10 Ways To Keep Your Gut Healthy

Guys! Have you heard of gut feel, before?

Did you know that our digestive system – our gut, has a nervous system of its own and is capable of sending emotional signals to our brain?

No wonder, what we eat effects our moods and choices.

If you don’t eat right, your brain is unable to attain its optimal state of functionality and can affect your physical and mental wellbeing.

So, here are 10 ways to keep your gut healthy, for a fit body and a robust mind.

Image Source

10 Ways How You Should Look After Your Gut

When someone wants my advice over healthy eating, I do not straight away, tell them to focus on vegetables and organic foods.

Instead, I always insist them to work on their digestive health, as the primary step.

Our gut contains a wide variety of microorganisms, which help us with:

  • Normal functioning of the digestive system.
  • Absorption of nutrients from the food, which we eat.

A poor gut can cause serious ailments like:

  • Food intolerance (lactose or gluten)
  • Gas
  • Bloating
  • Diarrhea
  • Constipation
  • Leaky Gut Syndrome
  • Irritable Bowel Syndrome
  • Chronic fatigue
  • Nutrient deficiency

Now that you know, why you should be looking after your gut, let’s find out how you should do it.

10 Ways How You Should Look After Your Gut

When someone wants my advice over healthy eating, I do not straight away, tell them to focus on vegetables and organic foods.

Instead, I always insist them to work on their digestive health, as the primary step.

Our gut contains a wide variety of microorganisms, which help us with:

  • Normal functioning of the digestive system.
  • Absorption of nutrients from the food, which we eat.

A poor gut can cause serious ailments like:

  • Food intolerance (lactose or gluten)
  • Gas
  • Bloating
  • Diarrhea
  • Constipation
  • Leaky Gut Syndrome
  • Irritable Bowel Syndrome
  • Chronic fatigue
  • Nutrient deficiency

Now that you know, why you should be looking after your gut, let’s find out how you should do it.

  1. Include Probiotics In Your Diet
  • Our bowels depend upon the balance between the good and the bad bacteria in the gut.
  • The good bacteria build-up gut immunity and help to eliminate toxins from our body.
  • Since, probiotics are live forms of these good bacteria, they aid in the food digestion cycle and make our system sturdy.
  • By incorporating a diet rich in natural probiotic supplements, we tend to increase the quality and quantity of the good microorganisms.
  • They soon, outnumber the bad guys, later on stopping their invasion in an effective manner.
  • Some natural probiotics are fermented foods like:
  • Tempeh
  • Yogurt
  • Sauerkraut
  • Kimchi
  • Kefir

Image Source

  1. Bring Down Your Stress Level
  • The walls of the intestine are lined by millions of brain cells.
  • This makes the brain and the gut to be very closely associated.
  • For this reason, mental or physical stress can hamper the way, your gut works.
  • Some of the tactics, which can prove beneficial for reducing stress and bump-up your gut health can be: 
  1. Eat Enough Magnesium
  • Magnesium helps in activating many digestive enzymes.
  • If the enzymes remain inactive, it becomes difficult for our body to digest our food, completely.
  • Deficiency of magnesium can cause digestive issues such as constipation and abdominal spasms.
  • You can go for magnesium supplements or naturally available magnesium-rich foods like: 
  • Whole grains
  • Beans and nuts
  • Green leafy vegetables

Image Source 

  1. Beware Of Too Much Antibiotics
  • It’s easy for a physician to hand out an antibiotic prescription in common conditions such as bronchitis, cold and flu.
  • What we don’t know is that, these drugs kill the good bacteria of the gut along with the bad bacteria.
  • This imbalance in the fauna of the gut may easily affect your health.
  • Try taking up alternative forms of antibiotics, when sick.
  • It is necessary to build a strong immunity system to keep these drugs at bay.
  1. Keep Out Sugar
  • In the gut, sugar can facilitate harmful Candida albicans to cause problems like leaky gut syndrome as these organisms feed on the sugar in your body.
  • Avoid consuming processed foods and soda drinks as they spike the sugar level in your blood.
  • Try using alternative natural or organic sweeteners such as jaggery, honey or maple syrup, whenever possible.

Image Source

  1. Switch To A High-Fiber Diet
  • A high-fiber diet can be obtained from whole grains, legumes, vegetables and fruits.
  • When the fiber reaches your gut, it helps in promoting a good bowel movement.
  • It lowers the chance of constipation, hemorrhoids and irritable bowel syndrome (IBS). 
  1. Detox Your Gut Regularly
  • This is an important step to cleanse your digestive system, so that any toxin clogged inside can be easily thrown away.
  • Some foods are natural detoxifiers. These can be: 
  • Green leafy vegetables like spinach, cabbage, kale, broccoli and mint
  • Turmeric powder
  • Apple cider vinegar
  • Psyllium husk
  • Fresh ginger
  • Fermented foods

Image Source

  1. Eat Only Healthy Fats
  • Healthy fats are necessary for a smooth bowel movement and easy functioning of the digestive system.
  • Try not to consume vegetable oils or other processed fats as they may contain components that can hamper your health.
  • You can obtain healthy fats from:
  • Coconut oil
  • Olive oil
  • Fermented Cod liver oil

(TIP: These fats should never be heated or used in cooking.)

  1. Drink A Lot Of Water
  • The quantity of fluids in your body is a critical factor for determining the quality of the digestion process.
  • Drinking lots of water dissolves fats and soluble fibers and leads to a healthy and obstruction-free gut.
  • Try to keep yourself hydrated by following a timely schedule and not just having your sip when you feel thirsty.

Image Source

  1. Keep A Tab On Your Weight
  • Obesity can damage the spectrum of gut bacteria.
  • Skip bad habits like too much smoking or consuming alcohol.
  • Make a workout plan which fits in your daily schedule.
  • This can eliminate constipation easily.

The Takeaway

It might sound crazy, but the invisible ecosystem thriving in your gut effects the way it works.

So, follow these 10 strategies for a healthy and strong gut.

Remember, whatever we eat will reflect on the health of our digestive system!

5 Health Benefits Associated with Drinking Beer

Not new to all of us, beer is one of the oldest drinks that even our fathers’ fathers widely consumed. For years, beer has been one of the most consumed alcoholic dinks in and out of the country. But other than the rejuvenating feeling that one gets after drinking beer, there are several health benefits associated with consumption of beer.

To start us off, beer hops are said to contain large amounts of vitamins. Hops have vitamins B1, B2, B6 and B12 to be precise and according to health experts, vitaminB6 is very important since it helps battle different heart conditions. Here are some more benefits of taking beer.

  • Beer keeps the kidneys healthy – Believe it or not, according to beer lovers’ monthly beer club, beer is an antioxidant. Therefore, taking a glass of beer can help keep those kidneys in good condition. However, this doesn’t mean that you should drink to a point where your judgment is impaired.
  • Beer helps in digestion – One common ingredient in all beers is fibre. And as we all know, fibre plays an important role in ensuring that digestion and everything else concerning the intestinal unit is smooth. As a matter of fact, depriving your body of fibre can lead to several intestinal disorders like constipation and belching. Furthermore, fiber is also perfect for reducing the levels of cholesterol in your body.
  • Beer improves your chances of getting enough sleep – Do you suffer from insomnia? According to health experts, beer contains Lactoflavin and nicotinic acid, which are said to improve sleep quality. People who have trouble sleeping can sleep the night away after taking a glass of their finest beer brand and so can you.
  • Beer is an effective stress reliever – In this day and age, where people have a lot to deal with physically, emotionally, socially and financially, stress is bound to kick in at some point in life. If you are lucky enough to not have suffered stress or anxiety, good for you. On the other hand, stress and anxiety can be lowered by taking a glass of cold beer.
  • Lastly, beer improves the flow of blood in the body – Warm beer to be precise is good for improving circulation of blood and oxygen in the body. In fact, when barley is warmed up, it not only keeps the blood flowing but also helps reduce chest congestion and joint cramps.

That said, beer is for sure alcoholic. Though not as strong as other alcoholic drinks like wines and spirits, it is advised that you do not make alcohol consumption your lifestyle. The truth is that even with these benefits, excessive consumption of alcohol can be harmful. Too much of everything is poisonous.

So, embrace moderate drinking of beer and always keep it under control. In addition to this, ensure that you have healthy diet plans and workout routines. Don’t just rely on the beer alone to keep your heart safe from coronary related conditions.

5 Unique Features of Legal Steroids

Ever wondered how heavyweight champions and body builders are so huge, strong and muscular? Although a small percentage of them might have acquired their muscles through strict workout, healthy dieting and weight lifting routines, a great majority of them agree that legal steroids have given them that boost.

But before all else, steroids are basically synthetic substances that are comparable to the male sex hormone testosterone. And what is even more intriguing is the fact that they also have legitimate medical uses. So, what are the unique features that make legal steroids different from the traditional steroids?

  1. They are made strictly from natural components – The number one reason why these particular steroids have been legalized is the fact that they are generally made from safe and natural ingredients. And although these ingredients may vary from one product to another, scientists confirm that the components that make up legal steroids are blends of plant extracts, amino acids and vitamins.

2.       They have no harmful side effects – Another defining feature that cannot go unmentioned is that legal steroids have no harmful side effects. As mentioned above, from the fact that they are strictly made of natural ingredients, they will have zero components that might affect your body or health in general.

3.       They can be purchased online – With legal steroids being so effective, a great majority of people will be attracted to them. But because it is hard to get hold of someone who can sell steroids to you physically, legal steroids mobile make the products available online. All you need to do is find a reputable provider or company where you can be buying your products from.

4.       They are perfect for bulking and cutting – When it comes to body mass and weight, we all have our desires and goals. As some people may use legal steroids to build up muscle and increase their strength, other folk will use them to burn excess body fat. And for these reasons, more women are now beginning to use the steroids compared to some few years back.

5.       They do not require any needles or injections – If you have been concerned about body building, then you know for a fact that traditional steroids were associated with needles and injections. On the contrary, one of the most attractive features of legal steroids is the fact that they are normally in capsule or pill form. Therefore, if you are scared of needles but you still want to see those muscles grow, then you have nothing to worry about when using legal steroids.

Now that you know of the unique features of legal steroids, you can now go ahead and purchase them. However, ensure that you go through different online reviews before settling for a particular company. In fact, if you can get recommendations from friends, relatives or any other acquaintances (please) do so. At least someone who has used legal steroids before will have a lot to say about them.

10 Foods Your Dentist Will Not Let You Eat

So, we all know that candy and other sugary snacks are not good for our teeth and gums. As sweet and enticing as these foods may be, they have the ability to wreak havoc on our teeth. But, what about all the other different types of food we eat? Why is it possible for someone to get cavities even after avoiding sweet sugary treats? Well, what many people do not know is that there are certain foods that we eat that are equally destructive to our teeth.

With that said, here are 10 foods your dentist will not let you eat:

1. Diet Soda

It is easy to assume that diet soda is not so bad for your teeth because it has less sugar than regular soda. However, this is not the case. Diet soda may have less sugar but it still has a very high acid content. Acid, like sugar, is a tooth eating substance that your family dentist will not want anywhere near your pearly whites.

2. Meat

Yes – meat is one of the foods that your dentist will not let you eat. Why? Two reasons. The first is that meat gets stuck in between your teeth more than any other food. The second reason is that some meat products are preserved using sugar which we all know is bad for teeth. The solution? Stay away from meat or make sure to brush and floss properly after eating meat.

3. Salad Dressing

So salad dressing – and not the actual salad – is bad for your teeth. While salads are key components of most healthy meals, the dressings on these foods can be detrimental to your teeth because they are made using vinegar and sugar to enhance flavor.

4. Peanut Butter

Peanut butter is very sticky and has a high sugar content. Its sticky nature makes it easier for bacteria to adhere to your teeth while its high sugar content ensures the bacteria are well fed. It is best to avoid peanut butter or look for natural ones that do not have added sugars.

5. Jelly or Jam

Just like peanut butter, jelly or jam is also quite sticky and loaded with sugar. Jellies and jams are made from fruits which have natural sugars that promote growth of bacteria and plaque. Again, your dentist will advise you not to consume foods with high amount of sugar.

6. Popcorn

Popcorn is an awesome snack for watching movies but it is not the best snack for your teeth. Popcorn gets stuck in between your teeth quite easily. The leftover pieces cultivate bacteria if you do not rinse your mouth and floss properly after eating this delicious snack. Your dentist advises that you keep away from popcorn if you will not remember to take care of your teeth afterwards.

7. Bread

Almost all breads contain sugar – but processed, white breads are notorious for having high amounts of added sugars and sweeteners which are obviously bad for your teeth. When buying bread, always ensure to check labels for added sugars and sweeteners.

8. Pickled Vegetables

Pickled vegetables are stored in brine which is made using vinegar, which is acidic. Foods with high acidity can easily damage your teeth if you are not careful.

9. White Coffee

White coffee or coffee with cream is not good for your teeth. If you must take a cup of coffee, it is advisable that you opt for black coffee instead as it has lower sugar content than white coffee.

10. Lemonade

Lemonade or lemon with water is a drink that you will want to stay away from if you want your teeth to last. Lemonade or lemon juice is highly acid and if it must be taken, it should be taken together with meals in order to neutralize the high acidity.

About the Author:

Lylene likes to think of herself as an adventurous creature. She strives to maintain a balance and healthy lifestyle. She also likes nature tripping and adventure hikes. 

Green tea – Magic things that it can provide for your health

Everyone’s gushing about the green tea and calling it the magic potion. So, even I set out to find out what’s so good about this almost-transparent cup of tea that almost everyone is talking about. After having two cups of green tea daily, I admit that it is really awesome and works wonder. Now, wonder about what, you’d ask.

Let’s be honest here, almost everyone who is gushing about the magical tea is gushing for its weight loss benefits. But this is not all to the magic cup of tea. There are various benefits of the green tea apart from weight loss.

Why you must have green tea?

Green tea may have become a fad today with everyone promoting the beverage, but the fact is that green tea has been in existence for hundreds and hundreds of years, originating in China and slowly spreading to other parts of Asia. Green tea has been used for medicinal purpose and to treat multiple ailments, from lowering the blood pressure to preventing and curing cancer.

It is a proven fact that green tea has more benefits than the black tea for the sole reason of processing of both the teas. Where black tea undergoes the fermentation process, green tea is devoid of any fermentation. Due to the absence of fermentation process, the green tea is able to retain the polyphenols like flavonoids and catechins and antioxidants that provide green tea its many benefits.

So, have a cup of green tea twice a day and reap the health rewards of its many benefits. Here, we have listed a few of the benefits that the medical science has proven, of green tea.

  1. Aids weight loss

The antioxidants present in the green teas helps in increasing metabolism. The polyphenol present in the green tea helps in increasing the fat oxidation in the body and also the rate at which the body turns the food fat into calories. It works better in reducing the fat around the abdominal area.  Visit daddynutrition to know more about weight loss.

  1. Reduces the risk of Esophageal and other cancer

Studies have proven that green tea kills the germs of cancer like prostate, breasts and colorectal cancer due to the presence of powerful antioxidants and also reduces the risk of esophageal cancer without actually damaging the tissues that surround the affected organ of the body.

  1. Controls diabetes

Green tea helps in controlling the insulin levels in the body and people with diabetes are advised to have a cup of green tea after every meal as it helps in regulating the glucose thereby reducing the blood sugars. Green tea works to reduce the insulin spikes and the resulting fat storage in the body.

  1. Gives you healthy and beautiful teeth

Green tea kills the bacteria and germs that lodge themselves on the gums and teeth and gives you a healthy set of dental. The catechins present in the green tea are known to reduce and prevent infections and other dental problems.

  1. Reduces risk of Alzheimer’s and Parkinson’s

Studies have proven that green tea delays the deterioration that is caused by the Alzheimer’s and Parkinson’s disease. Studies conducted on mice in the University of Missouri have shown that green tea protects the brain cells from dying and also, restores the damaged brain cells. Green tea not only protects your brain cells from deteriorating but also protects the brain in the old age.

  1. Makes you smarter

Green tea improves your brain function and the caffeine present in it makes you smarter. Since it doesn’t contain as much caffeine as coffee it doesn’t have the ‘jittery’ tendency that too much coffee consumption can cause.

  1. Reduces signs of aging

Green tea tested and applied topically on the skin has shown results in reducing wrinkles and aging in both humans and animals. The antioxidants and anti-inflammatory properties present in the green tea make it a wonderful skin care product.

  1. Fights depression

The green tea leaves naturally contain Theanine, the amino acid substance which relaxes and tranquilizes a person and calms the minds of the tea drinkers.

Apart from these benefits, green tea is also known to reduce blood pressure, cholesterol, helps asthma patients, and at the same time is cheap and easily available.

Green tea is beneficial but knowing how many cups to drink each day is more important since too less a quantity may not have the desired result and too many cups might just keep you in the bathroom. Also, green tea slows down the iron and folic acid absorption. Thus, it is advisable to have the beverage in between meals rather than accompanying the meals.

Also, bear in mind that green tea does contain caffeine. So, if you are caffeine sensitive too much tea consumption can have an adverse effect on your health.

The bottom line is that a cup of green tea is a cup of health and it is indeed a magic potion.

7 Foods Good for Your Weight Loss Plan

Today, the weight management discussions have become so common be it in the media, the internet, social media platforms, learning institutions, seminars and other platforms out there. This can be attributed to the increased introduction of junk foods and unhealthy lifestyles that a majority of the people worldwide have embarked on. To curb these ever growing cases of fat related health problems, a lot of strategies and practices have been introduced most of which have proved to be very effective and reliable. One of those practices which happen to be very uncommon but has proved to be effective and highly convenient is working on your diet. To shed more light on that, this article will take you through 7 food good for your weight loss plan.

1.    Leafy greens

leafy greens good for weight loss     

Whenever we talk about the best food to include in your diet food, the greens are among of the first options that come in your mind. Most of these leafy greens are not only rich in fiber but come with a lot of nutrients that are very crucial in the normal functioning our body systems. Apart from that, leafy greens are known to boost our immune and significantly reduce cases of cardiovascular diseases which have become very common.

2.    Fish

fish good for weight loss

Not all fats have a negative bearing on our health, the fast that come from eating fish happen to be one of a kind and highly recommended by physicians when it comes to weight management. One of the factors that make this type of fats special is the fact that they are made of Omega 3 fatty acids which not only remove the hunger but also lowers the insulin resistance in the body.

3.    Olive oil

olive oil good for weight loss

If you thinking of the best diet for your weight management plan, then the virgin olive oil should be among your priorities. It contains monounsaturated fat which happens to be essential in neutralizing the effects of the bad cholesterol popularly known as the low-density lipoprotein. With such problems at bay, you know longer have to worry about heart problems which have been life threating especially to the obese.

4.    Green tea

green tea good for weight loss

Weight management is mainly about burning fat cells faster and that’s where the green tea comes in. Its significance cannot be underestimated and its contributions can be seen in a short period. Apart from that, green teas are also known to control the blood pressure and help in the management of bad cholesterol which can be dangerous especially to the overweight individuals.

5.    Tomatoes

tomatoes good for weight loss

Tomatoes happen to be one of those food products that apart from being sweet also happen to have a lot of nutritional value to our bodies. First of all, they are rich in vitamins whose contribution in our body cannot be ignored. Apart from that, tomatoes are known to have low levels of calories, sodium, and saturated fats which make it the perfect match for the overweight person.

6.    Beans

Beans good for weight loss

Despite the fact that a good number of people do not like beans for their various reasons, they happen to be one of those products that can really do well among those with excess body mass. Apart from making you feel fuller for a longer period of time, they are also known to contain fewer calories and also controls blood cholesterol levels.

7.    Broccoli

broccoli good for weight loss

If you thinking of shedding some pounds within a short span of time through diet plan, then broccoli should be your ultimate choice. It’s a product that consists of proteins, vitamins and mineral salt which we all know how significant they are in the body. Apart from that broccoli increases the body metabolism and reduces the cravings for the snacks which are highly discouraged among the overweight persons.

Author Biography:

jade evans guest author bioHi friend, I’m Jade Evans, a person passionate about cooking and all things food-related. So I decided to create the MarvelousChef to share easy ways to cook, useful tips, healthy recipes, and to curate fantastic and hearty dishes for you.

How to Lose Weight as an Adult

As adults, we age and losing weight becomes harder with each painful year that passes by. We can look back to our youth and remember a time when losing a few pounds meant going for a run a couple times a week without changing anything else about diet or training intensity.

Now, losing those extra pounds becomes more burdensome than ever. In fact, you have sweated and run and dieted and lifted weights and the pounds STILL aren’t coming off. Having a difficult time losing weight? Try these lesser known methods for weight loss to see if you get better results.

1) Lower your Cortisol and Stress

Stress is a killer for adults: literally. It can cause excess belly fat and can cause a loss of years on overall life expectancy. To lower cortisol and effectively lower stress, try this:

  • Take vitamin C
  • Take choline
  • Sleep more
  • Weight train more intensely but less frequenty
  • Drink less caffeiene
  • Breathe deeper and slower
  • Slow down in life
  • Listen to your body

Implementing these techniques should help your stress levels to stabilize and might help you shed a few pounds around the waist that you previously were unable to tackle.

2) Diet and Nutrition

Diet is usually included in a list of ways to lose weight, but as an adult, more advanced strategies have to be taken to effectively shed the pounds. Not only does proper nutrition have to be in play, but macro nutrient usage to balance hormones (once again) is also vital. Carbs are needed when leptin gets to low and can also be necessary to control cortisol. Also, healthy fats are needed for proper testosterone and estrogen balance while protein is utilized to keep you feeling full and satiated.

If you want to try an impressive weight loss diet, then you need to begin counting your calories. Count them for a few days to make sure you understand how to track everything, where your basal metabolic rate is, and how to properly handle portion control. In addition, if you want to put a little spin on your fruit consumption, and make low calorie chips out of them to satisfy your cravings, the best food dehydrator can be found by clicking the link mentioned.

3) Sleep More

This one is linked to cortisol again to lower stress, but there are many more benefits to sleeping more. Of course, the main benefit is to feel refreshed and awake for the day. But others include:

  • having energy for exercise
  • re-balancing testosterone and estrogen
  • re-generating growth hormone
  • lowering cortisol
  • keeping mental focus sharp

If you implement more sleep in your life, not only will your social life and fitness life be enriched, but you will also have a better sense of well-being and a much greater chance of living longer in life.

Hopefully these tips have been beneficial for you to lose weight as an adult. Adults can no longer get by as the youth do simply by increasing their physical fitness activity: there are other factors at play such as sleep and rest, weight training, proper nutrition, supplements, and hormones.

Try out some of the techniques listed above to see if you can shed some extra pounds around the midsection and leave your comments here for us to discuss and debate. Happy weight loss!

12 easy Weight loss hacks for extremely busy people

Diet plans and hours at gym may not sound tempting to people with extremely busy routine.  It can be tough for people to manage between work hours and time spent on exercise or at gym. But of course health is important and one must not neglect himself in busy schedule.

There are hacks that can manage between your weight loss goal and your tough routine effectively.

Follow these easy things in your life and get your journey started towards fitness and weight loss.

  1. Love yourself first

For healthy and fit life first you need a motivation to start and there is no great motivation than loving yourself. Loving yourself does not cost you any energy or time or money. You can start it now without worrying for anything. All you need for this is you and a lot of love ☺

  1. Find yourself a support

After you are motivated enough now it is time for some real entry. Involve someone else in your plan. Tell your spouse, friends or colleagues that you are going to work on your health and fitness. This will not only keep your motivation level on track but they will provide you moral and physical support for this. For example they will not offer you anything to eat in between schedules as they will know that you are on diet. And they will encourage you by telling you that you are doing really well.

  1. Don’t label your food

Don’t label your food as bad, junk or good food. Just try a mix of it every day with different combinations. Staying only on veggies or boiled food is not encouraged. Eat everything but eat it in limit. You can eat chocolate or your favorite fries sometimes. Just be normal about your food.

  1. Chew well

What you eat, chew it well. Chewing for long give signals to your brain about fullness. Don’t talk or divert your attention towards other things. Staying focused on eating will make your brain realize that you have eaten quiet well. Distractions don’t let your brain calculate about how much you have eaten and you end up eating more than usual.

  1. Hunger check is must

Before eating anything ask yourself a question “are you really hungry”?

Eat only when you feel appetite. This will not only help you in maintaining your fitness and weight but it will also improve your stomach functions and overall health.

  1. Don’t go for temptations

Eat only on time. Even if you are too busy don’t eat irregularly. This can boost your weight gain a lot. Try to eat on regular intervals. Say no to temptations or irregular cravings.

  1. Switch your normal water to detox water

We all know the famous detox water recipe. You can keep a bottle of detox water with you and instead of drinking normal water you can switch to detox water.

  1. Don’t pick leftovers

Never ever pick leftover food even if it is only one bite. It will engage your stomach in digestion process again and your body and metabolism will not get enough rest.

  1. Set realistic goals

Always set realistic goals especially when you are not involving yourself in gym or other time consuming exercises. Obviously you can’t lose 50kgs just by not doing exercise or following diet plans. Try to be realistic as this will keep you motivation level up. Unrealistic goals can break your motivation and you may get dishearten after not achieving your set goal.

  1. Eat healthy versions of your favorite food

You want to eat something but also want an effective weight loss, than transform your food in healthy version. Instead of eating fries you can eat baked potato or no oil fried chips. This will satisfy your appetite without creating burden on your calorie burnout routine.

  1. Keep your lunch box with you

Rather than buying food from outside keep your lunch box with you. This will stop you from buying food that can be real threat to calories control routine. In your lunch box you will pack healthy food and obviously this will encourage healthy eating during tough routines.

  1. Make a cheat sheet

Staying loyal with yourself is important. Make a cheat sheet for you so that you can know how and why you cheated your appetite routine. You can work on points to increase your motivation once again and you can drag out temptations and reasons that may boost your cheating intentions.

AUTHOR BIO

ABOUT Andrew Patrick

andrew patrick guest author biographyAndrew Patrick is a freelance writer and editor.  He loves to read and write articles related to health and lifestyle, and has a passion for technology as well.  He holds a Masters degree in Computer Science from the University of Karachi. You can connect him on LinkedIn

The best fruits to eat after recovering from an illness

Recovering from illness can be a slow, difficult process. Adjusting to the body’s limitations can be frustrating, but it’s vitally important to give your body time to repair and rebuild itself.

Giving your body the right nutritional support is the key to contributing to and aiding recovery. Finding the essential vitamins and minerals your body needs will help build strength, boost immunity and help restore overall health and well-being. Fruit can play a major factor in helping speed recovery thanks to high nutritional value.

If you have just got over a bout of illness then read on to find out how fruit can help restore you back to your former self.

Citrus fruits

While all nutrients are important in healing, vitamin C is probably one of the best around. Citrus fruits such as grapefruits, limes, lemons and oranges are high in vitamin C which enhances the protective function of the immune system against viruses, toxins and free-radicals. Strawberries and kiwi fruit are also good sources of vitamin C. To get a healthy dose of this vitamin try a fruit salad with oranges, grapefruit and kiwis.

Bananas

bananas on shelf in store illness

If you are recovering from a spell of vomiting or diarrhoea then your body will have lost a lot of fluid. You’ll also be experiencing depleted levels of potassium, an important mineral in the human body that regulates fluid levels and nerve and muscle function.

Eating bananas can help you replenish the potassium lost during bouts of sweating, vomiting or diarrhoea.

They’re easy to chew and bland in flavour – so you won’t feel nauseous because of the overpowering taste. Bananas also provide a decent amount of calories and nutrients that are crucial for your health and well-being.

Apples

apples illness

Apples are a rich source of fibre which help lower blood pressure and reduce cholesterol, and are an essential fruit to eat whilst recovering from any type of illness.

You can eat them whole or as part of a tossed salad and with so many varieties available, you’ll never tire of finding new ways to add them to your daily diet.

Prunes

grapes fruits illness

Sometimes after illness feelings of constipation can linger. Prunes or prune juice have a natural laxative effect that can help alleviate this common problem.

A recommended amount for constipation is 50 g dried prunes twice a day which equals to roughly seven medium-sized prunes a day. If you prefer not to eat them whole then you could always try prune juice instead. One half cup or prune juice is recommended to help combat constipation.

Prunes are also positively loaded with potassium, iron, vitamin A and C and have more antioxidant power than what many people consider to be a ‘super-food’ – blueberries!

To get back on the road to recovery after a debilitating illness it’s best to include lots of antioxidant rich foods, like fruit, to boost your immune system, rid your body of harmful toxins and reduce risk of further illnesses.

If you have lost a significant amount of weight as a result of your illness, then you should focus on gaining weight gradually by eating foods that provide slow energy and help build muscle rather than fat.

In summary, to improve and maintain a healthy body and mind it’s best to keep in mind the golden rule of eating a minimum of five servings of fruits and vegetables daily. And if eating fruit straight doesn’t inspire you then you can always add it as a special ingredient to an exciting recipe or even a juice or smoothie. Juices and smoothies are a fantastic way to get extra calories and nutrients into your body when you need to build your strength back up.

Thanks to http://www.gogofruitbasket. com/ for supplying this article

Who Says Milk Is Bad For You?

Apart from water, milk is most probably the only drink that has been out there even during the ancient times. From our forefathers to our parents, it’s the first food that’s been introduced to us when we were infants. There are lots of benefits that can be acquired from drinking milk, especially when it comes to our health. However, there are some experts who claim that milk, which has been considered as one of the healthiest drink out there, is actually not good for us. Come to think of it—the food that you give to your baby is bad. The drink that you’ve been relying on to improve some of your health issues is not good for you. If we are going to take a closer look at what it could offer, is milk bad for us to begin with?

It has been dubbed “Food for the Gods.” Like what was stated, milk has been out there even during the ancient times. It was considered a staple all throughout history—from Greeks to Romans, from Egyptians to Sumerians. Almost every culture all over the world drank milk. It is timeless as it is, so how can it be bad for you?

A good source of energy. There’s a good reason why chocolate milk has always been a part of the morning mayhem in most households. Apparently, it helps you to easily recover your strength and rehydrate after a tough workout session. Milk is a great alternative to some sports drinks. Oh, and by the way, the United States Olympic Swim Team actually drinks chocolate milk as their recovery drink.

One glass contains a lot of health vitamins.So, milk isn’t really good for you. What if you learned that a glass of milk contains almost one-third of all the calcium you need in a day? Everyone knows calcium takes care of your bones and teeth. Also, cow’s milk is a great source of lean protein, plus it is much cheaper. It also has some other nutrients like vitamin D, potassium, niacin and even phosphorus—all of which are important you your overall health. Would you still believe that milk is no good?

Fresh milk is healthier than fruit juices and soda. It has become and ultimate debate, because, if the experts just found out that milk does no good, what more could it do to children. Although, you might want to consider your other options if you won’t allow your child to bring milk in the lunchroom. It’s either he drinks soda, which has a lot more undesirable chemicals in it, or he drinks fruit juices, which may have preservatives and artificial colors and flavors that are junk to your kid’s health. You would agree that these alternatives are worse, right?

People are getting allergies because of milk.Okay, there are really people who just cannot tolerate milk. Though, this does not exactly make milk generally bad. If you are allergic to cow’s milk, there are other options available for you—there’s soy milk and almond milk. There are different kinds of milk that you can consume. Besides, if you do not want to drink milk at all, you can certainly make breads and pastries with it. Talk about baking.

People who drink milk are proven to live longer. Consider those elderly people who didn’t live their lives relying on to sodas and artificial fruit juices as refreshers. Those people wouldn’t have lived longer if milk didn’t do good to them. It was mentioned above that a glass of milk is packed with nutrients that your body needs daily. If you’re not going to drink milk anymore, then where else are you going to get the nutrients it contains? Suppose you choose to eat vegetables instead, if you want to replace the nutrients that a glass of milk contains, you have to consume one and a half cups of broccoli. They say milk has a lot of disadvantages to your health, yet people who drink milk actually have a reduced risk of dying due to stroke and heart attack.

True enough, milk is not just your regular or average drink. As much as some of the experts want to warn us about the possible bad things that milk could do to our health, it cannot be denied that milk actually has more good in it than the bad. Ancient people relied on milk as their staple. Infants relied on their mother’s milk. Athletes drink milk to recover their strength and energy. People with brittle bones are recommended to drink milk. There could possibly be an endless benefit that you can get from drinking milk. After reading this article, you now know what to say to those who would ask you—is milk bad for you?