If diet and exercise haven’t done much to reduce your pooch, then your hormones especially insulin may be the cause.
Read the article below by ESTHER of Girlshealth.blog.
Fat is an essential part of our diet and is important for good health. There are different types of fat, with some fats being healthier than others, but let us focus on belly fat. Fat stored under the skin is called subcutaneous fat while fat stored in the abdominal cavity and around your organ is […]
In the last few years, chia seeds have taken off as one of the biggest health foods. This is due to chia seeds being affordable with a mild flavor and is highly nutritious. The calorie count of chia seeds is high since they have fiber, protein and omega-3 acids making them a new part of weight loss diets.
Weight Loss Basics
There isn’t a single food, even the nutrient dense ones like chia seeds, which can cause weight loss by itself. Healthy weight loss is achieved by having a healthy balanced diet and as it has recently been discovered; healthy hormonal balance. This is done so the body will tap into the fat stores to get the energy it needs. The amount of calories that you need per day depends on a number of factors like age, height, gender, and activity level. There are a lot of charts online that have guidelines; however, everyone needs a different calorie amount, so you will need to do some work to calculate out the amount of calories you need to take in. But most people will lose about a pound a week by cutting 500 calories from their daily intake.
Chia Seeds for Weight loss
Dietary fiber is what chia seeds are packed with, and they contain about 10 grams of fiber per ounce of chia seeds. This high amount of fiber makes it easier for people to get their daily fiber intake goal, which is 21-38 grams of fiber daily. Harvard Medical School found that eating more fiber helped with weight loss even if no other diet changes are made.
There is evidence that chia seeds alone can help with weight loss. NutriciónHospitalaria published a study in 2014 that looked into the effects of ground chia seeds or chia flour. The study was for 12 weeks. The study found that subjects who ate the ground chia seeds had more weight loss than the other subjects. The ground chia seeds eating subjects also had a small reduction in their waist size. This result suggested that chia seeds can help with the loss of belly fat. At the same time, chia seeds have been found to have no effect on weight loss. An earlier study of chia seeds, in 2009 that was published by Nutrition Research, did not find any benefits for weight loss by eating chia seeds.
If you want to lose weight, chia seeds alone will not help you to shed the pounds. However, adding chia seeds to a weight loss diet can help. Many people eat chia a seed in the morning since they have a high amount of fiber, which helps you feel fuller longer, and helps the body with an energy increase. Chia seeds can be added to other meals if you need more fiber in your diet.
1. Chia seeds also contains essential fatty acids.
This are fatty acids required for biological processes. Essential fatty acids
a. Affect your energy level and endurance during exercise. Essential fatty acid allow the transportation of oxygen through the system thus helping you recover faster.
b. Help stabilize blood sugars
c. Deficiency in essential fatty acid will result in your skin becoming rough, peeling and flaky.
d. Nail and hair strength. Essential fatty acid works with the B vitamin to help hair, skin and nails.
2. Chia seeds contains Omega 3
Chia seeds has more omega 3 than salmon.
3. Chia seeds also contains calcium
It has 5x more calcium than milk.
4. Chia seed has High amounts of fiber
Chia seed contains sufficient amout of vitamin B1, B2 and B3. Chia also has Boron which helps calcium make bones solid.
6. Chia contains Polyunsaturated fatty acids, which increase ionized calcium.
7. Chia is high in protein (1 ounce contains 4.9g)
Ever heard of intermittent fasting? It is a tool, not a diet. It does not tell you what to eat; it is a pattern of eating and not eating. It is not about cutting calories; it is just changing when you eat and when you don’t eat.
Why would you practice this anyway? Because it is one, if not “the” most important factors in weight loss. It triggers two main hormones in your body.
- Growth hormone (GH) which is anti-ageing, and the most powerful fat burning hormone. GH is the hormone which stimulates growth in animal or plant cells. There are six fat burning hormones and growth hormone is the most powerful of all. It protect your muscles, build lean body mass and lose actual fat.
- Insulin hormone is also very powerful even though it almost works counter to the goal of losing weight. It actually will help you store fat. In the presence of insulin you cannot lose weight. It’s such a dominating hormone it will block growth hormone. It is the hormone that makes you fat and give you gut or belly. If someone has a fat gut, all it show is that they have too much insulin.
Intermittent fasting as a tool or technique can really heal insulin resistance. The pancreas is pumping out way too much insulin than you need. What happens is, when you have too much insulin the cell start blocking it and then your body doesn’t get the return communication. Dr Eric Berg gives an analogy that it is like talking to your child and they have ear plugs on. You are going to increase your volume because a person is ignoring you, but they’ll not hear you. There is no two-way communication. So if the pancreas doesn’t have the feedback that the insulin is connecting, it sends more insulin through the channel. So you have a situation where, you have resistance of insulin. It is not working. That is you have low insulin in the cell, but then you have high amounts of insulin in other places which is very destructive, causes pre-diabetes and creates lots of problems.
So when it comes to intermittent fasting you start where you are at and then gradually transition over times. There are different levels of intermittent fasting from no intermittent fasting to some serious fat burning.
So let us start with five meals a day or six meals a day e.g. breakfast, snack, lunch, snack, dinner, and snack. The principal of intermittent fasting hormonally is that every time you eat you spike insulin. Many of us thought that only when you eat carbohydrates is when you spike insulin. That’s not the case. Eating in general will increase insulin regardless of what you eat even a snack, even if it is healthy. So we have a situation where this person is spiking insulin all day long. Our bodies are not designed to eat and graze all day long.
The goal is to switch to 3 meals a day and no snacks. The secret to go from one meal to next without being hungry, involves eating more fat.
To take the fasting to the next level and burn even more fat, Dr Berg suggests a pattern of 16 hours of fasting and 8 hours window of eating (16:8).
Example If you wake up in the morning and you are not hungry, well, don’t eat. Wait until you’re hungry. The ideal situation is to go 4 hours from when you wake up, before you eat the first meal. Say you get up at 6 am, you wait until 10 am before you get your breakfast. So that means that your last meal is going to be at 6 pm later that day. That is eight-hour 3 meals eating window.
Note: The real power of intermittent fasting, is through the night and in the morning. During that period, you have uninterrupted and major fat burning.
To take it further to the next level of serious fat burning, you need to adjust two meals. This is where you have a 20 hours fasting window and 4 hours of eating (20:4). Say you wake up at 6 am, wait until say 12 noon to have the first meal. Then take the next meal four hours later. Here you have a 4 hours eating window and 20 hours of serious fat burning.
Combine exercise particularly high intense interval training with intermittent fasting and the results will be awesome.
The gradual transition from one pattern of eating to the next takes time and dedication to the process. This transition from five meals to three meals could take you three weeks, but three meals to two meals could take a month or two or even three months before you get to this point or even longer.
This information, I learnt from Dr Eric Berg. He is a chiropractor who specializes in weight loss through nutritional and natural methods.
Below Dr Eric Berg talking about acceptable liquids with intermittent fasting
Insomnia is a sleep disorder where a person suffering from it finds it difficult to fall and or stay asleep. It is very frustrating when you’re tired and you can’t sleep.
Having plants in your home could be little unconventional way of dealing with insomnia. However, there are some potential health benefit of adding some plants to your decor. The following plants have been found to reduce anxiety and promote relaxation and thus improve your quality of sleep and ultimately your life.
White jasmine is known for its characteristic fragrance of its flower. It also has a natural healing property. Jasmine essential oil is one of the most expensive oils because it is believed to help reduce anxiety and improve your mood.
White Jasmine flowers in your bedroom, will blossom at night and release a scent that has shown to promote more restful sleep, decrease anxiety and improve mental performance.
English ivy is native to most of Europe and western Asia and it is a clinging evergreen vine.
This plant, when alive in your home has multiple health benefits. Studies have found that English ivy reduces airborne mould particles and its vine is good at taking toxins from the air while releasing healthy and essential oxygen. A blend of those benefit are clear factors for a good sleep.
Lavender has been widely accepted and used for many years. It has properties that promote relaxation and sooth the nervous system. Lavender oil may be used on your pillow or in a diffuser to help you sleep.
Alternatively you can put the whole lavender plant in your room. It has a floral fragrance and is very soothing and relaxing, which makes it invaluable for all types of stress-related conditions, such as insomnia.
With all the widely known and publicised benefits of Aloe Vera plant, few seem to know that sleep deprivation can be combated with it as well. Recent studies have found that Aloe Vera releases large amount of oxygen which improves air quality. When Aloe Vera plant is put in the bedroom, it will improves quality of air as well as making breathing easier.
This native to tropical West Africa. An evergreen perennial plant. It has stiff leaves that grow vertically.
This a great decorative plant that seems to carry a lot of night benefits. Researches have found that this plant releases more oxygen at night than during the day. Obviously as we earlier indicated, oxygen improves the quality of air hence making breathing easier.
Consider adding any or a combination of the above mentioned plants in your home and you will certainly notice a major improvement in your sleep.
The Aloe Vera has been used as a cure for many years. Its juice is a thick gooey juice made from its leaf. It is very easy to use as it can be mixed into smoothies and shakes. Here are its numerous health benefits:
- Maintains Alkalinity
A body with high acid level will be full of disease because illness will grow quickly. To keep body healthy, consume alkaline food and drinks like Aloe Vera juice.
Aloe Vera is full of water so it keeps you from dehydration and this forces bad bacteria out. It also fills your body with nutrients that help your organs function properly. Take it after exercise to get rid of the lactic acid that builds up during exercise.
- Improves Liver function
It is full of water and phytonutrients. This is exactly what the liver needs to function well. The liver cleans bacteria out of the body and it should stay healthy.
- Cures constipation
Aloe Vera juice fills your intestines with water and this is useful in peristalsis as it helps you pass stool normally. Aloe Vera juice helps keep the bacteria in your intestines at a normal level so it relieves constipation. Take it daily for relief.
- Clear skin of acne
This wonder juice can also stop acne from coming about in addition to other skin problems like psoriasis and dermatitis as it is full of antioxidants and vitamins that are helpful to your skin. It guards your skin from ultra violet (UV) radiation, treats sun burn and soothes skin irritation.
- Nutritious boost
Aloe Vera juice is packed with vitamins and minerals like vitamin B, C, E and Folic Acid so drink it and enjoy the benefits of all of them. Amazingly, it also contains vitamin B-12. Lots of nutrients guard you against disease.
- Reliefs heartburn
Drinking Aloe Vera juice helps ease heartburn as it helps control the acid flow in your stomach, fighting Gastric Ulcers so they don’t get bigger.
- Digestive benefits
Aloe Vera has enzymes that break down sugar and fats. To get all the nutrients from your food, your digestive system must work properly so it’s important to keep it healthy. It also eases soreness in the intestines and stomach, relieves irritable bowel syndrome and other swelling disorders of the intestines.
- Dental health and hygiene
Aloe Vera juice when used as a dental floss works better than two leading toothpaste brands according to the Journal of Applied Oral Science.
- Power body builder
Amino-acids are our bodies building blocks and eight (8) of these that cannot be made by the body are found in the Aloe. So to build that strong body, take Aloe juice daily. It will also increase your energy levels and cleanse your body.
- Source of trace minerals and natural vitamins
It contains a wealth of trace minerals like Calcium, Sodium, Iron, Potassium, Chromium, Magnesium, Manganese, Copper and Zinc. It also contains Vitamins A, B1, B2, B6, B12, C and E together with Folic Acid and Niacin. You can use all these as health supplements.
Three fourths of our body is made up of water. Depending on factors like location, individual’s body fat index (BMI), age and gender, the average human is between 55 and 65 percent water. Water in our body works to cushion and lubricate joints, regulate temperature and nourish the brain and spinal cord. Water is also an essential component of our blood. Check this facts;
- Adult brain and blood is almost 75% water
- Lungs are 83% water
- Seemingly dry bones are 31% water
We lose this water however, whenever we sweat, while eating, breathing and so on. Some studies indicate that we lose 2 to 3 liters of water each day. Craving water means you are dehydrated and you need water. If you don’t drink sufficient amount of water in relation to your body mass index, age, gender and location, you will face the following dire consequences:-
- You ruin your overall health-
Increased dehydration can cause notable drops in energy, skin moisture and even blood pressure. Taking sufficient amounts of water encourages reduced stress of kidney stones, bowel and urinary tract cancer and reduced risk of heart attack.
- Concentration is reduced-
A dehydrated brain works harder to accomplish the same amount as a normal brain. Worse still, a dehydrated brain has been noted to temporarily shrink. A general cognitive impairment is caused by lack of sufficient water. Brains of teenagers who don’t take sufficient amount of water are constantly strained as they use most of the brain for studying and solving problems.
- You end up eating more
People who drink water before meals eat less getting up to 70 % less calories while those who do not take water eat more ending up with more calories.
- Wrinkles appear-
Lack of adequate amount of water causes imbalance in our skin moisture. Constant body hydration through taking water restores skin, reduces small wrinkles and gives your skin healthy appearance. If you don’t take appropriate amount of water, wrinkles appear.
- Bad mood-
Increased dehydration can cause drops in energy and mood. Mood and attitude are intertwined and as we know they are the building blocks of our daily accomplishments. Have a bad mood and attitude and boy you will wonder why the day is too long.
If you do not take water before exercise as an example you may feel tired, nervous and irritable.
- Slow metabolism-
If the body has insufficient fluid, it will use less calories while at rest. The opposite is true; when the body has enough fluid, it will use up more calories while at rest. Your metabolism is the result of all the processes in your body working together to create the energy that keeps you going. Many other factors like body size, muscle mass, age, gender and may be genes all play a role in determining your metabolic rate. When our body is sufficiently hydrated we have faster metabolism.
After learning the dangers of not taking enough water, you should ask yourself ’HOW MUCH WATER IS ENOUGH?’ and ARE YOU DRINKING THE RIGHT WATER?
Many of us don’t realize how amazingly beneficial an avocado is! It is a source of useful vegetable oils and vitamins and a ripe one can be cooked as a salad making a delicious treat for your family.
This unique type of fruit is loaded with heart healthy fats. The largest percentage of that fat in an avocado is monounsaturated oleic acid, a “heart healthy” fatty acid.
The following are 12 amazing benefits and reasons to love avocado:
- Avocado protects eyesight
It contains carotenoids that protect your eyesight and maintain your vision as long as possible. Eat an avocado daily to protect your eyes for years to come.
- They help reduce cholesterol
Avocado helps reduce the level of harmful cholesterol (LDL) because it contains multiple elements including folate and vitamin A that also help prevent the risk of heart disease.
Research has shown that avocado helps increase the good cholesterol (HDL) that removes harmful bad cholesterol.
- Maintains normal pressure level
Avocado contains high amounts of magnesium and potassium that help to lower blood pressure. Actually it has much more magnesium and potassium than bananas and kiwi fruit.
- It prevents Hepatitis
It greatly protects the liver because it has Vitamin C and Vitamin E that prevent Hepatitis and reduce the risk of cancerous tumors in the liver.
- Prevents the risk of cancer
Avocado is rich in Vitamin E, Vitamin A, Lutein, normal and saturated fats and retinoic acid which are all very essential in avoiding and treating breast cancer. Avocado extract has also been shown to inhibit the growth of prostate cancer cells.
- It is food for the brain
Eat avocados every day to keep your brain healthy into old age. It increases blood circulation, protecting blood vessels and its cognitive ability. Good blood supply leads to improved memory, mood and increased efficiency.
- Weight loss
Avocado helps to lose weight because it contains long chain fat and has a high caloric index. Furthermore, avocado is high in fiber that makes you feel full and you end up losing the annoying extra kilos because of eating less.
- It strengthens the immune system
Avocados are very rich in fiber and Vitamin C. These two help to increase your immunity. One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.
- Avocado cleanses the body
It contains Glutathione which helps to get rid of toxins and harmful compounds in your body.
- It keeps you young
Avocado is rich in Vitamin A and D which smoothen wrinkles on the skin, reduce size of inflamed lesions that is acne and maintain skin elasticity.
- Helps fight women-related diseases
Large amounts of vitamins and minerals contained in avocado have beneficial effects on many female organs. They can protect your un-born baby and folic acid reduces the risk of birth defects.
- Avocado has a stimulating effect
It affects the functionality of the reproductive system by strengthening and initiating sexual performance in both men and women.
So go on and make it a habit to include an avocado every day in your diet to enjoy these amazing benefits.
Metabolism; chemical processes that occur within a living organism in order to maintain life. That is all chemical processes that go on continuously inside your body to keep all the organs functioning normally.
Below are four top secrets that may help you naturally boost your metabolism making you lose more weight, burn more fat and look leaner. You will notice improvements in your metabolism almost immediately and notice you are looking leaner and fit.
Consume diet that is high in protein, healthy fats, and fiber
Taking a diet that is high in protein, healthy fats, and fiber really helps.
Wild-caught protein like wild-caught salmon, grass-fed beef, organic chicken and turkey, whey protein powder or sprouted pea protein powder are some of the best. This protein will support fat loss and building lean muscle tissue to support metabolism.
Furthermore, get healthy fats in your diet. Make sure you consume medium chain fats like coconut oil, short chain fats like ghee and organic butter together with long chain fats like avocado fat. This combination will greatly boost your metabolism.
Consuming high fiber foods that include fruits, vegetables, nuts and seeds for example chia seeds, flax seed, walnuts, almonds and berries. All these will support fat loss, keep you feeling fuller for longer and slow down absorption of sugar. This greatly helps you to improve and boost your metabolism.
It is important to reducing the overall sugar consumption.
Reduce stress levels
Emotional stress and lack of sleep increase production of cortisol the stress hormone. That will make your hormones to start working against you for fat loss instead of helping you to lose weight. Make sure you get good sleep and reduce emotional stress.
Burst exercises cardio
Change your exercises from long distance cardio to burst training cardio. This means exercising like a sprinter rather than a marathon runner. According to recent studies, burst training alone helps the body burn 9 times more body fat. When burst training is combined with weight training your body will burn 10 times more body fat.
Burst training, also known as high intensity or interval training greatly increases your metabolism. This consequently makes your body produce more growth hormone also known as the anti-aging hormone slowing down your aging process. Long distance cardio makes your body produce more cortisol making you age faster and slows down your metabolism. Burst training is therefore very effective in boosting your metabolism.
Increase muscle mass.
The lower your muscle mass, the slower your metabolism. With less muscle and a slower metabolism, it then becomes a lot easier to put body fat on.
Muscle cells require more energy to maintain than fat cells, so people with a higher muscle to fat ratio tend to have a higher basal metabolic rate (BMR). Muscle tissue burns more calories than fat tissue, so increasing in your muscle mass will help improve metabolism hence you lose weight.
Hey who knows how powerful the mind is. This piece of equipment that nature gave us free and clear has intrigued me for some time now. I come across some good work by Jeremy Bennett and I learnt a lot about the mind. It is estimated that the mind can perform ten quadrillion operations per […]
Regularly drinking hot or warm water can provide many health benefits to our body. Some of the benefit including reduction of metabolic waste, improving digestive power and building up the immune system. Below I outline TEN reasons why you should create a routine of drinking a glass of hot water at the beginning of the day on an empty stomach and also at the end of your day before bedtime and anytime during the day.
- Hot or warm water helps alleviate pain. Headache and menstrual pain will be a thing of the past if you take hot water regularly. The heat has a soothing effect on abdominal muscles providing relief for muscle spasms and cramps.
2. It cleanses the digestive system. A warm cup of water taken in the morning cleanses the body by flushing out toxins. Hot water breaks down food in the stomach keeping the digestive system on track.
3. Healthy hair. Drinking warm or hot water gives you shiny and soft hair by energizing nerve endings in the hair roots making them more active. This leads to natural vitality and keeps your hair healthy.
4. Healthy skin. Consumption of hot water keeps your body warm and hydrated. It is a remedy for dry and flaky skin. It also maintains a healthy skin as it improves blood circulation throughout the body giving you that beautiful rosy complexion.
5. Improving blood circulation. Drinking hot or warm water helps eliminate accumulating deposits in your nervous system, enhancing blood circulation and flushing out toxins that could be circulating throughout the body.
6. Prevents premature aging. Drinking warm water cleanses the body from toxins that lead to faster aging. This is by repairing skin cells to increase elasticity.
7. Relieves constipation. A glass of hot or warm water taken in the morning on an empty stomach improves bowel movement. This is by breaking down food particles and increasing hydration to prevent constipation.
8. Remedy for cough and cold. Drinking hot or warm water reduces throat pain. Warm water is also an effective expectorant.
9. Weight loss. Hot water helps break down fat deposits from the body leading to weight loss. Have a glass of hot or warm water with either lemon or honey after every meal.
10. Prevents pimples and acne. Drinking hot or warm water deep cleanses the body eliminating the root causes of acne-related infections.