green bell peppers – 2.9 grams 

Cauliflower – 3 grams 

Cucumber – 3.1 grams

Cabbage – 3.3 grams

Purslane – 3.4 grams

Broccoli – 4 grams

Nuts and seeds

These nuts and seeds have minimal net carbs:

Flax seeds – 1.6 grams

Dried pili nuts – 4 grams

Brazil nuts – 4.2 grams

Pecans – 4.3 grams 

Dried pumpkin and squash seeds – 4.7 grams

Hemp seeds – 4.7 grams

Dairy and egg products

These dairy products all have zero net carbs:

Whipped butter

Ghee 

Soft goat cheese

These dairy and egg products have minimal net carbs:

Gruyere cheese – 0.4 grams

Brie cheese – 0.5 grams

Camambert – 0.5 grams

Egg omelet – 0.6 grams

Raw eggs – 0.7 grams

Monterey cheese – 0.7 grams

Raw egg whites – 0.7 grams

Poached eggs – 0.7 grams

Fried eggs – 0.8 grams

Hard boiled eggs – 1.1 grams

Swiss cheese – 1.4 grams

Scrambled eggs – 1.6 grams

Mozzarella cheese – 1.7 grams

Low-fat cheddar cheese – 1.9 grams

Sharp cheddar cheese – 2.1 grams

Gouda cheese – 2.2 grams

Low-fat cottage cheese – 2.7 grams

Heavy whipping cream – 2.8 grams

Light whipping cream – 3 grams

Hard grated parmesan – 3.2 grams

Cheddar cheese – 3.4 grams

Cottage cheese – 3.4 grams

Nonfat Greek yogurt – 3.6 grams

Raw egg yolks – 3.6 grams

Feta cheese – 3.9 grams

Plain Greek yogurt – 4 grams

Beans 

These foods all originate from beans, and they’re low in net carbs:

Firm tofu – 0.5 grams

Soft tofu – 1 gram

Boiled soybeans – 2.4 grams

Low-carb beverage list

We’ve listed each beverage’s net carb count per 100 grams. Again, our figures come from USDA data.

These beverages have zero net carbs:

Water

Unflavored soy protein powder

Black tea

Coffee

Green tea

Hibiscus tea

Malt liquor 

Rum 

Vodka

Club soda

These beverages have a low net carb count:

Unsweetened almond milk – 1.1 grams               

Soy milk – 1.2 grams

Vitamin fortified water – 1.3 grams

Light beer – 1.6 grams 

Espresso – 1.7 grams

Pino blanc – 1.9 grams

Pinot gris – 2.1 grams 

Chardonnay – 2.2 grams

Pinot noir – 2.3 grams

Merlot – 2.5 grams

Red wine – 2.6 grams 

Foods to avoid or minimize on a low-carb diet 

Below, we’ve listed some foods to avoid or minimize on your low-carb eating plan.

Each food’s net carb count per 100 grams is included, sourced from USDA data.

Grains and pasta

Oat bran – 50.8 grams

Pasta (cooked) – 29.1 grams

Rice bran –  28.7 grams

White rice – 27.8 grams

Pearled barley (cooked) – 24.4 grams

Egg noodles (cooked) – 24 grams

Brown rice – 24 grams

Kamut (cooked) – 23.3 grams

Rice noodles (cooked) – 23 grams

Spelt (cooked) – 22.5 grams

Millet (cooked) – 22.4 grams

Couscous (cooked) – 21.8 grams 

Japanese soba noodles – 21.4 grams

Wild rice (cooked) – 19.5 grams 

Quinoa (cooked) – 18.5 grams

Roasted buckwheat groats – 17.2 grams 

Teff (cooked) – 17.1 grams

Amaranth (cooked) – 16.6 grams

Bulgur (cooked)– 14.1 grams 

Yellow cornmeal (grits) – 13.2 grams

Oatmeal (cooked) – 10.3 grams

Fruits

Prunes – 89.1 grams

Peaches (dried) – 83.2 grams

Apricots (dried) – 82.9 grams

Bananas (dried) – 78.4 grams

Sweetened dried cranberries – 77.5 grams

Raisins – 74.8 grams

Zante currants – 72.6 grams

Sweetened dried blueberries – 72.5 grams

Medjool dates – 68.3 grams

Goji berries (dried) – 64.1 grams

Figs (dried) – 54.1 grams

Plaintains – 30.2 grams

Durian – 23.3 grams

Custard-apple – 22.8 grams

Jackfruit – 21.8 grams 

Bananas – 20.2 grams

Red or green grapes – 17.2 grams

Fuyu persimmon – 15 grams

Cherimoya – 14.7 grams

Pomegranates – 14.7 grams

Mangos – 13.4 grams

Beans and lentils

Falafel – 31.8 grams

Dry-roasted soybeans – 20.9 grams

Chickpeas (cooked) – 19.8 grams

Large white beans (cooked) – 18.8 grams

Adzuki beans – 17.5 grams

Pinto beans (cooked) – 17.2 grams 

Canned baked beans – 17 grams

Kidney beans – 16.4 grams

Hummus – 16.1 grams 

Navy beans – 15.6 grams

Blackeyed peas (cooked) – 15.3 grams

Black beans – 15 grams

Broad beans – 14.3 grams

Great Northern beans – 14.1 grams

Lima beans – 13.9 grams

Split peas – 12.8 grams

Lentils (cooked) – 12.2 grams

Fish and seafood

Whelk (cooked) – 15.5 grams

Imitation crab meat – 14.5 grams

Abalone (cooked) – 11.2 grams

Dairy and egg products

Dried whey powder – 73.5 grams

Sweetened condensed milk – 54.4 grams

Gjetost cheese – 42.7 grams

Ice cream cookie sandwich – 38.4 grams

Non-fat chocolate yogurt – 22.3 grams

Soft-serve chocolate ice cream – 21.5 grams

Non-fat vanilla yogurt – 17 grams

Fat-free sour cream – 15.6 grams

Nuts and seeds

Japanese chestnuts (dried) – 81.4 grams

Chinese chestnuts (dried) – 79.8 grams

Ginkgo nuts (dried) – 72.5 grams

Lotus seeds (dried) – 64.5 grams

Acorns (dried) – 53.7 grams

Roasted chestnuts – 52.4 grams

Coconut (dried) – 44.4 grams

Shredded coconut meat – 43.2 grams

Cashews – 26.9 grams

Cashew butter – 25.6 grams

Peanut butter – 18.3 grams

Tahini – 16.9 grams

Pistachio nuts – 16.6 grams

Dry-roasted sunflower seeds – 13 grams

Dry-roasted peanuts – 12.9 grams

Beverages to avoid or minimize on a low-carb diet

These beverages are relatively high in carbs.

We’ve shown each beverage’s net carb count per 100 grams, as sourced from USDA data.

Cocoa mix powder – 80 grams

Powdered instant coffee – 75.4 grams

Unsweetened lemon instant tea – 73.5 grams

Chocolate drink powder – 59.2 grams

Slimfast shake mix – 55.8 grams

Unsweetened decaffeinated instant tea – 50.2 grams

Coffee liqueur – 46.8 grams

Fruit punch frozen concentrate – 41 grams

Citrus fruit juice frozen concentrate – 40 grams

Orange drink frozen concentrate – 38.9 grams

Whey protein powder – 29.1 grams

Cranberry-apple juice – 15.9 grams

Daiquiri – 15.7 grams

Canned grape drink – 15.7 grams

Minute Maid Lemonada Limeade – 13.8 grams

Sweet dessert wine – 13.7 grams

Late harvest white wine – 13.4 grams

Cream soda – 13.3 grams

Orange juice drink – 13.2 grams

Rockstar energy drink – 12.7 grams

Sweetened ready-to-drink milk-based coffee – 12.6 grams

Orange soda – 12.3 grams

Kiwi strawberry juice drink – 12.3 grams

Cranberry juice cocktail – 12.3 grams

Minute Maid Lemonade – 12.1 grams

Dry dessert wine – 11.7 grams

Fortified acai berry drink – 11.6 grams

Horchata – 11.5 grams

Ice mocha – 11.4 grams

Health benefits of a low-carb diet

A low-carb diet offers these health benefits:

1. Supports healthy weight loss

Low-carb diets can help you achieve healthy weight loss. 

Research shows that low-carb diets can naturally reduce your appetite. As a result, people on this diet tend to eat fewer calories. This ultimately results in weight loss. 

2. Reduces harmful abdominal fat

There are different types of fat on your body. 

Abdominal fat that lodges around your organs can be dangerous. This type of fat is linked with conditions such as inflammation and insulin resistance. These conditions can eventually develop into ailments such as type 2 diabetes and heart disease. 

Studies have shown the low-carb diets are excellent at reducing or eliminating harmful abdominal fat. In so doing, low-carb diets may reduce your risk of heart disease and type 2 diabetes. 

3. Lowers triglycerides 

As previously mentioned, triglycerides are fat molecules that travel in the bloodstream. High triglyceride levels have been associated with conditions such as heart disease. 

Studies show the low-carb diets cause a dramatic reduction in triglyceride levels. As such, this eating plan may lower your risk of heart disease. 

4. Lowers blood sugar levels

High blood sugar has been linked with conditions such as type 2 diabetes. 

Research indicates the a low-carb diet can lower your blood sugar if it’s high, and bring it to healthy levels. 

One study looked at people with type 2 diabetes. After six months on a low-carb diet, 95 percent had lowered their blood sugar levels. As a result, they were able to reduce or eliminate their blood sugar medication. 

5. May lower blood pressure

Many people suffer from high blood pressure. This condition has been linked with ailments such as heart disease, stroke and kidney failure.

Studies show that low-carb diets are an effective tool in lowering blood pressure. As such, this eating plan may be able to reduce your risk of experiencing a heart attack or a stroke. 

6. May reduce LDL cholesterol levels

High low-density lipoprotein (LDL) cholesterol levels have been linked with heart attacks.

Research indicates that low-carb diets can work to lower LDL cholesterol levels. This means they can help improve heart health and reduce the likelihood of a heart attack.  

7. May help treat certain brain disorders

The ketogenic diet has been used for many years to treat epilepsy in children. 

Studies show that ketogenic and other low-carb diets may also be therapeutic for brain conditions such as Alzheimer’s and Parkinson’s disease. 

Low-carb diet tips

These tips will help you accomplish your health and fitness goals while following a low-carb diet:

1. Know your carb counts and serving sizes

Success on a low-carb diet is all about restricting carb intake. This requires you to get familiar with the carb counts of the foods you eat.

Do the research necessary to calculate how many net carbs are in the foods you want to include with your diet. And get a sense of what a relevant serving size looks like, since the carbs provided by a food will vary based on quantity.

2. Plan ahead

When you’re following a fairly restrictive eating plan such as a low-carb diet, spontaneity doesn’t work. To succeed, you’ll need to carefully plan your meals.

It’s a good idea to set some time aside to figure out which meals you want to have during the week ahead. You can then shop for these meals on your next visit to the grocery store. 

3. Do some meal prep

Preparing your meals in advance can help make sure the food you eat meets the requirements of your low-carb diet. You may also find that meal prep frees up your schedule by consolidating your cooking and reducing the time spent in the kitchen.

Here are some examples of low-carb meals you can prepare in advance:

Protein pancakes

Greek yogurt

Grilled salmon

Stir-fried shrimp and mushrooms with no rice

Scrambled eggs

Cauliflower rice

4. Travel with low-carb snacks

If you’re on the road, take low-carb snacks with you. These snacks will help you avoid temptation; they’ll ensure that you always have a low-carb food available if hunger strikes. 

Here are some examples of low-carb snacks:

Hard-boiled eggs

Greek yogurt

Cheddar cheese

Brazil nuts

Pecans

Kale chips

5. Make substitutions 

In some cases, you can dramatically change a meal’s carb content by making substitutions. Here are some examples:

Ditch the bun on your burger and replace it with lettuce leaves

Choose lettuce leaves instead of taco shells

Use a cauliflower-based pizza crust instead of one with wheat flour

Replace traditional pasta with noodles made from zucchini or cucumbers

Low-carb recipes

These recipes will add zing and excitement to your low-carb diet:

Keto “Potato” and Leek Soup

This delicious keto recipe replaces potatoes with a low-carb substitute: cauliflower. The end result is creamy comfort food for your soul. 

Keto Sandwich Bread Recipe

Does your low-carb diet have you missing the taste of bread? This nourishing substitute uses flaxseed meal and almond flour instead of traditional flour. It’s low in carbs and keto-friendly. 

Keto Brownies

Sugar is high in carbs, but that doesn’t mean you have to say goodbye to sweet treats on your low-carb diet. These mouthwatering brownies include monkfruit, a low-carb sweetener. 

Easy Tempeh Chile

Suitable for vegans, this awesome chili has just 9 carbs per serving. 

Apricot-Glazed Brisket

There’s nothing like a brisket to leave you feeling full and satisfied. This recipe uses apricot preserves to add a touch of sweetness. 

Asian Lobster Salad

Who doesn’t love a good lobster salad? This version adds Asian flavor with ingredients such as tamari and Chinese cabbage, 

Next steps

Now you have a complete understanding of all the key aspects of a low-carb diet. This knowledge will give you the insight you need to thrive on this eating plan. Make a shopping list and head to the grocery store so you can get started on stocking your low-carb kitchen. 

If you’d rather skip the grocery shopping and cooking, subscribe to Fresh N’ Lean. Our Keto and Low-Carb Vegan meal plans are designed for those who are following low-carb diets. Fresh N’ Lean’s food is chef-prepared and organic, and we deliver it straight to your doorstep.  

The post Low-Carb Diet Tips for Fitness and Healthy Weight Loss appeared first on Fresh n’ Lean.

This content was originally published here.

[healthyvip]

Refined Carbs and Sugar: The Diet Saboteurs 2020

Why are refined carbs and sugar so bad for your health?

Refined or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients. These include white bread,

pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. They digest quickly and their high glycemic index causes unhealthy spikes in blood sugar levels. They can also cause fluctuations in mood and energy and a build-up of fat, especially around your waistline.

When you eat refined carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. All this insulin can leave you feeling hungry soon after a meal, often craving more sugary carbs. This can cause you to overeat, put on weight, and over time lead to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicide in teenagers.

For many of us, cutting back on sugary treats and overcoming our carb cravings can seem like a daunting task. As well as being present in obvious foods such as sugary snacks, desserts, and candies, sugar is also hidden in much of the processed food we eat—from soda, coffee and fruit drinks to bread, pasta sauce, and frozen dinners. But cutting back on these diet saboteurs doesn’t mean feeling unsatisfied or never enjoying comfort food again. The key is to choose the right carbs. Complex carbs such as vegetables, whole grains, and naturally sweet fruit digest slower, resulting in stable blood sugar and less fat accumulation.

By focusing on whole foods and complex, unrefined carbs, you can reduce your intake of sugar and refined carbs, keep your blood sugar stable, maintain a healthy weight, and still find ways to satisfy your sweet tooth. You’ll not only feel healthier and more energetic, you could also shed that stubborn belly fat so many of us struggle with. Good carbs vs. bad carbs

Carbohydrates are one of your body’s main sources of energy. Health organizations such as the U.S. Department of Health and Human Services recommend that 45 to 65 percent of your daily calories should come from carbohydrates. However, the majority of these should be from complex, unrefined carbs rather than refined carbs (including starches such as potatoes and corn).

Unlike simple carbs, complex carbohydrates are digested slowly, causing a gradual rise in blood sugar. They’re usually high in nutrients and fiber, which can help prevent serious disease, aid with weight-loss, and improve your energy levels. In general, “good” carbohydrates have a lower glycemic load and can even help guard against type 2 diabetes and cardiovascular problems in the future.

Good carbs include:

Unrefined whole grains – whole wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal

Non-starchy vegetables – spinach, green beans, Brussels sprouts, celery, tomatoes

Legumes – kidney beans, baked beans, peas, lentils

Nuts – peanuts, cashews, walnuts

Fruit – apples, berries, citrus fruit, bananas, pears Switching to good carbs

While there are many health benefits to switching from refined to complex carbs, you don’t have to consign yourself to never again eating French fries or a slice of white bread. After all, when you ban certain foods, it’s natural to crave those foods even more. Instead, make refined carbs and sugary foods an occasional indulgence rather than a regular part of your diet. As you reduce your intake of these unhealthy foods, you’ll likely find yourself craving them less and less. Added sugar is just empty calories

Your body gets all the sugar it needs from that naturally occurring in food—fructose in fruit or lactose in milk, for example. All the sugar added to processed food offers no nutritional value—but just means a lot of empty calories that can sabotage any healthy diet, contribute to weight gain, and increase your risk for serious health problems.

Again, it’s unrealistic to try to eliminate all sugar and empty calories from your diet. The American Heart Association recommends limiting the amount of added sugars you consume to no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for women and 150 calories per day (9 teaspoons or 36 grams) for men. If that still sounds like a lot, it’s worth remembering that a 12-ounce soda contains up to 10 teaspoons of added sugar—some shakes and sweetened coffee drinks even more. The average American currently consumes 19.5 teaspoons (82 grams) of added sugar each day, often without realizing it. By becoming more aware of the sugar in your diet, you can cut down to the recommended levels and make a huge difference to the way you look, think, and feel. How to cut down on sugar

Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.

Cook more at home. By preparing more of your own food, you can ensure that you and your family eat fresh, wholesome meals without added sugar.

Give recipes a makeover. Many dessert recipes taste just as good with less sugar.

Avoid sugary drinks—even “diet” versions. Artificial sweetener can still trigger sugar cravings that contribute to weight gain. Instead of soda, try adding a splash of fruit juice to sparkling water. Or blend skim milk with a banana or berries for a delicious, healthy smoothie.

Avoid processed or packaged foods. About 75% of packaged food in the U.S. contains added sugar—including canned soups, frozen dinners, and low-fat meals—that can quickly add up to unhealthy amounts.

Be careful when eating out. Most gravy, dressings, and sauces are packed with sugar, so ask for it to be served on the side.

Eat healthier snacks. Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, satisfy your sweet tooth with naturally sweet food such as fruit, peppers, or natural peanut butter.

Create your own frozen treats. Freeze pure fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or make frozen fruit kabobs using pineapple chunks, bananas, grapes, and berries.

Check labels of all the packaged food you buy. Choose low-sugar products—but be aware that manufacturers often try to hide sugar on labels. How to spot hidden sugar in your food

Being smart about sweets is only part of the battle of reducing sugar in your diet. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:

   Manufacturers provide the total amount of sugar on their labels but do not have to differentiate between added sugar and sugar that is naturally in the food.    Added sugars are listed in the ingredients but aren’t always easily recognizable as such. While sugar, honey, or molasses are easy enough to spot, added sugar could also be listed as corn sweetener, high-fructose corn syrup, evaporated cane juice, agave nectar, cane crystals, invert sugar, or any kind of fructose, dextrose, lactose, maltose, or syrup.    While you’d expect sugary foods to have sugar listed near the top of their list of ingredients, manufacturers often use different types of added sugars which then appear scattered down the list. But all these little doses of different sweeteners can add up to a lot of extra sugar and empty calories!

[dreddymd]

Plant-Based Diet: What to Eat, Avoid, Meal Plan, & More

Source: Plant-Based Diet: What to Eat, Avoid, Meal Plan, & More

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM 

At Global Healing Center, we believe the foundation for health and wellness is a whole food, plant-based diet, with fruits, vegetables, legumes, nuts, and grains that come directly from nature. After twenty years in the natural health industry, I know that following a plant-based diet that’s free of processed and packaged foods — and adding in exercise and a positive attitude — will bring you the best results for your health and happiness.[1] As the famous Greek philosopher Hippocrates said, “Let food be thy medicine and medicine be thy food.”

I have tried many diets, including raw vegan, gluten-free, fruitarian, and plant-based Keto. Currently, I follow a plant-based diet, focusing on organic whole food. I believe that being too strict in one’s diet may lead to some challenges and even unhappiness, so I follow the 90/10 rule, eating strictly plant-based 90 percent of the time, with 10 percent allowed for the occasional consumption of raw goat or sheep cheese, but never meat or eggs. I also engage in intermittent fasting, and of course, regular exercise, meditation, and supplements to balance out my nutrition.

Quick Tips to Start a Plant-Based Diet

A plant-based diet emphasizes whole, natural vegetables, fruits, nuts, seeds, and grains while minimizing or eliminating animal-based foods. Below are a few tips to make the transition.

Keep it simple: choose foods free of additives, preservatives, or synthetic ingredients. Better yet, make everything from scratch.

Buy healthy snacks for when you get the munchies — carrot sticks, sugar snap peas, bananas with almond butter, nuts, or a homemade trail mix.

Replace cane sugar with raw honey, pure maple syrup, or Stevia leaf in recipes, coffee, or tea.

Rotate new vegetables and fruits into your diet to keep your taste buds excited and more importantly, to maximize your nutrient intake.

Try a weekly meal prep: set aside a few hours per week to prepare food in bulk so that you always have clean, healthy options on hand.

Mind your micros: certain vitamins are harder to get enough of on a plant-based diet (e.g., iron, B-12). Add foods high in those nutrients to your menu, or add in high-quality supplements to reap all the benefits of plant-based eating.

What Is a Plant-Based Diet?

A plant-based diet emphasizes eating anything derived from plants — vegetables, grains, nuts, and seeds — while minimizing or excluding animal-derived products. While some may think a plant-based diet is merely another term for a vegetarian or even vegan diet, there’s a key difference. Plant-based diets underscore eating whole, natural foods and avoiding processed foods like tofu, seitan, or packaged items — even if they’re technically vegan or vegetarian.

Plant-Based vs. Vegan & Vegetarian

Plant-based diets differ from vegan or vegetarian diets in a few key ways. First, let me define the difference between vegans and vegetarians, though. Lacto-ovo vegetarians eat dairy and eggs, while vegans avoid all animal products and also usually avoid purchasing, using, and wearing products made from or tested on animals. Vegans and vegetarians may eat processed foods, like tofu and packaged foods, and may not even end up eating a healthy diet if too many of those packaged, processed foods end up on the menu. People eating a plant-based diet, in contrast, eat whole foods in a form as close to nature as possible — vegetables, fruits, nuts, seeds, and the like. Someone following a plant-based diet may choose to eat vegan or vegetarian and may choose either to use animal-based products or not. Some people following a generally plant-based diet may consume some animal products, but it comprises a very small portion of their diet.

Processed vs. Unprocessed Food

One source of confusion is whether you can eat processed food on a plant-based diet. Vegetarians and vegans often include processed food like store-bought pasta, bread, crackers, or soy-based meat replacements in their diet. Those foods are not categorized as whole foods and therefore are not a central part of a plant-based diet.

Instead, a plant-based diet focuses on getting calories from unprocessed, whole foods, rather than processed ones. When eating a whole food plant-based diet, you should also avoid anything with added sugar, although you can eat items — especially homemade recipes — with raw honey, pure maple syrup, and Stevia leaf.

What Should You Eat?

Not all plant-based diets are created equal. When following a whole food plant-based diet, you should try to eat foods in their natural state. Cooked foods or foods made from whole grains are acceptable — like whole grain sprouted bread. Always check the ingredients list and avoid chemicals, additives, colorings, and artificial flavorings. Choose organic whenever possible. If buying organic is too expensive to do with every food, refer to the Environmental Working Group’s Dirty Dozen and Clean 15, a list of the worst and best fruits and vegetables.[2] Below are some specific foods I recommend for a plant-based diet:

Vegetables

Vegetables should be the foundation of any plant-based diet. Some of the most nutrient-dense vegetables include:

Leafy greens: Kale, spinach, mustard greens, collard greens, Swiss chard, arugula, lettuce, microgreens (sprouted shoots of various kinds)

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage, radishes

Other non-starchy vegetables: Eggplants, bell peppers, avocado, okra

Squashes: Zucchini, pumpkin, winter squash, butternut squash

Tubers and starchy vegetables: Sweet potatoes, parsnips, cassava, daikon, Jerusalem artichoke, ginger, beets

Fruit

Fruit, including juices, dried fruit, and fresh fruit, also form an important part of a plant-based diet. You can drink fruit juice, especially if you juice the fruits yourself or avoid anything with added sugar. But if you choose whole fruit over juice, you’ll reap the benefits of heart-healthy fiber. You can also eat dried whole fruit, but if you are looking to reduce your sugar intake or lose weight, limit their consumption. Although you may eat all fruit on a plant-based diet, here is a list of fruits with a low sugar content:

Avocados

Strawberries

Grapefruit

Raspberries

Blueberries

Apples

Peaches

Oranges

Limes

Olives

Tomatoes

Legumes

Legumes contain loads of macronutrients and micronutrients and are an important source of protein for plant-based eaters.

Beans: Black beans, kidney beans, lima beans, chickpeas, adzuki beans

Peas: Green peas, snap peas, split peas, snow peas, black-eyed peas

Lentils: Red lentils, yellow lentils, green lentils, orange lentils, black lentils

Peanuts

Whole Grains

All grains start whole, but processing strips one or more parts of the seed or kernel, as well as protein from the grain. White flour and white rice are missing both the bran and germ of the grain and thus many micronutrients as well.[3] Enriched or fortified grains have had previously stripped nutrients added back in — but these are not as healthy as those that retained their natural nutrients. I recommend the following whole grains (which are also gluten-free):[4]

Oats

Millet

Wild or brown rice

Amaranth

Buckwheat

All unrefined flours from these whole grain sources

Teff

Sorghum

Fats

There are many healthy fats and oils that can form an important part of your plant-based diet. Always look for organic options.

Cold-pressed oils: Avocado, sesame, extra virgin olive oil (EVOO)

Coconut oil

Organic peanut oil

Nuts & Seeds

Nuts and seeds are a great snack on a plant-based diet, and seeds like quinoa can be served as a healthy grain in your meal plans.

Seeds: Quinoa, chia, sesame, flaxseed, hemp seeds, pumpkin seeds, sunflower seeds

Nuts: Pecans, walnuts, pine nuts, Brazil nuts, cashews, cacao, hazelnuts, coconut

Foods to Avoid

To reap the maximum benefits that whole, plant-derived nutrition can provide your body, mind, and spirit, eliminate these foods:

Meat

Red meat

Processed meat like cold cuts, bacon, lunch meat

Seafood and shellfish

Poultry

Pork

Dairy & Eggs

Milk

Cheese

Yogurt

Buttermilk

Eggs

Processed Foods

Soda and energy drinks

Food with added sugar

Refined flour

Hydrogenated oil and trans-fats such as margarine

Refined, highly processed oils with high omega-6 levels (soybean, canola, corn, cottonseed oils)

Processed “vegan cheese”

Plant-Based Food to Avoid

Although these are technically allowed on a plant-based diet, I have found avoiding them leads to better overall health and well-being. Limit or avoid the following foods:

Corn and white potatoes

White rice

Grains containing gluten such as barley, rye, wheat

Soybeans

All genetically modified (GMO) foods

Example Plant-Based Diet Meal Plan

The following meal plan is an example of what following a plant-based diet could look like.

Day One

Breakfast: Fresh fruit topped with coconut flakes

Lunch: Spinach salad with sliced almonds, olives, and sun-dried tomatoes served with homemade vinaigrette dressing

Dinner: Spicy mushroom stir-fry

Day Two

Breakfast: Oatmeal with fruit and nuts

Lunch: Quinoa salad with lemon basil dressing, fresh fruit

Dinner: Green lentil salad with spiced carrots, side salad

Day Three

Breakfast: Whole grain sprouted bread with homemade sunflower butter

Lunch: Coconut chickpea curry

Dinner: Vegan chili; paprika parsnip fries with lemon cashew cream

Health Benefits of a Plant-Based Diet

Not everyone follows a plant-based diet for weight loss, although that may happen if you continue eating this way. People often start a plant-based diet for health reasons — decreasing your risk of heart disease, diabetes, and obesity, for example — or to support a more sustainable planet. Below are some of the benefits you might find after adopting this incredible way of eating.

Lose Weight

Following a plant-based diet can help you lose weight. An oft-touted fact is that vegetarians generally have a lower body weight than people who eat both meat and vegetables. One review of 15 studies found that people who followed a vegetarian diet on doctor’s orders lost an average of 7.5 pounds. Men who started heavier and those who followed this way of eating for a longer period lost even more weight.[5] Overweight adults who ate various plant-based diets for six months lost more weight than those who ate meat. Vegans lost twice the weight of pescatarian (people who eat fish but no other meat), meat eaters, and even vegetarians who ate eggs and dairy — and decreased their levels of saturated fats to boot.[6] People on vegetarian weight-loss diets also felt equally full after a meal as those on meat-inclusive diets.[7]

Improve Your Heart Health

Plant-based diets may improve your cardiovascular health by lowering your cholesterol levels and balancing your blood pressure. While diets high in meat, dairy and unhealthy fats may clog arteries,[8]vegetarian diets, in contrast, can lower blood levels of low-density lipoprotein (LDL or “bad” cholesterol). People eating low-carb, high-protein plant-based diets with healthy fats may see even more pronounced heart health benefits.[9] Low-carb vegetarian diets may also lower blood sugar and blood pressure.[1, 10]

Boost Your Energy

Some people following a plant-based diet report feeling more energy and vitality.[11] The more alert you feel, the more you can do the things you love and the more fully you can live your life. One study found that people with osteoarthritis had significantly more energy, greater mobility, and less daily pain after eating a plant-based diet for just two weeks compared with people eating a standard omnivorous American diet.[12]

Make Your Belly Happy

The term microbiome describes the trillions of microorganisms (bacteria, fungi, and viruses) housed within the gut.[13] You can actually cultivate your microbiome to have depression-busting, obesity-fighting probiotics — good microbes — by changing your diet to plant-based foods. Fermented sauerkraut, kimchi, kefir, and non-dairy yogurt are packed with healthy strains of intestinal bacteria that, with regular consumption, will help develop your microbiome in a positive direction.[14] To feed the probiotics, you need prebiotics — fibers from foods like garlic, bananas, onions, and radishes. A plant-based diet can include all these foods, improving your gut with every bite.

Help Planet Earth

Eating a plant-based diet is gentler on the planet. Rearing livestock leads to deforestation, which not only eliminates wildlife habitat but also worsens climate change by emitting greenhouse gases into the atmosphere. Livestock account for one-third of all greenhouse gas emissions on the planet — more than all global transportation combined — cars, trucks, trains, and planes.[15] Eating meat also exposes humans to bovine antibiotics, hormones, and other unnecessary chemicals. Reducing meat consumption lowers resource consumption.

Nutrients to Be Aware of on a Plant-Based Diet

Eating a plant-based diet has so many benefits that it’s hard to believe it could do any wrong. However, when you avoid meat and dairy, you have to make sure you get enough of certain nutrients, or you could experience deficiencies.

Protein

According to Harvard Medical School, most vegetarians (including people who follow a plant-based diet) get adequate daily protein.[16] Many elite athletes and Olympians have trained and competed — and won — while subscribing to a healthy, plant-based diet. You can get the protein your body needs from plant-based sources including legumes, nuts, and whole grains.

Vitamin B-12

Vitamin B-12 is found only in animal products. If you eat a plant-based diet, you could end up with a B-12 deficiency��unless you take a supplement. Research shows that more than half of vegans and 7 percent of vegetarians are B-12 deficient.[17] Since dairy and eggs contain B-12, lacto-ovo vegetarians may get enough — or may not. To be sure, all vegans and vegetarians should get their blood levels tested regularly and consume a highly absorbable B-12 supplement.

Iron

Since meat contains high levels of iron, when you avoid it instead of plant fare, you could end up with an iron deficiency, which can cause anemia. Some plant foods contain iron, but you may need to seek them out — along with foods that boost iron absorption. Phytic acid, a compound in some plant seeds, can prevent the body from absorbing certain essential minerals such as iron, zinc, and calcium. Phytic acid attaches to micronutrients, preventing the body from using them. Taking an enzyme supplement that contains the enzyme phytase can help break down phytic acid.[18]

Calcium

Most people who eat a plant-based diet tend to get plenty of calcium, especially if they eat calcium-rich dark green leafy vegetables, like spinach and kale. But if you’re not a fan of these, or you fall into a category of people who need more of this mineral, calcium orotate is your best choice with 90 to 95 percent absorption. Calcium should always be taken with magnesium, which further aids its use and absorption in the body. Vitamin D3 is also needed for optimal calcium absorption.

Omega-3 Fatty Acids (DHA)

Although plant-based diets and omnivorous diets tend to have equal intakes of α-linolenic acid (ALA) fatty acids, plant-based diets tend to provide less of two other omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)[19] which are critical to preventing and managing certain chronic conditions, including coronary heart disease.[20] Make sure you get enough in your diet.

Vitamin D

Vitamin D3 is actually a hormone that maintains strong bones and balances calcium levels in the body, among other things. And while our bodies produce it when exposed to the ultraviolet B rays of the sun, people farther from the equator are often vitamin D-deficient. People eating a plant-based diet tend to have lower levels of D3, since this vitamin is mainly found in fortified, processed food, like breakfast cereal, juices, and margarine, or soy and cow’s milk — all things you’ll avoid on a plant-based diet.[21]

Is a Plant-Based Diet Right for You?

There are countless reasons to follow a plant-based diet. For starters, you may lose weight, reduce your risk of metabolic disorders and other health ailments, and you’ll steer clear of food additives and chemical preservatives.

I recommend starting slowly. Gradually eliminate dairy and meat over six months to one year. This slow process allows your body to adjust and helps you avoid side effects, which may include fatigue or weakness due to the initial detoxification process of ridding the body of meat and animal products.

People taking medications should take extra precautions since diet changes can affect how your body processes these pharmaceuticals.[22] Plus, slowly introducing high fiber-foods like those in the plant-based diet can help offset a potential upset stomach that could arise from a more sudden shift.[13] If possible, consult your physician and seek the help of a nutritionist before changing your diet.

Points to Remember

A whole food plant-based diet includes fruits, vegetables, legumes, nuts, and grains that come directly from nature and is the foundation for optimal health and wellness. While vegetarians may eat processed and packaged foods, plant-based diets focus instead on eating whole foods, making recipes from scratch, and eating as close to a food’s natural form as possible.

Benefits of a plant-based diet include improving your heart health, losing weight, boosting your energy levels, and improving digestion. A plant-based diet is also friendlier to the planet and animals. On a plant-based diet, you may need to seek out certain nutrients, including B-12, iron, and vitamin D. Adopting a plant-based diet is the best choice for your health and well-being, and for the environment.

Have you tried a plant-based diet? Share your experience in the comments below!

References (22)

Tuso PJ, et al. “Nutritional update for physicians: plant-based diets.” Perm J. 2013;17(2):61-6.

“Dirty dozen: EWG’s 2018 shopper’s guide to pesticides in produce.” Environmental Working Group. Accessed 28 Sep. 2018.

“What’s a whole grain? A refined grain?” Whole Grains Council. Accessed 28 Sep. 2018.

“Gluten-free whole grains.” Whole Grains Council. Accessed 28 Sep. 2018.

Barnard ND, et al. “A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets.” J Acad Nutr Diet. 2015;115(6):954-69.

Turner-McGrievy GM, et al. “Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets.” Nutrition. 2015;31(2):350-8.

Neacsu M, et al. “Appetite control and biomarkers of satiety with vegetarian (soy) and meat-based high-protein diets for weight loss in obese men: a randomized crossover trial.” Am J Clin Nutr. 2014;100(2):548-58.

Tuso P, et al. “A plant-based diet, atherogenesis, and coronary artery disease prevention.” Perm J. 2015;19(1):62-7.

Jenkins DJ, et al. “The effect of a plant-based low-carbohydrate (“Eco-Atkins”) diet on body weight and blood lipid concentrations in hyperlipidemic subjects.” Arch Intern Med. 2009;169(11),1046-54.

Pawlak R. “Is vitamin B12 deficiency a risk factor for cardiovascular disease in vegetarians?” Am J Prev Med. 2015;48(6):e11-26.

“The right plant-based diet for you.” Harvard Health Publishing. Published Jan. 2018. Accessed 28 Sep. 2018.

Clinton CM, et al. “Whole-foods, plant-based diet alleviates the symptoms of osteoarthritis.” Arthritis. 2015:708152.

“The microbiome.” Harvard T.H. Chan School of Public Health. Accessed 28 Sep. 2018.

Lloyd-Price J, et al. “The healthy human microbiome.” Genome Med. 2016;8:51.

O’Mara FP. “The role of grasslands in food security and climate change.” Ann Bot. 2012;110(6):1263-70.

“Becoming a vegetarian.” Harvard Health Publishing. Published Oct. 2009. Accessed 28 Sep. 2018.

Zeuschner C, et al. “Vitamin B12 and vegetarian diets.” Med J Aust. 2013; 199 (4 Suppl): S27-S32.

Gupta R, et al. “Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains.” J Food Sci Technol. 2015; 52(2): 676–684.

Saunders AV, et al. “Omega-3 polyunsaturated fatty acids and vegetarian diets.” 2013;199(4 Suppl):S22-6.

Russell FD, et al. “Distinguishing health benefits of eicosapentaenoic and docosahexaenoic acids.” Mar Drugs. 2012;10(11):2535–2559.

FAQs about Vitamin D. “The Vegetarian Resource Group.” Updated Jul. 2018. Accessed 28 Sep. 2018.

“Whole food, plant-based diet guide.” T. Colin Campbell Center for Nutrition Studies. Accessed 28 Sep. 2018.

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Plant-Based Diet: What to Eat, Avoid, Meal Plan, & More

At Global Healing Center, we believe the foundation for health and wellness is a whole food, plant-based diet, with fruits, vegetables, legumes, nuts, and grains that come directly from nature. After twenty years in the natural health industry, I know that eating a plant-based diet that avoids processed and packaged foods — adding in exercise and a positive attitude — will bring you the best results for your health and happiness.[1] As the famous Greek philosopher Hippocrates said, “Let food be thy medicine and medicine be thy food."

I have tried many diets, including raw vegan, gluten-free, fruitarian, and plant-based Keto. Currently, I follow a plant-based diet, focusing on organic whole food. I believe that being too strict in one's diet may lead to some challenges and even unhappiness, so I follow the 90/10 rule, eating strictly plant-based 90 percent of the time, with 10 percent allowed for the occasional consumption of raw goat or sheep cheese, but never meat or eggs. I also engage in intermittent fasting, and of course, regular exercise, meditation, and Global Healing Center supplements to balance out my nutrition.

Quick Tips to Start a Plant-Based Diet

A plant-based diet emphasizes whole, natural vegetables, fruits, nuts, seeds, and grains while minimizing or eliminating animal-based foods. Below are a few tips to make the transition.

Keep it simple: choose foods free of additives, preservatives, or a long list of chemical ingredients. Better yet, make everything from scratch.

Buy healthy snacks for when you get the munchies — carrot sticks, sugar snap peas, bananas with almond butter, nuts or a homemade trail mix.

Replace cane sugar with raw honey, agave, pure maple syrup, or Stevia leaf in recipes or in your coffee or tea.

Rotate new vegetables and fruits into your diet to keep your taste buds excited and more importantly, to maximize your nutrient intake.

Try a weekly meal prep: set aside a few hours per week to prepare food in bulk so that you always have clean, healthy options on hand.

Mind your micros: certain vitamins are harder to get enough of on a plant-based diet (e.g., iron, B-12). Add foods high in those nutrients to your menus, or add in high-quality supplements to reap all the benefits of plant-based eating.

What Is a Plant-Based Diet?

A plant-based diet emphasizes eating anything derived from plants — vegetables, grains, nuts, and seeds — while minimizing or excluding animal-derived products. While some may think a plant-based diet is merely another term for a vegetarian or even vegan diet because all three avoid meat, poultry, fish, dairy and eggs, there's a key difference. Plant-based diets underscore eating whole, natural foods and avoiding processed foods like tofu, seitan, or packaged items — even if they're technically vegan or vegetarian.

Plant-Based vs. Vegan and Vegetarian

Plant-based diets differ from vegan or vegetarian diets in a few key ways. First, let me define the difference between vegans and vegetarians, though. Lacto-ovo vegetarians eat dairy and eggs, while vegans avoid all animal products and also usually avoid purchasing, using, and wearing products made from or tested on animals. Vegans and vegetarians may eat processed foods, like tofu and packaged foods, and, in fact, may not even end up eating a healthy diet if too many of those packaged, processed foods end up on the menu. People eating a plant-based diet, in contrast, eat whole foods in a form as close to nature as possible — vegetables, fruits, nuts, seeds, and the like. Someone following a plant-based diet may choose to eat vegan or vegetarian and may choose either to use animal-based products or not. Some people following a generally plant-based diet may consume some animal products, but it comprises a very small portion of their diet.

Processed vs. Unprocessed Foods

One source of confusion is whether you can eat processed foods on a plant-based diet. Vegetarians and vegans often include processed foods like store-bought pasta, bread, crackers, or processed soy-based meat replacements in their diets. Those foods are not categorized as whole foods and therefore are not a central part of a plant-based diet.

Instead, plant-based diets focus on getting calories from unprocessed, whole foods, rather than processed ones. When eating a whole food plant-based diet, you should also avoid anything with added sugar, although you can eat items — especially homemade recipes — with raw honey, agave, pure maple syrup, and Stevia leaf.

What Should You Eat?

Not all plant-based diets are created equal. When following a whole food plant-based diet, you should try to eat foods in their natural state. Cooked foods or foods made from whole grains are acceptable — like whole grain sprouted bread. Always check the ingredients list and avoid chemicals, additives, colorings, and artificial flavorings. Choose organic whenever possible. If buying organic is too expensive to do with every food, refer to the Environmental Working Group's Dirty Dozen and Clean 15, a list of the worst and best fruits and vegetable for toxic chemicals.[2] Below are some specific foods I recommend for a plant-based diet:

Vegetables

Vegetables should be a large part of any plant-based diet. Some of the most nutrient-dense vegetables include:

Leafy greens: Kale, spinach, mustard greens, collard greens, Swiss chard, arugula, lettuce, microgreens (sprouted shoots of various kinds)

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage, radishes

Other non-starchy vegetables: Eggplants, bell peppers, avocado, okra

Squashes: Zucchini, pumpkin, winter squash, butternut squash

Tubers and starchy vegetables: Sweet potatoes, parsnips, cassava, daikon, Jerusalem artichoke, ginger, beets

Fruit

Fruits also form an important part of a plant-based diet, including juices, dried fruit, and fresh fruit. You can drink fruit juice, especially if you juice the fruits yourself or avoid anything with added sugars. But if you choose whole fruits over juices, you'll reap the benefits of heart-healthy fiber. You can also eat dried whole fruits, but if you are looking to reduce your sugar intake or lose weight, limit their consumption. Although you may eat all fruits on a plant-based diet, here is a list of some lower-sugar fruits:

Avocados

Strawberries

Grapefruit

Raspberries

Blueberries

Apples

Peaches

Oranges

Limes

Olives

Tomatoes

Legumes

Legumes contain loads of macronutrients and micronutrients and are an important source of protein for plant-based eaters.

Beans: black beans, kidney beans, lima beans, chickpeas, adzuki beans

Peas: green peas, snap peas, split peas, snow peas, black-eyed peas

Lentils: red lentils, yellow lentils, green lentils, orange lentils, black lentils

Peanuts

Whole Grains

All grains start out whole, but processing strips one or more parts of the seed or kernel, as well as protein within the grain. White flour and white rice are missing both the bran and germ of the grain, and thus many micronutrients as well.[3] Enriched or fortified grains have had previously stripped nutrients added back in — but these are not as healthy as those with their natural nutrients built in. I recommend the following whole grains (which are also gluten-free):[4]

Oats

Millet

Wild or brown rice

Amaranth

Buckwheat

All unrefined flours from these whole grain sources

Teff

Sorghum

Fats

There are many healthy fats and oils that can form an important part of your plant-based diet. Always look for organic options.

Cold-pressed oils: avocado, sesame, extra virgin olive oil (EVOO)

Coconut oil

Organic peanut oil

Nuts & Seeds

Nuts and seeds make a great snack on a plant-based diet, and seeds like quinoa can be served like a healthy grain in your meal plans.

Seeds: Quinoa, chia, sesame, flaxseed, hemp seeds, pumpkin seeds, sunflower seeds

Nuts: Pecans, walnuts, pine nuts, Brazil nuts, cashews, cacao, hazelnuts, coconut

Foods to Avoid

To get the maximum benefits for your body, mind, and spirit that eating whole, plant-derived nutrition can provide, eliminate these foods:

Meat

Red meat

Processed meat like cold cuts, bacon, lunch meat

Seafood and shellfish

Poultry

Pork

Dairy & Eggs

Milk

Cheese

Yogurt

Buttermilk

Eggs

Processed Foods

Sodas and energy drinks

Foods with added sugar

Refined flours

Hydrogenated oils and trans-fats such as margarine

Refined, highly processed oils with high omega-6 levels (soybean, canola, corn, cottonseed oils)

Processed "vegan cheese"

Plant-Based Foods to Avoid

Although these are technically allowed on a plant-based diet, I have found avoiding them leads to better overall health and well-being. Limit or avoid the following foods:

Corn and white potatoes

White rice

Grains containing gluten such as barley, rye, wheat

Soybeans

All genetically modified (GMO) foods

Example Plant-Based Diet Meal Plan

The following meal plan is an example of what following a plant-based diet could look like.

Day 1

Breakfast: Fresh fruit topped with coconut flakes

Lunch: Spinach salad with sliced almonds, olives, and sun-dried tomatoes served with homemade vinaigrette dressing

Dinner: Spicy mushroom stir-fry

Day 2

Breakfast: Oatmeal with fruit and nuts.

Lunch: Quinoa salad with lemon basil dressing; fresh fruit

Dinner: Green lentil salad with spiced carrots; side salad

Day 3

Breakfast: Whole grain sprouted bread with homemade sunflower butter

Lunch: Coconut chickpea curry

Dinner: vegan chili; paprika parsnip fries with lemon cashew cream

Health Benefits of a Plant-Based Diet

Not everyone follows a plant-based diet for weight loss, although that may happen if you continue eating this way. People often start a plant-based diet for health reasons — decreasing your risk of heart disease, diabetes, and obesity, for example — or alternatively, to support a more sustainable planet. Below are some of the benefits you might find after adopting this incredible way of eating.

Lose Weight

Eating a plant-based diet can help you lose weight. An oft-touted fact is that vegetarians generally have a lower body weight than people who eat both meat and vegetables. One review of 15 studies found that people who followed a vegetarian diet on doctor’s orders lost an average of 7.5 pounds. Men who started out heavier, and those who followed this way of eating for a longer period of time lost even more weight.[5] Overweight adults who ate various plant-based diets for six months lost more weight than those who ate meat. Vegans lost twice the weight of pescatarian (people who eat fish but no other meat), meat eaters, and even vegetarians who ate eggs and dairy — and decreased their levels of saturated fats to boot.[6] People on vegetarian weight-loss diets also felt equally full after a meal as those on meat-inclusive diets.[7]

Improve Your Heart Health

Plant-based diets may improve your cardiovascular health by lowering your cholesterol levels and balancing your blood pressure. While diets high in meat, dairy and unhealthy fats may clog arteries,[8] vegetarian diets, in contrast, can lower blood levels of low-density lipoprotein (LDL or "bad" cholesterol). People eating low-carb, high-protein plant-based diets with healthy fats may see even more pronounced heart health benefits.[9] Low-carb vegetarian diets may also lower blood sugar and blood pressure.[1, 10]

Boost Your Energy

Some people following a plant-based diet report feeling more energy and vitality.[11] The more alert you feel, you more you can do the things you love and the more fully you can live your life. One study found that people with osteoarthritis had significantly more energy, greater mobility, and less daily pain after eating a plant-based diet for just two weeks compared with people eating a standard omnivorous American diet.[12]

Make Your Belly Happy

The term microbiome describes the trillions of microorganisms (bacteria, fungi, and viruses) housed within the gut.[13] You can actually shift your microbiome to depression-busting, obesity-fighting probiotics — good microbes — by changing your diet to plant-based foods. Fermented sauerkraut, kimchi, kefir, and non-dairy yogurt are packed with healthy strains of intestinal bacteria that, with regular and diverse consumption, will help shift your microbiome in a positive direction.[14] To feed the probiotics, you need prebiotics — fibers from foods like garlic, bananas, onions, and radishes. A plant-based diet can include all these foods, improving your gut with every bite.

Help Planet Earth

Eating a plant-based diet is gentler on the planet. Rearing livestock leads to deforestation, which not only eliminates wildlife habitat but also worsens climate change by emitting greenhouse gases into the atmosphere. Livestock account for one-third of all greenhouse gas emissions on the planet — more than all global transportation combined — cars, trucks, trains, and planes.[15] Eating meat also exposes humans to bovine antibiotics, hormones, and other unnecessary chemicals. Reducing meat consumption lowers resource consumption.

Nutrients to Be Aware of on a Plant-Based Diet

Eating a plant-based diet has so many benefits that it's hard to believe it could do any wrong. However, when you avoid meat and dairy, you have to make sure you get enough of certain nutrients or you could experience deficiencies.

Protein

According to Harvard Medical School, most vegetarians (and this would include people eating a plant-based diet) get adequate daily protein, so this is not a serious health concern — despite that common but misinformed belief.[16] Many elite athletes and Olympians have trained and competed — and won — while eating healthy plant-based diets. You can get the protein your body needs from plant-based sources including legumes, nuts, and whole grains.

Vitamin B-12

Vitamin B-12 is found only in animal products. If you eat a plant-based diet, you could end up with a B-12 deficiency unless you take a supplement. Research shows that more than half of vegans and 7% of vegetarians are B-12 deficient.[17] Since dairy and eggs do contain B-12, lacto-ovo vegetarians may get enough — or may not. To be sure, all vegans and vegetarians should get their blood levels tested regularly and consume a highly absorbable B-12 supplement.

Iron

Since meat contains high levels of iron, when you avoid it in lieu of plant fare, you could end up with an iron deficiency, which can cause anemia. Some plant foods contain iron, but you may need to seek them out — along with foods that boost iron absorption. Phytic acid, a compound in some plant seeds, can prevent the body from absorbing certain essential minerals such as iron, zinc, and calcium. Phytic acid attaches to micronutrients, preventing the body from using them. Taking the enzyme phytase supplementally can help break down phytic acid in your diet.[18]

Calcium

Most people who eat a plant-based diet tend to get plenty of calcium, especially if you eat calcium-rich dark green leafy vegetables, like spinach and kale. But if you're not a fan of these, or you fall into a category of older women who need more of this mineral, calcium orotate is your best choice with 90 to 95 percent absorption. Calcium should always be taken with magnesium, which further aids its use and absorption in the body. Vitamin D3 is also needed for optimal calcium absorption.

Omega-3 Fatty Acids (DHA)

Although plant-based diets and omnivorous diets tend to have equal intakes of α-linolenic acid (ALA) fatty acids, plant-based diets tend to contain lower levels of two other omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)[19] which are critical to preventing and managing certain chronic conditions, including coronary heart disease.[20] Make sure you get enough in your diet.

Vitamin D

Vitamin D3 is actually a hormone that maintains strong bones and balances calcium levels in the body, among other things. And while our bodies produce it when exposed to the ultraviolet B rays of the sun, people farther from the equator are often vitamin D-deficient. People eating a plant-based diet tend to have lower levels of D3, since this vitamin is mainly found in fortified, processed foods, like breakfast cereal, juices, and margarine, or soy and cow's milk — all things you'll avoid on a plant-based diet.[21]

Is a Plant-Based Diet Right for You?

There are countless reasons to eat a plant-based diet. For starters, you may lose weight, reduce your risk of metabolic disorders and other health ailments, and you'll steer clear of food additives and chemical preservatives.

I recommend starting slowly. Gradually eliminate dairy and meat over six months to one year. This slow process allows your body to adjust and helps you to avoid side effects, which may include fatigue or weakness due to the initial detoxification process of ridding the body of meat and animal products.

People taking medications should take extra precautions, since diet changes can affect how your body processes these pharmaceuticals.[22] Plus, slowly introducing high fiber-foods like those in the plant-based diet can help offset potential stomach upset that could come from a more sudden shift.[13] If possible, consult your physician and seek the help of a nutritionist before changing your diet.

Points to Remember

A whole food plant-based diet includes fruits, vegetables, legumes, nuts, and grains that come directly from nature and is the foundation for optimal health and wellness. While vegetarians may eat processed and packaged foods, plant-based diets focus instead on eating whole foods, making recipes from scratch, and eating as close to a food's natural form as possible.

Benefits of a plant-based diet include improving your heart health, losing weight, boosting your energy levels, and improving digestion. A plant-based diet is also friendlier to the planet and animals. On a plant-based diet, you may need to seek out certain nutrients, including B-12, iron, and vitamin D. We highly recommend adopting a plant-based diet for your health and well-being, and as the best choice for the environment.

Have you tried a plant-based diet? Share your experience in the comments below!

The post Plant-Based Diet: What to Eat, Avoid, Meal Plan, & More appeared first on Dr. Group's Healthy Living Articles.

from Robert Morgan Blog https://www.globalhealingcenter.com/natural-health/plant-based-diet/

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How Many Calories Are In A Green Smoothie?

Whether you’re trying to lose weight or just looking to stay healthy and prevent disease, you may be considering adding green smoothies to your diet. Green smoothies are an amazingly high-nutrition, low-calorie fuel for your body–the highest and best use of 10 minutes in your kitchen every day.

Food is Fuel

I’m not a calorie-counter myself. I don’t need to count calories, since my diet is 60-80% raw, 95% whole foods. I focus on nutrition, and the calories take care of themselves.

But if you find it helpful to know how many calories are in a green smoothie (and many of my readers must, since I get this question surprisingly often), I’ll break it down for you, to the quart and the ounce!

First, a note about calories vs. nutrition, so we’re on the same page:

Calories quantify how much fuel you’re getting; think of it like how many gallons of gas you put into your car. If you don’t put in enough, your car will be okay for a little while, but then it will start to sputter until it stops and you wind up stranded on the side of the road. If you put in too much, the tank will overfill and spill over – kind of like a “muffin top” over the edge of your jeans when you’ve consistently eaten more than your body can use.

Nutrition is the quality of the fuel you’re choosing – much like you choose your grade of gas. If you’re looking to turn your body into a performance machine, you’re going to have to put in premium fuel that helps keep it running in optimum condition.

Counting the Calories in a Green Smoothie

Of course, how many calories are in a green smoothie will depend upon the ingredients you’re using to make it.

There are almost as many varieties of smoothies as there are people, but there are several core ingredients that you’ll find in most green smoothies. To make a 72 ounce blender-full, this is one of my basic green smoothie recipes with approximate calorie counts for each ingredient:

2 ounces (1/3 of a bunch) of organic kale – 28 calories

3-4 ounces (1/3 of a bunch) of organic chard – 22 calories

8 ounces of organic spinach – 56 calories

2 cups of frozen organic mixed berries – 130 calories

2 whole medium oranges – 124 calories

2 medium organic bananas – 210 calories

6 drops organic liquid stevia – 0 calories

These seven ingredients add up to 570 calories for 72 ounces, which is equivalent to 8 calories per ounce of green smoothie. This means that your daily quart of green smoothie has about 256 calories.

Based on age and activity level, the USDA Dietary Guidelines1 recommend that adult males eat between 2000 and 2400 calories each day and adult females eat between 1600 and 2000 calories each day. Depending upon your goals, you may need more calories – say, if you’re training for a marathon – or fewer calories – if, for example, you’re trying to lose weight.

Nutritional Benefits of Green Smoothies

Counting how many calories are in a green smoothie only tells part of the story–remember that the most important details are in the quality of those calories!

Your stomach will be very full with a quart of green smoothie. Does a protein bar fill you up? No, and it has more calories and fat and lots of refined-food products and salt in it.

Simply put, there is no food you can eat that will give you higher micronutrients, for fewer calories, than a green smoothie. (Micronutrients meaning 100 or more vitamins, minerals, enzymes, and phytonutrients.)

Not only are green smoothies nutritious and delicious, but they can help you to look and feel better. In fact, when I wrote The Green Smoothies Diet, I  polled 175 regular smoothie drinkers who had at least one pint of smoothie four days a week, for at least 30 days. I found:

97% said green smoothies had improved their health or quality of life

85% experienced more energy

79% reported improved digestion

65% had fewer cravings

50% experienced weight loss (averaging 17 pounds!)

Some also reported getting sick less frequently, improvements in blood pressure and cholesterol readings, fewer migraines, reduced asthma and allergy symptoms, and other health improvements.

Incorporating Green Smoothies Into Your Diet

Since there are 256 calories in a quart of green smoothie, you can easily make this nutrient rockstar your daily breakfast or a satisfying lunch. You can even sip the quart throughout the day to give your energy levels a boost – and your taste buds a treat.

When you think about getting the best “bang for your buck” with your food choices, the fuel-quality calories in a green smoothie make it a million dollar option. Drinking a quart a day is the best recipe for excellent health, high energy, minimal disease risk, and ideal weight–all for just 256 calories (and less than $4.00)!

Raise your glass to green smoothies, and bottoms up!

Join the FREE 9-Day Green Smoothie Challenge! You’ll get recipes, online support, and better health when you commit to adding a quart of green smoothie to your diet every day for 9 days. Get the details today!

  –Robyn Openshaw, MSW, is the bestselling author of The Green Smoothies Diet, 12 Steps to Whole Foods, and 2017’s #1 Amazon Bestseller and USA Today Bestseller, Vibe.

Learn more about how to make the journey painless, from the nutrient-scarce Standard American Diet, to a whole-foods diet, in her free video masterclass 12 Steps to Whole Foods.

Sources:

Dietary Guidelines 2015-2020 https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/

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Struggling to lose those last few pounds before your holiday?  Rick Hay, Healthista’s nutritional director provides a healthy eating plan plus seven healthy ways you can lose those last few pounds before jumping on that plane to paradise 

Okay so before we do anything, let’s be clear on one thing. Your body is beach ready whenever you feel it’s beach ready.  But if you have a number in mind that you want to see when you step on those scales or want those summer shorts to fit a little better, then we’re here with a plan that is nutritionist approved and safe.

We’re not claiming you can change the way you look in just one week, but if you want to lose pounds fast, you don’t always need to turn to a fad diet that will end in tears and tantrums. You can lose the pounds healthily.

If you’re off on holiday in just one week’s time and only a few pounds off your goal, don’t leave this page. If you’re off to a summer festival and wish those shorts were ever so slightly looser, then this is a read for you. Here are six healthy ways to lose weight in a week and detailed eating plan to help you get there.

1. Cut down on that cut of steak

In this day and age we are all aware of the importance of a plant-based diet. With vegetarian and vegan diets more popular than ever we know that it’s ideal to fill up our plates with as many plant based and colourful foods as we possibly can.

‘Plant based foods are nutrient dense, low in calories and high in both protein and fibre,’ says Hay. ‘These factors are all important and key to a healthy balanced diet.’

Although meat has many benefits and is a staple ingredient on most peoples plates, we shouldn’t be overdoing it. Too much meat can be hard on your digestive system, taking longer to pass through. According to Hay, if you limit or cut back on your meat intake (even if only slightly) you are more likely to lose those last few pounds.

Eating less meat and focusing on filling up our plates with more fruit and veggies, will also help with cleansing and regulating our blood sugar levels – ‘this means less cravings and snack attacks’ explains Hay.

An abundance of B vitamins are found in colourful vegetables so aim to eat a rainbow of brightly coloured one. B vitamins such as B7, are incredibly important for our macronutrient and carbohydrate metabolism and for energy production. ‘Essentially this means that these vitamins help keep the digestive system on track and fully functioning’ Hay explains. ‘A fully functioning digestion is integral to successful weight-loss.’

Plant-based food also provides us with a wide range of vitamins and minerals that support energy production, and we need energy for exercise in order to lose weight. So fill up on veggies to boost your energy and feel great.

2. Spice up your your food

Adding some spice to your cooking is a guaranteed and tasty way to help boost your metabolism – result.

Setting your metabolism into a high gear by eating spices and drinking herbal teas, will significantly help lessen bloating symptoms.

Thermogenic (fat burning) spices are used to aid fat metabolism and can be used together with herbal teas to help reduce fluid retention and bloating. Add chillis, turmeric, cumin and cardamon to your cooking to increase their thermogenic or fat-burning factor.

Read more: 6 healthy spices with proven body benefits

Sometimes it isn’t just the last few pounds that bother us, but the bloating that we just can’t get to the bottom of. Setting your metabolism into a high gear by eating spices named above and drinking herbal teas such as fennel, dandelion and ginger, will significantly help lessen bloating symptoms.

3.  Prioritise healthy liver and gall bladder

It’s important to not just focus on one aspect of health. Health needs to be looked at and approached from all angles to benefit your overall health and well being.

Encouraging a healthy liver and a gall bladder may not seem top of the priorities list but is in fact so important for your health when trying to lose some weight.

Looking after your liver and gall bladder by including some bitter foods in your diet such as rocket, grapefruit or bitter salad greens will help to maintain healthy liver and gall bladder function and therefore a better fat metabolism. By having a half a grapefruit or bitter green leaf salad before eating, you encourage your body to release digestion-promoting enzymes that can help food break down.

A healthy liver will also aid hormonal regulation. Stimulating liver function and digestion whilst providing nutrient dense recipes will not only keep you fuller for longer and stabilise blood sugar levels, but will also significantly help when it comes to those weight-loss goals.

4. Make healthy food swaps to stop bloating

Foods such as wheat, dairy and processed meats tend to cause that unwanted bloating feeling. These types of foods are harder to digest and ‘many people suffer from wheat and dairy intolerances which can throw digestion out of whack,’ explains Hay. This will lead to a compromised and sluggish system, making it harder to shift those pounds.

Try incorporating these four food swaps as much as possible to lessen that bloated feeling:

Swap pasta for courgetti

This swap provides you with more nutrient density and is also much lower in calories – a great choice for weight management. As a bonus you’ll be getting one of your five a day plus less wheat and more fibre to help with bloating.

Courgettes are an excellent source of vitamin C. Vitamin C is great for immunity and brilliant for skin texture and health. Courgettes provides a good source of lutein and zeaxanthin – these are two phytonutrients from the carotenoid family which can be beneficial for good eyesight. Our favourite spiraliser ever, the Uten Vegetable Spiralizer Slicer Hand Held Spiral Slicer Easy Clean Kitchen Tool for Potato,Carrot,Cucumber is only £6 and makes it super easy and takes up very little space too.

Swap rice for cauliflower rice

Cauliflower rice is another good low calorie option (around 25 calories per 100 compared to about 140 for cooked white rice) that also packs a nutritional punch.

By changing from rice to cauliflower rice, you are helping the body to detox. The humble cauliflower is rich in glucosinolates which helps to activate the detox process and help lessen bloating. Full of sulphur rich compounds, cauliflower is excellent for immunity too.

One cup of cauliflower rice will deliver a good dose of vitamin C and K with almost zero grams of fat, sodium or sugar – bonus.

To make cauliflower rice, grate, blend or food process the cauliflower and then shallow fry, steam or microwave for a couple of minutes.

Swap fries for roast sweet potato chips

A medium sized potato comes in at around 170 calories, whereas the same sized sweet potato is less calorific at 100 calories.

Not only does the sweet potato have fewer calories, it also has more fibre. This fibre helps with digestive function, meaning less bloating and a lower cholesterol.

Sweet Potatoes also have tonnes more vitamin A than white potatoes which have hardly any. In fact, sweet potatoes are one of the richest sources of beta carotene, which is needed to covert to vitamin A in the body. Vitamin A is also known to help boost thyroid function which if sluggish could hold back your weight loss results.

To make the most out of your sweet potato fries thinly slice the sweet potato into wedges about 2mm thick, leaving on the fibre-rich skin. Lightly drizzle with a little olive oil or and roast for 30 minutes or until crispy.  Season and serve.

Swap refined sugar for honey or maple syrup

Refined sugar is pretty much empty calories where nutrition comes in. Honey and maple syrup however, still contain the sweetness but with strong nutritional profiles.

Honey has been used for it’s medicinal anti bacterial properties for generations. It contains key nutrients such as iron, calcium, potassium and magnesium. (Try Raw Health Organic honey, £5.69)

Maple syrup is antioxidant rich and has a lower GI than regular sugar, (54 vs 65 – honey comes in around 50) as well as having some digestive system benefits such as lessening bloating.

5. Take a herbal tea-break

Herbal teas have become increasingly popular, especially digestion helpful teas such as green and mint flavours. ‘Green and mint teas are great for digestion, so are fennel, ginger, turmeric and lemon balm flavours,’ says Hay. (Try Ginger Kick Tea, £2.39)

These teas will be a huge help for digestive function and fluid retention which are both important factors for weight loss. Herbal teas are also an easy and convenient option to gently stimulate the digestive process. Aim to drink one to two cups per day for best results.

Do you struggle to drink the suggested two to three litres of water a day? Most people do. By drinking herbal teas you are also upping your water intake without realising.

Read more: 8 ways a cup of tea CAN fix anything

6. Think, eat and live healthy protein

Throughout your day, each meal or snack should focus on protein. Protein keeps you fuller for longer, lessening cravings and regulating blood sugar levels.

Aim to fill a third of your plate with protein based foods, such as lean meat, fish such as salmon, tuna, prawns or white fish or veggie options such as chick peas, beans, lentils, tofu and tempeh and then, make sure the rest of the meal is as close to natural ingredients as possible.

When snacking, ‘take care that your snack contains a protein component,’ suggests Hay. So if you’re having a banana, have some peanut butter with it, if you’re having an apple, have ten almonds alongside it to help keep you full between meals. (Try Meridian Coconut & Peanut Butter, £2.69)

‘Remember, eating more plant-based foods keeps our fibre levels up and that helps keep us regular,’ says explains Hay. This encourages blood sugar regulation (less cravings) and regularity. If your bowel transit is too long (he means if you go for longer than one day without doing a poo), this could hamper with your weight loss efforts, says Hay.

Fill up on green vegetables, pulses such as chick peas, lentils, beans and fruit such as pears, apples, berries and kiwi. If you’re struggling with the amount of solid fruit and veg, try veggie or fruit juices.

A healthy gut is paramount to having a balanced system – without it all body other systems can suffer.

Rick Hay’s healthy 7-day fast and safe weight loss plan

Some people tend to get so caught up in losing the weight, that once the weight has been lost they reward themselves a little too much and can find themselves back to square one.

This healthy seven day plan will not only help you to lose the last few pounds, but can also be repeated monthly to keep your weight-loss or management on track so you don’t find yourself having to start your weight-loss journey all over again.

‘This mostly plant based plan uses thermogenic spices, is high in fibre, stimulates digestive function to help bloating and is nutrient dense. This is what all healthy diets should incorporate,’ says Hay.

Hay adds, ‘this plan goes the extra mile by using botanicals to stimulate the liver and to reduce bloating, it promotes healthy elimination, reduces cravings and keeps you feeling fuller for longer.’ Not only does this plan focus on weight loss, but energy too. This plan will help to boost your energy levels and improve your mood naturally though eating whole and real foods.

The are two menus, one  is for days one, three, five and seven and the other for days two, four and six to provide variety in your diet. Lunches and dinners can be interchanged and as mentioned previously, this plan can be repeated every month if desired.

Menu #1 Days one, three, five and seven

Kick starting your digestion will help the liver and gall bladder with fat metabolism, and also assisting with fluid retention.

This breakfast booster will also help to regulate your blood sugar levels and diminish those cravings.  Add cinnamon if desired to further help reduce those nagging cravings.

    Raspberry delight – two cups of raspberries, one cup of spinach, one teaspoon cacao, two teaspoons chia or linseeds, blend with 200mls of unsweetened hemp or almond milk. (Try Almond Breeze Unsweetened Almond Milk, £1.79) or try:

Banana blast – blend 250 mls of unsweetened rice, almond or coconut milk with one banana, a date, seven to eight almonds and a scoop of Healthista Lean VeganDiet Protein £24.95.

This shake is a meal replacement, it is high in protein and amino acids and will keep you full until lunch. The nuts and protein powder will provide the protein and the nuts will give you essential fatty acids to help with feelings of fullness.

Green tea or matcha green tea will stimulate fat burning and promote healthy circulation. Their bitter quality means that they are liver and gall bladder tonics. Matcha green tea and green tea will also help to stimulate digestion in general. Weight loss is more easily achieved if you have can stimulate sluggish digestion. (Try Pukka Mint Matcha Green tea, £2.99)

      Eating every few hours will help to control portion size. Regular eating will also help to regulate blood sugar levels, helping to eliminate cravings.

          Tomato Salad – 3 or 4 small tomatoes with a couple of handfuls of salad leaves of choice such as rocket, mixed leaves or spinach. Add olive oil, balsamic vinegar and fresh cracked black pepper.

Add small amount of grated cheese or vegan coconut cheese as a thin topping with some protein rich pine nuts. Serve with two rice, corn or crisp bread crackers. (Try Raw Health Supergreens Crisp Breads, £4.49)

The vinegar and black pepper aids fat metabolism, whilst the olive oil provides a good source of healthy omegas which also aids weight loss. The crackers or crisp breads provide carbs to provide energy. Or try,

Spinach and asparagus frittata – slice or spiralise two asparagus stalks and add them into a bowl of two cracked free-range eggs and mix. Fry this mixture gently in olive oil and add a sprinkle of parsley.

Asparagus is a diuretic as is the parsley.  Both of these ingredients will help with fluid retention and puffiness. Spinach is super easy to digest and provides muscle relaxing magnesium benefits. Relaxation benefits lead to less stress leading to less of that nasty visceral fat, the overloaded and stressed adrenals will therefore get a break.

Banana and prunes – a few prunes or a glass of prune juice if you prefer, together with one banana.

If you’re constipated its harder to lose weight, the banana provides fibre and energy (both physically and mentally) it contains tryptophan to help boost serotonin levels. Or try,

Mixed nuts and seeds – this will provide protein to help keep you full and satisfied till dinner.

  Cashew nut stir fry – lightly fry in olive oil two cups of mixed vegetables, such as courgette, mushrooms, carrots, green beans with one teaspoon of grated fresh ginger. Add in also a handful of cashew nuts when the vegetables are almost ready. For taste you can also add some basil and sesame seeds.

Serve with some rice noodles or brown rice as these are gentler on the stomach and a better alternative to white rice.

This plant-based dinner is high in fibre and full of nutrients to boost digestion and keep you full.

Fish, chicken, tofu or tempeh with salad – small piece of grilled fish, organic chicken, tofu or tempeh served with a bowl of green leaves and dressed with olive oil. You can add almond slivers or pine nuts, olives and some citrus fruits if desired, such as orange or grapefruit.

The greens will help to cleanse the colon. The olive oil and nuts will provide omega fatty acids that will also help to cleanse the intestine, whilst the fish, chicken, tofu or tempeh will provide the protein and help keep you full.

Chocolate – have two or three squares of dark chocolate or vegan chocolate for a bitter but tasty treat.

Dandelion tea – drink a cup of unsweetened dandelion tea with dessert.  Dandelion tea is a great weight loss hack, it helps to reduce fluid retention whilst also acting as a liver cleanser.

The bitter qualities help to reduce cravings and will assist with skin conditions as it aids liver function.

Menu #2 Days two, four and six

This liver tonic will also help regulate blood sugar levels and diminish cravings. Add cinnamon if desired to further help reduce cravings.

            Chai bowl – one cup of fresh or frozen mixed berries with a dollop of non sugary yoghurt – preferably organic. Add also, five or six almonds and one or two teaspoons of chia seeds to help with satiety and also hair, skin and nail health.

Berry boost smoothie – blend half a cup of blueberries and half a cup of raspberries (frozen or fresh) together with half a small beetroot, in 200mls of unsweetened coconut milk.

This shake is a meal replacement and is high in protein and amino acids. This smoothie will keep you fuller, is nutrient dense and rich in fibre to ensure balanced blood sugars. Energy levels should also boost which will help with any workouts you may be doing.

Green tea or matcha green tea will stimulate fat burning and promote healthy circulation. Their bitter quality means that they are liver and gall bladder tonics.

Matcha green tea and green tea will also help to stimulate digestion in general. Weight loss is more easily achieved if you have can stimulate sluggish digestion. (Try Pukka Ginseng Matcha Green tea, £2.99)

    Watermelon is a natural diuretic and a good source of potassium which will balance sodium levels and decrease

            Dress the courgetti with pine nuts, garlic and olive oil.

              Banana and prunes – a few prunes or a glass of prune juice if you prefer, together with one banana.

If you’re constipated its harder to lose weight, the banana provides fibre and energy (both physically and mentally) it contains tryptophan to help boost serotonin levels.

Mixed nuts and seeds – this will provide protein to help keep you full and satisfied till dinner.

  Vegetable and lentil soup – add a cup of lentils (sachet or canned) or beans to two cups of sliced/chopped green vegetables to 300 ml of water. Simmer slowly and add turmeric, chilli and ginger.

This dinner is easy to digest and the thermogenic herbs will speed up fat loss.

Fish, tofu or tempeh with steamed greens – lightly fry or grill 150g of a white fish, tofu or tempeh. Serve together with a cup or two of green steamed vegetables and season with thermogenic spices such as cayenne, chilli, garlic or black pepper to boost weight loss.

Dessert, stewed apple, peach or pear: stew one apple, peach or pear and add some fibre rich sultanas or raisins, add also a little cinnamon, chilli or cayenne to boost fat burning.

With dessert, a liver cleanse: cup of unsweetened dandelion tea. A great weight loss hack, dandelion tea reduces fluid retention whilst also acting as a liver cleanser. The bitter qualities help to reduce cravings.

    A green ‘bedtime shot’ – Organic Spirulina powder, £10.95.

Hay reccomends that ‘if you feel you’ve been overdoing it or feel the need for more energy, this green shot is rich in iron and magnesium, helping to cleanse and detox the body – it’s organic too.’ The cleansing nature will help you to detox gently, it’s full of magnesium to aid the nervous system which will assist in your weight loss.

This ‘green bedtime shot’ should be taken at night after dinner. One teaspoon will increase nutrient intake in particular, if you havn’t been getting your five a day and want to speed up the cleansing action a bit, then this bedtime shot is what you need.

Rick Hay is an Anti-Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at rickhay.co.uk. Follow Rick on Twitter @rickhayuk

      Rick Hays book the Anti Ageing Food and Fitness Plan is available to buy on Amazon. 

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The post How to lose weight in a week – the nutritionist’s guide appeared first on MusicCosmoS.

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The Emerging Opportunities In Finding Crucial Factors For Stevia Sweetened Iso Xp

Level-headed Methods For Grass Fed Organic Whey New Zealand

“The benefits of grass-fed beef and grass-fed milk are in the fat content,” says Trevor Kashey, PhD , a nutrition scientist and consultant. “Do you know what milk processing does to make whey protein powder? Removes the fat.” While chowing on grass can have a variety of effects on the vitamin and fatty acid composition of dairy, it doesn’t do much of anything to the amino acid profile, which is what protein powder is mostly about. And while Kashey concedes that grass-fed cows may often be treated better — which is a valid concern — processing whey removes a lot of the nutritional benefits. This is especially true if you’re picking up a fat-free, grass-fed whey isolate . What if you’re after a grass-fed whey concentrate ? Concentrate is the cheapest kind of whey to make and it has significantly more fat than isolate. Since the grass-fed fat is the good stuff, it must be healthier than regular whey concentrate. Right? A post shared by Johnny Garcia (@wodpixnyc) on Well, it is fattier, but you’re still talking about three or so grams per scoop of protein. That’s not exactly steak levels. And out of those three grams, less than 5 percent are polyunsaturated fatty acids like omega-3s. That’s not exactly salmon levels. Kashey points out that even then, the Omega-3 that is in your whey probably isn’t going to be used by the body.

For the original version including any supplementary images or video, visit https://barbend.com/grass-fed-vs-regular-whey/

Feel Better With This Fitness Advice

Striving to become physically fit involves a great deal more than just lifting weights at the gym. Lots of body strength, determination, patience, and knowledge are needed in order to have success with your fitness and health plans. They can help you to improve your exercise routine. An excellent method of getting in good shape is selecting exercise routines that firm up your body's muscles and improve their flexibility. See if you can find local classes. Begin with smaller machines when you start weight lifting. Small muscles tire before bigger ones, so it is logical to work with small weights before moving onto larger weights. In this way, your smaller muscles can get a break while you Whey Protein are working out your larger muscles. Although you may prefer running on a treadmill, you can get better exercise by running outside. Running outside on pavement is better for you, though treadmills are good for the worst weather scenarios. Some people overdo exercise because it doesn't seem to burn the calories that people expect it to. Overdoing exercise is dangerous for many reasons. You can damage joint and muscles, including your heart, dehydrate yourself, and stop fat from being metabolized properly. There are few exercises as great as kickboxing. No one tries a few rounds of kickboxing without working up a serious sweat and feeling like they've really gotten a great workout. Kickboxing can burn a tremendous amount of calories, and your strength will increase a lot as well. A fitness regimen has many benefits. By starting a regular exercise routine, you may enhance your emotional health, too. When you're working out your body will release endorphins which will help give you a bit of euphoria. Additionally, by becoming physically fit it helps to greatly improve your self-image and your confidence begins to soar. In some ways, just a couple of routines stand between you and contentment. If you are feeling under the weather, skip your exercise routine. Your body is already battling to heal itself during these rough moments, and the additional strain isn't advised. You will not get ahead with your workout and you should never assume you can sweat your illness away. This is why you have to take it easy on the exercise until things get better. When you are sick you should rest and eat well. Having a schedule for your day is important if you want to find time to exercise. By scheduling time for meals you will be less likely to choose unhealthy snacks or fast food. Take an hour for lunch and bring a healthy meal with you. You should also plan on working out for half an hour or an hour when you get home. Count your reps down instead of up. Instead of starting from zero and counting up, start your count the total reps and count down. It can make workout sessions seem easier and shorter since you're seeing them in smaller amounts. Knowing immediately how many reps you have left is a better motivator than counting up. Although many people like to work out, only the most serious create a perfect routine. With all the new fitness information that you have acquired, you will be able to create a successful fitness plan tailored to your needs and goals.

Getting The Answers For Core Aspects Of New Zealand

Malcolm Turnbull and Peter Dutton have been caught at odds this week about whether the home affairs minister canvassed reducing the permanent migration intake by 20,000 from the current limit of 190,000. Australia doubles financial requirement for families of new migrants While the Turnbull government resolved to keep the cap at 190,000, a number of measures including the New Zealand pathway and an increase in support requirements making it harder for poorer migrant families to financially back their relatives in visa applications have contributed to a reduction in numbers. The skilled independent subclass 189 visa , which was introduced in July 2017 , is given to New Zealanders who have been Australian residents for five years and provides a pathway to citizenship after 12 months. New figures from the home affairs department provided to the ABC reveal that 1,512 of the visas had been issued by the end of February, with 7,500 applications still being processed. New Zealand citizens can now visit, study, stay and work in Australia on temporary – but indefinite – subclass 444 visas . If Australia maintains the ceiling of 44,000 people on skilled independent visas each year, the addition of New Zealanders already resident in Australia will effectively crowd out applicants from other source countries . Applicants for skilled independent visas from other countries are assessed using a points-based system, with India (14,484), China (6,071) and the UK (3,462) the biggest source of migrants on these visas in 2016-17. The ABC has reported that between 60,000 and 80,000 New Zealanders are eligible for the new visa. Wayne Parcell, an immigration partner at EY, reportedly said that Australia could expect about 10,000 applications this year. The Greens immigration spokesman Nick McKim told Guardian Australia people should be “deeply concerned” by Dutton’s agenda. “[Dutton] is seeking to cut immigration by stealth and to have more English-speaking, white and wealthy people migrate to Australia,” he said. “This has been made clear through his changes to visas for New Zealanders, higher costs for family reunions, his ‘special attention’ for white South Africans as well as his attempts to introduce high-level English tests for potential citizens.” Australia is on track for an intake of between 160,000 and 170,000 people in 2017-18, with immigration levels dropping to rates last seen in 2010 without any formal reduction in the actual limit. In February Dutton publicly canvassed a cut but the treasurer, Scott Morrison, rejected Abbott’s proposal, warning that to slash migration by 80,000 people would cost the budget $4bn to $5bn over four years.

For the original version including any supplementary images or video, visit https://www.theguardian.com/australia-news/2018/apr/13/visa-pathway-for-new-zealanders-resident-in-australia-will-cut-migrant-intake

Don't Get Left Behind, Read This Article On Vitamins Now

Most people know that in order to be healthy, vitamins and various minerals are a necessity. Many people are not sure how much is enough though. To see what they can do to you, you need to know the basics. Learn important information here. Working out is not enough for getting in shape; you also need to take vitamins. The right nutrition is necessary for the body to get rid of fat and increase muscle mass. Of all the sources of vitamin D, sunlight and cow's milk are very high in potency and easily absorbed. You should take vitamin D if you're not a milk lover and/or you don't spend lots of time under the sun. Vitamin D helps your bones to be protected, while stopping them from getting brittle on you. You must have enough iron in your body in order to help build up your red blood cells. The red blood cells are responsible for carrying oxygen through the body. Women need more iron and many supplements are made for them with higher iron concentrations. Iron deficiency often causes exhaustion and breathing problems. Riboflavin, also known as vitamin B2, is found in bananas, dairy products and asparagus. If you are deficient you may find that your skin becomes dry. The conditions that riboflavin can improve include cataracts, anemia, carpal tunnel and cancer. Sometimes, eating healthy can get very expensive. Vitamins and minerals make our bodies healthier and don't cost much. Vitamin A is crucial for your body. It keeps your immune system healthy, helps out your eyes, keeps you looking younger and cuts back on your chances of heart disease. It can be toxic if taken in very large amounts, so be sure to stick with the recommended daily dose of 2300 International Units (IU). Carrots are one of the best sources for Vitamin A. Fresh produce is less processed and therefore, better for you overall health than canned fruits and vegetables. Though you want to eat a healthy diet, you should also consider taking a quality multivitamin and/or mineral supplements to enhance your diet. If you are hoping to boost your skeletal or dental health with calcium carbonate, only take it at mealtime. Calcium carbonate should be taken with a meal, but calcium citrate does not need to be accompanied by food. When you take it alone, you will waste it as it won't absorb properly. Prescribed and drug store medicines both can interact negatively with supplements. These combinations in some cases can prove to be fatal. If your doctor is going to prescribe medicine, make sure they know if you're taking any supplements. When using over-the-counter medicines, speak to a pharmacists to ensure they will not cause any adverse effects. Vitamin B12 is not absorbed by everyone; this is especially true for older people. You may be able to take it in, but you won't be able to absorb it. You should be tested once every year to make sure you have good B12 levels by your doctor, and if you don't, they can give shots. Raw or steamed veggies are ideal. Some vitamins become depleted when the foods are cooked. If you choose to cook vegetables, steaming is the best option to maintain needed nutrients. Frozen vegetables are the way to go when incorporating them into your diet. After reading over the above tips, you see how important it is to follow the good advice about taking healthy vitamins and minerals. You now understand they are necessary for a healthy life. Start putting what you learned into practice today. This knowledge will make your life happier and healthier.

[lenaglittleus]

Shakeology: What Is It, Exactly?

It’s a conundrum people face in kitchens the world over: You want to eat healthy, but you don’t know where to start. Oh, and you kind of don’t like vegetables.

You’re in good company: Carl Daikeler, Beachbody co-founder and CEO, does not like vegetables. The solution? His wife Isabelle and nutritionist Darin Olien created Shakeology so Carl would eat healthier.

But what’s actually in this shake? Are the ingredients legit healthy? Is it a meal replacement or just a protein shake? Why should I drink it?

Let’s get some answers to your most pressing Shakeology questions:

What Is Shakeology?

In a nutshell, Shakeology is a nutrient-dense superfood protein shake that’s formulated with globally harvested ingredients that supply phytonutrients, antioxidants, enzymes, pre- and probiotics, fiber, adaptogens, vitamins, and minerals.

Shakeology includes whole food-based ingredients that are as close to their natural state as possible to help maximize nutrition and still make it convenient for you to drink. No artificial sweeteners, colors, preservatives, or flavors.

Beachbody searches the world over for the best quality ingredients. Before anything makes it into our shakes, hundreds of hours of work go into vetting and testing both the ingredient and the supplier.

This helps ensure that each new ingredient is of the highest quality and complements what’s already in the mix.

We continuously strive to improve Shakeology, so in 2017, we introduced a new Shakeology formula with several additional benefits:

improved vitamin and mineral composition

matcha, chaga, and sacha inchi are now in all flavors, in both vegan and whey versions

The Benefits of Shakeology

So, why should you drink it? Shakeology’s powerful and premium formula can support healthy energy, curb junk food cravings, support digestive health, all to help you lose weight as part of a Beachbody health and fitness program.*

In addition, the nutrition in Shakology can help you get better results when you pair it with killer workout programs like the SHIFT SHOP or CORE DE FORCE.*

Shakeology Ingredients

• Proteins and fiber: Helps reduce hunger and food cravings.*

• Antioxidants, phytonutrients, vitamins, and minerals: Helps fight free radical damage, while helping your body support a healthy immune system.*

• Adaptogen herbs: Traditionally used to help your body adapt and respond to the effects of stress.*

• Prebiotics, probiotics, digestive enzymes, and fiber: Helps your body absorb nutrients as well as supports regularity and healthy digestion.*

Is There Sugar in Shakeology?

Shakeology has about seven grams of sugar per serving (eight grams in Café Latte) from a combination of organic cane sugar and the various superfood fruit powders.

To put this into perspective, there are 14 grams of sugar in a medium banana, and 19 grams of sugar in a medium apple.

Is Shakeology a Meal Replacement?

On its own, Shakeology does not replace a meal, but it can be a part of a balanced meal when combined with other healthy foods like fruits, nuts, seeds, nut butters, avocados, or various milks.

Drink a morning shake with a healthy breakfast that has a mix of carbs, protein, and fatand you’ll be setting yourself up for success for the rest of the day.

When Should I Drink Shakeology?

If you’re not a morning-shake drinker, you can have it whenever you’re hungry. Shakeology is loaded with protein, fiber, and wholesome ingredients, all of which work together to help keep you satisfied.

And because Shakeology helps reduce junk food cravings, you’ll be less likely to pig out on stuff that you’ll regret later.*

How Many Calories Are in Shakeology?

Shakeology contains between 140 and 170 calories per serving, depending on the flavor. Keep in mind: As you add fruit, nut butters, and milk, that number starts to climb.

Even when you’re eating healthy foods, like smoothie bowls or shakes, it’s important keep an eye on all the add-ins so it doesn’t turn into a calorie bomb.

Is Shakeology a Protein Shake?

All that protein + other macro- and micronutrients + superfoods makes Shakeology a multi-dimensional premium nutritional supplement, not just a protein shake.

What Are Superfoods?

“Superfood” isn’t an officially recognized term, but you can think of them as foods that are nutrient-dense and considered to be beneficial for health and well-being.

Common superfoods include foods like blueberries, salmon, nuts, legumes, seeds, and whole grains. Less widely available superfoods include foods such as bee pollen and mangosteen. Shakeology includes an array of superfoods like matcha, chaga, goji berry, and more.

Antioxidants vs. Free Radicals

What are these free radicals and antioxidants that we speak of? Long, complicated science short:

We generate free radicals as a result of various bodily processes and when we’re exposed to things like pollution, radiation, and chemicals.

These free radicals are atoms that contain a single electron; but electrons like to travel in pairs, so they roam around stealing electrons from other atoms. Then those atoms, in turn, become free radicals, which start looking for another electron, triggering a chain reaction of electron theft.

That process is called oxidation, and over time, results in oxidative stress on your cells.

Enter antioxidants: These are compounds like vitamins A,C, and E found in foods, especially colorful fruits and vegetables, that help neutralize these scavenging free radicals by giving them free electrons.

Shakeology Ingredients That Can Have Antioxidant Behavior:

Vitamin A

Acerola cherry

Pomegranate

Camu-camu

Bilberry

Goji berry

Vitamin C

Blueberry

Green tea

Rose hips

Cinnamon

Luo han guo (also known monk fruit)

Now that you’ve got the 411 on all the good stuff that’s in Shakeology, it’s time to get to the practical stuff, like how does it taste, what flavors does it come in, and how you can get your hands on some.

Shakeology comes in nine flavors, including four vegan versions: Chocolate, Vanilla, Café Latte, Strawberry, Greenberry, Chocolate Vegan, Vanilla Vegan, Café Latte Vegan, and Tropical Strawberry Vegan.

What Protein Does Shakeology Contain?

Chocolate, Vanilla, Strawberry, Café Latte, and Greenberry Shakeology formulas are loaded with protein from whey protein isolate, yellow pea, sacha inchi, chia, flax, and quinoa.

What Protein Does Vegan Shakeology Contain?

The vegan Shakeology formulas all contain a proprietary blend of plant-based proteins, which is ideal for those who cannot tolerate — or choose to avoid — animal proteins, whey, or dairy.

The proteins in vegan Shakeology — pea, chia, flax, sacha inchi, quinoa, rice, and oat ingredients — are plant-based proteins, that supply all nine essential amino acids (ones that our bodies can’t produce).

Is Shakeology Dairy-Free?

The four vegan flavors (Chocolate Vega, Vanilla Vegan, Cafe Latte Vegan, Tropical Strawberry Vegan) are dairy- and soy-free.

Is Shakeology Gluten-Free?

There are no gluten-based ingredients in Shakeology; however, it’s not a certified gluten-free product. We take significant precautions to prevent any gluten containing ingredients from being included in the product.

Is Shakeology Organic?

Since we globally source Shakeology ingredients, certifying every exotic ingredient is very complex. However, the possibility of a completely organic Shakeology is being researched. Stay tuned!

Does Shakeology Contain Any GMO Ingredients?

Shakeology is not certified GMO-free. However, special care has been taken in its formulation to exclude GMO-based ingredients such as soy, canola, and corn.

Ingredient suppliers are required to provide documentation to Beachbody on their position on GMO ingredients. The possibility of obtaining a third-party certification is currently being evaluated for Shakeology.

How Much Does Shakeology Cost?

You can buy Shakeology online as a one-time purchase or monthly subscription. The price varies, depending on which purchase option you choose.

And if you find that Shakeology is simply not to your liking, you can return it within 30 days of your purchase for a full refund of the purchase price, minus shipping and handling, even if the bag is empty.

Shakeology Bag or Combo Packets $129.95 (U.S.)

You can buy a single 30-serving bag, or if you like a little flavor variety, there are Combo boxes that contain 24-single serving packets in different flavors:

• Chocolate, Vanilla, Café Latte (vegan option available)

• Chocolate, Vanilla, Strawberry (vegan option available)

• Chocolate, Vanilla (vegan option available)

Shakeology Whey Sampler $24.95

If you can’t decide which flavor you want, your best bet is to get a Shakeology Sampler, which contains one single-serving packet of each of these five flavors: Café Latte, Chocolate, Vanilla, Strawberry, and Greenberry.

Shakeology Vegan Sampler $19.95

The vegan sampler contains one single-serving packet of each of the four vegan flavors: Chocolate Vegan, Vanilla Vegan, Café Latte Vegan, Tropical Strawberry.

Why You’ll Love Drinking Shakeology Every Day

Shakeology can help provide healthy energy, reduce junk food cravings, support your digestion and regularity, and help you lose weight.*

The protein, fiber, and healthy fats will help you feel full longer so you’re less likely to snack. Plus, it provides healthy energy, which will help you power through your workouts, and your day.

Bottom line is, you’ll love Shakeology because of the way it will help you look and feel, inside and out.

  *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

from News About Health https://www.beachbodyondemand.com/blog/shakeology-what-is-it

[clearlytenaciousgoatee-blog]

Natural and organic Gardening Guidelines Everyone Must Be Informed Of

If at any time there ended up a quiet, easy and calming way to take pleasure in lifestyle, it most surely is gardening! Cultivating beautiful flowers and harvesting healthful foodstuff is a excellent way to spend time and is about as far from frantic lifestyle as you can get, from proper in your possess back again garden! This report is total of beneficial tips on generating the knowledge of gardening, an even better one particular for you! Picking a tree. When buying a container-grown tree, remove it from the pot and take a look at the roots. Don't buy a tree that is pot-certain with a mass of congested roots, or 1 that has roots increasing out of the holes in the bottom of the pot. Make positive that the container has been completely watered, and examine for any yellowing leaves or useless branches. When increasing new plants, it is helpful to identify the ideal soil composition that matches your plant. Crops call for three key nutrition to increase phosphorous, nitrogen and potassium. Understanding the particular composition for your soil will usually lead to the very best plant progress achievable. On the other hand obtaining the incorrect composition will generally consequence in common or stunted progress. Expanding compost piles are a wonderful option to getting standard fertilizer. Compost piles are composed of natural materials that gradually deteriorates generating a nutrient-wealthy soil. It provides the two a wonderful way of ridding yourself of banana peels and other natural and organic compounds, although offering your vegetation with a nitrogen prosperous combination that will market enhanced progress. Know what grows in your region. When you see the broad range of seed packets supplied on-line, it is simple to get sucked into the concept of expanding every thing and something! In truth, however, only some of them might prosper in your regional atmosphere. Study up on your area and what crops can survive. Just before settling on your backyard garden room, visit it at several instances all through the working day. You need to have to understand what sort of gentle the place will get on an hourly basis, as it can have ramifications on the plants you can expand and your capability to develop everything at all! garden bridge against If the place receives no immediate daylight, reconsider your possibilities. Read the packages your seeds came in! Every seed is different. Some can be planted year round whilst other individuals can only be planted at certain moments. Some seeds require ten hrs or much more of sunlight a working day, and others want a lot significantly less. Just before you impulse buy a seed deal dependent off of the photo, consider the time to know what you are obtaining into. garden bridges uk If you are preparing an irrigation technique for your backyard garden, think about a drip irrigation technique. A standard program employing sprinkler heads loses a whole lot drinking water by means of evaporation. Nonetheless, a drip method irrigates your yard by a consistent gradual drip of h2o beneath the area, which signifies less water is squandered by way of evaporation. Will not assume that insects are to blame for all plants ailments. There are many issues that can influence the wellness of a plant. The PH of the drinking water you are employing, the spot of the plant (under shade vs direct sun), the quantity of soil in the pot and many other factors can be a identifying aspect. Shield your sensitive shrubs from severe, wintry elements. If you have some tender shrubs that are in planters, you require to protect them from chilly temperature. Tie the tops collectively, and loosely protect the wigwam with a blanket or sheet. When you do this you let air to flow and flow into which can really stop rotting, this approach is fantastic and better than just wrapping your plant in some plastic. One way to gradually-drinking water your plant is by utilizing a plastic bottle, such as a two-liter soda bottle. Punch a handful of modest holes in the base of the bottle, fill it to the neck with h2o and exchange the cap. Area it in the soil and use the cap to control the circulation of drinking water. H2o conserving tips for the yard. In locations where h2o is scarce, gardeners might need to have to change the emphasis to vegetation that call for tiny moisture. The best point to do is to remove as considerably lawn as feasible, as it utilizes more h2o for each sq. foot than any other kind of regular landscaping. Lawn places can be changed with groundcover that wants little moisture, gravel, wood chips or decking. Mulching will help to hold humidity in the soil by lessening evaporation. You need to have to prune your rose bushes on a standard foundation. Pruning a bush helps to improve its circulation, which will support it to be healthier. You need to use pruners when pruning a rose bush as they are fast, simple and do not lead to hurt to the bush when they are used. They are normally cheap and cost-effective. You will need to have to rotate the plants on a standard foundation when you have an indoor organic and natural yard. Plants need to have to get light-weight from all directions in order to grow properly. If they are not rotated, vegetation will bend towards a light resource, which can actually trigger them to make much less fruits and veggies, than they would have if they had been rotated. Plant decorative, edible vegetation as element of your normal property landscaping. Good plants to start off with incorporate rosemary, thyme varieties, sages, oregano and basil. These all search excellent mixed with perennials, and they will supply you with ample that you will not likely need to acquire them any more - herbs are expensive at the supermarket. If you are new to natural and organic gardening and are intrigued in growing greens, you need to be mindful that particular plants are considerably less difficult to start with than other individuals. For instance, broccoli, onions, and peppers are amongst the simplest. You must also be informed that diverse crops have various increasing timetables. These timetables are accessible online. Right after picking which crops you want to develop, look up their timetables so you know when to plant them. garden bridge building plans As was described in the starting of this post, gardening is a most helpful expenditure of your time, income and strength. With any luck ,, you have located a lot of guidelines and tricks to give you increased advantages from your own yard. Laughter is a single of the greatest medicines, but gardening is a single of the fantastic therapies, with so numerous benefits and pluses, it really is practically unattainable not to experience all of its many positive aspects!

[sharinnoblerodanandfields-blog]

Are Organic and Natural Skin Care Products Really Better?

Many people feel compelled to use skin care products with ONLY organic and natural ingredients listed in them. This is understandable. Humans have created enough harmful chemicals to scare just about anyone. Plus, the media often hypes the dangers of common ingredients in skin care while keeping hush-hush on the extensive amount of effort that goes into producing safe and effective products.

Similar to the misconceptions of "healthy" when it comes to nutrition, public perception is often skewed by the media and credibility is often lacking. Many things, including natural compounds, in large quantities can be cancerous. There are guidelines, regulations and testing for a reason. It is best to use organic and natural ingredients when they are safe and effective. While buying organic might be great for your groceries, when it comes to skin care the same rules don't necessarily apply. It doesn't necessarily mean better when it comes to caring for your skin.

Some people tend to associate all things leafy and green with superior safety and effectiveness. But, are organic and natural skin care products really better than the regular stuff we’ve been using for years?

Chemicals, Chemicals, Chemicals

When you hear the word “chemical,” do you first think “toxin?” If a product says its "natural" on the label, does that mean it doesn’t contain any synthetic chemicals at all? As long as it’s a chemical, that means it’s toxic and bad for you, right?

Did you know that fruits and vegetables are full of naturally occurring toxins? It’s the dose that makes them toxic. Too much of a good thing is not so good for us.

We’ve been eating fruits and vegetables and using parts of them in skin care products for thousands of years. Many of them contain naturally-occurring chemicals and toxins. For example, peach pits contain cyanide. Oranges have methanol in them. Almonds, cassava roots, bamboo shoots, apricot and plum stones, for instance, all contain chemical compounds which could lead to the formation of hydrogen cyanide. Our bodies are made of chemicals, and we eat to replenish those chemicals with chemicals from food. Synthetic chemicals identical to natural chemicals work exactly the same and can be used in the same way. In fact, take away the labels, and you would not be able to tell the difference between the two. Many natural chemicals can be harmful, especially if misused while many synthetic chemicals not found in nature are life-saving drugs.

The main point to consider is that a skin care product's integrity depends on whether its ingredients are proven safe and effective backed by clinical studies and whether the concentration and delivery of the ingredients are appropriate.

Organic and Natural Skin Care Product Labeling

If natural is supposedly better for skin, why aren't all products natural? Cost is one reason. Another reason is that it is difficult to create products that will stay blended and preserved without using proven chemicals to maintain bacteria-free products. The claim that natural cosmetics are better for skin hasn't been proven in clinical studies.

Some patients may benefit from trying products labeled as organic or natural when they have a known allergy to a chemical ingredient or preservative. Still, you are just as likely to be allergic to something labeled natural. Product labels can be misleading. The FDA doesn’t have strict regulations on skin care and cosmetic definitions, so companies can use buzzwords like "organic" and "natural" without a concrete explanation to back up those claims. The FDA doesn’t regulate cosmetics and skin care products until after the product is put on the market. Manufacturers aren’t even required to register with the FDA or submit any data regarding their products, although they’re encouraged to do so. The FDA can and does inspect products for safety, but it isn’t a requirement in the same way food and drugs are tested.

The National Organic Program, a division of the Department of Agriculture, is in charge of monitoring that proper conditions have been met and assigning the appropriate USDA Organic seal to products. While these labels are important for marketing, they provide no guidelines about product safety. Don’t assume that the ingredients are necessarily safer just because they are organic. When it comes to labeling natural products, a company can add two natural ingredients and market the product as "contains natural ingredients," while filling it with a host of synthetic fillers, dyes and fragrances. Many ingredients may come from natural sources, but synthetic chemicals are still used in the processing of the product.

In an article in the New York Times, government and beauty industry reps explain that there is no conclusive evidence to prove that plant-based skin care products and cosmetics are superior in safety or healthier. Strawberries, pollen and hay, for example, are all sources of annoying or even dangerous allergies for some.

Safe and Effective Skin Care Products

I agree that whenever possible, use ingredients that are organic or natural...when that means they are both safe and effective. Safe and effective are key! Natural isn't always safe. Bacterial contamination is natural and not a chemical but you don't want that on your face! Trust me, I know all too well about skin care bacterial contamination from my experience mentioned in the beginning of this post. Poison ivy is natural, but I wouldn't rub it on my face. Bananas are natural, but they're not effective on your wrinkles, sun damage or other concerns.

So, rather than thinking in terms of organic vs. natural vs. unnatural when it comes to skin care, it’s better to do your own research and investigate specific ingredients instead. Study up on the most common skin care ingredients, where they’re derived from and how they’re processed. Also, pay attention to whether you’ve been sensitive to these ingredients in the past.

An excellent anti-aging skin care company that puts product safety first is Rodan + Fields. They follow proper guidelines and have clinical research and development teams who review ingredient information and testing data. They also conduct irritancy testing on all products. All regimens undergo third-party clinical tests to ensure safety and efficacy. Rodan + Fields is committed to being an industry leader on matters related to the well-being of all customers. They belong to the Personal Care Products Council (PCPC), a leading and trusted source of information for and about the cosmetic and personal care products industry and a vocal advocate for consumer safety. Dr. Rodan and Dr. Fields have created a regimen-based solution to skin care concerns by combining the best-in-class OTC and skin care ingredients to produce easy-to-use, aesthetically elegant formulations that produce real results.

Learn more about Rodan + Fields anti-aging skincare products.

Sources:

http://www.webmd.com/beauty/makeup/natural-cosmetics-are-they-healthier-for-your-skin

http://www.webmd.com/children/environmental-exposure-head2toe/safer-makeup

http://www.skincare-news.com/a-2607-The_Truth_about_Natural_Skin_Care.aspx

http://www.decodedscience.com/peach-seeds-cyanide-poisonous/19671