Know Them: The Protein Suppliments

Whenever you are serious and start caring about your health the first thing stuck in your mind is the required essential nutrition's and their resources and here I am informing you about these nutrition's, however the general nutrition's are vitamins, minerals such as calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium except these minerals we also require carbohydrate, fat, abundant amount of water and the most essential one protein now you got it how essential is the protein is? Now you will be thinking what the protein is and why is so essential then let me remind you;they are one of the building blocks of body tissues, and serve as a fuel source, but as a fuel source they only contains 4kcal per gram which is quite less than the energy offered by carbohydrate or lipids which contains around 9kcal. However the most important aspect and illustrating virtue of protein from a nutritional point of view is amino-acid's composition.
Basically proteins are the polymer chain of amino-acids which are linked together by peptide bond and these peptide linkage broke down in stomach in presence of hydrochloric acids to stimulate digestion process and this is essential for the synthesis of essential amino acids. And by knowing the Essen city of protein you will be planning to start intake of protein supplements then let me keep you aware of the phony ingredients flowering in the local markets with the same product name and theme. Sometimes it is not easy to integrate between the fake one and the genuine product. So I will recommend you to go for a branded one's with the genuine hologram image on the package and when it comes to online purchasing of products, it's concern of more beware of the fraud products or the fake/in-genuine ingredients in the supplements.

However in some of the consideration purchasing online products are also beneficial as it offers you the right to claim the authority for late delivery, for in-genuine product or the fake brand, for not giving the value for your money.These protein supplements are easily available in numerous colors and flavors alike strawberry, vanilla, chocolate, etc. It is usually recommended and advised to have these protein supplements immediately after working out, as it helps you out to rebuilds the muscles and regaining the lost energy.
One can easily have these protein bodybuilding supplements in the local market place. They're well available in most of the medical stores and other malls. These supplements comes under the name of various brand names; therefore it is important to go through the ingredients presents in the supplement before purchasing.

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5 Immune System-Boosting Foods

It doesn’t have to be flu season for the body’s immune system to need immune-boosting nutrition to fight off the latest bug. The good news is, that the immune system is a finely tuned and complex defense system that can be strengthened by regular exercise and a strong nutrition plan.
The Immune System
The immune system is the body’s defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease using specialized cells such as white blood cells and antibodies. When functioning properly, the immune system identifies a variety of threats, including viruses, bacteria and parasites, and distinguishes them from the body's own healthy tissue. Once the threat has been identified, the specialized cells of the immune system work quickly to fight off the invading organism.
Nutrition and the Immune System
Proper nutrition and a well-rounded meal plan can play a vital role in the health and effectiveness of the immune system. The various specialized cells that support the immune system rely on certain nutrients and other nutritional factors, to function optimally.
In general, a diet rich in fruits and vegetables, low-fat dairy, whole grains and lean proteins provides the wide range of essential vitamins and minerals needed for a strong immune system. This well-rounded nutrition plan also naturally includes antioxidants—micronutrients that are available in both food and in supplemental form that neutralize oxidants and thus reduce free radical formation. Immune-boosting vitamins and minerals include:
-Vitamins A, B, C and E
-Chromium
-Copper
-Iron
-Manganese
-Selenium
-Zinc
While it may be tempting to rely on supplements for these essential nutrients, getting them from food is highly recommended for most individuals. Micronutrients, including those that support the immune system, are usually easier to absorb by the body when they come from food vs. a multivitamin. According to Nutrition.gov, “It is important to note that vitamin/mineral supplements are not a replacement for a healthful diet. Remember that in addition to vitamins and minerals, foods also contain hundreds of naturally occurring substances that can help protect your health.” It is only certain groups of individuals, such as older adults or pregnant and nursing women, who may need vitamin supplements in addition to a healthful diet.
When it comes to the immune system, it’s important to maintain a consistent healthy eating plan to avoid nutritional deficiencies. Any slight deficiency, even in just one nutrient, over time can weaken immunity. A weakened immune system leads to increased free radical formation and increases the oxidation or breakdown of cells. This is where immune system-boosting, antioxidant-rich foods can help.
Immune System-Boosting Foods 

Including a variety of healthful and nutritionally dense foods in your meals is the basis of any good nutrition plan. In addition, antioxidant-rich foods such as these can help specifically boost the immune system:
1. Wheat Germ – Not only is this food a key source of fiber, wheat germ is packed with protein and vitamins, including vitamin E, and is a great source of zinc. Add wheat germ to your bread, muffin and cookie recipes, or sprinkle it over yogurt and fresh fruit.
2. Low-Fat Yogurt - Yogurt is a great source of probiotics, a beneficial type of bacteria that helps maintain the health of the gastrointestinal tract and fight off invading organisms. Choose the low-fat or fat-free kind to reap the benefits without extra saturated fat.
3. Spinach/Kale – Dark, leafy greens such as kale and spinach contain high levels of vitamin C, which is often the first antioxidant we think of when it comes to boosting the immune system. Enjoy these leafy greens sautéed with garlic and olive oil or eat fresh as the base of a nutritious salad.
4. Mushrooms - Mushrooms may not be the first food that comes to mind when it comes to immunity but, in fact, they are a major source of the immune system-boosting mineral zinc. This mineral is essential to the proper function of cells in the immune system. Add mushrooms and spinach to omelets or try replacing the beef or turkey patty in your next burger with a portabella “burger.”
5. Ginger – Considered to be an antimicrobial, antibiotic, antiviral, and anti-inflammatory food, ginger has long been used in Eastern medicine and home remedies to prevent and reduce the effects of illness. Ginger contains vitamins A, C, E and B complex, magnesium, phosphorus, iron, zinc, calcium, beta-carotene and potassium, many of which directly support the immune system. Season veggie-rich stir-fries with ginger or add it to green tea to take advantage of the immune-boosting benefits.

“Let food be thy medicine and medicine be thy food,” wrote Hippocrates. Don’t wait for the next germ to strike. Following a healthy nutrition plan now, complete with immune-boosting foods like these, can help your body fight off any invading organisms faster and more effectively in the future.

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How Does Acupuncture Help With Aches and Discomfort?

Acupuncture constitutes one of the oldest forms of alternative medicine that is still being practiced. It is popularly attributed to Traditional Chinese Medicine of the sixteenth century.

The Primitive Take on Acupuncture
The ancient science believed most of the health issues stemmed from the imbalance of energy. The fine, stainless steel needles were used to stimulate the 14 major energy channels in the body, building immunity and resistance to illnesses while helping the patient overcome apparent problems. Acupuncture was known to be an effective remedy for different health concerns ranging from minor aches and discomfort to major health problems.

The Modern Take on Acupuncture
The conventional science today explains the same phenomenon with different words. Instead of talking about "chi" (energy), the modern science explains the process of acupuncture as a means to stimulate specific anatomic sites or nerves in the body. This process seems to have profound impact on the health and well-being of the patient.

The modern science has accepted acupuncture as an unparalleled mode of treatment. The process is extremely intricate, demanding years of learning and expertise to locate specific target points on the body. Even the slightest miscalculation can have drastic consequences. This is why it is recommended to seek reputed professionals for acupuncture treatments. The process is now covered under the medical insurance offered by most companies, which explains the modern viewpoint on acupuncture.

 

Here's how acupuncture is known to help with aches and discomforts.

Acupuncture for Aches and Discomforts
Acupuncture is known to help with aches and discomfort just the way it works for other health problems. The acupuncturist starts by analyzing the body for problem areas, identifying the root cause of the ache. S/he may use additional equipment to identify other characteristics of the body in order to devise the correct treatment.

Small, fine and sterile needles will be used to reach and stimulate the nerves under your skin. This process is usually painless or may be accompanied with minor discomfort. The needles are left for a period of 5 to 40 minutes depending on the need. This does not only help invigorate the nerve cells and muscle tissues, it also steadies the blood flow, ensuring appropriate flow of nutrients to and from all parts of the body.

 In some cases, placement of needles in one part of the body may be able to help relieve tension in another part. The treatment is known to help in managing the pain associated with arthritis, stress, inappropriate posture, fibromyalgia, dental treatment and post-surgery problems. Although the relationship between acupuncture and pain relief is unclear, it nevertheless has helped several thousands of people in achieving optimal health.

In chronic cases, acupuncture will most likely be recommended in addition to other treatments. Acupuncture is not a holistic cure for all health problems. It may, however, be able to help you keep numerous complications at bay. Acupuncture does help in relieving aches and discomfort by revitalizing internal body functions for overall betterment.

Source Dr. Manuel Compas, D. C.

The Real Impact of Carbs

Carbohydrates have earned somewhat of a bad reputation over the years. Like other macronutrients before them, carbs have fallen victim to the latest diet trends and fads, many of which recommend significantly reducing carbohydrate intake across the board. In fact, the topic often inspires heated debate between health and fitness experts, not to mention the feelings of love, hate and guilt inspired in the average person. Carbs have become the guilty pleasure of macronutrients.
For those with weight loss as a goal, low-carb diets have seemed to provide the answer. Reduced carbohydrate diets are commonly recommended based on the initial weight loss; however, studies have found this initial weight loss is often not sustained and, in many cases, leads to weight gain down the road. Plus, without carbs to utilize for energy, the body begins to burn protein. Over the long-term, a balanced diet including carbohydrates will yield the best results.
It’s time to set the record straight about this essential macronutrient and find out the real impact of carbs on our bodies.

The Role of Carbs
Carbohydrates are a key source of energy. As the body ingests these macronutrients from food, it sets in motion a complex process of carbohydrate breakdown, insulin release and sugar absorption. This process creates, ideally, a steady stream of energy for the body, whether the individual is typing away at a desk or completing a rigorous training session. Clearly, carbohydrates play a vital role in our diets.

The Right Carb for the Right Job
We’ve all heard the terms simple and complex carbs and, more recently, glycemic index. These refer to the structure of the carbohydrate and how quickly it’s broken down into glucose in the bloodstream. In general, the diet should focus on complex carbohydrates, such as whole-grain breads, rices and cereals, along with the right simple carbohydrates such as fruits, vegetables and low-fat dairy (simple carbs like refined sugar are best avoided). These types of carbohydrates provide not only energy, but also vitamins and minerals and, in many cases, fiber. When quickly trying to replenish energy stores after an intense workout, the right carb is often a simple carb paired with protein. Chocolate milk, yogurt with fruit and similar post-workout snacks can be good options. Like anything else in a good nutrition program, it comes down to taking a total-diet approach and choosing the right carb to fuel your day or refuel after a training session.

The Dark Side of Carbs
Yes, carbs are a primary source of energy and a must for a quality nutrition program. And yes, carbs can have a dark side just like any other macronutrient consumed in excess. This is where carbs start earning a bad reputation and it’s all in how we eat them. Carbohydrates are a source of energy, broken down by the body and then used or stored as glycogen, which is a quick source of energy to power your muscles through their next lifting session or high-intensity interval training workout. Unfortunately, the body’s ability to store glycogen is limited. Once the glycogen reserves are full, where does the excess glucose go? That extra energy broken down from excess carbohydrates is stored as fat instead of glycogen. Not all carbs lead to fat, just the excess ones.
It’s time to recognize the real impact of carbs—the energy they provide for day-to-day needs or extreme workout—as well as how we utilize them, for better or worse. Making a place for quality carbohydrates like whole grains, fruits, vegetables and legumes in a good nutrition program can ensure long-term success for you and your clients.

Source 

Seven Habits of Healthy People

It seems that some people effortlessly move through life making the right choices. They know exactly what to eat, wake up at the crack of dawn to enjoy a 10-mile morning jog and get to bed early each night for a solid, dreamy eight hours of sleep. If this doesn’t sound like you, it may be worthwhile to look at some healthy habits that could make a huge difference in your overall health and wellbeing.

Making any change can seem daunting, but if you make things a habit with a six-week plan, any new discipline can become a healthy lifestyle habit. Pick one or several of these seven highly effective habits that healthy people practice every day for a new, healthy way of life.

1. Early to Bed, Early to Rise. As the saying goes, this “makes a man healthy, wealthy and wise.” To say that sleep is an important habit of living healthier is an understatement. Research shows us that sound sleep is worth striving for. Sleeping six to seven hours each night can actually help you live longer, maintain a healthy weight, and help you function better throughout the day. Make sure you’re trying to get to bed early and avoid late-night work sessions. Just as you start the day with a positive mantra, try to adopt a calming routine for evening. A warm bath, reading or journaling and a dark, cool room are key for young and old alike. Also, new research shows that keeping one leg outside the sheets can help regulate body temperature more effectively. Lastly, if you’re suffering from lack of sleep, skipping your early-morning workout and sleeping in may help (as long as it doesn’t become a regular habit).

2. Don’t Worry, Be Happy. Stress has been linked to strokes and heart attacks, so it’s important to have strategies that help you manage your stress. The practice of counting to 10 can help keep blood pressure and heart rate from skyrocketing, and practices like yoga, meditation and Pilates may be useful in keeping stressful hormones from damaging our bodies. It’s also a great idea to simply take time to breathe consciously for as little as two to three minutes, journal throughout the day or listen to calming music. The more you are conscious of how you react to stressful events, the easier it will be for you to stay calm and make a mind-body connection.

3. The Early Bird Gets the Worm. People who work out first thing in the morning are more likely to continue with a regular exercise program than those who work out at any other time of the day. Making exercise a daily ritual is key, but you don’t have to go to a gym to get a workout. A morning walk, jog or yoga practice for at least 30 minutes can help reduce the risk of cancer, heart disease and even type 2 diabetes. Strength training has considerable benefits, especially after the age of 40, including keeping bones strong and boosting metabolism for a leaner body. However, whether you work out in the morning or any other time of day, the key is to do at least 30 minutes at moderate intensity. If you work out at a lower intensity, you’ll need to increase the length of your workouts to achieve the same benefits.

4. Floss More. Your gums are a good indication of how much inflammation you may have in the rest of your body. According to the American Academy of Periodontology, people with periodontal disease are almost twice as likely to have coronary artery disease (also called heart disease). In fact, one study found that the presence of common problems in the mouth, including gum disease (gingivitis), cavities and missing teeth, were as good at predicting heart disease as cholesterol levels. Bacteria from the mouth can enter the bloodstream through the gums and has been found clumped in artery plaques, which some believe directly contribute to blockages. Bottom line? Don’t forget to floss, for both your heart and your teeth.

5. Be a Free Spirit. Studies show that people who practice some form of spirituality live longer. It may be that praying or acknowledging a higher power gives time for reflection and reduces stress on the body.

6. Where’s the Beef? The power of protein is known to rebuild cells in the body and, of course, muscles. But those who eat a minimum of 80 to 100 grams of meat daily manage their weight better than those who consume than that.  Protein helps stabilize blood sugar levels that may cause increased appetite. Also, look for “fast food” sources of lean protein—animals that move a lot while they are alive are typically lower in cholesterol and fat. For example, chickens move more than cows, while shrimp move more than scallops. Both chicken and shrimp are examples of lean sources of protein. However, even a daily diet of lean beef protein can have cholesterol-lowering effects if combined with other healthy foods.

7. Veg Out. The average American eats only two to three servings of fruits and vegetables per day, even though research suggests that eating seven to nine servings of these anti-inflammatory, antioxidant-packed foods can reduce the risk of cancer and heart disease by 50 percent, according to a recent study.

Vegetables typically have more fiber than most fruits, but both are an important part of your diet. Consume a variety of colorful fruits and vegetables using the 4-3-2-1 method:

-Four servings at breakfast: Two-egg, spinach and tomato omelet, a banana and glass of orange juice (four servings)

-Three servings at lunch: Two cups mixed greens, sliced tomato, shaved carrots, cabbage and cucumber for a three-serving salad (don’t forget to add the protein)

-Two servings at dinner: Baked potato and side of broccoli with a lean four-ounce filet

-One more fruit or veggie as a dessert or snack (apples with peanut butter are a great treat)

If you implement just one habit each month, you will be amazed at how much more happiness, energy and life you’ll achieve.

Cardio Workout Routines That Don’t Require Any Equipment. Goodbye Excuses!

Is it possible to get a good cardio workout without leaving your home?  Absolutely, and you don’t need an expensive treadmill or elliptical machine either.  So throw out any excuses you can come up with because all you need to do these cardio workout routines is commitment and hard work.  They are a combination of high intensity cardio and body weight exercises, which will help burn fat, increase strength and improve your overall health.  So leave your swimming suit behind, put the running shoes away and let’s get this workout started!

Warming Up

Stair Climb – Try to imagine stairs as the cardio equipment in any building.  This is a great way to get your heart rate up.  Keep performing the stair climb until you start to break a sweat.  make sure to travel the entire stairwell to limit the amount of turn-arounds, otherwise you may start to get dizzy.  If your school or office has stairs, skip the elevator to get in a small workout.

Power Skip – Raise your knee up towards your hip while reaching your left arm overhead.  Try to land on the ball of your left foot, and then alternate positions.  Try to aim for 10-16 skips and focus on getting as high as possible to get the most effective workout.

Jumping Jacks – One of the more classic warm-up exercises, but still very effective.  Start with your feet together and hands at your sides.  Jump both legs out to the side while raising your hands overhead.  Keep your knees bent as you jump again to bring the feet back together and arms back to starting position.  Try to do 20-30 jumping jacks.

Inchworm – While standing tall, bend over until your fingertips are on the floor.  Then walk the hands forward while keeping your legs straight until you reach a push-up position.  Finish this off by taking tiny steps to get your feet back up to your hands.  Aim for 4-6 reps.

Butt Kicks – This exercise gets its name for a reason.  Jog in place while kicking your heels back towards your rear.  Focus on using your hamstrings so that they are doing most of the work and you’re not just kicking up dust.  Start with performing this exercise for a minute, and speed up your movement as you get more comfortable.

High Knees – Stand upright with your feet at shoulder-length apart.  Raise your right knee up as high as possible, and then place the leg back down.  Alternate legs and try picking up the pace.  Do this for 45 seconds or longer if you desire.

Full Body Routines

Standard Burpees – The perfect exercise for getting your entire body involved.  Start in a low squat position with both hands on the floor.  Next kick your feet back to a push-up position and quickly return to the starting position.  Lastly jump as high as you can before squatting back down again.  Repeat this 10-15 times.

Tuck Jumps – Stand up straight with knees slightly bent.  Jump as high as you can while bringing your knees into your chest and extending your arms straight out in front of your body.  Lower your arms when you hit the floor and do 8-10 reps.

Plyometric Push-ups- This definitely is not your standard pushup.  At the top of your traditional push-up, push yourself up to lift your body off the floor for a second before coming back down.  If you struggle doing regular push-ups, skip this exercise for now until you gain more strength.  Aim for 10 reps.

Punk to Push-ups- Start off in the plank position with your forearms on the floor.  Then lift into a push-up position and quickly move back down into the starting position.  Continue this for 10 to 15 reps, and remember to alternate your arm that makes the first move.

Diver Push-ups – Begin in a down-dog position, with your arms on the ground and look towards the floor.  In a smooth motion, bring your hips to the floor while rising your chest.  Keep moving until your back is arched and you are looking at the ceiling.  Swing back down and continue this for 10-15 reps.

Vertical Jumps – Try to jump as high as possible.  Stand up straight with your knees slightly bent, then us your arms to propel yourself upwards.  Bend your knees and jump up while extending your arms upwards towards the ceiling.  Repeat this 10 times.

Long Jumps – Similarly to the track and field event, jump forward in a continuous motion.  Try to reach forward with both legs and land on both feet at the same time.  To help yourself jump farther, bend your knees and use your momentum.

Invisible Jump Rope – Hop as if you were actually jump roping.  Stay on your toes and push off with the balls of your feet.  There’s no need to jump more than an inch or two off the ground.  Make quick, small movements with your wrists also to mimic holding the rope.  Do this for 60 seconds.

Arm And Core Routines

Bicycles – Lie down on your back with your knees near your chest and hands behind your head.  Bring your right elbow towards your left knee while the right leg straightens at the same time.  Alternate sides as if you are riding a bike and do this for 30 seconds.

Flutter Kicks – Lie on your back with your arms at your sides and legs extended.  Lift your heels off the floor and start kicking up and down.  Try to do this for a minute, and focus on keeping your core engaged.

Jumping Jack Planks – Start in the regular plank position but keep your feet together.  Then do a jumping jack with your legs by moving them out to the sides, and then back at the starting position.  Do 12-15 of these.

Power Punches – Stand with your feet shoulder-width apart with your right leg a few inches ahead of your left.  Raise your fists up and keep your elbows in.  Punch with your fist clenched while rotating your body.  Do about 10 punches before switching your stance and arms.

Upper Cuts – A different variation of power punches.  Get into the same stance as the power punch, but punch with the opposite hand and swing upward like you’re aiming for the ceiling. Do about 10 upper cuts before switching.  You can even do both the upper cut and power punch as a one-two combo.

Sprinter Sit-ups – Lie down on your back with arms by your side and elbows bent at a 90 degree angle.  Then sit up and bring your right knee towards your left elbow.  Continue to alternate sides and do this as quickly as possible so you can to get your core really engaged.  Do 15 to 20 reps.

Leg Routine

Box Jumps – Stand in front of a sturdy box or platform that’s high enough so you can land on top of it without it moving.  With feet shoulder-width apart, bend your knees and launch yourself onto the box.  Land with both feet, and then step back down and repeat.  Do 8-10 reps.

Lunge Jumps – Start off standing with your feet together, then lunge with the right foot forward.  Make sure your knee is bending at a 90 degree angle.  Next, jump straight up, and while in mid-air, switch legs and land in a lunge position with the left foot forward this time.  Do 8-10 reps.

Single Leg Hop – While standing on one leg, jump forward and land on the same leg.  Switch legs with every jump as you move forward, and leap 10-15 times total per rep.

Frog Jumps – Great for working out your thighs and glutes.  Begin by squatting down and touching the floor with both hands.  Then jump into the air, raising your knees as high as possible and then land softly on your feet.  Basically, jump as if you were a frog.  Do 10-12 reps.

Skater’s Lunge – With your legs a bit wider than shoulder-width apart, lower into an athletic stance and slide to the left into a side lunge with your hands on your left knee.  Then quickly move over to the right side, and repeat the motion.  Go back and forth for 60 seconds like you’re skating on ice.

Step Up – Find a sturdy, elevated surface like a bench and put your right foot on it.  Rise up until the left leg is straight, making sure the power is coming from your right hamstring and glute.  Lower yourself back down to starting position.  Do 10 reps and then switch legs.

Improve Your Eating Habits

Exercising regularly is a great habit to develop, but how are your eating habits?  Healthy eating will improve your energy levels and stamina, which will allow yourself to workout harder and longer.  Instructors Chris Cutter and Tammy Chang will show you how to make healthier eating choices without having to go on a diet.  So do your body a favor and enroll in this course today, as this could end up being one of your best decisions!

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15 Ways to a Healthier and Happier You in 2015

It's just about 2015 and you are determined to start the year with a fresh new start towards becoming a healthier and happier person. Well you are not alone! I believe that in 2015 we can all experience more Health, Healing and Hope for ourselves and our families, but where do we begin because this is more than just a New Year's resolution? Health is a journey, a plan towards wellness that is intentional and a new way of life. Change is not easy, but it is doable one step at a time, one day at a time. Real health is about addressing our physical, mental and spiritual wellbeing, because all three are connected and affect our physical health every day. So let's begin.

Here are 15 ways to get started TODAY for a Healthier and Happier you in 2015:

1. Get a physical and get your hormone levels checked. So many cancers today are caused by an imbalance of hormones.
2. Begin to eliminate junk food, sweets, soda, boxed foods as much as possible. There is so much research that says that these alone are causing many of our diseases and remember that cancer grows in sugar.
3. Try to buy organic food and avoid all Genetically Modified Organisms (GMOs) or genetically modified seed. Much of the soy, corn, cotton and canola sold today are now from GMO seed.
4. Start eating healthier: more fruits and vegetables, beans, nuts, seed and berries. Avoid all meats that have hormones, antibiotics, etc. Introduce coconut into your diet which gives the body needed ketones and helps with memory issues.
5. Drink organic milk, coconut and almond milk, organic tea only. Teas are like spices, they have so many nutritional benefits for the body, but avoid regular teas with hidden pesticides.
6. Drink filtered water with lemon to balance your body's pH level. Apple cider vinegar also balances the pH levels, but don't forget to add the cinnamon and honey!
7. Exercise. This isn't necessarily always big workouts, rather daily walks, stretching, weights, bicycling, jump roping, etc.
8. Detoxify. Consider a detox regime to rid your body of toxins and take fiber for daily elimination. Detoxing doesn't have to be difficult and it can bring the body back to health. Remember toxins brings disease.
9. Take salt baths, get massages and maybe see the chiropractor. Some salts have over 83 minerals and can regulate close to 325 enzymes which helps the body detox and heal. Massages and chiropractic adjustments also allows the body to rid the body of toxins.
10. Drink a smoothie everyday. Some of the things I put in mine are: organic fruits, vegetables, coconut milk, an omega 3 source, brewer's yeast (B vitamins), gelatin (collagen), and green powder with all kinds of adaptogens, herbs, plant enzymes, extracts and superfoods.
11. Take a good multi vitamin if you are not consuming a green powder every day. Research says that most of us are not getting the required vitamins and minerals that our bodies need.
12. Take a strong probiotic daily for the gut, especially if you have been on a lot of antibiotics or have yeast. Most diseases start in the gut and then proceed into the bloodstream to every organ. Probiotics build up the good bacteria.
13. Cook with a lot of spices. Research indicates that spices can change blood pressure, blood sugar and heal some diseases.
14. Get more sleep and try to reduce your stress. Meditation on God is a great way to bring your stress levels down.
15. Lastly, start reading about health. Today's changes will determine tomorrow's health. It is NEVER too late to get started!

The easiest changes occur when we work one day at a time chipping away at what seems to be an incredibly large mountain in front of us. However, today's changes will make tomorrow a better day with a quality of life that is happier and brighter for each one that meets the challenge. If we take today's health a little more serious, hopefully tomorrow's pain will be a little less, doctor visits a bit fewer and a life more full to enjoy with those we love. Wishing you all a healthier and happier 2015!

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13 Foods That Trim down Your Body the Natural Way

With 2014 finally here, many #people will be on a huge health kick, looking for all the best foods that trim down your body. It’s easy to want a quick fix solution to trimming down, but if you want to know a secret, most of us make it way too hard. Trimming down the natural and healthy way is really quite simple, and more so than you think. To trim down the easy way, and actually not go hungry or suffer from poor nutrition, all we need to do is choose a larger amount of simple, healthy foods. All the foods below will naturally help you drop pounds the way your body prefers and was meant to do. Try just filling your plate with these foods that trim down your body each day, and in no #time you’ll slim down the natural and smart way, without going hungry or feel like you’re dieting. Better yet, pair as many of them together as possible for meals and snacks, and have fun coming up with new combinations!

 1. Fish

Fish is one superfood I will always be an advocate of and it’s one of the best foods that trim down your body quickly. Why? It’s high in amino acids that digest seamlessly in your #body, for immediate use to repair and increase your lean muscle mass. It’s also almost fat free, low in #calories and contains no carbs at all. Pair fish with some of the healthy foods #below for the most filling benefits and eat 4-5 servings a week. Regardless that some sources can be high in mercury, if you choose a good source, fish is a much better alternative than choosing meat for #weight loss.

2. Greens

Greens are my favorite trim food of all. Kale, spinach, arugula, romaine, collards, etc, they’re all amazing for you. They balance the mind, body and they’re so low in #calories, but fill you up quickly. Due to their intense nutrient profile, greens also signal immediate nourishment to your brain, which satisfies it sooner. When you eat foods with little nutrients, it’s easier to naturally be hungrier because your body isn’t getting the nutrients it wants and needs. Eating greens takes care of that because they’re high in vitamins, antioxidants and minerals that your #body literally craves. Eat a huge salad or bowl of steamed greens and see if you don’t agree with me!

3. Veggies

While you’re upping your greens, don’t forget about veggies too! My favorite veggies are celery, turnips, pumpkin, squash, sweet potatoes and carrots, but any veggie is game. Do be careful with white potatoes as they can spike your blood sugar just like a refined piece of bread would. Opt for purple red or sweet potatoes instead. Also, as long as you tolerate them, don’t forget about broccoli, Brussels sprouts, cauliflower, onions and cabbage either. They’re brimming with nutrition! All veggies are full of vitamins, fiber and water, which fill you up, add bulk and ensure your #body gets exactly what it needs. Cooking them makes them easier to digest than eating them raw, so don’t think they need to be raw to get all the healthy #benefits.

4. Egg Whites

Egg whites are the lowest calorie source of animal protein per ounce. For ¼ cup of egg whites, you’re only looking at 25 calories, no fat, no carbs and straight protein. Don’t fear the whole yolk as long as you keep it to one a day, but egg whites are the most figure friendly option of the two. Egg whites can be added to anything, be it a smoothie, oatmeal or cooked up with some veggies. Any way you want to use them is great. They fill you up and hold you over for a long time, with very little #calories in them. This trims you down in no time, but be sure to get a little healthy fat from other sources if you can. Eating all protein and no fat all the #time isn’t good for your metabolism long term. Short term though, #egg whites will trim you down incredibly fast.

5. Nonfat Greek Yogurt

I adore nonfat Greek yogurt. Even if I don’t eat any other animal protein source, which I try to monitor, I always eat Greek yogurt, plain and unsweetened. It is the perfect anti-stress, low sugar and high protein snack. It contains calcium, magnesium, potassium, iron, Vitamin B12, Vitamin D and a large amount of zinc as well. Yogurt is a food more #women need to be eating, but not the high sugar varieties most of us are used to. Choose plain, unsweetened Greek yogurt and pair it with a low sugar fruit like berries, or some stevia to sweeten it up without adding sugar. I use it in smoothies as well, as it makes for a delicious ice cream like shake that’s secretly healthy for you! The probiotics, protein, low sugar and fat-free qualities of Greek yogurt help you drop pounds quickly, despite that it comes from a dairy source.

6. Psyllium Husks

If you haven’t heard of psyllium husks, let me introduce you to your blood sugar, digestive tract and appetite’s #best friend. Psyllium husk is a straight plant fiber that acts in the body exactly like #chia seeds do, but it is calorie free. It’s high in soluble and insoluble fiber, swells in the digestive tract to fill you up and helps excrete wastes through the #body. Just be sure not to use too much! ⅛ tsp. added to two of your meals or snacks a day is just enough!

7. Hemp Protein

Hemp protein is by far my favorite single source of vegan protein. It’s rich in heart healthy omega 3 fatty acids, protein, magnesium, B vitamins, Vitamin E, manganese, copper, zinc and fiber. It’s also lower in fat per serving than hemp seeds, which are richer in fat. Hemp protein is simply the straight protein derived from raw hemp seeds and is an incredible source of easy to digest protein with all essential amino acids. It helps increase lean muscle and it’s very easy to digest, even though it has a lot of fiber per serving. I add hemp protein to smoothies, energy bars and even homemade puddings with Greek yogurt and stevia. Hemp protein also thickens up recipes nicely, so you can use it for baking as well. It will work like any other lean protein source to increase lean muscle mass and burn fat, but it’s more alkaline and friendly to your #body than animal sources like whey.

8. Oats

Oats are by far one of the best grains to consume, if not the best. They’re easy to digest for most #people, and if you’re scared of gluten contamination, just buy gluten-free like I do. Oats are a rich source of fiber and protein, they’re almost fat-free and they’re rich in heart healthy vitamins and minerals. Oats are unique to other grains, because they contain more protein per serving and they're just a couple grams under the almighty quinoa seed. I find oats easier to digest than quinoa, and enjoy their milder, nuttier texture. Oats are also one of the most filling foods you can eat to start your day. You can also add them to smoothies, use them to thicken omelets, muffins or even a healthy veggie meatloaf. Oats help burn fat in the body by increasing your fiber intake and protein intake. Since they stabilize your blood sugar, they also keep your insulin from storing fat in your #body and keep it even to prevent blood sugar surges.

9. Coconut

Coconut is one of my personal favorite foods for a few reasons. First, it helps stabilize your mood, enhance your mental focus and reduce stress. This relates to #weight loss for a few reasons. It helps to keep you from reaching for sugar as a quick source of fuel, and it also reduces your cortisol levels from high levels of stress. Next, coconut is high in fiber, which promotes a full feeling, and its healthy fats are burned by your liver to help increase fat burn in your #body. Just be sure to stick to all unsweetened forms of coconut. I highly recommend unsweetened coconut shreds to add to oatmeal, baking recipes or energy bars. You can also stir it in your yogurt for a filling snack. I like to use raw coconut butter in my smoothies, or as a butter replacement. I also like to eat it 1 tbsp. at a #time off the spoon when I’m hungry and need a quick energy source. #Coconut oil is the best oil to cook with since it holds its nutrients at high heat levels and will help increase fullness quicker in your meals.

10. Berries

Berries are just bursting with fat burning properties. Since they’re low in sugar, they won’t mess with your glycemic index at all. They’re also rich in antioxidants, fiber and vitamins and minerals which help release toxins from stored fat in the #body. Berries enhance your mood as well. Just adding ¼ cup to your smoothies, to your oatmeal or your yogurt is a great way to enjoy them, though the possibilities are endless!

11. Flaxseeds

Flaxseeds are full of fiber, just like #chia seeds, and have a host of omega 3 fatty acids to increase fat burning in the body, regulate your blood sugar and their fiber content helps increase satiety. They also contain phytoestrogens, which act like hormones in your #body, helping to relieve stress from low estrogen levels. They also help give you great #skin, as a bonus! Add ground flaxseeds, not whole, to your smoothies, yogurt, oatmeal or even cooked veggies. Their fiber helps promote regularity, which will help reduce stored toxins from your body and fight off excess water #weight.

12. Cucumbers

I adore cucumbers! They’re not just low in #calories, but filled with slimming potassium and Vitamin C. Cucumbers are also a great way to hydrate after a workout and they are a natural detoxifying fruit (yes, they’re a fruit). I freeze cubes of chopped organic cucumbers and use them in smoothies instead of bananas to lower the sugar content, increase the water content and give my smoothies a delicious, fresh taste. Try it for yourself and see how you like it!

13. Lemons

Lastly, let’s give lemons some love! Lemons are fat burning machines! They’re naturally slimming because they help move toxins out of the body and reduce stress due to their Vitamin C content. They also act as a natural diuretic to release stored water weight in your body. I like to drink lemon water when I have a headache or a stomachache and I always feel better within half an hour. They help alkalize your whole body and reduce acid contents in your blood, #stomach and your lymph fluids. Lemons also help to reduce pain and inflammation in the #body, and can even help with constipation. Brew a hot cup of water, add a few lemon slices and drink up. You won’t believe how good this is, any #time of the day. It will help trim you down naturally, without you having to go on some crazy Master Cleanse using lemons!
Obviously, there are many, many other slimming foods out there. Some of my other favorites include almonds, raw chocolate, herbs and spices and certain superfoods. I’d love to hear your favorite slimming foods if you have any. Being slim is not about starving! It’s about feeding your body with high quality ingredients that naturally keep you at a great #weight the right way. What’s your favorite slimming food?

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