Radish comes packed with antioxidants, dietary fiber, iron, protein, calcium, potassium, vitamin A, and C and a lot more. This root vegetable has been found beneficial in cleansing the liver and stomach, purifying the blood, keeping hypothyroidism in check, preventing cardiovascular diseases, and boosting immunity.

When topically applied, this vegetable that is commonly added to salads can provide nutrients that benefit our hair and skin.

Removing Dandruff

Due to its antibacterial properties, radish can help maintain a healthy scalp by keeping the dandruff-causing bacteria at bay.

Grate a medium size radish and strain its juice. Apply the juice into the scalp using a cotton ball. Wrap the head using a towel and leave the juice on for 30 minutes. Rinse it off later.

Fights Hair Fall

Regular consumption of radish can help fight hair fall problems. Applying its juice on the scalp can help strengthen the roots from within, stimulate hair growth, and prevent hair loss.

For Acne

Radish possesses antioxidants and antibacterial properties that can help get rid of dirt and impurities and protect the skin from radical damage.

Grind 1 tsp of radish seeds to get a powder. Create a paste by adding a few drops of water into it and apply it on the face. Leave it on until it dries. Rinse it off using cold water and pat dry.

Fewer Clogged Pores

Radish juice is one of the best solutions for clogged pores. A radish juice or pulp in a homemade mask can provide positive results because of its cleansing properties which can help reduce the appearance of pores.

Mix radish juice with a few drops of citrus juice to cleanse the skin and clogged pores.

To Exfoliate The Skin

For this, we need other ingredients such as oats and egg whites. Oats have anti-inflammatory properties that soothe irritated skin and can exfoliate the skin to remove dead skin cells and impurities. On the other hand, egg white is significantly rich in proteins that can help replenish the skin and prevent the production of excess oil.

In a bowl, mix 1 tbsp each of radish juice and oatmeal powder. Add 1 egg white to it and whisk everything. Apply the mixture on the face and gently rub it in circular motions for a few seconds. Leave it on for 10-15 minutes. Rinse the face with cold water and pat dry.

Better Hydrated Skin

Radish has a high water content that is good for our skin and other body organs. In addition to this, it also contains omega-3 and omega-6 fatty acids, which are important for pumping moisture down in the deeper levels of the skin.

Looking for more ways to get radishes into our daily diet? Try these tips:

1. Roast them
2. Add them salad
3. Add them to tacos
4. Put them in coleslaw
5. Pickle them
6. Snack on them with cream cheese and chives

Original article can be found here: https://www.drfarrahmd.com/2020/06/radish-source-of-nutrients-for-healthy.html

 

The post Radish: A Source Of Nutrients For Healthy Hair And Skin first appeared on Healthy Gab.

The post Radish: A Source Of Nutrients For Healthy Hair And Skin appeared first on Healthy Gab.

 

After years of ups and downs with ketogenic living, one indisputable rule has stood out regarding food supplements. That is: high quality MCT Oils cannot be marginalized.

While coaching new Keto Warriors, this is a fact that often takes time to sink in. After all, how can eating a fat help you get skinner? At first glance it makes absolutely no sense.

But the reality is: taking medium chain triglycerides can encourage weight loss on any diet, and bring with it a wide range of benefits.

In the following article, we’re going to cover what MCT oils are, how they function in the body, the benefits these functions produce, and how you can best use MCT oils. For every statement we make, you will find a [number] source linking to research for further knowledge digging.

Let’s begin!

What is MCT Oil?

Medium chain triglycerides (MCT) are a type of fat that contain fatty-acid lengths of 6 to 12 carbons. This length in particular means MCTs are large enough to pack worthwhile energy, while also being small enough to quickly breakdown.

The common MCT’s that you should know about are:

• C6 Caproic Acid
• C8 Caprylic Acid
• C10 Capric Acid
• C12 Lauric Acid (digests as an LCT)

While universally named medium chain triglycerides, each of these fats have unique characteristics. For starters, C6 digests faster than C8 but C8 produces more energy. Here are the strengths and weaknesses of each MCT.

Caproic acid

Also referred to as Hexanoic Acid, Caproic Acid is the shortest MCT logging a fatty acid tail length of 6 carbons. You’re not going to find stand-alone caproic acid supplements, due to this form’s acid-like taste and unpleasant odor.

Many MCT oils will contain caproic acid in their formulas, though, it should be a small amount to maintain ease and pleasure of use. We prefer MCT oils that avoid caproic acid altogether unless its naturally occurring like in coconut oil or milk fat.

Caprylic acid

Caprylic acid also goes by the name octanoic acid and is the star-child of MCT oils. While it digests slightly slower than C6, it produces more energy than C6 while still being quite quick.

On a larger scale, caprylic acid appears to be the most ketogenic of all MCTs. That means it produces the most energy-rich ketones, providing the body with a versatile energy source.

In terms of ease-of-use, when obtained from preferred sources and completely pure – C8 caprylic acid is tasteless, neutral and very easy to supplement with in oil, powder, or capsule form.

Capric acid

Known scientifically as decanoic acid, capric acid is an MCT containing a 10 carbon-length tail. Capric acid is energy rich and produces a ketogenic effect like C6 and C8. Though, capric acid isn’t as effective as C8.

In comparison to all MCTs, capric acid ranks #2 for digestibility and energy creation. Second only to C8 caprylic aid.

Lauric acid (technically not an MCT)

Lauric acid (also known as Dodecanoic acid) was named an MCT, however was later discovered to act as an LCT in the body. That means that while C12 Lauric acid produces energy and ketones, it takes much longer to do so and requires extra steps in comparison to true MCTs like C6, C8 and C10.

Despite this, lauric acid usage is still very high. This is because lauric acid is the most plentiful fat in coconut oil, making it extremely inexpensive. This is also the reason why coconut oil proves to be a superior cooking oil compared to MCT oil.

MCT versus short and long chain triglycerides

Medium chain fatty acids digest in a unique way, containing characteristics of both short and long chain fatty acids.

MCTs vs short chain triglycerides

Short chain triglycerides have more specific duties in the body due to their shorter fatty acid tails. For instance, here are the 3 most common short-chain fatty acids:

• C2 Acetic acid: Leads to acetyl-CoA production to aid fatty acid synthesis.
• C3 Propionic acid: Leads to glucose formation.
• C4 Butyric acid: The most valuable of short chain fatty acids, butyric acid leads to ketone production.

While the short chain fatty acids of SCTs participate in metabolism, and C4 butyric acid in particular leads to ketone production; they are not easily supplemented with nor are they an adequate food substitute. Likewise, many ‘SCT’ supplements contain very small amounts of actual short chain fatty acids, being composed mostly of long chain triglycerides found naturally in sources like butter.

MCTs vs long chain triglycerides

Long chain triglycerides refer to fats that have fatty acids extending beyond 12 carbons (biologically 12, and beyond).

Medium chain and long chain triglycerides vary greatly in digestion, with LCTs taking longer and requiring more steps.

The extra steps required by LCTs include:

• Pancreatic enzyme breakdown.
• Chylomicron formation and transport to liver.
• Subsequent mitochondrial breakdown requiring l-carnitine.

MCTs do not require the steps above.

Despite MCT having a weight loss and overall metabolic edge, you will be eating a great deal of LCTs if you practice a low carb or ketogenic diet – and that’s ok! After all, it is much easier to consume foods with large amounts of naturally occurring LCTs than MCTs.

But when we have a supplemental choice, the extra energy and weight loss benefits of MCTs are hard to resist.

 

The post How to lose weight with MCT oil plus 5 overlooked benefits first appeared on Healthy Gab.

The post How to lose weight with MCT oil plus 5 overlooked benefits appeared first on Healthy Gab.

 

Eating wholesome foods is a simple lifestyle change that can make a huge difference to your heart. Eat any of these foods instead of high-calorie, high-added-sugar foods or drinks, and you’re well on your way to a healthy heart diet.

1. Salmon

Along with other fatty fish, salmon contains a high amount of omega-3 fatty acids. The American Heart Association recommends eating fish at least twice a week. Use a low-sodium marinade and grill or pan-roast your fish. Serve with fresh vegetables or over a salad or pasta.

2. Oatmeal

Oatmeal is high in fiber, which can help lower cholesterol. When you’re choosing oatmeal, head for the old-fashioned oats or quick-cooking oats — steel-cut is even better. Avoid instant oatmeal. Top your oatmeal with fresh berries for a heart-healthy breakfast.

3. Legumes

Beans, lentils and peas are excellent sources of protein without a lot of fat. Studies over the years have documented legumes’ benefits for the heart. One study found that people who ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who ate them less than once a week. Legumes also may help control blood sugar for those living with diabetes. Add legumes to soups, stews, chili, salads and pastas, or serve as a side dish to any meal.

4. Nuts

Varieties such as almonds, walnuts, macadamia nuts and pistachios contain good-for-your-heart fiber and vitamin E, which help lower bad cholesterol. Some nuts, like walnuts, are also high in omega-3 fatty acids. Look for varieties without a lot of added salt.

5. Blueberries

Eating a cup of blueberries a day reduces risk of cardiovascular disease by 12% to 15%, according to a recent study led by the University of East Anglia in the United Kingdom. The study found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness. Eat blueberries in cereal, with oatmeal, in a salad, with yogurt or just as a healthy snack.

6. Green vegetables

Your mother always told you to eat your vegetables — and she was right. Green vegetables such as broccoli, spinach, kale and other leafy greens are packed with vitamins, iron and folic acid. Steam broccoli and add a squeeze of lemon juice or olive oil for a heart-healthy side dish. Give greens a quick sauté with lemon or orange juice or make soup by puréeing them with a little low-sodium chicken or vegetable broth and white beans.

7. Sweet potatoes

Antioxidants found in sweet potatoes help shield our hearts, and sweet potatoes also contain vitamins C and E, potassium, calcium and fiber. Try roasting them and topping with a little brown sugar for a satisfying side dish or mash them as a replacement for white potatoes.

8. Asparagus

Asparagus is low in calories and contains heart-healthy anti-inflammatory nutrients such as folate and vitamins C and D. Grill or steam and drizzle with olive oil and lemon for a pretty side dish. Add leftovers to a salad for the lunch the next day.

9. Oranges

Oranges and other citrus fruits, such as grapefruit, provide flavonoids (an antioxidant), which can help lower your risk for ischemic stroke. Citrus fruits are also high in vitamin C, which has been linked to a lower risk of heart disease. Grapefruits are a great heart-healthy breakfast choice, and oranges are a satisfying afternoon snack.

10. Tomatoes

Tomatoes are high in heart-healthy potassium and are a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help reduce “bad” cholesterol, keep blood vessels open and lower heart attack risk. Tomatoes are easy to add to your diet — think salads, soups, pizza, sandwiches, pasta, breakfast and more.

Original article can be found here: https://nortonhealthcare.com/news/heart-diet/

 

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Not only that, but they’re also tied to an impressive list of health benefits, ranging from improved eye health to enhanced immune function.

So is avocado a stone fruit? Is mango a stone fruit?

In this article, we’ll cover a few of the top types of stone fruit, along with some of the many reasons you may want to consider adding them to your diet.

What Is Stone Fruit?

A stone fruit, also known as a drupe, is a type of fruit that contains a large stone (or pit) in the center. These fruits generally belong to the Prunus genus and tend to have a thin skin with soft flesh.

Unlike other fruits, fruits on the stone fruit list stop ripening right after being picked, meaning that the stone fruit season is somewhat narrow. However, different varieties ripen at different times, making it easy to find several types available throughout the year.

Many unique fruits are classified botanically as stone fruits, ranging from familiar favorites like peaches, plums and raspberries to less common varieties, such as green almonds, which are a green stone fruit notable for their fuzzy outer hull.

Like other types of fruit, fruits on the stone fruit list are an excellent source of vitamins, minerals and antioxidants and could potentially help enhance bone health, boost weight loss, improve immune function and more.

Top 16 Types/Varieties

There are many different types of stone fruit available, each of which offers its own unique set of nutrients, health benefits and uses. Here are a few of the top stone fruits examples:

1. Peaches
2. Cherries
3. Mangoes
4. Apriums
5. Plums
6. Raspberries
7. Nectarines
8. Green Almonds
9. Apricots
10. Coconuts
11. Pluots
12. Olives
13. Dates
14. Lychee
15. Blackberries
16. Mulberries

Health Benefits

Stone fruits are delicious, nutritious and bursting with health benefits. Here are a few of the top reasons you should consider squeezing a few servings of stone fruit into your diet.

1. High in Antioxidants

Stone fruits are high-antioxidant foods, which are important compounds that can help fight free radicals to protect against cell damage and disease. In fact, studies show that antioxidants may play a central role in the development of chronic conditions, such as heart disease, cancer and diabetes.

According to one study out of Zaragoza, Spain, stone fruits like nectarines are an excellent source of several key antioxidants, including vitamin C, flavonoids and anthocyanins, all of which can reduce inflammation and prevent oxidative stress.

2. Promote Digestive Health

Stone fruits are loaded with fiber, an essential nutrient that is involved in several aspects of health. Fiber moves through the intestinal tract undigested, slowing the emptying of the stomach and adding bulk to the stool to support regularity.

In addition to promoting better blood sugar control, lowering blood pressure and keeping cholesterol levels in check, research shows that upping your intake of fiber may also help protect against several digestive issues, including acid reflux, hemorrhoids, constipation and diverticulitis.

3. Strengthen Bones

Most types of stone fruit are high vitamin K foods, a fat-soluble vitamin that is most well-known for its role in blood clotting. However, vitamin K is also essential for bone health and can help prevent serious issues, like fractures, bone loss and osteoporosis.

Interestingly enough, one study published in American Journal of Clinical Nutrition noted that low vitamin K intake was associated with decreased bone mineral density in women. Plus, another study showed that supplementing with vitamin K could help protect against fractures in postmenopausal women.

4. Support Immune Function

Adding a few servings of stone fruit to your daily diet is a great way to ensure that you get enough vitamin C in your diet. Vitamin C is a water-soluble micronutrient that doubles as an antioxidant, blocking the buildup of harmful free radicals that contribute to disease.

Not only that, but vitamin C is especially important when it comes to immune function. According to one study, getting adequate amounts of vitamin C in your diet could potentially help reduce symptoms and decrease the duration of respiratory infections like the common cold.

What’s more, vitamin C foods may also improve outcomes for other conditions as well, including pneumonia, malaria and diarrhea.

5. Boost Weight Loss

Stone fruits are low in calories yet high in fiber, making them an awesome addition to a well-rounded weight loss diet. Because it moves through the body slowly, increasing your intake of fiber can help keep you feeling full between meals to fight cravings and enhance weight loss.

In fact, one study in Journal of Nutrition even found that eating more fiber was linked to a reduced risk of weight gain and fat gains in women.

Other research suggests that fruit intake may even help support weight management as well. One review out of Korea reported that the anti-obesity effects of fruit may be due to the ability to promote satiety, improve gut health, decrease total caloric intake, and provide a variety of vitamins, minerals and phytonutrients.

6. Improve Vision

Boasting a wide array of antioxidants and polyphenols, enjoying a few servings of stone fruit each day may help maintain eye vision and protect against disease. In particular, studies show that stone fruit could aid in the prevention of age-related macular degeneration, a disease that affects nearly 9 percent of the global population and is considered one of the leading causes of blindness among older adults.

One study conducted at Ewha Womans University in Seoul found that increased consumption of fruits and vegetables could protect against macular degeneration, thanks to their content of compounds like vitamin C and beta-carotene. Another study had similar findings, reporting that eating just two servings of fruit per day was linked to a lower risk of macular degeneration.

Recipes

Although most types of stone fruit can be enjoyed as is for a satisfying and nutritious snack, they can also be incorporated into your favorite recipes for an easy way to ramp up your fruit intake. Here are a few simple recipes to get you going:

• Very Cherry Snack Bites
• Nectarine Salad
• Homemade Blackberry Sorbet
• Raspberry Oatmeal Cookies
• Peach Cobbler

Risks and Side Effects

Although stone fruits can be included in moderation as part of a balanced diet for most healthy adults, some people may need to reduce or moderate their intake.

In particular, those with a stone fruit allergy should avoid these fruits, as they can trigger symptoms like itching, swelling and even anaphylaxis. While fruits that have been cooked, canned or processed are sometimes safe for those with an allergy, it’s best to exercise caution and consult with a trusted health care professional prior to consumption.

Those with an allergy to birch, alder pollen or latex may also experience adverse side effects after eating stone fruit. This is because they contain similar proteins, which can confuse the immune system and trigger an allergic reaction.

If you notice any food allergy symptoms after consuming stone fruit, discontinue use immediately and talk to your doctor.

Finally, keep in mind that some types of fruit may be relatively high in sugar and carbohydrates, including dried fruits like prunes. While these fruits are fine when consumed in moderation, eating large amounts in a short period can increase blood sugar levels, especially for those with diabetes.

Be sure to keep your intake in check and enjoy as part of a well-rounded diet to maximize the potential health benefits.

Conclusion

• What is stone fruit? Stone fruits, also known as drupes, are a type of fleshy, thin-skinned fruit that contain a large seed (or pit) in the center.
• There are a number of familiar favorites on the list of stone fruits, including mangoes, blackberries, raspberries, peaches and plums.
• Also classified as some of the healthiest stone fruit options, less common varieties such as green almonds, apriums and pluots are other stone fruit options.
• In addition to being high in antioxidants, stone fruits may also enhance immune function, promote digestive health, strengthen the bones, improve vision and support weight loss.
• However, some types may be high in sugar and can trigger food allergy symptoms in some people.

Original article can be found here: https://draxe.com/nutrition/stone-fruit/

The post What Is Stone Fruit? Top 16 Stone Fruits & Their Benefits first appeared on Healthy Gab.

The post What Is Stone Fruit? Top 16 Stone Fruits & Their Benefits appeared first on Healthy Gab.

 

One lime with a 2-inch diameter contains the following nutrients:

1. Phosphorus – 12 mg
2. Calcium – 22 milligrams
3. Potassium – 68 mg
4. Vitamin C – 19.5 mg (about 20–25 percent of the daily value recommended for adults)

This zesty, tropical fruit has been found to be able to provide our body with numerous health benefits.

May Help Boost Immunity

Limes are rich in vitamin C, an important nutrient that can help boost our immune system. Human studies showed that taking vitamin C helped shorten the duration and severity of colds.

Aside from this, limes are also significantly rich in antioxidants that can strengthen our immune system by defending cells against free radical damage.

Helps Manage Blood Sugar Levels

Limes are rich in soluble fiber that is effective at regulating the body’s absorption of sugar into the bloodstream. This helps reduce blood sugar spikes that are a serious risk to diabetic patients.

Moreover, limes also have a low glycemic index. This means that consumption of it will not cause any significant spikes in glucose levels.

Helps Reduce Wrinkles

Aside from fighting the common cold, the vitamin C content of lime also assists in the production of collagen, a protein that keeps your skin, hair, and nails strong. This is needed to smooth our wrinkles and boost our skin’s elasticity.

For this benefit, we simply need to squeeze the juice of a lime into a large glass of water and drink it every morning. Do this in about 3 weeks to obtain the best results.

Has Anticancer Potential

Research from the Asia Pacific Journal of Clinical Nutrition showed that citrus fruits may have valuable anti-cancer properties.

In separate research, it was revealed that lime consumption may be useful for cancer therapy as it has the ability to scavenge free radicals and reduce oxidative stress.

Limes have been found to be beneficial in stopping the growth of various cancer cells in the colon, prostate, lungs, kidneys, pancreatic, stomach, breast, and blood cancer.

Helps Improve Heart Health

The University Health News Daily noted that lime contains potassium, an important mineral that lowers down blood pressure by releasing some of the tension held by blood vessels.

Also, in addition to getting rid of early signs of aging such as wrinkles, its vitamin C also helps protect against coronary heart disease by reducing free radicals’ ability to damage cell walls.

Helps Prevent Kidney Stone Formation

Intake of fresh lime juice may help remove and prevent kidney stones. It works by increasing urinary citrate and urine volume, according to a 2007 study from the journal Urology by Dr. Kristina Penniston, Division of Urology, University of Wisconsin School of Medicine and Public Health, Madison.

We can obtain these benefits by incorporating limes in our diet. Use lime zest and juice into desserts and baked goods or into savory dishes. It can also be used to add flavor in various beverages.

Original article at: https://www.drfarrahmd.com/2020/02/limes-are-small-citrus-fruits-with.html

The post Limes Are Small Citrus Fruits With Numerous Health Benefits first appeared on Healthy Gab.

The post Limes Are Small Citrus Fruits With Numerous Health Benefits appeared first on Healthy Gab.

 

When you hear the word ‘detox’, a range of ideas may come to mind. Perhaps immediately your thoughts wander to strange herbal concoctions or pungent wheatgrass shots! Perhaps you’ve tried a detox program before and found the initial symptoms to be unpleasant. Or perhaps you have experience with detoxing on a frequent basis and are aware of the incredible physical, mental, emotional, and spiritual benefits of a deep cleanse. Either way, it’s important to dispel common myths around what a detox is, and to truly understand why it’s important to give your body a break from time to time.

So, Why Should I Detox?

Our body is constantly working to dispel toxins and unwanted matter from its various systems. Over time, the body gets run down from unhealthy food choices, alcohol, caffeine, drugs, stress, and environmental toxins that are a part of modern day life. No matter how healthy your diet or lifestyle may be, external factors still require us to give the body a chance to recharge and dispel anything that may be holding us back from experiencing superior health and long lasting vitality. When our vital organs are placed under too much pressure and unable to work efficiently, this is when illness and disease can appear. Taking time to cleanse the body and nurture these vital organs goes a long way in prevention, and also has immediate effects – greater energy, clearer skin, better digestion, mental clarity, and so much more.

Is your body screaming out for a detox?! Here are 11 tell-tale signs:

1. You constantly feel fatigued, stressed and overwhelmed
   
   
2. You experience frequent headaches and/or lack of mental clarity
   
   
3. You often have skin breakouts and blemishes and/or a tired, dull and lack-luster complexion
   
   
4. You seem to pick up colds, flus, bugs and viruses easily and are often on medication
   
   
5. Your digestion is troublesome, uncomfortable and irregular
   
   
6. You slip into making less-healthy food choices and often have fried foods, processed meat, dairy, gluten, processed foods, refined sugar or fast food
   
   
7. You frequently have coffee, alcohol, drugs (prescription or otherwise) or cigarettes
   
   
8. You are exposed to common environmental toxins such as carbon emissions, cigarette smoke, herbicides, pesticides, artificial fragrances and household chemicals
   
   
9. You are carrying excess body weight
   
   
10. You often feel emotionally unstable, depressed, unmotivated and lacking energy and enthusiasm for life
    
    
11. Your breath and BO seem to have an alarming stink, no matter how much deodorant or toothpaste you use 

A detox is your opportunity to give your body a break and allow your own self-cleansing and self-healing processes to kick into gear. Your body is innately intelligent and a period of cleansing is the perfect way to hit the reset button and start on a path to a healthier, happier, more vibrant you!

Here are just some of the benefits of a holistic, natural detox:

• Prevention of chronic diseases
• Stronger immunity
• Assistance in losing stagnant weight
• Improved quality of life
• Increased energy
• Radiant, glowing skin
• Bright, clear eyes
• Mental clarity
• Balanced emotions
• Improved self-confidence and empowerment
• New healthy habits and routines
• Improved longevity

What Is A Detox?

Most of us tend to agree that detoxification or ‘detox’ diets are short-term interventions designed to eliminate toxins from the body, promote health and assist with weight loss. 

But in essence, it is really just creating the perfect conditions to support our body in doing the job it was already made to do… “Detox”. 

Here are some great tips to help you out when doing a total body detox and why these tips are so important for your overall, long-term health:

Hydration 

Importance: Elimination of toxic particles and the rejuvenation of cells. 

Tip: Aim to drink between 1-3 L of water per day.  
How to make this happen:  

• Use meal times as a reminder to hydrate. Drink 500ml water (with lemon juice if you prefer) upon rising, and repeat half an hour before lunch and dinner. Carry a water bottle with you throughout the day. 
• Replace your 3pm coffee with herbal tea.

Exercise 

Importance: Strengthen your lung capacity/ability. 
 
Tip: Aim to move your body regularly throughout the day 
How to make this happen:  

• Break exercise into smaller chunks of time. Take 10 minutes in the morning to stretch, go for a half hour walk before heading to work, or take the stairs instead of the elevator in your building.
• Incorporate being active into your social life; catch up with friends for a walk, run or gym session instead of a coffee or cocktails.

Real, Live FOOD!

Importance: Specific foods assist with deactivating toxins and removing them from the body (specifically heavy metal build-up).
 
Tip: Aim to incorporate as many fresh fruits and vegetables in your diet as possible.
How to make this happen:  

• Juices, smoothies and salads are a perfect place to start. Incorporate chlorophyll-rich foods such as wheat grass and barley grass, as well as herbal teas and sea plants such as nori. 
• Coriander, and foods containing citric and malic acid (grapes, oranges, lemons and other citrus fruits) as well as selenium-rich foods (such as Brazil nuts, mushrooms and sunflower seeds), have been shown to assist with the removal of heavy metal build up within the body. 

Sleep

Importance: Sleep assists with the rejuvenation of cells and helps with the healing and repair of your heart, muscles and blood vessels.
 
Tip: Aim to sleep 7-8 hours per night 
How to make this happen:  

• Be aware of the importance of sleep hygiene (avoid caffeine before bed, allow 2 hours between your last meal and bedtime, use dim lighting).  
• Make a conscious effort to wind down before rolling into bed. Put your phone down, turn off the TV, free yourself from distractions and make your sleep space as comfortable as possible.

Get Outside

Importance: Breathe fresh air into your lungs; receive your daily dose of vitamin D and boost your mood. 
 
Tip: Eat more meals outdoors; every once in awhile, exercise outdoors instead of in a gym or studio.  
How to make this happen: 

• If you’re going to be inside all day, take your breakfast outside to a sunny place.  
• Instead of eating lunch at your desk, go for a walk outside and sit in a comfortable, relaxing space.  
• Breathing in fresh air and feeling the sun’s warmth on your skin can help to both clear your lungs and boost your mood.  

So there you have it! Detoxing is not as confusing or restrictive as you may have thought. By assisting your body’s natural detoxification system, chances are a little boost of self-care will be a relaxing and enjoyable experience for you! Plus, the benefits of feeling amazing afterwards make it all so worthwhile.

 

The post 11 Signs Your Body Is Screaming for a Detox first appeared on Healthy Gab.

The post 11 Signs Your Body Is Screaming for a Detox appeared first on Healthy Gab.

 

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight quickly, without hunger.
• Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast

1) Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories (1Trusted Source).

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women.

The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.

Cut the carbs and you will start to eat fewer calories automatically and without hunger.

Put simply, cutting carbs puts fat loss on autopilot.

2) Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources

• Meat: Beef, chicken, pork, lamb, etc.
• Fish and Seafood: Salmon, trout, shrimp, etc.
• Eggs: Whole eggs with the yolk are best.

The importance of eating plenty of protein cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day.

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet.

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• Cucumber

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

• Olive oil
• Coconut oil
• Avocado oil
• Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.

3) Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

Optional — Do a “Carb Refeed” Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.

But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones.

You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to count them, use this calculator.

Enter your details, and then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section — depending on how fast you want to lose weight.

There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.

10 Weight Loss Tips to Make Things Easier (and Faster)

1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
   
   
2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
   
   
3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
   
   
4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
   
   
5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glaucoma can also help.
   
   
6. Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.
   
   
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods.
   
   
8. They are healthier, more filling and much less likely to cause overeating.
   
   Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
   
   
9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
   
   
10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

 

The post 3 Simple Steps to Lose Weight Fast, Based on Science first appeared on Healthy Gab.

The post 3 Simple Steps to Lose Weight Fast, Based on Science appeared first on Healthy Gab.

 

The new research is helping shed light on a question scientists have long argued about: Is sugar itself unhealthy, or is the weight gain that comes from consuming sugary drinks and foods mainly what contributes to ill health over the long term?

In the new study, (financed by the National Institutes of Health) and recently published in the journal Obesity, scientists designed an experiment to try and find an answer this question. They removed foods with added sugar from a group of kid’s diets and replaced them with other types of carbs so that the subjects’ weight and overall calorie intake remained similar.

After 10 days, the kids showed dramatic health improvements, but little or no weight loss. The findings reinforces the conclusion that all calories are not the same, and the results suggest that those from refined sugars are especially likely to contribute to Type 2 diabetes and other diseases, which are increasingly affecting children. This is according to the study’s lead author, Dr. Robert Lustig, a paediatric endocrinologist at the Benioff Children’s Hospital of the University in San Francisco, California.

[The research indicates that] we can turn a child’s metabolic health around in 10 days without changing calories and without changing weight – just by taking the added sugars out of their diet

he said.

Added sugars — the extra sweeteners food companies put in their products, including sodas and increasingly a wide variety of pre-packaged foods, (not the sugar that occurs naturally in foods like fruit) are a topic of growing debate. In February, the U.S. federal government’s Dietary Guidelines Advisory Committee recommended that Americans limit their intake of added sugars to no more than 10 percent of daily calories.

In 2014, the FDA put forward the recommendation that food companies information on their nutrition labels listing the amount of added sugars in their products. After the dietary guidelines committee issued its report earlier in 2015, the FDA expanded on its 2014 proposal, recommending that companies should also list a “daily percent value” for added sugars on their labels in line with the 10% recommendation.

The recommended changes have been opposed by the food industry as unscientific. The Sugar Association, a trade group, said the F.D.A. was “making assertions that lack adequate scientific evidence,” and the Grocery Manufacturers Association criticised the standards the agency used to establish the daily value as being “inadequate.”

The newly released study is well-timed in part because it lowered sugar intake among children to roughly 10% of daily calories – the amount recommended by the dietary guidelines committee.
The study involved 43 children between the ages of 9 and 18 who were considered at particularly high risk of diabetes and related disorders. All the subjects were black or Hispanic and obese, and had at least one or more symptoms of metabolic syndrome (a cluster of risk factors that includes hypertension, high blood sugar, abnormal cholesterol and excess body fat around the waist).

As an average, the subjects had been getting about 27 percent of their daily calories from sugar. By comparison, the average American takes in about 15 percent, though children typically consume much more than this in part because they have the highest intake of sugary beverages. Fast foods also play their part in what is increasingly being viewed as an epidemic of childhood obesity.

The study replaced the sugary foods in their diets with other foods purchased from local grocery stores. The goal was not to eliminate carbohydrates, but to reduce sugary foods and replace them with starchy foods without lowering body weight or calorie intake.

So rather than yogurt sweetened with sugar, the children ate bagels. Instead of sugary pastries, they were given baked potato chips. Instead of chicken teriyaki (which contains a lot of sugar) they ate turkey hot dogs or burgers for lunch. The remaining sugar in their diet came mostly from fresh fruit.

On average, the subjects’ LDL cholesterol (the kind implicated in heart disease), fell by 10 points. Their diastolic blood pressure fell five points. Their triglycerides, a type of fat that travels in the blood and contributes to heart disease, dropped 33 points. And their fasting blood sugar and insulin levels (indicators of their diabetes risk) also markedly improved.

Dr. Sonia Caprio, a pediatric endocrinologist and professor of paediatrics at Yale Medical School, said that although the study was small,

it addressed the issue in an original way and tried to isolate the effect of sugar on metabolic syndrome and insulin resistance.

She also stated that

This is an important area of research that might solve some of the metabolic issues that we are facing in children, particularly in adolescents, this study needs to be taken seriously, and we need to expand on it.

The post Cut Sugar Out of Your Kids Diet Now! first appeared on Healthy Gab.

The post Cut Sugar Out of Your Kids Diet Now! appeared first on Healthy Gab.

Well the great thing about smoothies is that they’re so versatile. You can have them for breakfast, as a mid-morning snack at the office or even when you come home from the gym. And the best news is you don’t have to be a slave to those recipes. Follow this simple list of great ingredients and mix and match as you want. Don’t feel limited, if you use organic fresh produce the world is your smoothie oyster (don’t use oysters) what you see is what you get – if you like it give it a whirl.

However – here are 12 basics that will make your smoothie positively zing with great health benefits.

The post 12 Tips for Extra Healthy Smoothies first appeared on Healthy Gab.

The post 12 Tips for Extra Healthy Smoothies appeared first on Healthy Gab.

 

No nutritional product that is the result of intense marketing from a global conglomerate is ever going to be natural, wholesome and just what your body needs (maybe peas – but they have to be organic – and that’s not going to happen with that global conglomerate)  – we dare you to prove us wrong.

But being the naturally curious and intelligent person that you are (and good looking with great taste – we can see that from here) you want to know just how diet soda is going to ruin your life. Because we like you we did the research. You’ll never touch a can of the stuff again – we guarantee you (and we’re not a global conglomerate – yet).

Your tongue will betray you.
If you keep drinking stuff with artificial sweeteners

So without further ado here’s why you shouldn’t be drinking diet sodas:

1. It confuses your body

Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit, says Brooke Alpert, RD, author of The Sugar Detox. Even more troubling, these sugar substitutes have been shown to have the same effect on your body as sugar. “Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain,” Alpert says. According to a University of Texas Health Science Centre study downing just two or more cans a day increased waistlines by 500 percent.

2. It messes with your skin

Studies have shown that a regular soda habit has been linked to accelerated aging. If the long-term effects aren’t enough to scare you, diet soda lowers your pH levels, which can cause acne and leave your skin looking terrible.

Diet or regular, all colas contain phosphates, or phosphoric acid, a weak acid that gives colas their tangy flavour and improves their shelf life. Too much phosphoric acid can lead to heart and kidney issues, muscle loss, and osteoporosis, and one study suggests it could trigger accelerated aging. The study, published in a 2010 issue of the FASEB Journal, found that the excessive phosphate levels found in sodas caused lab rats to die a full five weeks earlier than the rats whose diets had more normal phosphate levels and soda manufacturers have been increasing the levels of phosphoric acid in their products over the past few decades – not good news.

3. It alters your mood.

The aspartame found in diet soda has been linked to headaches, dizzy spells, and even mood swings. It’s especially potent in people with a predisposition for anxiety or depression. That’s the last thing you need in today’s fast track, stress filled world.

4. It increases your risk of heart attack and other health issues

One University of Miami study found that folks who drank diet soda every day were 44 percent more likely to suffer a heart attack than those who cut the soda out of their diet.

Researchers from Denmark discovered that drinking non-diet soda leads to dramatic increases in fat build up around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes.

The study showed that people who drank a regular soda every day for six months saw a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organ fat. Their consumption also led to an 11 percent increase in cholesterol, compared with the people who drank other beverages such as water or even milk.

5. You’re not getting any thinner

It’s not surprising that drinking all the sugar in sodas would cause weight gain, but what is surprising is that even diet soda will pack on the pounds. A study by the University of Texas Health Science Centre monitored 475 adults for 10 years, and found that those who drank diet soda had a 70 percent increase in waist circumference over the ten-year study when compared with those who didn’t drink any soda at all.

Those who drank more than two diet sodas per day saw a 500 percent waist expansion. A separate study the same researchers conducted on mice suggested that it was the aspartame, which raised blood glucose levels that caused the weight gain; when your liver encounters too much glucose, the excess is converted to body fat. The rule here is don’t drink (or eat) anything with aspartame in it.

6. Cancer

In 2011, the non-profit Center for Science in the Public Interest asked the Food and Drug Administration to ban the artificial caramel colouring used to make Coke, Pepsi, and other colas brown. Why? Two contaminants in the colouring, 2-methylimidazole and 4-methylimidazole, have been found to cause cancer in animals, a threat the group says is unnecessary, considering that the colouring is purely cosmetic.

According to California’s ultra-strict Proposition 65 list of chemicals known to cause cancer, just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most brown colas, both diet and regular versions contain 200 micrograms per 20-ounce (in places outside the U.S. that’s a little over the standard 500ml bottle) bottle.

7. Hormone Unhappiness

If you’re drinking anything out of a can it’s bad news. Nearly all aluminium soda cans are lined with an epoxy resin called bisphenol A (BPA), used to keep the acids in soda from reacting with the metal. This epoxy has been linked to everything from infertility to obesity and diabetes and some forms of reproductive cancers. The Centres for Disease Control and Prevention have fingered soda cans, along with restaurant, school, and fast-food meals, as a major source of exposure to the chemical.

The big two – Pepsi and Coke are currently fighting it out to see which company can be the first to develop a 100 percent plant-based-plastic bottle–which they’re marketing as “BPA free” however neither company is willing to switch to BPA-free aluminium cans.

The upshot of this is that you really are better off drinking water (out of a tap) or unsweetened fruit juices. They’re better for you and they’re better for the environment.

The post Diet Soda – You’re Not Doing Yourself Any Favors first appeared on Healthy Gab.

The post Diet Soda – You’re Not Doing Yourself Any Favors appeared first on Healthy Gab.