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Feeling Absolutely Exhausted? 14 Reasons Why

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exhaustion symptoms

We have found fourteen reasons for physical and moral exhaustion. And the same number of simple solutions that will help to regain energy and courage.

Drink a Little Water

Even slight dehydration – 2% above the natural loss of water – reduces our energy level, said Amy Goodson, a nutritionist at the Texas Sports Medicine Centre. Dehydration reduces the volume of blood, making it thicker, harder for the heart to pump, and slower for oxygen and nutrients to reach various organs.

How much fluid does each of us need? Amy Goodson suggests the following formula for calculating: the weight (in pounds) is divided by 2, and the resulting figure is the amount of water (in ounces) that you need. Don’t be lazy to recalculate your weight in pounds and convert ounces into liters.

You quit Playing Sports

It may seem that by reducing physical activity, we are saving energy. But this is a misconception. A study at the University of Georgia showed that when healthy, sedentary people start to exercise only 20 minutes three times a week, they become less tired and feel more energetic after only 6 weeks.

Regular exercise makes us stronger and more enduring and strengthens our cardiovascular system. So as soon as you are tempted to crash on the couch, go for a walk, do not regret it.

You Have Iron Deficiency in Your Body

Iron deficiency can make us sluggish, irritable, and difficult to concentrate. “The reason why we’re so tired here is because less oxygen is coming to our tissues and cells,” said Amy Goodson.

To make up for iron deficiency and avoid iron-related anemia, lay on products such as lean meat, beans, tofu, eggs, dark green leafy vegetables, nuts, peanut butter and products with a high vitamin C content (it helps iron to digest). Keep in mind that iron deficiency can be associated with some hidden disease, so it is better to consult a doctor just in case.

You’re a perfectionist

The desire to be perfect – which is unattainable – makes you work much harder and longer than necessary, says Irene Levin, a professor of psychiatry at New York University School of Medicine.

Set a strict time frame and stick to it

“The perfectionist sets themself completely unrealistic goals, which are too complex or unattainable, and therefore never feels satisfied.

Levin recommends that you set yourself a strict time frame for doing the job and try to stick to it. Gradually, it will become clear that wasting time does not help to improve the quality of the work.

You miss breakfast

Food is the fuel for our bodies. When we sleep, it continues to use the energy it received during lunch or dinner. So in the morning we need to refill it with breakfast. If we miss it, we feel weak.

“Breakfast triggers metabolism in the body,” said Amy Goodson. She recommends starting the day with wholemeal products, simple proteins, and healthy fats. For example, it can be oatmeal with protein powder plus peanut butter or smoothies made of fruit, protein powder, lean milk plus almond oil; another option is eggs plus two wholemeal toasts plus skimmed yogurt.

You Make a Bug Out of a Fly

If you go crazy when your boss suddenly invites you to talk, or if you’re afraid to drive for fear of an accident, then you’re prone to catastrophe, always expecting the worst you can do. Such anxiety is exhausting.

When you catch yourself on such thoughts, take a deep breath and think: how justified are your dark expectations? Walking, meditating, exercising, and talking to a friend in confidence can all help you deal with anxiety and gain a more sober view of things.

You’re into Unhealthy Food.

Products containing a lot of sugar and fast carbohydrates (such as those offered in fast-food restaurants) have a high glycemic index, i.e. they quickly raise blood sugar levels. Constant sugar jumps up and down make us tired all day long,” says Amy Goodson. Lenten meat and wholemeal products help stabilize sugar levels. Chicken (baked, not fried) with brown rice, salmon and potatoes, chicken salad and fruit are good options.

It’s Hard for You to Say No

Wishing to please others is expensive, it takes away our energy and makes us feel happy. And what’s worse, it makes us eternally offended and angry. You don’t have to agree when your boss offers you a weekend job.

Learn to say ”no” when you need it, says a study by the Cleveland Clinic clinical psychologist Susan Alberts. – Practice in advance: one thing you can hear from them is the word you hear on their lips that will allow you to replicate it in a real life situation when you will need it.

Your Desk is Full of Junk

When the brain is harder to process information, we are more tired, according to a study by Princeton University. When you leave the office, clean up your desk, it’s easier to start the next day in a positive way.

You Work on Vacation

If you keep checking your work emails, instead of enjoying your rest by the pool, you put yourself at risk of burnout. On vacation, you need to disconnect yourself from your business worries and allow yourself to relax so that you can regain your strength and feel more creative and effective when you get back to work.

You like to Have a Glass of Wine Before Going to Bed

It’s a habit that can go sideways. At first, alcohol really calms you down by suppressing the central nervous system,” says Alain Toufay, a neurologist and sleep specialist. – But then there is the opposite effect: alcohol causes a surge of adrenaline and prevents sleep maintenance. Having drunk wine to sleep, we will most likely wake up in the middle of the night and wake up broken in the morning. Therefore, 3-4 hours before bedtime, alcohol should not be taken anymore.

You are Always Checking your Mail Before You Go to Bed

A backlit tablet, smartphone, or computer screen can disrupt our natural daily biorhythm by suppressing the production of melatonin, a hormone that regulates sleep and wakefulness. Although our sensitivity to screen shimmering is different, it’s still the most sensible thing to turn off your gadgets an hour or two before you go to sleep. If you can’t get away from your smartphone, keep it at least 35 cm away from you.

You Used to Cheer Yourself up With Caffeine During the Day

It’s okay to get yourself a cup of coffee in the morning. But the abuse of coffee (more than three servings) can seriously disrupt the daily rhythm of sleep and waking, warns Dr. Toufai. Caffeine blocks the production of adenosine, the accumulation of which causes sleep. A study published in the Journal of Clinical Sleep Medicine in the United States has shown that the quality of sleep can be affected by a coffee drunk 6 hours before you go to bed.

You Sleep for a Long Time on the Weekends

If we lie down late and get up late on weekends, then we hardly fall asleep on Monday night and sleep in the morning on the move. However, this does not mean that you have to deny yourself all the evening pleasures on weekends. But it would be good to get up in the morning at the usual time – it is better to sleep a little during the day. “The ideal option is to take a nap for 20 minutes. Then you don’t reach the stage of deep sleep, after which you would wake up more tired,” says Dr. Toufay.

 

Ketogenic Diet: Getting Started Step by Step

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The ketogenic diet (also known as the keto diet) is a very low-carbohydrate diet that turns your body into a fat-burning machine. It offers many benefits for weight loss, health and performance, but also has some side effects.

This diet is similar to other low-carbohydrate diets, such as Atkins or LCHF (low-carbohydrate, high-fat). These diets end up being more or less ketogenic by accident. The main difference between the strict LCHF diet and the ketogenic diet is that the latter limits protein intake.

The ketogenic diet approach is specially designed to cause the state of ketosis in the body. It is possible to measure and adapt food to achieve the optimal level of ketones for health, weight loss, or to improve physical and mental condition.

In this article we explain how to use this method to achieve your personal goals.

keto diet plan

What is Ketosis?

The ketogenic diet is so called because it causes your body to produce small fuel molecules called ketones. This is a type of fuel or energy your body uses when your blood sugar (glucose) level is low.

Ketones are produced when you consume few carbohydrates (which are quickly converted to glucose) and a moderate amount of protein (an excess of protein can also be converted to glucose).

These ketones are produced in the liver from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes a lot of energy all the time, and cannot operate on fat directly. It can only function on the basis of glucose… or ketones.

Under a ketogenic diet, your whole body changes its fuel source to operate almost entirely on fat. Insulin levels reach a very low level and fat burning rises dramatically. Your body has easy access to fat deposits to burn them and turn them into fuel.

This is excellent news if you are trying to lose weight, but there are also other less obvious benefits, such as less feeling of hunger and a continuous supply of energy to your body.

When your body produces ketones, it is said to be in a state of ketosis. The fastest way to get there is by fasting – not eating anything – but of course it is not always possible to fast.

However, a ketogenic diet can be worn indefinitely and cause ketosis in your body. It offers much of the benefits of fasting (including weight loss) without having to go hungry.

Who should NOT follow a Ketogenic Diet?

Most people can follow a ketogenic diet without any problems. But in the following cases, you may need some extra preparation or adaptation:

  • You are on diabetes medication (e.g. insulin)
  • You’re on medication for high blood pressure.
  • You are breast-feeding

Keto Diet Benefits

The benefits of this diet are similar to those of low-carbohydrate diets. However, the effect is multiplied as we also restrict protein. This causes them to produce more ketones, and lower levels of insulin (the hormone that stores fat).

1. Weight Loss

Turning your body into a fat burning machine logically offers many weight loss benefits. Fat burning rises dramatically when insulin levels (the hormone responsible for storing fat) drop dramatically. This creates an ideal environment for fat loss to occur without feeling hungry.

About 20 of the most accurate scientific studies (RCTs) show that, compared to other diets, the ketogenic low-carbohydrate diet offers much more efficient weight management.

2. Correction of Type 2 Diabetes

The keto diet is excellent for reducing or totally correcting type 2 diabetes, as it significantly decreases blood sugar levels and the negative impact of having a high insulin level.

3. Improved Mental Concentration

keto diet explainedKetosis provides a stable flow of fuel (ketones) to the brain. Under the ketogenic diet, you avoid radical changes in your blood sugar levels. This usually means higher and better concentration.

Many people practice this diet especially for the benefit of better concentration it offers.

Interestingly, there is a misperception that we need to consume a lot of carbohydrates in order for our brain to function optimally. But this is only true if we don’t have ketones available.

After a few days (1 week maximum) of keto-adaptation (period where you are likely to have difficulty concentrating, headaches or mood swings) your body and brain can function using ketones exclusively without any problems.

When we reach this state, we will be able to feel much more energy and mental acuity/concentration.

4. Increased Physical Performance

Ketogenic diets can greatly increase your physical performance by giving you constant access to all the energy stored as fat in your body.

The supply of stored carbohydrates (glycogen) only lasts a couple of hours (or less) after doing some kind of intense activity or exercise. But your fat reserves contain enough energy to keep you going for weeks or even months.

When you’re used to running mainly on carbohydrates (as most people do today) your fat reserves are not readily available, so they can’t fuel your brain.

This means that we have to supply our body constantly before, during and after long exercise sessions. Or even just to provide the energy needed for our daily activities and avoid hunger and bad mood.

Under a ketogenic diet this problem is solved. As the body and brain can be easily fed 24 hours a day through your fat reserves, you can continue your daily rhythm without any problem.

Whether you’re competing in a stamina event or just keeping focused on a goal, your body will have the fuel it needs to help you keep moving.

5. Metabolic Syndrome

There are many studies showing that low-carbohydrate diets improve markers of metabolic syndrome, such as blood lipids, insulin levels, HDL cholesterol, LDL particle size, and glucose levels.

Improvements are even greater when carbohydrates and protein are continuously restricted to such an extent in nutritional ketosis.

6. Epilepsy

The ketogenic diet is a proven medical therapy for epilepsy that has been used since 1920. Traditionally, it has been used primarily in children with uncontrolled epilepsy despite being on medication.

It has now also been successfully tested in adults with epilepsy, with similar results. There are many randomised controlled studies demonstrating the effectiveness of this diet in reducing seizures in patients with epilepsy.

Such a diet in epilepsy allows patients to take much less medication and at the same time be safe from seizures.

As all anti-seizure medications have side effects (such as drowsiness, low concentration, personality changes, or even reduced IQ), being able to take fewer anti-seizure medications can be quite beneficial for the patient.

the ketogenic diet

What to Eat During a Ketogenic Diet Weekly Menu

These are the most common foods in a ketogenic diet. The numbers are net carbohydrates per 100 grams. To keep us in a state of ketosis, low numbers are always better:

The most important thing to achieve ketosis is to avoid eating most carbohydrates. You will probably need a intake below 50 grams per day, ideally below 20 g. The less carbohydrates, the more effective your diet will be.

This means that you will have to completely eliminate foods with sugar, and also starchy foods such as bread, pasta, rice or potatoes. Basically you have to follow the rules of a low-carbohydrate diet, but remember it’s supposed to be high in fat, not protein.

A general pattern of energy distribution would be:

  • 10% from carbohydrates (the less carbohydrates, the more effective)
  • 15-25% protein (15% being ideal)
  • And 70% or more fat

How To Know If We’re In Ketosis

how does keto workHow do you know if you are in a state of ketosis? It is possible to measure it by means of urine tests, blood or breath samples. But there are also some symptoms that do not require samples, such as:

  • Dry mouth and increased thirst. Unless you drink enough water and get enough electrolytes, such as salt, your mouth may feel a little dry. Try 1 or 2 cups of bouillon soup a day, and also drink as much water as you can.
  • Increased urination. Another component of ketone, acetoacetate, can end up in the urine. This makes it possible to test for ketosis through urine strips. It can also result (at least at first) in going to the bathroom more often. This is the main cause of increased thirst (first point).
  • Ketogenic breath – this must be component of the ketone called acetone that escapes through our breath. It can make a person’s breath smell “fruity,” or similar to that of a nail polish remover. This smell can also come out when you sweat, while doing any activity. It’s usually temporary.

Other less specific but more positive signs may be:

  • Decreased appetite – many people experience a significant reduction in appetite. This is possibly caused by increasing the body’s ability to use fuel stored in fat reserves. Many people feel good eating only once or twice a day, and end up doing some sort of intermittent fasting. This saves both time and money, and also helps speed up weight loss.
  • Increased energy – it is likely that after a couple of days of feeling tired (keto flu) many people experience an increase in energy levels. Some experience it as clear thinking, decreased “mental fog” or even a sense of euphoria.

How to Achieve Ketosis Status

There are many things that can increase your ketosis level. Here I present them in order of importance (higher to lower):

  1. Restrict carbohydrates to 20 grams per day or less – a strict low-carbohydrate diet. There’s no need to restrict fiber, it can even be beneficial.
  2. Restricts protein to moderate levels. It is possible to keep us at 1 gram of protein per day, per kilo of weight. If you weigh 70 kilos (154 pounds), the equivalent would be about 70 grams of protein. It might actually be beneficial to lower it even more, especially for people who are somewhat overweight, aiming at 1 g of protein per kilo depending on target weight. The main mistake preventing many people from staying in an optimal ketosis state is consuming too much protein.
  3. Consume enough fat to feel satisfied. This is the main difference between a ketogenic diet and starvation, which also results in ketosis. A ketogenic diet is sustainable, starvation is not.
  4. Avoid pecking or snacking when you are not hungry. Eating snacks slows weight loss and reduces ketosis.
  5. If necessary, add intermittent fasting. This method is very effective in boosting ketone levels, as well as accelerating weight loss and controlling type 2 diabetes.

Possible Side Effects of Ketosis

how to know if you're on ketosisCan a high level of ketones be dangerous? Not under normal circumstances.

For most people, it is a great challenge just to get an optimal ketosis. Achieving dangerous ketone levels (more than 8-10 mmol of ketones in the blood) in most cases is almost impossible.

The main exception is type 1 diabetes, where the pancreas does not produce enough insulin. In this type of diabetes it is very possible to achieve dangerous levels of ketones, but it can be avoided by stopping insulin injections.

There are also other situations such as breastfeeding (mothers) and taking type 2 diabetes medications called SGLT-2 inhibitors, which under some situations can result in a high number of ketones.

All of this causes feeling sick, nausea and weakness. It could also become a life-threatening condition called ketoacidosis.

There is a very simple treatment if you suspect this may be happening to you: eat carbohydrates immediately (for example a couple of fruits, a sandwich or a glass of juice). If you have type 1 diabetes, take more insulin. Contact emergency medical services if you don’t start feeling better right away.

Keto Flu

People who are transitioning from a sugar-based diet to a fat-based diet usually experience side effects.

Many refer to this as the Ceto Flu, as the symptoms are similar to those of the common flu: fatigue, nausea, headaches, ramps, etc.

There are 2 things you can do to prevent or alleviate these temporary symptoms:

  • Drink water with salt and lemon – alternatively you can have bouillon soup.
  • Gradually reduce carbohydrate intake – making the change very radical (from sugar to fat) can result in greater symptoms of this type.

Here is a very instructive video about the ketogenic diet explained by Dr. Oz. Enjoy.

“Superfoods”: Why Are They Better Than the Others?

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Curcuma, broccoli, acai berries – every year the list of products that are recognized for their special properties is growing. Is the prefix “super” a guarantee of longevity and health or is it just a marketing move?

Today this term is often used by those who speak and write about health, nutrition, and beauty. “The very word superfoods has been used in English-Speaking countries since the late 1990s,” says nutritionist Lidia Ionova, head of the medical nutrition center Dr. Ionova’s Clinic. – However, it sounded mainly in advertising or press, often – in support of some other sensation, and because of not always conscientious use has been compromised in many ways. For example, in the European Union countries, it has been prohibited to write “superproduct” on packages since 2007, unless such naming is confirmed by serious scientific research.

What are we actually talking about? We know that “ordinary” fruits and vegetables are healthy, but some of them can also protect us from cardiovascular diseases, diabetes, oncology… All plant foods are rich in valuable nutrients – vitamins, minerals, antioxidants. Plants have a lot of fiber, and it absorbs and removes toxins from the body like a sponge,” says nutritionist Anna Belousova. – In addition, plant fibers are the food for the “good” bacteria that live in the intestines and on which 70% of our immunity depends.

A distinctive feature of the “superproduct” or “superfoods” is the incredible amount of bioflavonoids. Behind this name are several hundred substances with different properties, but they all have one thing in common: they are all powerful antioxidants that help our body to combat oxidative stress that causes premature aging and cellular mutation. The more intense the color of the fetus, the more bioflavonoids it contains.

superfoods and benefits

We sometimes want to believe that a wonderful fruit from the other side of the earth can solve all our health problems or make us 10 years younger … but it does not happen! Nutritionists insist that there is no reason to rely on exotic berries, fruits or biologically active additives based on them. Goji or acai berries are really useful, they have a lot of vitamins and antioxidants, but we know cranberries are not different from them – not to mention the fact that the fresh seasonal berry is certainly more useful than dried powder or industrially produced extract.

Indeed, spinach, peppers, beetroot, blackcurrant, garlic, and blackcurrant grow well in our region! It is only important to remember that no vegetable or fruit, even the most useful one, will become a magic potion for us. “Consumption of such products is not a cure-all, but a part of the healthy eating system,” says Anna Belousova. – Having seasoned the steak with turmeric once, we will get only a delicious dish. And only with daily use of this seasoning does it become a “superfood product”. In addition, the one whose menu is not balanced and monotonous, who has a lot of bad habits or lacks movement will not get a good effect. Thus, green tea really helps to reduce weight, but if you drink it with cakes and pastries, it is unlikely it will help to build up. Don’t wait for our food to have an instant effect – it accumulates gradually. If the first changes, perhaps, we feel in a few days, then steady results should be expected no sooner than in 3-4 months.

Acai

In the Amazon countries, this berry, rich in antioxidants and calcium, is considered to be an anti-aging agent and is also called the “Viagra of the Amazonian forests”, hoping that it can awaken male libido.

Maca

This Peruvian vegetable has a beneficial effect on the body during menopause and andropause: the alkaloids it contains contribute to the normalization of the hormonal background. The problem, however, is that only in the prepared poppy these alkaloids are harmless to the body (and this is the case with potatoes). It is not possible to determine whether the imported product is made from raw poppy or boiled foodstuffs as part of the bioadditives.

Noni

The juice of this growing fruit in Tahiti has many therapeutic properties that explain its main advantage – noni maintains immunity.

Acerola, or Barbados cherry

contains almost 30 times more vitamin C than orange, which helps to fight fatigue and stress, as well as tones without strain on the nervous system.

Guarana

These caffeine-rich Amazonian berries give vigour, speed up the processing of lipids in the body… but they can also cause palpitations.

Goji

This red Asian berry (most often grown in China) is attributed all sorts of advantages. It also tones and prevents the appearance of neoplasms in the body, useful for the heart, liver, brain … But all this is not proved by anybody!

 

superfoods and what they do

The Superheroes I Know

Shiitake – this tree fungus contains a substance that fights against cancer and degenerative cells. It also stimulates the reproduction and activity of immune cells, reduces cholesterol levels and regulates both male and female hormones. There is a reason to believe that oysters and more familiar to us forest mushrooms have similar properties – just shiitake much better studied.

Soybean – its protein composition is as close to the animal as possible. Soybeans contain phytoestrogens that help to maintain the hormonal background in women over 35 years of age, as well as reduce the risk of developing cancer of the uterus and breast.

It can be used little by little, but every day: add germinated beans or tofu soy curd to the salad, use soy sauce, milk or yogurt.

Curcuma is a yellow condiment in curry and contains curcumin, the most powerful anti-inflammatory agent known to science today. This natural antibiotic stimulates the immune system, improves digestion and intestinal microflora, prevents the formation of cancer cells. Ayurvedic medicine actively uses turmeric to eliminate any intestinal diseases. In India, it is considered an aphrodisiac for both men and women.

Every day at lunch and dinner you can add a pinch of turmeric powder to rice or potatoes, vegetable stew, salads, soups, season with it fish or meat. Its useful properties appear only when consumed for a long time every day – the Indians have it in use all their lives. Mix a pinch of turmeric with a pinch of ground black pepper and a teaspoon of olive oil to help your body understand turmeric.

Garlic contains the most powerful natural antiseptic allicin, which kills most viruses and bacteria, including influenza and acute viral infections. Garlic strengthens the walls of blood vessels, improves blood circulation, restores potency, reduces any inflammation in the body and helps control blood sugar levels. We need at least a slice of fresh garlic a day – preferably in the evening. Active ingredients are better absorbed if the garlic is shredded and mixed with a small amount of oil. Parsley, dill and lemon juice help neutralize its specific smell.

Spinach is a record-breaking vitamin B9, vitamin C and pro-vitamin A – a trio of heart health advocates. Spinach is also a supplier of lutein, which is antioxidant and healthy for the eyes. By the way, lutein is better absorbed by adding spinach to the egg dish.

Broccoli contains substances (sulforaphane, indole-3-carbinol and glucosinulate), which remove some carcinogens from the body, prevent the transformation of precancerous cells into tumors and destroy existing cancer cells. Broccoli also contains a lot of vitamin C – even after heat treatment it is twice as much as in oranges – and beta-carotene.

Green tea supplies our body with catechin, a powerful antioxidant and anticarcinogenic substance. Most catechin in Japanese varieties of sencha, giyokuro, match. It also improves metabolism, regulates blood pressure and stimulates detoxification. Thanks to the content of L-theanine amino acid, it also reduces the level of stress hormones, helping to relieve tension and concentrate at the same time.

The Six Most Effective Diets For Losing Weight in a Healthy Way

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dieting tips

It’s a classic when you start dieting and there’s no specialist who doesn’t emphasize it. Nutritionists insist that the key to a good diet is that it be “moderate, varied and balanced”. To lose weight it is enough to follow a series of guidelines, and prioritize some foods over others, but most mortals also need a specific menu: a well-regulated to ensure success.

New diets appear every year, but not all of them are recommended. In general, for a diet to be effective in losing weight, but also safe, it cannot be too strict. But, in addition, something must be adapted to our tastes, otherwise, it will be very simple that we go beyond it and end up eating more than we should.

It is difficult to make a selection of the best but these three have the support of prestigious institutions and scientists and a large group of people who have made them successfully.

1. The diet of the Mayo Clinic

Mayo Clinic dietThe Mayo Clinic is one of the most prestigious private hospital companies in the world, well known for its powerful research work. The institution’s nutritionists developed a standardized diet that they recommend to patients to lose weight, but also to maintain a healthy diet over time.

This is an excellent diet as a maintenance regimen, because it is very complete and safe, although it does not allow you to lose weight as quickly as other plans. No nutrient is eliminated but, as in most weight loss plans premium the intake of fruits, vegetables and whole grains.

The goal of the Mayo Clinic diet is to help you lose excess weight and find a way to eat that you can maintain for life. It focuses on changing your daily routine by adding or breaking habits that can make a difference in your weight, such as eating more fruits and vegetables, not eating while watching TV, and exercising for 30 minutes a day.

In the initial two-week diet, between 2.7 and 4.5 kilos can be lost. This is a typical daily menu scheme, containing 1,200 calories. At this stage, you focus on lifestyle habits that relate to weight. You learn to adopt five healthy habits, abandon five bad ones, and incorporate five additional ones. This stage can help you see some quick results.

Breakfast

  • A skimmed yogurt and a piece of fruit.
  • 1/2 cup of cooked oatmeal with one cup of milk and two tablespoons of raisins, 1/4 cup of mango and one non-calorie drink.

Food

  • A pasta salad made with a can of tuna, four cups of cooked pasta, two cups of diced carrots and zucchini, and four tablespoons of low-calorie mayonnaise and an orange.
  • Quinoa and sweet potato cakes, mixed salad with fat-free dressing and a non-calorie drink.

Dinner

  • One-third of a 12-inch cheese pizza.
  • A green salad made with half a cup of sliced tomatoes, red onions and mushrooms. And two tablespoons of dressing.
  • 1 pizza of Arabian bread, 3/4 cup of mixed fruits and a calorie-free drink.
  • Aperitif between the three meals

2. The Mediterranean diet

The Mediterranean diet is the traditional diet with the greatest scientific backing and we all know what it is: a high consumption of fruits, vegetables, fish, whole grains, legumes and olive oil, and low in red meat, sugars and saturated fats. But exercise is also an important component. Since it is the diet that was used in our country until not long ago, it is very easy to follow. But we must bear in mind that what we can understand today as the “Mediterranean diet” does not always correspond to what scientists understand as such.

The Predimed study carried out in Spain, for example, concluded in a study published in ‘The New England Journal of Medicine’ that a Mediterranean diet enriched with nuts and extra virgin olive oil reduces by 30% the possibility of dying from a cardiovascular accident. New research published today in the ‘International Journal of Epidemiology’, however, nuances the universal goodness of mixing fruits, vegetables, fish, cereals, legumes and olive oil, and adds a forgotten nuance for this diet to be truly effective: having money or belonging to the upper class.

Use olive oil. It is the most used oil in Mediterranean cuisine. It is a food rich in vitamin E, beta-carotene and monounsaturated fatty acids that give it cardioprotective properties. This food represents a treasure within this regime and has endured through centuries among the regional gastronomic customs giving the dishes a unique flavor and aroma.

Low-processed, fresh and seasonal foods are the most suitable. It is important to take advantage of seasonal products because, especially in the case of fruits and vegetables, it allows us to consume them at their best, both at the level of nutrient intake and for its aroma and flavor.

This could be a daily menu:

Breakfast

  • A latte.
  • A slice of bread with olive oil.
  • A glass of natural orange juice.
  • Aperitif
  • A piece of fruit.

Food

  • Stewed lentils.
  • Meatballs with peas and carrots.
  • Strawberries with cream.

Snack

  • Fresh cheese with honey.

Dinner

  • Mixed salad.
  • Baked fish with baked potato.
  • A yogurt.

3. The DASH diet

the dash dietThe DASH diet stands for ‘Dietary Approaches to Stop Hypertension‘ and, as its name suggests, was developed by the U.S. National Institutes of Health as a specific diet to treat patients with high blood pressure. Although it was not born as a slimming diet, it does serve that purpose.

It is a very varied diet in which the intake of fruits, vegetables and low-fat dairy products is premium. Whole grains, meat, fish and legumes are also consumed, but in a more restricted way. Saturated fats, refined sugars and carbohydrates are virtually banned. The DASH diet is accompanied by a plan of physical exercise activities and reduces alcohol consumption to a minimum. Since it is a diet especially recommended to treat hypertension, salt is limited to the point at which our stews begin to taste something.

This could be a daily menu:

Breakfast

  • Whole turkey and tomato sandwich.
  • An orange.
  • A green tea.

Snack

  • Pineapple.
  • Carrots

Food

  • Grilled pork loin with brown rice and beans.
  • A lettuce salad.

Dinner

  • Pasta with natural tomato and mussels.
  • Sugar-free gelatin.

4. Flexitarian Diet

flex dietThe term of this diet refers to those people who base their diet on a vegetarian diet but occasionally, and for whatever reason, consume some products of animal origin such as seafood, fish or poultry. Some may think that everyone then comes under this concept, but that is not the case. Their diet is based on a green diet and the consumption of animal origin is occasional or exceptional. what defines it is the frequency in this type of food intake.

It emphasizes the consumption of fruits, vegetables, whole grains and vegetable proteins, which replace those provided by meat, although the diet also allows the consumption of eggs and dairy products. Meat as such is only added in very small amounts as an ingredient in pasta dishes or salads.

This diet is a favorite of those who follow the famous Nutrisystem diet plan.

5.Power Diet

healthy diet planThe University of Newcastle, Australia, has presented a weight loss program just for men and has named it Workplace POWER, an acronym for Preventing Obesity Whitout Eating Like a Rabbit. “Many men don’t recognize that they are overweight,” one of the creators of the diet, Professor Philip Morgan, explains in The Sidney Morning Herald. “Having a belly doesn’t seem to be a problem when all your classmates have one. Being fat has normalized among men because 70% are obese or overweight.

These are his main tips:

  • Breakfast. Be generous with it and never skip it. Avoid high glycemic index foods and eat proteins, which will keep you satiated longer. Eggs are always a good choice.
  • Food. Salads and leftovers from what you do for dinner are always a good choice. If for any reason you are forced to eat out, try to make healthy choices, such as veggie sandwiches. Try to always eat fruit and avoid sugary drinks.
  • Dinner. Think about the proportions of your food: half should be vegetables, a fourth meat and another carbohydrate.
  • Always take food from home to avoid eating foods that are too high in calories from fast food establishments and vending machines. Always read the labels of what you are going to eat and take into account their calories to avoid exceeding your daily requirements. It’s the best way to be sure you’re not gaining weight.

Think before you eat. You don’t have to give up on the drinks and foods you like – you just have to reduce your intake of the most calories a little and introduce healthier choices. Get moving. Stand up and walk as much as you can. Every step counts if you’re trying to lose weight. Climb the stairs instead of the elevator, park farther away, and walk. Moving is the best way to meet your goals as soon as possible.

6.TLC Diet

diet meal planIt was designed by the U.S. National Institute of Health, although this time as a diet to treat cholesterol. Again, experts have found that it is an ideal diet for all types of profiles, as it is “very healthy, complete and safe.

It’s a “do-it-yourself” approach: it’s very flexible but requires a lot of commitment, since it’s not as targeted as other diets. The key to the plan lies in reducing to a minimum the consumption of fats, in particular, saturated fats (whole milk, fried foods, fatty meats…). In addition, the consumption of whole grains, fruit, vegetables, fish and chicken (without the skin) is rewarded.

Natural Treatments to Remove Acne Marks and Scars

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Treatments to Remove Acne

Dealing with acne is really frustrating and difficult, even when you find the right products to banish it, the problem doesn’t end there. Acne marks and scars can be even more annoying and laborious than the pimples themselves, and while some fade within a short time, others take much longer or never go away.

It is important to point out that in these cases it is important to consult a dermatologist, but it does not take away from trying homemade recipes that can be very useful. Let’s see natural treatments to remove acne marks.

Sodium Bicarbonate

This is a great ally to renew the skin of any part of the body. Just mix one part baking soda with two parts water to form a paste, which is applied with gentle circular movements on the affected area to perform a gentle exfoliation.

Turmeric

Turmeric has antioxidant and anti-inflammatory properties that help replace damaged skin with a new, fresh and shiny one. a mask must be made with a measure of turmeric and a measure of coconut oil, it is applied on the affected area and left to act between 15 to 20 minutes.

Apple Vinegar

This is the holy grail for skin care as it contains innumerable properties:

  • It is astringent
  • Removes dirt, dead skin and helps regenerate tissue.
  • It has antiseptic, antibacterial and antibiotic properties.
  • Balances the skin’s pH level.
  • Provides essential nutrients such as vitamin A, vitamin B2 and B6, vitamin C, E and P.
  • Contains amino acids and alpha hydroxy acids that help dissolve sebum and dead skin cells.
  • It’s a powerful detox and cleanser.

How to use apple vinegar for acne scars? Some recipes:

  • Dilute apple vinegar with water (common or rose) in equal parts and apply over the affected region. Allow to dry and rinse.
  • Place a tablespoon of honey in 3 cups of water with at least 2 tablespoons of vinegar and mix well. Apply with a cotton ball on the affected area, leave on for 40 minutes and rinse.
  • Mix one teaspoon apple vinegar, 2 teaspoons green tea, 1 teaspoon honey and 5 teaspoons sugar. Apply to clean skin and massage for at least 5 minutes, leave on for another 10 minutes and rinse.
  • Prepare a tonic with 1 part vinegar, 2 parts green tea, 1 part olive oil and 1 part lemon juice. Use the mixture two nights a week (never during the day) and wash in the morning.
  • Mix a part of apple vinegar with a few drops of tea tree oil, apply on the affected region and leave for a few minutes before rinsing.

Goji Berries Against Skin Aging

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The Goji is a shrub native to the east, and its fruits are the Goji berries, which have been widely used for millennia by traditional Chinese medicine.

Currently this fruit has various uses in cosmetics due to the benefits it offers for the skin.

goji berries benefits

Among the main properties that have the Goji berries stand out:

  • Essential minerals and trace elements (calcium, potassium, iron, zinc, selenium)
  • Vitamin c, a, e, b1, b2 and b6
  • 18 essential amino acids
  • Linoleic acid and alpha-linolenic acid
  • Beta-sitosterol and phytosterols
  • Carotenes (beta-carotene, zeaxanthin, lutein, lycopene, and cryptoxanthin)
  • Carbohydrates (galactose, glucose, rhamnose, arabinose, mannose, xylose)
  • Galacturonic acid, monosaccharides and glyco-conjugates.

Its extract contained in cosmetics for the skin has the ability to prevent degradation caused by external agents and strengthens the barrier of the skin by balancing its condition. It also acts as a catalyst for defense mechanisms and repair of damaged skin.

Cosmetic Properties of Goji extract

  • Powerful antioxidant, decreases oxidative processes, gives luminosity to the skin and increases the skin’s defenses.
  • Inhibits the degenerative action of metalloproteinases.
  • Minimizes the risk of accelerated lipid peroxidation
  • Stimulates collagen synthesis

This natural product is an excellent ally in anti-ageing treatments and its use is recommended in cases of tired skin, premature aging, lack of luminosity and dehydrated.

The daily use of cosmetics with Goji extract helps to improve the cellular metabolism of the skin and stimulates neocollagenesis.

The results are almost immediate, after a couple of days of use the skin looks much brighter, smoother, elastic, soft, uniform color and revitalized.

Goji Berries for General Health

goji berry antiagingNot only the skin benefits from the power of the Goji, the organism also appreciates it.

These fruits contain lots of phytonutrients, antioxidants and vitamins that exert different effects on the body:

  • Reduced appetite
  • Acceleration of fat metabolism
  • Its high content of biologically active B-carotene is easier to assimilate by the body, favoring sight much more than any other food.
  • It improves liver and kidney function,
  • Normalizes high blood pressure
  • Prevents diabetes
  • Minimizes the discomfort of menopause
  • He’s an excellent ally in the fight against impotence.

Goji extract and derivatives are available in specialized stores, as well as a wide variety of cosmetic creams that contain it.

If you want to know other fruits with high anti-aging benefits, we recommend you read more about Acai Berry and its properties

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Nutritious Foods for Healthy and Beautiful Hair

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hair growth vitamins

Like skin, hair needs specific nutrients to stay healthy and beautiful. The cells that make up each strand require a regular supply of nutrients to ensure their health.

In this post I tell you that vitamins and minerals give hair everything it needs to stay shiny, lustrous and strong.

Proteins

As hair is made of proteins, you have to make sure you have enough of them in your diet otherwise your hair will become dry, brittle, weak and may even fall out.

It should include poultry, fish, dairy products and eggs and they are excellent sources of protein along with vegetarian sources such as legumes and nuts.

Iron

Iron is an especially important mineral for hair, its lack is one of the main causes of hair loss.

The hair follicle and root are nourished by a supply of blood rich in nutrients, when iron levels are low this supply is interrupted affecting the hair growth cycle, which can lead to hair loss.

Foods of animal origin such as red meat, chicken and fish provide highly bioavailable iron. In case of following a vegan diet the way to increase iron reserves is through the consumption of lentils, spinach and green leafy vegetables accompanied by vitamin C (eg freshly squeezed lemon juice.)

Vitamin C

Vitamin C is necessary for the absorption of non-hemic iron, it is also a powerful antioxidant and helps in the production of collagen that strengthens the capillaries that irrigate the hair follicles.

The best sources of vitamin C are strawberries, blueberries, broccoli, guava, kiwis, oranges, papaya, oranges, lemon, etc..

Omega 3 Fatty Acids

Omega-3 fatty acids are fats that the body cannot manufacture, so they must be obtained through the diet.

These essential acids are found in the cells that line the scalp and provide the necessary oils to keep hair hydrated.

The best way to get omega 3 is by eating fatty fish such as salmon, herring, sardines, trout and mackerel, as well as avocado, pumpkin seeds and nuts.

Vitamin A

Vitamin A is essential for the body to secrete sebum, which acts as a natural conditioner for hair and scalp.

When sebum is scarce, the scalp begins to flake and the hair dries out. To avoid this, orange/yellow vegetables should be eaten because they are abundant in beta-carotene, which produces vitamin A.

Zinc and selenium

Zinc and selenium are necessary to keep the scalp healthy, prevent alopecia and dryness. Good sources are fortified and whole grains, oysters, beef and eggs.

Vitamin E

Vitamin E plays a role in protecting the hair and scalp, the best foods to obtain it are nuts, especially walnuts.

Biotin

The lack of biotin causes the hair to become brittle and fall out. Foods rich in this nutrient are whole grains, liver, egg yolk, soy flour and brewer’s yeast.

Eating Low Carbohydrates: How It Works

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low carb diet

What foods are we designed to eat?

Humans evolved over millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate the foods available in nature by hunting, fishing and collecting all the edible foods we could find. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We have only eaten these starchy foods for 5-10,000 years, since the development of agriculture. In a relatively short time only a limited adaptation of our genes can take place.

With the Industrial Revolution, 100-200 years ago, we created factories that could manufacture large quantities of pure sugar and white flour. Fast digesting pure carbohydrates. We have barely had time to genetically adapt to these processed foods.

In the 1980s, fear of fat took hold of the Western world. Low-fat products appeared everywhere. But if you eat less fat, you need to eat more carbohydrates to feel full. And that’s when the disastrous epidemics of obesity and diabetes began. The most fat-phobic country in the world, the U.S., was the most affected, and is now the most obese country in the world.

It is now clear that the fear of eating real food with natural fat was a big mistake.

The Problem of Sugar and Starch

All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising blood glucose levels. This increases the production of the hormone insulin, our fat-storing hormone.

Insulin is produced in the pancreas. In large amounts it prevents fat burning and stores excess nutrients in fat cells. After a while (a few hours or less), this can cause a shortage of nutrients in the blood, causing a feeling of hunger and a desire for something sweet. Normally at that time people eat again. This starts the process all over again: a vicious circle that causes weight gain.

On the other hand, a low carbohydrate intake gives you lower, stable blood glucose and less insulin. This increases the release of fat from fat reserves and fat burning. It normally leads to fat loss, especially around the abdomen in individuals with abdominal obesity.

Weight Loss Without Going Hungry

A low-carbohydrate, high-fat diet makes it easier for the body to use its fat reserves, since their release is no longer blocked by high insulin levels. This may be one reason why eating fat causes a more lasting feeling of fullness than eating carbohydrates. It has been shown in several studies: when people eat everything they want on a low-carbohydrate diet, calorie intake generally decreases.

That’s why it’s not necessary to count or weigh the food. You can forget about calories and rely on your sense of hunger and satiety. Most people don’t need to count or weigh food more than they need to count their breath. If you don’t believe it, just try it for a couple of weeks and see for yourself.

low carbohydrate foods

Health as an Extra Bonus

No animal in nature needs the assistance of nutrition experts or calorie charts to eat. And yet, as long as they eat the food for which they are designed to eat, they maintain a normal weight and avoid cavities, diabetes, and heart disease. Why should humans be an exception? Why should you be an exception?

Scientific studies not only improve weight with a low-carbohydrate diet, but also improve blood pressure, blood sugar and cholesterol profile (HDL, triglycerides). You will also frequently experience a calmer stomach and fewer sweet food cravings.

Initial Side Effects

If you stop eating sugar and starch at once (we recommend it), it is possible to notice some side effects as your body adjusts. For most people these side effects are usually mild and only last a few days. There are also ways to minimize them.

Common side effects in the first week:

  • Headache
  • Fatigue
  • Dizziness
  • Heart palpitations
  • Irritability

These side effects quickly subside when the body adjusts and starts burning more fat. They can be reduced to a minimum by drinking more fluid and temporarily increasing salt intake. A good option is to drink some broth every few hours. Another option is to drink an extra glass of water and add more salt to the food.

The reason is that carbohydrate-rich foods can increase fluid retention in the body. When you stop eating carbohydrate-rich foods, you will lose excess fluids through the kidneys. This can cause dehydration and lack of salt during the first week, before the body adjusts.

Other people prefer to reduce carbohydrate intake slowly, over several weeks, to reduce side effects. But probably the best option for most people is to follow Nike’s example (Just do it “just do it”). Often, by eliminating most of the sugar and starch you can lose a few pounds in a few days. Most of this may be liquid, but it’s great for motivation.

How Low in Carbohydrates to Eat?

The less carbohydrates you eat, the greater the effects on weight and blood glucose. We recommend following the dietary recommendation as strictly as possible. When you are satisfied with your weight and health, you can start eating more liberally (if you want).

Do You Know How Garcinia Cambogia Helps You Lose Weight?

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Garcinia Cambogia is a plant that grows in southern India, where it is used and recognized as an effective natural remedy to combat obesity; in fact, it is used to prepare typical dishes and eliminate the calories in them.

Garcinia Cambogia contains a substance known as HCA (hydroxycitric acid), ideal for losing weight, which you need to consume in high doses. According to studies carried out by the FDA (Federation Drugs American), it has been shown to be effective in many patients for concentrations of HCA higher than 40%.

garcinia cambogia extract

Some of the Benefits of Garcinia Cambogia

  • It helps to burn fat.
  • Decreases appetite.
  • Eliminates lipogenesis and decreases bad cholesterol.
  • Reduces the production of cholesterol and triglycerides.
  • Prevents and alleviates genital infections.
  • Increases the energy and vitality of those who consume it.
  • Strengthen the immune system and promote the proper functioning of the digestive system.
  • Increases serotonin levels.
  • It can act as a food supplement due to the large amounts of nutrients it contains.
  • Combats constipation.

This are 4 of the most famous products and also best rated for people

1. Garcinia Body Blast: with 95% HCA

buy Garcinia Body BlastEach capsule (60 capsules) contains: Garcinia Cambogia complex, 95% HCA (hydroxycitric acid) 700 mg, potassium (as potassium chloride) 35 mg, calcium (as calcium carbonate) 35 mg and chromium (as amino acid chelate) 140 mcg.

It is the Best Seller in natural fat-burning products, blocking carbohydrates and curbing appetite. However, as each person is different and may suffer certain consequences such as nausea, headaches, restlessness and lack of sleep or discomfort in the digestive tract.

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2. Supplement Ingredients for Weight Loss

Garcinia Weight LossMade with 100% pure ingredients and focused on weight loss, such as microcrystalline cellulose, Dicalcium Phosphate Dihydrate, Hydroxypropyl cellulose, Sodium Croscarmellose, Hydrogenated Vegetable Oil, Magnesium Stearate, Silicon Dioxide and has a vegetable-based coating.

In fact, it is a supplement found in the TOP 10 best-selling appetite suppressant supplements on Amazon. In addition, it is a supplement that is found in a high rate of weight loss thanks to its special ingredients.

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3. Garcinia Ultra Pure

buy Garcini Ultra PureGarcinia Cambogia Ultra Pure is composed with potassium, calcium and chromium; 100% natural ingredients for greater absorption, anxiety control and balanced levels of sugar and cholesterol in the blood. In addition, it is free of fillers, binders, gelatin, chemicals and preservatives.

Garcinia’s supplements guarantee an excellent conversion of carbohydrates into healthy fats and block their storage, the latter according to clinical studies.

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4. Garcinia Extra with Raspberry Ketone

Buy Garcinia KetosisThis product is integrated with Garcinia Cambogia fruit extracts, Raspberry Ketone and also with essential herbs that promote weight loss, such as green tea. It is also packaged with vitamin C, Xanthones and other antioxidants.

Only one capsule per serving is needed to suppress fat-producing enzymes, making it a potent catalyst for weight loss. In addition, it increases metabolism and is an excellent energy supplier.

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Wasabi For Hair Loss, New Discovery Against Alopecia

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hair loss home remedies

Wasabi is widely known as a super-spicy sushi seasoning served to enhance the taste of fish, but a recent discovery may make it even more popular, though this time as a hair loss product.

According to Kirin, Japan’s leading wasabi company, the plant has the ability to regenerate human hair. Specialists discovered that wasabi has two components that stimulate hair growth: Isosaponarina and 6-MSITC.

These compounds are able to stimulate and awaken the cells responsible for hair formation on the human scalp and reduce inflammation around hair follicles. They have an action three times more effective than minoxidil, a chemical commonly used in hair growth products.

The hair follicles that come into contact with wasabi undergo a kind of renewal. The isosaponarina stimulates the production of collagen and in combination with the 6-MSITC, trigger the development of proteins that facilitate greater access of nutrients to hair cells resulting in thicker, stronger and invigorated hair.

wasabi benefits for hairIt is important to point out that in order to achieve this effect against baldness it is not necessary to eat wasabi (what a relief!), but it must be applied topically on the area to be treated. Isosaponarina is found in the leaves of the plant and 6-MSITC in the edible part.

It is also not advisable to use the green pasta served with the niguiris because it is not composed entirely of wasabi but has been scratched with oroshigane in its preparation, and should not fall into false advertising because not all products “wasabi” sold on the market actually contain it.

The wasabi sold in supermarkets is not 100% natural but a substitute because the root is expensive and difficult to find. In order to be sure of what we buy, it is best to go to specialised shops.