Top 10 Best Tips to Diet and Lose Weight!

 

In order to lose weight, you’ve got to eat less and exercise more, right? Not necessarily! In fact, it’s possible to lose weight without dieting at all. Take these tips from the pros on how to lose weight fast and get healthy while still eating the foods you love. It’s easier than you think!

 

Set a goal

There is no one-size-fits-all diet, but there are some general tips that can help with achieving weight loss goals. -- Eat breakfast, this jump starts your metabolism for the day. -- Consume fruits and vegetables, while they may be more expensive they will help reduce cholesterol levels, which causes many health problems in our society. -- Ensure you drink plenty of water everyday; water helps remove toxins from your body.

 

Eat more plants

A plant-based diet means that you’re filling your body with foods like vegetables, fruits, grains, beans, nuts, seeds. If you don't like the idea of eating so many veggies day in and day out (though they are delicious), then consider filling up on plants through things like smoothies or juice detoxes.

 

Drink plenty of water

The truth is, your body has a natural filtering system. It's called the kidneys. When you drink fluids, it helps flush out waste from your body and reduces swelling. Along with water intake, make sure you get enough sleep so that your metabolism will work better while you're awake. You need to be active every day too, because there's no way around exercise. Get on your feet as much as possible throughout the day, take walks, or even just do some gardening in the yard if it's allowed at your home or apartment complex.

 

Track your macros

Once you have a baseline of what you should be eating, it's time to start counting your macros. Tracking your food will help you know exactly how much protein, fat, carbs, and other nutrients are in your diet and give you more control over achieving the healthiest eating plan possible.

 

Do HIIT cardio

HIIT workouts are the most efficient way to lose weight, not just fat but also muscle. Regular HIIT workouts should be performed 2-3 times a week, depending on your fitness level. These work out can be done anywhere as all you need is a box or chair that is high enough for you jump onto.

 

Cheat meals

It's important to not get too strict on yourself when it comes to a diet. You can still enjoy cheat meals without ruining your progress. The key is not indulging all the time, but every once in a while. It's also good practice to avoid situations that might tempt you with bad eating choices. If possible, avoid going out for food or other gatherings where you'll be faced with temptation.

 

Intermittent fasting

I have found that intermittent fasting is one of the best ways for me to lose weight, control my eating habits, maintain a healthy metabolism, sleep better at night, and increase my productivity. Learn more about IF by clicking on the link below.

 

Find the time to exercise

Find the time on your schedule to get in a little exercise. Go for a short walk, play outside with your kids, or find a friend to go jogging or biking with you. Getting exercise isn't difficult, it just requires setting some time aside every day.

 

Cardio or weights?

Cardio is best for burning calories, but weights can increase strength and endurance. Exercise will also boost your metabolism to keep the weight off long-term. There are two main types of exercises: aerobic and anaerobic. Aerobic exercises such as running or jogging are best for a steady burn in calories over a longer period of time.

 

Keep it simple

We've compiled some of the best tips for dieting. Whether you want to focus on eating healthy or reducing calories, these tips are sure to help get you started. Â Â Â • Eat more protein- rich foods: Protein rich foods include eggs, chicken, fish, yogurt, cheese and even beef jerky. Eating these proteins in the form of an early morning breakfast is one great way to kick start your metabolism in the morning.

5 Tips to Lose Weight Fast and Keep it Off

 

Have you ever tried to lose weight but struggled to keep it off? Losing weight fast and keeping it off are two different things, and the strategies that work well for one might not work so well for the other. This article will help you set realistic goals that you can achieve, while also laying out some great ways to lose weight fast and keep it off in the long run! Here are 5tips to lose weight fast and healthy safe. 

 

Cut Down on Salt

Eating less salt is one of the best ways to lose weight fast. It can help you drop water weight quickly and reduce bloating. Plus, cutting down on salt can help reduce your risk of heart disease and stroke.

 

Eat Three Meals a Day

Whenever you’re trying to lose weight, it’s important to keep your metabolism up and running. One of the best ways to do this is by eating three meals a day. Not only will this help keep your metabolism going, but it will also help reduce cravings and keep your energy levels up. Plus, if you make sure to include protein in each meal, you’ll be helping your body build muscle, which can also aid in weight loss.

 Click here to learn more

Focus on Fiber

When it comes to weight loss, fiber is your best friend. Fiber-rich foods take longer to digest, so you feel fuller longer. They also tend to be lower in calories, so you can eat more without packing on the pounds. And they're just plain good for you, helping to keep your digestive system healthy and your blood sugar stable. So load up on fruits, vegetables, and whole grains, and make sure to get your daily dose of fiber.

 Click here to learn more about fiber

 

 Drink Green Tea

Green tea has been shown to boost metabolism and promote fat loss. In one study, men who took green tea extract burned more calories than those who didn’t. Green tea also seems to help keep weight off. In a six-week study, people who took green tea extract lost more weight than those who didn’t.

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Use Artificial Sweeteners

One common misconception about weight loss is that you have to give up all of your favorite foods. However, this doesn't have to be the case! There are plenty of ways to enjoy your favorite foods while still losing weight. One way to do this is by using artificial sweeteners.

Click to learn more about sweetener

The Best Foods to Eat While Dieting

 

Sometimes when you’re trying to lose weight, your options can feel pretty limited. That’s why it’s so important to stock up on the best foods to eat while dieting and not deprive yourself of things you enjoy. The key is knowing how to limit your portions so that you don’t accidentally overeat and gain weight, which can happen more easily than you think if you aren’t careful! Here are some of the best foods to eat while dieting

 

Veggies Are Your Best Friends

When you're trying to slim down, fill up on vegetables. They're low in calories but high in fiber, which helps keep you feeling full. Plus, they're packed with nutrients that your body needs. Some of the best options include broccoli, Brussels sprouts, and kale. Click here to learn more..

 

Try New Things

When you're trying to eat healthier, it's important to mix things up and try new foods. This way, you'll avoid getting bored with your diet and you're more likely to stick with it. Plus, eating a variety of healthy foods helps ensure that you're getting all the nutrients your body needs. Here are a few of our favorite healthy foods to eat while dieting

 

Pick Up Healthier Cooking Habits

If you're trying to eat healthier and lose weight, one of the best things you can do is cook more meals at home. That way, you have more control over the ingredients that go into your food. Plus, cooking at home can be cheaper than eating out all the time. Here are some tips for cooking healthier meals: - Use leaner cuts of meat and trim off any excess fat. - Bake, grill, or broil your food instead of frying it. - Cut down on salt by using herbs and spices to flavor your food. - Use healthy oils like olive oil or vegetable oil instead of butter or margarine. - Drink water or unsweetened tea instead of sugary drinks.

 

Always Have Snacks on Hand

It's important to have snacks with you at all times when dieting, because you never know when you'll get hungry. Plus, if you have healthy snacks with you, you'll be less likely to make unhealthy choices. Here are some of the best snacks to keep with you 

-BIENA Chickpea Snacks 

-Justin's Maple Almond Butter

-The YES Bar Dark Chocolate Chip

-Siete Foods Sea Salt Grain Free Tortilla Chips

- LesserEvil Organic Himalayan Pink Salt Popcorn

-Caulilflower Potato Chips

-The New Primal Classic Beef Meat Stick

-Simple Mills Crunchy Chocolate Chip Cookies

-Blue Diamond Almonds Whole Natural Raw Snack Nuts

Top 5 Benefits of Cherries for Your Health

Cherries are one of the most delicious fruits available, and they're packed with nutrients to boot. Packed full of antioxidants and other healthy compounds, cherries can help reduce your risk of heart disease, cancer, and more. Here are the top five benefits of cherries and what you can do to get them into your diet every day!

 

 1) Rich in Antioxidants 

Cherries contain anthocyanins and hydroxycinnamic acids, both powerful antioxidants. Antioxidants are substances that help your body in fighting free radicals, which are oxygen molecules with unpaired electrons. Free radicals contribute to premature aging and disease by damaging cells and cell membranes. However, antioxidants can help neutralize these harmful molecules and slow down or prevent further damage. In addition to cherries, other antioxidant-rich foods include blueberries, pomegranates, apples, red grapes and red cabbage. 

 2) Rich in Vitamin C 

Vitamin C is an antioxidant that plays a role in immunity, vision and healthy skin. If you’re trying to lose weight or stay healthy, it’s important to make sure you are getting enough Vitamin C each day. One cup of pitted fresh cherries contains 87.9 milligrams (mg) of Vitamin C, which is 15 percent of your daily value. That’s more than half your recommended daily intake in just one cup! To improve your diet and get rid of some fat around your midsection, incorporate more foods high in Vitamin C into your diet. Berries like raspberries and blackberries are good options as well as bell peppers and citrus fruits like oranges and grapefruit. 

 3) Weight Loss Aid 

Consuming cherries has been shown to help people shed a few pounds. Researchers in Germany studied nearly 2,000 men and women ages 20 to 79 who drank cherry juice daily for three months. The result? Those who regularly consumed tart cherry juice lost about 1.5 pounds more than those who didn't. They also felt less hungry before meals, which may have helped them avoid snacking between meals. Aside from aiding weight loss, cherries are also packed with anti-inflammatory agents that can ease joint pain in arthritis sufferers; antioxidants that slow aging and reduce your risk of heart disease; calcium that keeps bones strong; and plant compounds called anthocyanins, which may be responsible for cherry's anti-cancer powers. 

 4) Prevents Memory Loss 

If you want to reduce your risk of memory loss as you age, reach for a handful of cherries. Research has shown that eating tart cherries can help improve cognitive function and brain health. In fact, according to a study conducted by Michigan State University, rats who were fed tart cherry extract showed an improvement in memory retention and communication compared to rats not given cherry extract. While scientists aren’t sure exactly how cherries help prevent mental decline, they believe it could be due to anthocyanins — an antioxidant found in dark red fruit like cherries that has been shown to fight inflammation and oxidative stress. 

 5) Healthy Bones 

As far as I know, no one has ever claimed that cherries are a magical solution to your bone health. But that doesn’t mean they can’t help. A recent study found that eating two servings of tart cherries each day over a 14-day period could improve markers of bone formation and resorption—which is exactly what you want if you have osteoporosis or are at risk for it. Cherry consumption may also be useful in helping older women manage their overall weight, since researchers have discovered a strong correlation between obesity and accelerated bone loss.

Tonic Water: The unexpected health benefits you didn't know about

 

The best part about drinking tonic water? It’s calorie-free! The worst part about drinking tonic water? It’s calorie-free! Why does the best part of something have to be the worst part too? Although it’s sugar-free, most tonic waters contain high levels of sodium and sugar substitutes that aren’t necessarily better than other sweeteners. In fact, some health experts say they could actually be worse than sugar in terms of leading to weight gain and diabetes. Still, here are some unexpected benefits you may not know about when it comes to drinking tonic water.

 

Improves Circulation and Cell Activity 

Tonic water contains quinine, which is a natural vasodilator that improves blood flow and cell activity. Doctors will often recommend tonic water to people with arthritis because it can decrease joint pain and increase mobility. Drinking tonic water may help those with circulatory problems such as varicose veins and spider veins.

 

Purifies Your Body 

If you want to drink something healthy, look for tonic water. For example, did you know that Schweppes Tonic Water is low in calories and sodium? This means it is a great drink for people who are trying to lose weight or looking to maintain their current weight. Furthermore, one eight-ounce serving of tonic water only contains ten calories and twenty-one milligrams of sodium! Many carbonated drinks on the market today have more than twice as many calories as Schweppes Tonic!

 

Boosts Liver Function 

Your liver is your body's largest internal organ and does a lot of different jobs. It helps digest food, produces bile for digestion, and manufactures proteins to help your blood clot. The list goes on. A damaged liver can cause problems for the rest of the body, which is why some research says that drinking tonic water can help.

 

Speeds Up Recovery from Flu and Other Illnesses 

Ever heard of quinine? This alkaloid that can be found in cinchona bark and some types of tonic water is frequently used in medications to combat malaria. This is just one of those crazy bits of information that some people may have known all along but they're getting more common knowledge nowadays.

 

Helps In Weight Loss 

One of tonic water’s lesser-known properties is its ability to promote weight loss. This miracle beverage can help with appetite suppression, which in turn may lead to fat burning and decreased belly fat. When consumed before meals, those who drink tonic water have reported fewer overall cravings for high-calorie foods like sweets and junk food.

 

Reduces Cellulite 

Tonic water reduces cellulite in your body and a surplus of fat is what's to blame for cellulite. To combat cellulite, eat a balanced diet and get exercise. But in addition to that, according to recent research, it is also important to drink tonic water regularly. Not only will this reduce the severity of your cellulite, but after some time, it will also improve the condition of your skin.

 

Helps Maintain Energy Levels 

For physical health, it may not be as important to tonic water as to be its beneficial qualities. But it also can give an extra energy boost. For example, if you feel a lack of energy at the end of the day, drinking a glass of tonic water with lemon can give you the extra energy boost you need.

Bananas: The Ripe Choice for Good Health

 

Many people are surprised to learn that bananas are not only good, sweet treats, but they’re also great in salads, smoothies, and baked goods. The healthy benefits of bananas don’t stop there! Bananas offer plenty of vitamins and minerals like vitamin B6, fiber, potassium, magnesium, and manganese. They even contain tryptophan and have been shown to help promote brain health! And bananas provide nearly 100% of your daily value of vitamin C in just one serving.

 Weight Loss 

Bananas are high in resistant starch and pectin, two types of fiber that help regulate blood sugar levels and help you feel full. Research has shown that resistant starch may also help keep your gut healthy. Meanwhile, bananas contain a prebiotic fiber called fructooligosaccharide (FOS), which helps maintain a healthy balance of intestinal bacteria—boosting immunity, improving digestive health, reducing gas, curbing sugar cravings and keeping weight in check.

 

Reduce Menopausal Symptoms 

Bananas contain a high amount of potassium, which can help lower blood pressure and reduce menopausal symptoms such as hot flashes. The potassium also helps regulate your body's sodium levels, so by incorporating more bananas into your diet you will better manage any potential weight gain. Plus, since potassium is good for bone health, it can also help to prevent osteoporosis.

 

Boost Bone Density

Bananas are rich in potassium, a mineral that can help prevent bone loss. Studies have shown that women who eat bananas are at lower risk of osteoporosis, especially if they get just over half their daily recommended intake (1,500 milligrams). Look out for signs of low bone density early on; it’s not always easy to detect, but here are a few telltale symptoms: Shortness of breath and back pain. Ask your doctor about getting tested.

 

Enhance Energy Levels 

Eat bananas to increase your energy levels and prevent fatigue during exercise. Bananas contain high levels of potassium, a mineral that helps replenish lost fluids and maintain muscle function during periods of exertion. They also have natural sugars that are absorbed into your bloodstream at a steady rate, making them ideal to eat before or after exercise sessions.

 

Improve Digestion and Bowel Movements 

Bananas are easier to digest and can help to encourage regular digestion and bowel movements. As well, their high fiber content assists in the production of a bulkier stool that can be passed more easily. There are plenty of other healthy perks too, like that bananas may reduce constipation by stimulating bowel movements. Additionally, they help produce an enzyme in our stomachs that aids in absorbing fats and can therefore be great if you have problems with indigestion or heartburn.

 

Increase Breast Milk Production in Mothers 

How to Increase Breast Milk Production in Moms - Pumping breast milk is a must if you’re a breastfeeding mom. However, your supply can sometimes be low or even run out completely. If that’s happening to you, it’s important to understand why and know how to fix it. Keep reading for some great tips on how to increase breast milk production and prevent your breasts from running dry.

 

Heal Skin Conditions 

Bananas are filled with vitamins and minerals, including potassium, magnesium, and vitamin C. Potassium is a key ingredient in healing numerous skin conditions such as eczema and psoriasis. Bananas have beta-carotene, which is one of nature’s most powerful antioxidants. These antioxidants help to reverse cellular damage that occurs from poor diet or environmental stressors like pollution. This aids in slowing down signs of aging such as wrinkles and fine lines.

 

Fight Infections 

Bananas are a good source of vitamins, minerals and fiber. The vitamin C in bananas boosts your immune system and helps you to fight infection. They also contain prebiotics that aid digestion, as well as antioxidants that promote cardiovascular health. Bananas may even help to reduce PMS symptoms in women during their menstrual cycle, making them an important part of a healthy diet if you suffer from depression or anxiety at that time of month.

The Secret Benefit of Coconut Water That Everyone Needs to Know

 

Coconut water has gotten plenty of press lately, mostly due to the increased popularity of coconut water beverages on the market (think Vita Coco and Zico). However, just like many other popular health foods out there, some of the information that’s out there about coconut water might not be entirely accurate. Before you stock up on coconut water, it’s important to know what its real benefits are and where these myths came from. Keep reading to find out more about the benefits of coconut water and why this popular beverage could really be good for your health.

 

Benefits of drinking coconut water

Starting your day with a tall glass of cool, refreshing coconut water is good for you in many ways. Hydrating your body will increase your energy levels and give you more stamina to power through a long day. The electrolytes in coconut water will improve your heart health by lowering your blood pressure and helping maintain normal blood sugar levels—important factors when it comes to preventing diabetes. A good night’s sleep also depends on maintaining normal blood sugar levels—so make sure you drink some coconut water before bedtime, as well!

 

Amazing Things That Happen When You Drink Coconut Water Daily

This tropical fruit is an excellent source of electrolytes, which help balance water and mineral levels in your body. The electrolytes in coconut water are also essential for normal nerve, muscle and heart function. For example, when you experience muscle weakness or cramps after a hard workout, your muscles may be lacking in potassium (one type of electrolyte). What many people don’t know is that coconut water has more potassium than a banana! Drinking it regularly can give you plenty to keep your body healthy and properly hydrated all day long.

 

Lower Blood Pressure 

Though it is inconclusive, there is some evidence that coconut water may improve hypertension, and a 2013 study found that consuming 20 fluid ounces per day for 8 weeks could help both systolic and diastolic blood pressure, as well as triglycerides. However, in another study, there was no change in mean systolic or diastolic blood pressure between a group taking 26 ml (1 ounce) of fresh coconut water daily and a control group. Further research is needed before coconut water can be recommended as a treatment for hypertension.

 

Improve Digestion 

Coconut water has one particular benefit that no other natural drink can provide: its high concentration of potassium. Potassium is vital for maintaining a healthy heart, kidneys and other organs. The best way to supplement your potassium levels is with food, which is why it’s so beneficial to add coconut water—or foods containing coconut water—to your diet. For example, eating bananas makes it easier for your body to digest proteins. After eating a protein-heavy meal like steak or chicken, try sipping on some coconut water for maximum effect.

 

Boost Metabolism 

Coconut water is a natural source of several nutrients that play an important role in metabolism. Fiber is one nutrient, which helps you feel full so you’re less likely to snack on unhealthy foods. Magnesium is another nutrient found in coconut water, and can help boost your body’s use of glucose—your brain’s primary fuel source. Magnesium can also help control high blood pressure, which may help prevent diabetes-related complications later in life. B Vitamins are another important nutrient family that plays an essential role in metabolism; B vitamins are needed for proper energy production and healthy nervous system function.

 

Maintain Energy Levels 

Whether you’re exercising, at work or taking care of your family, coconut water is a great way to boost your energy levels throughout the day. It contains nine grams of sugar per serving, but it also has seven amino acids (the building blocks for protein), iron and magnesium. Maintaining adequate levels of all three nutrients are key to managing tiredness because they are involved in releasing and using energy in your body. For example, if you don’t have enough iron or magnesium then their ability to break down sugar into usable fuel is hampered. As a result, your cells won’t get as much energy as they need and you will feel fatigued.

 

Healthy Bones and Teeth 

Not only does coconut water have high levels of potassium and a range of other beneficial nutrients, but it also contains an amino acid called L-laurinolactone, which is known for its ability to strengthen tooth enamel. In addition, research has shown that drinking coconut water can help fight against kidney stones as well as boost immunity and improve circulation. So drink up! It’s a little known secret about coconut water that everyone needs to know about!

 

Cool Down Quickly 

Heat emergencies are one of our body’s worst nightmares. If you don’t treat them in time, they can lead to organ failure, permanent damage, and even death. The best way to avoid heat emergencies is by staying hydrated. But if you find yourself getting tired or overheated at work, don’t just reach for a cold glass of water—try coconut water instead. By its nature, coconut water is cooler than most other liquids we consume; it's been shown to lower our internal temperature quickly after consumption.

How Walnuts Can Boost Your Health

 

There are countless benefits to eating more walnuts, which are the edible seeds of walnut trees. Besides tasting great and having a unique crunchy texture, these nuts contain some powerful health benefits that are essential to maintaining optimal health. Here’s what you need to know about walnuts and how they can benefit your health in so many ways.

 

Omega 3 Fatty Acids 

People often do not get enough omega-3s and omega-3s are very important for heart health. You can get omega-3s from many types of food including fish, ground flax, and walnuts. Soybean, corn, and sunflower oils also provide omega-3s. although we are looking for the aforementioned unhealthy fats in these products, but beware of the healthy, unsaturated fats in nuts, as over-consumption may lead to weight gain if one does not find an adequate outlet for the energy it creates. If you want to lose weight or maintain a healthy weight, eating nuts in moderation is best because they are very high in fat and calories.

 

Brain-Boosting Nuts 

Much like avocados, whole walnuts can improve the health of your body and brain. Some of their benefits include improved cognition, better skin, and improved heart health. Apart from having a number of antioxidants, these nuts also have healthful fats that can lower your risk of heart disease. All that and you can have a handful of nuts every day. Sample as many kinds as you can because they all have their own specific tastes. You can find these products at most grocery stores, or explore the bulk bins at your local grocer or a specialty store. The solution is to put them in an airtight container so they won't spoil.

 

Other Important Nutrients 

Countless studies have shown that people who eat nuts are at a lower risk for obesity, heart disease, type 2 diabetes, and premature death. Beneficial effects come from polyphenols, an antioxidant that may affect DNA expression and production of proteins associated with inflammation. If you're allergic to walnuts, or don't enjoy them, another type of nut may be equally beneficial: according to one study, people who ate almonds at least five times per week had a lower risk of developing type 2 diabetes than those who ate them less often. Thus, more studies show that tree nuts in general can decrease cholesterol levels, help manage insulin sensitivity, and reduce markers linked to chronic inflammation.

Health Benefits of Avocados

 

Avocados contain essential vitamins and minerals, like Vitamin C, Vitamin K, Potassium, and Manganese. They also contain antioxidants that can help combat free radicals in the body. As an added bonus, avocados are also full of healthy fats that can keep you feeling full between meals, which means you’re less likely to overeat at your next meal or snack. Avocados are also known to provide relief from joint pain and muscle aches due to their high-quality fat content. 

Improve Energy 

Whether you’re trying to slim down or bulk up, avocados are a great way to keep your energy levels up as you change your diet. They’re high in healthy fats, and protein and fiber help keep you full. And while there are plenty of healthier snacks you can pack into a lunchbox, avocados are a favorite because they don’t have to be refrigerated and they can be eaten right out of hand. They’re also low in calories but high in vitamins A and C; one study showed that people who regularly eat avocados have improved blood cholesterol levels! Talk about an all-around good-for-you food. To get even more from these nutritional powerhouses, here are some other ways to eat them

 

Boost Weight Loss 

In order to maintain or lose weight, try eating avocado for a healthful dose of mono-unsaturated fats. These fats, found in the mono-unsaturated fats in avocados, have been shown to have links to a lower risk for heart-related illnesses. Avocados provide more than 20 vitamins and minerals per fruit—they're the perfect diet food. Dip with guacamole or spread on whole wheat toast instead of jelly. Try diced avocado as an ingredient in salad dressing or as a topping on grilled fish. And these are other yummy ways to enjoy avocados. Click here to learn more

 

Reduce Cholesterol 

Studies show that avocados can help reduce cholesterol thanks to healthy amounts of oleic acid, monounsaturated fat, and soluble fiber. More importantly, avocados seem to actually help the body absorb and use both good and bad fats. Eating half an avocado a day could lead to 10% lower LDL cholesterol. Although that alone is not enough to stop heart disease, it's a start!

 

Increase Good HDL Cholesterol 

Research has shown that avocados contain compounds called phytosterols, which can assist with expanding great cholesterol (HDL). Bringing down awful cholesterol (LDL) and raising great cholesterol (HDL) is a lot simpler to do with diet than drugs, so consistently eating avocados could be a simple method for further developing your cholesterol profile. One reason it could be great to eat more avocados is that exploration demonstrates they might bring down your circulatory strain, decline aggravation, and reduction your possibilities fostering a few tumors. Obviously, on the off chance that you really want one more motivation to eat more avocados, you presently have one!

 

Enhance Skin Health 

To the extent that natural product go, avocados are a shockingly rich wellspring of skin-improving nutrients and supplements. A solitary avocado gives almost 10% (or 100 milligrams) of your everyday suggested admission of L-ascorbic acid - a cell reinforcement known to help collagen creation. That is two times as much L-ascorbic acid as is found in oranges and papayas, making it a unimaginably hydrating superfood for your face and body. Avocado's additionally contain more potassium than bananas - one more key supplement for solid, gleaming skin.

 

Prevent Age-Related Cognitive Decline 

Research suggests that a diet rich in antioxidants, such as those found in avocados, may be able to protect your brain from age-related cognitive decline. While avocado doesn’t have an exceptionally high antioxidant count, it does contain numerous phytochemicals that help prevent damage to cells throughout your body. And because it’s so easy to add to salads or sandwiches, avocados are one of my favorite sources for easy antioxidants. I recommend keeping them on hand for regular snacking!

 

Lower Blood Pressure 

It's believed that avocados may reduce blood pressure and lower one's risk for heart disease. In a study published in Pharmacological Research, scientists fed guinea pigs high-cholesterol diets and found that those who ate avocado had significantly reduced levels of LDL (or bad) cholesterol and triglycerides compared to those who did not eat avocado. It has been found in the Journal of Nutrition that avocados contain essential nutrients such as vitamin E, folate, potassium, and dietary fiber. Cholesterol reducing supplements make it easier for your body to absorb LDL cholesterol.

 

Prevent Type 2 Diabetes 

Based on a study published in Diabetes Care in 2011, there is a correlation between a high intake of monounsaturated fats and decreased insulin resistance. As a result, those who eat foods with high levels of these healthy fats are less likely to gain weight. Oleic acid has also been shown to aid in weight-loss and help people maintain their figure by decreasing appetite and hunger, while increasing feelings of fullness. This may be helpful for those who wish to lose weight but maintain a satisfying meal experience.

The Best Foods to Keep Your Bones and Joints Healthy

Eating the right foods and exercises regularly can help keep your bones and joints strong and healthy well into old age. To get started, check out this list of the best foods to keep your bones and joints healthy. 

 

Oysters

Studies suggest that consuming more than two servings of oysters per week can boost bone mineral density. Scientists don’t know why oysters work, but they speculate that it may have something to do with omega-3 fatty acids. This is important because omega-3 fatty acids help your body absorb calcium, which is important for strong bones. It’s also crucial for avoiding osteoporosis (naturally thinning bones). In fact, a study in The Journal of Clinical Endocrinology & Metabolism found that postmenopausal women who took supplements containing 1,000 milligrams of calcium along with a high dose of Omega-3 DHA gained 3% more bone density over four years than those taking a placebo. 

Egg Whites

Eggs are loaded with protein, which is fundamental for building muscles. They likewise furnish you with a few of your day to day nutrients. One enormous egg has around 4 grams of protein, or 8% of your suggested everyday admission. You'll likewise get 90% of your day to day suggested admission of vitamin B12, 80% in vitamin A, 70% in riboflavin (B2), 55% in folate (B9), alongside phosphorus, zinc, iron and calcium. A great many people don't eat an adequate number of eggs since they consider them unfortunate; nonetheless, research shows that they are very sound on the off chance that you don't indulge on egg yolks! 

 

Red Peppers

An Antioxidant-Rich Veggie: By eating a diet rich in antioxidants, you're helping your body combat free radicals—which cause oxidative stress and increase inflammation. Red peppers are one of the most antioxidant-rich veggies around, with an ORAC value over 12,000 per 100 grams. That's higher than any other vegetable out there (and 10 times higher than an apple or carrot). Plus, these red bulbs are also high in vitamins C and E (which are both anti-inflammatory). If you've got arthritis or bone density issues, start incorporating red peppers into your diet today! 

 Dark Chocolate

We all know chocolate is good for us, but did you know it’s particularly good for your bones? A recent study found that people who ate just two grams of dark chocolate a day—the equivalent of about two small squares—for four weeks had increased bone density in their hips. What's more, according to a 2015 report from Harvard researchers, both flavanols (found in cocoa beans) and procyanidins (also found in apples) have been shown to reduce bad cholesterol levels by 15 percent. Since studies have shown that people with low levels of bad cholesterol tend to have healthier hearts, we recommend incorporating chocolates made with 70 percent or higher cocoa into your diet. 

 Beans

While most people know that protein is a building block of bones, few realize that beans are an excellent source of protein. If you have a hard time eating enough protein, beans are a great way to boost your intake—and they’re good for your heart, too. These legumes also contain magnesium, which helps strengthen bones and connective tissue. In fact, researchers found that increasing magnesium intake by 100 milligrams per day led to greater bone density in women who were already receiving calcium supplementation—so it's wise to make sure you're getting enough magnesium! Serve up a bean burrito with brown rice for dinner or add kidney beans or chickpeas into soups and salads for some extra bone-building nutrients. Orange Juice Section: 

Coconut Water

If you’re in search of a drink that can help strengthen your bones, look no further than coconut water. This liquid made from young coconuts may have just as much calcium as milk, although researchers aren’t entirely sure why it is so effective at preserving bone density. Some experts believe it has something to do with its high levels of potassium and vitamin C, both of which are essential for maintaining bone strength. Coconut water is also an excellent source of manganese, another mineral that supports bone growth. Be sure to choose virgin or not from concentrate varieties; they are not processed and retain higher amounts of minerals than their commercial counterparts.

The Best Foods for Brain and Memory

 

What’s the best food for your brain and memory? Fruits and vegetables are high in antioxidants, which help to protect your brain cells from damage as well as fight off free radicals that can destroy brain function. Other healthy foods, like fish, nuts, and whole grains, also provide the energy your brain needs to stay sharp. You can even boost your brain power by avoiding foods that can hurt your memory or lead to age-related cognitive decline or Alzheimer’s disease. Here are 6 of the best foods for your memory, so you can keep yours at its peak performance!

Salmon

Full of Omega-3 Fatty Acids: Omega-3s are among nature’s most powerful antioxidants, which means they can keep your brain healthy. A deficiency in these important fatty acids has been linked to depression, Alzheimer’s, ADHD, and a host of other neurological disorders. Boost your intake by adding salmon to your diet—it contains twice as much Omega-3 as beef or chicken breast. If you don’t like fish or have trouble digesting it, then consider taking fish oil supplements in pill form. There is some evidence that suggests fish oil may be more effective than flaxseed when it comes to maintaining cognitive function with age.

Walnuts

Research distributed in Nutritional Neuroscience proposes that pecans can assist with working on mental capacity. One little review, acted in 2006 at Loma Linda University in California, tracked down that grown-ups with gentle mental hindrance (the emulates of Alzheimer's) who ate six grams of pecans daily better their exhibition on memory tests by 25%. Specialists accept that polyphenols — cell reinforcements present in pecans — safeguard against oxidative pressure, which is related with different types of neurodegeneration including Alzheimer's illness. More exploration should be finished on what long haul utilization of nuts like pecans means for cerebrum wellbeing, yet starting outcomes are empowering.

Blueberries

These fruits are packed with antioxidants called anthocyanins, which help improve blood flow to your brain. Research also suggests that they can improve memory, learning and motor function. And if you don’t like eating them whole, you can use frozen blueberries in smoothies or oatmeal to reap their benefits. Try out a new recipe that uses blueberries in a muffin!

Tomatoes

Lycopene is a powerful antioxidant, with possible brain-boosting benefits. A 2013 study in Frontiers in Aging Neuroscience found that mice fed an extract of tomato skin were able to better navigate mazes, which suggests that lycopene protects against cognitive decline and boosts memory. Other research has shown that lycopene improves heart health by lowering blood pressure and reducing artery blockage. So perhaps tomatoes aren’t just good for your brain, but also your heart! Tomatoes are excellent sources of vitamin C—and their skins are rich in fiber! Add to pastas or salads or simply eat plain.

Leafy greens

Smart dieting implies stacking up on vegetables — in addition to the fact that they are low in calories, but on the other hand they're a decent wellspring of nutrients, minerals, and cell reinforcements. Furthermore, spinach is one of our top picks. In addition to the fact that it is loaded up with significant supplements that advance ideal cerebrum work, yet it likewise contains lutein — a cell reinforcement that shields memory-related mind locales from degeneration as we age. Salad greens like spinach are additionally plentiful in vitamin E, which gives extra assurance against mental degradation. At long last, spinach has a sound portion of magnesium and B nutrients to productively assist with changing over food into energy more. So next time you need to eat your method for bettering mind wellbeing, prepare some spinach onto your serving of mixed greens!

Sardines

Eating sardines might give your mind a decisive advantage over its opposition. These delectable little fish are wealthy in omega-3 unsaturated fats, which assist with further developing memory and thinking abilities, especially as we age. Furthermore, they're packed with calcium, potassium, selenium, vitamin B12 and phosphorus — all fundamental supplements for areas of strength for a. Omega-3s likewise assume a significant part in keeping up with blood stream to your mind. In the event that you don't eat fish frequently (or ever), cheer up: you can find omega-3 unsaturated fats in different food varieties like eggs (the yolks!), dim mixed greens like spinach and kale, flaxseeds and pecans.

7 Foods to Help You Lose Weight

 

The first step to weight loss is the hardest. Figuring out what to eat can seem overwhelming, especially when you’re trying to keep track of calories and macronutrients like carbs, protein, and fat. However, if you know which foods are going to help you lose weight, it’s much easier to stick with your diet. These seven foods will not only help you in your quest to slim down, but they’ll also provide an array of essential vitamins and minerals that will improve your overall health! [Insert 7 food pics here].

1) Nuts

Nuts are an extraordinary weight reduction food. In one review, individuals who were eating nuts as a component of a low-calorie diet lost more weight than those on a non-nut diet. It very well may be on the grounds that nuts fulfill hunger so they diminish the amount you eat generally speaking (16). Nuts are likewise wealthy in protein and monounsaturated unsaturated fats, two supplements that assist with keeping your digestion moving along as planned (17).

2) Eggs

In spite of not being an especially low-calorie food, eggs are full of nutrients that are good for the brain. Eating eggs may even improve cognitive function, memory, and mood. You don't have to enjoy all that eggs have to offer if you switch from whole eggs to egg whites. Need some new scrambled egg ideas? In particular, have a look at these recipes: Healthy Scrambled Eggs and Scrumptious Egg Recipes.

3) Spinach

Spinach is a great wellspring of iron, which transports oxygen all through your body. The body needs more iron during menopause because of period and loss of blood (up to 30% less). Spinach is likewise high in potassium, magnesium, folic corrosive and nutrients A, C and K. Eating spinach can assist with lessening pulse, lower terrible cholesterol levels, forestall disease cell development and safeguard against osteoporosis. Spinach can be cooked or squeezed new; it's additionally accessible frozen or freeze-dried for smoothies. It's suggested that ladies north of 50 eat three servings each week.

4) Broccoli

Broccoli is high in L-ascorbic acid, a supplement that has been connected with lower weight. Scientists at England's Oxford Polytechnic Institute found that individuals who ate two bits of vegetables each day (counting broccoli) more than a 12-week time frame lost more weight than the people who followed a no-fiber diet. Moreover, broccoli is an amazing wellspring of fiber and different supplements. For instance, only one cup of cooked broccoli gives you more than your day to day suggested admission of L-ascorbic acid, vitamin A, calcium and potassium. Furthermore, dissimilar to numerous different veggies, broccoli additionally has protein in it!

5) Beans

Beans are incredible wellsprings of fiber and protein, keeping you full for a really long time. There's little opportunity that eating beans will prompt weight gain — however it's essential to choose from an assortment of protein-rich entire food sources like beans, vegetables, nuts, seeds and soy. Beans can likewise assist with bringing down cholesterol levels in your body. Go with one or the other pinto or dark beans as they offer a sound portion of cell reinforcements, which can safeguard your body from hurtful free extremists that cause cell harm and maturing.

6) Avocado

Protein, healthy fats, and fiber make avocados one of nature’s most perfect superfoods. One serving contains approximately 3 grams of protein and 1 gram of fiber—making it a filling way to take in more nutrients with fewer calories. They also help lower cholesterol levels when eaten regularly, as well as aid in weight loss. The best part? Avocados are relatively low-calorie, but they have a rich taste that makes dishes like guacamole even tastier.

7) Grapefruit

The gelatin in grapefruit makes your body discharge insulin rapidly, driving your body to store not so much fat but rather more fit muscle. Furthermore, dissimilar to most different organic products, it has a low glycemic record so it won't leave you feeling hungry even in the wake of eating it. Watermelon: Watermelon is loaded with a strong compound called citrulline, which loosens up veins so that more blood can move through them and give added energy to your muscles. It additionally assists with dissemination and eliminating waste from cells that assist with shedding pounds quicker! Coconut Oil: Coconut oil assists keep us normal by assisting us with having better defecations without causing our stomachs any issues or dialing back our digestion.

The Best Healthy Foods to Eat for a Better Body

 

Eating healthy food can make all the difference in how you feel and how you look. If you’re trying to lose weight, clean eating can help you do it without feeling hungry or deprived. If you have diabetes, eating healthy food helps keep your blood sugar stable and prevents complications from arising later on. And if you just want to stay healthy, eating plenty of fruits and vegetables ensures that your body gets the nutrients it needs to be strong and fight off disease as it comes along! 

Add more protein

Protein is essential for muscle growth and repair, so it’s an excellent thing to add more of in your diet. Protein is found in meat, fish, eggs, and nuts. Meats like beef and chicken are some of our favorites because they’re loaded with healthy saturated fats (good fats that actually help you burn fat), vitamins, and minerals. Eggs can be another great source of protein in your diet as well as filling up your belly with only 70 calories per serving. Add these foods into your diet today! Not sure what else to eat? Check out our list of 15 healthy foods you should be eating daily. Click here to learn more..

Stock up on omega 3 fatty acids

Omega 3 fatty acids play an important role in cellular structure and function, but they’re also known to have anti-inflammatory properties that can work wonders on your skin. But how do you get more omega 3s into your diet? It’s best to choose cold-water fish, like salmon and tuna, which contain high amounts of heart-healthy EPA and DHA—that is, eicosatetraenoic acid and docosahexaenoic acid. Many plant sources also contain alpha linolenic acid (ALA), another type of omega 3 fatty acid that can also be beneficial for your skin. ALA is found in things like flaxseed oil, chia seeds, walnuts and hemp seeds. 

Focus On Fiber

Fiber, or dietary fiber, has become an increasingly common buzzword in nutrition. You may have noticed that certain foods are touted as being high in fiber – cereal and oatmeal, for example – but what exactly is it? Dietary fiber is simply that: dietary fiber. But why has it been getting such a lot of attention recently? And how can eating more fiber help you achieve your health goals? Read on to find out.

Focus On Fresh Fruit

Fresh fruit isn’t just good for you – it tastes great, too. Plus, some fruits are in season year-round, so there’s always an option that’s ripe and ready to eat. So, what makes fruit such a great option? It has less sugar than candy and cookies, making it low in calories without sacrificing taste. Plus, unlike sugary snacks or foods with refined carbs (like white bread), eating fresh fruit doesn’t trigger an insulin spike. The body takes longer to digest whole fruit; instead of rushing straight into your bloodstream like food with high sugar content does, your body absorbs all of its healthy nutrients slowly but surely.

Focus On Vegetables

Eating healthy doesn’t mean you can never enjoy your favorite pizza or chocolate cake again. In fact, studies show that making small, conscious swaps—like opting for an apple instead of fries and ordering grilled chicken instead of fried—can be just as satisfying. It’s all about choosing whole, unprocessed foods packed with vitamins and minerals over less-healthy items full of processed ingredients, sugar, salt, and unhealthy fats. Keep in mind that you don’t have to give up things you love completely: Focus on eating vegetables (with dips) instead of fries or nachos with extra cheese. Or order grilled chicken and a side salad at your local restaurant.

Don’t Cut Out Carbs Completely

You may have heard that eating carbohydrate-rich foods like potatoes, pasta, rice and bread can make you gain weight and lead to type 2 diabetes. While it’s true that refined carbs can be bad for your health if consumed in excess, many people find success when including whole grains in their diet—not only does it help them lose weight more quickly, but it also helps with blood sugar control and prevents chronic diseases like cancer. Whole grains are high in vitamins, minerals and fiber too. If you’re concerned about carb intake, consult your doctor or a nutritionist; they should be able to create an eating plan that’s personalized for your needs.