The 3 Most Dangerous Keto Diet Misconceptions

There are several misconceptions about diets. This is the reason people fail to achieve much sustainable success with diets.

Let’s get one thing clear. Diets do work. If you’re just looking to lose weight, any diet will take you there. As long as you follow instructions and as long as you stick with them long enough, you will get what you came for.

Losing weight is not an issue. The real problem is keeping the weight off. This happens again and again and again. It doesn’t matter the name of the diet. It doesn’t matter what year it is. It doesn’t matter how many people are excited about a particular weight-loss system. This will always be an issue.

It all boils down to sustainability and, unfortunately, if you believe in certain misconceptions about the keto diet, it’s only a matter of time until you get all that weight back. The worst part to all of this is that it’s all your fault. It’s not the fault of the keto diet. It is tried and proven. It is solid gold. People swear by it because it actually works.

If you’re looking for a sustainable and powerful way to lose weight, you can’t do any better than the keto diet. The issue is whether you choose to believe in certain misconceptions that eventually undermine and sabotage your success with this diet.

Misconception #1: The keto diet is hard

One of the most common misconceptions about the keto diet is that involves going into some sort of dietary twilight zone. It’s as if you’re going into some sort of no man’s land that people haven’t explored before.

Believe it or not, people are already keto at some level or other. They eat a lot of fat with some carbohydrates thrown in. That’s how a lot of people already eat. So, if you want to go full keto, it doesn’t take much of a transition. You’re already partly there.

Unfortunately, a lot of people think that you have to move mountains or you have to become a totally different person and completely reorient and change your taste buds for you to become keto.

This is discouraging; this sets up unnecessary obstacles, and it’s completely false. Look at your typical meal. Chances are there are certain keto items stare already. You’re partly there. So, don’t think that this involves some sort of very difficult transition from zero ketos to completely keto. It doesn’t work that way. You’re already partially there.

Misconception #2: You can’t transition into keto

Just as bad as Misconception #1 is the idea that there is no space for transition in the keto diet. The idea is that this is just another diet.

Think about it. The reason people fail with their diets is that they put this undue pressure on themselves to completely switch over to the new diet.

For example, if you adopted a high-starch diet or a vegetarian diet, the idea is to just go all in all at once. In other words, you go cold turkey. It’s like a smoker going from two packs a day to absolutely no cigarettes the next day.

That works for some people but, for the majority of people who go cold turkey, they will fail again and again and again until somehow, some way, if they’re lucky, they make it through. That is not a winning strategy.

A lot of people are able to achieve better success when they gradually or ease into their new lifestyle. That’s the secret. This is not a diet. It’s a lifestyle. It’s a new way of looking at the things that you put in your mouth. This is a new attitude that you’re assuming regarding your food.

When you change your relationship with your food, you change your outcomes. There’s no need to go through some sort of black-and-white transition. The more you think about the keto diet along these lines, the more unnecessary pressure you put on yourself. Last time I checked, when people operate under a tremendous amount of pressure, they are more likely to break apart. They are more likely to fail.

Misconception #3: Keto foods are unpleasant and unnatural

It’s very easy to develop an aversion to fat. Seriously. It’s too simple really. How come? Well, if you’ve been told for several decades of your life that something is wrong, eventually you will fall for it. Sooner or later, you will believe it. In fact, you will start interpreting your experience in such a way that reinforces or validates] what you’ve been told.

However, let me tell you a simple truth. Just because a lie or a misconception has been repeated millions of times doesn’t make it true. The same applies to high-fat diets. It’s only been recent that the scientific community has discovered that high-fat, low-carb diets are actually better for you than the standard American diet.

So, do yourself a big favor. Step beyond conventional wisdom and focus on your personal taste preferences. The good news is whatever flavor profile you like, there will be a keto-compliant meal plan for it.

To adopt the keto diet the smart way, download this bulletproof plan right now.

By clicking here, you will be able to use a framework that would enable you to adopt the keto diet the smart and efficient way.

If you want to permanently say goodbye to all that unwanted fat, you have to play the keto game correctly. Download our bullet-point framework so you can turn the keto diet into a sustainable, long-term weight-loss lifestyle.

Smarter Ways To Stock Snacks And Make Kids Eat

Most people find it difficult to make kids have their snacks, on time that it. They often wonder when their kids should snack. Well, there are smarter ways to stock snacks at home to make it exciting enough so that kids love to snack whenever you want to. To start with, it is wrong with things that every time is snacking time. The best way to go about it is to think of snacks as their mini meals.

There are several children who graze all through the day enjoying their snacking time that seems to be neverending. Yes, snacks are good in several ways such as:

  • It is good for health as it gives their body the desired nutrients
  • It helps to keep their hunger at bay and
  • It also helps them to stay focused on their studies at school and also at home while doing their homework.

True as it is, most of the times the bags of these kids are full of chips, cookies and all other food items that are low on calorie and nutritional value.

It is here where the problem lies. Such snacking is unplanned and random snacking will surely lead to several health issues and other problems. If your kid’s snack nonstop there are two basic problems that your kids will experience. These are:

  • It will interfere with their appetites and
  • It will also upset their natural instinct to feel full or to experience hunger.

Therefore, you should time your kid’s snacking correctly so that it actually helps them to get the energy as well as the nutrients they require.

The perfect timing

According to research, children and teens need to snack every three to four hours all through the day. This will help fuel their growth, keep their body active and energized and meet their daily nutrient requirement and food plan. This deciphers into these basic things:

  • Young kids should have two snacks a day at least and they also need to eat at least three meals a day
  • Older kids can do with one snack a day but should have at least three meals to fulfill their body requirements.

However, if an older kid is very physically active or is experiencing a growth spurt, the number of snacks per day should be increased to two.

Therefore, if you want to offer planned meals and snacks on time consistently through the day, you will need to stock your home snacks accordingly. You may follow a good rule of thumb which is:

  • Offering them snacks just a couple of hours after a meal ends and
  • About a couple of before it is time to start the next meal.

If you postpone snacks a few hours after each meal will have two significant positive effects in their food habits which will surely help them grow and keep health issues at bay.

  • One, it will prevent your kids from refusing to eat a meal and
  • Two, it will prevent them from craving for food as a snack just after the mealtime ends.

In other words, it will encourage a healthy appetite in them if you put stops to snacking straightaway before meals.

Smart snacking habits

If you want to install smart and good snacking habits in your kid you must know these few facts:

  • It all starts with the place. If they are snacking at home, they should have a designated area for it. Mark an area as the “eating zone” and make sure that all snacking is limited to that location.
  • You can mark the kitchen table or even the countertop for it. This will help you to monitor their snacking.
  • If your kid’s snack all over the house you will hardly know what they eat and how much they eat. In addition to that, you will also have to deal with the spills, crumbs and other mess.
  • It is also required to make sure that your kids are not allowed to watch TV while snacking. There are different studies that show that it results in mindless munching and in turn, leads to overeating.
  • Do not force smaller children to eat larger portions but make sure that they get into the habit of more frequent snacking as compared to the older kids. This is because little kids have smaller stomachs and therefore can hold less.
  • Make a more predictable routine for snacking and offering meals. This will help them to be ready and expect something to eat and help you to be prepared with the right food to fill the hungry tummies.
  • Your kids may be very hungry right after coming home from school but make sure that they eat at the right meal times and do not offer any snacks too close to their mealtime.
  • Always offer nutrient-dense foods that may be lacking in their diet otherwise so that it improves and fulfills the nutrient intake of your child.
  • Always place food items that are healthy in plain sight of your kids such as a bowl of fresh and ripe whole fruit at the center of the dining table or your kitchen or small containers containing fresh veggie snacks such as carrots, broccoli florets and celery sticks in the fridge at the eye level of your kids.
  • Lastly, you should stock your fridge and kitchen with lots of canned snacks. This may include canned fruits in a juice, natural applesauce, and others but make sure you check the label to find out whether or not it contains any added sugar.

Does it feel a costly affair for you? To cut cost, you can:

  • Divide larger cans into smaller reusable containers with smaller portions.
  • You may even buy single-serve containers that are more convenient as well.
  • Use more frozen fruits as these are often are less expensive such as frozen strawberries, blueberries, and raspberries.

Well, if you are well organized then you will not have problems in stacking your kitchen or even making your kids eat their meal and snacks on time and on a regular basis.

Healthy Nutrition Essentials for Older Adults

As much as you could be looking forward to finishing your career and enjoying retirement, getting older probably doesn’t get you very excited. It often brings many challenges and to be able to enjoy your senior time, it’s important you find that fine balance between proper nutrition and an active and healthy lifestyle.

Here are several facts and guidelines that can be helpful in achieving your goals.

Challenges of older age

Older age brings inevitable changes to the body and mind and many seniors experience memory loss, irritability, behavioral changes, physical difficulties and loss of appetite. In addition, certain prescribed medications may cause side effects such as nausea, insomnia, decreased the sense of taste and smell which can all discourage you from putting an effort towards healthy eating.

One way around this problem is joining an elderly retirement facility whereas a resident, you will be relieved of any maintenance work and housework, but you will be given full support when it comes to medical help and advice regarding nutrition, health, and overall well-being.

For instance, at this contemporary dementia care facility, you will receive a holistic approach and will be provided with a full individualized care plan according to your specific needs, including a daily offer of well-balanced meals, rehabilitation and lifestyle programmes.

Healthy nutrition essentials

Well-balanced nutrition means you should include carbohydrate-rich foods, protein-rich foods and at least five portions of fruits and vegetables a day. You also need to make sure you incorporate healthy fatty acids, iron, calcium, fibre, vitamins C, D, B12, magnesium, and you should drink at least eight glasses of water a day. Dehydration in senior age is dangerous as it may cause confusion and drowsiness. In addition to moderate daily physical activity, sufficient water intake plays an important role in maintaining good health.

Foods rich in Omega-3 fatty acids

Omega-3 fatty acids are essential for all ages, but particularly for the senior generation as they prevent inflammation that may cause heart diseases, cancer, and arthritis. It also reduces the risks of Alzheimer’s and slows down the progression of AMD.

The recommended dose of omega-3 fatty acids that can be found in soybeans, flaxseed, walnuts and various type of fish is three servings weekly, and you can also consult your doctor regarding supplements.

Essential vitamins and minerals

Vitamins and minerals are essential micronutrients that the body needs to work properly and eating healthy, balanced and various meals will ensure you get all you need.

Vitamin C is a powerful antioxidant that has an important role in preventing heart diseases and cancer, in bone and teeth repair and wound healing. Its main sources are many fruits and vegetables, as well as supplements recommended by your doctor.

Vitamin D aids calcium absorption and helps maintain bone density which prevents osteoporosis.  It’s also influential in protecting against diabetes 2, MS, cancer and rheumatoid osteoporosis. It is produced when your skin is exposed to sunlight, but it should also be consumed through salmon, tuna, eggs, cereal, milk, and yogurt.

Calcium is a mineral so essential that in case of deficiency, your body will start reabsorbing it from your own bones which can lead to osteoporosis. For seniors, the RDA of calcium is 1200mg which is around 4 cups of calcium enriched almond milk, juice or soy.

Vitamin B12 is crucial for preserving red blood cell production and nerve function, but as you age, absorbing it from food like poultry and meat products becomes more difficult so you need the addition of various supplements.

Foods rich in fibre

In older age, the digestive system typically slows down due to the thickening of walls in the gastrointestinal tract which typically leads to constipation as the bowel movement becomes slower. Fibre-rich foods, such as whole grain wheat products, fruits, vegetables, nuts, and brown rice, can stimulate better digestion.

In order to be able to enjoy your senior years in happiness, comfort and good health, you need to have proper, well-balanced nutrition and stay active.

Healthy Nutrition Essentials in Golden Age

There are many age-related factors that can affect changes in our nutritional intake as we age. We get less active, we develop poorer digestion, our senses decrease (due to meds or natural processes) and our teeth may deteriorate. However, people of all ages need proper nutrition to keep their body strong and healthy and their mind sharp. So, here are a few healthy nutrition tips for seniors.

Foods full of omega-3 fatty acids

Omega-3 fatty acids are important for all people, seniors especially because they help keep all types of inflammations at bay. They can also slow down Macular Degeneration that leads to impaired vision as well as reduces the risk of Alzheimer’s disease. These fatty acids can be found in fish, mainly tuna, mackerel, salmon and sardines. Beans, nuts, and seeds like walnuts, flaxseeds, and soybeans are also rich in omega-3. Experts recommend eating omega-3 rich foods at least twice a week, but supplements are also available (consult with your health provider before getting started, though).

Foods rich in calcium

If you’re not getting enough calcium through your diet, your body will start to absorb it from your bones which results in fragile and brittle bones that lead to osteoporosis. Foods that are rich in calcium are mainly milk, cheese, yogurt and other dairy products. However, veggies like leafy greens and calcium-fortified cereals are also a good option. People above the age of 50 should consume 1200 mg of calcium a day (4 cups of milk, soy, almond milk or fortified orange juice).

Fibre-rich foods

As we age, our digestion slows down. Our gastrointestinal tract contractions are slower and fewer which leads to constipation. However, foods rich in fibre improve digestion thanks to their easy movement through the bowel. So, make sure to eat plenty of nuts, whole grain products (whole grain bread, pasta, and brown rice), fruits and veggies, all of which are widely available. Even if you need to be assisted living services, you can find good retirement homes with a diverse food selection. For example, Mark Moran Vaucluse aged care provides its residents with various breakfast, lunch and dinner menus, offering them the freedom to tailor their diet the way your body requires.

Iron-rich foods

Iron has a very important role in the human body. It’s responsible for hemoglobin production which transports oxygen throughout the body. If you skip on iron-rich foods, your oxygen supply in your tissues can decrease and cause fatigue and lethargy (also known as anemia).

Foods rich in potassium

Many older people don’t take enough potassium (the recommended dose is 4700mg per day). However, potassium keeps the blood pressure at bay, helps cell function and lowers the chances of developing kidney stones. Potassium is mainly found in fruit and veggies like prunes, bananas, and potatoes. Too much potassium is also an issue, so if you’re considering starting taking supplements, make sure to consult with your doctor.

Proper hydration

With age, the human body starts to lose the ability to conserve water, so you stop feeling as thirsty as before. However, the need for water doesn’t disappear. Dehydration is a serious issue that causes confusion, drowsiness, and many other health issues. Drinking enough fluids is especially important if you eat plenty of fibre since it absorbs water. In order to improve your water intake (8 glasses a day is the recommended quantity), grab a reusable bottle and sip it throughout the day.

Proper nutrition in your golden years is one of the best things you can do for your health. Food is what keeps us happy, healthy, strong and sharp, so don’t let old age affect your lifestyle. Today, the food selection is bigger and better than ever before, with well-stocked markets, top-notch retirement homes and even delivery services you can sign up for, so there are really no excuses not to eat well and be mindful of your diet.

Why Going Gluten-Free May Be the Right Choice for You

It’s no secret that what we eat has a profound impact on how we feel, both physically and emotionally. The proverb “you are what you eat” didn’t stick by accident, after all. Unfortunately, not many heed this pearl of wisdom.

The problem is that people typically don’t pay all that much attention to their food and how it affects them on a daily basis. Many simply accept the symptoms of a diet that disagrees with them as a part of life, rather than try to deal with the issues that cause them.

On the bright side, there does seem to be increased awareness of the importance of a healthy nutrition plan. Gluten-free diets have been on the rise in popularity for quite some time now: just a few years ago, about one in hundred Americans reported ditching gluten.

While the reasons for this dietary decision may vary, there is one important factor for opting to go gluten-free. And this factor may be even more relevant than people think: celiac disease.

Celiac disease is an autoimmune disorder that is triggered by eating anything that contains gluten. In layman’s terms, the body reacts very aggressively to gluten, and the immune system goes into overdrive, attacking the small intestine.

Celiac disease is connected to a whole host of symptoms, and how one reacts to it varies greatly from one person to the next. Some may experience mildly annoying symptoms, while others might face debilitating difficulties.

There are up to 200 symptoms related to celiac disease, so we won’t list them all here. But we will give you the most common ones, maybe even some you’re currently suffering from. These include:

  • Stomach pain

  • Bloatedness

  • “Foggy mind” (inability to think clearly and focus in general)

  • Fatigue

  • Bone or joint pain

  • Depression

  • Anxiety

  • Migraines

  • Numbness, tingling or pain in the extremities

On their own, these symptoms sound bad enough, but sadly it gets worse. Namely, few people know they have the disease. It’s estimated that only around 17 percent of Americans get diagnosed with celiac disease, leaving the vast majority of sufferers in the dark of their true condition.

One of the main reasons why so many people remain undiagnosed or misdiagnosed is because it’s difficult to determine with absolute certainty that a person is afflicted with celiac disease. Since it manifests in so many different ways, it can be easily mistaken for other disorders, and someone suffering from its symptoms may not necessarily have it.

Though celiac disease remains one of the largest concerns of gluten-related health problems, there are other disorders to be on the lookout for. Wheat allergy and non-celiac gluten sensitivity can also be troublesome to live with. It’s true that these are typically milder, but they need to be addressed nevertheless.

A lot of folks suffer from these kinds of disorders but aren’t aware of it, and a gluten-free nutrition plan can be just what they need to turn a new leaf healthwise. In order for you to learn more about the benefits of gluten-free diets, MedAlertHelp has crafted this great infographic on the topic.

Virtually everything you need about the perks of a glutenless diet is in this gluten guide, and it doesn’t hold back on the stats. But don’t let that scare you, the graph is designed in a way that makes reading and remembering the numbers really easy. It takes out all the unnecessary elements and arranges them in easy-to-digest info chunks.

The Green Kitchen: Can it Exist?

It sounds like the name of a quirky restaurant, but today’s article is about anything but this topic. Instead, it’s about green in the eco-sense of the word, and just how you can implement these principles into your kitchen.

Sound interesting? Let’s take a look at some of the best ways you can introduce this to your home.

There’s a reason behind the energy efficiency ratings

On first glance, it might sound like marketing spiel. However, if one were to conduct research on the modern appliances, it would soon become clear that they save significant amounts of energy in comparison to those which are years old.

It means that if you haven’t got such a device, try and opt for an A+++ version (that’s right, these do exist). Or, if yours is somewhat neglected, consider looking at reputable services such as Service Force tumble dryer repairs to help you out.

The beauty of the modern-day microwave

Staying on the subject of appliances, let’s turn our attention to a slightly smaller one. Sure, microwaves might get something of a bad name courtesy of the quick meals that you can conjure up in there, but from a green perspective, they are a Godsend.

It’s understood that your energy usage can drop by 80% if you use a microwave as against cooking in the oven and suffice to say, this is a number worth taking note of.

Your cooking techniques matter as well

Of course, it’s not all about splashing vast sums of money on the latest and greatest devices. Sometimes, staying green might just relate to your own cooking techniques.

For example, the next time you boil water on the hob, consider placing a lid on the pan. This might seem like a small course of action, but by covering this pan you are keeping the heat in it. The result? Your energy usage will drop considerably as the pan won’t be losing any of its heat.

The perils of non-stick pans

For some of us, non-stick pans have been an absolute savior. After all, the days of that fried egg sticking to your pan are long gone.

Unfortunately, this comes at a price. Studies have been conducted which show that when these products are produced, a substance called perfluorooctanoic acid (PFOA) is produced. This is something that can’t break down, meaning that it stays in the air indefinitely. With further research showing that this is likely to be a human carcinogen, try and turn to metal pans the next time you deck out your kitchen.

Cleaning products are even affected

Finally, let’s end proceedings on cleaning products. A lot of people don’t realize that most of the standard products are full of all sorts of chemicals, most of which are toxic and don’t degrade. It means that simply cleaning your kitchen can do great damage to your kitchen.

Fortunately, help is at hand. It’s now possible to buy biodegradable products, some which might be made of plants, so it’s much better for the environment.

The Best Food for Keeping Your Teeth Healthy

According to statistics, 1 in 25 Australians aged 15 and over have no natural teeth. That’s why it’s essential that you take oral hygiene seriously, and dedicate more time to proper brushing, and flossing but to your food choices as well. Maintaining a good oral hygiene is the best way to protect your teeth from cavities and your mouth from infections. In addition, living by that old saying You are what you eat can also make a lot of difference to your oral health, because the food that’s good for your teeth is also beneficial for the rest of your body. You can prevent a lot of digestive disorders by taking care of what you eat, when, and how you take care of your teeth hygiene. Therefore, make sure you know what is the best food choice for your teeth if you want to keep them cavity-free.

Milk

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Tooth enamel is basically minerals, and it tends to erode after the consumption of acidic foods and drinks. This is why your teeth need plenty of calcium to remain strong, and compensate for the lost minerals. Milk is one of the best drinks for your oral health, because it strengthens the enamel of your teeth with its high concentration of calcium and protects them from cavities. Milk lowers the acid levels in the mouth, thus helping fight tooth decay, making your teeth whiter as well.

Cheese

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Cheese is another great source of calcium, and one of the best foods to fight plaque with. If you chew on hard cheese like cheddar, you’ll increase saliva production, and wash off various bacteria that may have accumulated in your mouth. Even if you want to indulge in some less good food for your teeth, like crackers, if you mix it up with some cheddar, you won’t make as much damage as without this delicious cheese.

Water

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Aside from milk, water is the best drink for your teeth, because it contains no acids that can erode the enamel of your teeth, or any color that can stain them. Furthermore, water is great for washing off food particles and keeping your saliva levels high, which is essential for healthy teeth. Namely, saliva protects your teeth from tooth decay with its minerals and proteins, so it’s vital that you’re always hydrated to avoid cavities. In case you notice any change in your teeth, make sure you make an appointment at your local endodontist in Sydney and check what kind of treatment you need. Until then, just stay hydrated with plenty of water and milk, to maintain a healthy mouth.

Black and green tea

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Polyphenols are great at slowing down the growth of bacteria that cause plaque, further preventing gum disease, cavities, and bad breath. Tea is also rich in fluoride, one of the biggest necessities for healthy teeth. However, don’t forget to drink it unsweetened, because if you add sugar, it won’t have the same effect as the sugar-free beverage.

Various fruits

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Anthocyanins prevent the attachment of plaque on the teeth and fight oral cancer, which is why you should look for the food rich in anthocyanins. You can find it mostly in berries, grapes, cherries, and plums. Strawberries are rich in vitamin C and antioxidants, which can also whiten your teeth, aside from protecting them from cavities.

Crunchy foods high in water

Since saliva is the best natural neutralizer of the bacteria, you should eat plenty of food that increase the production of saliva, and some of that food includes raw fruits and vegetables. What’s more, the texture of crunchy food rich in water makes them a natural abrasive, which means that they’ll clean and scrub your teeth gently. Carrots, cucumbers, apples, and celery are some of the best examples and they’ll both clean your teeth and do good to your immune system.

Final thoughts

Protecting your teeth should be your priority because tooth decay can further lead to various health issues. Therefore, make sure you eat well, and avoid sugary food and acidic drinks, but stick to healthy food rich in antioxidants and minerals to keep your teeth strong and shiny.

 

Grow Your Own Food: The Top Health Benefits of Growing a Vegetable Garden

Cultivating and nourishing your vegetable garden can undoubtedly do a lot than providing fresh vegetables. Gardening can help you save money, improve your health, and even invigorate and revitalize one’s mood.

And now that almost everything seems expensive these days, particularly at the retail stores, growing your food is the best way to at least remarkably cut down your bill. Though growing vegetables and fruits might seem too strenuous for some people, it is much easier than it sounds.

All you need is patience, a little time, a water source, and a place to plant. Some people can do it, and so can you. To convince you more, check out the benefits of growing a vegetable garden below.

Taste Better if you Grow Your Own

When you have your vegetable garden, rest assured that you will have fresh-nutrient-packed vegetables and fruits. Once you harvest your fruits and vegetables, produce starts to lose all the nutrients and moisture. That is why at the grocery store, you have no control of the freshness of the fruits and vegetables.

But when you have a vegetable garden of your own, you can guarantee their freshness. According to MayoClinic.com, some individuals attest that there is certainly a huge difference between commercially grown food and organic when it comes to taste.

The freshness of the vegetables and fruits is the substantial factor of taste. Say, for example, for homegrown tomatoes, you have to wait until they are ripe, red, and ready to eat before you can pull it from the vine. However, commercially grown tomatoes are harvested weeks before they are ripe.

Improves Health

Eating fresh vegetables and fruits more often is one of the most vital things everyone can do to stay fit and healthy. If you are growing a vegetable garden of your own, you will never be able to keep them out of your daily meal. Plus their vitamins and nutrients content will be at their top-level as you munch into them directly at your garden.

According to a study conducted by the Journal of the American Dietetic Association, those preschool children who always had homegrown vegetables and fruits, eat at least five servings of veggies and fruits a day. On the other hand, those who don’t or rarely eat homegrown produce, eat fewer servings a day.

With that said, it is best to grow a vegetable garden in your backyard so that you and your family can live a healthy and vigorous life. As consumers, it is always helpful if you inform yourself about what you are eating, specifically when it comes to your health.

Saves Money

Having a vegetable garden can or may cut down your entire food bill. You can easily buy packs of seeds that costs little to nothing. So instead of buying a piece of fruit or vegetable at the grocery store, purchase different variants of seeds.

Sure it is more convenient to buy items at the grocery store because you don’t have to wait for a long time until the veggies and fruits are ready to eat. But buying seeds costs lesser than what you think when you include the money you spent on the gasoline to drive to the grocery store.

Besides, you can grow homegrown veggies for a portion of what the supermarkets retail for them. So, when you intend to lower your monthly food bill, growing a vegetable garden is an excellent option.

A Form of Exercise

Of course, gardening takes a lot of work and effort to grow your vegetables and fruits. It is a physical activity that can burn approximately 400 calories per hour. You do not just stick around and wait for them to grow. You need to work your way around – pull some weeds, dig, plant, bend, stretch.

Since gardening is a form of exercise, it is certainly great for your health. Gardening is a beneficial activity that can potentially help you to lose weight and lessen the risk of diabetes and heart disease. To get the most out of this activity, spend at least 30 to 45 minutes a day working in your garden.

Helps the Environment

Gardening helps the environment in numerous ways. For example, if you grow your vegetables and fruits organically, meaning no herbicides and pesticides involved, you will help the environment by letting off the burden of needless water and air pollution.

Also, you will minimize the use of fossil fuels and the arising pollution that associates from the transport to and fro the grocery store. Furthermore, you can recycle the peels and waste of the fruit and vegetables, and use them to create your compost.

Takeaway

Growing a vegetable garden in your backyard can give you lots of benefits, aside from providing fresh fruits and vegetables. It can improve you and your family’s health, help you save tons of money, and most importantly it helps the environment.

You can visit any online store such as GStore to see different products that let you grow plants in imaginative and eco-friendly ways such as composting and worm farms.

6 Habits to Control Your Cholesterol Naturally

Cholesterol is a type of fat that interferes with the cellular activity of the whole body.

To a certain extent, it is essential for the proper functioning of the cardiovascular system, the proper functioning of the liver and the secretion of some hormones.

However, when it accumulates, it becomes an enemy of our health and, little by little causes symptoms and diseases that affect our health and life.
Generally, it ends up forming a thick plate in the arteries, which will cause difficulties of blood circulation.

As if that were not enough, it increases the risk of major heart diseases that require enormous care.

For this reason, it is very important to check your cholesterol levels, and most importantly, to have a healthy lifestyle to control your rate.

We want to share with you six recommendations that you should put into practice every day.

1. Adopt a physical training routine


If you suffer from high cholesterol, adopting a physical training routine is an excellent habit that will allow you to regulate your cholesterol level.

  • Exercise helps the processes of removing the lipid retained in the arteries, and at the same time promotes the synthesis of healthy fats.
  • In addition, exercise is essential to reduce the percentage of body fat, key element to control this disorder.
  • Ideally, exercise for at least 30 minutes, at least 3 times a week.

    2. Limit your intake of foods containing cholesterol


    Although much of the body’s cholesterol is secreted by the liver, it is also possible to absorb it by consuming certain foods that contain cholesterol in large amounts.

    It is essential to identify which sources contain them and, of course, to include them as little as possible in their diet.

  • Be sure to minimize the consumption of red meat, dairy products and butter.
  • Avoid frying and all foods that contain saturated fats.
  • Avoid cooking with refined or hydrogenated vegetable oils.

    3. Include omega 3 fatty acids in your diet


    Omega 3 fatty acids are a type of healthy lipid that helps clean the bad cholesterol (LDL) of the arteries by increasing the level of good cholesterol (HDL).

    They do not occur naturally in the body, but you can absorb them by consuming foods that contain them.

    Best of all, they help maintain optimal energy and, more importantly, help fight inflammation.

    You will find them in:

  • Cold water fish
  • Seeds (flax, chia, sesame, sunflower)
  • Dried fruit
  • Wheat germ
  • Seafood
  • Broccoli
  • Cabbage

4. Increase your fiber intake

Fiber is one of the essential nutrients that helps lower the absorption of cholesterol in the intestine by avoiding its accumulation in the blood.

You will find fibers in the following foods:

  • Whole grain cereals
  • Fruits and vegetables
  • Seeds and dried fruits
  • Vegetables
  • Seaweeds

    5. Include artichokes in your diet


    Because of their high dietary fiber and antioxidant content, artichokes have become one of the most recommended foods for controlling cholesterol levels.

  • They contain a substance known as cynarin, which interferes with the synthesis of cholesterol.
  • Moreover, thanks to their contribution in luteolin, it is a good complement to avoid the formation of a lipid plaque in the arteries.
  • They also lower the triglyceride level, and fight the retention of liquids.
  • You can eat it in the form of extracts, tea, soups and recipes containing vegetables.

6. Avoid smoking

People who smoke daily have a higher risk of high cholesterol than those who do not smoke.

Cigarettes contain more than 19 toxic components that interfere with the body’s functions and are responsible for lowering good cholesterol.

  • The toxins of the cigarette affect the circulatory health, and promote the accumulation of lipids in the arterial walls.
  • As previously discussed in this article, cholesterol is a silent enemy of health and can cause serious consequences if unchecked.


Make sure to adopt recommended habits, regardless of whether you have a low or high rate.

7 Benefits of Going Paleo

Are you thinking about going paleo, but wondering if it’s really going to benefit you? You aren’t alone! Anytime you’re considering making a change in your diet, there’s always that lingering question of whether or not you’re going to feel or look better by changing how you eat.

When it comes to the paleo diet, you’re going to be eating plenty of protein, fruits, veggies, and healthy fats. And you’ll be required to cut out dairy, grains, refined sugar, and a number of other things. There’s no denying that it won’t be an easy lifestyle change to make, however, it does come with a major plus side. Here are seven benefits of going paleo that are sure to make the transition easier for you:

1. You’ll Avoid Processed Foods

Unfortunately, there are so many processed foods on the shelves at our local grocery stores. These items are packed with all kinds of chemicals such as preservatives and refined sugars that may actually be doing our bodies quite a bit of harm without you even realizing it.

By going paleo, you’ll be required to eliminate all processed foods from your diet. While that may seem like a daunting task at first, you’re sure to feel much better when you make this change. You won’t be eating anything with questionable ingredients, as you’ll be enjoying real food that provides your body with the nutrients it craves.

Although your body may miss your normal foods at first, everything will work out if you just give it time. Sometimes your body just needs to adjust to this new way of eating, but it’s going to be very beneficial in the long run.

2. It Keeps You Feeling Fuller Longer

When most people think of a diet, they think of counting calories and restricting how much they eat every day. They imagine themselves going hungry as they count down the minutes until the next meal. However, you don’t have to do that when you follow a paleo diet.

With each meal you eat, you’re able to just focus on fueling your body with good, clean food. With protein, healthy fats, and vegetables, you’re getting a full meal that’ll leave you feeling satisfied. Plus, fruits will provide your body with fiber and carbohydrates, so you’ll be able to stay fuller for longer. This means there’s going to be less of a temptation to hit the kitchen for snacks.

Quick Tip: If you’re not sure you have the time to work a paleo diet into your busy day, there are a lot of meal delivery services out there that can help. A favorite of mine that has received a lot of positive feedback from the paleo community is Sun Basket. There are two main benefits to using a paleo meal delivery service… First, you save a lot of time (no need to worry about grocery shopping or counting macros). Second, you learn how to cook healthy paleo meals.

3. You’ll Have More Energy

How would you like to have more energy to get you through the day without having to resort to coffee? Well, that’s just one of the benefits of going paleo! Plus, you’re going to need it because there’s no caffeine on this diet! By sticking to a paleo diet, you’re going to be getting well-balanced meals that contain protein, carbs, and vegetables. By providing your body with the vitamins and minerals it needs to function properly, you’re going to feel so much better on a daily basis.

You won’t have a need for caffeinated beverages like coffee or soda. Instead, your body is relying on real food to fuel your day. That’s a change you can truly feel good about.

4. It Provides a Detoxing Effect

Guess what? You don’t have to go on a three-day juice cleanse to detox your body. One of the benefits of going paleo is that this particular diet actually helps to detox your body as well. And the best part is that you can do that all while eating real food, instead of surviving on juices alone.

When you start a paleo diet, you’re required to cut out a variety of things that aren’t so great for your body. There won’t be any trans fat, MSG, gluten, refined sugar, or caffeine. Instead, you’re going to be consuming much more protein, getting antioxidants from fresh fruits, and increasing your fiber intake through vegetables.

Although your body is fully capable of detoxing on its own, eating the right kinds of food helps it along in the process. You’ll be able to flush excess toxins and waste from your body, which means you’re going to start feeling a lot better. It may help with digestive issues, sluggishness, and more.

5. It’ll Help Balance Your Blood Glucose Levels

One of the biggest changes you’ll be making with the paleo diet is cutting out refined sugar. If you have a major sweet tooth, this is likely going to be a challenge for you, but it’s a change that’ll be well worth it in the end.

When you avoid refined sugar, you’re going to be less likely to see spikes in your blood glucose levels. Plus, you won’t have to deal with those sugar crashes that leave you feeling awful after you’ve had one too many sweets. It’ll help keep your energy levels in check, plus it’ll certainly help anyone with acne-prone skin that gets triggered by sugar consumption.

This doesn’t mean you have to avoid sweets altogether — you just need to go for more natural, healthy alternatives. Raw honey is the popular choice since it’s low on the glycemic index and it’s an all natural way to sweeten almost anything. On the paleo diet, you can snack on delicious honey lollipops without guilt. Food is medicine and raw honey has almost as many medicinal properties as turmeric.

6. You’ll Start Seeing Leaner Muscles

If you want to build strong muscles, protein is essential. When you follow a paleo diet, you’ll be getting plenty of protein every day, which is going to help you achieve a leaner physique. Paired with regular exercise, you just might notice that you’re shedding a few extra pounds as well. And who wouldn’t want less body fat and nice, toned muscles?

7. There’s No Counting Required

There are many diets out there that require you to do all kinds of counting. You’re counting calories, carbs, and points. It’s actually rather exhausting and confusing, especially if you’re not used to obsessively counting the details of every single thing you eat. And let’s be honest, you probably aren’t going to be too inclined to stick to a diet that requires this.

One of the benefits of going paleo is that you don’t have to worry about counting calories or anything like that. This is a diet that’s easy to follow because there aren’t any limitations on how much you can consume in one day — just stick to eating organic, paleo foods. Since you won’t have to restrict yourself, it’s less likely that you’ll bail on your diet within the first week. Instead, you can just focus on making better choices and simply enjoy the food you have.

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