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Benefits of The Keto Diet

Every other day, some new diet seems to come out. Readers might have heard lately about the keto diet, keto powders, keto shake and so on and so forth. Is the ketogenic diet(“keto” for short) just another fad that will be forgotten or debunked after a couple of years or months?

The short answer to that question is no. Here is a longer answer: For people who approach it carefully and responsibly, the ketogenic diet really can do wonderful things for their well-being.

What is the Ketogenic Diet?

Another name for the ketogenic diet is the Very Low Carbohydrate High Fat (VLCHF) diet. Basically, it involves minimizing the carbs that you eat so your body focuses on burning fat for fuel instead.

When someone eats food that is high in starch or sugar (i.e. carbs) like bread or rice, their body quickly turn it into glucose. This glucose is then released into the bloodstream, which causes the body to produce insulin for processing it.

High blood sugar is not good for us, so our bodies concentrate on burning that fuel first. Meanwhile, other sources of energy like fat are stored away. The more carbs we eat, the more our bodies focus on burning sugar (glucose) and the harder it becomes to burn fat for fuel.

The ketogenic diet is designed to make the body burn more fat. It involves a process called ketosis, which occurs when the liver starts breaking down fats. This process creates ketones, which the body will use as its primary energy source in the absence of glycogen (stored glucose that comes from the breakdown of carbs). Consuming products like keto powder and keto protein shakes can help with this.

What to Eat on the Keto Diet?

Again, as long as people take care to get enough nutrients in their diet, the keto diet can have some fantastic effects on their physical and mental health. Here are some of the things that people can still eat while on this diet:

• Meats (chicken, beef, eggs, canned fish)
• Leafy Greens (kale, collard greens, romaine lettuce)
• Dairy Products (whole milk, yogurt, full-fat cheese)
• Nuts & Seeds
• Avocado
• Coconut Oil & Coconut Cream

Again, the big focus is on minimizing the amount of carbs that a person eats. This means no sugar in any form—no honey, no maple syrup, no agave. However, this does not mean that a person needs to cut sweetness completely out of their diet: Plant-based sweeteners like erythritol and stevia are fine in moderation. People can also eat fruits like blueberries blackberries as a treat.

Other things to avoid on the keto diet include:

• Starch (potatoes, potato chips, tortilla chips, beans, legumes)
• Processed Oils (canola, margarine)

Benefits of the Ketogenic Diet

As mentioned above, switching to the keto diet and consuming products like a keto protein shake can have some great benefits:

• It helps people lose more weight. Because the whole point of the keto diet is to make the body use fat as a source of energy, it can be great for people who want to lose some weight.

• It can improve concentration and focus. Ketones are great for firing up the brain. Research has shown that consuming more fatty acids like Omega-3 and Omega-6 can help improve brain function.

• It helps keep the body’s blood sugar level stable. Since the keto diet involves reducing the amount of glucose and insulin produced in a person’s body, it is great for stabilizing someone’s blood sugar level.

• It can boost someone’s energy over the course of a day. By eating and burning more fat, a person on the keto diet will not be as hungry. At the same time, they will have more than enough energy to get through their day.

Ketologie makes products like keto powder to make it easier for people to switch to the ketogenic diet. The company takes pride in helping health-conscious individuals realize the benefits of VLCHF living.

Originally Published by: healthbuzzline.com 

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5 exercises to slim down your upper arms

Say goodbye to your loose arms!

The upper arms are one of the hardest places to lose weight. Together with the buttocks, this is the place where you can quickly store fat. Wouldn’t you like to slim down your upper arms? Then you can start with these five exercises. You can do them at home – what more could you want?

A solid base

It is nothing new that losing weight requires a healthy lifestyle. No matter how hard you try, if you don’t change your diet and moving habits, no part of your body will become tighter or slimmer. So, make sure you drink a lot of water and eat a varied and healthy diet, especially a lot of fiber, which will make you feel satiated for longer. And finally, make sure that you get sufficient exercise. In addition to the exercises below, swimming is a good option if you want to train your upper arms. Now that we have covered the basics, we can really get to work.

Exercises for slimmer upper arms

You’ll need a few hand weights for the exercises below. This makes the exercises more intensive and effective. No dumbbells in the house? You can easily make your own set by filling a bottle with water or sand. Always rest for 90 seconds between sets. Push yourself during the exercises, and don’t give up too quickly, but don’t go too far either. It is better to build up steadily.

Take a look at the descriptions and videos of the exercises on the next page.

1. Plyometric push-ups

It sounds complicated, but fortunately it is not. A plyometric push-up is nothing more than a ‘normal’ push-up in which your hands briefly come off the ground. By pushing yourself upwards, you make a small “jump”.

  • Start in a push-up position with your hands stretched out.
  • Lower yourself down and push yourself up again.
  • When you push yourself up, use some extra strength so that you make a small “jump”.
  • Make sure your body stays straight all the time, so keep your bottom down.
  • Do this exercise 3 x 10 times.

2. Triceps dips

For this exercise, use a chair, bed or other solid surface to lean on.

  • Put your arms at shoulder width on the edge of the chair or bed.
  • Slowly sink down in a squat until your arms are bent and your buttocks are just above the ground.
  • Push yourself up again and repeat this process over and over.
  • Do this exercise 3 x 15 times.

3. Shoulder Press

This exercise is ideal to get rid of the fat on the inside of your upper arms. Use weights or your homemade bottles.

  • Hold a dumbbell (or weight) in each hand.
  • Start with your hands at shoulder height.
  • Bring both arms above your head at the same time and then down again.
  • Repeat this exercise 3 x 15 times.

4. Bicep curls

This exercise builds tighter biceps. Also use your weights in this exercise.

  • Hold a dumbbell (or weight) in each hand.
  • Start with your hands next to your body.
  • Raise your forearms to the level of your chest and then lower them again.
  • Repeat this exercise 3 x 15 times.

5. Lateral raises

Finally, a spirited but very effective exercise. This will exercise your whole arm! Use your weights again with this exercise.

  • Hold a dumbbell in each hand.
  • Start with your arms next to your body.
  • Raise your arms sideways until they are fully stretched in a straight line.
  • Hold your arms for a few seconds and slowly bring them down again.
  • Repeat this exercise 3 x 15 times.

Source: tips-and-tricks.co

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The 3 egg a day diet that improved insulin, cholesterol and weight loss

One of the easiest ways to evaluate just how healthy or unhealthy you are (or even will be in the future) is to simply look in the mirror and ask yourself two questions.

Am I carrying around extra weight? And if so, where is the fat concentrated?

That’s because not only does obesity dramatically increase the chances that you’re already living with health problems, it skyrockets your risk of what are known as cardiometabolic diseases, like heart disease and type 2 diabetes.

And even more than the added pounds themselves, where your extra fat is deposited makes a difference. But let’s face it…

Anyone who has ever tried to diet knows that losing weight can be hard! There’s the calorie counting, the tiny portions and, cue the groans, the exercise.

But what if weight loss could be easier, allowing you to drop the pounds and get healthier without the worry about fat in your diet?

Well, I’ve got good news for you. Researchers with the University of Alabama at Birmingham’s Nutrition Obesity Research Center think they may have found exactly that.

Eight weeks of low carb plus high fat

Basically, the scientists were looking for a way to help people shed fat while preserving their lean muscle — since that’s the best way to improve outcomes related to cardiometabolic disease, like insulin sensitivity and cholesterol levels, especially in older adults.

So, they asked for volunteers that they could split into two groups. While both groups were asked to simply eat a diet that would maintain their normal weight, meaning they weren’t asked to restrict their caloric intake, one group was asked to choose foods that were low carb while eating more fat.

To accomplish that last part, participants in this diet group were asked to eat three eggs per day for the eight weeks that the study lasted.

And guess what…

Even though they were on a “weight-maintaining diet” and were eating more fat than ever, the low carb diet group lost more weight and total fat mass than the control diet group.

Even better, the fat that they lost included those deposits that the researchers labeled as “metabolically harmful” and they did so while preserving their skeletal muscle!

Putting the diet to work for you

So if you’re tired of diet struggles and want to shed the extra weight (especially in the areas that increase your risk of heart disease and diabetes), try going low carb while boosting your fat intake. Remember, with three eggs a day and skipping carb bombs like bread, pasta and crackers, you could look and feel better in just eight weeks.

But going low-carb isn’t super easy. The most well known extremely low-carb diet is the Ketogenic diet. Many people struggle to drop that low. But there are choices and one thing you might consider is carb cycling.

Sources:

Low-carb, high fat diet shows positive effects on older populations  Integrative Practitioner

Study focuses on low-carb, high-fat diet effect on older populations  UAB News

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Alcohol (how it affects your health)

There are certain things that we continue to ingest despite knowing how negatively they impact our lives and alcohol claims a superior position on the list. People find this prohibited drink extremely alluring because of the effects it has on the human body and mind. It is a mode of relaxation for many and can be considered somewhat harmless if consumed in moderation. However sadly, very few people keep moderation in mind when it comes to the boozy beverages.

A huge part of the modern society consumes alcohol in harmful amounts without really realizing the adverse effects it has on one\’s body and mind. It is common knowledge that too much alcohol consumption can cause nausea, vomiting, lack of judgment, head cramps and loss of consciousness, but these are only the tip of the iceberg. Other significant effects include injury, major diseases like liver and kidney damage which can ultimately lead to an untimely demise.

Although alcohol is never totally safe to consume for any adults, there is a standard limit set to keep the damage to a minimum. Most health guidelines recommend no more than two standard drinks on any given day, which is shocking considering the amount that most adults actually consume. In reality, a vast majority of people consume more than thrice the recommended level and lead themselves towards unintentional self-harm.

The long term harm of too much alcohol consumption is endless; it not only negatively affects your mind but also destroys your organs bit by bit. Drinking in huge amounts significantly increases your risk of having a stroke or develop dementia in the long term. However, they are quick to affect your heart by increasing your blood pressure, eventually leading to heart attack and permanent heart damage.

Drinking only double the amount of recommended amount initiates risk of liver cancer while long term heavy drinkers may also develop liver cirrhosis. Even if you are staying within the recommended limit, you still stand a chance to fall prey to stomach and bowel cancer, as well as bowel ulcers. Alcohol negatively affects a man\’s fertility by reducing their testosterone levels and sperm count while it causes menstrual problems in women.

Apart from all these deadly diseases, there is always a chance of you indulging in a drink too many and ultimately meeting a life-threatening accident. The short term uncertainty that comes with indulging in too much alcohol is way scarier than what might be the outcome in the long term. Therefore, drink wisely and work towards saving yourself and others in the process. You don\’t have to completely eliminate booze from your lifestyle but keep in mind not to let your indulgence be the cause of anybody\’s misfortune.

Originally Published by: stylereads.com

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7 Reasons to Eat Ginger Every Day

We have already heard many times that ginger is a kind of „superfood”. It contains a lot of fibers, vitamins, natural antibiotics and many more useful components that our body can make use of. But not everyone is fond of the taste of ginger, and we rarely use it in our foods. We have gathered 10 reasons why you should use this miracle vegetable every day.

Start With Ginger Tea

10 Reasons to Eat Ginger Every Day

Ginger has a very strong and spicy taste itself, but it’s perfect with tea. It’s good for energizing in the morning, against the flu, to boost your immune system and it is also very delicious and healthy.

Fight The Migren

Have you ever experienced a headache so strong, that no medicine could help? That probably was a migren, but ginger also makes it a little better.

Against Joint Pain

Joint pain can make your days hell if it’s that serious. Of course, your doctor should advice you something, but still, ginger can’t do any harm and it’s good for pain like this.

Prevention of Diabetes

10 Reasons to Eat Ginger Every Day

There is a type of diabetes that can develop in anyone during their life if they eat unhealthy and don’t do excercise. Ginger can help prevent that, but of course, it’s not enough to compensate the lifestyle.

Flu Season? Not For You!

10 Reasons to Eat Ginger Every Day

We have mentioned that drinking ginger tea is making your immune system stronger, but in flu season, it can be a life saver. You want to skip sickness and skipping a week? Drink ginger tea then.

Soup With Ginger?

10 Reasons to Eat Ginger Every Day

We didn’t mention a lot of options on how to make a delicious meal with ginger, but here is an example. Make a vegetable soup or a chicken soup (it works with anything) and just grate some ginger in it.

Use Ginger As a Spice

10 Reasons to Eat Ginger Every Day

Basically, you can use ginger as a spice. You make roasted meat? Sprinkle some ginger on it and it’ll be much better. Use it in sauces too, just make sure you don’t use too much. It’s taste is very dominant.

Originally Published by: lovemyfamilymag.com

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Essential Foods for a Healthy Gut

The gut is an integral part of the digestive system. If it is not healthy, then you are not healthy. Your gut is comprised of trillions of microbes and bacteria that have important functions. They affect your body’s fat storage, the balance of glucose, and your general health and well-being.

Since your gut health equates to your overall health, it’s advisable to eat foods that give your gut a good feeling! Here are some examples:

Probiotics are found in fermented foods. These are ‘good bacteria’ that help the gut function. You can find them in yogurt, for example. Probiotics exist in fermented foods because bacteria or yeast is added to start the fermentation. Fermentation, therefore, is a vital food preparation process as it adds nutrients to existing food. One of the best sources of probiotics is sauerkraut, which is fermented cabbage. If you’re looking for a probiotic boost, eat pickles or try delicious kefir.

Prebiotics feed the probiotic bacteria. If you don’t eat prebiotics, your probiotics won’t be very happy. Prebiotics are found in a variety of fruits and vegetables, as well as certain whole grains.

Fiber is critical for gut health. It feeds the good bacteria in the gut and stimulates the gut’s functioning. Very few people eat enough fiber. Those that don’t struggle with digestive complaints such as constipation. To give your gut a good cleanse, eat some insoluble fiber. It is found in whole grains and in fruits and vegetables. Soluble fiber helps to balance glucose levels.

Originally Published by: fitnesscourage.com 

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7 Reasons Why You Should Add More Lemon In Your Diet

You might think nothing more of lemons than as weapons that cause dogs, cats, and babies to pull funny faces, but they’re actually a lot more beneficial than that. Believe it or not, these yellowy bulbous citrus fruits contain a heck of a lot of vitamins and nutrients. Here are 10 reasons why you absolutely need to squeeze lemons on everything.

1. Stronger Immune System

You probably already know that citrus fruits, including lemons, are chock-full of Vitamin C. What you probably didn’t know is that Vitamin C is an essential vitamin for a strong, effective immune system. Our bodies don’t produce Vitamin C so we need all the help we can get.

2. Detoxifier

The acidic content in lemons helps dissolve toxins like uric acid in our livers. The high level of potassium in lemons also helps by reducing the risk of constipation, loss of appetite, and headache.

3. Better Circulation

The lesser-known but crucial Vitamin P is naturally found in lemons. This main function of Vitamin P is to create stronger blood vessels, allowing a better flow of blood to all parts of our bodies. Essentially, lemons decrease the risk of cramping and muscle spasms.

4. Quicker Weight Loss

Lemons slow down how quickly our bodies absorb sugar. Adding lemon to warm water and tea can accelerate your metabolism, leading to shedding pounds over time. This fruit also contains trace amounts of pectin which also helps with weight loss.

5. Reduced Risk of Cancer

Many types of cancer cells can flourish in an acidic environment. The most surprising thing about lemons is that even though they’re acidic on the tongue, they’re actually one of the most alkaline foods on the planet. Lemons can help drop the pH level of our bodies down to a more manageable level.

6. Fresher Breath

Got perpetual morning breath? No matter how much you brush and use mouthwash, you might find that your breath will always return to a bad-smelling state. To help deal with odor-causing bacteria in the mouth, drink a few teaspoons of lemon juice every day. You’ll find that your breath with smell fresher no time. Just be sure to go easy on the stuff since lemon juice, in large quantities, can wreak havoc on your pearly whites.

7. Better Bone Structure

We talked about how potassium in lemons can help with constipation, but did you know that potassium is a vital mineral for better bone structure? Potassium enhances bone strength by neutralizing metabolic acids and keeping our bodies’ calcium stores from depleting too quickly.

Originally Published by: healthysoulmag.com

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5 Amazing Health Benefits of Salmon

Salmon is a great source of high-quality protein and fatty acids, like omega-3. Salmon is also rich in essential minerals such as iron, phosphorus, and selenium as with as vitamins A, B, and D.

1. Cardiovascular health

The amino acids repair damage to cardiovascular walls and reduce blood pressure and cholesterol levels. The omega-3s keep the arteries and veins flexible and strengthen the cardiac muscles. This reduces the risk of stroke and many other heart ailments.

2. Brain and nerve health

Amino acids, selenium, vitamin A and vitamin D help to protect the nervous system from age-related damage. Salmon contains anti-inflammatory compounds that relax nerves in the brain and result in greater stability, efficiency, and functionality. It sharpens your memory and ability to focus and can even help to improve mood swings as it stimulates serotonin production.

3. Eye health

The amino acids and omega-3 fatty acids reduce retinal dryness and eye fatigue. They also help to prevent macular degeneration. Eating salmon at least twice every week can improve vision and prevent impairment.

4. Reduces cancer risks

Adding salmon to the diet decreases the risks of some types of cancer such as prostate, breast and colorectal cancer. The omega-3 fatty acids help to maintain cell health and prevent the growth of cancer cells.

5. Protects Joints

Omega-3 fatty acids have shown to be beneficial in keeping joints healthy and strong. They have strong anti-inflammatory qualities and support joint cartilage.  This can help to prevent osteoporosis and arthritis.

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4 Diet Tips For a Healthy Lifestyle

Healthy weight loss is usually a gradual process and is achievable provided one does not give up. Incorporating some small changes in the lifestyle can produce fast results, in as less as 10 days. In fact losing weight does not have to feel like a chore. Most individuals know that eating less, and exercising more does the trick, but in the industry with mixed messages on tips to lose weight, it get somehow confusing. The following simple 10 weight loss tips for a healthy lifestyle have been tried and tested. They
include:

1. Drink more water

Our bodies are made of a big proportion of water that get lost through evaporation and other excretion processes. Water is normally involved in all metabolic processes in the body. Inadequate water in the body leads to dehydration which has the potentiality of slowing metabolism down. This can hamper weight loss. There’s a proven theory that having a glass of water before any meal can make one feel satisfied faster. This means that an individual will eat less calories to get full. A study conducted in 2009 by the Department of Human Nutrition in Virginia proved this connection, illustrating that water consumption greatly reduces meal energy intake among older and middle-aged adults

2. Reduce the Intake of carbohydrates

To most people carbohydrates are staple in the diet. In fact, from all types of food groups, the amount of carbohydrates consumed is the highest. This poses a great problem because each and every gram of carbohydrate contains about four calories. Calories play a great part in adding someone weight and hence unhealthy in big amounts. A lot of foods which are rich in carbohydrates rarely have any other beneficial nutrient. Eating a lot of carbohydrates accumulates a lot of calories to the diet and therefore cutting off on carbs is for sure a great step towards weight loss

3. Eat more fiber

Incorporating more fiber into the diet is the best way to reduce calorie intake. One is recommended to take in about 30 grams of fiber a day, but most people do not consume enough fiber. There are two types of fiber which include soluble and insoluble fiber. Soluble fiber absorbs water and change into a gel during digestion while Insoluble one remains undigested as it passes through the digestive system. Fiber slow down the digestion process, and make an individual feel full for longer

4. Get Rid Of Junk

Most of people find it difficult to let go of their favorite foods. Cookies and chips might be fattening and unhealthy, but many people
still end up having them. Abstaining from junk food is a positive step towards losing weight. The reason many people eat so much junk is because they buy it and keep it available. To maintain healthy bodies junks should be out of our mind. This type of food contains higher amount of calories which is required by the body in little amount.it is advisable for us to keep off from them for a
healthier life.

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7 Foods to Eat If You Have High Blood Pressure

High blood pressure is a common problem in today’s societies, especially where people are living a fast life, eating fast food and are always on the go. High blood pressure can be prevented with regular excercising and healthy eating, but if you already have a little bit higher level, it’s important to pay attention to your every day habits and keep your health from declining. We have gathered 7 foods which you should eat if you already have high blood pressure or you just want to do something for your own health.

1. Spinach

Green leafy vegetables, for example spinach or ruccola has a high amount of kalium, which is essential for keeping the balance of blood pressure.

2. Salmon

Salmon is rich in omega-3-fatty acids, which helps to normalize blood pressure and also has a role in controlling the normal heart rate.

3. Honey

Paying attention to your blood pressure is hard if you also have problems with your blood sugar. Try eating honey instead of sugar, but be careful, it’s better, but still sugary and leads to obesity if you eat too much.

4. White Beans

A plate of white beans contains enough magnesium, calcium and kalium for a day for an adult person. You can eat them in a soup, as a side dish or in salads also.

5. Blueberries

Almost every kind of berries are good for your blood pressure because of the flavonoids they contain. Flavonoids can reduce high blood pressure, so don’t be afraid to eat them as snacks also.

6. Raspberry

Almost the same as blueberries but it’s also good for blood vessels because of the antioxidants it contains. Researchers have proved that eating red berries regularly can reduce high blood pressure.

7. Potato

It might be surprising but potato is also good to reduce high blood pressure. We have discussed how important is the magnesium and kalium to keep a balanced blood pressure, and this vegetable happens to contain both.

Originally Published by: lovemyfamilymag.com