Eggless Cheese Cake

The key to a good cake is that all ingredients has to be in room temperature. My kids loved every bit of it. When I went on a diet my consultant advised to eat Cheese cake if I want to have any dessert.. Don't ask me whether it is healthy or not.. I am not sure about that.. but for sure this has less sugar and oil than other cakes


 

Ingredients:

Graham Crackers Crumbs / Digestive biscuit crumbs - 1.75 cups (I have used digestive crumbs)
Melted butter - 1/4 cup

For Filling

Cream cheese - 500g
Sour Cream - 250g
Sugar - 1 cup
Vanilla essence - 1 teaspoon
Sea Salt - a pinch
Corn Starch or Potato Starch - 2 tablespoon
Lemon Juice - 1/2 teaspoon



For Crust

Take the digestive and make a crumbs. Melt the butter Mix in melted butter and crumbs and Pour mixture into a baking pan. I have used spring-form pan.


Press the mixture down to make a smooth base. Pre heat the oven and bake the crust for 8 mins. Let it cool down completely

For Cheese Cake
Make sure all ingredients under for filling is in room temperature. Add all the ingredients in the broad vessel. Using hand held beater or batter mixer whip it o the smooth batter


Pour this over the crust


Pre heat the oven at 180 degree C and Bake the case for 60 mins. Let it cool down in the oven for 10 mins. And refrigerate it for min 2 hours or over night


Enjoy

Pineapple Coconut Milk Smoothie

I saw this recipe at Yummylife. I never tried the smoothie with the combination of coconut milk and Greek yogurt. So when I saw this I was very tempted. So I have decided to give it a try.

Ingredients:

Quick cooking oats - 1/4 cup (I have used Quaker oats)
Chia seeds - 1-1/2 teaspoons
Coconut Milk - 1 cup ( I have used home made.)
Greek Yogurt - 1/4 cup
Pineapple chunks - 1 cup (frozen works too. I have used fresh)
Sugar - 2 teaspoons (Optional. Adjust to pineapple sweetness)


Add oats,pineapple, Sugar if using and chia seeds to blender / food processor. Blend to smooth paste. Add yogurt, Coconut milk and whip to desired smoothness.


I had it immediately but the recipe called for 4 hours or overnight refrigeration.
Shake before drinking.
 
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Blueberry Almond Butter Smoothie

My blender has been getting lots of uses the past couple of months (I'm secretly waiting for my blender to break down so I can have an excuse to buy a Vitamix). Green smoothies are a regular drink at my place but I've been on the hunt for more smoothie recipes. After searching the web for one that spoke to me, I decided to give this blueberry almond butter smoothie a go. I mean I love blueberries, am a fan of almond butter (specifically Justin's Almond Butter), and Martha Stewart's recipes so this seemed like a no brainer.


But I had one small problem with this recipe which involved the 2 cups of water the recipe called for. I had an inkling that this might make the smoothie taste a bit bland....and I was right. I mean I'm all about healthy food but it had better taste good or else it won't go past my lips (just ask my mom for relatable stories). After experimenting for a bit, I concluded that substituting with 1 cup of (sweetened) almond milk instead yielded just the right amount of sweetness for me. 

This smoothie is great for breakfast or a mid afternoon snack which is what I've been drinking it for. I've been trying to be a bit more health conscious lately and making sure I get my fruits and veggies....but don't expect this blog to turn into a healthy food blog anytime soon. I still love my bacon.

Have a great weekend. 

Ingredients (Adapted from www.wholeliving.com)
  • 1 ripe banana
  • 1 1/2 cups frozen blueberries (6 oz.)
  • 1 tablespoon lemon juice
  • 3 tablespoons almond butter
  • 2 tablespoons flaxseeds
  • 3 dates (Medjool or Deglet), pitted
  • 2 cups water (I used 1 cup water and 1 cup almond milk)

Procedure
Combine all ingredients in a blender, and blend until smooth

Banana-Walnut Bliss

Get energized for a workout with this banana smoothie. According to research published in the online scientific journal PLoS One, consuming a banana during a workout is as beneficial as a sports drink. Plus, bananas provide antioxidants, potassium and other nutritional benefits.

pre workout smoothie
Banana-Walnut Bliss
Servings
2servings
Ingredients
  • 2 cups skim milk
  • 1 large banana
  • 1 tbsp honey
  • 1/4 tsp vanilla extract
  •  handful walnut pieces (or 7 halves)
Servings: servings
Units:
  • Course Breakfast, Brunch, Snacks
  • Cuisine Breakfast, Desserts & Drinks
Instructions
  1. Blend all ingredients together.
Recipe Notes
Per serving: 227 calories, 10 g protein, 5 g fat (1 g saturated fat), 37 g carbohydrates, 2 g fibre, 5 mg cholesterol, 130 mg sodium

The Best Substances To Consume Before Exercise

Caffeinated Drink




Increase your workout duration and fat-burning potential by adding caffeine to your pre-workout routine. Drinking certain caffeinated drinks may help boost the effectiveness of your workout as well as relieve exercise-induced pain. Coffee and green tea may be among the best substances to consume before you hit the gym.

Benefits

Caffeine manipulates your body in several ways that improve your workout. Caffeine increases the amount of fat your body uses for energy production during your workout. In fact, according to Dr. Michael Colgan, author of "Optimum Sports Nutrition," your fat burn can increase by 100 percent if you take in caffeine before exercising. Increasing your fat burn not only helps you lose weight, but also increases the time it takes for your body to reach fatigue from exercise. In addition, caffeine intake can decrease muscular pain associated with exercise. Caffeine can also improve activity performance by increasing the forcefulness of your muscular contractions. This is especially significant for someone training in an explosive speed and power sport such as weightlifting or shot-putting.

Coffee


According to Dr. Michael Colgan, coffee is a better way to get caffeine over taking caffeine pills. Colgan recommends a strong brew known as Coffea arabica, including beans from Guatemala, Columbia or Kenya. Arabica beans are bit more expensive, but are easier on your gastrointestinal tract. Choose these types of beans over those known as Coffea robusta, as these can become sour and cause havoc on the gut.

Green Tea


Caffeine-containing green tea may also be a beneficial drink to consume before exercising. Green tea not only contains beneficial caffeine, but also catechins, a type of antioxidant. A study published in the "Journal of Nutrition" in 2009 found that those consuming green tea, as compared with subjects consuming caffeine only, lost more weight with exercise. Over 12 weeks, those drinking green tea lost 2.4 more pounds and lost more of it from the abdominal area. The green tea drinkers also experienced more significant changes in triglyceride levels.

Factors

Your tolerance to caffeine as well as when you take it can affect how well it works for your workout. Caffeine is best used as a boost to your performance or endurance during a competition or big event. Abstaining from caffeine before your event can help increase its effect on your body. Consume caffeine up to three hours before the competition starts as its effects should last for hours. Be aware that caffeine can be a diuretic, resulting in water lost, which puts you at risk for dehydration. Consume extra fluids before, during and after your workout.




Overnight Oats

The key to perfect overnight oats is the ratio of liquid to oats; watery oats are no good, nor are super hard oats. After much trial and error, I have come up with a fool-proof ratio of oats to liquid and chia seeds to liquid, and it is as follows:
Twice as much liquid as oats
¼ cup liquid per 1 tbsp of chia seed
1 tbsp chia seed per serving



Muesli, overnight oats, no cook oats, refrigerator oats, so many names for this simple meal.



Please keep in mind that I prefer my oatmeal on the chunky and chewy side. Add a wee more liquid (like one to two tablespoons) if you like more fluid oatmeal.



I often prepare this when I need a filling breakfast, even lunch, for a meal that will keep me full for hours. Although small in volume, one serving of these oats is big in nutrients. Both chia and oats are high in fibre and protein, which are two nutrients that digest slowly. Therefore, keeping you feeling fuller for longer without all that tummy bloating business. This recipe is also extremely quick to prepare; you’ll be done making tomorrow’s breakfast or lunch in under 5 minutes! Breakfast will be waiting patiently in the fridge, all ready to go the next morning. Overnight oats are the ideal meal for those mornings when you’re stressed for time, or those on-the-go lunch hours.



Traditionally in Switzerland, this breakfast dish is flavoured with fresh and/or dried fruits, but today I will be sharing my decadent version, blurring the lines between breakfast and dessert. Because in my mind, the two are practically the same thing. Cake for breakfast? Done that so many times. No shame.



This combination of maple syrup, pecans, peanut butter, and bananas is so addicting! It’s also a rather long name, so let’s just shorten it to Maple PPBB, shall we? These flavours pair so perfectly with each other, it makes it difficult for me to even consider trying something else. Rich, spicy, sweet, and crunchy all at the same time. Yummmm~



Aw yeah, drizzle on that maple syrup. The real stuff please. None of that nasty “naturally flavoured” stuff.



Since learning about the “melted banana trick” from Chocolate Covered Katie, I’ve been using it as a natural sweetener in both my hot and cold oatmeal. Never looked back since. I refuse to prepare oatmeal if there aren’t any ripe bananas in the house.



When I was doing this photo shoot, my mom actually asked me why I didn’t pick a nicer banana to photograph. She was talking about the just-turned-yellow bananas we just got. In my eyes, a super spotty banana is most beautiful. I can physically see how sweet and delicious it’s going to be. -Drools-



A tip especially for cold oatmeal, melt the peanut butter with the banana; it makes mixing it all in a whole lot easier!



All that’s left to do is stir it up and dig in! (And get the recipe)

MAPLE PPBB OVERNIGHT OATS

Serves: 1

The perfect grab-and-go breakfast that can be prepared the night before. Naturally sweetened with ripe banana and maple syrup, and flavoured with peanut butter and crunchy pecans, this is my all-time favourite combination!

INGREDIENTS
¼ cup oats (I prefer old-fashioned, but quick cook works fine)
1 tbsp chia seeds
1 tsp cinnamon
¾ cup unsweetened almond milk
A splash of vanilla
½ ripe banana, sliced
1 tbsp natural peanut butter
1 tsp maple syrup
A small handful of pecans, toasted*

INSTRUCTIONS
In a small bowl or jar, combine oats, chia seeds, cinnamon, almond milk, and vanilla. Cover and chill in refrigerator overnight, at least 8 hours.
Before serving, microwave sliced bananas and peanut butter in a small microwave-safe bowl for 20 seconds, or until bananas are soft and peanut butter is melted. Add to chilled oats.
Drizzle in maple syrup and top with pecans; stir until combined. Enjoy!

NOTES
*To toasted pecans: Spread pecans in a single layer on a baking sheet. Bake at 350⁰F for 7 to 8 minutes until fragrant. Keep a close eye on it as pecans will turn from perfectly toasted to burnt in seconds!

Simple Formula For Livin

Live beneath your means.
Return everything you borrow.
Stop blaming other people.
Admit it when you make mistake.
Give clothes not worn to charity.
Do something nice and try not to get caught.
Listen more; talk less.
Every day take a 30 minute walk.
Strive for excellence, not perfection.
Be on time. Don’t make excuses.
Be kind to unkind people.
Let someone cut ahead of you in line.
Take time to be alone.

Cultivate good manners.
Be humble.
Realize and accept that life isn’t fair.
Know when to keep your mouth shut.
Go an entire day without criticizing anyone.
Learn from the past. Plan for the future.
Live in the present.
Don’t sweat the small stuff.
It’s all small stuff.

If You Placed A Cotton Sphere With VapoRub in Your Ear All Night

Right here's The Surprising Result

If there is something that a lot of households throughout the world share, it is the fact that they consist of on or an additional variation of the renowned Vicks VapoRub, an item which has ended up being unbelievably popular many thanks to its lot of benefits.


This mint-scented lotion has 3 cornerstones, camphor, eucalyptus oil as well as menthol. It does wonders when it involves dealing with also the most difficult and chronic coughs and also blockages. But not many people know the lesser known conditions that VapoRub can help deal with, that not also traditional non-prescription medication can not. Yes, we are talking about concerns that lots of people assumed there was no option to.

8 Wellness Issues You Had No Suggestion Might Be Treated With Vicks VapoRub

Earaches

Earache is a condition which normally stems as an outcome of an infection or a common cold, and many people report feeling unbearable feeling of worry and pain, which left them incapable to even drop off to sleep. And considering that many medicines have been shown inefficient in the treatment, people attempted utilizing VapoRub, and voila-- it worked like magic. All you have to do Is scrub a few of the cream on a cotton sphere, place it in the ear as well as let it rest overnight.

2. Fractured Heels

This is an usual trouble that has lots of thinking it will last a lifetime. Nevertheless, one technique disagrees, which technique is the one including Vicks VapoRub. To treat cracked heels, basically a few of the cream at night and massage therapy it on the heels. When you wake up in the early morning, rinse your heels with warm water and scrub with a pumice rock.

3. Toe nail Fungus

If you are struggling with an infection such as toenail fungi, simply placed a few of the cream 2-3 times each day for a few weeks and months up until the trouble disappears.

4. Push back Insects

While we human beings discover the scent of menthol rejuvenating and irresistible, pests as well as insects can not state the same point. Rubbing a few of the lotion on locations where you see insect task, or around your residence for avoidance, will have the bugs and pests never ever appearing around your residence once more.

5. Keep Pets at Bay

The exact same approach can be made use of for animals, as they won't risk damages, scrape or get on furnishings or doors if you spread out several of the lotion around.

6. Migraines

The VapoRub can swiftly relieve a frustration. All you need to do is put several of the lotion under your nose, take deep breathes, and allow the mix of three unbelievable ingredients function their natural magic.

7. Muscular tissue Pains

If you experience any kind of discomfort in your muscular tissues, just rub the area with the lotion, before wrapping it in a completely dry, warm towel.

8. Heal Minor Cuts as well as Swellings

If you happen to have some contusions or small cuts, you can assist increase the recovery process with the aid of this fantastic lotion, nonetheless, don't utilize it on open wounds as well as harmed skin. If you have bruises nevertheless, put a slim layer of this item on your skin.

Should You Eat Before Workout?

When you work out while fasting, it basically compels your body to drop fat, as your body's fat burning processes are managed by your sympathetic nerves (SNS), and your SNS is activated by workout and absence of food


Exercise and fasting with each other also produces intense increases in oxidative anxiety, which actually benefits your muscle mass
You can get a number of the same benefits of fasting as well as exercise by working out first thing in the morning, prior to morning meal when your belly is vacant
If your workout includes hefty lifting, it's important to consume within thirty minutes after your workout, and your dish must include fast-assimilating healthy protein

It's long been said that you should prevent eating quickly before exercise as it can cause a spike in blood sugar level followed by a decrease that can harm your performance.

The New York Times lately included a write-up busting this physical fitness conviction as a misconception, as more recent study shows that eating before a workout does not necessarily influence efficiency.1.

The author mentioned one research, specifically, in which cyclists who consumed sugary beverages prior to a workout had the ability to complete a difficult 20-minute flight without any troubles.2 It was additionally kept in mind that research study has actually shown consuming conveniently absorbable carbohydrates before exercise might enable you to exercise longer.

That stated, there's actually lots of study, as well as reason, that strongly sustains missing eating prior to exercise ... specifically if you're interested in optimizing your fat-burning potential.


Why Exercising While Fasting Is Beneficial.

If you're already devoting the time to exercising, you're probably interested in making the most of that time and also getting in the most possible advantage in the shortest amount of time ... and also one method to improve your return on your exercise "investment" might be to do your workout while fasting.


When you work out while recurring fasting, it essentially requires your body to shed fat, as your body's fat burning processes are managed by your sympathetic nervous system (SNS), and your SNS is turned on by exercise and also lack of food.


The mix of fasting as well as working out takes full advantage of the effect of mobile aspects as well as stimulants (cyclic AMP as well as AMP Kinases), which require the break down of fat and also glycogen for power.


One research located, for example, that fasting before cardiovascular training leads to decreases in both body weight and body fat, while eating before a workout decreases just body weight.3.


Working Out While Fasting May Be a Family Member Fountain of Youth.

Exercise as well as fasting with each other also generates intense oxidative tension, which actually profits your muscular tissue. According to fitness expert Ori Hofmekler, intense states of oxidative stress are:.


" ... necessary for keeping your muscular tissue equipment tuned. Technically, acute oxidative tension makes your muscular tissue increasingly resilient to oxidative stress; it boosts glutathione and also SOD [superoxide dismutase, the first antioxidant activated by your cells for defense] production in your mitochondria along with increased muscle ability to use energy, produce force as well as resist exhaustion.

For this reason, workout and fasting aid counteract all the main factors of muscular tissue aging. Yet there is something else concerning exercise and fasting. When combined, they trigger a system that recycles as well as invigorates your brain as well as muscle cells.".

The mechanism he refers to is causing genes and development factors, including brain-derived neurotropic aspect (BDNF) and muscle mass regulatory variables (MRFs), which indicate brain stem cells and also muscle satellite cells to exchange new neurons and also new muscular tissue cells, respectively.

This indicates that workout while fasting may actually help to maintain your mind, neuro-motors and muscular tissue fibers biologically young. The consolidated result of both recurring fasting and brief extreme workout may go means beyond assisting you to shed more fat as well as lose weight; it may help you to:.

Reverse the body clock in your muscle and also brain.
Increase growth hormonal agent.
Enhance body make-up.
Boost cognitive feature.
Increase testosterone.
Protect against anxiety.

You Can Begin by Exercising Before Morning meal.
Periodic fasting is not regarding binge eating adhered to by starvation, or any kind of various other extreme kind of dieting. Instead what we're speaking about below involves timing your meals to permit regular durations of fasting. I prefer daily intermittent fasting, however you might likewise fast a couple of days a week if you favor, or every various other day. There are several variants.

To be efficient, in the case of everyday periodic fasting, the length of your fast needs to be targeted to 16 to 18 hrs. This implies eating just between the hours of 11 am as well as 7 pm, as an instance. Essentially, this equates to merely avoiding breakfast and making lunch your very first dish of the day instead.

You can obtain much of the very same benefits of fasting and workout by exercising initial thing in the early morning, when your stomach is empty. This is since eating a full meal, especially carbs, prior to your exercise will certainly hinder your understanding nervous system and also reduce the weight loss result of your workout. Instead, consuming great deals of carbohydrates triggers your parasympathetic nervous system, (which promotes power storage-- the complete reverse of what you're aiming for).

As stated previously, training on a vacant belly will effectively force your body to burn fat, while likewise using fringe benefits. For example, in one research study those who not ate prior to workout had actually raised levels of a specific muscle protein that plays a critical function in insulin sensitivity. As I've clarified in many short articles, insulin resistance is the source of a lot of persistent illness, making preserving correct insulin policy a key variable of good health.

If You're Doing Heavy Training, Eating After Workout is necessary.

The exception to working out while fasting is if you're doing heavy lifting. In that instance, it's important to consume within 30 minutes after your workout, and your meal needs to consist of fast-assimilating healthy protein. Whey healthy protein is an useful option right here. In addition, some individuals do have a tough time working out without consuming something first, and for these people whey protein can likewise be an advantageous pre-workout dish.

Normally these individuals are a lot more sensitive to changes in their blood sugar levels, which can decrease during the first 15-25 mins of their workout. It is this decline in blood sugar level that triggers lightheadedness, faintness, nausea or impaired thinking. This is particularly true if you work out very first thing in the early morning.

Naturally, a number of individual variables can additionally contribute in whether it's ideal to work out while fasting, such as your age, when you last ate, whether you're pregnant, taking medications, your medical history, degree of health and fitness, and also the kind of exercise you engage in. I have actually additionally been having fun with having some fruit immediately prior to training. You will quickly burn it during the workout so it need to not hinder insulin level of sensitivity and it additionally supplies you with some even more gas to work out harder. I normally have an offering of whey protein 30 minutes after a stamina workout.

Always Usage Sound Judgment When Making A Decision Whether to Consume Before or After Workout.

I believe the most effective technique is to utilize some common sense as well as pay attention to your body. If you really feel weak or nauseous while working out on an empty tummy, you may want to consume a tiny meal, such as a high-grade whey healthy protein shake, as stated, prior to your workout.

A research study published in the journal Medicine as well as Science in Sports & Workout demonstrated that taking in whey healthy protein (20 grams protein/serving) half an hour before resistance training increases your body's metabolic process for as much as 24-hour after your workout.4 It looks like though the amino acids located in premium whey healthy protein trigger particular cellular systems (mTORC-1), which subsequently promote muscle mass healthy protein synthesis, boost thyroid, as well as additionally shield versus declining testosterone degrees after workout.

In sensible terms, consuming 20 grams of whey protein before workout and also an additional serving afterward might produce the double benefit of increasing both fat burning and also muscle build-up at the exact same time. You can have fun with the dosage as that is a standard. If you are a small lady you would certainly need half the dosage and if you are 250 pounds you could require 50-75% more. Once again, not every person will require to consume something prior to work out, however if you do, a top notch whey protein is one of your best options. It'll curb your appetite while still maximizing fat loss.

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TOP NUTRITION FACTS AND COMMON SENSE

Are you tired of hearing conflicting information about nutrition every time you open up Facebook?

Me too…

I’ve got some good news for you,

There are some clear-cut facts about nutrition that you NEED to know. These facts will help you make sense of everything else you read and will help you build a foundation of information for future weight loss and better health.

So if you’ve ever felt confused about nutrition then this is for you:

1. There is no one size fits all diet that works for everyone

Just like you physically look different from your neighbor you both will thrive on different diets! This means you will most likely need different amounts of food, different macronutrient ratios, different types of carbs, etc.

It should go without saying, but many people get sucked into this trap. Especially if someone they know had success with a specific type of diet.

Just remember, everyone is different!

That being said you can follow some basic guidelines for finding a diet that jibes with your body and biochemistry…
Eat real whole food that doesn’t have a label
Try to eat vegetables with every meal
Eat the rainbow
Eat organic and grass-fed when possible
Avoid refined carbohydrates, sugars, and zero calorie sweeteners

Use these guidelines as a place to start, from there refine your diet to your personal preferences! If you find you thrive on higher protein or more meat then go for it! Likewise, if the thought of meat turns you off then focus on more vegetables or fish.

If meat, protein and low carb is your game you can find more information on the paleo diet here.

If you want something in between then I would recommend the Mediterranean diet.

2. When you eat consider the little bugs in your gut



If you haven’t heard about the microbiome, let Dr. Jill Carnahan (Expert in Functional Medicine and Digestive diseases) fill you in…

“Research now shows that a dramatic alteration in diet such as eliminating sugar and refined carbohydrates can alter the microbiome in as little as 24 hours! We also know that the microbiome talks to the immune system and regulates cytokine production, which can cause inflammation and increase intestinal permeability. This is why the number one intervention I recommend for patients with autoimmune disease and leaky gut is change in diet to foster a healthy microbiome.”

Your body contains around 100 trillion bacteria, which outnumber your human cells 10 to 1!

In other words, you are 10% human.

Science is now finding that the type of bacteria you have in your gut changes based on what you eat, your stress and how you exercise.

They are also finding that certain species of bacteria can even help you lose weight!

Remember that every time you eat you aren’t only feeding your body, but you’re feeding the little bugs in your gut.

They need and love prebiotic foods, especially foods high in fiber.

Don’t neglect your little guys and they may just turn around and help you lose weight.

3. If you’re trying to lose weight stop weighing yourself and start measuring your body fat

Weight is a notoriously inaccurate way to measure fat loss – which really is the goal when people go on diets or make lifestyle changes.

The problem is…

Once you start losing fat mass from exercise and dietary changes your body compensates by increasing muscle mass! This usually results in a wash when you measure weight (unless you have > 50 pounds to lose).

A better way to assess how well your body is responding to changes is to measure your body fat percentage. This used to be expensive but nowadays you can get a fairly accurate reading with scales that have built-in bioelectrical impedance analysis.

It works by sending a current through the body and assessing the resistance. From there it estimates your total body water, fat-free body mass, and body fat.

If you don’t want to spend any money on a fancy scale then you can also measure your waist and mark your progress in inches lost!

4. Avoid low-fat diets for weight loss



(The A TO Z Weight Loss Study: A Randomized Trial )

Low fat or no fat is synonymous with high sugar. For this reason, anything that claims to be low fat or no fat should be avoided at all costs.

Unfortunately, this low-fat diet is promoted heavily by doctors and nutritionist alike, despite the fact that it has been shown in many studies to be inferior to low carb diets for weight loss and has very little to no effect on heart disease.

If you like the idea of eating low fat then focus on real whole foods that are low in fat like fruits and veggies. Avoid anything in the grocery store in a box or marketed as low fat, because these foods contain high levels of sugars and refined oils.

5. Eating a low glycemic load, anti-inflammatory diet with healthy fats and no added sugar or refined grains can help you with many different medical conditions…

From high blood pressure, autoimmunity, acne, aches, and pains to obesity – what you put in your mouth has an impact on your health.

I’m always amazed at what diet alone can do for my patients.

In fact, before you start on medication for any medical problem I would strongly recommend changing your diet to see if your problem persists. A 3 week round of a healthy diet is worth it, wouldn’t you say?

The Mediterranean diet is known to decrease the risk of cardiovascular disease,

AND…

It’s pretty clear that there is some association between diet and longevity (with blue zones around the world)…

so give this one a try.

6. Cholesterol isn’t the bad guy



With heart disease as the leading cause of death in the United States, it’s easy to jump on the bandwagon of “good” and “bad” cholesterol.

The truth is something far more complicated…

We do find cholesterol at the scene of the crime (the blocked coronary arteries in the heart) and we do tend to blame them for the heart attack, but this isn’t the whole story…



This logic is similar to blaming crime on the police because cops are found at crime scenes!

The truth is that cholesterol can’t run around in your blood without being carried in a protective protein like ball called a lipoprotein.

It makes sense if you think about it – your blood is mostly water and cholesterol is fat. It’s like putting oil and water together, they just repel one another. To prevent this our body create a tiny little protein package to carry around the cholesterol through the body.

It’s the actual NUMBER of cholesterol-carrying particles that increases your risk of heart attacks, NOT the cholesterol number itself.

Unfortunately, the only way to test for your LDL particle number is with the NMR lipoprofile, so if you want to look at this you will most likely have to ask your doctor for it.

7. “Gluten-free” and “organic” doesn’t automatically mean healthy

Don’t be confused into thinking that gluten-free cookies or cupcakes are somehow better for you than regular cupcakes or cookies.

Likewise spending the time to make your own homemade versions of high sugar containing gluten-free baked goods at home, they still aren’t good for you!

Stick to foods that are naturally gluten free and stay away from gluten-free junk food.

Similarly, don’t think you’re somehow getting better sugar when you buy organic sugar from Costco. Sugar is still sugar and gluten-free junk food is still junk food.

8. You can’t out exercise a bad diet



It should go without saying, but no matter how much you exercise you simply cannot out exercise a bad diet.

Just look at the numbers: if you consume a 20-ounce soda, you would have to walk four and a half miles to burn it off.

Calories aside, this example doesn’t take into account the impact that sugar has on insulin levels and how that affects other hormones such as testosterone, estrogen and thyroid hormone.

The moral of the story:

Exercise is still very important, but you have to include a good diet if you want to see any changes.

9. There is such a thing as skinny fat



I’m sure you’ve heard the term Skinny fat. Or thin on the outside fat on the inside.

These names refer to a condition where people can have all the metabolic problems that overweight people have, but they still have a “normal” BMI or weight.

This is actually a huge problem and something I deal with in my practice frequently.

Many people who aren’t overweight falsely believe that they have nothing to worry about! When in fact many of these patients still have the same risk of heart attack, stroke, Alzheimer’s, and cancer risk as obese people.

How can you tell if you are skinny fat?

The best way to test is with a blood test called the Hgb A1c which tests your average blood sugar. If your Hgb A1c is > 5.7 and you have normal body weight, then you most likely are skinny fat.

Many people who fall into this category are people that can eat “whatever they want” without gaining weight. They consume tons of sugar, flour, and carbs and don’t seem to gain a pound.

10. When looking at health food labels don’t forget the “added sugars”



Most people when they look at food labels go right to the calories.

While calories are important, you may be sabotaging your weight loss efforts using this method.

Don’t forget to look at the “added sugars” on the food label, you can find this under the Carbohydrates portion of the food label.

As a rule of thumb do not eat more than 25g of added sugars per day. This recommendation comes from the WHO.

The scary part?

Many “healthy” and “low fat” foods can have as much as 20-30g of added sugar per serving!

Take for instance “healthy” vanilla flavored greek yogurt. This little sugar bomb (depending on the brand) contains as much as 20g of sugar in a small self serve package! That’s almost the entire amount of sugar you should eat in an ENTIRE day in a small yogurt cup.

When you start looking at food labels you will see just how much added sugar you are eating every single day.

11. High-fat dairy will help keep you thin



For years nutritionists and doctors have been telling you that eating fat will make you fat. It turns out that when you look at the scientific literature this doesn’t seem to be the case, especially when it comes to dairy.

Which is a meta-analysis of 16 different studies and it shows that there is an inverse relationship between eating full-fat dairy products and obesity!

Put into simple terms: those that ate low fat tended to be more obese vs those that ate high-fat dairy who tended to be thinner.

While it’s still not completely understood why full-fat products make you thinner it’s thought to be because of the beneficial compounds such as butyrate, phytanic acid, and conjugated linoleic acid.

Next time you’re at the store ditch the skim milk and go for the whole milk.

Your taste buds and your waistline will thank you.

12. Eating fat won’t make you fat



The last 50 years of nutritional science could easily be termed as the ‘great fat scare’. During this time we were constantly told that eating fat will clog your arteries can cause you to gain weight!

It turns out this couldn’t be farther from the truth…

We’ve seen in several journals, including the British Medical Journal that eating saturated fats doesn’t actually increase your risk of cardiovascular disease or obesity.

We also have plenty of studies that show that eating HIGH-fat diets (I’m talking up to 70% of daily calories as fat) actually help people LOSE weight, better than low-fat diets.

13. Your diet influences your sex hormones



Ever wonder why so many women are suffering from PCOS, infertility and estrogen dominance? Look no further than insulin resistance and high sugar diets.

Diets high in sugar and refined carbohydrates increase insulin levels which directly affect estrogen and progesterone levels. These changes result in either an absolute and relative decrease in the ratio of estrogen to progesterone (in favor of too much estrogen).

Diet also impacts men in a similar way by decreasing testosterone! This is why there are so many “Low T” clinics popping up everywhere. The problem is low testosterone, it’s a bad diet.

Are you suffering from estrogen dominance or sex hormone-related problems? Take a look at 10 steps I outlined in a previous post about how to take care of endometriosis naturally.

14. You don’t need to eat every 3 hours for your metabolism



For some reason, many people believe that in order to boost your metabolism and lose weight you must eat every 2-3 hours.

Despite the fact that several studies have shown this isn’t the case, it just doesn’t even make sense from a practical or evolutionary standpoint.

It’s also more important to spend more hours between meals to sensitize your body to insulin.

Don’t worry about your metabolism, it will be fine. Focus on eating high-quality meals when your body is hungry – NOT when a clock says you should eat.

15. Stop listening to the media about nutrition



Remember that the media is focused on getting attention. They aren’t overly concerned about science or truth.

Because of the media, it seems like every other week there is conflicting information.

Butter is good. Butter is bad. Meat causes cancer. Meat is healthy. Etc.

Most of the time the headlines from the media are gross exaggerations of small findings that are taken out of context.

Stick to scientific journals and experts in the field as your source of quality information.

16. Also… stop listening to your doctor about nutrition advice!

I hate to say it, but many doctors are behind the times when it comes to nutrition.

It turns out that doctors only get about 19 hours of nutrition education during their entire training.

This is pretty sad when you consider that food is far and away the most powerful medication and that up to 40% of annual deaths from the 5 leading US causes are preventable.

Another concerning statistic?

The average doctor is practicing medicine 17 years behind the current scientific studies!

Not all doctors are behind the times, but in the meantime, it’s better to get your dietary advice from those who are up to date on the current science.

17. Eggs (including the yolk) are healthy for you!



Eggs are not tiny little cholesterol bombs that are going to clog your arteries.

Yes, they do contain cholesterol but eating eggs doesn’t increase your cholesterol in the way you think.

This study showed that eating eggs increases the amount of large buoyant *healthy cholesterol particles and changed the pattern of cholesterol to one that is actually healthy for the heart.

Eggs also contain antioxidants, lutein, and zeaxanthin, which can help prevent age-related macular degeneration.

Next time you’re at the store opt for cage free whole eggs, not the yolk-free substitute.

18. Stick to the outside of the grocery store to eat healthily



If you want to eat healthy the safest place in the grocery store is the outside perimeter.

Grocery stores are set up so the healthy foods are on the outside and the bad foods are on the inside.

When you’re shopping practice the “eye-ball test”…

That is – you should be able to eye-ball food and tell if it’s real or not. If it’s fake, then chances are high that it’s not healthy for you.

Stick to the outside of the grocery store and practice the eye-ball test next time you go shopping.

19. Fruit juices are no better than soda



Unfortunately, many people believe that fruit juices are healthy for you.

This couldn’t be farther from the truth.

In fact, fruit juices have the same impact on your hormones, blood sugar and insulin as sugar-sweetened beverages.

This is primarily because fruit juices don’t have any fiber in them. When you eat a whole fruit the absorption of sugars is slowed by the fiber that acts as a glue in your intestines.

Without the glue, your body rapidly absorbs all of the sugar!

Stay away from fruit juices, especially if you have kids.

20. Sugar-sweetened beverages may be the most unhealthy food in your diet



Added sugar in liquid form is the worst.

Sugar-sweetened beverages destroy your hormonal systems, cause changes in insulin and lead to increased levels of diabetes.

One of the major problems with drinking your sugar is that your brain doesn’t realize how many calories you are getting.

In return, it doesn’t compensate to lower the amount of food you eat. You just keep eating more and more.

Cut out sugar-sweetened beverages from your diet. It may be the healthiest thing you do all year.

21. You should be eating naturally fermented foods



If you aren’t consuming naturally fermented foods you are missing out on a huge health benefit.

From kefir to sauerkraut – these foods are loaded with beneficial probiotics, prebiotics, and vitamins.

Take kefir for instance…

Studies show that this probiotic drink contains beneficial yeasts and bacteria that help lower inflammation, fight off bad bacteria, lower blood pressure and improve immunity!

If you like taking probiotic supplements, then don’t miss out on natural probiotic foods. They are loaded with WAY more probiotics and have more diverse microbial populations.

22. Low carb diets shouldn’t be ultra high in protein



While low carb diets can be great for weight loss (they beat out all other diets in most studies). There are some things you should know to prevent self-sabotage.
Low carb means low refined carbs – It also doesn’t mean any carbs. To get the best results cut out sugar, refined grains (bagels, pizza, bread, pasta, etc.) but KEEP in carbs from vegetables and fruits like berries!
Don’t replace your carbs with only protein – Cut out the bad carbs, keep the good carbs (veggies/fruits) and replace the carbs with a combination of healthy fats (olive oil, avocados, coconut oil, etc.) and health proteins. High amounts of protein can still stimulate insulin and prevent weight loss during low carb dieting.
Don’t forget to eat vegetables! Veggies are still considered carbs but they hardly have any effect on your insulin levels because they are loaded with fiber and contain very little free sugars.
Don’t severely restrict your calories – The low carb diet causes changes to your hormones (especially insulin) that result in weight loss. Severely restricting your calories can lower metabolism by up to 30% in as little as 25 days.

Try these tips next time you decide to hop on a low carb diet for weight loss.

23. Stop counting calories, they matter but not like you think



Everyone loves to talk about calories in and calories out.

More important than the number of calories you consume is what your body is doing with those calories.

Let me explain…

Hormones direct what your body does with calories. Are your insulin levels elevated? Then your calories will be shunted into your fat cells.

Are your estrogen levels or cortisol levels high? Then calories will be shunted to your fat cells.

Are insulin levels low? Then your calories will be shunted to your muscles and other tissues.

Also, don’t forget that eating higher amounts of protein results in an automatic reduction of calories without even thinking about it.

Stop counting your calories and focus on eating real whole foods that impact your hormones.

24. Insulin resistance is linked to high blood pressure, high cholesterol, cancer and Alzheimer’s

Many terrible diseases are associated with high insulin resistance and diabetes.

This is both good and bad.

Bad in the sense that we are doing this to ourselves, but in the sense that you can prevent these diseases!

Take for instance Alzheimer’s disease. Recent studies have now linked insulin resistance in the brain with impaired memory.

The same is true for cancer, high blood pressure, and high cholesterol.

Moral of the story?

Start making lifestyle changes to improve your health and prevent these terrible diseases.

25. Yes, junk food is addictive



Ever get the craving in the middle of the night for chocolate or ice cream?

You aren’t going crazy but you may have an addiction to junk food.

Not only do food addictions exist. But certain chemicals in gluten, dairy, and cheese have addictive properties.

Not only that, but the food industry has spent millions of dollars to research what foods trigger your brain to constantly snack.

These chemicals actually activate the same receptors in the brain that are activated when people drink alcohol or use drugs.

It may make sense now why so many diets fail and why 100 calorie snack packs don’t work for weight loss.

It’s like giving an alcoholic 1 sip of alcohol per day and expecting them to kick their addiction.

Not only is sugar available on every corner, food addiction isn’t taken as seriously as it should be.

If you are struggling with addictive behavior towards food the best way to kick the habit is to completely eliminate the food from your diet.

26. Never trust health claims on processed foods



The bottom line:

The food industry doesn’t have your best interests in mind.

They are looking to sell more products and make more money.

Not only that but they are GREAT at advertising and marketing.

They know just what to say to get you to buy their foods. They use low fat, low carb, nonfat, diet this and high fiber to their advantage.

If it sounds too good to be true then it probably is.

One of the most recent examples is the high fiber and low net carb marketing gimmick that certain brands are using.

They want you to think that by increasing fake fiber in their foods that you can eat all the carbs you want without having an impact on your blood sugar and insulin levels.

This has been shown to entirely untrue. The truth is that these foods still increase your blood sugar, mess up your hormones and increase your risk of diabetes just like regular versions of the food.

27. If the food you are eating was made in a factory, it’s not good for you

Many people struggle to understand what food is actually healthy for them.

I’ve already talked about the eyeball test before and how you can use that to help you find healthy foods.

Another good strategy is this: if the food was made in a factory, don’t eat it.

Eat the food that God made, not the fake foods that man made.

28. Stop focusing on glycemic index and start paying attention to glycemic load



Focusing solely on glycemic index without taking into account can be very misleading.

The glycemic index focuses on the impact that certain foods have on your blood sugar.

The glycemic load says how much of that certain food you have to eat in order to raise your blood sugar.

Let’s use an example:

Take for instance watermelon. It’s pretty high on the glycemic index (72) but its glycemic load is about 4. That means if you looked strictly at glycemic index you would assume that watermelon is bad for you.

Instead of focusing on glycemic index alone, make sure to look at the glycemic load.

29. Trans fat is poison to your body

If you haven’t already stopped eating trans fat now is the time.

Trans fat has been shown to increase the risk of heart disease in several studies.

Still not sure if you are eating trans fat? Check out these foods that still contain high levels:
Canned frosting
Packaged pie
Frozen pizza
Margarine
Coffee Creamer

Avoid these foods at all costs!

30. Cereal is sugar in milk, treat it like a dessert, not a breakfast meal



Do you know what the difference is between sugar with milk in it or cereal with milk in it?

There is no difference to your body from the neck down…

It’s time to consider cereal as a dessert and not a breakfast cereal.

If you are struggling with obesity or trying to lose weight, make sure you aren’t sabotaging your efforts by eating breakfast cereal.

It’s hard to believe because it’s such a quick and convenient food to eat. But cutting it out may be just what you need.

31. Fasting can balance hormones, help you lose weight and cure diabetes



Let’s tackle this one head-on.

Adding intermittent fasting to your weight loss routine just may be the best thing you can do.

Fasting used to be a normal part of life. In fact, the cycle of feast and famine was part of human life for thousands of years.

The difference between now and back then was that the feast was balanced by the famine.

Nowadays, we have nothing but feast all year round!

Studies have shown that small periods of fasting, as little as two times per week can help you reduce insulin levels and lose weight!

Don’t let the word fasting scare you.

You can try intermittent fasting by simply avoiding eating after 7 pm and don’t start eating until 11 am the following morning. Do this twice per week and you are set.

Doesn’t sound too bad, does it?

32. Eating fat and protein help keep you full



We’ve touched on this before but it’s worth talking about again.

Not only does eating fat not make you fat, but it also keeps you full for long periods of time!

The same is true with protein.

When you increase the number of healthy fats and healthy proteins, your body automatically reduces the number of calories it wants and your blood sugar stays stable.

33. Eating healthy doesn’t have to be expensive



This is a lie that the food industry wants you to believe.

You’re made to think that the “value menu” from Mcdonald’s is cheaper than buying your own groceries.

This couldn’t be farther from the truth!

If you shop wisely and use help from some of these guides you will find healthy nutritious food for a very reasonable price! Cheaper than eating out and much healthier.

Also, don’t forget that while fast food may seem cheaper right now, you will pay for it in the long term with costly medical bills 20-30 years later.

34. Cooking with spices can help you get healthier and lose more weight



Not only is cooking for yourself incredibly healthy you also get the added benefit of nutritious spices!

Take turmeric for example:

This spice may just be the healthiest spice on the entire planet.

It’s been shown to reduce inflammation, kill cancer cells, prevent diabetes and so much more!

This is only the tip of the iceberg. There are so many other healthy spices.

35. Diabetes and prediabetes can be completely reversed with fasting and dietary changes



Nowadays diabetes is treated as a chronic and progressive disease.

Put in simple terms:

Once you get diabetes you will have it for life and it will slowly get worse over time.

This isn’t true at all!

Diabetes can be completely reversed with dietary changes and fasting regimens.

36. Dark chocolate can be healthy for you!



Ok, ok, so maybe you already knew about this one. But it’s worth mentioning again.

Dark chocolate is loaded with antioxidants and polyphenols that can help fight inflammation and obesity.

The catch?

You need to eat 70% dark chocolate or higher to get the most benefits.

AND, you shouldn’t have more than 1-2 ounces per day.

But still… it’s chocolate.

37. Eat less + exercise more = 99.9% failure rate

Even if you haven’t read the study you probably know from personal experience that the mantra of eat less and exercise more just doesn’t work.

How do you know?

Because we’ve all tried it at one point or another.

The truth is this:

if you approach weight loss from the standpoint that calories are all that matters, you will fail 99% of the time.

If you want to attack weight loss head on, then you need to keep real whole foods center stage with the goal to balance your insulin and other hormones.

38. Yo-yo dieting can lower your metabolism by up to 20% for years



Not only does calorie restriction not result in weight loss, but it can also wreck your metabolism.

Studies have shown that chronic yo-yo dieting can lower your metabolism by up to 20% for years to come.

Don’t fall into this weight loss trap.

References:

#1. http://www.ncbi.nlm.nih.gov/pubmed/22314561

#2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963190/

#3. http://jama.jamanetwork.com/article.aspx?articleid=205916

#4. http://www.ncbi.nlm.nih.gov/pubmed/16391215

#5. http://jama.jamanetwork.com/article.aspx?articleid=202339

#6. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684076/

#7. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720529/

#8. http://www.ncbi.nlm.nih.gov/pubmed/22810464?dopt=AbstractPlus

#9. http://www.bmj.com/content/347/bmj.f6340

#10. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC538279/

#11. http://www.ncbi.nlm.nih.gov/pubmed/9155494

#12. http://www.ncbi.nlm.nih.gov/pubmed/19943985

#13. http://www.ncbi.nlm.nih.gov/pubmed/20736683

#14. http://www.cdc.gov/media/releases/2014/p0501-preventable-deaths.html

#15. http://jrs.sagepub.com/content/104/12/510.full

#16. http://www.ncbi.nlm.nih.gov/pubmed/16340654?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

#17. http://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70013-0/fulltext

#18. http://care.diabetesjournals.org/content/33/11/2477.full

#19. http://www.ncbi.nlm.nih.gov/pubmed/10878689

#20. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1829363/

#21. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833126/

#22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5672079/

#23. http://www.ncbi.nlm.nih.gov/pubmed/7076517

#24. http://ajcn.nutrition.org/content/82/1/41.abstract

#25. http://ajcn.nutrition.org/content/82/1/41.abstract

#26. http://ajcn.nutrition.org/content/82/1/41.abstract

#27. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2851032/

#28. http://circ.ahajournals.org/content/115/14/1858

#29. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/

#30. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/

#31. http://www.ncbi.nlm.nih.gov/pubmed/26180980

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