CHEW YOUR WAY TO WEIGHT LOSS
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In order to lose weight, people are willing to try just anything – be it the fad diets, new exercise patterns or weight loss supplements! It is amazing to know that Americans spend about $40 billion every year on weight loss related products and programs. But could you image that weight control can be as simple and as cheap as chewing your food more?More Chewing, Fewer CaloriesScientists have suggested that chewing your food for longer may help you lose weight. A study has explicated that munching on each mouthful for longer significantly reduces the amount of calories consumed during a meal. Volunteers who chewed each mouthful 40 times ate 12 percent less food than those who chewed just 15 times. It is thought chewing for longer prevents over-eating by giving the brain more time to receive signals from the stomach that it is full.Slowly chewing the food also appears to lower the levels of ghrelin, the ‘hunger hormone’, circulating in the digestive system. A Chinese study was conducted on 16 slim men and 14 obese men in their late teens or twenties to evaluate the impact of chewing on weight loss. In the first, they wanted to see if the obese men chewed their food differently in comparison to their lean rivals. Each volunteer was given a pork pie and filmed by a secret camera to test how many times they chewed before swallowing. The results found that, although the obese men chewed at the same speed as the slim ones, they swallowed their food much more quickly.In the second experiment, both groups were given another portion of pork pie to chew 40 times and then swallow. Researchers found that when volunteers who chewed for longer consumed 11.9 % fewer calories, regardless of whether they were slender or obese.Further, the blood tests taken 90 minutes after eating showed volunteers also had much lower levels of ghrelin when they had chewed each portion 40 times rather 10-15 times. In a report published in the American Journal of Clinical Nutrition, the researchers said eating food slowly could be a simple and effective way of tackling weight problems. In their words – ‘Research indicates eating quickly, gorging and binge eating have a substantial effect on being overweight. ‘Our results showed obese participants chewed less and ingested more quickly than lean ones.’A chief nutritionist at St George’s Hospital, London said although eating more slowly may have some effect on gut hormone levels, the benefits are more likely psychological. She explained that when you gulp down the food without chewing you don’t realize how much you are eating. Chewing the food for longer makes you attentive towards the taste smell, texture and food which is likely to contribute in your better management of hunger levels!Further apart from helping you keep the weight problems away, chewing your food is surely going to contribute towards better digestion and help in the smoother functioning of the overall digestive system in your body!Along with chewing the food around 30-40 times, some of the considerations that should be followed while eating food to are –1. Avoid distractions like TV, music, chatting while eating food!2. Manage the portion size and try to divide your meals!3. Be mindful for healthy food when you choose your meals!The bottom line of the discussion is that if you want to lose weight just practice the no effort activity of chewing the food properly and see significant visible changes....

DOES ZUMBA WORK FOR WEIGHT LOSS
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Who doesn’t love to party? A party which makes you dance, smile, laugh and lose more than 600 calories at the same time. A party which enhances your fitness levels while you dance on some amazing international beats. You may call it a dance fitness extravaganza,we call it ZUMBA.ZUMBA is a fun workout based on intermittent training in which participants raise and drop their intensity alternatively. It’s a perfect combination of cardio, toning and stretching which not only improves the cardiovascular fitness but also enhances agility, coordination, balance and flexibility. Facts state that such fitness training is the most effective in terms of weight loss, stamina and endurance. Anyone who loves music and who would instantly do a shoulder-shrug or a foot-tap after listening to the irresistible rhythms can do ZUMBA.Merengue, salsa, reggaeton ,Soca, Samba, cumbia, hip hop, Bollywood, bhangra are just few of the renowned dance forms that are used in any Zumba class. It’s the magical music that has motivated around 15 million people across 180 countries to be a part of this fitness party every day. Various celebrities like Jennifer Lopez, Emma Watson, Kristie Alley have adopted this fitness program as a part of their daily fitness routine.Aqua ZUMBA, ZUMBA toning(using toning sticks), ZUMBA Sentao (chair workout), ZUMBA kids and kids Jr, ZUMBA gold (for over 50s), ZUMBA step are some specialised ZUMBA fitness programs which have been customised for people with different levels of age, interest and exertion. The ZUMBA community is expanding in the entire world like fire and has already transformed millions of lives with its friendly and addictive format.A bland everyday gym workout can be spiced up with some cool n curvy ZUMBA moves. Even after one full hour of sweating, grooving and dancing, you would end up asking for more....

FOODS A NUTRITIONIST WOULD NEVER EAT
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Eating in the modern world can be difficult owing to the genetical modifications, chemical treatments, and inhumanely raised food floating around out there. Sometimes compromising is necessary when it comes to food choices, but still there are some food items which food nutritionists would never let touch their lips owing to their harmful impact on health and weight. Here’s the list of items which you should stay away:-1. Breakfast CerealsThose colorful breakfast cereals which you consider good for your health are highly processed, have high GI because of the high and hidden sugar content (which causes your blood sugars to drop very quickly after eating them), high in sodium, and high in preservatives. So there is only one thing we can say about them – Just don’t eat them.Alternatives: Instead of breakfast cereals opt for quinoa porridge or my homemade gluten free granola.2. Processed Peanut ButterThe key ingredients used in the manufacturing of this product is sugar. As these are laden with sugar and preservatives, processed peanut butter is a big no-no.Alternatives: 100% nut butters found in health food stores or a health foods section of grocery stores. Eg:- Almond butter or ABC (almond, brazil nut, and cashew) nut butter.3. Salted NutsNutritionists avoid salted nuts as the sodium content in pre-salted is sky high.Alternatives: Raw and activated nuts and seeds.4. Pre-Packed/Frozen MealsFrozen or pre-packaged meals usually contain hidden sugar, high fructose corn syrup, salt and preservatives, that is why they are normally avoided by nutritionists.Alternatives: Home-cooked meals or pre-packaged meals from health food stores.5. Non-Organic DairyMilk producers treat their dairy cattle with growth hormones in order to boost milk production. Not only this increases the production but it also increases udder infections and even pus in the milk. It also leads to increased levels of a hormone called insulin-like growth factor in milk.Alternatives:Organic milk, almond milk, rice milk, coconut milk6. Vegetable OilVegetable oils are highly processed and high in trans fats. Normally saturated fats get the blame, but actually trans fats are the ones responsible for the increase in LDL — the bad type of cholesterol that may lead to bad heart health.Alternatives: Coconut oil, olive oil7. Canned Fruits & VegetablesThere’s tons of hidden salt and sugar! The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity.Alternatives: Fresh and organic vegetables and fruits8. Artificial SweetenersSince our bodies don’t recognize these substances as food, rather than curbing the desire for sweeteners they actually increase it and ultimately result in weight gain.Alternatives: Rice malt syrup, maple syrup, dates, raw honey (in small amounts).9. MargarineMargarine is high in “bad fats” also known as trans fats – fats formed during hydrogenation process (which turns liquid vegetable oils into solids).Alternatives: Organic butters, coconut butter, or avocado as an alternative!10.Processed MeatThe animals that make these products are given growth hormones, antibiotics, and other veterinary drugs, and are raised in deplorable conditions that are not good for human health. These meats are also filled with sodium nitrite (a commonly used preservative and antimicrobial agent that also adds color and flavor) and other chemical flavorings and dyes.Alternatives: Organic meatSo if you are really serious about losing weight and maintaining a good health swear that you would not touch these unhealthy foods and say a strict no to them just like the nutritionists!...

LOSE WEIGHT BY SLEEPING MORE
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Let’s tell you a story today about 2 friends. One of the friend was a super model and other one was a regular girl. In context of weight loss goals and fitness, both consumed appropriate proteins, vegetables and exercised for about 3-4 times. The problem that they were facing was that the one who was a model was getting fit and the other one always lost self-control and ultimately binge on junk and fatty foods even after a high level of dedication towards weight loss goals! The major reason which was responsible for this was not lack of motivation or self-control but lack of sleep. Yes, lack of proper sleep is also a major barrier in the process of weight loss. No matter, how hard you try to lose weight if you don’t have a well-defined sleep pattern all the time and effort dedicated to weight loss mission goes for a toss!The major contributions of effective sleep in the weight loss are highlighted as under:-1) Reduced cravingsThe more time you are awake, the higher is the number calories you consume. According to a study conducted by University of Pennsylvania over the course of seven days it was found out that sleep-restricted participants (sleeping from 4-8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. – 8 a.m.), mostly because they consumed 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep.2) It helps burning caloriesAlong with ensuring more energy for daily tasks, a good night sleep also helps in torching calories even when you are not actually working out. American Journal of Clinical Nutrition explicated that people having normal sleep burned 5% more calories when at rest than their counterparts. Along with this, they are likely to burn 20% more calories after a meal in comparison to sleep-deprived people!3) Encourages Portion ControlA Swedish study was conducted on the ideal portion size. the study aimed get a computerized test done on well rested and sleep deprived people in which they could manipulate their serving size on the screen. The results of study brought to light that sleep starved people added 35 additional calories in snacks in comparison to well-rested people. This makes it very clear that the people who are sleep-deprived tend to consume more calories because of inappropriate portion size in comparison to well-rested individuals!4) Lack of sleep sabotages workout routinesIt is very clear and simple to understand that when you are sleep-deprived you are likely to feel tired and weak. Since you don’t feel competent enough physically your workout routines are bound to suffer. Sleep is important to recharge your body for daily tasks and since you are deficient you are unable to undertake the daily tasks in an effective manner!5) Boosts Fat LossSleep proves to be really beneficial to boost the fat loss procedure of your body. Even if you intake the same diet as your friend, but don’t take proper sleep you won’t drop as much fat as him. This was also proved by a recent study conducted in the University of Chicago. The weight loss results of people consuming the same calories and slept 8.5 hours versus those who slept for 5.5 hours highlighted that both the groups lost about 61/2 pounds but more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants!6)Helps you choose healthier food optionsIt is a common saying that you should never go shopping when hungry… exhausted or tired. An Obesity journal published a study highlighting that sleep-deprived men bought nearly 1,300 calories in food more than well-rested men (the study was independent of hunger). So be wiser and take a good night nap before you actually step out for grocery shopping!What’s more – BMI of people who slept for less than 7 hours was more than people who slept more than 9 hours!So this makes it very clear that proper sleep has an equivalent role to play in weight loss process like the diet control and exercising!Tips for better sleep1. Shut down your computer, cell phone, and TV at least an hour before you hit the bed.2. Save your bedroom for sleep and relaxation rather than work or entertainment.3. Create a bedtime ritual. It’s not the time to tackle big issues. Instead, take a warm bath, meditate, or read.4. Stick to a schedule, waking up and retiring at the same time.5. Turn out the lights as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it....

CHANGE YOUR DIET CHANGE YOUR LIFE
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In order to lose weight there are millions of diet tips, that you must have heard and tried, but you never seem to stick to them. The reason?? They are all based on short term goals. Considering this, we thought about sharing some real facts about how to eat and think about food, so that your body can maintain a healthy weight and waistline for life.1. Chew your foodThe simplest of all tips to lose weight is to chew your food properly. Journal of Academy of Nutrition and Dietetics found that people who chewed 50-100% more than they usually did decreased their food intake by 9.5% and 14.8% respectively.2. Stop considering ‘Carbs’ as the devilNot only carbs provide energy to your brain but they also help in increasing serotonin level, which actually curbs your appetite and contributes in emotional well-being. Rather than avoiding carbs choose the ones that are high in fiber such as whole grains, fruits and beans as they will keep you full for long.3. Eat whatever you want, but only until you are fullStudies have shown that the 80:20 rule is actually useful to boost up the weight loss process. Eat whatever you like but eat slowly so that your mind gets time to signal your stomach that it is full. Doesn’t it sounds great to have whatever you like, even if in smaller quantities.4. Stop experimenting with new dietsThe bitter truth: all diets are basically the same. An analysis of 50 studies have found out that low-fat or low-carb diets are virtually the same. Rather than finding new diets opt for a way of eating that you like because in long run it is difficult to stick to diets that make you feel miserable.5. Eat lunch earlierRather than waiting for the right time for the midday meal, grab food when you feel the first pangs of hunger. This is mainly because if you keep pushing hunger till the last minute it increases the chances of picking up unhealthy options and also eating more than you would have an hour earlier.6. Stop forcing yourself to eatListen your body’s hunger signals before you actually plan to eat anything. Your body is much wiser than you think: It knows precisely what types of nutrients you need, how much, and how often. When you eat a ton of refined foods that are high in sugar, white flour, unhealthy fats, and salt, your intuition will be tuned off. Try to retrain yourself to trust your body’s internal guide before you actually pick up something to eat.7. When hungry, prefer proteinsResearch shows that eating 20 to 30 grams of protein at each meal can help you build more lean muscle. Since our muscles don’t store protein, steady consumption of it is required for optimal muscle synthesis; simply meaning you can build more of it and burn more calories, even at rest.8. Enjoy your mealsDon’t miss out the pleasure of eating by grabbing food in a rush or while being engaged in some other tasks. In order to lose weight say no to any kind of “meal time distractions” as it ultimately results in overeating and dissatisfaction. Give your meals enough time and savor the flavor of each bite.Simply adopt these changes and be prepared to see positive changes in your body even without making any major variation in your current lifestyle....

TRICK THE METABOLISM FOR THE REBOUND EFFECT
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Have you ever experienced that you followed a strict diet for a vacation or a wedding and right after that you immediately gained the weight back and then it took months to lose it all again?? Experience shows that cutting calories too drastically, for instance, by skipping meals or starving yourself, the body gets used to the calorie reduction and you quickly experience ‘weight loss Plateau’ and after an initial steady weight loss, the scale refuses to drop any more, no matter how little you are eating.During the first few weeks of the diet plan, the body’s response to the reduced calorie intake is very encouraging; calorie intake is low whereas the body’s metabolism is high. During this time, body is subject to new changes in terms of food intake. The result is instant, steady weight reduction – even though most of this reduction is due to loss of water.Then suddenly, the body is switching to ‘survival mode’ slowing down the metabolism for getting used to calorie reduction. This is the point when ‘weight loss plateau’ sets in. Now, the body has adapted to the new conditions and has settled down to adjust by burning few calories. These diet plans and exercise regimes didn’t produce the expected results and it gets harder and harder to lose weight.In fact, many of the popular diets and dietary supplements in the market help people lose weight quickly but what they are losing is basically water and almost no fat. If you, like many of us, are still fighting, both, the battle of bulge and the sledge of spikes, we have some easy dietary tips and tricks you can make use of today. The trick is to use a unique eating system called ‘calorie dieting shift’ to confuse your body in a healthy way.Here are the basic rules of the calorie shifting diet –1. Stop eating once you are satisfied – not until you are full!2. Eat 4 meals a day, leaving a gap of 3 – 3.5 hours between each meal.3. You have a choice to eat any of the 4 meals in any order throughout the day.4. Each day eat different foods from meals to fruits and vegetables.5. Change the calorie uptake each day randomly in order to avoid that the metabolism gets used to it.6. Take a 3 day break from the diet on days 12 through 14 of your diet, before you may resume the diet again. This is important to give your body a chance to take rest from the rapid weight loss that you will be experiencing.7. Stick to the calorie shifting plan – be honest to yourself!Your body will receive different calories each day. One day you will consume 1500 calories and the next could be 1100 calories, derived from different types of food. This way your body does not establish any eating habit, it keeps burning calories and maintains high rate of metabolism even when you are eating less.The result is faster weight loss avoiding the feared weight loss plateau and the rebound effects.Food is a cornerstone of nutrition. If you do not eat the proper foods – lean proteins, starchy carbohydrates and fibrous carbohydrates – nothing else matters. No supplement can ever provide you with all the benefits that food supplies. Remember that when it comes to weight loss – ‘the slower you go the faster you get there’ It is like the turtle and the hare analogy. And it applies to any area of life.Yes, it does take time, but the long term benefits are totally worth it. Keep in mind that moderation is the key. Commit to live a healthy life style now and you will not have to worry about crash dieting and rebound effects later!...

DO YOU EAT ENOUGH FRUITS & VEGGIES
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You must have heard it a 1000 times that you must eat enough fruits and veggies in order to lose weight and stay healthy. But the reports published by CDC, highlighted that only 9% people are having the recommended daily serving of veggies and only 13% of people are eating enough fruits. This is an alarming signal as in addition to the numerous health benefits including cardiovascular disease, high blood pressure, diabetes, cancer, etc. – they are low in calories, but have lots of water and fiber, making them very filling. Furthermore, varied studies have shown a positive relationship between fruit and veggie consumfption and feeling good, which includes feelings of well-being,and creativity, as well as greater self-control and more initiative.Still not convinced? Studies have shown that positive activities like eating fruits and veggies are more likely to result in positive activities; simply meaning that if you feel good about what you’re eating, you may be more motivated to exercise. As the per the recommendations given by U.S. government’s MyPlate, adults should eat between 1½ to 2 cups of fruit & 2- 3 cups of vegetables per day, varying on the basis of age and gender. So today we have got simple tips that will help you increase your fruits and veggies consumption without putting in any extra efforts:-1. Make fruits & veggies your snacksInstead of snacking on chips, cookies, or other less-than-healthy munchies, try committing to only eating fruits or vegetables as snacks. When hungry just grab a fruit or enjoy fresh veggies like – sliced peppers, baby carrots, cucumber with a a healthy dip including hummus, salsa, or yogurt.2. Eat fruits for dessertIt’s not always easy to ween ourselves off the high-sugar diet we’re used to, but replacing high sugar desserts with fruits is a great alternative to reduce the calorie intake and also increase the consumption of fruits. Try fresh berries, peaches, plums, or a pear for dessert.3. Don’t forget the the frozen onesYou aren’t limited to just what’s in your grocery store’s produce section. Frozen fruit and vegetables which can be added to your oats, porridge; are just as healthy as the fresh variety.4. Make veggies the star of the dishOften we relegate vegetables to the side of our plate, which makes it tough to get enough — not to mention, when they’re the side dish, we usually give them less of our culinary attention. Instead, it is suggested that you have vegetarian meals once or twice per week for dinner and make vegetables the focal point of your meal.5. Pile it upMany of your favorite recipes, including pasta, bruschettas, casseroles, etc. can be easily bulked up with extra veggies. If you’re dealing with picky eaters, this is a great way to make a meal the whole family will enjoy.Most importantly, remember that rather than considering it a task make the dishes rich in taste and flavors so that instead of becoming a gulping down activity it becomes a savory one. So now, its time to enjoy a bowl of fresh fruits and vegetables… HURRY UP!...

WHY YOU SHOULD TRY BODY WEIGHT EXERCISES
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There is no need to unnecessary complicate the way to weight loss and fitness. Simple body-weight exercises can be a great choice for achieving gains in strength, flexibility, and overall health. Above all, they don’t cost a thing and you can usually do them just about anywhere. Still looking for more reasons?? Here we’ve got some reasons why body-weight exercises should be a key component to your workout regime.Reasons Body-weight Workouts Are Here to Stay1. Combines cardio and strength trainingBody-weight exercises are a ideal for weight loss as they combine the benefits of cardio workouts and strength training into one. Performing quick cardio sessions with exercises like burpees or high-knees between strength movements workouts like push-ups or lunges will keep the heart pumping while still encouraging muscle and strength development.2. No scope for excusesExcuses like “no time” or it’s “inconvenient” get automatically eliminated with body-weight exercises as with these types of workouts you need a very little space and can be squeezed in into your daily routine easily. Exercising without equipment can also be used as a stress reliever whether you’re working at home or on a holiday.3. No chance of boredomIt can be easy to get stuck in a workout routine of treadmills, bicep curls, lat pull-downs, and bench presses. This is both boring and monotonous and that’s where body-weight training comes into picture. There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves boredom, it can also help break plateaus and spark further progress.4. Fastens the fat burning processJust a few minutes of a body-weight circuit training can have a major impact on the body’s metabolism. If you’ve ever heard of the after burn effect, you know that even when your workout is over, your body can still be revved for hours to come. This ultimately helps in fastening the weight loss process for better results as your body is in action even after you have actually stopped working out.5. Better balanceWhen it comes to this type of training, sometimes increasing resistance means increasing balance, too. Functional movements involved in the body-weight exercises are likely to improve balance through better body awareness and control.6. Gain core strengthForget the six pack abs and focus on core strength which can be easily harnessed with many simple body-weight movements that can engage all the muscles of the trunk of the body. Such exercises won’t just give you tighter abs, you’ll also gain better posture, relieve lower back stress, and improve overall performance.7. Challenging for allBody-weight exercises are great because they’re easily modified to challenge people with any amount of fitness level. Some of the few ways to make these exercises more challenging are – adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement. Not to mention with each added modification, your progress will obviously go higher.8. Increases your flexibilityBody-weight training can go hand-in-hand with building strength and flexibility. Completing body-weight exercises through a full range of motion ensures your joints are moving freely. Along with this, it can lead to improved posture and might reduce the chance of exercise-related injury.The bottom line of the discussion is that there’s no universal “best” way to exercise, body-weight movements offer lots of benefits, especially if you’re new to resistance training. Whether you’re at home, at the gym, or even in a hotel room, body-weight training is one tool that can be helpful to all levels in every setting....

WHY COUNTING CALORIES DOESNT WORK
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When people are looking to lose weight, it is quite common to turn to a group such as weight watchers or slimming world. Nestled among others desperate to shift the pounds, you will benefit from the comradely of being around others who share the same goal as you; making it easier to stick to targets and reduce the feeling of isolation. However, when you put yourself in a situation where there is a goal or target to be reached it comes hand in hand with the possibility of shame and guilt when that goal is not achieved. Not achieving the set target can mean falling colossally off the wagon and being left with a feeling of regret. Having to start all over again when the pounds have piled back on, is not always easy.Counting calories works well for some people, as they thrive from the challenge and enjoy the social aspect and the support from a network of slimmer’s. But counting calories isn’t for everyone and it isn’t always the best option. People that are dieting and counting calories are often terrified of fat. They will choose the low fat and rescued calorie option, opting for chemically enhanced flavors to replace the sugar. But foods that contain natural fats such as nuts, avocados and coconut oil, can assist with weight loss and they taste great too. Avocados are a high calorie food containing around 160 calories, but they contain monounsaturated fats which give your body energy to slowly burn. Avocados improve nutrient absorption and curb hunger pangs, leaving you with the feeling of being full after a meal.Almonds contain the same monounsaturated fats as avocados and snacking on almonds, or incorporating them into your meal, will actually stop you craving unhealthy snacks and treats.Like avocados, almonds are low in carbohydrates and high in protein. High carbohydrates would put extra pressure on the body to produce insulin to transport all the sugars around the body and it would usually end up turning into triglycerides and getting stored as body fat. Again, as with avocados, the natural fat present in almonds will be used as instant fuel for the body, giving you extra energy to burn it all off.So don’t worry if you aren’t a calorie counter. Turn to natures finest ingredients to give you extra energy, will power and help you burn fat....

CHEAP AND HEALTHY FOODS & MEAL IDEAS
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One great way to lead a healthy lifestyle on a budget is to eat out less and cook more at home. This doesn’t only save money, but it gives you greater leverage in creating your own delicious, gourmet style meals with the flavors and intensities you like. Grab a notebook and write down the following health foods you can get under $1, you wallet and your tummy will thank you!1. BeansBeans are perhaps one of the most nutritious and inexpensive foods that give you a ton of fiber and a whole lot of protein. Beans are a staple in many developing countries of the world as they’re filling and contain most of the nutrients required by the body at an affordable price. Any type of beans will give you a good amount of potassium, calcium and folic acid as well.Instead of buying the canned stuff, get dry beans instead. They have greater nutrient densities with higher levels of antioxidants and you can purchase them at a very low price. Beans are incredibly versatile. You can make patties out of them, make a black bean soup, add them to a salad or a wrap or prepare a healthy black bean dip.2. EggsEggs are a vital part of every home’s kitchen. If you’re in need of some quick protein, eggs are an instant fix. You can make them in various ways, from old-fashioned boiled to scrambled eggs with veggies or vegetable frittata with cheese. You can add them to anything too, such as a homemade fried brown rice or a sandwich.3. PeanutsWhen consumed in moderation, peanuts provide a healthy dose of good fats that prevent free radical damage and reduce cancer risk. Peanuts are incredibly versatile as well. You can make a homemade natural peanut butter and have it with your favorite food – we love bananas and peanut butter! Or you can add whole peanuts to your salad, chicken or rice dish.4. ChickpeasAlso called garbanzo beans, these babies will cost you around just $1 a can or maybe even less if you buy them dry. Not only are they delicious, they’re packed with fiber and protein too. You can use them in your cooking in several different ways, such as homemade hummus, roasted chickpeas, chickpea salad or “chaat” or a chickpea curry.5. LentilsGuess what, lentils consist of more protein than a pound of beef and they’re super filling and high in antioxidants. They make a mean lentil soup or “daal” which can be consumed alone or with rice.6. OatsOats are low in fat and rich in fiber and good fats. They help in lowering cholesterol levels and have a fantastically low glycemic index, making them diet-friendly and diabetes-safe. A bowl of oatmeal with some fruit is a hearty breakfast anyone would fall in love with in the morning and it is super cheap! You can use oats as a substitute for flour in flat breads, cookies, muffins and even use them as breadcrumbs....

HOW TO DETOX AFTER A WEEKEND BINGE
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We have all been there before at some time in our lives. We have had a super fun and indulgent weekend full of alcohol, late nights and junk food. It is now Monday morning and your body is screaming for a clean start to the week. You know that you feel less-than-great (lethargic, run-down and not-so-sparky) and you want to rest your liver, flush out the toxins and start the week off by looking after your body (rather than abusing it).Starting the detoxification process is definitely a good move. This is where you can actually normalize the body’s natural ability to process and excrete toxins that are stored in our fat, while you temporarily reduce the amount of incoming toxins.There are a lot of detox protocols, facts and myths out there. If you jump into detox without prior experience (meaning that you probably have a high toxic load and will release a high level of toxins) or proper supervision, it can backfire.You might start to experience severe detox symptoms including headache, lethargy, and skin issues. If this happens, you are not likely to stick to the detox and will end up back where you started at the end of the weekend.You also need to be wary that the body cannot process the large amount of toxins that are suddenly released into the bloodstream, and if you flush the toxins suddenly, they will get re-absorbed into the fat tissue stored in your body. This then undoes any good work that you are doing. When looking for a safe detox protocol and program, you should pay special attention to:a) A gradual approach that can minimize withdrawal, sudden toxin release, and increase success rateb) Enough calorie intake to support the body’s detoxification and elimination processc) Addressing issues of addiction prior to start of the programWhen done correctly, safe detox can bring many benefits to your system, including:1. Weight loss2. Clear skin3. Mental acuity4. Reduced stress5. More energy6. Improved immune function7. Better digestion8. Reduced cravingsIn order to start a detox safely, you want to start by doing these five things:1. Use herbs that support your detox organs of the liver, kidney, and colon. Great detox herbs that come in the form of herbal teas or tinctures include milk thistle and dandelion. You could also try taking these as an herbal supplement, which you can buy from your health food store.2. Encourage toxin elimination through your skin, which is the largest organ for elimination. Ways to encourage this include sweating and dry brushing. Get sweaty by doing physical exercise- a cardio workout would do the trick, or try using a steam room or sauna to sweat the bad stuff out. Make sure you drink heaps of clean, filtered water to aid the body in flushing the toxins out and to keep your body properly hydrated after sweating. Dry body brushing is also a great way to start removing toxins from the skin as well as waking up the lymphatic system which is probably sluggish after the abuse of the weekend. Use a dry body brush in a light, circular motion over your skin, starting at your feet and moving up the body. Do this before you shower to really remove the dead skin cells and open the pores to allow for easier toxin removal.3. Buy and eat as many fruits and vegetables as possible and ensure they are organic a much as possible. You can eat fresh produce in the form of smoothies or juices to really get the most nutrition from the foods.4. Reduce processed and packaged foods, which are loaded with sugars and chemicals. You have already eaten enough of these over the weekend and now it is time to give your body a rest from trying to process anymore. Replace unhealthy snacks with fresh fruit instead.You will also want to avoid drinking coffee and of course, cut out any more booze. Minimize your animal protein intake and avoid dairy products to really allow your digestive system time to relax during the detox.5. There are heaps of toxins within the household and personal products many people use. Try and avoid coming into contact with products loaded with chemicals, or better still, replace what you have with those made from natural ingredients.By easing into the detox, you are providing your body with a gentle detoxification. If you are looking to start a more intensive detox, it’s best to go through a supervised detox program so that fewer problems will arise when toxins are released as fat cells are burned off....

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