20 Minute Home Work Out

By: Diana Statham

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step - up's : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Push - ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

Author Bio
Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.

Article Source: http://www.ArticleGeek.com - Free Website Content

By Sin Yaa Goh

Diabetes is a chronic condition that requires daily management, including dietary changes and lifestyle modifications. Good diabetes recipes and lifestyle are important to help manage the condition.

Diabetes is a chronic condition that requires daily management, including dietary changes and lifestyle modifications. Good diabetes recipes and lifestyle are important to help manage the condition.

Good Recipes for Diabetes:

1)     Zucchini Noodle Pasta: This dish is a great alternative to traditional pasta. Spiralize zucchini into long, thin noodles and sauté them in olive oil and garlic. Add diced tomatoes and season with salt and pepper. Top with grilled chicken or shrimp for a protein boost.

2)     Grilled Salmon with Avocado Salsa: This is a healthy and delicious way to get your omega-3s. Season salmon fillets with salt, pepper, and lemon juice, then grill them until cooked through. Top with a salsa made from diced avocado, tomato, and red onion. Serve with a side of roasted vegetables or a salad.

3)     Roasted Chicken and Vegetables: Roasting chicken and vegetables is a simple way to get a complete meal on the table. Roast chicken breasts with a mix of vegetables such as broccoli, carrots, and bell peppers. Season with garlic, herbs, and a little olive oil.

4)     Greek Salad with Chicken: A Greek salad is a refreshing and healthy meal option. Toss together mixed greens, cucumber, tomatoes, feta cheese, and olives. Add grilled chicken for a protein boost.

5)     Lentil Soup: Lentils are a great source of protein and fiber, making them an excellent addition to any meal. Sauté onions, garlic, and celery in olive oil, then add lentils, diced tomatoes, and chicken or vegetable broth. Simmer until the lentils are tender and season with salt, pepper, and herbs.

For more information, check from link below:

Diabetes Management Insight

Good Lifestyle for Diabetes:

1)     Exercise: Regular exercise is important for managing diabetes. It can help lower blood sugar levels, improve insulin sensitivity, and reduce the risk of complications. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Consult with a healthcare provider before starting any new exercise routine.

2)     Monitor blood sugar levels: Regular monitoring of blood sugar levels is essential for managing diabetes. This can help identify trends and patterns that can be used to adjust medication, diet, and exercise as needed. Use a blood glucose monitor and keep track of results in a logbook.

3)     Maintain a healthy weight: Maintaining a healthy weight is important for managing diabetes. Losing just a small amount of weight can help improve blood sugar control and reduce the risk of complications. Aim for a healthy diet and regular exercise to help achieve and maintain a healthy weight.

4)     Manage stress: Stress can have a negative impact on blood sugar levels and overall health. Managing stress through techniques such as deep breathing, meditation, or yoga can help reduce stress levels and improve diabetes management.

5)     Get enough sleep: Getting enough sleep is important for overall health, including diabetes management. Aim for 7-8 hours of sleep per night and establish a regular sleep schedule to help improve sleep quality.

6)     Avoid tobacco use: Smoking and tobacco use can increase the risk of complications associated with diabetes. Quitting smoking and avoiding tobacco use can help improve overall health and diabetes management.

7)     Stay hydrated: Drinking enough water is important for managing diabetes. Aim for at least 8 glasses of water per day and avoid sugary drinks that can spike blood sugar levels.

Managing diabetes requires a combination of dietary changes and lifestyle modifications. Choosing healthy and delicious diabetes-friendly recipes can make it easier to maintain a healthy diet, while lifestyle modifications such as regular exercise, blood sugar monitoring, and stress management can help improve overall health and diabetes management.

More tips regarding diabetes may find in below link:

Diabetes Management Insight

Homemade Trail Mix: 5 Healthy Recipes You’ll Love Snacking on

By Dale Harris

Whether you’re hiking up a mountain or lounging around the house, trail mix is a quick and guilt-free snack choice.

Depending on your type of mix, different homemade trail mix recipes have different benefits. From healthy fats to antioxidants, there’s a variety of blends that you can choose from to suit your tastes and needs.

We’ve compiled a list of trail mix recipes that will help fuel your next hike or serve as a healthy snack!

5 Healthy Homemade Trail Mix Recipes

Creating a trail mix recipe is a fun task that involves picking your favorite healthy snacks and putting them all together.

However, we recommend strategically pairing certain snacks together for the ultimate nutrient intake. Combining a type of nut, fruit, and seed is just the start. Have fun with it!

Here are some trail mix recipes with a healthy twist. For each of these recipes, mix the ingredients into a large bowl, then pack them away in a tightly sealed bag or container.

1. Granola Trail Mix

Granola is a fantastic addition to trail mix, as it adds low-fat fiber to your snack. This simple granola recipe will keep you full and satisfied. The peanuts and sunflower seeds offer a subtle salty flavor that pairs well with the rest of the ingredients.

Recipe

• 1 cup of low-fat granola
• 1/2 cup of peanuts
• 1/2 cup of dark chocolate chips
• 1/2 cup of raisins
• 1/3 cup of sunflower seeds

2. Salty and Sweet Trail Mix

Mixing sweet and salty ingredients will solve both cravings when they strike. Plus, the dark chocolate chips add a healthy sweet addition alongside the addition of tart cranberries.

Recipe

• 1 cup of salted peanuts or cashews
• 1/2 cup of salted pretzels
• 1/2 cup of dark chocolate chips
• 1/2 cup of dried cranberries
• 1/2 cup of pumpkin seeds

3. Fruit and Nut Trail Mix

This recipe is for the dried fruit fans. With its variety of dried fruits and hints of chocolate, this snack provides a sugary tart flavor with every bite. The addition of almonds provides essential healthy fats and fiber into this snack. You can substitute banana chips for coconut chips for a tropical twist.

Recipe

• 1/2 cup of dried banana chips or coconut chips
• 1/2 cup of dried cranberries
• 1/2 of dried strawberries
• 1/3 cup of dark chocolate chips
• 1/3 cup of almonds

4. Tastes Like Candy Trail Mix

On days where you really want to reach for a cookie, this trail mix is the perfect substitute. The M&Ms, dark chocolate chips, raisins, and a sprinkle of antioxidant-packed goji berry powder provide a sugar rush without the guilt.

Recipe

• 1 cup of cashews
• 1/2 cup of almonds
• 1/2 cup of M&Ms
• 1/2 cup of dark chocolate chips
• 1/2 cup of raisins
• 2 tablespoons of goji berry powder

5. Sweet and Spicy Trail Mix

This nut-filled recipe is for the spicy food fans. With a mix of homemade spicy cashews and wasabi chips, your trail mix will pack a flavorful punch. For the tastiest results, roast the nuts in the oven at 350° for around 10 minutes. After roasting the nuts, combine the ingredients into a mix.

Recipe

• 1/2 cup of spicy cashews
• 1/2 cup of wasabi chips
• 1/2 cup of honey-roasted peanuts
• 1/2 cup of butter toffee peanuts
• 1/2 cup of candied almonds

Pack the Perfect Snack

Each homemade trail mix variation has its health benefits. It doesn’t matter if your ideal trail mix recipe has cashews instead of almonds—your snack has all of the essential nutrients you need for your next adventure.

Check out our blog for more informative articles!

4 Good Habits For Healthy People

Having good habits is an effective way to keep your health on track. It’s not as hard as you might think - if you know what habits are worth investing in!

Having good habits is an effective way to keep your health on track. It’s not as hard as you might think - if you know what habits are worth investing in!

This article will offer you some easy-to-follow, healthy habits that can help you lead a healthier life. Read on to find out more!

1. Develop an exercise routine

A good exercise depends on the goal of the person doing the exercise. For example, if someone is looking to increase their flexibility, then they might want to do yoga or Pilates while someone who wants to improve their balance might want to do a balance board or stability ball exercises.

Similarly, if someone wants more strength, then they would want to do exercises that challenge them in that way such as weight lifting exercises for a beginner.

2. Eat a healthy breakfast

You may have heard that a healthy breakfast should be high in protein or veggies. However, many people have different preferences and you shouldn't feel bad if you’d like something sweet.

If you want to start the day with a hearty cereal or oatmeal, that is absolutely fine! Make sure to add protein and healthy fats so that it will keep you full until lunchtime. If you are craving something sweet in the morning, try some toast with peanut butter and jam or an on-the-go smoothie.

3. Get chiropractic care

A chiropractor is a healthcare practitioner with training in spinal adjustments and musculoskeletal-related health care. Chiropractors use their hands to apply controlled pressure and a system of manipulation to make adjustments in your spine that they deem necessary to correct any misalignments.

Chiropractic practitioners believe that problems throughout the body may be due to tension or stress in the spine. These may result in chronic headaches, neck pain, shoulder pain, back pain and more.

Using hands-on techniques like spinal manipulation may allow them a restoration in your range of motion.

4. Practice self care techniques

Self care is the act of taking care of oneself - something that everyone needs to do. The practice involves people caring for their mental, emotional, spiritual, and physical selves.

The importance of self-care cannot be understated as this practice can significantly widen one's sense of well-being and happiness. It also has a number of benefits for society as these initiatives contribute to more productive, capable, and happier human beings.

One of the most popular ways to implement self-care practices is through meditation or mindfulness, which can take many forms such as attending lectures or retreats focused around these topics, sitting in silence for five minutes a day, or using an app.

You may want to check out this free meditation app from Smiling Mind.

Wrap up

The examples above are to develop an exercise routine, eat a healthy breakfast, get chiropractic care, and practice self care techniques.

It is important that we adopt healthy habits for us to become more successful. These habits would be good to develop for us to live healthier and happier lives.

Try This Amazing Date Night Recipe

By Dale Harris

According to a study from the Marriage Foundation, married couples who have a date night once a month were the most likely to stay together.

There’s no denying the power of quality time spent together to make a couple feel closeness and happiness. Date night recipes are a great way to combine that quality time with delicious food. You can even develop your cooking skills at the same time!

Read on for a great date night recipe you can try this month!

Date Night Recipes: Brined Pork Chops

Brining is one of those fantastic cooking techniques that’s both easy and makes an amazing difference in the flavor of your food. Not everyone learns how to brine growing up, so with this simple addition to your cooking repertoire, you’ll take your easy date night dinners to a whole new level!

One of the most common troubles with cooking is making sure that you don’t dry out your meat. Brining not only adds flavor on its own, but it also makes it easy to avoid drying out your meat. In fact, your brined pork chops will end up juicier and moister than even the most carefully prepared pork chops without brining.

To properly brine your pork chops, you’ll need a brining bag. A good brining bag will not only allow you to comfortably brine plenty of meat at the same time, but it will also make it much easier to clean up after your cooking. Plus, you can use it for many, many other delicious date night dinner recipes at home that call for brining!

Before you put your pork chops into the brine bag, you’ll want to make sure they’re completely unfrozen. Sugar is a great addition to a brine solution, helping to brown the meat and add extra flavors.

For this recipe, you’ll also need a heavy bottom frying pan. There are inevitably tiny differences in the thickness and density of the bottoms of frying pans.

These little differences mean that the surface of your pan is hotter in some spots and cooler in others. The result can be unevenly cooked meat.

A heavy bottom frying pan helps to maintain a nice even temperature so your meat is cooked perfectly all the way through. This delicious date night dinner idea will become a go-to choice when you can’t figure out what to cook for a date!

After your pork chops are done brining, don’t be afraid to rinse them off and pat them dry. The juices and flavors penetrate deep into the meat, so this won’t hurt the meat’s flavors in any way. On top of that, a clean, dry surface on your meat will allow you to apply a delicious dry rub.

Check out this link for more details on making the perfect pork chop brine.

Make Your Special Night Together As Memorable As Possible

We hope you learned something helpful about great date night recipes in this brief piece. To find more recipes to enjoy cooking and eating, especially from the Mediterranean, check out our other pages!

This Is How to Get Vitamin D in the Winter

By Dale Harris

Do you want to know how to get vitamin D in the winter?

Vitamin D is a fat-soluble mineral that regulates calcium and phosphate in the body. We need this to help promote healthier bone growth in our body. Thanks to the sun, we get our daily dose without any problems.

When the sun’s ultraviolet rays hit the skin, it activates a protein that promotes the production of vitamin D. During the winter, however, it’s harder to get enough UVB to produce the vitamin with the clouds blocking most of them. However, the sun isn’t the only source of the nutrient, here are some ways how you get in the winter.

Take Vitamin D Supplements

There are two kinds of vitamin D supplements. Vitamin D2 comes from plants or fungi and Vitamin D3 that’s found in animals. Both vitamin D2 and D3 improve the immune system, remedy fatigue and muscle pain, and help with depression.

For some people, taking vitamin D tablets is good enough. However, vitamin D3 is the only supplement most experts recommend for you to take. This is because vitamin D can’t bind to tissues well and D2 has a higher concentration than D3.

Eat Vitamin D Rich Food

Another way for you to increase your vitamin D intake during the winter is to eat meals that promote production. What’s great is that these foods are easy to get and store during the Fall season. They’re also easy enough to find during the winter.

There are many meals that can provide enough vitamin D during the winter days. Fatty fishes and seafood provide up 386 IU of vitamin D per serving, making it one of the richest natural sources. Eating mushrooms can be another source of this nutrient as they contain vitamin D2.

Using UV Lights

A UV-light lamp can become a good source of vitamin D in the winter. It can be a good substitute for the sun, and you can use them whenever and wherever you please. This is because they produce UV radiation that’s like the ones given off by the sun.

This also means that they bring the same dangers that overexposure to the sun brings, though. Overexposure to radiation for a long time can lead to your skin burning. Remember that the average usage of a UV-light should be around 12 -15 minutes.

Learn How to Get Vitamin D in the Winter Today

During the winter, you shouldn’t content yourself with the small amount of vitamin D you get from the sun. With most of the sun getting blocked by the weather conditions that the season brings, finding alternate sources is important to keep yourself healthy. Learn how to get vitamin D in the winter and promote your health today!

Do you want to learn more about what your body needs? Getting vitamin D shouldn’t be your only priority when promoting a healthy body. Check out more of our guides and posts to learn all you can today!

How to Stockpile Antibiotics Without a Prescription

Antibiotics can save your life but they are notoriously hard to stockpile if you don’t know about this ingenious method:

How to Stockpile Antibiotics Without a Prescription

It is completely legal and perfectly safe.

The best part is you can also use it for other medicines that require a prescription like insulin or Humira for example.

This is just one of the many ingenious tidbits of medical knowledge you’ll discover inside The Home Doctor: Practical Medicine for Every Household

This unique book was written by doctors to help people take care of their health ailments at home when the medical system cannot be depended on anymore.

It will prove vital in the next crisis, and you should check it out while it’s still available.

How to Cook the Perfect Steak: An Awesome Recipe

by Dale Harris

Each American eats around 220 pounds (or more) of beef every single year. It’s a delicious meat that we can’t have often enough, but a poorly cooked steak is easy to pass up.

With such a beloved dish, it’s important to know how to treat your dinner guests to the perfect steak when they come over to your home. If your steaks never turn out the way you want, then now’s a good time to figure out what’s going wrong.

Listed down below are tips and tricks to help you learn how to cook the perfect steak. Plus, a recipe that’s great for beginners and masters alike!

Choosing the Right Steak

Even the best steak recipe won’t help if the steak itself isn’t the right one for the job. The first thing to look for in a steak is its grade level. The higher the grade, the better the steak, but it’s still possible to cook great steaks on a budget.

In the US, we have three types of grades:

• Select – The lowest grade. These steaks are serviceable but the marbling and quality are not so good, making it tougher and less flavorful.
• Choice – The medium grade. Choice grades have good marbling and flavor and are often the highest grade available in many supermarkets.
• Prime – The highest grade. These are the top-quality steaks that we all dream about, but a lot of general supermarkets don’t even carry these beauties. Most often, you’ll need to go to a butcher for this grade.

Regardless of its USDA grade, always choose a steak that is firm with an even distribution of marbling. The color needs to be a bright pink color, and avoid anything that’s dark red.

Understanding Steak Temperatures

We all have different ideas as to what’s the perfect steak, but knowing how to cook each temperature is a huge asset. When a guest asks for a specific temperature, you want to serve them a steak they love.

While knowing the finger test is good for professionals, an instant thermometer is even better for accurate reads every time. Use the following list to help get the perfect doneness for all preferences:

• Rare: 125º
• Medium Rare: 135º
• Medium: 145º
• Medium Well: 150º
• Well Done: 160º

Allow Time for Resting

It almost seems counter-intuitive to leave a hot steak covered to rest for any amount of time. The problem with skipping this step is that all of the natural juices that make for a flavorful steak are at the edges of the meat.

By allowing it to rest, you’re helping to redistribute those juices throughout the rest of the meat. This gives you the best flavor and texture every single time.

Always give your steak at least a few minutes of resting time before you dive in with high-quality cutlery, such as this modern knife set. It’s difficult to wait, but it’s well worth the effort!

Cater Your Seasonings

It’s easy to go overboard with seasonings. More seasoning seems like a good thing, at first, because it gives the steak more flavor.

For an even better result, it’s best to go with simple seasonings that allow the steak to speak for itself. You’re taking the time to cook a high-quality steak to perfection, why not have the flavor of the meat be the star of the meal?

Rubs and marinades are great for certain dishes, but most of the time, a simple seared steak is perfection, which is what our recipe is all about.

The Best Recipe for Simple Pan-Seared Steak

There are a lot of different ways to cook a steak that all result in a delicious meal. Before you dive into all of those different steak recipes, it’s a good idea to master the simplest version. The following is the best steak recipe to give you a lot of experience cooking steak while allowing you to experiment if you want.

Even if you never cook a steak in any other way, you’ll always have this method in your cooking toolbox. It’ll impress you (and your guests!) for many delicious years.

Ingredients:

• Room temperature steak (1 to 1 ½ inch thick of your grade choice)
• 2 teaspoons salt
• 3 tablespoons garlic butter
• Cast-iron skillet

Cooking Process:

1. Make sure your steaks are at room temperature so that the outside cooks as soon as it touches the hot pan, creating a good sear. Take them out at least a half-hour before cooking.
2. Start heating your skillet. A cast-iron skillet takes up to 10 minutes to heat up to the right temperature. Once it starts to smoke a little, it’s ready.
3. Pat the steaks dry with some paper towels to get rid of excess moisture, then season with salt, coating both sides with a generous layer.
4. Place the steaks into the hot pan, and leave them there for at least 1 minute or until a good crust forms. This is why there’s no oil in this recipe, as it’s not necessary and can hinder a proper sear.
5. Once the crust is there, you’re able to flip the steak to the other side without it sticking. Cook the other side for 1 minute as well.
6. Continue flipping between the two sides for another 4 minutes.
7. Add in the garlic butter (use steak butter or regular butter if you prefer) and tilt your pan to one side to allow the melted butter to collect. Use a spoon to spread the buttery goodness over the steaks as it cooks, keeping the meat tender, juicy, and flavorful. Flip and repeat every minute or so.
8. Continue cooking for another 6 minutes, at which time you’ll test for the doneness of the steak.
9. Once it reaches your preferred temperature, take the steaks out, and allow them to rest for half the time they cooked.
10. Enjoy with all of your favorite sides and sauces!

Cooking the Perfect Steak Only Takes a Little Practice

Trying to learn how to cook the perfect steak seems like a daunting task at first. Once you try it a few times, it becomes far easier and you’ll never worry about ruining an expensive piece of meat again.

Continue practicing and come back to this page whenever you need a refresher on tips and tricks. You’ll be a master at steaks in no time!

Getting ready for a night of entertaining your guests? Check out the rest of our blog for even more pointers on how to wow everyone at your dinner table!

5 Reasons Water Is an Essential Muscle Builder Drink

Originally Posted On:

https://hydrationanywhere.com/5-reasons-water-is-an-essential-muscle-builder-drink/

Why is water an essential part of your workout regimen? Find out in this guide to the unheralded muscle builder drink known as H2O.

More than three-quarters of Americans are actually chronically dehydrated.

We’re constantly forgetting to drink water. But, staying hydrated is particularly important when we’re working out.

You probably have your workout routine established. You eat a healthy diet packed with protein and nutrients, you spend time in the gym every day and you avoid drinking too much alcohol or unhealthy snacks.

But, if you want to build muscles and get stronger, you simply cannot avoid H2O. Check out below for how water is actually the essential muscle builder drink.

1. Strengthens Your Muscles

You need to be hydrating before, during and after your workout. If you don’t drink water regularly throughout your exercises, your muscles won’t perform optimally.

When you drink lots of water, your muscles actually become energized. You’ll be more alert and stronger than ever if you drink enough water.

2. Recover Quickly

You need to be able to recover as quickly as possible. You cannot allow yourself to lose a valuable working out session due to injury or soreness.

Of course, you need to allow yourself enough time to recover. However, if you drink lots of water, you’ll recover much faster as well.

Make sure you stay hydrated after your workout and you’ll be ready to go again tomorrow.

3. Keeps Your Joints Lubricated

The synovial fluid in your joints is what allows your muscles to move freely. You need to take care of your joints if you’re going to stay flexible and strong.

Water is the fuel that ensures your joints stay healthy.

If you’re lifting weights, dehydration can severely impact your capacity to lift optimally. You may even increase your risk of injury due to a lack of hydration. Especially if you’re putting a lot of stress on your joints with heavyweights.

People who stay hydrated also enjoy increased mobility in later life. You can have stronger joints for longer if you keep up your hydration levels.

4. Improved Resilience Against Pain

Researchers have even found that drinking water can reduce your perception of pain. In other words, you have an improved capacity to withstand pain if you are well-hydrated.

If you’re training to build your muscles, then you’ll need to be able to withstand a lot of pain to get to the next level. If you’re dehydrated, you may be especially sensitive to the pain.

5. It’s Absolutely Free

Unlike the many expensive energy drinks or muscle building shakes, water is absolutely free.

You don’t have to spend your hard-earned money on supplements because you have something much more valuable.

The Essential Muscle Builder Drink

If you want to build muscles, then you need to focus on drinking water as much as your workout routine.

There are a bunch of benefits of drinking lots of water before, during and after your workout. That’s why water is the essential muscle builder drink.

If you want to know more about staying hydrated and healthy, check out our website for much more.

5 Reasons Water Is an Essential Muscle Builder Drink was last modified on: November 17th, 2019 by Jacob Hatch

How to Eat Healthy at a Mexican Restaurant: 9 Things to Order

Average adults need 2,000 to 2,500 calories a day to maintain their current weight, depending on their gender.

With that said, it’s no wonder that Mexican food gets a bad rap when a single plate of nachos can exceed 2,000 calories. Dieters, in general, steer clear of Mexican restaurants because of the lard-laden foods that make it so tasty.

Learn how to eat healthy at a Mexican restaurant by focusing on what you can eat and not what you should avoid.

Eat This, Not That: How to Eat Healthy at a Mexican Restaurant

To eat healthy at Mexican restaurants, you need to begin thinking about the tasty options you do have instead of the thing you shouldn’t have. Focus on the good, the crunchy, and the flavorful.

1. Pico de Gallo

When you get your basket of chips upon sitting down, ask for a side of fresh, pico de gallo instead of sad-looking salsa. This will perk up the chips and give you some solid vitamins from the start.

2.Starter Salads

Consider bypassing the chips altogether and beginning with a filling, starter salad. Many Mexican restaurants have a fresh, lettuce salad on their menu.

3. Ceviche

If you’re looking for protein from the start, consider beginning with some ceviche, marinated raw fish that will begin filling you from the start.

4. Black Beans

Instead of using salsa with your chips, ask for a serving of black beans. These little nuggets are high in both protein and fiber and low in fat.

5. Grainy Corn not Refined Flour

When you have the option, ask for corn tortillas instead of flour tortillas. Corn has fibrous grain instead of refined flour.  

6. Fresh Fajitas not Saucy Enchiladas

6. Selecting fajitas means you can choose how much product you put on each corn tortillas. If you opt for vegetable fajitas, you can pile the tortillas high and feel good about your choices. Keep the cheese and queso to a minimum and instead stick with fresh salsa or guacamole as your topper.

7. Grilled Fish

If you opt for meat, go for gills. Select the grilled fish entree or grilled fish tacos, which will give you your dose of joint-loving omega 3’s for the day.

8. Street Tacos

Street tacos usually have grilled meat and lots of fresh veggies on tiny corn tortillas. They pack a nice, fresh punch.

9. Stay Skinny at the Bar

Opt for the skinny margarita or light Mexican beer when you’re bellying up to the bar at your favorite Mexican restaurant.

Embrace Your Choices

When you focus on fresh, light ingredients and how to eat healthy at a Mexican restaurant, you can walk out the door of your favorite restaurant feeling light and happy instead of like someone should be rolling you back to your car.

Stay away from the gooey queso that may draw your co-workers. You always have choices, and you can still enjoy the company of friends along with the delicacies that you may have not chosen had you not focused on eating healthy in the first place.

When you step into a Mexican restaurant, you don’t have to automatically call the day a cheat day. You can stick with your diet while staring down a basket of fried chips and rich queso because you have these options.

Check out our blog for more interesting articles about the best choices for your life.

The Top Three Natural Energy Boosters

Need a bit of extra juice to get through the day? Instead of reaching for an energy drink, try these natural energy boosters instead.

by Bruce Markey

It’s 3pm and you’re feeling sleepy. What do you do? Grab a chemical-laden artificial energy drink that you know will cause you to crash in a couple of hours. How about you get something natural instead? Here are three natural energy boosters that can help you get the energy you need, and the best ways to consume them to avoid energy crashes.

Vitamin B12

Vitamin B12 is Instrumental in forming red blood cells, the part of our blood that transports oxygen around our body. Once cells get oxygen, they get energized and can do their work. B12 is also an important part of brain function, which is why B12 supplements can help us get our energy back.

Unfortunately, it’s difficult for vegetarians and vegans to get the B12 they need since it’s mostly found in fish, dairy, eggs, and meat. That’s why supplements or energy drinks with B12 can help vegetarians and vegans get the necessary amount of B12 in their diet. That said, meat eaters who feel low on energy can also benefit from adding a bit of vitamin B12 into their daily routine.

Caffeine

The original and, for many, best energy booster is caffeine. While the majority of the world gets their caffeine from a cup of coffee or espresso, there are actually many ways to get caffeine in a manner that doesn’t have the usual jittery side effects.

The most popular way to enjoy some caffeine in Argentina, for example, is through yerba mate tea. Yerba mate is a delicious plant that contains a fair amount of caffeine along with other important natural ingredients that can help reduce stress and even help your sleep cycle.

The key to enjoying caffeine without the jitters or crashes is to enjoy it in something offering more than just caffeine. Natural energy drinks that contain caffeine are your best bet since they can offer energy in a more holistic way that keeps your energy up for longer.

Adaptogens

Adaptogens are a type of plant that is found in the Amazon rainforest. These plants contain a number of different important compounds for the body, but what sets them apart is that they can shift their hormone production and physiological responses to stress.

Many adaptogens contain B12 and caffeine, which help give you energy right away. Their real power, however, is in how they can affect how your body produces and processes cortisol, the “stress hormone.”

Cortisol courses through our body when we feels threatened. Of course, our bodies have a hard time differentiating what is a real threat and what is part of the stress of modern living, meaning many people have more cortisol in their bodies than they should. This can lead to long-term health issues. In the short-term, however, cortisol can affect our sleep, cause us to feel burnt out and generally stop us from having the energy or focus we need to get through the day.

Getting adaptogens into our daily routines can help reduce our stress levels and improve our overall energy. Plus, you can find them in many natural energy drinks or in supplement form!

Conclusion

Natural energy boosters are a great alternative to the chemical-laden energy drinks out there. The trick is finding a balanced and holistic way to get the vitamins, minerals and natural compounds you need to have sustained energy throughout the day. If you focus on getting balanced levels of caffeine and B12, along with the power of adaptogens, into your routine, you could experience better energy levels without the crashes that come with too much coffee or regular energy drinks.

Filipino Food Through Time

Filipino people are known for their love of food, and this shows through their rich culture and wide selection of foods and dishes.

by Chris Alcantara

Pinoy cuisine is a fusion of Asian and western cuisine that is deeply connected with their history and diversity. The kind of food that is at the top of the list depends on each family, province, and city has its own version of Filipino favorites, and Filipinos love to alter and present their own techniques to each and every recipe there is.

So what makes Pinoy Recipes so Unique?

Pinoy food and cuisine captures the culture, and essence of being a Filipino, food is the main attraction of any festival and celebration, also one can argue that Filipino recipes are combination of western concepts and eastern traditions. You can find many variations of Pinoy ulam recipes from Chinese, Spanish, and American cuisine.

This started in the 11th century where chinese traders went in to the Philippines for the purpose of trading their textiles and ceramics, but one thing that they also brought with them is their cooking techniques and some dishes such as noodles, spring rolls and steamed dishes. Now onto 16th century where the Spanish colonized the Philippines and introduced the catholic religion to the locals, they also indtroduced a wide collection of flavors and spices. Fried rice actually came from Spain, which became a staple in every Filipino breakfst dishes.

Before the 19th century, the Philippines was then colonized by the United States, this became as a mean for them to introduce the English language to many Filipinos, along with this they also introduced their cooking methods such as pressure cooking, freezing, pre-cooking and a variety of sandwich dishes.

See, Hear, Smell, Touch and Taste Filipino Food!

SEE – For westerners, you eat with your eyes so plating is very important. However, Filipino Food like laing, bopis, balut, bagoong, etc. may not look as appetizing as a Lasagna, Greek Salad, and Mexican Tacos, but the sight of them are mouth-watering for most Filipinos.

HEAR – Dining, for Filipinos, is an avenue for catching up, sharing stories, and talking about random stuff. The dining experience becomes more alive when Filipinos talk about food while eating their meal. This gives an amplified appreciation on the food they're eating.

SMELL – Pandan leaves are often placed in rice before cooking giving it a fragrant aroma that makes it more appetizing. These are also used in making sugar syrup for Sago't Gulaman – a staple drink, elevating a simple syrup with pandan infused aroma & flavor. When smoking/grilling food, Filipinos wrap banana leaves to the food giving it a distinct smoky smell and flavor to the dish.

TASTE – Philippines is dubbed as a "Sawsawan Nation". An eatery set up usually offers bottled condiments such as soy sauce, vinegar, fish sauce, calamansi, chili, and toasted garlic. These elevate the taste of the dish rounding up the whole taste experience.

TOUCH – One true Filipino custom is the "Kamayan" wherein the manner of eating is by pressing rice and viand to firm it up through the use of hands (not with spoon/fork). Kamayan also resonates festive and bountiful meal. Rice is usually placed on the middle of a banana leaf topped with several viands (mostly grilled/fried).

Understanding Pinoy Cuisine

Pinoy cuisine starts out with steamed rice. Steamed rice is a staple side dish for most

. Whether for gulay recipes or otherwise, it's a traditional base for any meal because it goes with anything. In the next section, we'll be talking about regional specialties in Pinoy cuisine that every Filipino household must try.

With over 7,000 islands and three island groups, every region in the Philippines has its unique dishes that were often shaped through cultural borrowing or indigenization.

An example of borrowings according to Doreen Fernandez, a renowned writer on local food literature, is no other than adobo. She said that "adobo" was derived from "adobado" which is a stewed meat dish in Mexico. However, she added that adobo would mean as a pickling sauce in Spain.

Here's our take on the traditional regional dishes from Pampanga, Iloilo and Maguindanao:

Kare Kare & Bagoong Rice

Kare Kare is a distinctly Filipino dish that is popularized by the region of Pampanga. The older versions of this stew consisted of ox tail or lean beef. But a lot of other regions created their own version with different ingredients. It's comforting, creamy, savory, and is best served with rice.

Cansi & Puso (rice wrapped in coconut leaves)

Cansi is the sour version of the Bulalo. It's a dish from Bacolod that's sour, spicy, and rich. It uses Batuan fruit which is native to the region as its main souring agent. This is an excellent source of protein and is rich with iron, phosphorus, zinc, and vitamin B12.

Pastil and Lawot Lawot

Pastil is a common dish that's loved by many, especially in Maguindanao. It's a meal of steamed rice with shredded chicken meat, all wrapped in a banana leaf. This dish, which is dubbed as a "Poor Man's Meal," is very easy to make but still very flavorful.

Grass Fed Beef Protects Against Various Medical Issues

This article describes the benefits of grass fed meat that helps to fight with disease.

by Mary Slanker

In this day and age, it is difficult to tell what we are eating. It very well may be hard to decide whether the food we buy was brought up in a moral way and what it meant for our health. Perhaps the most ideal way that you can shield yourself from different clinical issues is by burning-through grass fed beef. Grass fed beef offers various advantages for your body including battling against malignant growth and heftiness just as lessening cholesterol levels!  

Grass fed steak is wealthy in Conjugated linoleic acid (CLA) which is otherwise called cis-vaccenic acid and has hostile to growth impacts. It's an interesting sort of trans fat that advances apoptosis or modified cell passing, keeping malignant cells from spreading all through the body. Grassfed steak contains more elevated levels of CLA than grain-fed steaks because of benefiting from green verdant plants rather than grains like corn and soy. It brings about pathogenesis restraint through a few systems including advertisement, attack, multiplication, and metastasis.  

Grassfed beef gives an assortment of medical advantages. To begin with, grassfed beef is high in omega-three unsaturated fats which help to decrease the danger of disease and battle against aggravation. Second, grass fed steaks are more slender than different kinds of beef so it lessens your calorie consumption just as cholesterol levels! At long last, grassfed beef contains formed linoleic acid (CLA) that assists with forestalling weight by expanding digestion and decreasing food yearnings. At the point when you burn-through grass fed steaks you can have confidence realizing that you're benefiting yourself! Notwithstanding the different medical advantages referenced above, there is one final advantage: our natural fed beefs accompany no added substances or fillers at all! In contrast to different organizations, we don't utilize anti-microbials or development chemicals to fill out our cows. This guarantees your grassfed beef is liberated from any destructive synthetic compounds and pollutants that are usually found in most supermarkets.  

Grassfed beef contains more elevated levels of Omega-three unsaturated fats, which are conversely connected with cardiovascular infection chance and have antiarrhythmic impacts. It assists with keeping your heart solid! Besides, grassfed beef is wealthy in zinc that can assist with peopling who experience the ill effects of stoutness or malignancy since it supports the action of the cancer prevention agent framework ensuring cells against free revolutionaries harm brought about by oxidative pressure. Zinc additionally plays a part as an inhibitor for growth development and malignancies like prostate disease, bosom disease, leukemia, and colon malignant growth. Zinc lack is connected to expanded weakness to diseases because of its fundamental job in cell-intervened invulnerability including macrophages, T lymphocytes, and so on.

Conclusion

The advantages of eating grass fed beef are tremendous. It's not difficult to track down and it tastes incredible! Grass-fed beef is wealthy in Omega 3s which help ensure against various ailments like Alzheimer's, coronary disease, and diabetes. You can likewise keep away from anti-microbials and chemicals by settling on this sort of beef just as devouring less fat from creature protein sources that have been connected to malignancy. Additionally, you'll get a good deal on your staple bill with the lower value point for grass-fed items versus their grain fed partners.

Sit on the Healthy Side: 6 Benefits of Ergonomic Seating

By Dale Harris

Ouch!

How many times have you left work with an aching back? If you’ve been sitting in front of a computer all day, it probably happens often.

Although this is a common routine, prolonged sitting in an uncomfortable chair has significant consequences. While you can’t control how much work you need to do, you can make changes that will improve your routine.

Ergonomic seating is a great way to ensure that your long work days don’t lead to any health concerns. This guide will explore the benefits of ergonomic chairs and how they can help transform your lifestyle.

Ready to learn more? Let’s get started.

1. Alleviates Hip Pressure

Anyone who has sat in a poorly designed chair for long enough knows how much pressure it adds to your hips. This is because they’re holding down the weight of your entire body. Ergonomic seating helps reduce hip pressure by providing adjustable seat depth that provides support for your hips.  

2. Supports Posture

The importance of ergonomic seating comes across when it comes to posture support. Long hours of sitting in an uncomfortable chair can create poor posture. You might lean forward because those chairs don’t have a supportive back structure.

Ergonomic chairs have a full-length design that helps enhance your posture.

3. Reduces Pain

Lower back pain when sitting is common, but it shouldn’t be ignored. In addition to back pain, neck pain is also an expected side effect of non-ergonomic seating. This is due to the traditional design of chairs, which doesn’t support the correct posture.

Ergonomic chairs promote relaxation and reduced body pains because it is fitted to support each part of your body.  

4. Increases Productivity

One of the biggest issues with traditional chairs used in the office is that they make it uncomfortable for employees to work long hours. The right office chair that is ergonomically designed can have a major impact on your happiness at work, which means increased productivity. Employers are happy, employees are happy; it’s a win-win.

5. Improves Blood Circulation

There’s plenty of research that proves that sitting for extended periods is bad for your health; it’s recommended that you vary your position every 30 to 45 minutes. Ergonomic chairs make it easy to adjust and get your blood circulation. Try to pair your chair with an ergonomic standing desk so you get the full benefits.

6. Designed for All

There are different types of ergonomic chairs to choose from, and most of them are adjustable. This means that no one has to feel left out of the ergonomic seating lifestyle; there’s an option for everybody.

Whether you choose a classic work chair or wobble stools, you’ll notice the benefits regardless. It’s all about finding the type of seating that works best for you.

Benefits of Ergonomic Seating

There’s no need to live with discomfort and frustration; you can make a big difference in your work life by embracing ergonomic seating. The days of feeling terrible after a long day at the office are over.

In addition to switching up your seating, you’ll also want to take frequent standing breaks. Try going for a walk or doing some stretches when you’re feeling fatigued.

10 Bizarre Things You Should Know About Your Skin

By Anna Grig

Do you know what is the largest organ of the human body? Yes, it is the skin, and it weighs approximately 15% of our total body weight. Learning more about your skin’s particularities is highly important for a healthy body, so let’s dive right in!

The skin is an organ because it consists of several tissues and cells of different and specific functions. It is an organ of protection, first and foremost, and it changes depending on age, internal health, and external factors. Due to its specificity across different areas of the same body, the skin is a sensitive, ever-changing organ. Since the skin around the eyes is made of a thinner layer of the epidermis, it needs different care than the skin on your legs, for example.

The structure of the skin

There are three main types of layers of the skin: epidermis, dermis, and subcutaneous layer. The epidermis, the outer layer, contains cells that produce the pigment (color/nuance of the skin), and they protect the immune system.

The dermis, the middle layer, contains connective tissue, capillaries, nerve tissue, and hair follicles. It also contains the sweat glands, and the body oil glands (sebum). The subcutaneous layer is the innermost layer of the skin and contains the large blood vessels, nerves, fat and connective tissues. It regulates body temperature and protects the internal organs and muscles from damaging impacts. It also produces the hormone called leptin which stabilizes the metabolism. Now that we understand how important the skin is for our survival, let’s see what are the negative factors that affect the health of the skin, and therefore, our general health.

Internal negative factors

The internal factors that can influence the health and aspect of your skin are genetics, hormones, and disease such as diabetes. Genes determine our skin type and aging process, so we cannot do much about it, except reduce the factors that would worsen our genes’ predisposition. Genes can influence our cell regeneration and biological aging; they can also determine how our sebum and sweat glands function.

Change of hormones can cause acne, especially during teenage years, or during menstruation in women. Female estrogen decreases after menopause, so the natural moisturizing function of the skin also decreases.

Some grave internal diseases can manifest at the skin level such as diabetes, cancer, and most commonly liver issues - intoxication, or bile malfunctioning. Liver issues manifest either as skin rashes or yellowish pigmentation of the skin. Hence, in many cultures, there is an old mentality that glowing, smooth skin indicates an internal healthy body. What you eat is what you are, and shown on the skin, so healthy, and vitamin-rich diets are a must for healthier skin. Other internal factors that can affect the skin are severe medical treatments such as chemotherapy. There are also viruses that affect the skin by eruption such as varicella and variola viruses.

External negative factors

External negative factors are the most known by people, because we hear about them in TV commercials, and they are highly visible at the skin level. The most common negative external factors for the skin are:

• Sunburn/UV radiation
• Excessive spray or artificial tan
• Drastic change in temperature
• Chemical products
• Excessive washing
• Smoking

Common skin conditions

Depressed because of acne, or depigmentation? You should know that acne and depigmentation are one of the most common skin conditions. Acne affects more than 50 million Americans annually, according to American Academy of Dermatology Association statistics. Atopic dermatitis will affect 1 in 10 people during their lifetime. 50 million men and 30 million women are affected by hair loss, according to Medline Plus, National Library of Medicine. Rosacea or redness of facial skin affects up to 16 million Americans, mostly over the age of 30. Vitiligo, another very common disease, manifesting as depigmentation or white patches on the skin surface, affects over 70 million people globally. All these skin conditions are often related to external negative factors and improper nutritional care.  

The skin is a sensitive and complex organ that requires intensive care. It’s a wonderful part of our body and it is hiding even more miracles.

10 Bizarre Things You Should Know About Your Skin

1. It renews itself every 28 days;
2. Approximately 50% of the dust in your home is dead skin;
3. Body hair growth rate is 2 to 6 years;
4. The thickest skin is on the sole of your feet;
5. The thinnest skin is on the eyelids;
6. We lose around 20 - 100 hairs daily;
7. Scars don’t have hair and sweat glands;
8. Sweat doesn’t smell, but the bacteria in it does.
9. The skin has its own 1000 species of bacteria;
10. Babies develop their skin tone in 6 months.

The human body deserves care and respect, including the skin. This means that we need to be careful about what we eat and what we expose ourselves to, from a stressful environment to weather conditions. Don’t forget that health care is a modus vivendi.

Experts Call It "The Holy Grail Of Self Sufficiency"

It's right here folks:

>> LINK &lt;<

-> 1500 duck and chicken eggs
-> 12,500 quail eggs
-> 210 lbs of duck meat
-> 230 lbs of chicken meat
-> 175 lbs of rabbit meat
-> 120 lbs of juicy tomatoes
-> 30 lbs of bell peppers
-> 110 lbs of cucumbers

...with a crazy "home made" automated micro farm in his backyard.

Guess what? Most of the time he was on holiday and still got these results.

Agriculture experts are ashamed that they never thought of this before...

It's right here >> LINK &lt;<

What's funny about this invention is that it runs almost on autopilot... following the nature principles... one element feeding another... and in the end they all feed the guy.

I swear I couldn't sleep for two nights when I saw this:

>> LINK &lt;<

Best of luck and happy eating!

What Happens When You Take Expired Medications

Watch this video

No country in the world has had to use more expired medication than Venezuela.

What Happens When You Take Expired Medications

Doctors over there were able to see this firsthand, and it’s almost guaranteed to shock you to the core. They also determined exactly what medicines people need to stockpile and the DIY procedures that can save lives during dark times.
Their ingenious methods are all saved inside The Home Doctor: Practical Medicine for Every Household.

This is a massive 300-page medical guide for the layman, with color pictures and complete step-by-step instructions that will help you treat the most common ailments at home, or improve your odds while waiting for an ambulance to arrive.

Keto Diet Plan: Say Yes to Fitness and No to Fat

The Keto diet is one of the best diet plans that has gained immense popularity in a short span of time when it comes to fat loss. Here, we will dive into it to know more and explore its benefits and how to measure Ketones. Keep yourself intrigued and find something way more interesting about this diet.

Being Health-wise conscious is something new the world learned in this time of uncertainty. All because of the COVID-19 pandemic. But with COVID-19 another big health issue emerged: obesity due to home quarantine people learned a new snacking habit which leads to fat. The Keto diet is one of the best diet plans that has gained immense popularity in a short span of time when it comes to fat loss. Here, we will dive into it to know more and explore its benefits and how to measure Ketones. Keep yourself intrigued and find something way more interesting about this diet.

Ketogenic Diet

Keto Diet is something very interesting that has gained more popularity around the globe after the world has witnessed the horror of COVID-19. This disease has made everyone more conscious about their health and wellbeing. Staying fit and building up good immunity are a vital aspect to fight this ailment. And Keto diet is absolutely a great way to manage good fitness and immunity at once.

Keto Diet simply means a low carb diet that you can say like the Atkins diet. The whole idea behind this diet is to gain as much as calories possible from protein and fat compared to carbohydrates. The use and mentioning of this diet have been there for a long time and are most commonly used to control diabetes. There was some research done on this diet that proved it as an effective treatment for epilepsy in children in whom medication was ineffective. This diet has also been used for dealing with other health conditions like polycystic ovary syndrome and cancer. All carb restrictions are done to get access to the state of ketosis. A metabolic state in which your body uses the fat for fuel instead of carbs. To achieve this state this diet significantly reduces your carb intake which limits the body's supply of glucose; which is considered to be the main source of energy for cells. There are some general estimates like limiting carb consumption to around 20 to 50 grams per day to achieve the state of ketosis.

Types of Keto Diets to Follow

As per our research, there are several versions of the Ketogenic diet for you to follow. We have mentioned some of the most commonly followed diets, have a look:

• High Protein Ketogenic Diet: This diet is for someone high in protein intake. The ratio of this diet goes something like 35% protein, 5% carbs and 60% fat.
• Standard Ketogenic Diet: This is an effective and most commonly used diet plan. It includes a very low carb, high fat and moderate protein diet. The ratio that it follows is 20% protein, 10% carbs and 70% fat.
• Cyclical Ketogenic Diet: A unique diet that includes alternate days like 5 Ketogenic days and 2 high carb days.
• Targeted Ketogenic Diet: It is another quality diet plan that allows you to add carbs around workouts.

How Does the Whole Mechanism of Ketosis Work?

When your body's carbs intake per day is reduced to 50 grams. Then your body will eventually get empty on fuel. This takes typically 3 to 4 days to happen. After that, the body starts to break down protein and fat for energy and to achieve weight loss goals. But one thing is for sure the Ketogenic diet is a good example of a short term diet that is focused on weight loss.

People Who Use It

This diet plan is usually pursued by people who want to lose weight or have some specific health conditions like heart diseases, brain diseases and some other illnesses. In some research, it is found that this diet is great to be used by people who have type 1 diabetes.

What to Eat on a Keto Diet?

Certainly, this diet has gained immense popularity all around the globe. But do you ever wonder about the people who follow this diet and what they actually eat? To answer that question we have mentioned some of the most consumed food in a Ketogenic diet for you. Include these foods and say bye to your overweight days:

Eggs

One of the best sources of raw protein in the world. The eggs have made their way to this list due to their rich nutrition values. Each egg contains less than 1 gram of carbs and about 6 grams of protein which make them ideal for the Ketogenic diet. In certain research, they have been shown to trigger hormones that increase the feeling of fullness. The presence of Antioxidants lutein and zeaxanthin also promote good eye health.

Peppers

If you are a lover of spicy food then here's a piece of good news for you. Peppers have made it to the list. There are several varieties of peppers and all of them are appropriate for a ketogenic diet. They are technically considered to be food but treated as vegetables in cooking. The peppers like Jalapenos are used to make appetizers for this diet plan. The other peppers like bell peppers are stuffed to make low carb dishes. They are also considered to be a rich source of vitamin C.

Cheese

We are a little bit confused after adding cheese to the list. And questioned ourselves, are we really talking about Keto diet food products? but it would amaze you that cheese is one of the best Keto diet foods. There are various types of cheese and most of them are very low in carbs and high in fat which make them absolutely fit for the Keto diet. They are high in saturated fat but some research has shown it protects against the risk of heart disease. So you use them to prepare healthy, yummy Keto dishes to satisfy the craving for health and yumminess at once.

Cheese List

• Colby Jack
• Cottage Cheese
• Cream Cheese
• Feta
• Goat Cheese
• Halloumi
• Havarti
• Limburger
• Manchego
• Mascarpone
• Mozzarella
• Muenster
• Parmesan
• Pepper Jack
• Provolone
• Romano
• String Cheese
• Swiss Cheese

Seafood

So, seafood is something pretty great to add to the Keto diet. There are some specific fishes that are absolutely great for this diet like Salmon and other fish, as they are nearly carb-free and rich in potassium, selenium and B vitamins. Some other fishes like Mackerel, Sardines have high omega-3 fats and are considered very helpful for people with lower insulin levels or obesity.

Green Leafy Vegetables

We can't keep away the greens whether you like them or not. They are very essential for Keto since green leafy veggies are extremely low in carbs and rich in minerals, vitamins and antioxidants.

Some veggies that you can include in your diet

• Herbs to Choose: Oregano, Dill, Cilantro, Basil, Lemongrass, Rosemary, Thyme
• Greens For Your Salad: Frisee, Arugula, Baby Spinach, Lettuce
• Green to Cook: Cabbage, Mustard Greens, Kale, Spinach, Bok Choy

Risks Associated with Keto Diet

The aforementioned points are bright and interesting facts about the Keto diet. Let's get some dark out for you. This diet doesn't just have significant health benefits but also leads to some health issues. This diet carries some risks you should be aware of. Some of them are given below:

Stress Out the Kidney

One of the major risks associated with it. High-fat animal foods like eggs, meat and cheese are the staples of the Keto diet. Eating a lot of these foods would stress out your kidney and increase the risk of kidney stones. This would cause your blood and urine to become more acidic.

Constipation or Digestive Issues

As you know Keto diet restricts carbs which make it difficult for you to meet your daily fibre needs. The food products high in fibre but eliminated in this diet are starchy veggies, whole grains and beans, as they provide too many carbs. Continuing this diet for a long time would end you up with digestive issues or constipation. There are some other issues also associated since the gut controls the overall body's wellbeing.

Nutrient Deficiencies

That another big issue comes with this diet as there are several foods being restricted. Especially nutrient-dense ones like fruits, whole grains, and legumes.

Weakening of Bones

Decreasing bone strength is a major issue that occurs with the Keto diet. It is likely due to losses in bone mineral density which occur as your body adapts to ketosis. In some recent findings, it is found that people who follow this diet have the issue of lower bone density compared to the ones who are on a higher carbs diet.

Risk of Chronic Disease and Early Death

Everything works for a definite period of time, the same goes with the Keto diet. If you follow it for a long duration then it would invite some chronic diseases like heart disease or cancer which still remain under research. But there is some evidence which suggests low carb, high fats diets from animal food can lead to poor health outcomes compared to vegetable sources of fat and proteins.

How to Measure Ketones?

Ketones are alternative sources of energy produced by the body under ketosis. As it is important to keep an eye on ketones to avoid the above-mentioned health issues. You can do so using Ketone testing kits and sensors.

Some of the test kits for you to choose from are:

• KetoSens Blood Ketone Monitoring Starter Kit
• KETO-MOJO GK+ Bluetooth Glucose & Ketone Testing Kit

Conclusion

As per our research, we can say that the Ketogenic diet is completely fine to go forward with. This diet has gained good popularity among people with issues like diabetes, obesity and weak metabolism. But if you are an athlete and wish to add muscle strength then we suggest not to follow. Before going with this diet plan first consult with your doctor to get a clear understanding.

Disclaimer

This article about the Keto diet was written only for informational purposes, after doing intense research on different content sources available on both online and offline mediums. The above mentioned products do not prevent, treat or cure any disease. If you have any type of the above-mentioned symptoms; then you should immediately consult with your doctor.

Coffee and weight loss have been debated many times without a finalize agreement but I believe I have all the basics down. Learn how coffee is beneficial for weight loss and healthy living.

Like many topics and issues in the health and weight loss industry I believe drinking coffee for health and weight loss has been left unsettled with a growing controversy every day. People having all kinds of views whether bias or unbiased, has really made this topic difficult to come to a conclusion. So from all my research, studying, and experimenting I believe I have been able to come up with the unbiased truth on the topic drinking coffee for health and weight loss.I would like to start off and put to rest some myths you might of heard that just seem to be used against coffee that have been proven wrong. So let me just quickly clear up these myths.

Basic Myths of Coffee!

First, the caffeine in coffee does not increase the risk of coronary heart disease, type 2 diabetes, liver injury, pancreatic cancer, rheumatoid arthritis, breast cancer incidence, or certain types of cancers. The truth is coffee actually decreases the risks or has absolutely no effect on these health conditions when coffee consumption is taken in moderation.

Second, the argument that declares coffee as a drug because of its drug like qualities like addiction, a stimulant, and mood altering. These things can become a problem without moderation a discipline but coffee being one of the healthiest beverages out there, I would rather have people drinking coffee than soda pops or sugar drinks.

Third, an excess of coffee increases urinary secretion of important minerals such as magnesium, potassium and sodium and uses up a fair amount of vitamin B1. These minerals and vitamins are very important to our body’s health but that is why I like to bring up several tests that have been conducted which should clarify a few things. These test proved that people that drink coffee consume an average of 8 to 14% more minerals and vitamins than people that don’t drink coffee. I don’t know if coffee drinkers eat healthier or what but there mineral and vitamin loss is made up by consumption of food and daily multi-vitamins.

These myths have had an impact on the questions and controversy against coffee being benefial or not for healthy living and weight loss. I must point out that anything in excess is bad for you so when people say coffee is unhealthy, I can most of the time point out ten unhealthier things they do instead of drinking coffee.

Now that we are pasted that, let us focus on the advantages and disadvantages of coffee.

Advantages:

•Coffee is actually one of the healthiest beverages billions of people consume regularly.
• Coffee containing with bitter orange, hydroxycitric acid, and chromium can encourage an increase up to 30% in metabolic rate.
• Coffee with exercise when taking 300mg averages a 20% increase in energy and fatigue while burning fat increased 107% greater than without caffeine.
• Caffeine in coffee keeps our brains alert and receptive of new information.
• Regular consumption of coffee decreases the risk of type II diabetes and many other health risks.

Disadvantages:

• Coffee when consumed in excess can be addictive, stimulate, and a mood charger.
• A large amount of coffee or caffeine consumed all at once can have a negative affect on blood sugar levels that influences fat burning that could change into storing fat.
• Too much coffee over time can stain your teeth.With so many benefits of coffee for health and weight loss it is hard to be worried about the few disadvantages when moderation can solve it all.

Step 1 – Coffee Clean Up

Coffee when consumed straight and by itself it perfect. Having zero calories, zero carbs, and zero fats one can see that it would not hinder weight loss. When adding all that extra sugars, sweeteners, syrups, alcohol and so on just make it a high calorie dessert.Sticking with regular or straight shots of coffee with limiting extras like milk and sweeteners is necessary for achieving healthy living and weight loss.

Step 2 - Coffee in ModerationToo much coffee at one time can affect blood sugar levels so the easy fix is reducing your in take at one time. Spacing out your coffee in take throughout the day would be something to consider and would benefit as an appetite suppressant while reducing chances of increasing blood sugar.Reducing your coffee in take might be a struggle and can possibly cause headaches and constipation but in the end is worth it.

Step 3 – Limit Simple Carbs with Coffee

Avoiding or at least limiting simple carbs while drinking coffee would be wise as coffee can affect blood sugar negatively and adding simple carbs will just encourage an insulin spike.

Step 4 - Exercise

Exercise has so many benefits besides burning calories and suppressing your appetite. Exercise can also help regulate your body’s use of insulin to keep blood sugar down and making coffee have little affect on your body. So make sure you participate in aerobic activities, lift some weights, and keep drinking that coffee and you should achieve weight loss in no time.Don’t let people tell you coffee is a bad drug and should be avoided at all costs. You know the truth that coffee actually has more benefits than negatives, so enjoy your coffee worry free about hindering for diet and weight loss goals.Have a great day and God bless!