Health benefits of blueberries
Blueberries are very low in calories. 100 g fresh berries provide only 57 calories. However, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.
Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE (Trolex equivalents). Their antioxidant value largely derived from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol.
In addition, these berries have other flavonoid anti-oxidants such as carotene-β, lutein and zea-xanthin.
Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the human body against cancers, aging, degenerative diseases, and infections.
Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.
Fresh berries contain a small amount of vitamin C, vitamin A and vitamin E. Altogether these vitamins work as potent anti-oxidants, which help limit free radical mediated injury to the body.
The berries also contain a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrates, protein, and fats.
Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation
I want to exercise, BUT I can’t afford a gym membership.
I want to exercise, SO I’ll come up with a list of free and low-cost workout options like:
- SparkPeople’s free workout videos
- SparkPeople’s at-home workout ideas
- Walking, running or biking outside
I want to run, BUT it’s too [cold, rainy, hot, snowy, windy] outside.
I want to run, SO I’ll plan my runs around the days and times with the best weather, and invest in a few pieces of running gear that make running more comfortable. If all else fails, I’ll come up with an alternative workout I can do indoors, whether running on the treadmill or something else.
I want to work out, BUT I have [bad knees, a bad back, an injury, chronic pain].
I want to work out, SO I’ll make an appointment with my doctor and/or physical therapist to find out exactly what I can do safely and without pain.
I know I should exercise, BUT I don’t know how to get started.
I know I should exercise, SO I’ll do everything in my power to educate myself on what to do and how to get started, beginning with:
- Reading articles in SparkPeople’s Fitness Resource Center
- Asking questions on SparkPeople’s Fitness & Exercise Message Boards
- Joining a fitness challenge at SparkPeople.com
- Signing up for SparkPeople’s Exercise of the Day email
I want to get fit, BUT I just hate exercise!
I want to get fit, SO I will accept that my goal involves exercising. I will do my best to keep trying new workout ideas until I find something that I do enjoy!
I do want to work out, BUT I am just too busy.
I do want to work out, SO I will make it a priority while cutting back on other things that aren’t as important to me. I will find 10-minute chunks of time that I can dedicate to exercise each day.
I want to exercise, BUT I don’t have anyone to watch the kids.
I want to exercise, SO I will find ways to include my kids in my efforts to work my workouts around times that they are napping, at school, occupied and entertained.
I want to eat healthier, BUT it’s too complicated.
I want to eat healthier, SO I will start with one small step at a time, such as:
- Eating more whole grains
- Eating more fruits and veggies
- Looking up nutrition facts before I order from a restaurant
- Measuring my portion sizes
- Tracking my food to learn how to make better choices
I want to eat healthier, BUT I can’t afford it.
I want to eat healthier, SO I will purchase foods that fit within my budget and help my reach my goals, even if it’s only a few things in my cart. I’ll also actively research ways to save money on healthy foods and reallocate money I used to spend on junk foods toward healthier items.
I want to eat better, BUT I hate to cook.
I want to eat better, SO I’ll find ways to do that that involve little to no cooking, including:
- Buying healthy convenience foods to save on prep time
- Choosing frozen or prepared meals that fit into my diet
- Ordering healthy foods from restaurants
- Collecting 15-minute recipe ideas that I can make easily
I want to eat healthier, BUT I hate vegetables.
I want to eat healthier, SO I will focus on eating more of the healthy foods I DO like, and keep trying vegetables in new ways until I find preparation techniques I do like.
I want to eat better, BUT my family won’t eat healthier foods.
I want to eat better, SO I’ll get my family on board by including them in finding and planning meals that meet everyone’s goals.
I want to cook more, BUT I just don’t have time.
I want to cook more, SO I will cut back in other areas (like TV watching) that don’t serve my goal, and collect quick-cooking recipes that I can make with limited time.
I want to lose weight, BUT it’s so overwhelming.
I want to lose weight, SO I’ll take it one step at a time instead of overwhelming myself by changing every habit at once. I will also stop beating myself up for not doing everything perfectly all the time, and start celebrating the good choices I do make each day.
I want to lose weight, BUT I don’t have support from anyone in my life.
I want to lose weight, SO I will remember that I’m doing it for ME and not for others. I will tell at least one person about my goals whom I can trust, and if I can’t find support from friends and family, I will become active in SparkPeople’s Community to make friends and get support from people who have similar goals!
Next time a “but” tries to get in the way of your goals, turn it around like the examples above and you won’t let your excuses win!
Which “but” buster is your favorite? How have you busted one of your own excuses recently?
Thank you for this!
What are the Best Fat Burning Foods
The following are my 5 best fat burning foods. You’ll notice that they aren’t exactly 5 foods, but more like 5 types of food - so there are actually many more than just 5.
We’ve all heard by now to eat fish. Fish is great because it provides a great source of essential fatty acids. Not only that, but it’s high in DHA - an omega-3 fatty acid. Our bodies usually convert alpha-linolenic acid (ALA) to DHA, at only about a 5% efficiency. This makes it difficult to get DHA from a plant based diet. Fish is a great way to skip this conversion and get right to the end product - DHA. Fish also contains plenty of lean protein for building fat-burning muscles.
Beans are low in fat, high in fiber, high in protein, and very low on the glycemic index. This is a great food for those of you who don’t eat meat, as it is a great source of protein. Being high in fiber and low on the GI scale, it provides a perfect metabolic environment for releasing and metabolizing fatty acids.
Nuts are a great fat burning food. They are high in healthy fats, essential fatty acids, and fat soluble vitamins. They even have fiber and protein. It’s another good source of protein for people who don’t eat meat. The healthy fats signal to your body “it’s OK to release stored fatty acids because I’m providing you with plenty of them from my diet.”
Eggs are a great fat-burning food - especially the yolk. We’ve been told over and over again that eggs are high in cholesterol and we shouldn’t eat them. However, studies show that dietary cholesterol has very little effect on blood cholesterol levels. Your body’s cholesterol levels are typically a result of high arterial inflammation caused by processed carbohydrates. Free-range eggs are packed with essential fatty acids and protein - definitely a great combination for a fat-burning food.
Broccoli is one of the highest sources of vitamin C. Many people associate vitamin C with fruit, but broccoli has 150% of the recommended daily allowance in just a single 100g serving. Broccoli is one of those foods that you can eat nearly an unlimited amount of and not have to worry about gaining weight. It’s just too bulky and void of calories to overeat. This makes it a great dieting food.
ARTICLE from Coachcalorie.com
The top Five Superfoods
*Aloe vera has anti-inflammatory, anti-bacterial, and anti-viral properties. This energy tonic contains vitamins A, B12, C, and E, the minerals sulfur, calcium, magnesium, zinc, selenium, and chromium, as well as antioxidants, fiber, amino acids, enzymes, sterols, lignins, essential fatty acids and is naturally rich in polysaccharides. The polysaccharides that are available in aloe have a particular lubricating effect on joints, brain and nervous system and the skin. They allow our immune system to fight back chronic viral, nanobacteria, and fungal infections.
*Spirulina is anywhere from 62-71 percent essential amino acids. It contains beta carotene. It also contains chlorophyll, , and vitamin B12. It is actually the richest source of vitamin B12. B12 is important for healthy tissues, energy, and nerves…especially for strict vegetarians.
*Barley Grass has high anti-oxidant properties and significant levels of Omega 3 essential fatty acids, necessary for healthy cell wall development and brain function. Barley grass is also an alkaline food and helps keep the pH of the bloodstream at a normal healthy level.
*Coconut oil helps to balance hormones, stabilize blood sugar levels and boost the cellular healing process. It is also known to stimulate the thyroid and reduce stress on the liver and pancreas. This increases metabolism and helps us burn fat more effectively. Additionally, coconut oil increases our energy levels due to its very clean and easy digestive process.
*Chia-Chia seeds are rich in omega-3 and 6 fatty acids and much more ♥
It’s late, you’re excited to get some sleep when all hell breaks loose. Your mouth is dry, your brain’s running a mile a minute, and you can’t get comfortable. You’re having trouble sleeping and here’s a few life hacks to help:
- Set up a routine or bed time ritual. Have you ever noticed that guardians go through the same notions when putting their kids to bed? For example: Bath time, jammies, story, sleep. This repetition of events let’s your brain know it’s time to wind down. Come up with your own bed time ritual! Make sure it’s soothing, low energy, and something you can do every night. (Some soothing activities that you might look into: Drinking a cup of warm milk, yoga, playing classical or soft music [aim for things without a fast tempo or words], taking a warm bath or shower, light a few candles, meditation, a call to your parents or significant other, cuddling with a pet, getting into your pajamas, journaling.)
- Avoid drinking anything caffeinated before bed. This includes sodas, coffees, and energy drinks. Caffeine helps your brain clock in overtime. Your mind screams, “PARTY” as your sleepy body craves sleep. Put down the Starbucks at least a few hours before it’s time to hit the hay.
- Your bed, as many people say jokingly, is one of your best friends. We never want to leave it! And that’s a major problem. The activity you use your bed for should be limited to what you traditionally think of as “bed activities.” Don’t study in your bed or spend time in it while you’re awake if you don’t have to. Using your bed for sleeping will help your brain begin to associate it with rest instead of the other 10,000 things you could be doing there.
- Also, take the time to make your bed in the morning. By making your bed, turning down the covers at night becomes a part of your ritual. It signifies the end of yesterday and starting fresh- don’t sleep on past problems.
- One of the major characteristics of insomnia is the overactive mind. Keep a pen and paper by your bed so you’re prepared when inspiration strikes. Instead of dwelling on how great your ideas are, write them down, let them go, and deal with them in the morning.
- The time you go to sleep at night is important and a part of your ritual. Have you ever noticed how exhausted everyone is on Mondays? It’s because the weekend is the time to “catch up” on sleep for many people. What most don’t know is that you can’t make up on lost sleep. That’s like not eating for seven days and then eating a week’s worth of food in one day to try and compensate. Your body needs sleep and it’s recommended you keep the same bed time and wake-up time every day. Trying to catch up on sleep throws your body’s schedule off; That’s why Mondays hurt so badly.
- When it comes to food and sleeping you’ve got to get it just right. Going to sleep on a full stomach can cause indigestion, heartburn, nightmares, and flat out insomnia. But nothing says, “WAKE UP” like a growling stomach either. Eat enough throughout your day and try to give yourself an hour or more between a meal and sleep. If you’re hungry, a light snack before your bedtime ritual should be fine.
- If worse comes to worst and sleep is simply not in the cards, you might want to seek professional help. Persistant insomnia can be more than just annoying and some people can benefit from a therapist or doctor’s intervention.
8 Foods That Help Build Muscle
The white stuff is an excellent source of whey protein, one of the best muscle builders out there.
2). Whey Protein
A 25 g scoop of the magic dust packs 2.5 g of leucine.
Not only are they a lean snack at around 70 calories a pop, but also full of big-time benefits for your muscles. You’ll eat up 6 g of protein and 330 mg of leucine per egg, plus yokes contain the ultra-valuable nutrient choline, which supports acetycholine, the most abundant neurotransmitter in your body.
In addition to setting you up with more than 3 g of leucine, a can of tuna contains a healthy dose of omega-3 fatty acids, which produce multiple muscular benefits.
A mere 3 ounces of chicken breast will set you up with more than 3 g of leucine and nearly 20 g of protein, at less than 100 calories.
This mighty grain packs 8 g of protein per cup, including a complete set of branched chain amino acids—leucine, isoleucine, and valine—that play a crucial role in helping muscles grow.
One cup of these green guys (without shells) will jump-start muscle protein synthesis with 17 g of protein and a little more than 1 g of leucine. They’re also packed with omega-3 and omega-6 fatty acids, which support your brain and central nervous system.
Research from the University of Illinois found that coffee may reduce pain during exercise.
10 Reasons why you should eat more bananas!
- Bananas help overcome depression due high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter.
- Eating two bananas before a strenuous workout can pack an energy punch and sustain your blood sugar.
- Bananas help protect you against muscle cramps during workouts and night time leg cramps.
- Bananas regulate blood sugar and relieve stress, which improves your mood and reduces PMS symptoms.
- Bananas are high in vitamin B-6 which helps reduce swelling, protect against type 2 diabetes, aid weight loss, strengthen the nervous system, and assist in the production of white blood cells.
- Bananas are full of iron, which helps strengthen your blood and relieve anemia.
- The FDA officially recognizes bananas as being able to lower blood pressure and protect against heart attack and stroke.
- Bananas aid digestion and help the body get rid of toxins and heavy metals.
- Bananas stimulate the growth of healthy bacteria in the bowel as well as assist in absorbing nutrients.
- Eating bananas helps prevent kidney cancer, protects the eyes against macular degeneration, and builds strong bones by increasing calcium absorption.
Freaking love bananas; with peanut butter, in smoothies, as itself!
- Coconut Oil:
Metabolizes food instead of storing it as fat. Using coconut oil instead of regular oil in cooking helps. Also, applying oil directly to problem areas on skin (acne, eczema, skin infections) won’t clog your pores, but will leave your skin feeling fresh and clean.
Fish oils, such as salmon, can help to lower triglycerides in the blood and, therefore, reduce the amount of stored fat on your body. Omega-3 fatty acids, which can be found in pill form as well, help keep skin supple and soft.
Revs your metabolism and helps you burn calories for up to three hours after consumption. Just don’t drink with cream or sugar, because that negates the burning effect. Also helps prevent diabetes, some forms of cancer, and depression. Warm coffee grounds can be combined with a bit of olive oil to form a paste to keep cellulite at bay. Rub paste in circular motion over problem areas, keeping it on for 10 minutes afterwards, two times a week, helps prevent cellulite from forming.
This food is a natural diuretic that flushes out excess sodium and “water weight”. Say goodbye to bloating! It’s packed with vitamin B, which is a natural remedy for PMS. These babies also prevent wrinkling, by increasing the amount of collagen in your skin with glutathione. Use mashed avocado on your face, leave on for 5-10 minutes, then rinse off.
In one study, 100 volunteers who ate half a grapefruit before each meal for 12 weeks lost an average of 3.6 pounds without dieting. It blocks enzymes involved in fat and carbohydrate storage. It rejuvenates skin as well, by boosting cell renewal. Mix juice with sugar to make a paste and use on damp skin in the shower.
Are good for anti-inflammation, including bloating. There have also been some studies done on rats that may indicate that blueberries and weight loss have a more direct link. These studies showed that blueberries could reduce belly fat, improve blood sugar, and lower cholesterol levels. The antioxidants in blueberries protect you from premature aging, as well.
- Macadamia Nuts:
Keep your body young by protecting you from skin damage from aging and UV rays. It also increases metabolism by 10%, so eating this as a snack or using the oil for cooking helps you lose weight. The oil also doubles as a hair moisturizer of sorts. The consistency is much like the oils naturally produced in our hairs, so greasiness is not an issue. Massaging into scalp makes hair look soft and shiny.
Spinach offers twice as much fiber as other greens, so eating this food helps you feel fuller longer. Fiber slows down digestion, which can prevent you from feeling hunger for longer if you had gone for, say, iceburg lettuce, instead of baby spinach in your salad. Cooked spinach still contains great nutrients, but overcooking can take those away. Spinach is loaded with lutein, which keeps your eyes healthy and sparkling.
What is stress?
Stress is a normal response our bodies have to various events and situations. It is your brain telling you to be on the look out for oncoming danger. Stress can make your heart rate increase, your breathing quicken, and can put you into what many call “the zone.” Stress is responsible for helping us rock interviews, give presentations, and stay focused during the big game.
But how much stress is too much?
Stress can become debilitating. When your brain and body suffer due to the pressures you feel in everyday life, it can make you sick. Too much stress includes feelings of being nervous, trembling, stomach aches, diet changes, headaches, and/or a constant feeling of the world on your shoulders.
How do you help feeling stressed?
There are a bunch of ways you can help reduce stress in your life, or better deal with the stress already present!
- Coloring or drawing has been shown to help release happy hormones in your brain to help you feel better.
- Take a break! Studying or working nonstop can do more harm than good! You wouldn’t run a car for days, let alone weeks straight. Listen to your engine lights, they’re there to let you know you’re overwhelmed.
- But don’t procrastinate. Watching assignments or jobs pile up can make you seem like you’ve dug yourself into a hole you can’t get out of! Baby steps, take one thing at a time.
- Get organized! This is one you hear a lot, but how positive are you that you’re organized both desk wise AND mentally? Keep lists, calendars, schedules! They’ll help you remember things and keep you less flustered.
- Wake up early. You don’t have to wake up before the sun, but often we say we’re not morning people. Why? Because we’re tired, we’re rushed, we’re not giving ourselves enough time to prepare for our day! Set your alarm 10 - 15 minutes early, it’ll make a world of difference.
- But get your sleep. Insomnia is a top cause of stress. Unfortunately, it’s also a top symptom. What to do about this vicious cycle? Get into a routine. Start preparing for sleep a half hour or so before you actually get into bed. Perhaps a little yoga before sleep, or a warm bath, a cup of tea. A routine is a silent way of telling your body that it’s time to wind down.
- Get active! Physical activity of any kind has been proven to reduce stress hormones in our bodies. Just a half hour a day can help you feeling your best and ready to tackle whatever you need to.
- Meditate. There’s a wise saying that if you’re too busy to meditate, that’s when you need it most. Meditation is the art of stopping and breathing. There are many different kinds, but all focus on helping you think better and stay focused.
- Talk about it. Keeping your stress to yourself will not make it go away. Grab a friend and a cup of coffee, call your parents, or go to a counselor. Talking out loud about your problems is proven to help you deal with them. By verbalizing these stressors, you move them to the part of your brain that’s panicing to the part that’s known for problems solving and coping. Just recognizing you have an issue is the first step towards dealing with it.
- Eat right! When faced with stress, many of our healthy eating habits go out the window. We either stop eating or eat way too much! Stress eating happens. Instead of beating yourself up for letting it happen, ask yourself: What triggered this? Why do I feel like this? And then deal with it. Eating poorly or not all can make you sick- which just adds on to the stress already on your plate.
There are many ways of dealing with stress, and these are just a few. Figure out what works for you. Singing is not for everyone, but it may be for you. The same goes for journaling, dancing, baking, and an infinite amount of activities. The main thing is, being stressed is normal. Don’t be afraid to ask for help when you need it.
1. Lifting weights will make you bulky. False! Believe it or not, weight lifting is extremely important for fat loss. According to Katrina, building muscle helps your body to burn fat throughout the day because your body needs to use up more calories to maintain muscle than it does to maintain fat. Basically the more muscle you build, the more calories your body will naturally burn.
2. The morning is the best time to train. False! While a sunrise workout might help to clear your head before the day starts, Katrina says that the time of day that you choose to sweat it out doesn’t necessarily matter. She said that the most important thing to consider when deciding on a time for your workout is making sure you can stick to it and that it works for YOU. Whether you’re an early bird or a night owl, just make sure you block out a time that fits into your daily routine. That way, you can make exercising a habit. Katrina stressed that the most important part is being “consistent” and making your workout a priority. One of my favorite ways to stick to my weekly workout routine is to pencil it into my planner at the beginning of the week and check off each workout once it has been completed. Not only does it feel great to look back on a week with 5 or 6 successfully checked boxes (sometimes it’s 3 or 4), but I actually feel better too since working out reduces stress!
3. Running is the only way to lose weight. False! Running is just one form of cardio that can do a body good…there are so many other ways to burn calories and build muscle! If you can get your heart pumping, get your muscles working, and fuel your body with healthy food, Katrina advises that you should start to see pounds melt away. Mix things up by trying a spin class, going on a hike, or swimming laps at your local rec club. Even taking a brisk walk on your lunch break each day will get you on track towards becoming leaner. Take a peek at the TIU Fitness section for more exercise ideas and be sure to check out Lauren’s favorite workouts in the Get Fit section, too.
4. It’s best to workout on an empty stomach. Both! Katrina says “this is a broad statement” since there are a lot of factors to consider. “There has to be balance,” she says adding that when you eat and workout depends on your goals. “If your goal is to perform in a race, train for a marathon or for a sport, then you need to have adequate amounts of calories and electrolytes in your body to train hard. If your goal is to lose weight, then you will want to have enough calories and electrolytes in you to kick some serious booty, but you don’t need a big pasta dinner the night before and a bagel before your run. Ultimately, you don’t want your meal to weigh you down or upset your stomach before a workout so we recommend carbohydrates in fruit or grains before a workout and protein and carbohydrates after to help you recover.” According to Katrina, one of the best things you can do is something she and her Tone It Up partner like to call The Booty Call. A Booty Call is basically waking up and doing some type of cardio for 30-minutes (or less) and having some coffee and half a banana or 8 ounces of coconut water. This is a great way to wake up your metabolism and get your body going! For more nutrition tips, head on over to Tone It Up for the complete lowdown.
5. Eating zero carbs will make you lean. False! One of the most interesting things I learned from Katrina was that “fat actually burns in a carbohydrate flame.” Our society has given carbs a really bad rap lately, and it’s just not fair. What it comes down to is that not all carbs are bad for you. Katrina and her training partner, Karena, say that fueling up on complex carbs (which come from the fibers in grains, legumes and root vegetables) is the right way to carb load. Your body needs some carbohydrates to function, so just make sure you’re choosing them wisely… Think overnight oats, baked potatoes and roasted carrots. Check out Katrina and Karena’s post on nutrition for more of their expert tips.
You don’t have to tell me twice not to wake up early for my workout :P
I’ve been meaning to make a post on this topic for awhile now. With all of the misinformation in various weightloss communities, the idea that “1200 calories” is somehow the magic number for EVERYONE and of course all of these crazy, restrictive diets.. it was definetely necessary.
The problem with diet programs, and crash diets in general is nearly all of them encourage lower calorie diets for faster weightloss. This idea is pumped into everyone’s heads, so everyone starts to believe this is the way it works..and then, the misinformation is spread.
However what they don’t tell you is the horrible downside to these low-cal diets. They’re not maintainable, they certainly aren’t healthy and the fatloss that does occur (if any) is not kept off easily. These diets also can cause various long term and short term health problems, physical and sometimes mental. These people who endorse these diets don’t ever mention a damn thing like about this, they just want to sell the idea of “quick weightloss” so people will gobble it up and purchase whatever it is they’re selling. It is all about business. They are not concerned with you, your health or your mental well-being. They just want your money. The diet industry has everyone thinking they have to be eating even less than a domesticated dog to see any type of change. Which is completely incorrect.
Before you interject here… “WELL, LEXXA, I followed a diet like that and I have lost weight! You’re full of it!” (‘cause I know someone is going to come at me with this!)
The weightloss noted on the scale is not always fat. In the early stages of a low-cal diet you will typically see a drop in the scale from increased fluid loss. Do not confuse weightloss with fatloss. They are not the same.
Perhaps you will lose fat following one of these diets. It is not IMPOSSIBLE, I am not saying that. Fat loss can occur, but it is not maintainable when you lose weight this way. Quick fixes aren’t the way to go. They’re the cause of what is known as “yo-yo dieters”. You know, the people that lose and gain the same 10 lbs over, and over and over again. I’m sure we all know a few. I certainly do.
Maybe it isn’t fat loss or fluid loss, maybe you’re experiancing muscle waste. Losing your muscle is something you NEVER want to happen.
Various other side effects of these diets include (but are not limited to):
- Frequent headaches
- Muscle waste
- Dry skin/nails
- Hair loss
- Irregularities (consiptation/diarrhea)
- Irritablilty/Mood swings
- Menstrual irregularities
- Problems with nerve and muscle function due to an imbalance in minerals and electrolytes
- Conditions such as osteoporosis, anaemia, gout, gallstones, clinical depression, heart problems, renal failure, and liver disease
If reading those side effects doesn’t open your eyes.. I don’t think anything will.
I can even speak from a personal experience. If you were following me from the beginning, perhaps you are already aware of this. About a year ago I was in dire need of a wake-up call. I was doing a sub 800 calorie diet and exercising very hard. I wasn’t educated on nutrition or weightloss, I just thought it was the way weightloss was done. I figured the lower, more weightloss would occur. I saw the “ABC” diet and figured if other girls are doing it then maybe it would work for me. Boy was I wrong..
I was developing an unhealthy relationship with food. I was becoming obsessive with weightloss and whatever I ate. The lower my intake was, the happier I became. If my net was negative, I would celebrate. I was NOT healthy. My hair was falling out in clumps, I was dizzy constantly, whenever I stood up my head would spend and my vision would blur and it would black out momentarily I wasn’t able to concentrate and I was becoming weaker and weaker. I lost a lot of things, my mind, my hair, my senses.. but one thing I didn’t lose was my excess fat. I eventually came to my senses and reevaluated what I was doing to myself. I was destroying myself mentally and physically and I decided I had to make a change and quickly, before my problem developed into something much worse.
So, in conclusion.. if you want weightloss that is maintainable, healthy and will benefit you mentally and physically in the long run you MUST to reevaluate your choices. Because if you are participating in a low calorie diet (such as the ABC diet, HGC diet etc or just eating too little) you must realize what you are doing now is NOT healthy.
There is no magic method, or top secret way to weightloss.
All that is required to lose weight is eating the right amount of food, a positive mindset, and of course exercise regularly. Get healthy. Change your lifestyle. Nourish your body and treat it right and it will reward you.
Of course, always remember: this journey isn’t just about losing weight. Don’t focus so much on the superficial aspect of becoming healthy. Your progress can be measured in many other ways! Healthier habits, able to run longer/further, lift heavier, increased flexibly lower blood pressure.. etc. and you can also focus on your relationship with your body :) Don’t focus on what you think are flaws and imperfections, instead, embrace them and realize that they are apart of you. It isn’t some cheesy cliche bullshit, its the simple truth. Love yourself, be positive, don’t create a negative self-image and bully yourself. There is enough shit in life to deal with without a person dragging themselves down with negative thoughts.
“To love oneself is the beginning of a life-long romance” - Oscar Wilde
Why I Start My Day With Warm Water & Lemon
I had no idea how beneficial this was for me growing up but everyday, like clockwork, mom would pour out a cup of hot water and squeeze some fresh lemon into the cup.
Usually in a mad hurry to get through breakfast so I could get outside, would gulp it down, scarf my processed breakfast (we lived in blissful ignorance around breakfast cereals, lucky me) and then grab my bike and I was gone.
Fast forward 20 something years to now where I, now knowingly, live my life according to the principles of Ayurveda and yoga that my family instilled in me at a young age.
So why do I think drinking this is a big deal? In a nutshell:
- It raises your PH levels so from acidic to a more alkaline internal environment - Disease cannot live in an alkaline environment as it needs acidity to thrive. When we sleep, our bodies become acidic so the simple act of drinking water & lemon in the morning balances the body.
- Empowers your immune & nervous system - Lemons are rich in potassium and vitamin C stimulating your neuro-impulses and strengthening white blood cells.
- Improves digestion by removing toxins from the digestive system and promotes bile production in the liver.
- Aids in weight loss again due to keeping the body in an alkaline environment. Lemon is also a craving buster.
- Purifies the body by eliminating toxins, clears the liver and the skin.
- Calms you with a high level of Vitamin C first thing in the morning.
I grew up surrounded by people who hated their bodies.
And so I was indirectly taught to hate my body, too. It wasn’t until I graduated high school that I really took it upon myself to rebuild my self-esteem. I stopped trying to change my body and learned to appreciate it the way it is. These are a few of the things I’ve done consistently that really helped me learn to enjoy and love the body I was given.
- Get dressed in front of a mirror. Even if you don’t like what you’re seeing, you need to know what your body looks like. Being familiar with yourself is a key part of learning to love your body. I still do this everyday and it has been incredibly helpful.
- Stop focusing on what your body isn’t and focus on what it is. Try to filter out those thoughts of “My waist isn’t small enough” or “My butt isn’t big enough,” etc. Focus on the good things, like how well proportioned you are or the lovely curve of your calves.
- Pick one thing that you love about yourself and focus on that. Tell yourself everyday that you love your lips, ears, ankles, that little freckle on your left thumb, whatever. Then add something else to the list. If you run out of things to love, that’s okay. But keep the focus on the parts of your body that make you happy, the parts that you are proud of.
- Don’t wear clothes you don’t feel comfortable in. This may seem really obvious obvious, but it is so important. We all have those days when certain outfits just don’t look or feel right. Even if you had planned on wearing that outfit on that day for whatever reason, just take a few minutes to change. Leaving the house in something that you’re not comfortable wearing can ruin your entire day. It’s very important to wear clothes that you feel good in.
- Don’t compare yourself to other people. As easy as it is to compare your body to someone else’s, with the entertainment and fashion industries catapulting their perception of perfection at us from every angle, try to avoid it. No two bodies are the same. People carry weight in different ways. People have different bone structure. You will never look exactly like the models or the celebrities, mostly because a lot of them are airbrushed into oblivion or fabricated from a computer program, but more importantly because your body is so wonderfully different from theirs. And that is something to take pride in. Your body is no one’s but your own; it’s completely unique. And wouldn’t you rather be unique than look just like someone else?
- Appreciate what your body can do and instead of focusing on how it looks. You can sing, punch, run, swim, eat, read, dance, tackle, bike, and jump because of your body. Your body is a magnificent tool that allows you to do all of your favorite things. Realizing and appreciating that is much easier than appreciating how your body looks, and it’s a great place to start in learning to love your body.
Not all of these things will work all the time. And not all of them will work for all of you. But at least give all of them a chance.
And know that this will take time. It takes patience and dedication. Boosting your self-esteem is not something that will happen within a week or two.
It took me a good two years to be completely comfortable with my body. And I still have bad days. There are still parts of my body that I am unhappy with. I still curl up under a blanket and watch Friends, trying to feel better about myself. But I am so much happier in general with my appearance because of these things. I hope they help someone else, too.
Post by Kelsey Griffin!
A post about RADISH because radish is awesome, and I mean, look at how cute radishes are.
A bit of history: the word radish originates from the Latin word “radix” that means “root”. And its biological name Raphanus in Greek translates to “quickly appearing”. Hence, the name radish and the biological nameRaphanus Sativus. The history of radishes dates back to China to 700 BC, who gave them as a mark of goodwill to the Japanese where it became the most preferred vegetable. The pharaohs of ancient Egypt were the next to cultivate them and historical writings show that they were being used even before the Egyptian pyramids were raised up. Even the ancient Greece wasn’t left behind and they revered the value of it so much that replicas made of gold were being offered to God Apollo. It was introduced in England in 1500 AD and slowly spread around the rest of the world.
Radish has a high content of an important vitamin, vitamin C, which works in the body to rebuild tissues, blood vessels, maintains healthy bones and teeth, increases the immunity of the body, and helps fight against various diseases. This vitamin is also known to have anti-oxidant properties and is reported to fight the cellular damage and reducing the risk of cancerous formations.
Radish has excellent detoxifier properties, it is good for the liver, and is found to be extremely useful for jaundice patients as it helps remove bilirubin and also checks its production at the same time. Black radish and radish leaves are known to be very effective in the treatment of jaundice. Further, it checks the damage of red blood cells by increasing the supply of fresh oxygen in the blood.
Radish is full of indigestible carbohydrates or roughage. This not only facilitates a healthy digestion, retains water, cures constipation and gives relief from piles, but also helps in weight loss as it doesn’t add many calories to your system and still satisfies your hunger by filling your stomach.
Radish, being diuretic in nature, cures inflammation and burning sensation during urinating and helps a great deal in getting rid of any urinary disorders by cleaning the kidneys and urinary systems.
Sodium is known to raise blood pressure above normal and components like potassium, calcium and manganese are known to lower it. Radish is high on potassium, low on sodium, and is also a good source of calcium and manganese, which means that regular consumption of radish helps in regulating blood pressure levels.
Radish is an excellent food source for people suffering from breathing disorders, such as asthma or bronchitis, by relieving congestion from within the respiratory system.
Along with vitamin C, radish offers folate, B vitamins, and vitamin K as well as essential minerals that include manganese, magnesium, calcium, iron, phosphorous, copper and zinc.
Put An End to Stressed-Out Snacking
Expert tips for kicking stress-induced cravings to the curb.
By Paige Greenfield; Photography Maya VisnyeiAre you an emotional eater? Here are six surefire ways to keep your emotions – and your waistline – in check.
1. Know your triggers and locations. “Many people have hot spots for emotional eating, such as the living room couch or office desk,” says Susan Albers, PsyD, author of Eating Mindfully (New Harbinger, 2012). “Make a no-eating rule in those places so you have to eat somewhere else. This will help you stop the habit of overeating mindlessly in those spots.”
2. Shop smart. Limit the amount of comfort food you have available so you’re forced to address your emotions when they pop up instead of masking them with food.
3. Stock up on pistachios. They’re a low–glycemic index food that helps keep your blood sugar stable to avoid the double whammy of feeling moody and hungry.
4. Drink water throughout the day. Dehydration is stressful on the body and results in the same neurochemical cascade as emotional stress, which can cause you to overeat, says Albers.
5. Exercise regularly. Choose activities that you enjoy. Not only do frequent workouts help to keep stress in check, but looking forward to your workouts is another way of coping with stress.
6. Soothe your senses. Stress can be over-stimulating to your senses, so seek out other things that bring you comfort – besides food – such as taking a bath, wrapping yourself up in a blanket and reading a book, or turning off your cell phone.wakeuphealthy.tumblr.com