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Leilani lost 50 pounds

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Transformation of the Day: Leilani lost 50 pounds. This busy mother of five told us how she released the weight by making healthy meals, working out, and focusing on her goals.

Leilani before and after weight loss

Social Media:
Instagram: @his_almondjoy 

My name is Leilani, and I have five children. (22 yr old son, 17yr old daughter, 8 yr old daughter, and 7 yr old boy girl twins) I am a wife, mom, employee, and entrepreneur, so I fight to stay on track. However, the example I want to be for my family, friends, and myself is bigger than any distraction. 

What was your motivation? What inspired you to keep going, even when you wanted to give up?
My Motivation: I did not feel comfortable at the size I was, and I was ready to look n feel my best. 

My inspiration: I knew it was possible if I didn’t give up. I had some failed days, but I didn’t let those days turn into months. 

How did you change your eating habits?
I changed my eating habits by making healthy meals I love. I take my time with them, not rushing and making them taste exactly how I want. Also, I didn’t eat once the sun went down. 

I ate a lot of fruit. I snacked on fresh pineapples, cantaloupe, and watermelon all day. I also put lemon and limes in my water bottles. I love oatmeal and fruit for breakfast or a smoothie with almond milk. I had quinoa rice packed with broccoli, corn, onions, and peppers (sometimes with shrimp or without). I only had juice, soda, or a cake snack once every two weeks. 

Tell us about your workout routine.
I worked out 3-5 days a week. I did 20 to 40 minutes of cardio and 90 situps. 

What was your starting weight? What is your current weight?
My starting weight was 296 pounds (the heaviest I’ve ever been). My current weight is 246 pounds, and I’m still on my journey to be under 200 pounds. 

What is your height?
I am 5’7″. 

When did you begin your journey?
I started my journey on 5/1/2023. I reached 50 pounds lost on 6/29/2023. (A lil over eight weeks.) 

What is the biggest lesson you’ve learned so far?
The biggest lesson I learned is that your off days are not meant to make you feel like you can’t do it. Those days can show you your triggers so you can handle yourself differently next time. Don’t let YOUR FEELINGS control you. 

What advice would you like to share with women who want to lose weight?
I advise anyone trying to lose weight to PRAY for what you seek because some of the hardest things we will do can not be done alone. That spiritual push will get you over the threshold every time. Ask and see. If it seems like you are hitting a wall, you still need to learn something so your foundation is not weak. This has worked for me.

Kiana lost 72 pounds

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Transformation of the Day: Kiana lost 72 pounds. She lost the weight with cardio, weight training, low carb meals made up of lots of whole, healthy food. As a therapist, she learned a lot about self-shaming, self love and confidence on this journey. Her hard work has paid off and she’s getting ready for her first Bikini Competition in September.

Kiana before and after

This fitness journey of mine has been the best roller coaster ride of my life! When I started in August 2017 it for the LAST time. (I’ll be real, I have lost weight before.) I made a promise to myself NOT to give up. I commited to just being consistent for one year.

What was your motivation?
#LetsjustseeKI became my mantra on challenging days. In the beginning, everyone and everything was where I found my motivation; my husband, my future kids, for hearing the “dang girl I see you” comment under my picture, etc.

It took me 2 months to realize that I was worth working out for! It took me another 3 months to realize what Jay-Z really meant when he said, “You can’t heal what you don’t reveal”. It takes hard WORK to go to the gym, or for a run and practice mindfulness. (I’m talking no headphones on a treadmill or sitting in your own thoughts in the sauna). It took another 2 months for me to have the audacity to make myself my own fitness goal! (Like… if that one guy from The Apprentice is President, why can’t I have abs?”) Here we are here 11 months later. I’m 72 pounds down and I’m prepping for my first Bikini Competition in September 2018.

How did you change your eating habits?
When I finally learned that it’s 80% what you eat and 20% working out, I knew my real growth would be in the kitchen. I began eating a low carb, high protein diet with lots of vegetables. I largely used the following portion sizes for my meals; 4-6oz of protein, 2 oz of carbs and 1-2 cups vegetables. For snacks, I kept to vegetables, fruit and protein bars.

What did your workout routine look like?
I work out 5-6 times a week. I do an 1 hour of cardio broken down into 30 minutes of fasted cardio in the morning and 30 minutes of cardio after weight training in the evening.  For weight training, I focus on specific areas of my body each day. For example, I do legs and abs Monday, Wednesday and Friday. I focus on back and chest on Sunday, Tuesday and Saturday.

What was your starting weight? What is your current weight?
My starting weight was 220 pounds and my starting clothing size was 16-22. My current weight 148 pounds and my clothing size ranges from 0-6. I’m 5’5″.

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve had to learn (and that I’m still working on) is that losing weight and gaining muscle is way easier than gaining confidence or self-love. In my mind, that would have come automatically but it didn’t. As a therapist, I talk to my clients all the time about the power of the brain. This weight loss journey has showed me how deeply I was in patterns of self-shaming. I realized that until I loved myself, nothing would ever be enough. Each day, I remind myself in kind ways that I am enough. Each day, I choose to take care of me in a healthy way.

The other thing I learned that was HUGE is Drink your water! I feel like no one really talks about how important water is in a weight loss journey.

What advice do you have for other women who want to lose weight?
I would tell other women to have the audacity to make yourself your own fitness goal! Also, comparison is the cousin of self-hate. Even if we all were the same weight and height, we would still look different. So, why would I think I can look like Angela Bassett. I just have to look like the best version of me. It’s the self-love we think the other person has that we are chasing.

Instagram: @lock_n_Ki

Kiana before and after

Veronica lost 25 pounds

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Veronica lost 25 pounds with a juice fast after watching the documentary, Fat Sick and Nearly Dead. Even though she lost weight in the past, after college her lifestyle and a stressful job let to weight gain. She is detoxing her body and her mind. Check out what she shared with us.

Veronica before and after

This is my second successful weight loss journey. I will give a short backstory. In August of 2013, I was the most depressed I had ever been in my life. It was my sophomore year of college. I was stressed about school and my grandmother had just died. I hated how I looked, and how my lack of self-esteem stopped me from attending events in college, making new friends or pursuing new romantic partners. I had no energy at all. I went to Texas State and there are stairs everywhere! I was always exhausted and sweaty, getting to and from class. I felt that nothing could be worst than the emptiness I felt.

Overnight, I ended up devoting myself relentlessly to a healthy lifestyle. I stopped eating fast food completely for 4 months. I didn’t cheat once. I also prepped my meals and exercised 5 days a week 1-2 hours a day doing HIIT. I drank at least half my body weight in water and got adequate sleep (7 hours per night). I lost 45 pounds in 4 months and maintained that weight loss for 3 years straight.

Now, fast-forward to my current story.

I starting working at Enterprise Rent A Car in Sept 2015. After I graduated college, I spent the whole summer unemployed because no one would hire me. Enterprise was the first company to give me a shot. The schedule was rigorous and I was working 50 hours a week (mandatory overtime). I immediately got burned out and over the course of working there for 8 months I gained 30 pounds. I ended up drinking more alcohol, either with coworkers or by myself. I was eating fast food 3-6 days a week. I was so exhausted at the end of a 10 hour day that I had no will to go to the grocery store, prep, cook, eat… and then get ready for the next day.

The weight packed on quickly due to my poor food choices and sedentary lifestyle. I had severe daily knee pain because of the weight gain. I was born with a deformity of my knees called discoid meniscus. Both of my meniscus were torn and I got surgery on only one knee. I had chronic pain with every step I took, which discouraged me even more from working out. I knew I could not and would NOT continue to live like this. Day after day, I just started to not look forward to the next day. I would dread waking up in the morning. My life started to feel like a big blurr… like I had no control of myself.

In December 2016, I watched the documentary Fat, Sick, and Nearly Dead, and two weeks after that I decided to do a juice fast. I was completely moved by the documentary. I began on January 1st 2017 and I am currently still on the fast (until March 1st). I do not eat any foods, only juice from fruits and vegetables. I am on day 36 of 60 days. I desperately needed to detox all the alcohol and toxins from greasy processed foods that were coursing through my body. I was no longer disciplined enough to just modify my diet and train hard. This has truly re-established my willpower and intrinsic motivation to live a healthy lifestyle and consume high quality foods.

This juice fast has also done complete wonders for my mind body and soul. My mind is so much sharper. I finally have mental clarity and my senses are heightened. I am exploding with energy! Fasting repairs damaged cells and helps better rid the body of dead cells. Also, it gives the digestive system a much-needed break.

All in all, since January 1st 2017 to Feb 1st I have lost 25 pounds. Nope, I did not have weight loss surgery.

I am 5’3″ and I weighed 190 pounds when I started. Now, I weigh 165 pounds. My goal weight is 140 pounds. I only work out about once or twice a week. I will increase my training frequency after my fast.

My advice for anyone on their journey: Meditate and then have a serious conversation with yourself about where you are, where you’ve been, where you see yourself, and most importantly what do you want for your life. Your life takes a completely different path depending on the status of your health. You have to have a deep and personal internal connection with yourself to even want to improve your health or any other facet in your life. People who think negatively of themselves will not want to do positive things in their life. The mind is extraordinarily powerful. You won’t learn to love yourself overnight, but getting the process started is what matters most.

Speak positive affirmations to yourself every morning. Time is passing us by every second, so why not grow and progress with the time. Remember that people make time for what they want. If this is truly important to you, you will do whatever is possible to implement healthy habits into your lifestyle. Give yourself the time that you don’t think twice about giving to others. Once the results start coming, you will more than likely become addicted to it. Do not be overwhelmed by having to lose 50 or 100+ pounds. It is absolutely possible! You just have to start and NEVER look back. We will be with you every step of the way supporting you.

I have done years of research on health and wellness and I would love to help any and everyone reach their goals for FREE. I do not sell products or promote any type of business. Please follow my IG account or message me on Facebook.

Instagram: @dzyre_7
Facebook: Veronica Pegues

More free info on juice fasting: Reboot with Joe

Detox Water: 30 Great Infused Water Recipes

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infused detox water recipes

Drink More Water! That is one of the pillars of weight loss and one of the top tips you’ll hear on your weight release journey. Why? Because cutting out soda, store bought juice and drinks that are full of processed sugar is key to weight loss and health.

What is Detox Water?

Detox Water is basically water infused with fruit, veggies, herbs, tea or spices. Some people also add things like apple cider vinegar, honey or agave. The thought is that while you are detoxing, cleansing or just transitioning your diet to a more healthy one for the purposes of weight loss, you will benefit from the “detoxing” benefits of the ingredients in these water recipes. It’s true, there are lots of benefits that can be derived from a number of ingredients, but simply putting a variety of natural additives in water will not detox your body alone. Do your research! Detox water is not an effective quick fix or magic elixir. However, infusing water can make it taste great and that is the MAJOR benefit, especially for people who have issues with getting enough water. Drinking more great tasting water is a win, whether your are trying to lose weight or just improve your overall health.

Helpful Tools for Making Infused Water

Ditch the sports drinks and flavor your water with nature’s goodness!

Cucumber Lemon Belly Fat Buster

Slim Down Detox Water – Cucumbers, Lemon, Grapefruit, Mint and Lime

Belly Slimming Detox Water – Cucumber, Strawberry and Basil

Chia Detox Water – “Chia seeds are gluten free and a good source of calcium and fiber.  They are also supposed to help curb your appetite.”

Lavender Lemonade – Made with dried lavender and agave or honey for sweetness. Amazing!

Blueberry Orange Detox Water


Mojito Infused Detox Water – Just Lime and Mint. Great for sugar cravings.

Sparkling Citrus Coconut Water – Instead of regular water, you can use coconut water. Here is an example. Choose the most natural brand you can find (natural ingredients).

Cinnamon Strawberry Detox Water – Cinnamon has antioxidant, anti-inflammatory, anti-diabetic and immunity-boosting properties. More info.

Green Tea Citrus Infused Water – Grapefruit, Lemon, Green Tea and Maple Syrup for sweetness.

Basil and Rose Infused Water

Infused water is like one of my absolute favorite things, esp with anything I can find in the garden or forage. In fact, I think one of my first posts here on IG was for some rainbow infused water (gosh that feels like so long ago now! 😳). Anyhoo… Made this infused water with some end of the season basil from the garden yesterday. I paired it with some rose buds and berries and a hint of maple and it was just incredible. I’m quite experimental usually, but never thought basil and roses would get along so well in one recipe. If you want to make this, just grab a jug or giant mason jar, fill it with some blackberries and blueberries (raspberries and strawberries were great too in another batch I made), a giant sprig of fresh basil or a big handful of fresh basil leaves, and a handful of edible dried rose buds (you can buy them in tea shops if you don’t have any on hand). Add a hint of maple for a delicately sweet version. Cover with cold water and let sit at least 30 mins, strain some of the water into a glass and enjoy 🌿🌸 I usually refill my jug with water throughout the day as you can infuse water more than once with the same batch of ingredients. In this photo I used a beautiful new infused water bottle sent to me by @DROPbottle for an awesome travel-friendly option + I loved how convenient it is because of the built in strainer and handle. My former infused water bottle was quite small in comparison so I was using it mostly for teas and such and making infused water in mason jars, but this one is a good size for doing stuff like this 💕. LOVE. #basil #infusedwater

A photo posted by Audrey Snowe (@unconventionalbaker) on

Blueberry and Sage Infused Water – Sage has antioxidant and anti-inflammatory properties.

Strawberry Mango Infused Water – Great for sugar cravings or soda cravings. All natural sugar.

Pineapple, Kiwi and Passion Fruit Water – Another great combination for sugar cravings.

Detox Ginger Lemonade – Made with Apple Cider Vinegar, Ginger, Honey and Lemon.

Turmeric Pick-Me-Up – Turmeric has powerful anti-inflammatory and anti-oxidant agents.

Beets and Pineapple Infused Water – Beets are high in vitamin C, fiber, potassium and vitamin B.

Cucumber, Lemon and Rosemary Infused Water – Very refreshing, like spa water.

12 Detox Water combinations from DiyNCrafts

seasonal-detox-waters-infographic-by-diyncrafts
Source: www.diyncrafts.com

10 Awesome Benefits of Eating a Plant Based Diet

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benefits plant based dietSwitching to a more plant based diet could improve your health. Luscious green leaves, voluptuous veggie and fabulous fruit help to prevent disease and increase your natural vitality. Find out how nature’s delicious goodies could even slow down the aging process, helping you look and feel fantastic.

You Really Are What you Eat

Your body is made from the food you consume so it makes sense that your diet directly impacts your wellbeing, right? Scientists are rapidly revealing that plants have a direct and significant impact on the DNA in every cell of the body. Plant-based compounds regulate and control our body at the most fundamental level via our DNA, this is the new sciences of nutrigenomics and nutrigenetics.

Evidence-based research clearly shows that eating more plants is the best choice you can make for your health. Here’s the low-down on 10 ways that consuming plants will provide you with benefits certified by Mother Nature herself.

Benefit #1: Prevent Heart Disease

It’s a sad fact that our diets contribute to the most common, yet preventable, diseases afflicting humankind. Heart disease is the leading cause of death worldwide and various studies have shown a link between the consumption of meat and an increased risk of heart disease.

A vegetarian diet is typically lower in cholesterol and higher in nutrients to support a healthy heart and lower blood pressure. The American Heart Association says “many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attacks), high blood pressure, diabetes mellitus and some forms of cancer. “

Benefit #2: Reduce Cancer Risk

The power of fruits and vegetables as chemo-preventive agents (protecting you from cancer) has only relatively recently been quantified and is becoming recognized as a vital strategy in lowering cancer risk. For example:

Young women who eat four or more servings per week of raw or lightly cooked cabbage — such as coleslaw or steamed sauerkraut — may significantly reduce their risk of breast cancer later in life, according to results of a study led by Dorothy R. Pathak, Ph.D., of the University of New Mexico. [Source]

Plant foods act as a natural defense against cancer since they provide cancer-fighting antioxidants and phytochemicals. Consuming a wide and colorful variety of vegetables and fruits is key to providing the body with the spectrum of nutrients needed to support the immune system and prevent disease.

Benefit #3: Avoid Diabetes

There is an epidemic of diabetes in America, and in fact the world. The incidence has quadrupled in the last 30 years and the pharmaceutical industry rakes in vast profits from the condition (which is essentially a form of slow food poisoning from a diet high in processed foods).

Processed foods typically contain less nutrients and more toxins, making incidence of disease more likely, specifically meat has also been associated with Diabetes. Harvard researchers found that the risk of developing diabetes was increased by a huge 19% from daily consumption of a relatively small amount of red meat12. The journal of Nutrition Reviews stated that “individuals following vegetarian diets are about half as likely to develop diabetes, compared with non-vegetarians”

Benefit #4: Lose Weight

For most people, switching from a meat based diet to a plant based one will naturally support healthy weight loss. The increased macronutrients in a plant-based diet means you need to consume less food to get the same nutrition in comparison to meat eaters. Your digestive system will be grateful for the increased fibre and your gut bacteria can extract more nutrients. A recent analysis published in the Journal for General Internal Medicine found that “individuals assigned to the vegetarian diet groups lost significantly more weight than those assigned to the non-vegetarian diet groups” (more info)

Benefit #5. Better Skin

Your skin forms a vital defensive layer of your immune system and also plays a significant role in detoxing the body. When the body is toxic, for example if you smoke, that toxicity shows up in grey and tired looking skin. We typically perceive the signs of aging in the skin first as it loses elasticity and strength causing wrinkles.

Supporting the body with a high and regular dose of anti-oxidants not only nourishes the skin but also prevents the toxic build-up which makes it age more rapidly. So if you want to keep your skin looking and feeling young and fresh then pile the antioxidant rich fresh fruits and veg onto your plate. Remember to eat a rainbow to get a wide selection of nutrients and anti-oxidants. (more info)

Benefit #6: Improve Mood

Recent research indicates that a vegetarian diet is associated with improved mood. Substances found in meat, such as arachidonic acid, lower mood. So, when you reduce or eliminate meat from the diet mood is improved. While more research is needed in this area several studies have shown that vegetarians are happier and report less negative emotions than meat eaters.

Benefit #7: Cognitive Protection

Alzheimer’s Disease is one of the many neurodegenerative diseases associated with longer lifespan and sadly our modern diet. Fortunately researchers have found that dietary changes can protect your brain from cognitive decline keeping you mental abilities sharp into your senior years. The MIND diet promotes brain healthy foods such as leafy vegetables (spinach and kale), red peppers, squash, carrots, broccoli, nuts, berries, beans, lentils and soybeans. You’ll find a lot of information online these days suggesting that red meats, butter, margarine, cheese, pastries and sweets is also key to protecting your mind. However, you’ll also find information advocating eliminating grains for brain health. Do your own research.

Benefit #8: Libido Enhancement and Hormonal Balance

The hormonal changes experienced at the time of menopause can result in a variety of unwanted symptoms including a drop in libido. Eating plant-based phytoestrogens, which mimic the body’s own hormones, can reduce menopausal symptoms. Women who suffer from menstrual symptoms, specifically mood imbalances, may also find that these natural plant hormones (found in higher doses in ginseng, black cohosh, liquorice root and some soy products) help smooth out pre-menstrual moods and increase natural sexy feelings.

Benefit #9: Longer Healthier Life

Cutting out or cutting back meat is associated with more disease free years and longer life expectancy. The American Society for Clinical Nutrition concluded that “a lifestyle pattern that includes a very low meat intake is associated with greater longevity.”

Animal products take longer for the body to digest. Meat has also been linked to inflammation and the clogging up of narrow blood vessels. The modern intensive farming methods make matters worse by pumping animals with antibiotics and other pharmaceuticals.

Benefit # 10: Conscious Choices

Making a conscious choice about how to nourish your body has a dramatic impact on personal wellbeing. Vegetarians and vegans are used to more carefully reading labels, asking questions and generally caring about what they consume in their diet and as conscious shoppers.  This level of personal scrutiny results in a typically lower consumption of toxic processed food and more careful consideration of nutrient requirements.

The End Result

The evidence is clear that eating a vegetarian diet rich in plant-based nutrients promotes physical, mental and even emotional wellbeing. Vegetarian diets also have a significantly lower impact on the planets resources and environment. Happier, healthier and environmentally friendly – plant based eating can be considered the dietary elixir of life. You don’t have to go vegetarian or vegan, but you can add more fruits and veggies into your daily meals and snacks.

*References

  • http://www.who.int/mediacentre/factsheets/fs310/en/
  • http://www.ncbi.nlm.nih.gov/pubmed/19166134
  • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/#b16-cmr-3-001
  • http://www.nutritionjrnl.com/article/S0899-9007%2814%2900423-7/fulltext
  • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408989/
  • http://www.ncbi.nlm.nih.gov/pubmed/20822969/
  • http://www.nature.com/aps/journal/v30/n5/full/aps200950a.html
  • http://articles.mercola.com/sites/articles/archive/2013/08/03/cabbage.aspx
  • http://www.ncbi.nlm.nih.gov/pubmed/22333737
  • http://www.biomedcentral.com/content/pdf/1475-2891-9-26.pdf
  • http://www.who.int/features/factfiles/diabetes/en/
  • http://harvardmagazine.com/2012/01/a-diabetes-link-to-meat
  • http://www.ncbi.nlm.nih.gov/pubmed/19386029
  • http://www.ncbi.nlm.nih.gov/pubmed/23320491
  • http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2015-08-06-new-brain-diet-slows-mental-decline/
  • http://ajcn.nutrition.org/content/78/3/526S.full
  • http://www.globalhealingcenter.com/natural-health/9-health-benefits-of-a-vegetarian-diet/

Are your eating habits making you age faster?

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aging

Many people are afraid of growing old. We fear losing our health, our energy, our beauty and cognitive functions. We also see how society can marginalize people as they age. The good news is that aging isn’t something that has to come with negative or ominous feelings. It is possible to maintain an active, happy and fulfilling lifestyle well into your silver years. Nutrition plays a huge role in this. So, if you want to look and feel young for years to come you have to give time and attention to what you are eating right now.

What is Aging?

Aging is a very complex process and it is not entirely understood, but it is known to be greatly related to oxidative stress and free radicals in the body. Free radicals are produced naturally as part of metabolism and ideally cleared-up by the body’s own antioxidants. Sadly many things in the modern diet, specifically sugar and processed food, produce more free radicals than the body can cope with resulting in significant cellular stress, DNA damage and lifestyle disease.

The signs of aging often appear first in the skin, as it is one of the major detox organs of the body. This is one of the reasons why we frequently hear that the women we feature look younger after they’ve lost weight. It’s not just the weight loss. It’s that they’ve cleaned up their eating habits.

Wrinkles, sagging skin, puffiness and grey looking skin can all be the result of damage from free radicals and the chemical we ingest. Many diseases are also thought to be the result of an accelerated aging process as a result of the toxic and stressful environment we live in today. Fortunately we can include things in our diet which support our bodies in the fight against free radical attack and provide the nutrients our immune system needs to perform repairs and rejuvenate cells. There really are foods that can help you look and feel younger as part of an overall healthy lifestyle!
(More info: here and here)

Foods That Help to Keep You Young

Here are some of the best foods you can add to your diet to help your body naturally fight off the external and internal signs of aging!

Blackberries and Blueberries

These deep-blue colored berries are very rich in anthocyanin – a naturally occurring blue pigment which protects against: age-related decline of lung function; respiratory problems; heart problems; diabetes and obesity. It is a potent anti-oxidant and ideally, you should eat 2 serving of blue colored berries a week to make the most of its protective powers. Putting it in a green smoothie is an easy way to do this.

Green leafy vegetables

Green leafy greens, such as kale, spinach or collard greens are an excellent source of powerful antioxidants. They are known to enhance cardiac function, reduce the risk of cardiovascular diseases and prevent various cancers. They are also rich in vitamin K, known to protect against bone fragility and help maintain long-term health.

Cocoa

Unprocessed raw cacao powder or at least a good quality chocolate with a high cocoa percentage (at least 85%) is rich in Flavonol. This is a type of flavonoid that is associated with improvements of cognitive function. It also helps control blood pressure and insulin resistance. Cocoa has the ability to improve your mood and balance hormones, which is why women often crave it around the time of their period.

Red Bell Peppers

Vitamin C is known to boost your immune system which will make you less sensitive to germs and bacteria, but also makes you less prone to wrinkles and protects your collagen from going saggy. Red bell peppers have three times more vitamin C than an orange making it a great choice to keep you young and healthy inside and out.

Avocados and Nuts

Packed with healthy fats and vitamin E, avocados will keep your brain working and your skin looking young and fresh. Nuts also contain healthy fats which improve mental function and help to keep your mind sharp. (Check out the book Grain Brain for more info on brain health and nutrition)

Papayas

Not only are papayas incredibly delicious, they are also rich in vitamin C, folate and fibre. They also help protect your skin against signs of aging, maintain healthy cognitive functions and help control blood pressure and cholesterol. They contain lutein, which fights free radicals and slows down the aging process and fights inflammation.

Apples

Not only do apples keep the doctor away, they also help keep wrinkles at bay. They are rich in pectin, which contains oligogalacturonides that boosts the skin’s production of collagen. More recently a specific phenol found in apples, phloridzin, has been discovered to have a distinct anti-aging effect – reducing inflammation and promoting healing while reducing oxidative stress from those pesky free raidcals.

Tomatoes and Watermelon

Both these red fruits are rich in lycopene – an antioxidant that, by fighting free radicals, has been repeatedly shown to help protect individuals from various cancers including lung and prostate. This red pigment, which is more accessible in tomatoes when they are cooked, is also known to protect the heart as it reduces the so-called bad cholesterol.

Sardines

Sardines have a even higher content of healthy omega-3 fatty acids than salmon. These healthy fats have been shown to have anti-inflammatory properties and improve cardiovascular functions and may even help protect against Alzheimer’s.

Foods that Make You Age

The harmful things you put in your body that cause it to age quicker are almost as important as what you eat to protect it. So, here is a list of things to ditch from your diet as soon as possible to help you age healthily.

Fried Foods (Fries, Chips, Crisp, Fried Chicken etc.)

High temperature cooking in fat creates toxic chemicals which increase inflammation and cause oxidative stress in the body, which accelerate aging inside and out. They also contribute significantly to heart disease, some cancers and are linked to depression and anxiety.

Refined and Processed Sugars

Hidden in processed foods and using over 100 different pseudonyms, sugar is a MAJOR cause of disease. Increased consumption of sugar will make your skin look wrinkled and dull by destroying collagen and elastin. Also, it increases the risk of cardiovascular disease and can inhibit the action of the antioxidants in your body leaving you more prone to illness.

Alcohol

A glass of red wine is found to be protective against cardiovascular disease. However, excessive alcohol intake accelerates the aging process, harms our liver, creating toxin buildup, and is linked to cognitive decline.

Soda

Made up of sugar and artificial sweeteners, flavors, dye and colorings, soda is terrible for you. It’s also potentially damaging to your immune system and it’s consumption has been linked to the high rates of  diabetes and cardiovascular disease in America. Have a glass of water or freshly brewed tea instead!

Fat-Free Processed Food

It might be expected that a fat free product would be good for you. But many of these products are made with a synthetic fat called olestra which binds to important fat-soluble vitamins (vitamins A, D, E and K) and carotenoids – all important age fighting components – and eliminates them from the body. In addition, when the fat is taken out of foods, they taste horrible. Chemicals and sugars are added instead so that the “Fat-free” foods still taste good.

Red meat

Increased red-meat consumption raises levels of serum phosphate which increases your “biological age” and may lead to kidney diseases, cardiovascular problems and overall higher risk of mortality. If you do eat meat, try grass fed instead if you can and find out as much as you can about where your meat comes from. Many people believe it is the horrific conditions in the meat industry and excessive use of antibiotics and growth hormones combined with a totally unnatural diet which is causing all the problems. Do your research and make you own decision. This is an area where there is a lot of debate.

The Foods of Immortality Don’t Exist, but What You Eat Impacts Your Body. Period.

We all may have a few bad habits along the way when it comes to eating habits. There is no guarantee that you will look young and be free from disease just because you eat healthy food. But if you eat healthy most of the time you will likely be on the road to a longer, healthier and happier life. Eat a varied and colorful diet with plenty of fresh fruit and vegetables. Ditch highly processed foods, refined sugars and chemical additives. Pay attention to what you are eating and how you feel.

Benefits of Eating More Citrus Fruit

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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

The Main Reason Why Smoothies Can Help With Weight Loss

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smoothie reasonsThe number one reason you should drink smoothies: They are an easy way to add more nutrients to your daily diet; Vitamins, Antioxidants, Potassium, Fiber, etc. By and large, Americans eat too much processed food that has very little nutritional value.  When we talk about weight loss, we always stress balanced, healthy eating and eating food with lots of nutritional value is key for a balanced diet.

“Upwards of 30 percent of American diets fall short of such common plant-derived nutrients as magnesium, vitamin C, vitamin E, and vitamin A.(2) More than 80 percent of Americans are running low on vitamin D.(3)  And 9 out of 10 people are deficient in omega-3 fats, which are critical for staving off inflammation and controlling blood sugar levels (for more information, plus a quiz on where your nutritional imbalances lie, see The Blood Sugar Solution). So, what happened? Why are we so undernourished? Food is less nutritious. Processed foods, stuffed with high fructose corn syrup, refined flours, and trans fats–are a modern phenomenon. These foods crowd out more nutrient-dense foods because they are inexpensive and convenient.” – drhyman.com

One way to help your body to receive plenty of amazing nutrients is to introduce regular, homemade smoothies into your diet. Smoothies are becoming more and more popular as may high-tech blenders, like the Nurtibullet, have come into the market at affordable prices. Just think about how many healthy things you can throw into a blender and drink: Fresh or frozen fruit, greek yogurt, chia seeds, flax seeds, natural protein powder, vegetables, greens, stevia, nuts, honey and so much more! There’s really not many restrictions when it comes to blending natural, wholesome ingredients and smoothies certainly satisfy your body with a balanced amount of nutrients.

Digestion and smoothies

When you eat more fiber-rich food that your body recognizes as food, your body will reap the benefits. Smoothies can be prepared easily and your digestive system can digest them easily. We all see commercials about eating more fiber and being “regular” but you don’t have to buy the supplements in these ads. You can help your digestive system by eating more whole foods.

Meal Replacement

It might take you five or ten minutes to prepare a smoothie from start to finish and that smoothie can pack as many nutrients as a regular meal! You can get your much-needed fruits, vegetables, protein, and good types of fat all in one delicious drink at less calories than you might think! Make sure that you include protein and fats in your meal replacement smoothies for balance. Natural protein powder, nuts, avocados and coconut oil are my favorite sources.  (More on meal replacement smoothies)

Avoid bottled smoothies in stores

It’s best to avoid shop purchased smoothies, as these often contain added sugars and condensed fruit juices (read the label). By making your own smoothies you will have complete control over what foods you eat and therefore you can have your meals with the confidence that you are eating in accordance with your goals.

Water, almond milk, coconut milk or freshly made juice can be a great base. Greek yogurt or natural protein powder can be added for protein. To your base, add fruits like bananas, berries, grapes, mango, strawberries, and lemon juice. Don’t forget to include vegetables like kale, spinach, avocado, carrots, cucumber and shredded cabbage. Many people add oats, nuts and seeds into their smoothies for added fiber.

All you need is a blender

The best way to start making smoothies is to get a blender and start experimenting. You don’t need a special, expensive blender. As long as it can crush ice, you are all set. The Nutribullet has had wonderful success in the past few years. It is small, easy to manage, and you can simply whip up your smoothie and drink it from the container you made it in. You can make up your smoothies in the morning and save one or two to drink during the day. It’s best to drink them just after making them, but if you cannot, it’s alright to put them in the refrigerator until later, up to 24 hours.  For long, I suggest you freeze your smoothie and eat it as a frozen treat.

A highly nutritious breakfast smoothie is a wonderful way to start your morning. Once you get into the habit of making these, you’ll be set every morning nutrition-wise if you choose. This is great when you are pressed for time in the morning. Here is a great morning smoothie recipe that is power-packed with essential vitamins and minerals to give you a great boost and help with any weight reduction plan you have.

Simple Breakfast Smoothie

  • 1 banana (freeze the other half in a sandwich bag)
  • 1 cup frozen blueberries
  • 1 large handful of spinach
  • 1 cup water
  • 2 TBS flax seeds or chia seeds
  • 1 teaspoon ground cinnamon
  • 1 cups ice cubes

Simply mix these together and enjoy! Regarding the consistency, you’ll get a feel for how much ice you need or don’t need as you go along. If your fruit is frozen, you may not need as much ice.  You can also add other things like kale, oats, cocoa powder, coconut oil, apple cider vinegar and more to the recipes you find to fit your taste.

It can also be quite fun to try out different types of smoothies and decide which ones you like the best. Consider a green smoothie in the morning and perhaps a small fruity smoothie after dinner for snack. For recipes, check out sites like Pinterest or purchase a smoothie recipe book that is geared for those wanting to shed a few pounds.

Note: If you have any digestive issues that would hinder you from eating certain fruits and veggies, smoothies may not be for you. If you have blood sugar related ailments, like diabetes, fruit smoothies are likely not the best choice. Check with your doctor for options in terms of food combinations and low glycemic index fruits.

Green smoothie book Check out our Ebook
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7 Foods That Can Cause Bloating

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Do you ever find that after a meal or a snack your stomach feels huge, swollen and/or taut? This unpleasant feeling is commonly called bloat. Bloating can be caused by a number of factors but it is often related to diet.  Some people are more apt to bloat than others, but all in all, you can usually avoid this problem by paying attention to your food choices. Here are 7 foods that are known to cause bloat for many people. Pay attention to how you feel and how your digestion is working in general when eating these foods.

  • Dairy

bloatingDairy of all types, like milk, cheese and frozen dairy treats, can cause bloat in varying degrees. The reason for this is the same reason that some people experience lactose intolerance. Milk sugar, known as lactose and found in dairy products, can cause digestive upset for some people. While one person may be able to drink/eat dairy throughout the day without a worry while others may get bloated and feel sick if they have a small bowl of ice cream.

If your body handles dairy well, go ahead and consume these products. However, if you experience gas, upset stomach and bloating you should really consider limiting your consumption. You could also consider switching to lactose-free products or take a lactose intolerance supplement to help you.

  • Foods with Artificial Sweeteners

Unfortunately many food companies instead load up their products with artificial sweeteners, especially “Diet” products, like diet soda and reduced calorie yogurt. Not only are these fake sugars potentially unhealthy in genera,l but one of their many potential side effects includes bloating and water retention. Artificial sweeteners cause bloating due to the body not being able to break them down because they aren’t recognized as real food. Sugar alcohol as a sweetener is also quite common in diet and low carb foods. When it isn’t broken down by the stomach, it can ferment in the gut and cause bloat.

“In some people sugar alcohols can cause bloating, flatulence, and diarrhea. This is because the sugar alcohol is not completely absorbed in the digestive system and this causes fermentation to occur in the intestines. Due to this fermentation, gas is produced and can cause gastrointestinal distress. This is the reason why products that could be over consumed, like gum and mints, must have a health statement on the label that says, ‘Excess consumption may have a laxative effect.'” – BreakingMuscle.com

Avoiding artificial sweeteners altogether isn’t a bad idea but they are loved by many people, especially dieters. If you are someone that enjoys sugar-free products or simply aren’t worried about them, try to limit your consumption to one or two foods/drinks a day.  It is wise to do your own research since there is a lot of disagreement about whether sweeteners are good or bad.

  • Salty Foods

Potato chips, bacon, a hot dog while at the park or a bag of pretzels are all delicious foods but they are often filled with salt. High sodium foods known to cause bloat and water retention for many people. The reason behind this is fairly simple – salt attracts water.

Keep an eye on the sodium content of your diet and try to keep it under 2,025mg if you are very sensitive to bloating.  If you have hypertension or high blood pressure, you should be even more conscious of your sodium intake. A high amount of salt is prevalent in a surprising number of prepackaged and processed foods so check the nutritional facts.

  • Frozen TV Dinners

The classic “TV dinner” style frozen meals are so easy to make and often marketed towards busy individuals and families for this reason. There are now some options that are sold as a lean and healthy which may be filled with vegetables and other whole ingredients. If you are a fan of quick, frozen dinners you need to check out the nutrition facts as these meals can be quite high in salt and even ingredients like sugar and fat to improve taste.

Your best bet is to make your own frozen meals! Cook up large portions of your favorite meals and freeze them in portioned Tupperware containers. You can find containers that can be safely microwaved so that you can reheat them just like your favorite frozen dinners.

  • Carbonated Drinks

Carbonated, fizzy drinks are probably the most common food/beverage that people will recognize as causing bloat. Drinking these sodas, juices and even fizzy waters can cause some serious puffiness pretty quickly. The reason for the bloat isn’t rocket science either. The gas from the carbonation simply gets trapped in your stomach. All types of fizzy drinks cause bloat, regardless of whether it’s diet soda or a sparkling water with some lemon. Limit how many of these drinks you have if you are very sensitive to this. Also, try to eat a snack and drink regular water between carbonated drinks.

  • High-Fiber Vegetables and Fruit

Plenty of vegetables and fruit are key to good health but some varieties may cause bloat, especially if you eat a lot of them in one sitting or if your body just isn’t used to them. When it comes to vegetables the high-fiber cruciferous types like broccoli and cabbage are the main culprits. As for fruits you may get bloat from eating a lot of apples, apricots and plums. Make sure to not overdo eating these foods if you find that your body is sensitive to them.

As you can see, some of these bloat-inducing foods are actually VERY healthy in nature so don’t feel like you have to avoid them entirely. Instead make sure you eat sensible portions of them and perhaps avoid them on days where you have a special event to attend and want to look as well as feel your best.  If you are super sensitive to fiber raw fruits and veggies it could be a sign of a more serious digestive issue, like IBS.

  • Beans and Other Legumes

Beans and legumes are super high in fiber as well as protein and are a great addition to a healthy diet. Sadly they are also famous for certain digestive reactions they cause when eaten in excess. Beans cause gas and, similar to lactose-intolerance, some people are more sensitive than others. If you are someone that easily bloats when eating beans you may want to try some different varieties to see if you may be sensitive to a particular type. Otherwise try to eat small amounts at a meal or try to take a gas-reducing supplement prior to eating.

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.