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5 Weight Loss Secrets from Oprah Winfrey

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When it comes to dieting who else would be more compatible to talk about weight loss than Oprah? Oprah Winfrey has had a whole show concerning the methods of healthy food and how to lose weight through proper exercise and nutrition.

Oprah herself has tried many diets and exercise methods for which she posted a video on Facebook saying: “So I’m enjoying a great 7-point lunch but [I’m] so excited because today was my Weight Watchers weigh-in and for the first time in the history of my adult life, since I was like 23, 24, I did not gain a pound during the holidays—and usually, I gain eight to 10 [pounds] from Thanksgiving to New Year’s,” “Not only did I not gain a pound, I lost three,” she added. “Three pounds.

During the holidays. Smart Points. Smart Points. Come join me.” As you might already imagine, Oprah has lost about 26 pounds and she decided to partner and invest in Weight Watchers. As an advice for all those who are on a weight loss journey Oprah Winfrey gives the following advice:

 

OPRAH’S 5 WEIGHT LOSS SECRETS

 

Drink More Water and Lose Weight

Water is the number one weight loss tip that you will find first on every list. It is so because water will flush all the toxins, waste material and fat that have been accumulated in your body. It is essential for you to drink at least 8 glasses of water a day so your body will be hydrated and also boost your metabolism.

Water is recommended in every diet for weight loss and as well to improve your overall health. Even though Oprah says that she doesn’t like that much water to drink it in big amounts, she tries infusing it with fruit to make it tastier and different.

She also tricks herself into drinking more water by adding ginger or a hint of vanilla to her plain water. So, anything that would change your regular water is going to work for weight loss, even I might suggest you try drinking sparkling water as well.

 

On the Way to Weight Loss Go with Seafood as Often as Possible

Oprah has said that she is a big fan of any kind of fish and seafood there is. Throughout her travels she has found some interesting and new kinds of fish that are every day on her menu. Fish and seafood is very low in calories but high in protein content and also highly nutritious which makes it a perfect food for you to incorporate in your diet.

Following this Mediterranean diet for weight loss, you will also decrease the chances to get any heart disease or cardiovascular issues, since it is quite beneficial for that particular part of our body. Oprah’s weight loss diet containing these foods has led her to incredible weight loss results.

Oprah Winfrey says: “Satisfy your cravings with this vegetable”                                                                              
When it comes to salads and vegetables, all we think about is the plain taste that nobody likes and would rather go for something more mouth-filling taste. We all know that vegetables should be a part of our diets if we want to be healthy and fit. Now you will make an instant wish vegetables to be as tasty as the burgers.

Who wouldn’t like a crunchy and tasty vegetable, right?

Exactly that is the reason why jicama is Oprah’s favorite. She replaces this root vegetable with any cravings for snacks or chips that she might have. That way she gets healthy snack throughout the day that will boost her metabolism and help her lose weight.

 

Oprah’s diet tip for weight loss: “Make spaghetti squash instead of spaghetti!”

Since we all know that carbohydrates should be reduced or even excluded when you are on a diet, all we ever think about is how to make something similar that will satisfy that particular craving. You should know that instead of indulging into pasta, you can make yourself some squash spaghetti which will have a similar form to the real spaghetti.

However, when it comes to food it is all about the taste. So, if you add a 3/8 of noodles to your squash it will change its taste and make it resemble real spaghetti. That is Oprah’s little secret while for squash spaghetti to get both the look and flavor of spaghetti.

 

Oprah says: “Replace potatoes with cauliflower”

Just by replacing the mashed potatoes with mashed cauliflower Oprah prepares a high nutritious and low calorie meal that has the exact same look. It is an easy way to lose weight and also a part of Oprah’s diet that she even shares with her friends who are also on a weight loss journey.

The only disadvantage is that for this one she doesn’t have a magic trick like for the squash spaghetti mentioned above, to make a resemblance in the taste as well. So, why don’t you be a game changer and prepare some kind of a recipe yourself that will fit into the whole picture on your journey to weight loss?

Making little changes into your daily eating habits and replacing just a few snacks with healthy ones will make a great change for the overall weight loss results. Following some simple rules will not be so difficult while at the same time you will feel more fit, healthy and balanced.

Oprah should serve you as the perfect example for weight loss that everything is achievable if you just have strong will to succeed. Just have in mind that to lose weight you have to be patient and determined because it will require some time. Expecting results overnight is not a real attitude you should have towards your weight loss goals.

You should rather incorporate Oprah’s techniques of just making a lifestyle change of throwing away the unhealthy and junk food while introducing nutritious and foods rich in vitamins and minerals to nourish your body.

 

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The Best Drinks And Smoothies For Weight Loss

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Here are various drink recipes for relieving pain, losing weight, and boosting energy:

Strawberry ginger smoothie – a smoothie for pain relief

For this recipe you will need:

– 1 cup of frozen strawberries

– 2 kiwis (peeled and chopped)

– ¾ cup of skimmed milk

– 1 tbsp. of chia seeds

– 1 tbsp. of ground ginger

– 4 ice cubes

Why does it help?

Ground ginger used in the smoothie has anti-inflammatory properties typical for many commonly used medications. Also, research has shown that fruits such as kiwi and strawberries contain large amounts of vitamin C, which helps reduce the risk of getting arthritis.

One serving contains:

– 265 calories

– 12 g protein

– 12 g fiber

Bone-boosting cocoa

This mixed beverage is prepared with milk, which is rich in calcium, thus helping to strengthen the bones in the body. Furthermore, many studies have shown that dark chocolate can help reduce the risk of heart disease and stroke.

You can also use almond or soy instead of cow milk, if you are lactose intolerant.

Preparation:

Whisk 1 cup of slowly heated milk in a small pan with 1 tbsp. of sugar, 1 tbsp. of peppermint extract and ¼ cup of dark chocolate chips. Heat until the chocolate melts and the beverage is ready.

Pain-fighting cooler

A great beverage for hydrating and energizing the body can be obtained by mixing some potent herbs and spices like mint and ginger with a bit of lemon, grapefruit, orange or some other juice.

Preparation:

Steep a tea filter bag of lemon ginger in 1 cup of hot water for 5 minutes and leave it in the fridge to cool. Once cold, mix the tea with ¼ cup of 100% grapefruit (or some other fruit) juice and add 1 tbsp. of chopped mint. It the end, put the ice cubes.

Quick weight loss… greenies in a glass

For this drink you will need:

– ½ cup of chopped and peeled cucumber

– 1 stalk of sliced celery

– ½ medium size sliced banana

– 1 cup of spinach –

– ½ cup of pineapple chunks

– 6 oz. of nonfat yogurt

– ½ glass of water

– 4 ice cubes

Why does it help?

This mix makes an excellent weight-loss beverage. Firstly, because it contains yogurt that is known for its large amounts of proteins that, in turn, boost calories burning. Secondly, because it contains 3 kinds of vegetables, all of which are healthy and great for weight loss.

One serving contains:

– 220 calories

– 21 g protein

– 5 g fiber

Preparation: Put the ingredients in the blender and the drink is done. Put the ice cubes to cool it a bit, and after just a minute you have got yourself a deliciously tasting slimming smoothie.

Energizing yourself with peach tea

For the next recipe you will need:

– 1 cup of black tea prepared and cooled to room temperature

– 5.3 oz. of vanilla yogurt

– 1 cup of fresh or frozen blueberries

– ½ cup of frozen, canned, or fresh peaches

– 5 to 10 ice cubes (fewer with frozen fruit, more with fresh)

Why does it help?

This tea is great because, although it has half the caffeine of other beverages, such as coffee, it still gives you a jolt of energy. Other great thing about this mixed beverage is that it contains a powerful combination of fruits, carbohydrates, and yogurt, which makes it a high-in-protein drink. This drink can also help in maintaining steady blood sugar levels and alleviating fatigue. In addition, vitamin A in the peaches helps strengthen the immune system and skin cell growth.

One serving contains:

– 220 calories

– 11 g protein

– 4 g fiber

Preparation: Just put everything in the blender and after the drink is done, serve it with some ice cubes to cool it down.

Mixtures that are also good for you

You can also add one of the following ingredients to your beverages. The flavor remains almost the same, but you get an additional health kick.

Ground Flax: Even just 1 spoonful of it is a great addition to your beverage, since it provides the fiber and the omega 3, which are good for your heart.

Canned Pumpkin: ¼ cup scoop of this food is low in calories and contains fiber and potassium, which help in lowering blood pressure.

Chaos-calming tea

This tea is a great soothing concoction of chamomile and apple and is an excellent stress reliever. A nice recommendation is to drink it at night before bed or when you feel worn out.

Preparation:

The mixture is prepared from ½ cup of apple cider and ½ cup of water, heated for about 2 minutes. After heating the mixture, add 1 chamomile tea filter bag, 1 slice of peeled lemon, 1 cinnamon stick, and steep them for a while. Remove the filter bag, lemon peel and cinnamon stick and pour the drink in a cup.

3 Delicious Green Smoothie Recipes And The Reasons To include them In Your Diet

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Nowadays, with the expanding of consciousness about the direct link between health, nutrition and exercise, most people are getting quite careful about what they have on their daily menu. Therefore we would like to introduce a powerful drink which will make a tremendous change in the overall health. For that reason, it is about time to share with you 3 green smoothie recipes which will have a life-changing effect.

  1. The Rocket Fuel Smoothie

You will need the following ingredients:

  • 10 cubes of ice
  • 1 cup of water ( this is optional)
  • 1 banana
  • 1 orange
  • 1 carrot
  • 1 apple
  • 1 stick of celery with leaves on, or 1 bunch of parsley
  • A bit of fresh ginger

To prepare the recipe, just put all the ingredients in a blender and mix until you get a homogenous content. Pour the green smoothie in a cup and enjoy!

  1. Green Smoothie Monster

You will need the following ingredients:

  • 1 leaf of aloe vera
  • 3 pears
  • 1 banana
  • 3 cups of water
  • 4 leaves of chard with stems removed
  • Half a bunch of fresh parsley
  • Half a bunch of dandelion greens
  • 4 leaves of kale with stems removed

To prepare the second recipe, just look at the directions of the first one. The blender will do its work. All you have to do is enjoy your drink!

  1. Glowing Green Smoothie

Ingredients:

  • 1 banana
  • 1 pear, cored and chopped
  • 1 apple, cored and chopped
  • 2 cups of cold, filtered water
  • 7 cups of chopped spinach ( about a medium bunch)
  • 1 ½ cups of chopped celery( about 2 stalks)
  • 6 cups of chopped romaine lettuce ( about 1 small head)
  • 2 tbs. of fresh lemon juice

Put all the ingredients into a blender and pour yourself a cup of healthy green smoothie!

Why are the green smoothies essential for being healthy?

  • Green smoothies help on your weight loss journey

Whether it is constipation, hormone imbalance or toxic ingredients which are making you struggle on your weight loss journey, the green smoothie will solve it all. The green smoothie will improve your digestive efficiency, reduce the cravings and therefore result in a healthy weight loss.

  • Boost your immune system

Just because green smoothies are abundant in antioxidants and enzymes, they will help your immune system function better. In addition, they will give you an energy boost as well.

  • Excellent Source of Nutrients

Every green smoothie is an amazing source of nutrients because they contain calcium, iron, zinc, vitamins A, B and C, potassium, and proteins.

  • Really Fast and Inexpensive to Prepare

The time you’ll spend preparing a green smoothie is less than 10 minutes. You do not need some extra tools either, which means that a blender, raw vegetables and fruits will be all you need.

  • Satisfy the daily fruit and vegetable need

Just one green smoothie a day can satisfy the daily recommendation of five servings of fruits and vegetables.

5 Coconut Smoothie And Juice Recipe For A Healthier You

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The coconut tree fruits are an incredible resource of healthy nutrients for maintaining your internal balance since these nutrients have a huge beneficial impact on your general health.

Scientific research asserts that regular consumption of coconut-based food can improve your heart health, prevent corpulence, and decrease the high glycemic index if any. The coconut can be used in a number of different ways for consumption.

Perceived health benefits of coconut include:

A mixture of saturated fatty acids, some of which don’t adversely affect cholesterol levels,” as Joy Dubost, Ph.D., R.D., a spokesperson for the Academy of Nutrition and Dietetics says. When we sweat we lose up to 10 times more sodium than potassium.

Coconut water for instance only contains about 30 mg of sodium per cup, whereas sports drinks usually deliver about 110 mg. (So, in your local markets, look for coconut water without added sugar in the refrigerated section near other flavored waters or near shelf-stable waters and natural fruit juices.) You can use coconut water or coconut milk in all coconut-based smoothies or juices.

While fresh coconut meat is nutritionally superior (it contains more water, which dilutes the fat and calories), prepackaged dried flaked coconut [or dried shredded coconut] is the most convenient for cooking or baking with.

The coconut flour is a healthy way to add decadent coconut flavor to your smoothies. As for health benefits of coconut flour: it packs a whopping 5 grams of fiber per 2 tablespoons (with only 2 grams of total and saturated fat).

The coconut flour also has health benefits for people with diabetes: adding coconut flour to baked goods lowers the glycemic index (a measure of the rate that a food increases blood sugar). So, look for coconut flour near other gluten-free flours in your market.

Precaution: While coconut’s predominant saturated fat —lauric acid—does raise beneficial HDL cholesterol, it also raises harmful LDL cholesterol, which can increase the risk of heart disease in weak individuals.

Here is a list of 5 delicious [and very healthy] smoothies which can boost your daily-needed energy and improve your overall well-being:


1. Fresh coco-pine smoothie

Smoothie

This ‘super smoothie’ will improve your digestive health and reduce cholesterol levels at the same time.

Ingredients:
 ½ cup of coconut flesh [coconut flower]

  • 1 cup of coconut water
  • ½ banana
  • ½ cup of pineapple
  • ½ cup of ice

Directions: Just mix, blend and puree the above-listed ingredients in a blender.

2. Coconut green juice

Green Smoothie

Ingredients:

  •  4 ounces coconut water
  • 2 apples
  • 1 ginger root
  • 4-6 cups of kale

Directions: Mix all the ingredients in a juice and add ice to the final mixture. You will get more than 10 ounces of fresh green juice.

3. Freshly-sweet smoothie

Smoothie

This smoothie is loaded with proteins and many other nutrients which can provide you with energy and can be a good replacement for your usual snack.

Ingredients:

  • ½ cup of coconut milk
  • 1 cup of yogurt, fat-free, vanilla flavored
  • 1 cup of low-fat milk
  • 2 mangoes
  • 1 tbsp. of mint

Directions: Mix all the ingredients and enjoy the taste of this delicious minty smoothie!

4. Three-ingredient coco-strawberry smoothie

red smoothie

It is another delicious and filling smoothie, chock-full with antioxidants.

Ingredients:

  •  1 cup of coconut milk
  • 1 cup of frozen strawberries
  • 1 ripe banana, cut into chunks and frozen

Directions: Shake and mix well, and enjoy!

5. Three-ingredient coco-raspberry smoothie

red-smoothie

This is an excellent sugar-free and dairy-free smoothie which can thoroughly cleanse your body.

Ingredients:

  •  2 cups of coconut milk
  • 1 ½ frozen raspberries
  • ½ teaspoon of vanilla extract

Directions:

Mix well, and enjoy!

Note: You can use any other fruit as a substitute for raspberries to your taste. Also, you can add egg yolks which are an abundant source of proteins which will give you additional strength and energy throughout the busy day.

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The Amazing Health Benefits of Aloe Vera!

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When it comes to Aloe, you must keep evolving your consciousness about its unbelievable health benefits.

The Aloe (aka Aloe vera) is a flowering succulent plant native to Africa. Its thick, fleshy leaves contain a gel that is used medicinally, while the green, more fibrous part that surrounds the Aloe vera is the source of aloe latex, which is principally used as a laxative. The Aloe vera has amazing 6,000-year history of use!

Truly, for many justified reasons, the plant was known among the Egyptians as the plant of immortality and among the Native Americans as the wand of heaven. It was depicted on stone carvings and given as burial gifts to pharaohs. The Aloe vera was used then, as it is today, for medicinal purposes. The Aloe vera gel is widely used in skin products such as moisturizing lotion and sun block products, and it is a natural food flavoring.

Safety concerns: The Aloe latex taken orally may be unsafe in high doses, and should be avoided. Women who are pregnant should avoid taking the Aloe latex orally, as it may raise the risk of miscarriage and even birth defects.

People with hemorrhoids or kidney problems should not take the Aloe latex either. Because the Aloe may affect blood sugar levels, people scheduled for surgery should not take the Aloe for at least 2 weeks prior to the scheduled date for surgery.

The above safety concerns should be taken into account of course. Yet, the Aloe vera plant comes with a dazzling array of healing benefits — some of which you may have already heard of. You may be even one of those herbalists who grow their own Aloe vera plant in the garden, or in a pot, for those small traumas such as accidental cuts, scrapes, and burns.

Anyway, did you know that the Aloe vera is not only limited to topical use, but it is actually even more beneficial for you when taken orally?

This wellness of the Aloe vera comes from over 200 biologically active, naturally occurring constituents in the plant, which include: amino acids, polysaccharides, vitamins, enzymes, and minerals that play an important role in nutrient absorptionin the body.

As per The Journal of Environmental Science and Health, the Aloe vera possesses anti-bacterial, anti-viral, and anti-fungal properties that help the immune system in cleansing the body of numerous toxins and invading pathogens. But that just isn’t all that the Aloe vera juice/gel keeps in stock for you!

Along with adding a nice decorative touch to your home, the Aloe veraboasts a wide range of health benefits:

aloe vera

1. Vitamins

One scientific study  showed that the Aloe vera actually contains vitamin B12, which is required for the production of red blood cells. It could be page-turner news for vegetarians and vegans in particular, who often do not get adequate amounts of B12 through their regular meat-free diet.

However, you should not rely solely on the Aloe for your daily requirements of B12. Other studies have shown that taking the Aloe can assist with the bioavailability of vitamin B12, meaning that the body can more easily absorb and utilize it, and thus prevent deficiency. The Aloe vera is also a source of vitamins A, C,E, folic acid, choline, B1, B2, B3 (niacin), and B6.

2. Minerals

The Aloe vera plant is chock-full of minerals including: magnesium, calcium, zinc, chromium, selenium, sodium, iron, potassium, copper, and manganese. These minerals work in best consort to boost your metabolic pathways and bring harmony in your body.

3. Enzymes

The Aloe vera also contains important enzymes including amylase and lipase which are great aid in digestion by breaking down fat and sugar molecules. One molecule in particular, bradykinase, is ‘in charge of’ reducing dangerous inflammation processes.

4. Aloe vera plant contains valuable amino acids

Read carefully: the Aloe vera contains 20 of the 22 essential amino acidsthat are needed for your normal body functions. It also contains salicylic acid, which fights numerous inflammations and bacteria.

Other uses of the Aloe vera plant

aloe vera

Besides being an excellent body cleanser, removing toxic matter from the stomach, kidneys, spleen, bladder, liver, and colon, the Aloe vera can also offer an effective relief from more immediate ailments, such as upset stomach (i.e. indigestion), ulcers, and inflammation in the gut. It also strengthens the digestive tract and alleviates joint inflammation, making it a great option for arthritis sufferers.

One study found that the Aloe vera juice, when taken in the same way as a mouthwash, was just as effective at removing plaque as the common mouthwash due to the work of its active ingredient, chlorexidine.

Undoubtedly, this is a much better alternative for your oral hygiene because it is all-natural, unlike the typical chemicals-laden options found in stores and pharmacies. On the other hand, the Aloe vera gel has been found to effectively heal mouth ulcers, which are more commonly known as canker sores.

How to take the fabulous Aloe vera plant?

The Aloe vera can be consumed straight from the plant, but the easiest and most palatable option is probably the aloe juice and gel, which you can buy in most health-food outlets. You can also buy the Aloe leaves from many regular grocery stores, or harvest your own, and juice them yourself. Or you can simply buy the juice and mix it into your other juices and smoothies, or just drink it straight up.

Note: Make sure you are buying the pure aloe juice/gel which is made either of thewhole leaf or just the inner filet. When pure, it does have a somewhat bitter taste, so you may want to “soften” it other ingredients. Although on the bottle you can find specific dosing instructions, it would be wise to talk to a natural health expert for best dosing. Usually, for internal use, 30 ml of the Aloe gel 3 times a day is enough. Topically, the fresh Aloe gel is applied as needed.

Indeed, the Aloe vera plant can be an effective antidote herbal therapy against many poisonous drugs bought over-the counter!

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Source:
The Journal of Environmental Science and Health
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3729540/
http://www.herballegacy.com/Baldwin_History.html

The 7 Essential Vitamins You Need After Age 40

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When you turn 40, it is really high time you started thinking about age-related vitamins. Simply think of vitamins and food supplements as an ‘immune-boosting army’ that will combat your aging discomfort.

Clearly, the best way to arm this army is to eat a healthy, nutrient-balanced diet, says Kristin Kirkpatrick, MS, RD, manager of wellness nutrition programs at the Cleveland Clinic Wellness Institute.

It is important to eat well no matter what your age is. Yet, it is especially important to eat well around age 40 because that’s when the body starts to “rule out” its old rules.

She says that your body probably isn’t working the same way at 40+ as it used to at 20. Your muscle mass starts to decline, you easily put on weight, menopausal symptoms may (or may soon) start, and the risk of chronic diseases such as heart disease, diabetes and cancer is ‘pending.’

It all means that your “battle plan” needs to look a little [or much more] different depending on your health parameters. One good approach is to get enough of the right vitamins and nutrients, which is possible through healthy eating. Food sources of vitamins are typically (but not all the time) a better armor than supplements because they’re better absorbed, Kirkpatrick says.

Here is a list of the key nutrients to look out for in your 40s, and the best ways to get them:

  1. Magnesium

mg

A key function of magnesium is to help with blood pressure problems, especially important for women of 40-plus who are at a higher risk of high blood pressure as a result of aging. Kirkpatrick adds that “serious deficiencies in magnesium have been linked to heart disease, diabetes, and inflammation.” Plus, it helps the body absorb calcium and plays a ‘medical role’ in heart, muscle and nerve function, as well as for blood glucose control.

It is possible for your doctor to test your magnesium levels if symptoms indicate you might be deficient in it. Anyway, if you are on a healthy, balanced diet, you probably get all the magnesium you need from food (320 mg a day for women 40 and up). It is an element in dark leafy greens, beans, soy, nuts, seeds, and avocado fruit.

Note: Too much of this mineral does not necessarily pose health risk, but in some people it may cause nausea, diarrhea, or muscle cramps.

  1. Calcium

ca

It is hard to be decisive about calcium: A late analysis of 59 studies aimed at measuring the role it plays in preventing fractures in women and men (around 50) found that increased calcium intake—either from real food or food supplements—was not likely to significantly reduce the risk of fracture. Other research on the topic has linked calcium supplements to increased risk of heart attack, stroke, and cardiac death for postmenopausal women.

But even though our bones absorb most of the calcium they need earlier in life (typically before we reach the age of 30), the nutrient has its magnitude in maintaining bone health later on in life, too. The nutrient is also needed for other “soft” body functions like muscle contraction, nerve and heart functioning, with other biochemical reactions included.

So, if you’re not getting enough calcium from your diet, the body steals calcium from your bones (and weakens them by the way). The fact is that you do need calcium at 40 and beyond, but these latest findings tell us you don’t need to go overboard!

More calcium does not automatically mean more benefit and may even be harmful to heart health, Kirkpatrick says. Most women can get the calcium they need (1,000 mg a day for women 40 to 50, and 1,200 mg for women on the “wrong” side of 50) if they eat a well-rounded diet with calcium-rich foods – dairy, tofu, sardines,broccoli, almonds, and spinach for instance.

  1. Vitamin D

d

Proper Vitamin D intake makes the “D-day” for your health, especially after 40! It helps protect against the age-invoked changes that start to kick in. Vitamin D deficiencies have been linked to diabetes, heart disease, multiple sclerosis, and breast and colorectal cancers—all of which are more likely to attack you the older you get.

Plus, this “D” is essential for absorption of calcium in the body, she says.
Dietary sources are: fish and fortified dairy, grains, and cereals, but generally the “D” you get from food is poorly absorbed. The sun is the best source of the Vitamin D, but not everyone lives close enough to the equator to be exposed to the strong sun rays that will deliver the amount of D you need, Kirkpatrick explains.

If you’re living anywhere above Georgia, you’re probably not getting enough vitamin D from the sun,” she says. Plus, you don’t absorb it with sunscreen products on your skin—and you definitely don’t want to be moving around in the sun without sunscreen (despite any vitamin D benefits).

She recommends taking a D3 supplement (because D3 is the type of vitamin D closest to what you would get from the sun). You should be getting at least 600 IU per day (and 800 IU per day after 50), according to current recommendations of the National Institutes of Health. The tolerable upper limit (i.e. the amount that will not cause harm) is as much as 4,000 IU per day.

  1. Potassium

Potassium

Kirkpatrick says potassium plays a key role in keeping blood pressure in check, regardless of your age. In postmenopausal women, research has linked higher intake of potassium from food to decreased risk of stroke, although “high” intake was considered even 3.1 g, which is still lower than the recommended 4.7 g per day.

The benefits were seen even in those getting as little as 2 g per day, says study author Sylvia Wassertheil-Smoller, PhD, a professor in the department of epidemiology and population health at Albert Einstein College of Medicine.

Potassium is absolutely a nutrient you want to be supplied with, but unless your MD prescribes it for another medical condition, Kirkpatrick cautions against self-taking potassium supplements. Too much potassium can damage the GI tract (gastrointestinal tract) and the heart, and can cause potentially life-threateningcardiac arrhythmias.

Most people can get the potassium by eating a variegated and varied diet that includes: ripe bananas, sweet potatoes, chard, beans, and lentils. You are very unlikely to get more potassium in your diet than it is safe, Kirkpatrick says.

Note: If your doctor does prescribe supplements, he/she should carefully monitor how they affect you, she says.

  1. Vitamin B12

b12

After turning 40 (and definitely after turning 50), vitamin B12 should be on your “control tower.” It is essential for normal blood and brain function, Kirkpatrick explains. And while children and younger adults are likely to store the B12 they need from food [it’s in meat and animal products e.g. in chicken, fish, dairy, and eggs, B12 is more poorly absorbed as the body ages, typically starting around the half-century age of 50, because that’s when stomach acid levels are also halved.

So, any time after 40 and before turning 50, is a good time to start getting B12 in a supplement or multivitamin form. Aim for 2.4 mg per day (the current recommended dietary allowance) although there is no need to worry about taking too much of it either, Kirkpatrick adds. Because it is a water-soluble vitamin, you pee out the amount of B12 you don’t really need.

6. Omega-3s

o3

Technically speaking, they are not a vitamin, but omega-3 fatty acids still deserve a position on this list because of their ‘myriad’ health benefits. It is so because they help counteract some of the negative changes that “ride in” with your aging such as increased heart disease risk and mental decline.

Research has shown that omega-3s help lower blood pressure and LDL ( or bad) cholesterol levels, reduce the risk of heart disease, and play a role in keeping mnemonic ability and ‘thinking sharp’ at ripe old age.

“In fact, a recent study found that people with higher levels of omega-3 fatty acids in their blood had larger brains and performed better on memory tests, planning activities, and abstract thinking, compared with those individuals with lower levels—which suggests that omega-3 fatty acids play a role in maintaining brain health in addition to the other known benefits,” says the study’s lead author, Zaldy S.

Tan, MD, MPH, medical director of the Alzheimer’s and Dementia Care Program at UCLA.Kirkpatrick says that although you can get omega-3s from foods [fish, walnuts, flaxseeds, or leafy vegetables], taking a supplement is a good way to make sure you are getting enough of it.

Either way, intend for 500 mg if you are a healthy person, 800-1,000 mg if you have diagnosed heart disease, and 2,000-4,000 mg if you have high triglyceride levels. And always consult your doctor about the right dose if you are taking anticoagulant drugs, which can have serious side effects and damage your health in the long run.

  1. Probiotics

Like the above-discussed omega-3s, probiotics are not technically vitamins or minerals either, but they are important “health accessories” for women of 40 or going up, Kirkpatrick says.

Indeed, mounting evidence suggests that probiotics play a role in keeping the gut healthy and clean, and your weight down, and also are a factor in lowering the risk of heart disease, diabetes, and stroke—all of which is very important around the boundary 40s when muscle mass starts to decrease and fat starts to increase, making it easier to put on weight and develop insulin resistance.

Truly, you can get probiotics in some dairy products and fermented soy products likeseitan, but foods typically will not contain as many strains of probiotics as a food supplement does. Each strain comes with its own benefit, some for weight control, others for helping prevent diarrhea.

In addition, because probiotics are actually live and active cultures, you won’t be able to get them from foods that are thermally processed [that is cooked or heated].

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Sources:

Cleveland Clinic Wellness Institute
National Institutes of Health
Albert Einstein College of Medicine
Alzheimer’s and Dementia Care Program at UCLA

Apple-Cider Vinegar For Diabetes, Weight Loss And Other Uses

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When it comes to enjoying good health, you will agree that ‘diet literacy’ is essential for one’s well-being.

How can we learn this ‘diet ABC?’

It is quite easy, but like acquiring any other knowledge, it takes time and patience. Let’s start with the health benefits of a variety of vinegar, that is the highly beneficial apple-cider vinegar!

Yes, this little something in your pantry has been used as a healing elixir since 400 B.C. Most conspicuously, raw apple-cider vinegar was used by the founder of modern medicine, Hippocrates, for a multitude of medicinal purposes. Then, it has been used throughout up-to-date history.

Below, you will read about different ways to use the apple-cider vinegar as a remedial food in your diet. We believe that this, well-chosen, list will make you reach for a forgotten bottle of ACV in your pantry instead of a bottle of pharmaceutical [and often toxic] medicines that could be harming yours and your family’s body health and mental alertness.

Note: If you want to feel the real benefits of ACV, always choose organic apple-cider vinegar to make sure it is toxin-free, as apples are ranked in the top of the list of contaminated fruits. (EWG has analyzed pesticide-residue testing data from the U.S.

Department of Agriculture and Food and Drug Administration to come up with rankings for these popular fresh produce items. All 48 foods are listed in the descending order, which is from the worst to the best. So, lower numbers of produce stand for foods fuller of pesticide residue!

ACV HEALTH USES

1.
ACV for diabetes prevention:

Multiple studies have shown a positive correlation between apple-cider vinegar intake and blood sugar levels. In one study, participants took 2 tablespoons of ACV before bed and saw their blood sugar drop 4-6% by the time they got up. The anti-glycemic effect of the acetic acid in the apple-cider vinegar is the agent that helps people with insulin sensitivity.

  1. ACV for weight loss:

The feeling of ‘fullness in the stomach’ is easily achieved by consuming apple-cider vinegar, which can help you eat less in the long run. A study has also shown that the acetic acid, found in ACV, slows fat accumulation.

If the ACV’s flavor is too tangy for you to sip it on its own, then try adding a few drops of apple-cider vinegar to your daily juices, salad dressings, and even regular drinks of water to unnoticeable incorporate it into your usual nutrition regime.

  1. ACV for lower cholesterol:

In addition to its capacity to lower blood sugar and body weight, a study published in the Journal of Agricultural and Food Chemistry showed interesting findings in regard of ACV and cholesterol level.  Lowered VLDL levels and lowered triglycerides were discovered in lab rats who were given apple-cider vinegar alongside a diet high in cholesterol. The rats that were not given ACV did not have the same drop in cholesterol level!

  1. ACV for your detox program:

Apple-cider vinegar can help detox your entire home, but in the same way it can detox the homeowner’s body. It can help promote circulation and detoxify the liver. The active acid in the ACV can also safely bind to toxins, and thus can assist in removing toxins from the body.

Apple-cider vinegar’s potassium content helps to break up mucus in the body and thus clear the lymph nodes. This also triggers the removal of toxins. So, do add apple-cider vinegar into your diet and check out other good ways on our website to detox as well.

  1. ACV for clearer sinuses:

Breaking up mucus of body tissues is one of apple-cider vinegar’s many “talents,” so it certainly aids in clearing out the sinuses. Since it is antibacterial agent, ACV can promptly prevent a sinus infection or cold as well.

Note: If you feel that you are coming down with a bad cold, or the flu, you can clear your running nostrils with a mild solution of water and some apple-cider vinegar. It will help you breathe easier almost instantly!

  1. ACV for sore throat:

The bacteria-fighting properties of apple-cider vinegar work just about anywhere. So, gargle equal parts of warm water and apple-cider vinegar at the first sign of a sore throat to keep it at bay and repeat every hour as needed.

  1. ACV as a digestive aid:

Do you often have gastric troubles, and, almost always, regret eating certain type of food? Here is your salvation: Sip diluted apple-cider vinegar (mixed into water or juice) to help settle that roaring stomach of yours – again, it’s the antibiotic properties and bacteria-fighting power of ACV that helps.

Also, some people claim that the pectin in the apple-cider vinegar is of great avail with their intestinal spasms.

  1. ACV for itchy or sunburned skin:

I know this is one of the people’s favorite uses of apple-cider vinegar at the end of the summer season. Just apply ACV right to the itchy-scratchy area to get instant relief. It also works for itches caused by bug bites, poison ivy, or a jellyfish sting.

If you are affected with sunburned skin, then soak for half an hour in a warm bath with added 1 coffee cup of apple-cider vinegar to help you ease the pain.

  1. ACV as a wart remover:

You may well know that wart removers supplied over-the-counter are anything but natural. On the other hand, a nervous trip to the doctor to remove it can be scary, painful, and can even leave a ‘psychological scar,’ especially in young people. So, instead of going through this turmoil, you can soak a sanitized cotton ball in apple-cider vinegar and cover the wart. Leave it covered overnight (I use a band aid or medical tape) and repeat every night until the wart falls right off.

  1. ACV for energy boost:

Do not, I repeat, do not reach for a chemicals-loaded energy drink if you are feeling worse for wear. Instead, snatch a bottle of apple-cider vinegar for a natural energy boost effect. The potassium and enzymes in apple-cider vinegar help to give you a “pick-me-up gift.” Just add some ACV to a glass of water.

Note: I like adding it to my water during a workout to prevent feeling fatigued. The amino acids in apple-cider vinegar combat lactic acid build-up that happens immediately after hard exercising.

 

ACV BEAUTY AND HYGIENE USES

avc

  1. ACV for shiny, dandruff-free head of hair:

The apple-cider vinegar is an excellent weekly hair rinse because it leaves hair looking shiny and soft. The acid in ACV helps to remove product build up. It also helps to balance your scalp’s pH level to the neutral value. Prepare this solution for your flake-free hair:

ACV HAIR-RINSING SOLUTION

  • Mix 1/3 cup apple-cider vinegar into 4 cups of fluoride-free
  • Rinse the hair with the ACV solution after shampooing it, then rinse it again with cold water.
  • Note: If you are having recurring issues with dandruff, try spraying your scalp with equal parts of apple-cider vinegar and water twice a week. Place a towel around your head and leave wrapped for up to an hour. Wash your hair as you usually would.
  1. ACV as a facial toner/cleanser:

It is a tribute to the great antibacterial properties of the apple-cider vinegar that it can clean almost everything, and even your disgraceful face spots. It can even help preventbreakouts. Just like with your scalp problems, it can help balance your facial skin’s pH levels. Prepare this:

ACV FACIAL TONER SOLUTION:

Dilute some apple-cider vinegar with water and apply to a cotton ball to use as a toner or on blemishes.

  1. ACV as a deodorant:

Commercial deodorants are hazardous for your health. The apple-cider vinegar will help fight the odor-causing bacteria without the cancer-causing toxins. Just apply a little ACV under your arms.

Note: You won’t be left smelling of vinegar once it dries out.

  1. ACV for fading bruises:

Coming from a ‘long line of klutzes’ this was a use of apple-cider vinegar my friend Naira De Havilland from Oklahoma was most happy about. After a bump [like she had], or the appearance of a bruise after a fight, just dab some apple-cider vinegar on the bruise. It acts as an anti-inflammatory agent and helps ease the discoloration.

  1. ACV for teeth whitening:

You can make your yellowed teeth sparkle again after swishing around in your mouth some apple-cider vinegar diluted with 2 parts of fluoride-free water. Then go on to brush your teeth as per usual. The bacteria-fighting power of ACV is a plus too!

  1. ACV for eliminating bad breath in the mouth:

Take to using apple-cider vinegar as a mouthwash, and gargle to help eliminate repulsive mouth odor. The ACV’s beneficial acid kills the bad-breath- causing bacteria in a jiffy!

  1. ACV for turning stinky feet into fragrant ones:

If you haven’t figured it out yet, the apple-cider vinegar helps fight bad smells, wherever they may be on your body. If this smell just happens to be on your feet, try this trick:
Wipe your toes and feet down with a paper towel soaked in quality ACV. The ability of the apple-cider vinegar to balance the pH of your feet and eliminate odor-causing bacteria is what makes it a great natural remedy in this case too.

The apple-cider vinegar can obviously help you ‘polish’ both your inside and outside body parts as a good ‘natural beautician.’ So, do SHARE this article with your social media friends.

Sources:
ewg.org
gerson.org
Journal of Agricultural and Food Chemistry

Workout Like a Professional Athlete: 3 Fitness Rules You Must Follow

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1. Make fitness a priority

gym-life

 

If you want a body like a professional athlete, your first priority is to make fitness a priority. Though we should be taking our level of physical fitness seriously in any case, this becomes particularly important for athletes. Their bodies are, after all, the tool with which they make a living. Imagine never upgrading or cleaning up your computer, if you’re someone who writes or stares at spreadsheets all day?

If your body is your means of making a living, you’re going to make damn sure you’re taking care of it. Making fitness a priority means that you’re subscribed to a locked-in workout regimen, following a focused diet, and that you’re not cutting corners. It’s not always fun, and it’s going to be incredibly time consuming — but that’s what it takes.

 

criticalbench-2

2. Set your goals

goalsYou don’t want to go at this flying blind; you’ll need to actually set some goals to guide your odyssey. For example, do you want a body that is built to punishment, like that of an NFL running back? Or do you want to focus more on flexibility and mobility, like that of an NBA point guard? Or perhaps you just want to build up a solid level of toughness and durability, like an NHL defenseman? Establishing, in your head, what you want is the first step.

Once you know what your goal is, you can design workouts and a diet to help you get there. If you want to focus on mobility and flexibility, there are certain workouts and exercises you’ll want to emphasize. If it’s muscle you’re after, your plan will be different. And the same goes for your diet.

 

criticalexercisemanual275

3. Adapt

gym-injury

Finally, you’ll need to be able to adapt on the fly — like professional athletes do in the heat of the moment. If you suffer an injury, for example, you’ll want to adapt your workouts and exercises. Of course, if it’s serious enough, you’ll need to take a break so that you don’t permanently injure yourself. But if you’re experiencing some bumps, bruises, or soreness, you can swap some workout elements for others, to ensure that you’re not losing ground on your quest for an athlete’s body.

Source: cheatsheet.com/health-fitness

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Prepare This Honey And Lemon Water Recipe For Amazing Weight Loss Results

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If you are one of those who have tried every single diet and still are not satisfied and still looking for something more that will help you lose weight, look fit and glowing for the upcoming summer, you are about to face with some basic ingredients which will help you.

In addition, the mix of these ingredients will not only help you achieve amazing weight loss results, but also improve your digestive system, boost your metabolism, improve your immune system, cure colds and the flu, regulate your blood sugar and blood pressure, balance your hormones, etc.

Therefore, getting back to nature and the variety of natural home remedies which you should include in your diet is priceless and incomparable to any pharmaceutical pill that you expect to show effects, such as: improve your health or help you on your weight loss journey.

Only a diet rich in nutrients, vitamins and minerals will enable your body to cleanse itself from all the toxins and afterwards detoxify, so you can lose weight.

When it comes to detox, you have to make sure you drink large amount of water and if you are not doing that, you should definitely increase the water intake. Water it the first and the most important ingredient of any weight loss diet. If you are not drinking enough water, you will suffer from a slow metabolism and your body will not be able to throw out the waste material and toxins.

Even though many people disregard drinking water with the excuse that it is tasteless and plain, things can easily change if you just spice it up with lemon. Squeezing a bit of lemon or adding a slice of lemon to your glass of water will not only change and improve its taste, but also will boost it with nutrients and antioxidants.

Weight Loss Benefits of Lemons

Lemons are packed with vitamin C, antioxidants and nutrients which have antibiotic and anti-cancer effects on your body.  Lemon is one of the healthiest foods on the planet, having the least amount of sugar compared to the other fruits. It is the flavonoids in lemons which work wonders, fighting cancer and several other major diseases.

Other nutrients that lemon contains in its unique content are: vitamin B6, vitamin A, vitamin E, vitamin E, folate, niacin thiamin, copper, calcium, magnesium, potassium, zinc, phosphorus, pantothenic acid and protein. Since lemon is rich in the above nutrients and vitamins, it helps curing several diseases, such as: high blood pressure, constipation, indigestion, kidney stones, etc.

Lemon will increase your metabolic state, which means that it will speed up and boost your metabolism, so it will help you on your weight loss journey, fighting fat and obesity. This super food is packed with the compound pectin, which will cleanse your stomach and also add to your weight loss diet by making you full for a longer period of time and at the same time helping you fight the cravings.

Honey as a Part of Your Daily Diet

Who wouldn’t want a healthy and sweet substitute of sugar that will help you on your weight loss journey, so you can lose the extra amount of weight? Most of the time the credit goes to honey which is this natural ingredient that should be part of anyone’s diet, while improving your health at the same time.

Honey also reduces the amount of calories that you probably will get from sugar or other sweets. By reducing your calories intake, it will also reduce your cravings for something sweet. So, it is advisable to eat a teaspoon of honey whenever you feel a need for something sweet throughout the day and see what a difference it makes.

Honey is an energy booster improving your energy levels, while at the same time being a brain booster, improving your memory and concentration. Honey also protects your immune system by the several antibacterial and antiviral properties in its unique content. If you include a tablespoon of honey to your daily diet you will see for yourself how it works, cleansing your digestive system and making a reset to your immune system.

Honey and Lemon Water Recipe- A Powerful Weight Loss Combination

Include the honey and lemon water recipe into your daily diet for amazing weight loss results. You will prepare this drink by mixing a teaspoon of honey and squeezing half a lemon to a glass of lukewarm water. Drink this mixture daily on an empty stomach early in the morning and do not eat anything an hour after drinking it. That way you will achieve optimal weight loss results. After drinking the honey and lemon water recipe you will experience changes in your weight after one month.

This honey and lemon diet combination is a powerful detoxifier and diuretic which alkalizes your body.

Sources:

simplyrecipes.com

benefits-of-honey.com

fitnessrepublic.com

whfoods.com/genpage.php?tname=foodspice&dbid=27

benefits-of-honey.com/health-benefits-of-honey.html

A Weight Loss Cleanse And Detox Diet For Your Body That Works!

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Right at that moment when you get on the scale and realize that it shows more pounds than expected and you decide that it is time for a diet and exercise regime, an overall detox of your body to lose weight. You will probably Google your problem and seek for a diet and exercise solution online, which will easily get you the proper nutrition for weight loss.

Here, you will find the wanted advice which will provide you some options of a detox, diet and exercise to get fit, slim and get your summer body ready. There are many signals that your body will send you that you need a retox, especially after the winter period of not exercising and indulging in many kinds of food for the holidays.

The term detox has been introduced even from Ayurveda and Chinese traditional medicine and even practiced until today. Whenever you feel bloated, you are overweight and aim for weight loss, or feel exhausted with a lack of energy all the time, having digestive problems or any skin problems, your body needs detoxification from all the junk food that it has been overloaded with.

Detoxifying your body means proper diet, rest, exercise and cleanse. The only way to achieve good health and healthy weight is to give accent to nutrition and diet while at the same time eliminating the waste material from your inner organs and blood as well.

Nevertheless, some people would not recognize the signals their body sends them and will not lose weight and detoxify, until some major disease takes over their body. It is essential to detox through diet and exercise your body at least once a year and even more often if you experience some issues.

If you have the following symptoms, you should consider a detox:

  • Irritated and too greasy or very dry skin
  • Feel bloated, have constipation or diarrhea
  • Slow metabolism
  • Lack of energy, laziness and feeling sluggish
  • Have infections or viruses
  • Allergies
  • Difficulty concentrating
  • Bags or dark circles under the eyes
  • Menstrual irregularities or problems
  • Being overweight, difficult to lose weight

Before you start a detox program, you should prepare your body for the undergoing changes that you are about to make in your diet and exercise, so you do not experience a shock or leave it with a lack of nutrition. You should first start your diet with elimination techniques, and eliminate cigarettes, coffee, alcohol, refined sugar and processed foods which are the biggest burden to your body.

Having eliminated these from your diet , you should also limit the exposure to other more subtle “contagious” materials to your health, such are: radiation (you should limit the time spent in front of TV, computer or smartphone screens); chemicals (cleaning equipment, detergents, lotions, shampoos, and everything that contains chemicals that you put on your skin and gets absorbed).

Exercise is also crucial before starting a detox diet, meaning that you should involve physical exercise such as: running, aerobics, Pilates, any outdoor or indoor sport and also yoga and meditation in order to handle stress and relax more easily.It is up to you which kind of exercise you will choose as an addition to your diet; however it is always for the best to choose an exercise program which will be most suitable for yourself. That way you will make your body eliminate the toxins by sweat and also boosting your metabolism.

Detox Program

Any detox and weight loss diet program will consist of a preparation for it which involves the process of elimination as we have mentioned before, transferring to raw fruits and vegetables and the last stage of the actual detox when you make a juice fast for 3-7 days. You can prepare yourself any kinds of juices from fruits and vegetables.

All you have to do is just put the wanted ingredients into a juicer and drink a glass or two any time you feel hunger. You should incorporate the same way as you get prepared for a detox, for getting out of a detox as well. After juicing for a week, you definitely shouldn’t get back to the burger and fries instantly because it will be a great burden for your body, but rather go for something organic, fresh and raw, for instance any fruit or vegetable salad.

Follow these tips throughout the 7 day period of juicing for weight loss:

  • Incorporate the following super foods into your diet smoothies to lose weight: acai juice, spinach, spirulina, chlorella, asparagus, broccoli sprouts, flaxseed, chia seed, blackberries, watercress, coconut oil, kale, goji berries, cocoa powder, maca powder, hemp seeds, cinnamon, etc.
  • Drink as much water as you can. The more amount of water you drink the better the detoxifying and you will need replacement for food in your diet, so water is your best friend throughout the 7 days of juice fast. We cannot accentuate enough how important it is to drink water during these days of your diet, so please do not leave your body deprived of water or thirsty at any moment. Water is the key in any weight loss diet or detox program.
  • Drinking a lot of organic tea is linked to losing weight and boosting your metabolism. You can replace the coffee cravings with green tea, which is packed with antioxidants and will only add up to the whole process of detoxing. Black tea and oolong tea are also good alternatives which will accentuate the detox in this weight loss diet.
  • Spend 1 hour a day practicing breathing techniques, yoga and meditation. It has been shown that losing weight will come naturally if you balance your hormones and digestive system by yoga and meditation. These techniques should be incorporated in every weight loss journey.
  • Go to a sauna to accelerate the process of eliminating the waste material and toxins through sweating. Throughout these 7 days of juicing maybe you will not have the strength for vigorous exercise, so a sauna will be the best alternative for a good sweat. If you have enough strength and energy though, do not constraint yourself from exercise and go for it.
  • If you haven’t heard of dry brushing, Google this term and find out online how it is properly done in order to increase circulation and eliminate the dead skin cells. This is a perfect addition to the proper nutrition, diet and exercise points, mentioned above.

If you follow the above given tips and rules of how to start this weight loss diet and exercise program which will improve your health, losing weight will come easily. Eliminating the toxins and fats of your body while having proper nutrition will infer losing weight and also health enhancement, right?

Sources:
life.gaiam.com
dailyburn.com
womansday.com
realsimple.com

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