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Move it Side to Side Workout Circuit

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This workout is designed with moves that make you shift your weight and move your body side to side. I’ve included videos of the moves below so that you can see proper form. I suggest 20-30 seconds rest between exercises…but rest more if you need to.  Break up the moves and modify the moves if you need to.  For example, if you can’t do 20 pushups in a row, do 2 sets of 10.

This is a circuit workout, so you can do one round or repeat several times (2-4 times) to make it a full workout or just add one round to your normal workout. Do this circuit at your own pace and avoid any moves that would irritate old injuries.* Don’t attempt if you are pregnant or have recently had surgery.

60 Seconds of Skaters
20 Side to Side Squats
30 Bicycle Crunches (15 ea. leg)
20 Walking Lunges (10 ea. leg)
60 Seconds of High Knees
20 Squats with a Punch
20 Flutter Kicks
30 Kneeling Side Leg Lifts (15 each leg)
60 Seconds of Skaters

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

Move it side to side workout

Body Weight Burn Workout Circuit

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This workout is designed to let you use your own bodyweight as resistance. I’ve included videos of the moves below so that you can see proper form. I suggest 30-45 seconds rest between exercises…but rest more if you need to.  Break up the moves and modify the moves if you need to.  For example, if you can’t do 10 pushups in a row, do 2 sets of 5.

This is a circuit workout, so you can do one round or repeat several times (2-3) to make it a full workout or just add one round to your normal workout. Do this circuit at your own pace and avoid any moves that would irritate old injuries.* Don’t attempt if you are pregnant or have recently had surgery.

60 Seconds Run or Walk in Place
10 Pushups
30 Squats
60 Seconds Run or Walk in Place
30 Calf Raises
16 Mountain Climbers
60 Seconds Run or Walk in Place
30 Second Plank with leg lift (15 seconds ea. leg)
24 Side Lunges (12 ea. leg)

body weight burn circuit

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

5 Reasons That a Plant-Based Meals are Perfect for Weight Loss

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plant based mealsThere is a lot of debate over what the optimum human diet is, especially when it comes to weight loss. I am of the belief that there is no perfect plan, no one size fits all plan for losing weight. However, I do think that fad diets promising to help you lose X number of pounds in a week or two should be avoided like the plague.

That being said, you have to be willing to open your mind to the various options out there and use trail and error to find the one that works for you. In recent years, many are finding that vegetarianism or veganism may be the just they key they need for safe and effective weight loss.

A person may have any number of reasons for choosing to eat a plant-based diet. Perhaps they find meat unappetizing, have dairy intolerances or choose to go vegan in an effort to fight against animal cruelty. Many consider a plant-based plan to improve their health by cutting out things like animal fat or trans-fat. If you are someone struggling to lose weight however, here are 5 reasons to strongly consider eating more plant-based meals.

  1. Vegetarian Diets are Higher in Fiber

Vegetables, fruits and especially grains are often quite high in dietary fiber, both soluble and insoluble. High fiber foods can make you feel full more quickly and for a longer period of time. Think about the difference in how long you feel satiated when you have a bowl of sugary cereal for breakfast versus having the same size bowl of oatmeal.  Oatmeal and other whole grains will keep you full longer.

One of the primary reasons a plant-based diet is so great for weight-loss is that your meals will be more filling without sacrificing nutrition and taste. A study featured in the Journal of General Internal Medicine supports this theory, with the study’s main researcher claiming that she believes fiber content is the primary reason for better weight loss results.

  1. Vegetables Typically Less Calories Compared to Meats

As you may already know, the key to weight loss is to eat a diet with a caloric deficit in mind- meaning that you eat less calories than you burn. However, you also have to get the right balance of foods in terms of nutrients and vitamins. Vegetables and many fruits are significantly lower in calories than meat and dairy products. It is actually very difficult for the average person to overeat on a plant-based diet since they would have to eat a significantly large portion of vegetables in order to do so.  You also get the benefit of all of the vitamins, nutrients and enzymes in fresh veggies. Keep in mind that sweet fruits can be quite high in carbohydrates and throw off your calorie counting if you forget to count them.  There are many fruits that are full of fiber and have a lower glycemic index, like berries, cherries and apples that make great choices.

  1. Vegetables and Fruit are Naturally More Hydrating

Vegetables and fruit both have higher water content than meat and grains. We all know drinking plenty of water is important for health but your water consumption can also affect your weight loss results. A majority of doctors and authorities in the fitness world will wholeheartedly agree that dehydration slows the metabolism, can cause bloat and all in all negatively affect your weight loss results. The age old rule is that the average woman should be drinking eight 8oz cups of water per day. Eating a plant-based diet can give your body more hydration which in turn boosts your metabolism.

  1. Vegetarian Diets May Be Less Expensive

Expense may not seem like a factor in a diet’s effect on weight loss but it actually can be a very important element of success. Many individuals and families have to be more careful with their money than ever before in these times. Meat, highly processed food and some types of dairy can be quite expensive. A healthy paleo diet, for example, could be quite a bit more expensive than a health vegetarian diet with no organic food. While the price of your food doesn’t exactly affect how much weight you lose, it does affect your ability to stay on track with your diet. A case could be made for almost any popular weight loss plan to be expensive or inexpensive depending on the purchases made, coupling, seasonal purchases, etc.  It is unfair to assume that plant-based eating has to be pricey.

  1. Fruits and Vegetables are Low Energy, Dense Foods

According to the CDC, a vegetarian diet consists of foods that have a low energy density. Low energy may seem like a bad term when it comes to health but it’s actually a huge benefit. Low energy density foods are low in fat but high in fiber. Low energy, dense foods simply provide less energy per calorie. This combination makes plant-based diets perfect for people who are currently sedentary to moderately active and looking to lose weight.

You don’t need to completely switch to 100% vegetarian to obtain all of the weight loss benefits of a plant-based diet. Aiming for 70% vegetables, fruits and grains with 30% meat and dairy may be perfect for you. I encourage you to try eating this way for a week or two and then analyze whether you feel better. Every person’s body is different so don’t be afraid to experiment a bit and see what works for you. (That goes for ALL of the weight loss plans, theories, books, etc. that you hear about.)

REMEMBER: It is always a good idea to consult your doctor or a dietician if you plan to make a drastic change in your diet, particularly if you are severely overweight, diabetic, are nursing, dealing with high blood pressure and have other health conditions.

7 Healthy Foods You Should Try

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foods to tryA healthy diet doesn’t just consist of the standard variety of vegetables, grains, beans, fruit and lean meats. One of the most important aspects of eating well is to eat a variety of food! Humans are naturally creatures of habit and it can be easy to fall into a routine of eating the same foods. Break this habit and you will notice better health and improved vitality. It may even help you push through a weight loss plateau you’ve hit.

Here are 7 foods that are not only delicious but also healthy.

Seaweed

seaweedThe average person is likely familiar with seaweed in two ways: the green stuff in the ocean and the nori sheets used for sushi. Seaweed may not be very popular in traditional Western cuisine but it would be very much worth it to pick up a bag at your local Asian market or health food store. Some major grocery stores also sell the dried, roasted kind as a snack in sheets.  Very tasty…kinda like potato chips.

Seaweed is packed with nutrients, vitamins and minerals but one particular mineral is the reason why you need to try this food: Iodine! Seaweed is a natural source of iodine, something majority of foods do not have. By eating seaweed, the iodine you consume will help you maintain proper thyroid health.

 

The Potential Dangers of Detox or Diet Tea

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Let’s face it… People want fast results when they a specific goal in mind. The quest for instant gratification is very real when it comes to weight loss, of course. Some of the most popular phrases searched for on Google when it comes to weight include “fast weight loss”, “lose 10 lbs in a week”, “quickest way to lose weight” and various similar keyword combinations. You can find many techniques and fad diets to lose weight fast but one particular method is becoming quite popular.

This technique involves the use of laxatives and diuretics (which make the body shed water) in tea to shed as much “weight” as possible. For the most part you are shedding water and diarrhea. My issue with this is that many people think they are just drinking herbal tea and are unaware of what is really in the blends they are consuming. As consumers, we have to know what we are consuming…we have to be responsible.  I want to just shed some light on the most common laxative in these teas…Senna.

diet tea senna dangers

What is Senna Tea?

One very popular type of herbal laxative is can be found in many stores in the tea and coffee aisle as well as the health and medicine aisle. Senna is a laxative produced from the pods and leaves of a Cassia tree that have been dried. While it is primarily used to treat constipation, senna teas are also used for conditions like irritable bowel syndrome.

Since the senna laxative is very effective and natural many people choose to use it as a type of detox tea when having digestive issues. This tea should only be used temporarily (for 1-3 days. Unfortunately people have been using this beverage for weight loss for much longer time and it can potentially cause some serious health problems.

Dangers of Senna Tea

Senna tea is not FDA certified or regulated as a supplement but is usually considered to be safe for limited use by most doctors for constipation or other bowel problems under physician supervision. The dangers of this tea arise when people incorrectly drink the beverage to lose weight or detox their body.

It is vitally important to keep in mind that drinking senna tea for a few days to treat a bout of constipation is usually fine but drinking it for a week or two can lead to problems. Here are a few side effects of improper or prolonged consumption of Senna:

  • Dehydration

Dehydration is easily one of the most common side effects of senna tea, or the prolonged use of any laxative. Just like all laxatives, senna tea flushes toxins from the body but also dries out the body in the process because bodily fluid is released as well. People often make the mistake of drinking a lot of this tea believing that they are getting water from the tea itself. When drinking senna tea you must greatly increase your water consumption to compensate.

  • Headaches or Migraines

A second very common side effect of senna is a headache, which may become a migraine. This is often a secondary symptom of dehydration and can be quite painful. If you’ve been drinking senna tea and begin to get a headache you should drink more water and stop consuming the tea.

  • Allergic Reaction

While having an allergic reaction isn’t a common side effect, it can be a very dangerous one. Allergic reactions to senna can present itself in a number of ways but typically the person will experience itchiness, hives, swollen mouth and difficulty breathing. Senna is an herbal supplement which can make it very difficult to guess whether you’ll have a reaction or not if you’ve not taken it in the past. It does seem that most people who experience such a reaction are those that drink too much, too often… for too long.

  • Stomach Cramps

Stomach cramps and other types of abdominal pain can happen in conjunction with these other symptoms. Senna tea’s laxative effect can cause some mild discomfort all the way to severe pain that can result in a visit to your doctor. This is common with any laxative that is taken more than what is typically suggested

  • Reliance on Laxatives

Drinking senna tea too often can cause serious bowel trouble, one symptom being an inability to go to the bathroom without taking a laxative. This problem may dissipate on its own or you may end up having to see your doctor for help.  Also, reliance of laxatives for weight loss can be a form of bulimia (eating disorder) such that you are relieving yourself of each meal instead of throwing it up.

  • Organ Failure

Though rare, the ultimate danger of prolonged use of laxative or diuretics like senna tea is organ failure. While there haven’t been many cases of this happening, some cases have involved women who drank some sort of diet/slimming tea daily for weeks in an effort to lose weight. Kidney or liver failure is certainly not worth losing some extra weight. Don’t risk it.

It can be tempting but avoid fad diets and laxative-based drinks when it comes to losing weight. When in doubt do your research because senna is just one ingredient too look out for.  Find out what is in the tea before you buy it and do some research online. Really, you don’t need something like this that just provides temporary results. You can kick start your metabolism and weight loss safely just through healthy eating and exercise. Save drinks like senna tea or laxatives for times when you are constipated and then never drink it for longer than a few days.

How Can Sugar Affect Your Brain?

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When it comes to addiction in the United States, one of the most common addictions may surprise you. It’s not alcohol or some illicit drug. In fact, it is something children and adults consume everyday: sugar.  Yes, sugar can be biologically addictive, just like any other refined chemical drug.

A new study published in the American Journal of Clinical Nutrition suggests that, in fact, higher sugar, higher glycemic foods can be addictive.  David Ludwig, author of Ending the Food Fight, and his colleagues at Harvard, in a very sophisticated study, showed that foods with more sugar, foods that raise blood sugar even more than table sugar such as white flour, white potatoes and refined starch have what is called a high glycemic index, trigger a special region in the brain called the nucleus accumbens that is known to be “ground zero” for conventional addiction, such as gambling or drug abuse. – Dr. Mark Hyman, Huffington Post

sugar and the brainSugar is found in majority of processed foods that make up a typical American diet, with the average person eating roughly 20 teaspoons per day according to the American Heart Association. To put that in perspective, 20 teaspoons is nearly half a cup. Half a cup of sugar can seem like an impossible amount to consume daily but unfortunately this isn’t the case.

Why is all of this important to consider? It is well known that excessive consumption of processed sugars can contribute to a myriad of health problems.

The Dangers of Sugar

Sugar has a negative impact on health and many of its side effects are common knowledge. Some examples of health problems that have been directly linked to excessive sugar include:

  • Tooth decay
  • Obesity
  • High blood sugar
  • Risk of heart disease
  • Risk of diabetes
  • Fatty liver disease
  • Increases risk of cancer
  • Contributes to high levels of bad cholesterol

Eating and drinking refined sugars can be a risk factor for so many problems and it offers no nutritional value. So, why do people continue to eat it? Despite understanding it’s bad, people continue to consume refined sugars in excessive amounts because of the way it affects their brains.

Sugar and Your Brain

It can be a bit shocking to know that a common ingredient in so many foods can have a strong impact on your brain. There are four ways refined sugars have an effect on your brain.

  1. Addiction

As alluded to earlier, sugar is literally addicting. When sugar is consumed the brain releases dopamine. Dopamine is like a chemical reward for the brain and body. It can occur when people experience anything from gambling to sex or, in this case, indulging in a sugary cupcake. It may seem extreme to compare sugar to a drug but this study shows that the brain reacts very much the same way to sugar as it does to cocaine.

This dopamine release is pleasurable and naturally people want to feel good. Unfortunately, addiction can easily set in as the person makes it a habit to achieve this happy state.

  1. Memory

According to a study done by the University of Southern California sugar impairs memory functions. The study was primarily aimed at children though it is generally agreed that the same effect occurs in adults. The hippocampus is the portion of the brain responsible for memory, as well as organization and general information, and is very sensitive to refined sugars.

  1. Mental Health

There is a strong correlation between sugar and mental health, in this case being anxiety and depression. A study featured in the British Journal of Psychiatry found that participants whose diets consisted of processed foods (high in refined sugars) had the risk of depression increase by 58%.

Anxiety from eating sugar shouldn’t be a surprise. Many people turn to a candy bar or similar snack as an afternoon pick-me-up when they feel tired. Sugar gives some energy which is followed by a crash. Anxiety can occur after eating sugary and rather than waking you up it cause jitteriness, inability to concentrate and nervousness. People with no anxiety disorder can experience this. Those with previous anxiety can have their symptoms made much worse.

  1. Hormones

The brain works to regulate hormones and sugar can wreak havoc on that balance via blood sugar spikes. Sugar affects estrogen and testosterone. When refined sugars are consumed it cause estrogen and testosterone to get bound up in the bloodstream, causing them to increase. Increased levels of hormones can be harmful and due to the connection with insulin raise blood sugar affects fat accumulation. These hormones could also negatively affect mood, cause insomnia, and can exacerbate existing hormones problems like hypothyroidism. (more info on sugar and hormone imbalance)

There are many reasons to avoid sugar. Unfortunately refined sugars are impossible to avoid in a typical American diet consisting of processed foods. For overall health, aim to eat a balanced diet full of whole foods. That means plenty of vegetables, fruits, beans, whole grains and lean meats. Fruit sugars are not dangerous to overall health like processed sugars (they are not usually eaten to excess) but they should be avoided or eaten in moderation if you have diabetes or other issues impacted by high blood sugar.

What should you do?  Here is an overview of why sugar is addictive and what you can do to break the addiction from Dr. Mark Hyman for the Cleveland Clinic.

8 Ways to Fight Sugar Cravings

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Sugar addiction is a very real problem that many people experience. If you eat the typical American diet filled with processed foods it is very likely that you have a problem with sugar. You may not realize it but think about what happens when you go without sweet foods, sweet drinks or sweeteners for a while. Many people will develop that strong “sweet tooth” craving and feel like they have to indulge in their favorite sugary treat.

Kicking processed sugar out of your daily eating plan will greatly improve your overall health so don’t feel discouraged if you feel like kicking the craving is frustrating. It’s worth it.  Sugar consumption affects diabetes, blood sugar/insulin levels, heart health, the health of arteries, hormone levels and other aspects of your health.  Here are 8 ways you can stay on track when you really want that candy bar, soda, cookie, etc.

fight sugar cravings

  1. Go Cold Turkey

Like nearly any addiction, going cold turkey can be very effective but is also the most difficult way to stop a bad habit. When it comes to a sugar addiction going cold turkey means no cheating, even if you feel like you’ve been doing well with your diet otherwise. You need to remind yourself that the way you feel isn’t fun but it will pass.

If you’re trying to go cold turkey, the worst thing you can do is just sit around thinking about all the foods you want to eat. Instead go for a walk, read a book or get some exercise to get your mind off of it. Also, completely clean out your house of any sweet food so you don’t have temptation right there in arm’s reach.  t

  1. Eat Some Fruit if You’re Craving

Fruit is full of natural sugars and can help you deal with really bad sugar cravings. Keep in mind that gorging on fruit isn’t good as you are still eating a type of sugar and your blood sugar will be affected. However, most people are not going to sit down and eat 7 bananas so the risk of over doing it is low.  There is also a lot of fiber in many fruits as well as nutrients so it’s not the same as empty sugar calories. In the beginning of your sugar detox, try to eat fruits that are sweet but lower in sugar such as:

  • Avocados
  • Berries
  • Oranges
  • Tangerines
  • Grape Tomatoes
  • Melons

After you’ve been kicking sugar for a week or two, add high-sugar fruits like apples, grapes, pineapples, banana and mangos back into your diet.

  1. Eat Every 3 hours Keep Up Blood Sugar Levels

If you blood sugar gets too low your cravings will be worse. Divide your main meals into smaller portions so you can eat throughout the day. Eating every 3 to 4 hours will work well for the average person. If you are eating many small meals be sure you don’t overeat- keep track of your calories in a notebook or on an app like MyFitnessPal.

  1. Eat More Lean Protein

Protein is filling and satisfying to eat. If you find yourself struggling with sugar cravings or just recently cut out sugar, add more lean protein to your diet. Some healthy sources of lean protein include:

  • Lean Meats (chicken, turkey, lean beef, fish, pork chops)
  • Eggs
  • Low Fat Dairy (yogurt, kefir, milk)
  • Whole Grain Breads
  • Legumes
  • Soy
  • Low Fat Protein Shakes
  1. Take a Chromium Supplement

Chromium is a metallic element that is important for human’s overall health. Chromium improves the metabolism by helping to regulate blood sugar through assisting insulin’s transportation of glucose. Since this supplement can positively affect blood sugar it may be helpful for those experiencing sugar cravings from low blood sugar levels. Talk to your doctor about this supplement to make sure it’s safe for you and to get any questions answered.

  1. Take a Vitamin B Complex Supplement

Another supplement that is helpful for dealing with sugar cravings is a vitamin B complex capsule. When a person has been eating simple carbs in the form of sugar for so long they often feel like they need to eat more to feel full. Vitamin B helps your body to metabolize carbohydrates more efficiently. Vitamin B complex supplements can often be found in many stores. It is better to use this supplement in the form of capsules rather than the powdered versions.

  1. Avoid Any Artificial Sweeteners

It is tempting to turn to artificial sweeteners when you are craving sugar. Sugar-free foods can taste sweet and are often sold as healthy alternatives to foods. Unfortunately, this isn’t the case. When a person consumes sugar it releases dopamine in the brain. Dopamine is a chemical reward and causes a very pleasant feeling.

However, dopamine is not released when artificial sweeteners are consumed. This means that the sugar craving isn’t satiated because as far as your body knows you haven’t consumed sugar. So, not only are artificial sweeteners unhealthy but they won’t satiate your cravings anyways. Avoid these chemical sweeteners as much as possible.  They can also contribute to bloating and we don’t need more water weight while we are trying to lose pounds.

  1. Add More Healthy, Fiber-Filled Foods to Your Diet

Just like lean protein can help curb sugar cravings, eating more fiber will help you feel fuller. The average American doesn’t eat enough of this nutrient so by consuming more fiber you’ll fight cravings while also improving your overall health.

Some great sources of healthy fiber are:

  • Oatmeal
  • Brown Rice
  • High-Fiber Cereals
  • Popcorn
  • Broccoli
  • Kale
  • Figs

Sugar cravings can be really difficult to deal with. You’re going to want to just indulge in that pint of ice cream, but keep on persevering! Once you get over symptoms of sugar withdrawal your palate will likely adjust and you’ll begin to enjoy naturally sweet foods like fruits and vegetables more.

More info on the effects of sugar and sugar withdrawal symptoms.

Rotating Your Green Vegetables

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rotate your greensEating the same vegetables is certainly better than eating no vegetables. However, a lack of variety in the greens you consume doesn’t just lead to boredom but can also have negative health effects for some people.

Rotating Vegetables is Important

It’s common knowledge that eating a variety of foods is the key to good health and vegetables are one of the most important food groups to eat daily. Though all vegetables are important, green vegetables are one of the most nutritious food for a few different reasons.

  • Green vegetables are packed with vitamins- primarily A, B, C, E and K
  • They are a great source of dietary fiber- soluble and insoluble
  • These vegetables support and strengthen the immune system
  • They help the body heal damaged cells
  • Eating them regularly will lower bad cholesterol
  • Green vegetables contain minerals and phytochemicals not present in any other foods

It is easy to eat the same leafy greens repeatedly, especially if you eat a lot of salads. Typically when someone finds a vegetable or salad blend they enjoy they tend to keep going back to it. This habit can lead to some unintended consequences.

Why You Need a Variety of Green Vegetables

There are two ways eating the same green veggies over and over is counterproductive to your health:

  1. You limit how much nutrition you can gain from your daily servings because the nutrients aren’t diverse.
  2. Some vegetables may be harmful in large quantities depending on your health. These you have to rotate.

Not all greens are created equal and some varieties have more nutrients than others. For example, iceberg lettuce is common in many store-bought salad blends and is often used in salads at restaurants and fast food joints. Iceberg is mostly just water and lacks nutrition, therefore eating this vegetable isn’t going to help you much as eating a variety of greens. Instead you should eat a variety of salad lettuces higher in nutrition and mix them all up. If you don’t rotate the green veggies you eat, you could be causing your diet to become deficient in minerals or vitamins like calcium or vitamin C.

Become familiar with what nutrients and vitamins are in the green veggies you’re eating. Look them up online on sites like Fooducate and the USDA’s Nutrient Database and you’ll be able to see the nutrient composition of the green veggies you eat regularly and which ones you could add to your diet. and  If you eat high-quality produce and a large variety you won’t need to take a lot of dietary supplements.

Although the vegetables you find at your grocery store or farmer’s market are all safe for consumption, eating the same produce over and over or eating one type of vegetable in very large quantities can cause health problems for some people who may not be aware of the potential issue. Let’s use spinach as an example.

Spinach is a very, very nutrition leafy green that is rightfully considered a superfood. It is common in salads, green smoothies and many other dishes. Have you noticed that your teeth may feel somewhat gritty or like they have a coating after eating spinach? This is because of oxalic acid. The average healthy person could eat a few handfuls of spinach a day without a problem. However, some people are more apt to developing kidney stones, a condition that eating a lot of spinach can exacerbate. Eating nothing but spinach or a large amount every day is what we are talking about. Most people would have no issue, just people with specific medical issues.  The problem: Many people may not be aware that they have these medical issues.

“It is now generally believed that the body can dispose of oxalic acid at even relatively high dietary quantities without trouble. Trouble arises for people who may have a genetic predisposition that impairs their bodies’ ability to process oxalic acid, so they may need to regulate their intake of it.

Some studies suggest that people with a history of heavy or recent antibiotic use may be at much greater risk from dietary oxalate. Many antibiotics can kill the flora that degrades oxalate such as oxalobacter, and lactobacillus acidophilus and bifidus. Oxalobacter is a human intestinal bacteria that can reduce the urinary oxalate concentration following an oxalate load.

Those with kidney disorders, gout, rheumatoid arthritis, or certain forms of vulvodynia are typically advised to avoid foods high in oxalic acid. For a normal healthy person developing kidney stones from a high volume of oxalic acid in foods is very unlikely.” – Rebootwithjoe.com

Should we avoid eating oxalic acid? No, we just have to be aware of our own health and understand what is in the green veggies we eat so that we can get the most out of them. Just like many things in life, too much of a good thing can be a bad thing in some cases. Always eat a variety of vegetables and leafy greens. This is especially crucial for those eating a vegetarian or vegan diet.

How to Rotate Your Green Veggies

Eating a variety of green vegetables is more than just buying a different lettuce the next time you go grocery shopping (though this is a good place to start). First you need to understand the different families of vegetables. Here are the 4 main families of greens you’re going to commonly use in green smoothies and salads.

  • Cruciferous
    • kale
    • cabbage
    • mustard green
    • broccoli
    • cauliflower
    • arugula
    • collard greens
  • Amaranthaceous
    • swiss chard
    • beet greens
    • lambsquarters
    • spinach
  • Asteraceous
    • lettuces (romaine, butterhead, etc.)
    • dandelion greens
  • Apiaceous
    • parsley
    • cilantro

When it comes to rotating your greens you don’t want to just rotate varieties within a family but also the families themselves. So, if you eat a lot of kale in your smoothies one week, try to use lettuces or spinach the next week. This also goes for salads you make or just any vegetables you use in cooking. Make a concerted effort to try a new vegetable every time you go grocery shopping.

The Benefits of Ginger

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Ginger is a popular spice used in Indian and Asian cuisine to flavor various dishes. While this spice is often considered savory and is used in many meat-based dishes, ginger is also used in candies, in baked goods and is popular in tea blends.

This versatile root has a lovely flavor and a tasty heat that isn’t too overwhelming. Aside from being pleasing to the palate, ginger is said to be packed with various health benefits.  When it comes to herbs and spices, there is no sure thing, but ginger’s benefits have been noted for centuries so it’s worth a look.

benefits of ginger

4 Potential Benefits of Consuming Ginger

Though the health benefits of ginger has been known in many cultures dating back to ancient times, a surprising number of Americans are in the dark about why this spice is so important.

  1. Ginger Can Help Your Body Fight Inflammation

Ginger is anti-inflammatory in nature and is especially useful for people with arthritis or other joint issues. In a study done by the Miami Veterans Affairs Medical Center and University of Miami, participants given a ginger supplement had a significant decrease in knee pain.

  1. Ginger May Help Fight Nausea and Morning Sickness

You may have heard that eating some ginger snap cookies during a car trip helps with motion sickness. Ginger has been known to help some people combat nausea, whether it’s sea sickness or morning sickness, for quite some time now. This analysis of studies showed that ginger helped to relieve morning sickness-related nausea without causing any adverse side-effects.

  1. Ginger Can Help with Blood Sugar Management

Ginger has been shown to decrease blood sugar levels and reduce the risk of heart disease in some patients with type 2 diabetes. This study showed that participants given just 2 grams of ground ginger per day lowered their blood sugar by 12%.

  1. Ginger Could Have Anti-Cancer Properties

There are studies involving ovarian cancer, prostate cancer and many other types of cancer that show the benefit of the use of ginger. For example, in a study done on ovarian cancer, tumors reduced in size and slowed in growth greatly. Doctors suggest that women should take a ginger supplement to reduce the risk of getting cancer. Of course this doesn’t suggest a cure, but a suggestion that ginger could be part of an overall treatment regime for some diseases.

Ginger is also very well-known to boost the immune system, reduce symptoms of illnesses like the flu or a cold, and soothe the stomach if you have indigestion.

How to Get More Ginger In Your Diet

There are a few different ways you can add more ginger into your everyday diet. Here are 3 ideas to get you started.

  1. Make a Nutrient-Packed Green Smoothie with Ginger

Green smoothies should already be a part of your diet as they are a great way to get enough vegetables and fruits into your diet. Adding ginger to your green smoothies are one of the easiest ways of getting more of the spice into your diet. You can either grate fresh ginger (1/2 inch piece, peeled) or use a powdered ginger. Try about a teaspoon to start with so it isn’t too overpowering.

  1. Drink Ginger Tea Every Day

Ginger tea can be a great alternative to your morning coffee or tea. Otherwise, try to have a cup of this tea once a day to get its benefits. Ginger tea is extremely simple to make at home. All you need to do is mix 2 teaspoons of grated ginger in 8 oz of hot water. Use 2 teaspoons of sugar or honey to taste. This tea is great to drink if you are feeling nauseous or feel a cold coming on. You can also buy ginger tea at the store though this is more expensive and, depending on the brand, may not be very powerful.

  1. Use Fresh Ginger In Your Cooking More Often

The easiest way to eat more ginger is to make a serious effort to add it to your recipes more often. Ginger goes well in a huge variety of dishes so the next time you are cooking a savory dish, add some grated ginger or powdered ginger. Ginger in soups and stews is a great idea for winter time or if you have a cold as the natural heat of ginger will warm you up (it’s great in Pumpkin and Squash soups).

Ginger is an amazing root spice that is equally delicious as it is healthy. You can find ginger root and high-quality ginger powders at most any grocery store in the produce and spice section. Make an effort to eat or drink ginger more often and see if the claims make sense to you.

Why Does Birth Control Medication Make Some People Gain Weight?

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One of the biggest controversies in women’s health is whether birth control causes weight gain or not.Many women complain that they’ve gained 5, 10 and even 20 pounds after getting on birth control medication. However, some studies seem to note that the pill and other types don’t cause weight gain. So, what’s going on here?

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Weight Gain and Contraceptives

In an extensive study review by the Cochrane Database there were no trials that showed any significant weight gain from birth control alone. Further studies can be found that support this theory. Yet many women still claim that getting onto the pill is what caused them to gain weight.

First off, it is very important to note that when it comes to side effects of any type of medication there are averages. These average reactions apply to majority of the population but there will always be outliers. In the case of birth control medication, these outliers could very well be women who have gained weight from a pill or shot. Also, I think that women know their bodies very well and that the limited time frame used in studies may not bear out all of the information.

With that out of the way, when it comes to weight gain the average woman isn’t gaining weight from just the birth control per say, but rather as a reaction to other side effects. There are 3 main side effects that could cause weight gain:

  1. Appetite Increase

There are certain hormones that affect how hungry you feel. You might call them “hunger hormones”. These include estrogen and progestogen. Both of these, when balanced correctly, will cause you to feel satiated once you’ve eaten enough. Unfortunately, when they are imbalanced you will feel cravings. This especially in women right before they begin their menstrual cycle. Birth control can cause a similar imbalance in these two hormones. If this happens you may eat more without realizing- thereby causing weight gain.

“The oral contraceptives that were developed in the past affected insulin resistance, and to some extent even the newer pills are able to elevate insulin levels. When these levels rise, the energy obtained from the ingested carbohydrates is distributed mainly to fat cells. As a consequence, weight loss is prevented, even when a diet is followed.

However, not all women who take birth control pills are predisposed to weight gain. This side effect of oral contraceptives is most frequently observed in women with an abnormal glucose metabolism. Insulin resistance should be analyzed if there are no other explanations for weight gain when taking birth control pills.” – Fitday.com

  1. Depression

While birth control isn’t going to outright cause depression, it can cause mood swings which can exacerbate already present feelings of depression, sadness, etc. A very normal reaction of those who are feeling a bit down or depressed is often to eat calorie rich foods (emotional eating). Eating junk foods, especially sugary foods, can release dopamine in the brain which lessens the sad feelings for a very short time. It’s easy to continue eating this junk food to try and feel better. Obviously, this is going to cause weight gain.

A secondary cause of weight gain relating to depression is just lack of energy or motivation. Even though getting off the couch and exercising is the last thing you feel like doing, it’s important to try and do it anyways. Living a more sedentary lifestyle will cause weight gain and other health problems.

3. Estrogen affects water retention and weight overall

Depending on how much estrogen is in the medication, you may experience water weight gain.

“Estrogen balance is essential for achieving and maintaining fat loss. In men and premenopausal women, too much estrogen — a condition called estrogen dominance — causes toxic fat gain, water retention, bloating, and a host of other health and wellness issues.” – Chatelaine.com

All in all, a birth control pill isn’t going to cause you to suddenly gain weight unless you are in that group of people who has an adverse reaction to the drug or it causes a serious hormone imbalance. If you do find you have gained weight and it correlates to the date you began taking a contraceptive, it may be that you are experiencing one of the 3 side effects above. If so, change your lifestyle and contact your doctor, especially if you feel like you are experiencing depression.  There are lots of options for birth control out there and another brand or form of contraception my work better for you.

How to Prevent Weight Gain Associated with Contraceptives

There are a few things to keep in mind if you are concerned about gaining weight after getting onto a birth control medication.

  • Track Your Calories

Since synthetic hormones in birth control can cause you to feel hungry it is especially important to track how much you eat. You may be surprised to find that you are eating more than usual despite not realizing it. Write down what you eat in a journal or use a calorie tracking app like MyFitnessPal.

  • Limit Simple Carbohydrates and Highly Processed Foods

Highly processed foods, primarily simple carbs with few nutrients, are unhealthy and will only lead to weight gain. You may find that while on birth control you crave sweet or salty foods and fast food more often. Since depression, anxiety and other mental health-related side effects are associated with contraceptives you could very well be tempted to indulge in sugar in an effort to feel better. Make a strong effort to change your diet to healthy, whole foods.

  • Ensure That You Eat Enough Fiber

The average woman needs roughly 25 grams of fiber per day but only eats about 15 grams, according to medical sources. Dietary fiber is important for your digestive tract as well as your overall health and helps with weight loss/weight gain prevention. Along with eating whole foods, make sure you keep an eye on how much fiber you are getting.

  • Exercise Regularly

Getting plenty of exercise, particularly cardio, will help you stay healthy and strong while on birth control. The American Heart Association recommends women get a total of 150 minutes of moderate exercise per week. You can break this down into five 30 minutes sessions. Alternatively you can do 75 combined minutes of vigorous exercise per week. Many good hormones you need are released after exercising, like serotonin and dopamine (more info).

  • Consult Your Doctor with Concerns

Every woman is an individual and can have different side effects from contraceptives. Some women have zero issues even after taking a pill for years. Others may experience significant mood swings, depression and anxiety after just a few months. It cannot be stressed enough that if you feel unusual you should speak with your doctor. Often times it’s as easy as switching to a different type of birth control for your issues to be resolved.

Birth control, whether it’s an oral contraceptive or a shot, can really benefit women by giving them peace of mind when it comes to a having a healthy sex life. If you feel like you need to be on birth control, make an appointment with your physician to discuss your options.