Category Archives: Food

10 Delicious and Nutritious Recipes to Boost Your Health

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healthy food
healthy food

Eating a healthy diet doesn’t have to be boring or tasteless. In fact, there are countless ways to prepare delicious, nutritious meals that will leave you feeling satisfied and energized. From hearty salads to grilled chicken skewers, lentil soup, and baked sweet potato fries, there are plenty of options to choose from that won’t compromise your health. Here are 10 healthy recipes that are easy to make and packed with flavor, ensuring that you’ll never have to sacrifice taste for nutrition again. Whether you’re looking for a quick and easy breakfast or a satisfying dinner, these recipes are sure to become staples in your meal plan. So let’s get cooking and start fueling our bodies with wholesome, delicious food!

  1. Quinoa Salad with Roasted Vegetables: Cook quinoa according to package instructions and roast vegetables such as bell peppers, zucchini, and eggplant. Toss together with a vinaigrette made of olive oil, lemon juice, and Dijon mustard. Top with feta cheese.
  2. Baked Salmon with Lemon and Herbs: Place a salmon fillet on a baking sheet and season with salt, pepper, fresh herbs (such as dill or thyme), and lemon slices. Bake at 400°F for 12-15 minutes until the salmon is cooked through.
  3. Vegetarian Stuffed Peppers: Cut the tops off of bell peppers and remove the seeds. Stuff with a mixture of cooked brown rice, black beans, corn, diced tomatoes, and spices like cumin and chili powder. Bake in the oven at 375°F for 30-35 minutes.
  4. Grilled Chicken and Vegetable Skewers: Alternate chicken breast, bell peppers, onions, and zucchini on skewers. Brush with a mixture of olive oil, garlic, and lemon juice. Grill on medium-high heat until chicken is cooked through.
  5. Lentil Soup: Sauté diced onion, carrot, and celery in olive oil until soft. Add vegetable broth, lentils, and spices like cumin and paprika. Simmer for 30-40 minutes until lentils are tender.
  6. Greek Yogurt Parfait: Layer plain Greek yogurt with fresh berries, granola, and honey. This is a great option for breakfast or as a snack.
  7. Baked Sweet Potato Fries: Cut sweet potatoes into thin fries and toss with olive oil, salt, and pepper. Bake in the oven at 400°F for 20-25 minutes until crispy.
  8. Roasted Vegetable Frittata: Whisk together eggs, milk, and grated Parmesan cheese. Add roasted vegetables like asparagus, mushrooms, and cherry tomatoes. Bake in the oven at 375°F for 20-25 minutes.
  9. Chicken and Vegetable Stir Fry: Sauté sliced chicken breast, broccoli, carrots, and bell peppers in a wok or large skillet. Add soy sauce and garlic. Serve with brown rice or quinoa.
  10. Turkey and Avocado Wrap: Spread mashed avocado on a whole wheat tortilla. Add sliced turkey, tomato, and lettuce. Roll up and enjoy!

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Anti Inflammatory Diet : The Ultimate Guide

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anti inflammatory diet

Inflammation is a natural process that occurs in our body to fight off infections and heal injuries. However, when the immune system becomes chronically activated, inflammation can become a serious health concern. Chronic inflammation has been linked to a range of health problems, including cardiovascular disease, diabetes, and cancer. Therefore, reducing inflammation is an important goal for maintaining optimal health. One effective way to reduce inflammation is through diet. An anti-inflammatory diet is a way of eating that emphasizes whole, nutrient-dense foods that can help to reduce inflammation in the body.

What is an anti-inflammatory diet?

An anti-inflammatory diet is a way of eating that emphasizes whole, nutrient-dense foods and limits processed foods, sugar, and unhealthy fats. The goal of this diet is to reduce chronic inflammation in the body, which is linked to a range of health problems. This diet is rich in antioxidants, which can help to neutralize free radicals that contribute to inflammation. It also emphasizes foods that are high in omega-3 fatty acids, which have anti-inflammatory properties.

Foods to include in an anti-inflammatory diet

An anti-inflammatory diet should focus on whole, nutrient-dense foods. Some of the best foods to include in this diet include:

  1. Fruits and vegetables: Fruits and vegetables are rich in antioxidants and other nutrients that can help to reduce inflammation. Aim to eat a variety of colorful fruits and vegetables every day.
  2. Whole grains: Whole grains are an important source of fiber, which can help to reduce inflammation in the body. Some good choices include brown rice, quinoa, and whole wheat.
  3. Healthy fats: Healthy fats, such as those found in nuts, seeds, and avocados, can help to reduce inflammation. They are also important for overall health.
  4. Omega-3 fatty acids: Omega-3 fatty acids are a type of healthy fat that have anti-inflammatory properties. Good sources include fatty fish like salmon, as well as flaxseed, chia seeds, and walnuts.
  5. Herbs and spices: Herbs and spices are a great way to add flavor to food without adding calories. Many herbs and spices also have anti-inflammatory properties. Some good choices include turmeric, ginger, and garlic.
  6. Tea: Green tea and other herbal teas are rich in antioxidants and can help to reduce inflammation.

Foods to avoid in an anti-inflammatory diet

Just as important as the foods to include in this diet are the foods to avoid. Some of the worst offenders when it comes to inflammation include:

  1. Sugar: Sugar is a major contributor to inflammation in the body. It can also lead to weight gain and other health problems.
  2. Processed foods: Processed foods are often high in sugar, unhealthy fats, and other additives that can contribute to inflammation. Examples include fast food, snack foods, and packaged desserts.
  3. Trans fats: Trans fats are a type of unhealthy fat that can contribute to inflammation. They are often found in processed foods, fried foods, and baked goods.
  4. Red meat: Red meat is high in saturated fat, which can contribute to inflammation. It is also linked to an increased risk of heart disease and other health problems.
  5. Alcohol: Alcohol can contribute to inflammation in the body, especially when consumed in excess.

Benefits of an anti-inflammatory diet

There are many benefits to following this diet. Some of the most important include:

  1. Reduced inflammation: The primary benefit of an anti-inflammatory diet is that it can help to reduce chronic inflammation in the body. This can help to reduce the risk of many chronic diseases.
  2. Improved heart health: An anti-inflammatory diet can help to lower cholesterol levels and reduce the risk of heart disease.
  3. Weight loss: An anti-inflammatory diet is rich in nutrient-dense, low-calorie foods, which can help to promote weight loss and reduce the risk of obesity.
  4. Improved gut health: An anti-inflammatory diet can help to improve gut health by promoting the growth of healthy gut bacteria and reducing inflammation in the gut.
  5. Better brain function: An anti-inflammatory diet has been linked to improved brain function and a reduced risk of cognitive decline and dementia.
  6. Improved mood: Some studies suggest that an anti-inflammatory diet can help to improve mood and reduce symptoms of depression.

How to start an anti-inflammatory diet

Starting this diet is easier than you might think. Here are some tips to get started:

1.Focus on whole, nutrient-dense foods: Make sure that the majority of your diet consists of whole, nutrient-dense foods like fruits, vegetables, whole grains, and healthy fats.

2. Avoid processed foods: Try to avoid processed foods as much as possible, as they are often high in sugar, unhealthy fats, and other additives that can contribute to inflammation.

3. Cook at home: Cooking at home is a great way to ensure that you are eating whole, nutrient-dense foods. It also allows you to control the ingredients and avoid unhealthy additives.

4. Experiment with herbs and spices: Herbs and spices are a great way to add flavor to food without adding calories. Many herbs and spices also have anti-inflammatory properties.

5. Limit sugar and alcohol: Try to limit your intake of sugar and alcohol, as both can contribute to inflammation in the body.

6. Incorporate omega-3 fatty acids: Try to incorporate foods that are rich in omega-3 fatty acids, like fatty fish, flaxseed, chia seeds, and walnuts.

7. Stay hydrated: Make sure to drink plenty of water throughout the day to keep your body hydrated and promote overall health.

Conclusion

An anti-inflammatory diet is a way of eating that emphasizes whole, nutrient-dense foods and limits processed foods, sugar, and unhealthy fats. By reducing chronic inflammation in the body, an anti-inflammatory diet can help to reduce the risk of many chronic diseases, including heart disease, diabetes, and cancer. If you are looking to improve your health, consider incorporating more anti-inflammatory foods into your diet and limiting your intake of inflammatory foods. With a little bit of planning and preparation, you can start reaping the benefits of this diet today.

<<<See if you qualify for a FREE presentation on achieving optimal health>>>

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Intermittent Fasting: A Lifestyle Change for Optimal Health

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Intermittent fasting

Intermittent fasting is a type of dietary program that has become increasingly popular in recent years. It involves alternating periods of eating and fasting, allowing for a greater degree of flexibility when it comes to food choices and meal scheduling. The practice has been linked to numerous health benefits, including improved digestion, increased energy, and improved cognitive function. In this article, we’ll explore the basics of fasting, the potential health benefits, and a few tips to make the most of this dietary approach.

Basics of Intermittent Fasting

First, let’s look at the basics of intermittent fasting. Generally speaking, the practice involves fasting for periods of time that range from a few hours to a few days, followed by a period of eating. The most common type of intermittent fasting is the 16/8 method, which involves fasting for 16 hours and eating within an 8-hour window. During the fasting period, no food or drinks containing calories are consumed, although non-caloric beverages like water, tea, and coffee are allowed. The eating window can be tailored to fit individual schedules, with some people opting for a stricter 8-hour window and others allowing for a more lenient 12-hour window.

Health Benefits of Intermittent Fasting

Intermittent fasting has been linked to a number of health benefits, including improved digestion, increased energy, and improved cognitive function. Studies have shown that fasting helps to improve digestive efficiency and reduce inflammation, which can lead to improved energy levels and better overall health. Additionally, the practice has been linked to improved cognitive function, as it has been found to reduce oxidative stress and improve memory and concentration.

Tips to Optimize Intermittent Fasting

Finally, here are a few tips to make the most of this dietary approach. First, it is important to plan ahead and establish a routine that works for you. This helps to ensure that you are consistently following the plan and getting the most out of it. Additionally, it is important to stay hydrated and include nutrient-dense foods in your eating window. Lastly, it is important to remember that fasting is not a diet, but rather a lifestyle that requires dedication and consistency.

Summary

In conclusion, intermittent fasting is a type of dietary program that has been linked to numerous health benefits. It involves alternating periods of eating and fasting, allowing for a greater degree of flexibility when it comes to food choices and meal scheduling. The practice has been linked to improved digestion, increased energy, and improved cognitive function.

<<<Learn More Here About a Simple Habit That is Changing Lives!>>>

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How to Lose Belly Fat: A Comprehensive Guide

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how to lose belly fat

If you’re looking to reduce your belly fat, you’re not alone. Belly fat is one of the most difficult areas to target when trying to lose weight and get into shape. Having a flat stomach is not only aesthetically pleasing, but it can also improve your overall health and well-being.

Fortunately, there are some simple steps you can take to reduce your belly fat and get the body you want. Below, we’ve outlined an effective plan that you can use to lose belly fat in a safe and healthy way.

Eat a Healthy Diet

The first step in reducing belly fat is to make sure you’re eating a healthy diet. This means avoiding processed and junk foods, as well as sugary drinks, and instead focusing on whole, unprocessed foods. Examples of healthy foods include lean proteins, whole grains, fruits, vegetables, and healthy fats. Eating a variety of these foods will ensure you get all the nutrients your body needs to stay healthy and lose weight.

Exercise Regularly

In order to burn off the belly fat, you’ll need to increase your physical activity. A combination of aerobic and strength training exercises is the best way to target belly fat. Cardio exercises such as running, swimming, and cycling can help you burn off fat, while strength training will help you build muscle and burn more calories in the long run. Aim to exercise at least three times a week for 30 minutes each session.

Get Enough Sleep

Sleep is an important factor that contributes to your overall health and fitness. Not getting enough sleep can lead to an increase in cortisol, a hormone that can cause fat to accumulate around your midsection. Make sure you’re getting at least seven to eight hours of sleep each night.

Drink Plenty of Water

Drinking plenty of water is important for overall health, but it can also help you lose belly fat. Water helps to flush out toxins and can help to suppress your appetite. Aim to drink at least eight glasses of water per day.

Reduce Stress

Stress can have a negative impact on your health, and it can also lead to an increase in belly fat. To reduce stress, try to find ways to relax, such as yoga, meditation, or spending time with friends or family.

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Weight Loss Meals to Lose Belly Fat

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Weight loss meals

Weight loss meals that are healthy and delicious will fit right in with the perfect weight loss plan. The five meals below can help jumpstart your weight loss journey.

Meal 1: Avocado Toast with Poached Egg

This is a delicious and nutritious meal that is perfect for weight loss. Start by toasting some whole-grain bread, and then top it with some mashed avocado and a poached egg. You can also add a sprinkle of salt and pepper for extra flavor. This meal is packed with fiber and healthy fats, both of which are great for weight loss.

Meal 2: Greek Yogurt Bowl

This is a great meal for weight loss because it is high in protein without being too high in calories. Start by mixing Greek yogurt with some fresh fruits, granola, and some nuts and seeds. Eating protein-rich meals can help keep you feeling fuller for longer, which might help with weight loss.

Meal 3: Salmon and Veggie Bowl

This meal is packed with omega-3 fatty acids, which are great for weight loss. Start by cooking some salmon and then combine it with your favorite vegetables, such as broccoli, bell peppers, and onions. You can top it off with a drizzle of olive oil and some fresh herbs.

Meal 4: Veggie Omelet

This is another great meal for weight loss because it is high in protein and low in calories. Start by whisking together some eggs and then add in your favorite vegetables, such as mushrooms, spinach, and tomatoes. Cook the omelet in a non-stick skillet and enjoy!

Meal 5: Chickpea Salad

This meal is a great way to get your daily dose of protein, fiber, and healthy fats. Start by combining some cooked chickpeas with some fresh vegetables, such as cucumbers, tomatoes, and bell peppers. You can also add some nuts and seeds for extra flavor and nutrition. Top it off with a drizzle of olive oil and some fresh herbs.

These five meals are great for weight loss because they are full of healthy proteins, fats, and fibers. Eating a balanced diet is key to successful weight loss, and these meals can help you do just that!

Now that you have an idea of a good weight loss meal, take this quiz to see if you qualify to watch a FREE presentation to Look Better. Look Younger. Feel Better. Live Longer. Live Better.

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Chronic Disease and How We Can End It

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Chronic disease is something that is getting worse by the day. Let’s take a look at how we can end or at least start reducing the toll it has on society.

Chronic Disease and Food

Most of us think about our bodies a bit like cars:

They’re either working — in which case we take them for granted, or they’re broken — in which case we take them to the repair shop and spend whatever it costs to get them working again.

But what if we didn’t wait to feed our bodies the right kind of fuel?

Almost everyone I know is trying to eat well, or to eat better (at least most of the time). Yet as a society, we keep getting sicker and sicker, with rates of chronic illness that are off the charts.

Why?

A big reason for this global health crisis has to do with the four most dangerous food lies that many people still believe.

Good news, though — more than 10,000 scientific studies published in peer-reviewed medical journals make it clear: Food is the foundation of health.

You can slash your risk of cancer, heart disease, Alzheimer’s, Type 2 diabetes, obesity, and other chronic diseases just by eating certain foods (and avoiding others).

>> This week, watch the free Food For Health Masterclass with John Robbins.

John is widely considered one of the leaders of the modern health food movement.

His books have sold millions of copies.

In this must-see Masterclass, you’ll discover the four most dangerous food lies that many people still believe.

You’ll also find out about ten mighty plant-powered breakthroughs that could save millions of lives.

>> Find out how to take advantage of these thrilling health breakthroughs in the Food For Health Masterclass.

P.S. Ever heard of Baskin-Robbins?

John walked away from his family’s multi-million-dollar ice cream empire because he discovered the truth about food.

In this Masterclass, he’ll share his incredible story and give you top tips distilled from decades of scientifically backed research.

Click here to watch the Masterclass this week while it’s available.

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How to Read Food Labels

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How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

  1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

  1. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

  1. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

  1. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

Reading food labels can be a key factor in your journey to staying healthy and fit. If you need a some help and a natural head start, see if this is for you.

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Diet Secrets of the Stars

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Diet Secrets of the Stars

7 Diet Secrets of the Stars

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn’t want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women stars.

Jennifer Aniston


The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

Kate Hudson


The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

Oprah Winfrey


As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

Gwyneth Paltrow


A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah’s, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

Madonna


The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

Claudia Schiffer


The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

Christie Brinkley


Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy. Hopefully, you can apply some of these diet secrets of the stars to your life.

Looking to kick start your total body transformation journey? Take a look at this exciting new natural supplement and see if it’s for you.

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9 More Reasons to Use DAILY Coconut Oil

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I’ve run across some VERY interesting studies recently on the relationship between coconut oil (or any type of coconut fat, includingcoconut milk and cream) and how it can affect your body fat…

The findings may surprise you!

A 2009 study published in the Journal Lipids consisted of testing the effects of either 2 tablespoons of coconut oil or 2 tablespoons of soybean on a group of 40 women over the span of 28 days.

Results showed that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat. Additionally, the group that ate the coconut oil showed increased HDL ‘good’ cholesterol levels, while the soybean oil group had decreased HDL cholesterol and increased LDL ‘ bad’ cholesterol.

The Journal of Nutrition published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs) that are abundant in coconut fat and weight management. The studies showed that diets rich in fats such as those found in coconut oilprompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass. The study authors highly recommend using oils that contain MCFAs, such ascoconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.

Yet another study that assessed body weight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs) and a high fat diet with MCFAs. In order to bring about weight gain, caloric intakes were adjusted for the diets. At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories). Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.

Another added bonus of consuming organic coconut oil (and coconutcream or milk) is that it tends to make us feel fuller for longer. Studies indicate that MCFAs help increase feelings of fullness and lead to a reduction in calorie intake when compared to the same amount of calories from other fats. When MCFAs are metabolized, ketone bodies are created in the liver – these have been shown to have a strong appetite reducing effect helping you to lose fat faster.

If you thought from reading about how using coconut oil daily for helping to reduce abdominal fat is pretty incredible, you’re going to be blown away by the powerful health benefits of coconut oil on the page below…

>> 9 MORE reasons to use DAILY coconut oil (including benefits to thyroid, brain, skin, oral health, heart health, detoxing, cancer, and more)

To Your Optimal Health,

Your Optimal Life

Original Source:  The Alternative Daily

 

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Top 10 Ways to Reduce Sugar Intake

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Ever tried to cut back- or even eliminate- sugar? It’s not so easy.

Nature gave us a sweet tooth for a reason- and it wasn’t just to frustrate our diet efforts!

We humans – unlike other animals- don’t make our own vitamin C. Vitamin C is most abundant in fruits. So nature gave us taste buds that would make these relatively sweet tasting foods desirable.

Unfortunately the whole system has become deregulated since just about everything you buy now has sugar in it, and there’s a huge disconnect between the purpose of our original wiring- to make sure we got enough vitamin C- and the way that wiring is used today (to make sure we get enough Krispy Kreme donuts!)

Giving up- or cutting back- on sugar is no picnic. But the rewards are tremendous. Eliminating (or even reducing) sugar can benefit your health in more ways than you can imagine.

Here’s a list of my Top Ten Ways to Start Reducing Sugar……..

  1. Don’t add it to foods. This is the easiest and most basic way to immediately reduce the amount of sugar you’re eating. Biggest targets: cereal, coffee and tea.
  2. Don’t be fooled by “healthy sugar” disguises. Brown sugar, turbinado sugar, raw sugar … it’s all pretty much the same thing as far as your body is concerned.
  3. Make a real effort to reduce or eliminate processed carbohydrates. Most processed carbs — breads, bagels, most pastas and snacks — are loaded with flour and other ingredients that convert to sugar in the body almost as fast as pure glucose. That sugar gets stored as triglycerides, which is a fancy way of saying fat.
  4. Watch out for “fat-free” snacks. One of the biggest myths is that if a food is fat-free it doesn’t make you fat. Fat-free doesn’t mean calorie-free, and most fat-free snacks are loaded with sugar.
  5. Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you’re getting more fresh vegetables and low-glycemic fruits such as berries and cherries.
  6. Become a food detective. This tip is from the wonderful author and nutritionist Anne Louise Gittleman, who adds, “To reduce sugar, you have to know where it is first.” Start reading labels.
  7. Beware of artificial sweeteners. Unfortunately, they can increase cravings for sugar and carbohydrates. They can also deplete the body’s stores of chromium, a nutrient crucial for blood-sugar metabolism.
  8. Do the math. Look at the label where it says “total sugars” and divide the number of grams by four. That’s the number of teaspoons of sugar you are ingesting. This exercise alone should scare the pants off you.
  9. Limit fruit. (Notice I didn’t say “eliminate.”) Fruit has sugar, but it also has fiber and good nutrients. Just don’t overdo it. For weight-loss purposes, keep it to two servings a day and try to make most of them low-glycemic (grapefruit, apples, berries)
  10. Eliminate fruit juice. It’s a pure sugar hit with none of the fiber and less of the nutrients that are found in the fruit itself.

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