Are you looking for natural ways to improve your skin health and texture? Is the increasing importance of diet plans for glowing skin making you give a thought to it? If that’s the case, you are on the right track. A healthy diet is a key to having flawless, radiant skin naturally. Of late, you may find a plethora of people resorting to Indian diet plans for healthy skin and hair that may make you wonder as to why people around the world are obsessed with diet plans, isn’t it? While a list of skincare products may have come to your mind as you think about your complexion, it’s a nutritious diet that offers you long-lasting outcomes that are way too effective than topical applications and does not cause any side effects. Skin is the mirror of your internal health. Any internal disturbances may reflect on your skin. A customised healthy skin diet plan helps you meet all your nutritional needs, corrects the internal disturbances, and promotes good health of your skin. So, a well-planned diet is an ideal solution to rejuvenate your skin naturally. Check out a list of reasons that explain why people are counting on diet plans for glowing skin. 9 Key Benefits of Diet Plans for Skin Improvement Helps You Have a Radiant Skin A diet deficient in nutrients may turn your skin dull and lifeless, as it fails to supply your body with essential nutrients. A healthy skin diet plan supplies your body with all the necessary vitamins and minerals, such as zinc and iron, that help you have glowing skin. An adequate intake of zinc promotes cell production and prevents your skin from turning dull. Vitamin C promotes collagen production that supports the structure of your skin. So, add fresh citrus fruits, broccoli, strawberries, oysters, poultry, nuts, apples, and other nutritious foods to your diet chart for glowing and fair skin. Offers You Moisturising Effects Naturally: One of the most common issues that most of us experience is dry skin. Poot diet contributes to the development of unpleasant, dry skin. Eating a balanced diet, which offers you essential nutrients and healthy fats, helps retain the skin’s moisture inside out and suppleness. Healthy fats are not just beneficial for your skin but also for your overall health, as they enable your body to absorb other necessary nutrients and utilize them rightly. So, include seeds, olive oil, avocadoes, and wild fish in your diet. Certified dieticians can help you have a customised diet plan for glowing skin comprising healthy fats and crucial nutrients. Keeps Wrinkles at Bay: Following a healthy diet rich in omega-3 fatty acids is beneficial in maintaining your skin wrinkle-free, as it helps fight inflammation resulting due to stress and sun. Inflammation causes free radical activities that lead to the development of wrinkles by damaging collagen, which is a compound that helps maintain elasticity and good health of your skin. A healthy skin diet plan repletes your body with omega-3 fatty acids to fight inflammation and vitamin C, manganese, and other nutrients to promote the production of collagen to maintain good skin health and elasticity. Expert nutritionists may also recommend you cut down the intake of sugar to stabilize the formation of collagen. Top up your diet with fish, nuts, squash, and citrus fruits to keep wrinkles at bay. Fights Acne: A healthy skin diet plan is also effective in preventing and mitigating acne, which is a common unpleasant skin condition that hampers your look and confidence. The diet chart for glowing and fair skin ensures a radical reduction in your intake of sugar to keep acne at bay. If you are already suffering from acne, a low-glycemic diet can help alleviate the condition greatly. So, go for berries, citrus fruits, avocadoes, and other foods low in sugar. To prevent or eliminate acne, you need to minimize the intake of starchy foods, such as pasta and bread, as they can boost your blood glucose levels and increase inflammation and acne break-outs. Increase your intake of healthy fats, leafy greens, and lean protein, but ensure you avoid processed foods and sugar when battling acne. Prevents Dry, Cracked Lips: Most of us experience dry lips in the winter season due to the cold weather, and it’s quite natural. However, if you happen to experience this issue throughout the year, the deficiency of zinc and B vitamins can be the cause of the condition. A nutritious Indian diet plan for healthy skin and hair can help you have the necessary amounts of B vitamins and zinc in your system and heal your lips. Organic yoghurt, seeds, fish, and nuts are some good sources of these crucial nutrients that can help you have healthy lips. So, make sure that your regular diet contains these foods. Protects the Area Around Your Eyes: A nutrient-deficient diet may lead to the development of dark under-eye circles and puffy eyes. Eating diet having foods rich in vitamin E, such as sunflower seeds, peanuts, and almonds, can help minimize the dark under-eye circles. Leafy greens in your regular diet can also help mitigate the discolouration under your eyes. Cucumber and watermelons help rehydrate your skin. A low-glycaemic index diet having foods low in sugar is beneficial to safeguard the skin around your eyes. So, follow a diet plan for glowing skin that is rich in minerals, vitamins, and other nutrients, low in sugar, and hydrates your skin. Provides You Sun Protection: A diet rich in antioxidants can safeguard your skin from photoaging or damage due to exposure to the sun along with other precautionary measures for sun protection, such as putting on protective clothing and sunscreen. Vitamin E and vitamin C abundant foods in your diet safeguards you from the adverse effects of ultraviolet rays. Vitamin E is efficient in absorbing energy from ultraviolet lights and preventing skin damage. The antioxidant content in vegetables, fruits, chocolate, and green tea also offers your skin protection from sun damage. While you follow an antioxidant and mineral-rich healthy skin diet plan, be sure you cut back on sweets and sugar to avoid skin sagging and wrinkles. Soothes Psoriasis: If you are a psoriasis patient experiencing thick, scaly skin patches, vitamin A abundant foods and supplements in the diet can help alleviate your psoriasis symptoms. It can also promote the production of healthy skin cells. The assistance of certified nutritionists can help you have a nutritious diet rich in all the necessary vitamins and nutrients that help soothe your psoriasis symptoms naturally and improve your skin health and texture. Promotes Wound Healing: People resort to diet for skin improvement as it is a natural and side-effect-free way to heal wounds successfully. Vitamin C content in the diet plan for glowing skinheals your skin, which suffers inflammation or damage due to pimples or any other injury, and helps you have healthy, flawless skin. Eating foods abundant in mineral zinc is effective in reducing oxidative stress, healing the scars on the skin, mitigating inflammation, and promoting membrane repair. Thus, a nutritious diet can heal your damaged skin and help you have healthy, clear skin. While following diet plans for glowing skin, it is also necessary to ensure you have an adequate intake of water to hydrate your body and skin. Be sure you drink eight to ten glasses of water daily, as it rehydrates your skin and keeps it moisturised and supple. Now that you know how diet can work wonders to help you have clear, radiant skin, consult expert nutritionists, such as health experts at Health Total, to receive a personalised diet chart for glowing and fair skin. Certified dieticians at Heath Total also take pleasure in guiding you with the right healthy diet and skin care tips to improve your skin’s texture, elasticity, and health. Health Total believe in a unique integrated treatment approach that also offers you Ayurvedic and homeopathic solutions to enhance your skin health and texture naturally. For a personalized diet plan for glowing skin, get in touch with Health Total experts online or over a call on 9650684061 and be pleased to have healthy, radiant skin naturally. Why Is Everyone Obsessed With Diet Plans For Skin Improvement? Health Total. Did you miss our previous article… The post Why are so many people obsessed with diet plans to improve skin? appeared first on Stay Slim and Healthy. 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Is your lipid profile showing high levels of bad cholesterol? Are you wondering how to lower your blood cholesterol levels naturally? If you replied positively, diet modifications can help you manage your cholesterol effortlessly. What you eat plays a key role in managing your blood cholesterol. A diet plan for lowering cholesterol can be an ideal solution to manage the condition naturally. Know more about cholesterol and which diets can help in cholesterol management. What is Cholesterol? Our liver produces cholesterol, a waxy substance, in optimum quantity for the healthy functioning of our body. It is crucial for the production of bile, vitamin D, and some hormones that play a key role in the development of the structure of our cells’ walls. However, when we consume unhealthy, oily foods, it results in the build-up of bad cholesterol (LDL), which is harmful to our health. There are two prominent types of cholesterol, namely high-density lipoprotein HDL, which is also known as good cholesterol, and low-density lipoprotein LDL, which is also known as bad cholesterol. The consumption of deep-fried foods, meals rich in saturated fats, and baked items containing trans fats results in a spike in LDL or bad cholesterol levels. Even though you may not experience any obvious symptoms of high levels of LDL, the bad cholesterol is harmful to your cardiovascular and overall health in a long run. LDL causes the build-up of plaque on the walls of your arteries. This causes narrowing of the blood vessels which restricts the flow of oxygen-rich blood through your entire body. It can also cause blood clots that can obstruct the blood flow, thereby resulting in stroke or heart attack. Diets for cholesterol management can help you reduce your LDL and boost your HDL naturally and without any side effects. High cholesterol diet plans help increase your HDL i.e. good cholesterol, which helps eliminate LDL from your body and safeguard you from the risk of stroke and heart attack. Here are some proven diet plans for cholesterol management. 5 Proven Diet Plans to Manage Cholesterol Following diets for cholesterol does not mean being hungry often by restricting your food intake. Rather, healthy diet plans for cholesterol management focus on the intake of healthy food groups over junk food and less-healthy options. They help you maintain a healthy weight, reduce your cholesterol levels, and nourish you without taking a toll on your health. Healthyfoods for lower cholesterol levels help you stay in pink of health and get in shape while you relish delicacies that please your taste buds. Check out the list of proven diets for cholesterol management. Mediterranean Diet: The Mediterranean diet is one of the most effective diets in lowering your cholesterol levels. It is rich in plant-based foods and monounsaturated (i.e. healthy) fat, such as fat from olive oil. Following a Mediterranean diet helps in reducing LDL and increasing HDL levels in your blood. Also, a healthy diet offers anti-inflammatory benefits that help you maintain good cardiovascular health. So, to follow the Mediterranean diet plan for lowering cholesterol, focus on eating whole grains, fresh vegetables, fruits, beans, nuts, and moderate quantities of seafood and dairy. DASH Diet: While DASH (Dietary Approaches to Stop Hypertension) diet is effective in reducing high blood pressure, it also works in lowering your levels of cholesterol in the blood. It is easy to follow and similar to the Mediterranean diet. DASH diet plan for low cholesterol management not just emphasizes the intake of fresh vegetables, fruits, nuts, whole grains, poultry, and fish, but also focuses on minimizing the intake of salt to help reduce blood pressure. The diet ensures a good intake of fibre and other essential nutrients. To promote good health while managing your cholesterol and blood pressure, the DASH diet reduces your intake of sweets, foods with added sugar, sodium, and red meat. Additionally, the DASH diet works fast and you may experience results in a few weeks. The diet also reduces the risk of heart failure significantly. TLC Diet Another proven diet for cholesterol management is TLC (Therapeutic Lifestyle Changes) diet. It’s an all-inclusive lifestyle approach comprising certain dietary tips, weight management, and exercise plan to increase physical activity that help lower cholesterol naturally. The three-part cholesterol management plan emphasizes the intake of foods, such as whole grains, fruits, dairy, vegetables, and limited lean proteins in place of foods that are high in cholesterol, saturated fats, and total fat. So, it increases your intake of foods for lowering cholesterol levels and restricts the consumption of butter, processed meat, and pastries. Although you eliminate trans fats and saturated fats from your diet, you won’t feel deprived and you enjoy eating healthier foods. TLC diet not just reduces your LDL but also helps in lowering your triglycerides, weight, and blood pressure. Certified dieticians can formulate TLC diets that help you relish food healthily while you keep your cholesterol in check. Vegetarian and Vegan Diets: A vegetarian diet includes foods for lowering cholesterollevels, such as vegetables, fruits, soy products, nuts, whole grain, and dairy, with no seafood, meat, and poultry. Following this plant-based diet offers a wide range of health benefits, such as managing blood pressure, reducing LDL, and healthy, sustainable weight loss. Also, a vegetarian diet helps reduce the risk of coronary artery disease significantly. A vegan diet is another plant-based diet that lower your cholesterol levels naturally. It’s a vegetarian diet minus all animal-derived products, such as dairy, honey, eggs, gelatin, and whey. A vegan diet not just helps in cholesterol managementby lowering LDL but also helps in achieving weight loss and reducing the risk of hypertension, type 2 diabetes, and heart diseases. This is because these plant-based diets have no animal products so they are low in total fat, cholesterol, and saturated fats. Certified nutritionists can help you have customised vegetarian or vegan diets that help you get enough quantities of proteins and nutrients such as calcium, vitamin B12, vitamin D, iron, and zinc while managing your cholesterol. Flexitarian Diet: This healthy diet encourages the intake of vegetarian foods (i.e. plant-based foods) while allowing you to eat fish, poultry, and meat in moderation. It also leaves room for the consumption of low-fat dairy products in moderation. You enjoy several health benefits of this diet that also include lowering your LDL levels. The flexitarian diet encourages the intake of fruits, vegetables, legumes, whole grains, and proteins from plants than that from animals. It restricts the intake of sweets and added sugar and prevents you from consuming processed foods. It also allows you to enjoy meat and animal products from time to time but in moderation. So, it helps you stay hale and hearty and manage cholesterol levels without compromising your favourite delicacies. So, if you are experiencing a spike in your levels of LDL and looking for a solution with a healthy diet plan for lowering cholesterol, consult expert dieticians, such as health experts at Health Total, to receive a personalized diet for cholesterol management. Health Total’s certified nutritionists not just offer you a customised high cholesterol diet plan to boost your HDL but also help you manage your weight, nourish you with all essential nutrients, and minimize the risk of cardiovascular diseases. The integrated treatment approach for cholesterol management also includes Ayurveda and homeopathy that help promote self-healing and boosts your immunity while reducing LDL in your blood. For a personalized cholesterol management diet and treatment plan, book an appointment with Health Total experts online or over a call on 9650684061 and pave your way to enjoy a healthy and happy life. 5 Proven Diets To Manage Cholesterol That Worked For Men And Women Health Total. The post 5 Proven Tips to Control Cholesterol – These Worked for Both Men And Women appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/5-proven-tips-to-control-cholesterol-these-worked-for-both-men-and-women/?utm_source=rss&utm_medium=rss&utm_campaign=5-proven-tips-to-control-cholesterol-these-worked-for-both-men-and-women Are you experiencing pounding in your chest, ears, and neck or irregular heartbeat? Is confusion or fatigue deteriorating your quality of life? If you replied affirmatively with a concern, you might be suffering from high blood pressure. High blood pressure is a condition resulting due to an increased force of your blood against the walls of your arteries. It is also known as hypertension. The force that your blood exerts on the walls of your arteries is called blood pressure, which is normal when it is within limits. However, when this force or pressure of the blood increases while pumping the blood in the arteries for a continued span, you suffer from hypertension. Severe headaches, fatigue, nosebleed, chest pain, difficulty in breathing, irregular heartbeat, and vision problems are some discomforting symptoms of high blood pressure. Hypertension, if ignored or left untreated, can even make you suffer from heart diseases. So, managing your blood pressure is crucial to enjoying good health. While there are medicines for hypertension in the conventional mode of treatment, they can cause side effects and drug dependency. Fortunately, you can alleviate your blood pressure by making dietary changes. Adding certain healthy foods to your high bp diet can help reduce your blood pressure while nourishing your body and managing your weight. Check out a list of the best foods for blood pressure management. Berries Berries are healthy fruits that help mitigate your blood pressure naturally. Strawberries and blueberries are rich in antioxidant compounds known as anthocyanins, which minimizes the risk of hypertension and other risk factors responsible for heart conditions. Anthocyanins in the berries have been found to boost nitric oxide levels in your blood and taper the formation of blood-vessel-limiting molecules. This helps in lowering blood pressure levels naturally. So, include fresh berries in your high blood pressure diet plan. You can add berries to your smoothies or oatmeal, or you can snack on them after meals. Bananas Rich in potassium, banana is another healthy food that helps treat hypertension. Potassium content in bananas reduces the effects of sodium and minimizes the tension on the walls of blood vessels. You can have a banana in the breakfast or add it to your fruit salad. Expert dieticians can help you add potassium abundant foods, such as avocadoes, sweet potatoes, and beans, among others, to your high blood pressure diet in the right quantities to alleviate your blood pressure levels. Individuals having kidney diseases should have a word with their doctor as an excess of potassium might be harmful to their health. Pistachios Pistachios are known for their powerful effect on lowering blood pressure levels in adults. They are a highly nutritious food containing fibre, protein, healthy fats, antioxidants, and high levels of potassium, which helps reduce blood pressure. High quantities of phytosterols and monounsaturated fatty acids in this nut offer blood-pressure-lowering effects. Pistachios are effective in reducing diastolic as well as systolic blood pressure. So, you can munch on these crunchy nuts as an evening snack or add them to your smoothies or fruit salad. Carrots The staple vegetable carrot is another diet food that helps you manage your blood pressure levels. Crunchy carrots are not just rich in antioxidants but also contain phenolic compounds, such as p-coumaric, chlorogenic, and caffeic acids, which help your blood vessels relax and mitigate inflammation. As a result, it causes a drop in the blood pressure levels of hypertensive patients. So, be sure you add carrots to your high blood pressure diet plan. You can cook the sweet, nutritious carrots or munch them raw. However, eating raw carrots are more effective in lowering blood pressure levels than cooked ones. Leafy Green Vegetables Leafy green vegetables are not just rich in vitamins, fibre, and minerals, but also abundant in nitrates that help lower blood pressure in individuals suffering from hypertension. Some medical research states that the consumption of one or two servings of leafy greens daily can lower your hypertension for about 24 hours. So, adding these nutritious vegetables to your daily diet can work wonders in managing your hypertension and preventing the risk of heart-related conditions. Spinach, kale, cabbage, lettuce, and collard greens are some nutritious leafy greens that can help you in blood pressure management. Beets The consumption of fresh beet juice can work wonders in lowering your blood pressure levels in a while and over time. Beet is rich in inorganic nitrate that helps in alleviating blood pressure in hypertensive patients. Simply drinking a glass of beet juice daily can help you experience incredible benefits for managing your blood pressure. Also, you can add freshly cut slices of beet to your salads. Oats Oats is another diet food that helps alleviate blood pressure levels. They contain a fibre known as beta-glucan which may help relieve hypertension. Greater intake of beta-glucan fibre can help reduce both diastolic and systolic blood pressure. So, add oats to your high bp diet. You can begin your day by relishing a bowl of oatmeal. 3 Foods to Avoid When Dealing with Hypertension While you follow a high blood pressure diet with nutritious foods, you also need to avoid certain foods that can raise your blood pressure. Here’s a list of foods to avoid with high blood pressure 1 Salt The intake of sodium causes a boost in blood pressure levels. Salt is a rich source of sodium. Reducing the intake of salt can help lower systolic and diastolic blood pressure effectively. Caffeine Tea, coffee, and energy drinks contain caffeine which can cause a spike in your blood pressure for a short term. Caffeine can raise both diastolic and systolic blood pressure. So, when you are following a high bp diet to manage your hypertension issues, avoid having caffeine. Alcohol Excess consumption of alcohol can cause a substantial spike in your blood pressure levels. Also, heavy drinking of alcohol increases the risk of serious health conditions, such as stroke, obesity, cancer, and heart failure. So, it is wise to avoid alcohol for blood pressure management and to maintain good health. Simple Helpful Tips to Follow Along with Diet to Manage Your Blood Pressure: While you follow a high blood pressure diet plan, making simple lifestyle changes can help you achieve desired outcomes and attain good health smoothly. Here are some helpful tips that can help you in blood pressure management. Exercise regularly.Reduce your weight healthily. Also, work on reducing your waistline by getting rid of belly fat.Keep processed foods at bay.Cut back on sugar.Quit smoking.Monitor your blood pressure levels at home.Reduce your stress. Avoid stress triggers. Do yoga stretches and medication.Have continuous, sound sleep. If you are suffering from hypertension and wish to reduce your blood pressure naturally, resort to high blood pressure diet plan. Certified dieticians, such as health experts at Health Total, can help you have a personalised high bp diet and guide you to follow the right dietary and lifestyle modifications to lower your blood pressure. So, hurry up, reach out to us online or over a call on 9650684061 and get set to have healthy blood pressure levels with our customised health plans for blood pressure management. 7 Blood Pressure Management Diet Foods That Do Wonders To Your Body Health Total. The post 7 Blood Pressure Management Diet Foods That Do Wonders To Your Body appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/7-blood-pressure-management-diet-foods-that-do-wonders-to-your-body/?utm_source=rss&utm_medium=rss&utm_campaign=7-blood-pressure-management-diet-foods-that-do-wonders-to-your-body It is common to cycle between “bulking” and “cutting” in order to get ripped. To build muscle mass, create a surplus calories during the bulking phase. You create a calorie deficit during the cutting phase to lose any extra fat that you gained during the bulking phase. This is a very popular method, but does it really work? Do you really have to choose between bulking and cutting? Or can you achieve both simultaneously? Here are the facts. Introduction to Bulking and cutting
Bulking and cutting are two different processes. This is why some bodybuilders prefer one goal at a given time. Krista Maguire (R.D.), C.S.S.D. and Beachbody nutrition manager, says that bulging, or building muscle is an anabolic process. “Cutting or losing weight is a catabolic process (breaking it down). It is possible to pursue both of these goals simultaneously. Maguire says that it is difficult to do both simultaneously, but not impossible if one finds the right balance and takes things slowly. This is called body recomposition. How do you achieve that perfect balance? She explains that in addition to weight training and resistance, it is important to have a moderate caloric deficit. However, this will allow you to eat enough protein to build and maintain lean muscle. It doesn’t matter if you are bulking or cutting simultaneously, or switching between them, consistency in your nutrition and exercise routine is key. How to Bulk
Gelhbach explains that bulking is about gaining as much muscle as possible. You can achieve this goal without gaining weight. To do so, you will need to be more challenging during strength training and ensure you are getting enough calories and protein to support your muscle growth. Bulk Nutrition
Bulking requires a calorie surplus. Maguire advises, “Increase your calories over maintenance mode, but not too crazy.” However, if you are creating a surplus by eating empty calories (a.k.a. “dirty bulking”), your body will likely store those extra calories as fat. Your body will store these extra calories as fat if you do “dirty bulking”. It is important to pay attention to where your extra calories come from. Maguire advises, “Focus your strength training and consuming sufficient high-quality protein for refuelling and building lean body mass.” You should aim to consume between 20 and 30 grams of protein each meal. Maguire says that more protein doesn’t always mean better. Research shows that 20 grams of protein per dinner is significantly better for muscle protein synthesis than 40 grams. A Workout Plan to Bulk
Gehlbach states that hypertrophy can be achieved by lifting heavier weights and stimulating growth. He says that you can achieve this by using a range of rep ranges (8 to 15 reps per set would be a good starting point) and by incorporating training techniques such as supersets, drop sets and forced reps. It is a good rule of thumb to choose a weight that will challenge you to do six to twelve reps. Gehlbach states that rest periods between sets should allow you to take a deep breath, and then perform the exercise with perfection technique. This means that you should limit your rest between sets to no more than 90 seconds. How to Cut
Matt Gehlbach C.S.C.S. owner of Garage Gym Fit, states that “the goal of cutting” is to lose fat and preserve muscle mass. He says, “You must ensure that you are getting enough protein to prevent your body from starting to break down muscle tissue for fuel.” To maintain the muscle you have, you must train hard. Nutrition for cutting
Maguire states that a moderate caloric deficit is necessary to preserve or build lean muscle. This is the keyword. Maguire says that you need to ensure you are still getting enough calories, protein, and other nutrients to fuel your muscle growth. This could mean you lose weight slower than you would normally expect from following a diet plan for weight loss. Maguire suggests aiming to consume 1.2 to 1.75 grams of protein per kg body weight each day. She recommends that this should be spread evenly throughout the day, with “ideally 20-30 grams of protein per meal or snack to maximize protein synthesis.” For cutting, you need a workout plan
Cardio may be the first thing you think about when it comes to fat-burning exercises. Strength training can help you lose fat quickly and get your heart beating faster. “Strength training should be sufficient, especially if it focuses primarily on compound movements like deadlifts and squats as well as rows and presses,” states Steve Theunissen, an R.D.N. and ISSA/IFPA certified personal trainer and author at Smart Fitness Results. Theunissen suggests following a regular weight-training program that includes strength training and full-body exercises to reduce weight. Rest periods should be limited to 60 seconds. How to Bulk and Cut Right
How can I cut and bulk my hair? These tips will help you choose the right approach for you. 1. Pinpoint your strategy
Some bodybuilders prefer to address cutting and bulking separately, in an alternating fashion as part of their body transformation plan. The bulking phase is usually the first. This involves gaining as much muscle as you can and then cutting down on any excess weight. You may find it easier to stick with a consistent routine that allows you to cut and bulk simultaneously. LIIFT4 is an example of a program that combines intense cardio with heavy lifting to help you lose weight, build muscle and transform your body in just four days. 2. Be committed
Gehlbach states that it is possible to lose weight and build muscle. However, it requires a lot more effort and dedication. It is important to improve your nutrition, eat lots of protein, and train consistently. Gehlbach says, “If you stick to that diet and maintain a clean eating pattern, you should be able lose fat without losing muscle.” 3. Don’t skip R&R
This is crucial! This is crucial! It is important to get enough sleep each night to support muscle recovery. How to Bulk and Trim to Transform Your Body, The Beachbody Blog The post How to Bulk and Trim to Transform Your Body appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/fitness/how-to-bulk-and-trim-to-transform-your-body/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-bulk-and-trim-to-transform-your-body Do you notice hair falling out in tiny patches lately? Are you experiencing patchy baldness or a loss of hair on your scalp? Alopecia areata could be a condition that causes patchy baldness on your scalp. Alopecia areata, also known as an autoimmune condition, is when your immune system attacks your hair’s follicles and causes hair loss. It can affect any part of your body such as your scalp, eyebrows and bread, eyelashes, chest and other areas. Alopecia can be caused by abnormal levels of androgens, stress, inflammation, stress, low-protein diets, iron deficiencies, or other underlying diseases. Individuals may experience varying degrees of patchy hair loss. Inflammation can trigger and exacerbate the symptoms of autoimmune conditions. You may be able reverse or alleviate the condition by following the alopeciaareata diet, which includes nutritious foods with anti-inflammatory and nutritional benefits. Hair loss can be reduced by eating the right alopecia diet foods, and avoiding foods that cause inflammation and irritation. Here are some useful dietary tips to help manage alopecia. 9 Tips for Hair Loss Prevention and Management: The autoimmune response that causes alopecia is affected by what you eat. A healthy diet rich in anti-inflammatory foods may help to alleviate symptoms of alopecia. Healthy anti-inflammatory foods rich in antioxidants, zinc and probiotics can help you heal. Some people may even reverse the condition. These are simple, yet effective ways to manage alopecia. Add probiotics to your diet: Probiotics can be used to replace the normal bacteria in the gut and reduce inflammation. This can improve the microbiome and reverse some hair loss, or at the very least, prevent alopecia from getting worse. Alopecia Areata diet plays a critical role in modifying microbiome to reduce the risk of developing alopecia. Yoghurt, a healthy probiotic food and an effective treatment for alopecia areata can be added to your daily diet. Include plenty of protein in your diet Alopecia areata must have a high protein diet to ensure hair health. Our hair is made up of proteins, so protein is an important component. Consider adding sprouts, beans and seafood to your diet. Choose healthy fats Your body will respond less to inflammation if you eat healthy fats. A diet high in omega-3 fatty acids and healthy oils can help reduce oxidative stress, which will decrease hair loss from alopecia areata. Olive and canola oil are good choices for cooking. To increase your intake of omega-3 fat acids, you can add fatty fish like salmon, tuna, and sardines to your hair loss diet. Seafood is high in vitamins and minerals, which can nourish your hair and encourage growth. You can also eat flax seeds, walnuts, and hemp seeds if you prefer vegetarian options. They contain healthy fats. Increase your intake of antioxidant-rich foods Antioxidants are good for your immune system and can help to reduce inflammation. There are many forms of antioxidants, including bioflavonoids and vitamins as well as minerals. The best source of antioxidants is fresh vegetables and fruits. Add berries, apples and leafy green vegetables to your alopecia areata meal. Biotin-abundant Foods Biotin (also known as vitamin B7) is an essential nutrient that is responsible for hair health. A deficiency in biotin could lead to hair loss. You can improve the health and growth of your hair by eating foods high in biotins such as carrots and tomatoes. Reduce Inflammatory Foods in Your Body Avoiding foods that trigger alopecia areata symptoms or cause inflammation in the body is a smart move. Plant-based proteins such as beans, whole grains and nuts should be your main source of protein. Certain acids and saturated fats found in animal-based proteins, like meat, can cause an inflammatory response. Avoid dairy products that can negatively affect your immune system. Avoid milk protein casein, which can cause alopecia and irritation to your immune system. Other food sources such as nuts, soy foods and leafy greens can provide the calcium your body needs. To reduce inflammation and manage alopecia, you should also limit your consumption of polyunsaturated oils, such as corn oil, margarine, and trans fats. To avoid triggering alopecia areata, gluten-sensitive people should avoid foods high in gluten. Zinc can enrich your diet Zinc is essential for hair follicle function, and immune system functions. Zinc protects hair follicles from shrinkage and slow growth. Zinc is essential for hair follicle recovery. It’s a great food for alopecia areata. Zinc deficiency can cause hair loss. People with alopecia areata often have zinc deficiency. You can manage this condition by eating zinc-rich foods like avocadoes, raspberries and beans. Eat Foods Rich in Iron: Iron deficiency is one of the leading causes of hair loss. It is also linked to alopecia areata. The normal cycle of hair-growth is also affected by iron deficiency. In order to promote hair growth and healthy hair, it is a good idea to eat foods high in iron. Include dark green leafy vegetables like beans, legumes and pumpkin seeds as well as other iron-rich foods in your diet. Increase Vitamin D intake Vitamin D deficiencies have been linked to many auto-immune conditions including alopecia areata. Low levels of Vitamin D are linked to hair loss. Vitamin D rich foods such as mushrooms, fortified cereals and rice milk, as well as oily fish like salmon or herring should be added to your hair loss diet. Get some sunlight every morning to get this vital vitamin. 7 Foods to Avoid when Managing Alopecia Areata or Hair Loss High Glycaemic Index Foods (GI): Eating foods with a high glycaemic score can lead to an increase in insulin and other hormones. High GI foods can cause hormonal imbalances in your body. Unwanted hair fall can be caused by a spike in androgens. These are substances that bind to hair follicles. Avoid high GI foods like sugary foods, refined flour, bread, and other foods that can cause hair loss. The hair’s structure is created by keratin, a protein that is found in alcohol. Consuming alcohol can negatively impact protein synthesis. Your hair will become less shiny and weaker as a result. Drinking excessive amounts of alcohol can lead to nutritional imbalances, which can cause the death of hair follicles. Raw Egg Whites: This is another food you should avoid if you suffer from alopecia. Raw eggs are not good for your hair’s health or thickness. Raw egg whites can cause a deficiency in biotin, which can adversely affect your hair health. Biotin is an essential vitamin that helps to produce keratin. When dealing with alopecia, avoid eating raw eggs whites. Sugar: Too much sugar can be harmful for your hair and overall health. Sugar can cause insulin resistance which can lead to obesity or diabetes. This could also result in hair loss. Insulin resistance can be caused by a diet high in sugar, starches, and refined carbohydrates. Sugary foods can lead to insulin resistance. Diet soda: Aspartame, an artificial sweetener found in diet sodas, can cause hair loss by damaging the hair’s follicles. Avoid diet sodas if you suffer from alopecia. High mercury fish: A sudden loss of hair can be caused by high mercury levels in the body. Mercury is abundant in certain fish like mackerel and swordfish. These fishes are the main source of mercury so they are included in the list of foods to avoid if you have alopecia areata. Junk food:Junk food is the last and most prominent of all foods that can cause hair loss. Junk food is high in saturated fats, which can increase your risk of becoming obese and causing cardiovascular disease. This can also cause hair loss. Consuming a lot of junk food can increase your testosterone levels, which in turn increases the DHT hormone. Alopecia can be caused by DHT hormone. You should avoid junk food if you want to keep your hair healthy and reduce or prevent hair loss. You now know what foods you should eat and what foods you should avoid to treat alopecia. Consult a dietician such as Health Total to get a customized alopecia diet that will minimize hair loss and encourage hair growth. Health Total believes in an integrated approach to treatment that gives you the best homeopathic and Ayurvedic options to heal yourself from the inside. It also addresses the root cause of your alopecia. Health Total specialists can help you with a customized alopecia diet. Call them online or by calling 9650684061 to get a safe, natural and gentle solution to your alopecia. Natural Ways to Manage Alopecia Areata and Hair Loss With the Right Food and Diet Guide. The post Alopecia Areata & Hair Loss Can Be Managed Naturally With The Right Food and Diet appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/alopecia-areata-hair-loss-can-be-managed-naturally-with-the-right-food-and-diet/?utm_source=rss&utm_medium=rss&utm_campaign=alopecia-areata-hair-loss-can-be-managed-naturally-with-the-right-food-and-diet Those achievement badges, tho. For some reason, we HAVE to collect them. They’re great little motivators and inspire people to get moving on the daily. What’s not to love? We could all use a little encouragement and a reminder of our successes. Well, the new virtual badges on Beachbody On Demand are a great way to celebrate both the journey and your results. You can earn badges for hitting milestones and completing programs, which help you stay on-point so you can hit your goals. Plus, you can share your accomplishments with friends on BODgroups and social media. It’s a fun way to push each other, spark community spirit, and say buh-bye to workout ruts. What Kinds of Badges Can I Earn?Beachbody awards virtual badges for four categories: Total Workouts, Total Shakeology, Total Rides, and Program Completion. You can track your progress manually. Or you can enable “auto track” in the Settings of the Tracking tab on the Beachbody On Demand website or app. We’ll also let you know when you earn a badge with a celebratory pop-up that congratulates you! Here’s how the badges break out: Total WorkoutsThe good news is that custom workouts, BODi workouts, BOD workouts, and Experience Rides on the Beachbody Bike all count toward your total. Total ShakeologyTrack every time you enjoy that delicious, nutrition-dense superfood shake and watch your collection of badges grow. Total RidesWe know you love your Beachbody Bike. It’s an incredible experience and giving it your best effort is worth rewarding. Program CompletionYou guessed it. This badge is the result of completing all the workouts within a single program. While many programs already have badges, more program badges will be rolling out soon so stay tuned! To see all the workouts still remaining within that program, just click on the program badge. (Remember, once you’ve finished a video, it will disappear from the list of remaining workouts.) Where Can I View My Badges?Check in with your badges whenever you’re looking for a little inspo. You can see all the badges you’ve earned, the badges you’re on your way to earning, and what’s up next. Here’s how you can view your badges: WebFrom the Beachbody On Demand homepage, tap on your profile image at the top right and select My Dashboard. This will take you to the Badges section where you can select “View All.” iOS & AndroidFrom the home screen of the BOD app, tap on your profile image at the top left to go to your account. Select “Recent Badges,” and then “View All.” BikeFrom the home screen, tap on the profile name at the bottom right corner to access Settings. Select “My Badges.” For details on how to earn a particular badge, simply select it and the information will appear. How Can I Share My Badges?It’s all about those feel-good moments. So let’s celebrate our achievements together. Share your badges with friends on BODgroups and social media from the “Share To” menu on your badge. You can also download the image to your device to customize what you’re sharing. We want to see your badges, too! When you do incredible things, we want to know about it — add #BODbadges to your posts so we can all join in the fun! Introducing Virtual Badges on Beachbody On Demand! The Beachbody Blog. Did you miss our previous article… The post Virtual Badges for Beachbody On Demand appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/fitness/virtual-badges-for-beachbody-on-demand/?utm_source=rss&utm_medium=rss&utm_campaign=virtual-badges-for-beachbody-on-demand Bisquick-free version of your favorite sausage ball! This soft, fluffy, and easy-to-pronounce sausage ball bread is a great alternative to Bisquick’s preservatives. What is Sausage Ball Bread?
Sausage bread bread is simply an adaptation of the sausage ball recipe. Because you don’t need to roll out individual sausage ball balls, making sausage bread bread is much easier. Instead, press the mixture in a rectangular baking dish and then cut it into bars. Because it doesn’t contain Bisquick, sausage ball bread is a lighter version of traditional sausage balls recipes. What is wrong with Bisquick
Bisquick and similar products are highly processed, preservative-laced baking mixes that have been filling kitchen cupboards for decades. Bisquick can be used as a convenient and versatile baking mix for home-bakers, but it is not good for our health. Let’s have a look at the ingredients:
After all this, do you still want Bisquick? We can do better! A cleaner sausage ball recipe
We’re now ready to make healthier sausage balls! This recipe for sausage ball bread only 4 ingredients that are easily found in every cupboard
This recipe is made for my family using organic and non-GMO flour, raw cheese and aluminum-free baking powder. Also, I make sure that I only use sausage made from sustainable pasture-raised pork. Sometimes, I add a pinch of cayenne pepper to give it a touch of spice. Even if you can’t afford organic or pasture-raised ingredients, removing bisquick from your diet is a great way to cleanse it!
How to Make this Recipe
This sausage bread recipe without bisquick can be made in a matter of minutes and is very easy to prepare. You don’t have to hand roll sausage balls, which can make your hands a messy mess. This recipe can be made with a food processor A food processor will make it easy to mix all the ingredients together. This video will show you how I let my food processor do the hard work! You can also hand mix. Mix everything with your hands. Make sure you scrape the bowl. After the mixture is well combined, place it in a 9×13 or 8×12 baking dish. Bake for 25 minutes at 350 degrees. How to Serve Sausage Ball Bread
Sausage bread bread is delicious with any meal. These are the ways my family loves this recipe.
Notes on diet and allergies
This recipe is egg-free and without nut flour. This is not gluten-free or low-carb. For a low-carb option, try these breakfast meatballs. Sausage Ball Bread (No Bisquick!)
Yield 12 Servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
This is a cleaner recipe for sausage balls that you can make from scratch and bake into bars. Ingredients
Instructions
Notes
Remaining food can be kept in the fridge for up to five days. You can freeze cooked sausage ball bread up to three months in an airtight container Sausage Ball Bread (No Bisquick) Keto In Pearls Did you miss our previous article… The post Sausage Ball Bread (No Butter!) appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/keto/sausage-ball-bread-no-butter/?utm_source=rss&utm_medium=rss&utm_campaign=sausage-ball-bread-no-butter Bloating, nausea, burning sensations in the stomach and nausea are some of the most common discomforts we all experience at one time or another. Acidity is a condition that results from excessive acid production by the stomach gastric glands. If you experience heartburn, regurgitation, or bloating frequently, you should seek treatment to alleviate the problem and avoid further complications. Acidity can be caused by poor lifestyle choices, unhealthy eating habits, irregular meals, certain foods, beverages, medications, slow digestion, pregnancy, obesity, and other factors. Over-the-counter medications can be used to relieve acidity and provide quick relief. However, they may become addictive. You can improve your health by making lifestyle and dietary changes that include a customized acidity diet. You can heal your acidity naturally by eating the right acidity foods. Learn how diet can assist you with acidity management. A Dietary Guide for Acidity. These are simple but effective dietary changes that can make a huge difference. Include Alkaline Foods in Your Diet Acidity can be eliminated by diet modification. It is the easiest, most natural and effective way to eliminate it. The backflow of gastric acid in the stomach can be reduced by eating more alkaline foods, and decreasing your intake of acidic foods. Acid reflux can be relieved by eating alkaline foods, which neutralize stomach acid. Add unsweetened yogurt, green leafy vegetables such as spinach, sweet potatoes, radish and beans to your acidity diet. These acidity foods soothe your stomach and reduce acidity discomfort naturally. You can ease your acidity discomforts by making simple dietary changes to your daily routine. Make sure you drink plenty of water Hydration is key to maintaining good health and minimizing the effects of acidity. According to medical research, mineral water can reduce acid reflux symptoms. Water intake is essential to dilute the stomach acid and alleviate acidity symptoms. Water is an acidity drink that can provide instant relief. Water intake is important for overall health and weight management. Keep acidity-triggering foods at bay It is important to recognize which foods cause acidity and remove them from your diet. Foods high in fats are known to increase the risk of acidity. When following an acidity diet, avoid fried foods like puris, samosas, and oily delicacies such as pickles and jalebi. Avoid packaged foods as they can add to your acidity discomforts. Avoid Spicy Foods: Although spicy foods can please your taste buds, they can also cause digestive problems and heartburn. It is best to avoid spicy foods such as garam masala, daal, tadka, spicy foods that are high in chilli powder, and chaat recipes like bhel puri that have a spicy mixture. Reduce your intake of caffeine Coffee is a common drink that most people consume several times per day. This helps keep our minds sharp and active. Excessive coffee can cause discomforting acidity symptoms. It increases gastric secretions, induces gastroesophageal regurgitation, and causes stomach pains. Avoid eating too much chocolate or desserts containing a lot of it to combat acidity. Avoiding caffeine can help you manage acidity. (Title: Acidity Management Program) You can say no to carbonated drinks and alcohol Acid reflux is caused by alcohol consumption. Alcohol can also cause acid reflux by irritating your esophagus’ tissues. Alcohol can exacerbate acidity symptoms. Your acidity discomforts can also be exacerbated by carbonated beverages. Avoid carbonated beverages and alcohol while you try to eliminate heartburn by following an acidity diet. You can sip water anytime you feel like drinking. Stick to your Meal Timings Stick to your meal times. You can avoid eating poor eating habits and missing meals by making sure you eat healthy meals every day. Timely meals help promote smooth digestive functions. Acidity can be worsened if you eat dinner right before you go to bed. Make sure you finish your meal early, i.e. Acid reflux symptoms should be controlled by not sleeping for more than three hours before you go to bed. Practise Portion Control Acidity management is influenced by the size of your portions. Consuming large amounts of food can cause digestive problems. Always choose smaller portions and smaller meals. It is possible to eat smaller meals more often. Instead of eating three large meals, opt for four to five smaller, more nutritious meals. Reduce the amount of food you eat by using smaller plates and bowls. If you don’t feel hungry after eating, avoid eating more. Take your time and eat slowly. Digestive problems can be caused by eating too fast or gulping down your food. Enjoy your meal and take your time. It may take you 20-30 minutes to fully enjoy your meal. Do not eat snacks or breakfast on your way to work by the bus or car. Enjoy your breakfast and dinner by taking the time to sit down at the table. Enjoy every bite of food. A Sample Meal Plan These dietary tips will help you create a nutritious and healthy meal plan. Here is a sample meal plan to help you add acidity to your diet. Aloe Vera juice in the early morning (at 7 o’clock) Breakfast at 8:15 am: Missi Roti (broken wheat porridge), veg vermicelli or stuffed chapati. Mid-morning (at 11 a.m.): Coconut water, green tea, or fruit Lunch at 1pm: Boil rice, plain chapati, vegetable + daal. Your lunch can also include unsweetened yogurt. Evening: A home-made soup, rice flakes snacks, or herbal tea at 5pm Dinner: Plain or missi Chapati, boiled rice, or a chapati or missi Chapati. You need to carefully choose the food you eat when planning meals for acidity control. Below is a list of food types that will help you decide which foods you should eat and which foods you should avoid. CEREALS: Cereals to eat Cereals to Avoid: Do not eat white refined flour or its products. PULSES: Pulses to Eat: All washed pulses such as soybeans, green lentils, and yellow lentils are all good options. Avoid Pulses: Don’t eat chickpeas or black gram while you are dealing with acidity. VEGETABLES: You can eat green beans, carrots and cauliflower. Avoidable vegetables: You should not eat onions, potatoes, capsicums, or frozen vegetables. FRUITS: You can enjoy papaya, guava and pears as well as watermelon, apple, muskmelon and banana. Avoid citrus fruits: Don’t eat cranberry or citrus fruits like grapefruit, oranges and lemon. DAIRY PRODUCTS Dairy products to consume: Use skimmed milk Avoid dairy products: Cream cheese, full-fat yogurt, whole milk, cream, condensed milk, and cream cheese are all things to avoid. SPICES: Spices to Eat: Use coriander, mint, cumin and fennel in your meals. Avoid spicy spices: It is best to stay away from red chilli, green chilli and cloves when dealing with acidity. DRINKS: Drinks to drink: Green tea, coconut water and bitter gourd juice are all good options for soothing your digestive system. Avoid canned or packaged soups, carbonated drinks and sweetened drinks. OILS: Oils to Eat: Use olive oil, canola and cow ghee to cook your meals. Avoid oily substances: Don’t use butter, cream, or palm oil. To alleviate digestive discomforts, it would be beneficial to avoid fleshy foods and to manage acidity. An acidity diet is a natural way to relieve acidity symptoms or heartburn. Health Total’s certified nutritionists can create a customized diet that includes acidity fruits, vegetables, and other acidity food to relieve your symptoms. The experts at Health Total can help you lose weight, boost immunity, and provide you with diet plans to manage acidity. Get in touch online or by calling 9650684061 to get rid of acidity. Guide to Acidity Management – Diet and Meal Plan Ideas Health Total The post Guide To Acidity Management: Diet and Meal Plan Ideas appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/weight-loss/guide-to-acidity-management-diet-and-meal-plan-ideas/?utm_source=rss&utm_medium=rss&utm_campaign=guide-to-acidity-management-diet-and-meal-plan-ideas There are always more tips to learn when it comes to cycling. We have the insight to help you get started with indoor cycling, or mix indoor and outdoor rides to increase your performance. 1. Find out your fitness level
Bianca Beldini D.P.T. is a Schwinn-certified trainer, and U.S.A. Triathlon coach. She says, “This applies to both indoor and outdoor riders.” You need to find the perfect fit. Bike frames can vary greatly between manufacturers. She recommends that you seek advice from a local cycling shop for outdoor bikes. There, you can have a professional “fitting” done for yourself. Indoor riders: Take the time to read reviews and research all options. Pro tip: Find out more about the Beachbody Bike from MYX here. 2. Keep your eyes on the motion
It may be tempting to dive into all the data on distance, speed or elevation. However, it is better to start with the motion of riding, says Denis Faye (ex-Executive Director of Nutrition at Beachbody) and member of Big Orange Cycling. Faye says, “That doesn’t mean you just cruise around with minimal effort.” She races amateur-level road, cyclocross and mountain bikes. It means to notice what happens when you push yourself, or how your body responds to cycling. To be a better cyclist, you must ride your bike more. He adds that you get better at what your do more of. 3. Try Hills for Challenge
Beldini says climbing hills is the most difficult challenge in cycling. It requires a lot of strength and endurance, as well as a strong cardiopulmonary system. This is true regardless of whether you are indoors or outdoors. She suggests that you find a small hill to climb, or choose an indoor program with low elevation gains for the first time. Continue to climb hills multiple times. Then, increase the hill gradient gradually and ride for longer periods of time. Beldini recommends that riding hills efficiently makes it easy to ride on the flats. 4. Mix it up with your workouts
It can be easy for someone to fall into a routine, whether they are cycling indoors or outdoors. This can lead to a rut and a slowing down of progress. You can change it up by trying new workouts for cycling, especially if you are looking to improve your skills such as a faster pace ride or an interval session. These are the four ways to increase endurance, stamina and intensity as well as your aerobic capacity. 5. Cross-Training is a must
Faye says that while it is important to cycle, it is equally important to include other exercises to avoid overuse of the same muscles. Beachbody offers many fitness programs that will help you increase your flexibility, strength, and mobility. He says that cycling is the best form of exercise because it doesn’t work the same muscles repeatedly. While this is fine for your cycling performance, it can lead to injury. Cross-training will help you avoid that. 6. Find a group
Are you feeling drained of motivation or just want to push yourself more? Faye believes that cycling with other cyclists can give you that extra boost. This could be done via an online program, with a trainer, or live classes. Or it might involve recruiting other local riders for an outdoor ride. Faye recommends contacting local bicycle shops and checking their Facebook pages. He says, “I enjoy riding alone for some personal goals, but humans are competitive and it’s great that you use that to fuel your body.” “When you are with a group, it is easier to go faster and harder. 7. Get rid of your fear
Do you hate seeing the hill ahead of you when cycling outside? Do you fear a more intense cycling workout indoors? Faye believes that this means you should do more of it. He suggests, “If you don’t enjoy something, it’s probably the thing you need to do most.” It’s a metaphor for the whole of life. It’s what you fear doing that will make your life more rewarding. 8. Add In Fun Rides
Yes, it is important to set goals and make progress. Garret Seacat is a C.S.C.S.S. certified coach and USA Cycling certified coach. Many athletes struggled to find events in 2020 and beyond. This forced them to be more motivated. Seacat believes that rather than buckling down, it might be an opportunity to lighten up. He says, “Remember when as a child you went on your bicycle and explored the world and lost all track of time?” “Tap into it again. Enjoy a break, take a look at the scenery, and look up from your computer. This will help you rekindle your love for cycling and remind you why it was so special in the first place. 8 Tips for Cycling to Get the Best Out of Your Workout, The Beachbody Blog. Did you miss our previous article… The post 8 Cycling Tips that will make your workout more enjoyable appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/fitness/8-cycling-tips-that-will-make-your-workout-more-enjoyable/?utm_source=rss&utm_medium=rss&utm_campaign=8-cycling-tips-that-will-make-your-workout-more-enjoyable Pre-packaged junk food is easy to find excuses to eat, whether you are trying to save money, need it for a quick meal, or simply because it tastes good. Packaged food is appealing because of its appeal in advertising, culture and communities. How can we stop eating junk food? *Note: Blog does contain Affiliate links. You can buy anything from my blog and I might make a small commission. These are my tips to eat less packaged food (junk food).
1. You can make it yourself, so don’t buy it in any packaging.
Easy Desserts You Can Make from Scratch This Chocolate Mug Cake is quick and easy to make. It only requires 5 ingredients. Chia pudding can be made in 5 minutes, instead of the time it takes to make boxed pudding. It’s also healthier.
Avoid boxed mac and cheese
Fries Cut up sweet potatoes or potatoes and sprinkle olive oil and salt on them. Then, bake them. It’s not difficult. Bagged fries can contain a lot of processed ingredients. I used to buy the best fries, but they weren’t as healthy as homemade. Bagged fries are not something I miss.
Juices You can make smoothies with fresh fruits, or juicing to get more nutrients. A handful of spinach, some strawberries and a banana mixed with yogurt is my favorite way to make a juice. Flax seeds and chia seeds are also great additions. This is a great way to replace soda, or you can try Kombucha or selzer waters.
You can also find great healthy breakfast ideas using lots of whole food (some simple, some a lot more complicated) by clicking here: More than 30+ Dairy and Gluten-Free Breakfast Ideas (& Sugar Free) as well as healthy snack ideas. 2. Here are some quick meal ideas
You don’t have to make a meal, but that doesn’t mean that you can’t use Mcdonalds’ drive-thru. I won’t be there. There are healthier options. You can get a salad from many places. Just make sure you have your own dressing. Jimmy John’s offers an Unwich wrap, which is a wrap made of lettuce and not bread. Some restaurants offer baked chicken wings as an alternative to fried. Noodles offers zoodles with zucchini, as well as regular noodles. Farm to table restaurants are also a healthier option for a sit-down dinner. Going out for dinner can sometimes be more healthy than buying a prepackaged meal, chicken nuggets or frozen pizza. 3. Plan Ahead
Make a Grocery List ahead of time and stick to it!
Bread is a favorite of mine, so it’s a treat to get it once in a while. Gluten-free bread is just as good as regular flour. Gluten-free bread is not as delicious as organic Italian bread. Another thing that I consider is not eating more than two meals with cheddar cheese. Before I started a dairy-free diet, I used to eat lots of cheese recipes. Since then I have gotten rid of a lot of cheese. I can go without cheese for a week or even a month. Fresh vegetables are a common ingredient in my meals. I don’t eat frozen vegetables. I try to plan simple, quick and complex recipes that are equally time-consuming. Event planning could be used to plan your dinners, breakfasts, and lunches one day in advance. However, I rarely do this. Do you ever forget to freeze your meat before cooking? Most meat can be defrosted in hot water in about 30 minutes. ALSO…Don’t go to the Grocery store hungry! Because I am often hungry, I plan my grocery list. I find it difficult to think about food after eating. My #1 rule is not to go grocery shopping hungry. Before I go grocery shopping, I always eat. Extra items will most likely end up in my cart if I don’t. To avoid snacking, ensure you eat enough during meal times. Make sure you eat enough fat and protein with every meal. This will fill you up. 4. Explore New Recipes
My Pinterest page has many healthy and delicious recipes. As you probably know, I love Pinterest. Pinterest is my favorite place to find healthy and easy recipes. As I have mentioned, paleo recipes are often the best way to find the healthiest recipes. You can also order the ingredients online and have them delivered to your home. They don’t usually have organic fruits or vegetables, grass-fed-beef, organic chicken, etc. However, fresh ingredients are more common. My blog, Reading and Decoding Food Labels and Toxic Ingredients will help you avoid some of the most harmful ingredients in packaged foods. 5. Get enough sleep
Are you sleep deprived and crave junk food? It is scientifically proven that this is the case. Our ancient instincts lead us to crave sweet and fatty foods. Even though we have a lot of sugar and fat today, our bodies still crave the same sugar and fat that was available before the modern famines. This seems strange to me. What do you think? What do you think? This results in an increase of hunger (LaMotte 2019, 2019). 6. Manage Your Stress
When you are stressed, it is normal to crave junk food. Emotionally, it is perfectly normal to eat junk food. It is possible to manage stress differently. You can find my entire blog on stress management here: Managing 3 Stages Of Stress. 7. You shouldn’t buy it
If you know that you will be craving junk food, don’t purchase junk food. If you don’t have any junk food, it is easier to resist your cravings. For snacks, I usually have only two bags of chips (healthier), one box of gluten-free crackers and some dark chocolate. I don’t have much else. It would be difficult for me to stop eating snack foods if I had a lot. Healthy eating is affordable! Even though I eat healthier now, I still spend the same amount of money on groceries as I did 8 years ago when I lived in an apartment. I also didn’t eat as well back then. 8. Reframe Your Thoughts
This trick was also taught to me by Dr. Oz. It said, “When you feel hungry for sweet or salty foods, think about what if you replace the craving with an apple. Are you still hungry?” Sometimes we are not hungry, but we just emotionally eat. Sometimes we believe we are hungry, but really we just need more water. Drink more water before you go. It is vital to keep hydrated. You can find some helpful tips and affirmations in the download. Get free affirmations and tips to help you develop healthier perspectives References:
LaMotte, Sandee. CNN/There is a scientific reason junk food cravings are so strong. (2019, October 23). Retrieved from: sleephttps://www.cnn.com/2019/10/23/health/sleep-junk-food-cravings-wellness/index.html Levenson, Jared. Why do I crave junk food? 6 Reasons/Eating Enlightment. Retrieved by: https://www.eatingenlightenment.com/2021/08/23/why-do-i-crave-junk-food/ 8 Tips to Eating Less Junk Food (or Packaged Food): The Wellness Resolution The post 8 Tips to Reduce Junk Food Consumption appeared first on Stay Slim and Healthy. Via https://www.stayslimandhealthy.com/health/8-tips-to-reduce-junk-food-consumption/?utm_source=rss&utm_medium=rss&utm_campaign=8-tips-to-reduce-junk-food-consumption |
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