Author - Jasmine Dee Blackford

Five Fantastic Smoothie Recipes For Diet

Green Powerhaouse smoothie

Smoothies are great drinks to have before you start off your day. Instead of grabbing that morning cup of coffee, do consider a fantastic smoothie drink to help power your day. Consider these five smoothie recipes to help you get going. When making your shakes and smoothies, it does not matter what type of blender you currently have, what is important is knowing how to maximize the use of your appliance. It is a great idea to always cut up the fruits and vegetables you are adding in the machine before you blend. There isn’t really a need to “dice” or make fancy cuts but the key is to get the pieces small enough instead of adding big chunks or whole fruits and vegetables. This allows for better consistency in your smoothies. If you already have one of those strong, high quality blenders (that often cost hundreds of dollars) you are lucky as you are able to blend up everything smoothly. If your blender is below average, your smoothie may not be so smooth and this affects your recipe and enjoyment. You may also need to peel off the skin of some ingredients to truly get the consistency that you want.

If you are not yet in a possession of a blender, please check out this post before you do your shopping for new blenders.

Green Powerhaouse smoothie

Powerhouse Greens

Ingredients

1 Bunch Kale
½ Cucumber
4 Celery Stalks
1/3 Fennel Bulb and Stalk
1 Green Apple
1 Fuji Apple
1 Pear
½ Lemon
1 Inch Ginger

Preparation

Cut all the ingredients in a uniform size and put them all in your blender. Blend all the ingredients to combine and to have a smooth consistency. What is great about recipe is that it does not have any milk (great for lactose-intolerant people and those going vegan).

Pour into your favorite smoothie glass or container and enjoy!

Stomach Soother smoothie

Stomach Soother

Ingredients

1 Small Head of Fennel
2 Stalks Celery
1 Handful of Mint
1 Bunch Flat Leaf Parsley
½ Green Apple
2 Small Lemons

Preparation

Blend all your ingredients to combine. Make sure your fruits and vegetables are cut up in chunks so your blender can blend them smoothly.

(Fennel has a bold, licorice flavor that is not only great in salads but in smoothies too. It is a fantastic digestive aid.)

Immune Booster smoothie

Immune Booster

Ingredients

½ Cucumber
2 Stalks Celery
Handful of Spinach
1 Apple (Any apple you may have, we prefer to use green apple for the tangy taste)
½ Lemon
1 inch Ginger

Preparation

Blend all ingredients to combine. Make sure you are using fresh fruits and vegetables to really taste the goodness in your smoothie.

Ultracool Green Drink smoothie

Ultracool Green Drink Smoothie

Ingredients

8 Kiwis
3 Green Apples
1/3 Cucumber
1 Piece of Fresh Ginger
Handful of Fresh Mint

Preparation

Blend all ingredients to combine.
Mint is very easy to grow and they are fantastic in any smoothie or other recipes. Try to grow your own mint in tiny pots to always have a handful of this fresh herb.

Healthy Lungs smoothie

Healthy Lungs

Ingredients

1 Cucumber
1 Head Romaine Lettuce
1 large Handful of Parsley
2 Meyer Lemons
1 Apple
1 Inch Ginger

Preparation

Blend all ingredients to combine.

Ginger is one of those ingredients that is centuries old and is both flavorful and powerful. It is a natural anti-inflammatory and has been shown to have dramatically impressive results in persons suffering from arthritis. Most importantly it is a powerful immune booster.

 

 

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Three Easy Vegetarian Recipes

Sweet potato fries with curry dip

Cooking can be time-consuming and trying to think of recipes to make after a long day at work can be daunting. These three easy vegetarian recipes will make your meal time not only healthier but less time-consuming. We try to give suggestions for easy meal recipes you can easily make without taking so much time.

Asparagus with lemon

Asparagus with Lemon

Ingredients

1 pound asparagus (Green beans can also be used)
1 medium lemon
3 tablespoons of olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon ground cashews (for garnish)

Preparation

Carefully wash the asparagus. Cut off the ends and steam until the stems are cooked but still remain firm.

In a bowl, mix the oil, salt, pepper, and nutmeg together with the juice of the lemon.

Arrange the asparagus on your dish and drizzle the lemon dressing mixture on top.

Garnish with ground cashews and serve.

Sweet potato fries with curry dip

Sweet Potato French Fries

Ingredients

For the fries:

2 pounds sweet potatoes. Peeled and cut into 1/2-inch thick wedges
1/2 teaspoon salt
1/2 teaspoon paprika
1 tablespoon extra-virgin olive oil

For the dip:

1 tablespoon extra-virgin olive oil
1 cup ketchup of your choice
1 teaspoon mild curry powder
2 green onions, chopped

Preparation

Preheat your oven to 200°C or 400°F

In a bowl, toss your sweet potato wedges with the extra-virgin olive oil, salt, and paprika. Be sure to get the wedges evenly coated.

Spread the coated sweet potatoes on a baking sheet.

Bake the sweet potatoes until soft. Approximately 20 minutes.

On your skillet, heat the olive oil and cook the green onions with curry powder until they are softened and fragrant for approximately 1 minute. Stir in the ketchup and transfer to a dipping bowl.

Serve together with your baked sweet potatoes and enjoy.

Eggplant Croquettes

Eggplant Croquettes

Ingredients

2 pounds eggplant, peeled and cubed
1 cup shredded cheese of your choice (we used mild Cheddar cheese)
1 cup seasoned bread crumbs
2 eggs, beaten
2 tablespoons dried parsley
2 tablespoons white onions, chopped
1 clove garlic, minced
1 teaspoon salt
1/2 teaspoon ground black pepper
1 cup vegetable oil for frying

Preparation

Microwave eggplants in a bowl on medium-high heat for 3 minutes. Turn over eggplants and microwave again for another 2 minutes.
Check eggplants and see if they are tender. Cook for another 2 minutes if the eggplants are still hard. Drain any liquid from the eggplants and mash it thoroughly.

In the same bowl combine cheese, bread crumbs, onion, garlic, parsley, and eggs with the mashed eggplants. Mix well. Shape the eggplant mixture into patties.

In a large pan heat oil for frying. Fry your eggplant patties on each side until golden brown.

Serve and enjoy!

(This recipe is great to prepare beforehand. Eggplant patties can be stored in the freezer and fried until you are ready.)

All recipes in this article are diet-friendly.

 

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Three Easy Diet Recipes

Skillet Eggs

Preparing meals can be a challenge especially for busy working individuals as often the feeling of tiredness takes over once we reach our homes. After a long, hard day at work the last thing on our mind is to slave over our kitchen. Hence, the person often on our speed dial is the pizza place and some Chinese restaurant that does deliveries. Don’t dial for pizza or takeout just yet. We have three easy diet recipes packed with flavor that will make meal preparation a breeze. Start eating healthy today because the little effort you put into your choices and meals will pay off big time in the future.

Skillet Eggs

Skillet Eggs

Ingredients

1/4 cup tomato juice
1/8 teaspoon pepper
2 eggs
1/4 teaspoon salt
1/4 teaspoon parsley flakes

Instructions

Put your skillet on moderate heat, combine all ingredients together except the eggs.

Stir the ingredients until your mixture comes to a boil.

Add the eggs one at a time.

Cook the eggs over moderate and keep basting it with the tomato juice.

Baste until the yolks are set approximately 4 minutes. Serve.

Healthy Waldorf Salad

Healthy Waldorf Salad

Ingredients

4 teaspoon mayonnaise
3 small red apples, diced (unpeeled)
1/4 cup chopped walnuts
2 teaspoon unsweetened pineapple juice
1/2 cup diced celery

Instructions

In a bowl mix the mayonnaise and pineapple juice.

Toss in your diced apples, celery, and walnuts. Fold in all the ingredients together until properly combined.

Chill for about 20 minutes then serve.

Cream of Cauliflower Soup

Cream of Cauliflower Soup

Ingredients

4 teaspoon butter or margarine
3 tablespoons flour
3/4 teaspoon salt (if using unsalted butter you can omit salt)
1/8 teaspoon pepper
1 and 1/2 cups vegetable stock and pulp
1 and 1/2 cups skimmed milk
150 grams cauliflower florets

Instructions

Melt your butter in your skillet, blend in the flour and let it simmer on low for five minutes.

Add your vegetable stock and milk gradually. Toss in the cauliflower florets. Constantly stir until the mixture thickens.

Using your immersion (hand) blender, blend the soup until you reach your desired consistency.

Serve.

 

 

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Five Weight Loss Errors We Should Avoid

These five weight loss errors we should avoid are the things I’ve personally learned on my weight loss journey. Losing weight is never an easy task and often we find ourselves in a stall phase. No matter how many hours we walk into the gym, nor how much we undertake to follow our diet, we simply do not see any results. Many people have also noted the same observations.

Before you desist, however, stop for a moment and think about what you’ve done so far and what you could improve. Here are some of the common mistakes that people who want to lose weight commit more frequently.

Right Mindset

1.) Having the wrong mindset
It is said that when the mind also believes the body achieves. We often make the mistake of establishing a short-term goal. We want to wear a tight dress in two weeks so we follow the first fashionable diet that promises quick and often unrealistic results. And many of these diets advocate you buy weight loss pills or do drastic things to achieve your short-term goal. So, even if we get what we want, we tend to return to the old unhealthy habits, or, if the results hoped are not seen we are struck by a sense of frustration and abandon the enterprise.

You should instead aim for the long-term benefits. Don’t just think about how much weight you want to lose, nor how long you have to reach that goal. Think about making healthier choices, making those subtle changes in the lifestyle. This is what really makes a difference. Stick to them to improve.

We are talking about following a balanced diet, exercising regularly, and taking the time to rest and balance life. A healthy lifestyle will allow you to improve more and more over time, not only allowing you to have a more defined body but also a more lucid mind.

 

eating too little

2.) Eating too little
Do not drastically reduce caloric intake. When you have an extreme caloric deficit, that is, when you provide the body with less than 70% of the number of calories it needs to maintain its weight, it is very likely that you have many more drawbacks than advantages. At first you will certainly be able to lose weight but keeping in mind that the body adapts to the incoming energy will end up slowing the basal metabolism. If you insist on following a drastic diet, also (take less than 1000 calories per day) for a prolonged period, you will also end up compromising your muscle mass as your body starts to use it as a source of energy.

This is how the body instinctively reacts to a drastic drop in energy, so you have to tell it that it must not act as it were to respond to danger. But how? By decreasing the calorie intake gradually and progressively, and never going under the “maintenance level”.
And there’s more, not feeling hungry all the time makes you more likely to follow the diet and avoid the binge which is a great advantage in terms of motivation!

Focusing on the wrong culprit

3.) Focusing on the wrong culprit
When you follow a diet, there is a nutrient that is usually faulted: fats. The fact that you want to lose fat, however, does not mean that you should not take fat. It may seem contradictory but to include fats can even be useful for the diet and will serve to make you walk the right path towards reaching your goal.

When you eat food that contains fats (moderation is always the keyword) it is very likely that you will feel sated longer, which means you lessen the possibility of snacking. There are fats, moreover, that are unsaturated ones like omega-3 fatty acids, which not only promote healthy cholesterol levels but even help to decompose body fat by inhibiting the formation of new adipose tissue.

You got to ask yourself this, who is the real culprit in sabotaging your diet? We could point a finger at the refined sugars and other whatnot. Many so-called dietary or low-fat foods can actually contain more calories than their “full-fat” versions because fat has been replaced with sugar and other fillers — with little or no nutritional value just to improve taste most of the time. In short, you must be careful of the hidden sugars. In low-fat foods, sports drinks, condiments, and sauces are often masked in the emptier calories you’re taking. And just about condiments and sauces: do not ruin the super-healthy salad and the grilled chicken breast with the wrong condiments. Use olive oil, spices or cooked condiments.

Exaggerating with the cardio

4.) Exaggerating with the cardio
Doing enough cardio is essential to burn fat, on this there is no doubt. One needs to however keep in mind is that there are many ways to do it. Spending hours on the treadmill is only effective up to a certain point, since you will burn calories during training, but not so much later. In addition, long periods of cardio may hinder the development of your muscle mass and burn it as well as become boring after a while. The solution? Revive your workout with a HIIT, high-intensity interval training.

HIIT is a very effective way to reduce body fat because it causes faster burning of calories in less time and even after training. And since it is composed of exercise circuits for muscle development such as push-ups or squats HIIT reduces the chance of losing hard earned muscles.

Avoiding lifting weights

5.) Avoiding lifting weights
If you believe that weightlifting will hurt the weight loss process, think again. It is nothing more but a myth and as a result of this spreading, it led to many people committing this common mistake. Thus, many wonder why they are not losing weight and or not developing their bodies properly.

First, you should know that the more muscle mass you have the more calories you burn when you’re resting. In other words, your basal metabolism (BMR) is higher. In addition, the weightlifting modifies the composition of your body and your appearance. When you only do cardio you definitely lose weight but your appearance remains the same – meaning you simply become “smaller”. By developing a muscle base, you will not only see more progress but you will also have a better look since your skin will be tightened, your muscles on your body will be more defined, and over all you’ll just achieve a healthier look.

For a more effective and immediate fat burning goal, even after training, follow an exercise plan that combines both the HIIT program as well as weightlifting and concentrate more on compound exercises rather than isolated ones. Choose one based on your fitness and level (beginner, intermediate or advanced) and start to burn all the excess fat you have on your body.

We hope this post has shed some light on the most common mistakes most people weight on their weight loss journey. By knowing these things, you can better avoid committing the same mistake yourself. Always remember that before starting out on any fitness journey, do consult your doctor and healthcare professional so you are properly guided. Doing things the smart and healthy way will lead to more years spent enjoying life. Good luck!

 

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Vegetarian Menu Planning To Help You Lose Weight And Not Go Hungry

Vegetarian Meals

Vegetarian Diet DefinitionThere is a misconception among many people that if you are vegetarian then you are already eating healthily. Vegetarians may also be overweight and, at the same time have nutritional deficiencies. Here, we create a plan with simple recipes to help lose weight while covering all the necessities and avoiding the hunger. Even if you are not a vegetarian, this menu plan will give you an alternative to your diet if you just want to eat more vegetables or you are transitioning.

If you need to follow a certain diet for health reasons please consult a nutritionist to advise you on the changes to be made to recover your health.

Many people are often shocked when they find out that someone is vegetarian and they see them quite overweight. Why is this so? This is because they choose unhealthy food despite making the bulk of their diet to be primarily vegetables. Many foods stimulate the appetite (for example, refined flours and visible and hidden sugars) or are not appropriate to maintain a healthy weight.

So, if you choose to be a vegetarian or just want to be healthier by eating more fruits and vegetables it will be a matter of choosing recipes and preparations that will give you good health, avoid weight gain, and give you the satiation necessary.

Below is a balanced and healthy weekly plan to lose weight without sacrifices. To facilitate the follow up of the plan, you can find the recipes of each of the dishes in the links to my website.

Breakfast and snacks

-1 glass of skim milk.
-2 slices of whole wheat bread
-part-skim ricotta cheese, 1 tablespoon.

Entres: (choose two options)

-1 hard-boiled egg.
-1 handful of dried fruits (when included in some preparation, do not include them).
-8 olives.
-1 non-ripe banana (medium).
-10 large grapes.
-1 small portion of thin compact cheese (30 g): 2 times per week.
-1 fresh fruit.

Lunch and dinner: quantities of food per item

-Raw and/or steamed vegetables: 1 dish.
-Paw paw, sweet potato, corn, burgol wheat, quinoa or buckwheat, millet, wholemeal rice, other whole grains, legumes (lentils, chickpeas, beans, soybeans)
-1 cup gluten-free pasta, cooked al dente: 1 medium dish (already cooked).
-Miso 1 cup.
-Oil 1 teaspoon. Try not to go over. Invest in non-stick cookware to minimize oil usage.
-Avoid or decrease the salt.
-Fresh Fruit: 1 piece after each meal. 1 citrus or 1 apple
-Condiments – All the necessary condiments and spices to enhance the flavor: pepper, cayenne pepper, nutmeg, cumin, clove, basil, chopped garlic, etc.

Vegetarian Friendly

Weekly Menu

Day 1
Lunch: Risotto with mushrooms, you can add some vegetables.
Dinner: Raw salad of your choice and/or steamed, add green leaves.

Day 2
Lunch: Buckwheat paella and vegetables. Incorporate green vegetables.
Dinner: Millet with dried fruit. Salad of all vegetables you like raw and/or steamed.

Day 3
Lunch: Broccoli omelet. Salad of all raw and/or steamed vegetables. Add legumes.
Dinner: Curried vegetarian meatballs with or without cheese. Salad of all raw and/or steamed vegetables.

Day 4
Lunch: Vegetarian macaroni and bolognese. Salad of all raw and/or steamed vegetables.
Dinner: Avocado and walnuts salad. Add whole grains or sweet potato and soy.

Day 5
Lunch: Potato omelet and spinach. Salad of all raw and/or steamed vegetables.
Dinner: Salad of various vegetables preferably raw and/or steamed. 2 servings of basic pizza stuffed with vegetables, soy, corn, peas, egg, cheese, and olives.

Day 6
Lunch: Mushrooms stuffed with burgol wheat. Salad of all raw and/or steamed vegetables.
Dinner: Salad of all the vegetables you like raw and/or steamed. Add Chickpea salad.

Day 7
Lunch: Green salad. 2 spinach and ricotta empanadas.
Dinner: Pickled eggplant. Salad of all the vegetables you like raw and/or steamed with quinoa.

Vegetarian Meals

Recommendations to cover all nutritional needs

-A vegetarian diet will be healthy as long as the nutrients are planned and combined and adequately covered.

-Proteins: We cover ingesting varied foods, which provide the amino acids and nitrogen necessary to not fall into the consumption of nutritional supplements.

-Vegetarians should be advised by a nutritionist, who will have to control the amount of protein provided in food from plant foods, as their needs are greater because of consuming less digestible proteins like some cereals and legumes.

-Iron: Vegetables contain non-heme (less absorbance) iron, which is more sensitive than heme iron (from animal-derived foods) to iron inhibitors and enhancers.

-Vitamin C and other organic acids present in fruits and vegetables help to absorb iron.

-The amount of iron from the vegetables is 1.8 times less than that derived from foods rich in iron heme of animal origin.

-Some researchers argue that vitamin C helps to absorb iron as long as it includes high intake of this vitamin. The same for organic acids from fruits and vegetables. The greatest intake of vitamin C and fruits and vegetables (raw) can favor the absorption of iron.

-Other fermentation processes, to make derivatives of soy (miso and tempeh), can help the absorption of iron.

-It is clearer that when a person is accustomed to following a vegetarian diet is more adapted to low iron intake, and therefore, in the long term, there will be a growing absorption and consequently lower losses.

-For some vegetarians, depending on the food plan they follow, the iron needs will be higher or lower than for others. Hence the importance of the advice of a nutritionist.

 

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12 Incredible Properties And Benefits Of Avocado

Avocado Tree12 incredible properties and benefits of avocado may be a long read but we try to give you detailed reasons why this is a super fruit. Avocado is a unique type of fruit. Most fruits consist primarily of carbohydrates, while the avocado is high in healthy fats.

Numerous studies show that it is enormously beneficial to health, and here we present 12 of its main strengths.

1. It is incredibly nutritious

Avocado is the fruit of the Persea americana tree and is commercially valuable is prized for its nutritional value. Thus, it is added to a wide variety of dishes thanks to its good taste and rich texture. For example, it is the main ingredient of Mexican guacamole.

Today, avocado has become a very popular food for people looking for a healthy lifestyle. Sometimes it is labeled as a “superfood”, which is not surprising considering its health benefits.

There are many kinds of avocados, and their shape (from a pear to a round) and color (from green to black) may vary. They can also weigh from 220 grams to more than a kilo.
Listed below are just some of vitamins and minerals found in avocado.

Vitamin K
Folic acid
Vitamin C
Potassium
Vitamin B5
Vitamin B6
Vitamin E
In addition, it contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin), protein, carbohydrates, fiber, and healthy fats.

Avocados do not contain cholesterol or sodium and are low in saturated fats, so they are recommended by several “old-school” diet experts who still believe that these elements are harmful.

In short: The avocados are filled with healthy fats, fiber and several important nutrients.

2. Contains more potassium than bananas
Potassium is a nutrient that most people do not incorporate in sufficient form. It helps to maintain the electrical gradients in the cells and serves several important functions.

The avocado contains a lot of potassium. In a portion of 100 grams, it includes 14% of the recommended daily intake, while bananas (a typical high-potassium food) contain 10%.

Several studies show that high potassium consumption reduces blood pressure, high risk factor for heart attacks, strokes, and renal failure.

Summing up: Potassium is a very important mineral that is not consumed in sufficient amount and way ignored by most people. Avocados contain a lot of potassium, which helps maintain healthy blood pressure levels.

3. It is full of beneficial monounsaturated fatty acids for the heart

As we said, avocado is a high-fat food. In fact, 77% of their calories come from them, making it one of the most fat-containing vegetable foods.

But it’s not just any fat. For the most part, it is oleic acid, a monounsaturated fatty acid which is also the largest component in olive oil and, as it is believed, responsible for some of its beneficial effects.

Oleic acid has been associated with a reduction in inflammation and has been shown to have positive effects on the genes related to the fight against cancer.

Fats in the avocado are also very resistant to heat-induced oxidation, so avocado oil is a healthy and safe option for cooking.

In short: the avocados and their oil have a high content of monounsaturated oleic acid, a beneficial fatty acid for the heart that is believed to be one of the main reasons why olive oil is healthy.

4. It is full of fiber
Fiber is indigestible vegetable matter that can contribute to weight loss and reduce blood sugar spikes, as well as being strongly related to a lower risk of suffering several diseases.

The fiber can be soluble or insoluble. The soluble serves as food to the “good” bacteria of the intestine, and are very important for the optimal functioning of the body.

A portion of 100 grams of avocados contains 7 grams of fiber, which accounts for 27% of the recommended daily intake. 25% of that fiber is soluble, while 75% is insoluble.

In short: The avocado is high in fiber, which represents 7% of its total weight, a very high quantity compared to that of other foods. And the fiber has important benefits for weight loss and metabolic health.

5. Can reduce the level of cholesterol and triglycerides
Cholesterol, triglycerides, inflammatory markers, and blood pressure are some of the risk factors related to heart disease.

and the effects of avocado on any of these factors have been studied in eight human-controlled studies.

In these studies, people were divided into groups. One of them was instructed to consume avocados, not the other. Then the investigators measured their blood indicators.

Thus, these studies showed that the avocado can:

Significantly reduce the levels of total cholesterol
Reduce blood triglycerides by up to 20%
Reduce LDL cholesterol by up to 22%
Raises HDL (“good”) cholesterol by up to 11%
One of the studies also showed that including avocado in a low-fat vegetarian diet Improved cholesterol profiles.

Unfortunately, human studies were on a small scale (from 13 to 37 subjects) and in the short term (one to four weeks), but the results were surprising anyway.

Summarizing: Numerous studies have shown that consuming avocado can lower the risk of heart disease by reducing total cholesterol, LDL and triglycerides, and rising HDL cholesterol.

6. People who consume it tend to be healthier

A study that focused on the dietary habits and health of people consuming avocados, analyzing data from 17,567 participants in the United States, found that they were much healthier than those who did not consume them.

They had much higher nutrient intake, and were half as likely to suffer from metabolic syndrome, a major risk factor for heart disease and diabetes.

In addition, people who ate avocados regularly weighed less, had a lower body mass index and less abdominal fat. They also had more HDL (“good”) cholesterol.

However, this correlation does not imply cause, and there is no guarantee that avocados alone will make these people have better health.

Summarizing: A dietary survey found that people who ate avocados had a greater intake of nutrients and a lower risk of metabolic syndrome.

7. The fats it contains help to absorb nutrients from other vegetables
The total amount of nutrients consumed is not the only thing that matters. You also have to be able to absorb them, move them from the digestive tract to the rest of the body.

Some nutrients are fat-soluble, which means they should be combined with fats to be used. This includes vitamins A, D, E and K, as well as some antioxidants such as carotenoids.

A study shows that adding avocado or avocado oil to salads or sauces may increase the absorption of antioxidants from 2.6 to 15 times.

Thus, the avocado is not only very nutritious, but it can also dramatically elevate the nutritional value of other vegetables consumed. This is an excellent reason to always include a healthy source of fats when eating vegetables. Without it, many of your beneficial nutrients will be wasted.

Summarizing: Some studies have shown that consuming avocado or avocado oil with vegetables can dramatically elevate the absorption of antioxidants.

8. They are full of powerful antioxidants that can protect your vision
Avocado increases the absorption of antioxidants from other foods, the avocado also possesses many of them. Two are lutein and zeaxanthin, which are very important for ocular health.
These nutrients are related to a drastically lower risk of cataracts and macular degeneration, common in older people.
It is so that consuming avocados can be beneficial for the long-term health of the eyes.

In summary: The avocados have lutein and zeaxanthin, antioxidants that lower the risk of cataracts and macular degeneration.

9. Avocados can help prevent cancer
There is limited evidence that avocado may be beneficial for cancer prevention.

One study showed that it can reduce the side effects of chemotherapy in human lymphocytes. In addition, it was shown to inhibit the growth of cancerous cells in the prostate.
It should be taken into account that these studies were done in isolated cells and do not prove that the same happens in people.

Summarizing: Some isolated cell studies have shown that avocado nutrients can prevent prostate cancer and reduce the side effects of chemotherapy in some cells.

10. Avocado extract relieves arthritis symptoms
Multiple studies have shown that avocado and soybean oil extract may reduce symptoms of bone arthritis. It remains to be verified whether the avocados themselves have the same effect, not just their extract.

Summarizing: Avocado extract and soy oils significantly reduce the symptoms of bone arthritis.

11. Helps lose weight
In a study divided into two groups, one was instructed to consume a meal containing avocados, another that ate a similar meal, but without avocado. Then they were asked a series of questions related to hunger and satiety.

The people who consumed avocado felt a 23% more satisfied and had a desire 28% less to eat in the next five hours.

If this is sustained in the long term, including avocados in the diet can help to consume naturally less calories and to facilitate the task of maintaining a healthy diet.
In addition, they are high in fiber and very low in carbohydrates, two attributes that should help to promote weight loss, at least in the context of a healthy diet.

12. It is delicious and easy to incorporate into the diet

Avocados with eggs.
Avocados can be added to salads and all sorts of recipes, or simply consumed directly from their shell with a spoon. They have a rich and creamy texture that mixes very well with other ingredients.
A notable mention is guacamole, which represents the most famous use of avocado. It includes along with salt, garlic, lemon and other ingredients depending on the recipe.
Avocados sometimes take time to ripen, and should feel slightly soft to the touch when they are. Your nutrients may oxidize soon after peeling, but if lemon juice is added the process is delayed.

Now that you have a better and clearer idea about the health benefits of avocado, we look forward to seeing you incorporate this wonderful fruit in your meals.

 

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Losing Weight With Yoga

Losing weight with yoga is not just a trend. Once started doing yoga daily will bring with it numerous other rewards that is not just weight loss related. The practice of yoga will help improve your flexibility, agility, and mental acuity.

If you want to lose weight, yoga can be your ally. Losing weight with yoga can be achievable. There are yoga poses that will help you lose weight. When you practice this sport, you do much more than burn calories. You also improve your mental health, which will help you decrease your anxiety, and therefore you’ll eat less and better. If you combine a healthy diet with some yoga exercises, you can take care of your figure in a healthy way.

Why does yoga help you lose weight?

Asanas tone the muscles and allow your body to function better. Respiration brings oxygen to the body’s cells to make it work better. It also provides us with the physical and psychological energy needed to control the desire to eat.

Principles of the Yoga diet

There are various postures that yoga teachers recommend to those people who, in addition to harmonizing their body, mind and spirit, seek yoga to lose weight. Examples of these postures are:

Fish posture or Matsyasana

Fish posture or Matsyasana

Cobra Posture

Cobra PostureCandle Posture

Candle Posture
Warrior Stance

Warrior Stance
Sun Greeting Posture

Sun Greeting Posture

You’ll know more about these postures as you start and familiarize yourself with various yoga poses.
There seems to be many misconceptions about yoga floating around that somehow frightens people who wish to undertake this activity. One of the major misconceptions about yoga that so many people to be true is that you need to have the perfect posture you find in illustrations.
When you are a beginner you do not need to concentrate about how good your poses look. As a first-time yoga practitioner, you need to only concentrate on what you are doing and tune your mind and body together so you get comfortable in your new exercise routine. Yes, you would look silly at first. To the observer, we all do look silly stretching and bending about. Don’t worry about this. Soon, you’ll be concentrating on your exercises that you won’t have time to think about what others will think.

Yoga improves the health of those who practice it, thanks to its many benefits. Yoga brings an expansion in all fields of human existence. Daily yoga practice guarantees a firm body, a stable mind, and a benevolent spirit.

(Read: Start doing yoga at home)

Physical Benefits of Yoga

Strength: asanas tone every part of the body.
Resistance: Regular practice increases working capacity.
Flexibility: A young body is maintained and resettled through a correct stretch.
Posture: While the tone and flexibility are balanced, an upright and effortless posture is established.
Power: Improving glandular performance and deep relaxation let one cool and calm.
Health: A consistent welfare state is experienced when the mind and body are balanced.
Improvement of blood circulation.

Mental benefits of Yoga

Concentration: The penetration of yoga postures deepens and extends concentration, memory retention, and attention.
Emotional Stability: contact with the inner self gives insight into life and isolates the mind from alterations.
Peace: Tranquility of the mind, tolerance in mind, and absorption in the inner self generates a permanent state of peace and tranquility.
Self-recognition: Develops the necessary skills to understand the functioning of the mind through observing the activity of the body itself and breathing.
Integral and progressive development of mind and body: facilitating the expression of the practitioner’s potentials and strengthening self-esteem.

Spiritual Benefits of Yoga

Wisdom: A persistent practice develops knowledge that flourishes as wisdom.
Freedom: justness and wisdom lead to the experience of freedom in daily life.
Integration: The regular exploration and the connection of the mental, spiritual, physical and emotional layers lead to an integral state of harmony.
Major rest during the night.
Calm: Another way of coping with problems.

A healthy and balanced life is not all about weight loss. A healthy life is but the result of a lifetime of good decision making based on our conscious choices to WANT to live healthy.
Give yourself a chance and start practicing yoga today.

 

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Stress Management – How To Handle Stress Healthily

friends having a good time

stress management

Stress Management
How to handle stress healthily aims to provide simple tips to help let you cope with stress in a more wholesome way.

 

Stress. That’s one thing all people seem to have in common nowadays. The bustle of day to day living coupled with the challenges we face in our personal and professional lives all leaves us burned out and tired. We all feel stressed at some point or another. It is a normal and healthy reaction to a change or challenge. But the stress that continues for more than a few weeks can affect your health leaving you feeling less energetic, depressed, or can even lead to life-threatening ailments like cancer. Prevent stress from getting you sick by learning healthy ways to handle it.

Learn to recognize stress

The first step in managing stress is recognizing the presence of stress in your life. Learn how to tell if you’re just feeling tired, fatigued, or already suffering from heavy stress. Everyone experiences stress in a different way. You may be angry or irritable, unable to sleep, or suffer from headaches or stomach upset. What are the signs of stress on you? Once you know the signs you should look for you can start handling it.

Additionally, start learning how to identify situations that can cause stress. These situations are known as stressors. Your stresses can be family, work, relationships, money, health problems, or a combination of two or more of these stressors. Once you understand where your stress comes from, you can devise ways to deal with your tensions.

unhealthy ways to deal with stress

Avoid stress relieving in unhealthy ways

By feeling stressed, you can resort to unhealthy behaviors that help you relax. These behaviors may include:

Overeating
Cigarette smoking
Drinking alcohol and consuming drugs
Sleeping too much or not getting enough sleep
Overindulging
These behaviors can help you feel better at first, but they can do more harm than actually help. And some of these unhealthy habits can lead to unhealthier addictions that will cost more harm. Instead, use the tips below to find healthy ways to reduce stress.

Find healthy techniques to manage stress

There are many ways to manage stress. Try some to find out which ones work best for you.

Recognize the things that cannot change. Accepting that you cannot change certain things allows you to let go and not get upset. For example, you cannot change the fact that you should drive during rush hour. But you can look for ways to relax and make the ride more enjoyable, like listening to a podcast or an audiobook.

Avoid stressful situations. Whenever possible, step away from the source of stress. For example, if your family holds discussions avoid a certain topic that often bring a divide like politics, take a break and go for a walk or a ride in the car instead. You already know that this particular topic can start heated debates so it is better to just avoid it and get away. They can continue to indulge in their favorite discussions while you enjoy a long, quiet stroll.

exercise group

Exercise. Performing physical activities every day is the best and easiest way to deal with stress. When exercising, your brain starts releasing chemicals that make you feel good. Doing regular exercises can also help you with your repressed energy or frustration as you can release your tensions with every physical exertion. Look for something you enjoy, whether you are walking, bicycling, playing softball, swimming, taking up a new sports activity like martial arts, or dancing. Do it for at least 30 minutes most days. Regular exercise not only relieves you of stress but it can also make you lose excess weight.
This is like hitting two birds with one stone. Get a healthier, leaner, toned body while you de-stress.

Change your perspective. Try to develop a more positive attitude to the challenges you face. You can do this by replacing negative thoughts with more positive thoughts. For example, instead of thinking, “Why does everything always go wrong?” change that idea by replacing it with “I can find a way to overcome this.” It may seem difficult or silly at first, but you might find that this helps you to turn your perspective.

Do something you enjoy. When stress is getting you down, do something you enjoy to help you get your spirits back up again. It can be something as simple as reading a good book, listening to music, watching your favorite movie, or dining out with a friend. Alternatively, you may want to start a new hobby or class you’ve been putting off in a while. Remember that pottery class you’ve always wanted to sign up for? Now may be a good time to enroll. No matter what you choose, try to do at least one thing a day that is just for you.

Learn new ways to relax. The practice of relaxation techniques is a great way to deal with day-to-day stress. Relaxation techniques help you decrease your heart rate and reduce your blood pressure. There are many types, from deep breathing and meditation to yoga and Tai Chi. Take a class or try to learn from books, videos, and or online resources.

Connect with your loved ones. Don’t let stress stand between you and your social life. Spending quality time with family and friends can help you feel better and forget about stress. Trusting your problems to a friend can also help you solve them. You’ll get someone’s perspective and learn how to see things in a different light.

woman sleeping

Get enough sleep. Resting sufficiently during the night can help you think more clearly and have more energy. This will make it easier to handle any problems that may arise. Try to sleep between 7 and 9 hours every night.

(Read: The Science of Sleep. Why Getting To Sleep On Time Should Be Priority)

Eat a healthy diet. Eating healthy foods helps give your body and mind energy. Avoid refreshments with high sugar content and consume many vegetables, fruits, whole grains, reduced or fat free dairy and lean protein.
Learn to say no. If your stress comes from doing too much homework at home or at work, learn to set limits. Ask others when you need help.

Resources

If you feel that you are not able to handle stress by yourself, you may now want to consider to talk to your health care provider. You may also consider seeing a therapist or counselor who can help you find other ways to cope with stress. Depending on the cause of your stress, you may also be helped by joining a support group.

Do not take stress so lightly because if left untreated this can lead to many health problems as well as mental and physical breakdown. Remember, a good and healthy life means you are physically, emotionally, and mentally stable.

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10 Tips To Lose Weight And Successfully Keep Weight Off | Weight Loss Tips

Today we are sharing ten tips to lose weight and successfully keep weight off. Safe weight loss tips.
To lose weight there are no secrets or magic formulas – just hard work, dedication, and endurance

Being overweight or obese is one of the most relevant risk factors that opens you to a bigger risk of a heart disease. Obese people often have high levels of cholesterol in blood, hypertension, and diabetes. All these are the silent killers that rob families of thousands a day or their loved ones entirely.

If you prefer to lose weight, in a healthy way, then do follow a balanced and varied diet in which there are no shortages of good fat, proteins, carbohydrates, fiber, vitamins, and minerals.
Don’t forget to increase your physical exercise in your daily routine. Recent studies have shown that weight loss combined with exercise is much more effective in obese older adults.

Try to move as much as possible during the day. You can always use the stairs instead of the elevator, walk instead of drive, get off the bus a couple of blocks before and walk to your work. In short, eat less and move more.
To reduce the excess of body weight successfully and healthily, it is important that you consider the following aspects:

1. What works to lose weight?
If you have decided to reduce your weight because your doctor has advised you or because you want to take care of your health, you have already taken a big step. It is recommended that you go to a nutritionist to lose weight effectively, safely, and healthily. It will also help you to change your eating habits. It is important to be motivated to carry out this task. Will and determination is needed. But it’s possible, and with help, it’s easier.

Other benefits of slimming

You will improve your blood pressure and levels of cholesterol as well as glucose in your bloodstream. These health benefits are visible even with a modest weight loss. If you have low weight, you will also increase your physical health, your level of energy, physical mobility, even your overall mood will benefit and of course your self-esteem.

2. Set realistic objectives
You can’t pretend to lose five pounds in a week. Nutritionists recommend losing between 5 to 10 percent of your body weight, that is to say, little by little. We’re talking about 1 to 2 pounds a week of weight reduction in the first few months for the diet to be really effective.

3. Lose weight little by little
It is shown that people who try to lose weight quickly recover it right away. Those who follow miracle diets get tired and after the 6 months they have abandoned them and the excess weight returns.
Losing weight slowly but surely
The diet should allow for a gradual and definitive weight loss. Which will help you reduce your body fat, limit protein loss, and prevent your basal metabolism (calories that we burn at rest) from diminishing when we lose weight quickly.

If you have ten pounds left, take a year to lose them. You better reduce your weight by 2 or 4 pounds a month, but be consistent. After the year you will have reduced many pounds of excess weight and you can also keep your ideal weight with ease.

4. Reduce calories
The best diet is to eat less, but in a balanced way. The ideal is to follow a hypocaloric diet (i.e. low in calories). But never below the 1,500 calories a day, and it is always better to be guided by a healthcare professional to avoid nutritional imbalances.

Less calories

Remember that to lose weight, you have to spend more calories than you consume. To lose between 1 and 2 pounds a week (a pound equals 3.500 calories) you will need to reduce your caloric intake by 500-1000 calories per day. To do this, it is important to know the how much calories your food and serving portions contain. You can download apps to make it easier.

Although the rush and the short time are part of our lifestyle, and we believe that there is no room for anything, there is always time to eat healthy so why not replace that fast-filled burger with calories on the bar or a light pasta salad with tomatoes, corn, York ham and oregano?

(Check out easy meal recipes here)

5. Control anxiety and stress
One of the difficulties in losing weight is anxiety. Are you one of the people who fret constantly or just had to do something immediately without feeling comfortable until you do something? You worry too much and think too much about your weight loss or fitness goal? Something is overburdening your mind? It is important that you try to control these binges and emotions because without noticing it, you mind tend to binge eat and ingest many calories in a short time. If you can’t help it, choose an alternative activity that distracts you like going for a walk, calling a friend, reading, or going for a relaxing bath.

(Check out how to properly manage your stress levels)

6. Not all diets are worth it
Do not follow radical diets, avoid eating only once or twice a day, or do uncontrolled fasts as the nutritionists warn these habits are very dangerous to health.
A regime should never be drastic because we not only abandon it quickly, but it will also harm us for the lack of nutrients. A balanced diet should include fats, proteins, carbohydrates, vitamins, and minerals.

7. Eat well for slimming
Your diet must be varied, healthy, and pleasant to the palate. It’s not about banning food. Put delicious food on your plate but in proper proportions. Choose a proper diet with healthy fat, including vegetables, fruits, legumes, whole grains, and lean fish or meats (chicken). You can be vegan / vegetarian too if you wish but make sure you still get the proper nutrients your body needs.

8. Take care of sleep and rest hours
Sleeping more than nine hours each night protects people with genetic predisposition to obesity, according to a recent study by the University of Washington. Research revealed that those who slept more were not only thinner, but also had less risk of gaining weight. There are many remedies to combat insomnia.

9. Make five meals a day
It is advisable to eat at least four times a day, although it is ideal to distribute the food in five shots. That way, you will avoid fasting periods, that not only will not help you lose weight, but instead deactivate your metabolism to store body fat.

10. Practice a physical activity every day
To ensure energy expenditure it is essential to exercise regularly. Practice a physical activity every day for at least half an hour. It will help you burn calories, control stress, raise good cholesterol (HDL) and reduce the accumulated fat in your body. Aerobic sports such as swimming, biking or walking at a brisk half-hour are especially indicated. Exercise helps to lose weight in a healthy way.
Remember if you want to lose weight successfully: Do it little by little, eating less and exercising more.

 

 

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References:
DHHS, AIM for a Healthy Weight, page 5
NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
Villareal DT, Chode S, Parimi N, et al. Weight loss, exercise, or both and physical function in obese older adults. N Engl J Med 2011; 364:1218

Three Effective Fruit Smoothies Recipes For Slimming

slimming down with shakes

slimming down with shakesToday, we are sharing three effective fruit smoothie recipes for slimming. We can drink these fruit smoothies both before and after every physical exercise. The vitamins in the fruits have an antioxidant effect, so they counteract the effects of free radicals, which accelerate aging.

Do you want to lose weight the healthy way, without having to feel weak and deprived at every step and without giving up the pleasure of savoring what you eat or drink? The list of foods to help lose weight does not have to be full of food and drinks without flavor. There are many healthy options available out there that will keep you nourished without looking sick and deprived of life’s eating pleasures.

There are very rich solutions to lose weight and do it with great pleasure. Solutions that can then be assumed as pure habit and begin to be a part of your life. Within these widely accepted and practiced solutions are the slimming shakes. Fruit shakes are very popular all over the world today. They are a delight and are very refreshing as well as nutritious. The best part, fruit shakes/smoothies/juices can be consumed both before and after physical exercise.

Incorporating the fruits into our lives

Of course, you already know that fruits in their generality are rich in vitamins and minerals. Therefore, they are widely used in various products for the skin and hair. However, its truly potent effect takes place when we consume them directly, when we eat them and incorporate all their nutrients naturally into our body. This direct consumption of fruits, in their original form or in tasty milkshakes, gives you, in addition, the guarantee of truly natural components that have not been manipulated with chemicals, dyes or preservatives that, in the long run, also harm our body and our health.

It may be interesting for you to know that in the specific case of vitamins contained in fruits, they have an antioxidant effect. This means that these vitamins counteract the negative effects of so-called free radicals which are nothing more than highly reactive substances produced by our own body when we maintain inadequate feeding, we are subjected to stress or are prey to sedentariness and that accelerate the process of aging, deteriorating our cells and tissues.

Why are fruits a solution?

We must not be frightened by having within ourselves a mechanism that is harmful to our body because, as we said, there are solutions and among them is the consumption of fruits. The fruits have an important amount of potassium, magnesium, bromine, copper, zinc and calcium.

In fact, you can combine the fruits into your food recipes, especially in your drinks and natural milkshakes. This will help you balance your diet and achieve not only a good figure, but also good health.

Studies have shown that maintaining a balanced diet by eating whole grain cereals, nuts, seeds, fruits and vegetables is an ideal solution for supplying our body with the vitamins, minerals and other nutrients belonging to the antioxidant group. This type of diet also reduces the risk of heart disease and cancer. Ideal for preparing natural homemade shakes for slimming are strawberry, different types of berries, banana, pineapple, melon and lemon. Here we propose five of the best shakes to lose weight and maintain the ideal body weight.

Strawberry Milkshake Delight

Strawberry Milkshake Delight

Strawberry is a very complete fruit in terms of vitamin complex. It has a high content of vitamin C but also, the strawberry is made up of water, fiber, potassium, calcium and magnesium. This fruit also contains folic acid, vitamin C, and vitamin E. Its main consumption recommendation is based on its richness in minerals, vitamins and iron.

For its properties and its antioxidant power it is often recommended to make it a part of your diet if you want to fight wrinkles and cellulite. Its flavor is enhanced in a good milkshake. The combination of the strawberry with milk (skim, if you are trying to lose weight) is exquisite and delicious, so it will be very easy for you to motivate other family members to consume this fruit as well. After passing the fruit through the mixer and getting the milkshake, do not forget to strain it to extract the seeds and improve its texture. You can skip the straining process if you prefer more texture in your drink.

Ingredients

2 cups skimmed milk
1 tablespoon honey
1 cup frozen strawberries
1 teaspoon vanilla extract

Preparation

Combine milk, honey, vanilla, and frozen strawberries in a blender. Blend the mixture until smooth. Pour into your favorite glass and consume.

If you want to have a thicker milkshake, use only 1 cup of skimmed milk and add additional strawberries.

Pineapple Celery Smoothie

Pineapple Celery Smoothie

Ingredients

400ml water
300g fresh pineapple (you can use frozen pineapples if fresh is not available)
1 stalk celery
1/2 lemon, juiced
1 tablespoon honey

Preparation

Combine all ingredients in a blender. Blend until smooth. Divide the smoothie into two. Drink the first half early in the morning. Great way to perk you up and get you going. You can drink the second half for your lunch. Enjoy!

Exquisite and Easy Banana Smoothie

Exquisite and Easy Banana Smoothie

Another nutritious and commonly consumed fruit is the banana or its cousin the plantain. In some countries, it is even used as a main ingredient to specific food dishes. Banana shakes are very tasty and nutritious as well as appropriate for any time of day. Each banana contains a lot of potassium, which means it has a high energy power. When you add skim milk in combination with this fruit, you achieve a light and recommended smoothie to maintain your weight or aid you in slimming, complemented by exercises.

Ingredients

1 whole ripe banana, roughly chopped
1 tablespoon oat bran
1 cup low fat / skimmed milk
1 tablespoon honey / agave nectar

Preparation

Combine all ingredients in your blender. Blend until smooth. If you want to have little chunks of banana in your shake, just blend until you achieve the consistency that you want. Pour into glass and consume immediately.

This drink is great when taken before your workout.

 

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