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Cydney lost 85 pounds

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Transformation of the Day: Cydney lost 85 pounds. Her boyfriend introduced her to the benefits of adopting a plant-based diet via documentaries, books, videos, etc. She decided to give it a try and loved how she felt. Eating right for her blood type and working out 3-4 days a week are also steps she took to transform her lifestyle. 

 Cydney before and after weight lossWhat was your motivation? How did you change your eating habits?
I was tired of not fitting in my clothes properly, feeling insecure, feeling fatigued, having constant migraines, and just feeling blah overall. I wanted to feel alive and confident. 

I met my boyfriend, who at the time was vegan. He showed me documentaries, videos, health books, etc., on why cutting out meat was beneficial. I watched What the Health, What’s with Wheat, Food Inc., Cowspiracy, and Seaspiracy. I also started to look into Dr. Sebi and plant-based eating. 

So I decided to give it a try. I started doing weekly trials and journaling the difference between when I would eat meat and when I wouldn’t. I really noticed how lighter I felt. My energy increased, I was less cranky, no migraines, etc. (I could go on and on) 

After six months, I was fully committed to not eating meat (except fish). I started to detox and cleanse my body to help flush it out. Over the next year and a half lost 85 pounds. (10% body fat and 11 inches) I am 5 feet tall and my starting weight was 230 pounds. I now weigh 145 pounds. 

 Cydney before and after weight loss

What was your workout routine?
I started working out 3-4 times a week, doing various workouts, including weight training, pole dancing, and yoga classes. 

How long did your transformation take?
It has been five years now. I started this journey on February 5th, 2016. Along this journey, I got pregnant in 2019 and regained 70 pounds. However, I was able to lose 60 since then! 

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve learned so far is that quick fixes and shortcuts don’t last. You have to do what works for you and what’s best for your body/blood type.

What advice would you share with women who want to lose weight?
My advice to women is to stop looking for quick fixes. Also, if you can, figure out your blood type. Take a blood type test and try eating for your blood type. I believe that different things work for different people, and there’s no “one size fits all” when it comes to diet and exercise. 

Instagram: @iamthickfit

 Cydney before and after weight loss

Keto Mistakes: Are You Actually Ketogenic or Just Low Carb?

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Common Keto Mistakes

Google searches for “Keto” are at an all-time high. In fact, the search volume for “keto” in 2018 is exactly 100 times what it was in 2004, when Google first began tracking global searches.

So why has the ketogenic diet become so popular?

A keto diet is one where you consume more calories from fat and protein than carbs. This macro breakdown forces your body to deplete its energy stores resulting in ketosis (a process where your body burns ketone bodies for energy) and weight loss.

The potential benefits of a keto diet include, but are not limited to:

It’s no wonder keto is more popular than ever!

Unfortunately, many people aren’t really following a true ketogenic diet. You see, a keto diet is a low carb diet — but not all low carb diets are keto diets. Of course, this isn’t to say that low carb diets aren’t effective… they are VERY effective! But they won’t necessarily allow a person to reach ketosis.

So How Exactly Does a Ketogenic Diet Work?

A ketogenic diet is all about putting yourself in a state of ketosis. Now, if you’re unfamiliar with ketosis, you might be wondering, “What is that?” By reducing your carb intake to very low levels, your body’s cells will no longer have lots of carbohydrates to convert to glucose and burn for energy. So instead, it will begin burning fat for energy, which produces ketone bodies. Your body will then use those ketone bodies for fuel.

“Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy. Generally, ketosis occurs when the body is metabolizing fat at a high rate and converting fatty acids into ketones.” – Wikipedia

Here’s the tricky part: it’s not enough to simply commit to a low carb diet. To properly execute a true ketogenic diet, you must change your intake of all three macronutrients.

Specifically, the typical macro split to aim for is approx.…

  • 70-80 percent fat
  • 15-25 percent protein
  • 10-5 percent carbohydrates

keto food pyramid

A 75-25-5 split is the most common. This is an extremely specific goal, which is why many people who attempt a ketogenic diet inadvertently end up practicing a low-carb diet instead of a ketogenic diet.

I must note that reaching ketosis may require a different ratio of fats, protein and carbs for each person. There is no perfect ratio that works for everyone and it can take a while for your body to adjust to a new primary fuel source.

So… what can you do to successfully reach ketosis? First, let’s evaluate some common mistakes to avoid.

Top 3 Reasons People Don’t Reach Ketosis

When you reach a state of ketosis, your body will maximize fat burning in powerful ways! However, many people who attempt a keto diet don’t actually reach ketosis. Here are the top 3 reasons why:

  1. Eating too many carbs.It’s not enough to be just low carb. You want to be VERY low carb. How low? No more than 20 grams of digestible carbs is a great start. (To put this into perspective, half a hamburger bun, a few bits of rice or pasta, and a small mini potato are all 20 grams of carbs… each. And…you wouldn’t be eating any of these on keto.) Most people fall between 50 to 20 grams of carbs per day depending on how low they have to go to reach ketosis.
  2. Eating too much protein.The good news is that you can eat more protein than carbs on a keto diet! The downside is that you still have to restrict protein to moderate levels in favor of eating more fat.
  3. Not eating enough fat. If you’re not used to a keto diet, a macro breakdown of 75 percent fat is a LOT of fat. For a 2,000 calorie per day diet, that means that 1,500 calories should be (healthy) fat calories.

NOTE: I can’t talk about all the great benefits of keto without telling you that there are potential issues. In my opinion, there are people out there who shouldn’t be consuming a diet that is %75 fat without being monitored by a doctor due to existing medical issues. Speak with your doctor and consider ALL of the pros and cons before adopting a keto diet. Just like any other diet, it’s not for everyone.

“A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.” – Harvard Medical School

keto healthy fatsSimple But Effective Tips to Reach Ketosis

First, it’s critical to track everything you eat and drink. Seriously. Don’t guess. Know.

There are many apps you can download for free that will help you track your caloric intake and macro breakdown. If you want to go the old-fashioned route, keep a pencil-and-paper journal of everything you consume. (Here is a free calculator to help you determine your macro ratios.)

This doesn’t mean you have to track everything you eat for life. After a few months successfully on keto, you’ll be better able to judge and measure the foods you’re consuming.

Also… it’s imperative that you still count your daily caloric intake. More fat doesn’t mean that you can eat endless amounts of fat. The timeless principle of creating a calorie deficit still applies.

AVOID foods such as potatoes, pasta, bread, rice, beer, donuts, candy, sodas, and juices. These foods are all rich in sugar and carbs. You don’t have to avoid all carbs. Fiber rich green veggies are great on a keto diet. You can also incorporate low glycemic index fruits, like raspberries and blueberries, into your diet. Many choose to avoid dairy as well, specifically milk, cream and half & half.

EAT foods that are high quality, healthy foods. This includes unprocessed meats, fish and seafood, eggs, natural fats, vegetables (that grow above-ground), some high-fat dairy products and nuts. If you are eating processed meat, read the label and look for hidden sugar. (Processed deli meat and bacon is often cured or processed with sugar, brown sugar, honey, etc)

DRINK water. This is your #1 priority. Drink it hot, drink it cold — just make sure you’re drinking water. You can also drink coffee, but skip the sugar. The same goes for tea. If you think you’ll have a hard time cutting out sodas and other drinks, try replacing them with bone broth! It’s hydrating and rich with nutrients and electrolytes!

BONUS Tips to Reach Ketosis

Just like any other diet, it’s a good idea to cook your own food and plan out your meals. Sure, it might take more time, but you’ll know exactly what’s going in your body!

Furthermore, low carb doesn’t mean low fiber! You can eat a lot of fiber on a keto diet. The good thing about fiber is that it leaves you feeling full. This will help reduce cravings for sweets and other sugar-rich, carb-filled foods!

Finally, be sure to avoid stress at all costs. Unnecessary stress can affect insulin and cortisol levels, which can actually make it difficult to lose weight and even lead to weight gain!

As with any diet, commitment to a routine and an eye for detail are key! It might take a few days (or weeks) for you to adapt to a keto diet, but once you experience the benefits of ketosis, the journey will have been worth it!

Keto isn’t “the magic answer”, but no diet plan is. Just like any other plan, it may not work for everyone, but it may work very well for many. Do you own research and make the best decision for your life.

7 Reasons Why You Should Be Doing HIIT

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7 reasons you should do HIIT

There is no magic pill when it comes to losing weight or getting in shape. Fortunately, there’s something even better: It’s high intensity interval training (HIIT). No, this isn’t one of those workout trends that will be outdated next year. Nor is it a workout designed by some exercise “guru” who promises you that you’ll have “six pack abs” or the perfect butt.

HIIT is a training technique that increases your metabolism, is quick and convenient, and requires absolutely no equipment. So…. what exactly is it?

What is High Intensity Interval Training?

HIIT refers to a training technique where you alternate between intense all-out effort followed by recovery periods. The high-intensity intervals allow your body to reach its metabolic limits while low-intensity intervals help prevent injury (and make the workout much more pleasant!).

For example, after a 10 minute warm-up, an HIIT workout might be 2 minutes of fast running at 5K pace followed by 3 minutes of easy walking. Repeat 4 times.

Here’s the exciting part: the principles of HIIT don’t only apply to running. This is a training technique that you can translate to your favorite workouts. HIIT can be applied to swimming, jump rope, cycling, weight lifting, kettlebells, various cardio exercises and plyometrics.

The important part is that you alternate intervals of high intensity and low effort. You pick the timing of the intervals and the exercises that work for you. The principle sounds simple, yet the results are profound.

Here are some of the surprising benefits of HIIT:

#1 You Could Burn More Fat

What’s the first exercise that comes to mind when you think of burning fat? If you’re like most people, you probably answered, “Running!”

It’s true: there are many health benefits to running. It’s one of the best exercises for heart health and can reduce the risk of cardiovascular disease by as much as 45%.In fact, runners have an average lifespan that is 3 years longercompared to those that don’t run. But as great as running is, steady state cardio isn’t the most efficient way to burn fat.

A 15-week studyconducted by the International Journal of Obesity showed that HIIT participants lost as much as 7.3 pounds while participants in the steady-state group gained as much as 2.7 pounds!

Why is HIIT so efficient? Because when you go to 90%-100% effort level, your body has to work harder to fuel your muscles with energy. In other words, your body burns more calories faster.

#2 No Equipment Required

You don’t even need a track! You don’t have to go to the gym. Simply go outside and start running. Find some space in your home and do rounds of push ups, squats, lunges and jumping jacks. In fact, if you already workout, you can use your favorite exercises into a HIIT workout. Nothing fundamentally changes except for strategic pacing/interval timing!

Of course, an HIIT workout canbe done at the gym if you want to perform HIIT on a stair climber, elliptical, or in the pool for example. In other words, the gym is optional and not required.

#3 Time Efficient

If you don’t have to drive to the gym, then you just saved yourself a trip with the tip above. But that’s not all — HIIT workouts don’t have to be as long as traditional steady state workouts to yield the same (or better) results!

According to the New York Times, just 10 minutes of HIIT can increase your cardiovascular endurance by 12 percent in as little as 6 weeks. Unless you’re absolutely addicted to running marathons, HIIT workouts are an excellent way to get your cardio in!

#4  More Exciting Workouts

There’s something about HIIT that can be invigorating. While long bouts of cardio on a machine can leave you feeling exhausted, out of breath, and worn out, HIIT workouts are a lightning bolt to your day.

HIIT is an excellent way to mix up your workouts and prevent burnout, boredom, or fatigue! You can do a variety of exercises in all kinds of combinations. You can also work at YOUR level of fitness, from beginner to advanced.

Do a quick search on YouTube for “HIIT” to see some of the awesome workouts that people have created.

#5 Metabolism Boost

Think about a car burning gasoline: which burns more fuel? A car on cruise control or a car constantly stopping and going in the city? Because the acceleration itself is what demands the fuel, the car in the city burns through more fuel than a car on cruise control on the interstate. The same is true with our bodies. High intensity levels near all-out effort demands a lot of energy, which results in more burned calories.

But HIIT also trigger something called excess post-exercise oxygen consumption(EPOC).More oxygen is needed to restore glucose stores and repair muscle fibers and tissues. The best part? As long as your body experiences EPOC (up to 24 hours after an HIIT workout), it also needs more fuel.

In other words, even while you’re resting after an HIIT workout, your body is experiencing increased metabolism. The very process of “recovery” demands energy. The harder the workout, the more beneficial the recovery period.

#6 Improved Heart Health

It’s important to remember that your heart is a muscle, too! In fact, it’s our most important muscle! Just like we can strengthen muscle groups such as our chest, back, arms, and legs, it’s also possible to strengthen your heart.

A study by the American Journal of Cardiovascular Diseasefound that women at risk for hypertension were able to decrease high blood pressure over a course of 16 weeks doing HIIT. Furthermore, subjects with stiff arteries noticed an improvement compared to those that performed continuous moderate exercise.

#7 Preserve Lean Muscle Mass

One of the favorite sayings of body builders is that, “Running is a gains goblin.”

While many people enjoy cardio for weight loss, there are others that are worried that cardio can burn through muscle fiber for fuel. In fact, Men’s Journal recently published an article called How Much Cardio Can I Do Without Losing Muscle?

A benefit of HIIT is that it incorporates both anaerobic (absence of free oxygen) and aerobic (available oxygen) phases. This means that the body will burn fat for fuel while preserving the lean muscle mass you’ve worked hard to achieve. Because steady-state cardio is catabolic in nature, it’s possible to lose both muscle and fat.

These are just some of the many benefits that HIIT workouts will provide. Short on time? Don’t enjoy long steady state cardio sessions on the treadmill? Worried about losing muscle mass? With high intensity interval training, you have no excuse. Now get out there and HIIT it!

Benefits of Eating More Citrus Fruit

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citrus fruit benefits

The citrus fruit family is vast, covering oranges, limes, lemons, grapefruits, etc. All of them, however, have two major things in common. First, citrus fruits are known to be quite delicious and offer a naturally sweet snack. Secondly, they are also immensely nutritious. Take your garden variety large orange, for instance. On average, It naturally packs more than the required amount of daily Vitamin C for an adult woman. Additionally, it has been found that organic oranges have more Vitamin C than conventional oranges. Speaking of Vitamin C, did you know that it influences the amount of absorption of iron in the body? The more Vitamin C there is, the more absorption of iron in the body from the food.

Of course citrus alone will not cure any condition or disease, but it does have potential health benefits. Here are some wonderful benefits of eating citrus fruit:

Calming Colds

For such a minor ailment, a common cold can be irritating and unbearable at the same time. A lot of medication exists to counter a cold, but in case you didn’t know, eating more citrus, preferably in amounts that provide 400 mg to 500 mg of vitamin C, can help lessen the effects that come with contracting a cold. It isn’t exactly curing, but it sure does help unclog the nasal cavities and make it all bearable, and in just a short time, you will be smelling the roses again. The flavonoids and anti-oxidants in citrus fruits also help the immune system.

Heart Protection

Citrus fruits such as limes, lemons, oranges, and grapefruits, offer a great source of flavonoids. However, they contain this flavonoid in its pre-dominant form, commonly referred to as hesperidin. The hesperidia in citrus fruits is credited with heart helping properties. Ideally, it helps boost the HDL cholesterol, which is good for the body, while helping to lower LDL cholesterol, which is bad for the body.

Aids in Weight Loss

Eating more citrus is additionally helpful in aiding weight loss. Citrus is naturally filled with fiber and water that can help you stay full and satisfied for a good length of time. Citrus can also be a great low cal snack. Half of a grapefruit is approx. 50 calories. According to a 2006 study, grapefruit was noticed to have an additional benefit.

According to a 2006 study published in the “Journal of Medicinal Food,” eating half a grapefruit before a meal three times a day is associated with significant weight loss. Groups of obese individuals were assigned to eat half a grapefruit, drink 8 ounces of grapefruit juice, take a grapefruit capsule or take a placebo capsule. The fresh grapefruit, grapefruit juice and grapefruit capsule groups reported greater weight loss after 12 weeks than the placebo group, suggesting that certain components of grapefruit facilitate weight loss and fat loss. – SF Gate

Sodium Reduction

Foods and dishes rich in sodium aren’t good in large quantities. Instead of going for salt and salty foods, why not opt for a bit more of citrus in the diet. After all, it is well established that citrus is also good in enhancing flavors, the same way salt does. Drizzle some lemon juice over your fish, chicken, salad, etc for acid/salt flavor.

Cancer Prevention

Apart from flavonoids, citrus is also known be a source of antioxidants. More specifically, a special class of antioxidants called limonoids has a particular impact on the body. Limonoids have been found to help protect the body against the various types of cancers, namely, cancer of the colon, skin, lung, stomach, and finally, breast cancer.

Other Benefits

In addition to these, there are other benefits to take note of. Regular drinking of orange juice lowers the risk of contracting kidney complications like kidney stones.

Studies have shown that potassium citrate supplements can slow the formation of kidney stones, but some people can’t tolerate the supplements because of gastrointestinal side effects. For those people, drinking citrus juices, which contain a natural form of citrate, may offer an alternative to the supplements. – WebMD

Also, if your eye health is somewhat questionable, you should start your hunt for citrus in oranges. It has been discovered that oranges contain a chemical called carotenoid, which is transformed into vitamin A in the body, conveniently, helping to prevent macular degeneration.

As it has already been discussed, citrus fruits contain quantities of fibers in them. Dietary fiber in general can help to prevent constipation via stimulation of digestive juices. Furthermore, flavonoid (hesperidin) is a good regulator when it comes to high blood pressure. Besides the flavonoid, there are quantities of magnesium in citrus fruits that greatly maintain normal blood pressure in the body.

Conclusively, citrus fruits are of immense importance to the body due to the many nutrients they naturally harness. If you live in a tropical region, feel free to grow your own citrus fruit trees and enjoy citrus all year long at your convenience. If you live in a colder climate and you can afford to, do your best to purchase organic citrus fruit or buy fruit grown by regional farmers so you can help support independent farmers (rather than large, multi-million dollar corporations). Enjoy fresh citrus fruit every day and try all sorts of new recipes, from smoothies, to salads to meat marinades.

References

6 Ways to Get Iron Without Eating Meat

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Many people go to the gym and pump iron to tone and transform their bodies, but let’s not forget that there is another type of iron that is good for our bodies. Iron, the nutritional kind, has immense benefits, but that doesn’t seem to stop iron deficiency from being a menace, affecting quite a large number of people. As far as the importance of iron goes, it is involved in countless bodily functions that guarantee your health in the long run. The NIH suggests that on a daily basis, adults should consume a minimum of 18 milligrams of the nutrient. (Here are the RDA’s iron guidelines based on age and gender)

While many recognize meat as a prime source of iron, it is important to know of other quality sources of the nutrient as well. Check out following foods and supplements for good sources of iron. Anemia is terrible and no one should have to suffer through it. (Speak with your doctor about anemia and iron deficiency. Don’t guess. Talk with an expert before you attempt to medicate yourself or regulate your iron levels.)

Kidney beans

Starting you off are kidney beans, which haven’t gotten the right recognition for being proper sources of iron. This is due to their hefty value in providing other nutritional benefits, giving you fiber, potassium magnesium, folate, vitamin B1, protein and more. Besides providing 15.1 mg of iron to the body per cup, they are also great help for keeping regular due to 16.5 grams of dietary fiber per cup.

Cereals for an “iron” breakfast

That’s right. Breakfast cereals have been found to come packing a lot of iron nutrition in them. It might not be as natural as other food sources, but the cereal manufacturers have taken it upon themselves to have their brands fortified with a good amount of iron to kick-start your day, every day. However, it is important to make sure that you make a good choice in terms of quality, sugar content and ingredients since not all cereals have the same iron capacity. Don’t be surprised when you find some that are lacking iron completely. Always read the labels before you make a purchase. Oatmeal is at the top of the list with 13.9 mg of iron per cup. Some good examples of cereals that pack a lot of iron are Whole Grain Total, All-Bran and Grape Nuts. Toss in some fruit for sweetness and you are all set.

Lentils

The lentils provide potassium, antioxidants, folates, and iron. In fact, it has 6.6 mg of iron per cup. Much like quinoa, lentils more often than not find themselves being included in a variety of recipes, making them quite versatile naturally. Add lentils to your home-cooked meals and you’ll be doing your body a huge favor. They are great in soups, burgers, salads, in pita bread or as a side dish.

Chocolate

Apart from lowering your stress levels and enhancing the brain’s cognitive abilities, chocolate can also offer a sweet source of iron. A bar of dark chocolate contains approx. 13 mg of iron (162 grams). Milk chocolate contains about 3.9 mg per cup. Just make sure that you keep that sweet tooth in check, as chocolate is not particularly low-calorie. If you’re going to consume chocolate, go for the more rich cocoa content like 85% cocoa, as this has less sugar and power-packs more health benefits to the body. Dark chocolate is the key. A little square or two will do at one time for a snack with the added benefit of iron.

Blackstrap molasses

Lastly, I want to suggest a sweetener that packs a lot of iron that you can use in recipes, tea and smoothies. Blackstrap molasses has 3.5 mg of iron per tablespoon. It also contains calcium, copper and manganese. Drizzle a little over hot cereal. Use it in a marinade. Just be mindful of the sugar content. (More info)

iron sources vegetarianIn addition to these foods, you can also obtain iron from soy beans, quinoa, grits, chickpeas, seeded bagel, tomato paste, sweet potatoes made into gnocchi, tofu, raisins, maple syrup, kale, spinach, dried apricots, etc. If you have a tough time remembering what foods contain iron, simply do your research, make a list and take that list to the grocery store with you.

Of course… Iron supplements

As it turns out, that supplements also offer great benefits when it comes to getting enough iron. If you would prefer to take them, you have more than enough these days. However, the final result of having to turn to supplements may simply mean that you’re not eating an iron-rich diet. There are extreme cases for adults where one needs to take iron supplements during pregnancy, during illness or while dealing with heavy period. In such cases, you need expert advice. Your doctor/medical professional will direct you accordingly on which iron supplement you will take and on which dosage.

Iron supplements include, Elite Iron, Feosol, Femiron, Hemocyte, Fergon iron supplement, Bifera and Auryxia. Again, speak with a doctor before trying to self medicate. There are side effects, the most common being constipation.

There are supplements and meat-free foods that one can opt for in order to boost his/her iron intake in the body, conveniently avoiding iron deficiency. Now that you know how to get more iron in your body, it’s time to start implementing these foods and supplements regularly.

References 

  • http://greatist.com/eat/surprising-foods-high-in-iron
  • http://www.everydayhealth.com/pictures/foods-high-in-iron/#07
  • http://www.mayoclinic.org/drugs-supplements/iron-supplement-oral-route-parenteral-route/description/drg-20070148

6 Easy Ways to Eat More Plant Foods Without Going Vegan or Vegetarian

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eat more veggiesThe astounding benefits of reducing meat consumption and increasing plant-based nutrition are persuading many people to give vegetarianism and veganism a go. However, you don’t need to make a big dietary commitment to get the huge benefits of a plant-focussed diet.

Making changes to your diet can seem stressful, however, if you take it slowly and do it one step at a time it can be simple, easy and fun. Gradual experimentation, finding what plant-based foods you like and learning different cooking and preparation methods all take time. In this article, I will share with you some gentle ways to successfully and strategically increase plant-based nutrition for you and your family.

Flavour and Texture

The taste and texture of food is really important. Working out what you find satisfying currently will help you introduce similar plant-based alternatives. Do you like crunchy foods? Spicy flavours? Soft comforting textures?

Think about what you like about your current meat-based favourites and see if you can replace or reduce the meat. A simple internet search will reveal appetising plant-based alternatives to many favourite dishes and snacks.

The more satisfied you feel with your plant based dining the more willing you will be to experiment further. If you make or buy something you don’t like, don’t feel like you have to eat it. Forcing yourself, or somebody else, to eat something that isn’t enjoyable causes more harm than good in the long run.

Food should be enjoyed and everybody’s preferences and tastes are different. Experiment, investigate, research and most importantly enjoy your food adventures.

Timing is Key

If you would like to adapt your own dietary habits or influence those around you, it is crucial to make your changes carefully. Changes to long established habits naturally provoke emotions of uncertainty, anxiety and even fear. Choose times and places which are low-stress, comfortable and relaxed to propose change to your family, significant other, etc. You and your loved ones will be much more tempted to try something new and intriguing when you are feeling happy and hungry! Find a time that is ideal, not Christmas, vacation or a high stress time.

Keep in mind that gradual changes are more sustainable than trying to change too much, too quickly. Take time to plan and research one or two new food items or recipes per week and make note of what works and what needs to be worked on!

#1: Fruity Fun

Fruit is naturally sweet and easy to prepare and consume. You can make it more enticing by eating a variety of different fruits, mixing up flavours and textures and adding a scrumptious sauce (made with things like mint or cocoa powder).

Chocolate is a powerful and delicious superfood (when consumed without sugar) and mixing some raw cacao powder with date paste and coconut oil makes an amazing 100% healthy chocolate sauce. Smothering fruit in guilt-free chocolate sauce could double your enjoyment of this healthful treat. Try adding some protein in the form of tasty toasted nuts to add a flavorful and decadent edge to this satisfying snack.

#2: Juice it up and Smoothie it Out

Making smoothies and fresh juice at home is probably the easiest and quickest way of getting some extra plant nutrition into your diet. Avoid store-bought drinks as they usually add some kind of sugar or the nutrient content is affected by pasteurization. Focus on vegetables not fruit – as fruit proportionally contains a lot of sugar when you make it into a liquid form. Juicing is a great way to add nutrients, specifically antioxidants, to your diet but the extraction process removes fibre which has many positive health benefits. Don’t assume you can just drink a few juices and be nutritionally balanced!

#3: Get Dippy

Dipping is a lovely way to get intimate with your food; you can cut up a wide variety of crunchy vegetables and dip them into seedy/nutty sauces or flavourful dips. How about tomato slices spread with homemade chilli peanut butter? Easier to make than it sounds… Simply put some peanuts and a fresh chilli into a food processor till smooth. Cut up your veggies while you wait. Dip and veggies is delicious and an easy snack to carry around. Home-made nut butters are satisfying to both make and eat – also they are much cheaper and healthier than shop brought versions.  You can spread or dip raw veg into a wide variety of simple yet extravagant sauces meaning you never get bored. There are lots of great recipes online.

#4: Days of the Week

Depending on your routine, it may work for you to have one or two days a week that are meat-free. Having specific times set aside will create focus and help you plan to make something tasty. Gradually increase the number of meat-free meals until you find a balance that works for you.

Reducing you meat consumption has significant health benefits and it also means meat will become more of a treat. It will also be more of conscious choice you are making when you consume it rather than an unconsious habit. When you do eat meat, chose the highest quality possible (grass fed organic) and stay away from the more toxic processed meats which have a greater adverse health impact. Do your own research on factory farming, the use of antibiotics, etc.

#5: Spotlight your Veggies

The traditional “meat and two/three sides plate” approach to menu planning puts meat in the spotlight as the main source of flavour and enjoyment. Get out of this mental habit by trying out meals which highlight a specific vegetable or flavour combination instead of meat.

Mushrooms, nuts and seeds can be prepared in ways that give a meat like quality and even a smoky meat-like taste. Herbs and spices can provide a vast array of different tastes to satisfy your palette and highlight vegetables as the focus of a meal and not simply a side dish.

#6: Vegetable Variety

A lot of people have negative associations with vegetables and salads. Over-cooked broccoli, undercooked beets and soggy Brussel sprouts are the subject of vegetable nightmares! Just because your grandma used to cook the life out of vegetables doesn’t mean you can’t find tastier and healthier ways to enjoy them.

Steaming is an excellent way of preserving nutrients, texture and flavour. Stir-frying is another way to rapidly cook vegetables which keeps nutrients in-tact. Salads can be made so much more exciting with a fresh herb dressing, a variety of textures and flavours you enjoy – garlic, lemon, carrots, avocado, almonds, spinach and black pepper anyone? Variety is the spice of life.

Experimentation is Key

There is a such a wide variety of vegetables, flavours, textures and cooking methods to try that you will definitely find lot of plant-based foods you like… and most probably some you like less! Simply and gradually eat more of the plants you enjoy.

Finding ways to add more plants into your diet has so many health benefits it really is worth taking the time to do it in an enjoyable and tasty way. You might be surprised and what you like and how you feel after a hearty vegetable focussed meal.

Note: There are medical conditions for which eating more vegetables and roughage (fiber rich greens) can cause issues with digestion. If you feel worse when you eat certain vegetables, especially raw veggies, you may need to talk with your doctor about that.

References
http://farmsnotfactories.org/articles/10-easy-ways-to-reduce-your-meat-consumption/

www.slowfood.com/slowmeat/en/the-meat-we-eat/why-cut-down-on-meat/

www.sustainabletable.org/794/should-you-eat-less-meat

www.onegreenplanet.org/vegan-food/5-must-try-vegan-alternatives-for-the-die-hard-meat-eater/

The Benefits of Flaxseeds

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benefits of flaxseedsFlaxseed, also known as linseed, is a plant grown for food and fiber. You can often find them in the bulk section of your local supermarkets, in health food stores or online. Flaxseed generally comes in whole and ground versions as well as brown or yellow (golden). Be warned that whole flaxseeds will pass through your body undigested so in order to gain the most benefit you will need to buy them ground (flax meal) or grind them yourself. You can grind them up in a Nutribullet or coffee grinder for example. You can also get benefits from flaxseed oil, but in the article we focus on the seeds.

There are a lot of reasons to add flaxseeds to your meals and smoothies but here are some of the main benefits.

  • Flaxseeds Help Reduce Hypertension

Hypertension, also referred to as high blood pressure, is a serious health concern for men and women like. Hypertension leads to narrowed blood vessels which increases the risk of heart disease, kidney disease, Cushing’s, hyperthyroidism and adrenal gland disorders. This study published by the Natural Medicine Journal showed that flaxseeds caused the “largest decrease in blood pressure every shown by any dietary intervention”.

  • Flaxseeds Can Help Disrupt Cancer Cell Growth

Flaxseed is thought to prevent cancer risk by disrupting or stopping cancer cell growth. So far, studies have shown that breast, prostate and colon cancer are the only ones that seem to be affected by flax. Studies on animals showed that flaxseed also prevented overall tumor growth but this has yet to be tested on humans. At the moment it is believed that the plant’s omega-3 fatty acid or ALA is what is largely responsible for disrupting cancer growth.

  • Flaxseeds Reduce Postmenopausal Hot Flashes

Women who experience hot flashes from menopause could find significant relief by adding a minimum of 2 tablespoons of ground flax to their diet every day. Some women have seen close to a 60% drop in the severity of their hot flashes as well a 50% cut in the number of hot flashes they experience. Consult your doctor before adding flaxseed to your diet as a method for hot flash control. Do your research.

  • Flaxseeds Improve Metabolic Syndrome and Imbalances

Flaxseeds can also be added to the diet to help improve metabolic syndrome. Not many studies on metabolic syndrome and flaxseeds have been done on humans but there is evidence that the seed’s positive effect on the cardiovascular system will also help with Metabolic Syndrome. This website references a study that did show a 20% decrease in metabolic syndrome symptoms after study participants added 30 grams of ground flax to bread per day. The study also concluded that despite an additional 30 grams of flax being added to the diet, there was no weigh gain related to eating flax.

  • Flaxseeds Help in Preventing Depression

Another benefit of consuming ground flaxseeds on a regular basis is that it has proven to be beneficial for treating depression. The 2 major components in flaxseed that are so therapeutic are omega-3 polyunsaturated fatty acids and alpha linolenic acids (ALAs). These fatty acids and ALAs may help to treat neurological and psychiatric problems including, but not limited to, depression. You can read more about flaxseeds effect on depression here.

Even if you don’t have depression, flaxseeds should still be added to maintain overall wellbeing and to combat the effect of stress on the body. It would also be a great preventative measure to add flax to your diet, along with vitamin D, in the winter months when you don’t get much sunlight and are apt to develop Season Affect Disorder or S.A.D.

Ground flaxseed is popular for breakfast foods and can be used to replace other seeds like sesame. Grind up flaxseeds and add a couple tablespoons to top off your yogurt, fruit salad, cereal or muffin. You can add ground flax to many smoothies or meals, as it doesn’t have an overpowering taste and may be used in sweet or savory meals.

Considering all this, having 2 tablespoons of ground flaxseeds per day could cause a significant health boost.  There are no guarantees, but try adding it to your diet for a few weeks and see how you feel. If you believe that you may be lacking in nutrients or have a health condition, consult your doctor before adding flaxseeds. This is especially important for women who are pregnant or breastfeeding when it comes to any dietary changes. Check out this website for some ideas on using flaxseeds in recipes.

What is the Ketogenic Diet?

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Note: Talk with your doctor before starting ANY diet/weight loss method. It’s important to educate yourself about any potential risks whenever you consider a diet. Going Keto/Ketogenic/Low Carb may be a great choice for someone else, but it may not be the right choice for you.

ketogenicThere has been quite a low-carb craze over the past few years and that only seems to be growing in popularity. A growing number of people want to know more about what they are eating and its effect on the body. Perhaps they are younger people doubting how healthy the average American diet is or the older generation looking for an answer to their health problems. Recently, there has been a buzz about how low carb diets, and American diets in general, should include more healthy fats.

“People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows…

By the end of the yearlong trial, people in the low-carbohydrate group had lost about eight pounds more on average than those in the low-fat group. They had significantly greater reductions in body fat than the low-fat group, and improvements in lean muscle mass — even though neither group changed their levels of physical activity.” – The NY Times reported on this study.

One low-carb style diet under a lot of scrutiny and gaining a lot of fans is the ketogenic diet. While some people wholeheartedly back the benefits of this way of eating a Low Carb/High Fat Diet/Moderate Protein, it seems as though an equal number or more people claim it’s unhealthy.  Most of this criticism is tied to old criticism about low carb diets, like the Atkins plan and the notion that “Fat is Bad”.

“Diets low in carbohydrates and higher in fat and protein have been commonly used for weight loss since Dr. Robert Atkins popularized the approach in the 1970s. Among the longstanding criticisms is that these diets cause people to lose weight in the form of water instead of body fat, and that cholesterol and other heart disease risk factors climb because dieters invariably raise their intake of saturated fat by eating more meat and dairy.” – Source

Like so many diets that contradict what is traditional or what is in a government food pyramid, keto diets are largely misunderstood – even by doctors- mostly due to a lack of research. Serious, adverse reactions have been seen in people using a Keto diet and some see it as a treatment for disease more so than a diet that should be used for weight loss.

History of the Ketogenic Diet

Though it may be in the spotlight right now ketogenic diets certainly aren’t new. In fact, the ketogenic diet was developed in 1924 by Dr. Russell Wilder as a treatment for epilepsy. Despite being very successful, the ketogenic diet unfortunately wasn’t able to maintain its popularity as anti-seizure medication took over in the ‘40s. Many people felt that a pill was an easier fix than a diet.

To this day there are many people that successfully use the ketogenic diet to maintain their epileptic condition and prevent seizures from occurring. One organization that promotes this diet for epileptic conditions is The Charlie Foundation which has been successful for 21 years now.

For the non-epileptic, the ketogenic diet still holds a lot of promise as a means to weight loss and overall improved health. I must note however, that in my opinion this diet is not for people with blood sugar issues, diabetes, kidney issues or cirrhosis of the liver. Not everyone can drastically reduce their carbohydrate intake or eat a diet that is rich in fats. For example, if you are on insulin or blood sugar medication and you remove all carbs from you diet, that could be a serious problem.

It is a drastic change for most people, illness or not, so please make a doctor’s visit before embarking on this way of eating. I have seem commentary online from people with diabetes or pre-diabetes and insulin resistance who sing the praises of Keto. However, I can’t recommend it universally due to the potential risk.

How does it work?

When you are on a Keto diet, your body uses fat (lipid energy) instead of glycogen from carbs/sugars as fuel for the body.

“What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body’s normal, everyday functions.” – Bodybuilding.com

Benefits of the Ketogenic Diet

There are a lot of benefits people find when they change to a ketogenic diet. The following are some of the most common.

  • It Reduces Appetite

The combination of protein, healthy fat, lack of grains and low number of carbs means you feel satiated more quickly and for longer. Many studies (see below) find that participants on the keto diet never complained of hunger, despite eating less.

  • It’s More Effective for Weight Loss

Ketogenic diets are incredibly successful for healthy weight loss as going into Ketosis causes your body to use fat as energy. Many people find that they begin losing weight very quickly even without exercise.

  • Visceral Fat is Greatly Reduced

Many diets can help reduce subcutaneous fat, like the jiggle on your legs and arms, but few are as effective as getting rid of visceral fat. Visceral fat is the dangerous fat on the abdomen that surrounds the organs.

  • Increase Good Cholesterol

Not all cholesterol is bad. HDL is actually a lipoprotein that carrier cholesterol away from the body and towards the liver where it can be used or excreted. Traditional diets increase LDL which does the opposite of HDL. (more info)

  • Naturally Improves Blood Sugar

Carbs break down into mostly glucose which increase insulin and blood sugar. By keeping carbs to a minimum and obtaining them only from plant or animal sources, blood sugar levels don’t experience spikes.  This is also the reason why people with blood sugar issues have to be careful and seek a doctor’s care when trying a Keto diet.  If their blood sugar drops too rapidly, that could be a serious health issue.

  • Lower Blood Pressure

Hypertension is dangerous as it increase the chance of stroke, heart attack and organ failure. Studies have shown that those who eat low carbs have lowered blood pressure. (more info on this from WebMD)

  • Helps to Heal Brain and Mental Health Issues

The brain physically and psychologically improves on low-carb diets like keto. This diet provides the brain with ketones which it can burn. Glucose is provided naturally by the liver. The epilepsy example given early is excellent proof as to how healing ketogenic diets are for the brain. (more info)

Ketogenic and low-carb diets have been studied quite extensively and in nearly every study they come out on top as more beneficial for the participants. You can find a reference list to ketogenic/low-carb studies by clicking here.

Pursing any type of new diet, particularly one with dietary food group exclusions, requires research on your part. It is always a good idea to consult your doctor before starting a new diet. He/she may point out concerns you had not considered based on your unique situation. If you have questions about this way of eating, you may want to find a dietitian or nutritionist who has some experience with low carb diets and general nutrition. There are also books on the market to help those who want to learn more about going Keto. There is no one size fits all plan, so do your research.

affiliate links

I’d talked about the benefits a lot, so let me present some balance. Here are some articles that talk about the pros and cons of Keto and Ketosis:

Note: Again, this is not a plan I would suggest for diabetics, people with kidney issues, those with high cholesterol or people with other serious medical issues without doctor’s approval. (This is my opinion and I’m not a doctor.) It’s important to educate yourself about any potential risks whenever you consider any diet plan. 
Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this website. The information provided in this site is believed to be accurate based on the best judgment of the author/individual member posting. However, you as the reader must be responsible for consulting with your own health professional on  matters raised within.

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.

What is Fasted Cardio?

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Will Cardio On An Empty Stomach Accelerate Your Weight Loss and Fitness Efforts?

Fasting in general is a somewhat controversial subject. Either experts are against it or support it being done as part of an overall wellness regime. Depending on what you are trying to achieve, periodic fasting may actually boost your results. There are some studies and books out now that are all about the potential benefits of fasting from time to time.

One very popular exercise for fat loss is fasted cardio. This technique is by no means new, but it is once again entering the spotlight as some of today’s popular diets actually favor intermittent fasting.

what is fasted cardio

What is Fasted Cardio and How Does It Work?

Fasted cardio is essentially any type of cardiovascular exercise done on an empty stomach. The only difference between regular cardio and fasted cardio is the fasting portion. You can continue doing your regular cardio routine, just skip breakfast and workout first thing in the morning.

The theory behind fasted cardio is that your body will burn fat stores since your stomach is empty. The human body will first use up energy from the food it’s recently consumed, so if that isn’t available it must get its energy from storage. One study featured in the British Journal of Nutrition showed that those who practiced fasted cardio burned 20% more fat than those who had eaten.

“Fasted cardio in the morning is effective because as you sleep and fast overnight your body conserves its precious carb stores and leans toward mobilizing fat for fuel. The story doesn’t end here, however. Your body also breaks down amino acids into glucose overnight, so fasted morning cardio mobilizes more fat and potentially more amino acids for fuel, which isn’t ideal if building muscle is your primary goal. This isn’t a huge problem as long as you consume a fast-digesting protein like whey, along with some slow-digesting casein, after your cardio.” – More great info on this topic from Bodybuilding.com

However, there have been other studies that show no change between fasted and fed participants. Additionally, this study showed that fasting prior to exercise may negatively affect performance as the day goes on.

While there have yet to be studies done specifically on the effects of fasted cardio on trained athletes, many personal trainers have theories that this type of exercise is best suited for those who are already fit. While very little change from fasted cardio may be witnessed in people who are severely overweight, this little change can mean all the difference for a person with low body fat needing to fix some trouble areas.

Deciding whether you should do fasted cardio is really up to you. If you already have a low body fat percentage but are having trouble slimming your thighs, working out on an empty stomach may be just what you need. If you are just beginning your weight loss journey and are 20+lbs overweight you may feel disappointed if you fast and don’t notice increased results.

My advice: Do your cardio workout when you can and focus more on the intensity of your workouts!  If fasted cardio works for you, great.  If it doesn’t, you can still lose weight.  What you EAT in terms of healthy food is more important in terms of the overall weight loss equation.

Is Fasted Cardio Safe?

Like almost every exercise technique or regimen out there, fasted cardio could be unsafe for some people. If you are going to pass out if you don’t eat at least 30 min before you workout…then that’s a problem. If not done properly you could lose muscle mass, cause potential physical damage or simply just burn yourself out by being tired and feeling weak when exercising.  It’s not for everyone…but it’s also not new and there are tons of people who will tell you that it’s perfectly safe and they’ve done it for years.  I can’t tell you for sure.

Some important tips to keep in mind include:

  • Don’t do fasted cardio if you are feeling hunger pangs.
  • Don’t do fasted cardio if you are pregnant.
  • Don’t do fasted cardio if you have a serious health concern like diabetes. (Talk to your doctor about how to maximize your fat loss with exercise.
  • Drink water before, during and after your cardio workout.
  • Your next meal – Aim to drink an easily-digestible protein shake right after your cardio or a meal with protein.
  • Eat a good meal 2 hours before bed if you plan to do a fasted cardio session the next day.
  • Take the time to properly warm up and cool down.
  • Fasted cardio works best when you on a very structured eating regime that keeps your fasted cardio in mind so that you are well fueled all day.

It is important to listen to your body when trying out any new type of exercise. If you don’t feel right during or after exercising, such as fatigue or excessive soreness, stop what you are doing and reevaluate your technique. Some people simply find that fasted cardio doesn’t work for them and can actually hinder their results. Don’t force yourself to do something just because other people get results as you may end up harming your body.

How Can I Start Doing Fasted Cardio?

The easiest way to start doing fasted cardio is to knock out that portion of your workout in the morning. Since your body is in a fasted state within 8 to 12 hours of not eating doing this exercise before breakfast is ideal. After your cardio workout it is a good idea to wait an additional 30 minutes before eating a real breakfast, but you can grab a protein drink or make a low calorie protein smoothie. Once you do eat breakfast you should eat a meal high in protein to help replenish your muscles.

Fasted cardio is a simple concept that many find to be beneficial, if done right, for fat loss. It may be especially helpful for those who have hit a plateau or want to really tone up before an event. Keep the tips on safe fasted cardio in mind and if you ever feel weakness or as though you are losing muscle, stop.

More info: