Lifestyle Changes That Will Help You Lose Weight

Lifestyle Changes That Will Help You Lose Weight

Weight loss; millions struggle every day to shed those unwanted pounds but many end up failing miserably. The reason being is that fad diets have become a more and more popular trend and when you yo-yo your diet around, the weight will come piling back on. Instead of depriving yourself with a low calorie diet or drinking maple syrup flavored water for a month think about a lifestyle change instead. You don’t have to deny yourself the foods you want. You just have to make a few lifestyle changes and you will soon start to see the pounds melting away.


You probably already know this one but its true! Drinking an appropriate amount of water can be extremely beneficial for a number of reasons. If your body is dehydrated then it automatically starts to hold on to much of the water you consume. When you finally start drinking the right amount of water, your body will flush the rest that is doesn’t need out of your system. You might not even realize how much water weight you are carrying around until it’s finally gone. On another positive note, water will also flush the toxins out of your system as well.


It’s important to start getting some daily exercise into your routine. Many exercises can seem daunting and overwhelming but one of the best and easiest things to do is walk. Start off at a normal pace and aim for a 15-30 minute walk. After your body starts to get used to this and you’ve shed some of those pounds it’s time to increase your pace and add a few minutes more. You’ll be surprised at how much weight you will start to use.


It’s always important to make sure you are eating enough veggies. Why?, Because they’re good for you and delicious making them a great snack when you’re hungry. The best part is that you can eat plenty of them and not have to think twice about it.


You don’t have to deny or deprive yourself of any food that you may be craving. Avoiding your cravings for long periods of time can lead to giving in and binge eating. You just have to remember one thing, portion control. Portion control is an important key in achieving and maintaining a better body. If you want to eat ice cream then you should! If you normally eat two scoops then only give yourself one.

Understand The Myths Of Dieting Before Making A Change

Understand The Myths Of Dieting Before Making A Change

The decision to begin a diet is a choice that indicates a desired positive change. It’s a choice that shows a person is willing to alter aspects of their lifestyle in order to work toward being who they truly want to be. There are extremely common misconceptions about dieting that can eventually lead a person to give up on their goals.

Loose Definitions of the Word “Diet”

Most people think of a change in eating habits as “a diet.” This implies that the change is a one time activity like climbing a mountain, or graduating a class. The truth is, it’s a quest for a new way to live. It is better for people who are making radical changes and adopting a plan to think of a diet in more permanent ways. It can be thought of as new nutrition, a regimen, or even a behavioral eating alteration. Individuals will be more likely to follow a personal nutrition plan for much longer than a simple diet.

Magic Pills Do Not Exist

The desire to lose weight, become more fit, and improve self-image is so strong that some people believe in products claiming to burn fat and produce results beyond normal physiology. Most products and weight cures that promise unbelievable results in a few days or weeks, are in fact, gimmicks. They are money-making ventures preying upon a consumer’s desire to change. Solid education about nutrition and the body creates the proper view of how good diets should work.

Lasting Change Never Happens Quickly

It takes a long time to put on weight. It can take an even longer time to take that weight off. Proper nutrition dieting ensures that a body will relearn how to regulate its composition. Super quick weight loss from radical diets is usually due to water loss, or system flushing. Fat-specific dieting takes varying periods of time for each person, and slow dieting will likely produce permanent results.

Diets Alone Cannot Radically Change Bodies

There is a universe of evidence that proves diets alone are not the most effective way to lose weight. While a new eating regimen does reteach the body and educates the person about how fat loss works, exercise is needed to support the effort. Even if the daily increase in physical activity is extremely low, it will induce the body to respond more to dietary changes. An added benefit is that building lean tissue through exercise will speed overall caloric expenditure.

Dieting Without Support is Not Effective

There are few ways more certain to sabotage a diet than starting one alone. The will to change behaviors is always easier with at least one other person who is focusing on the same goals. If there is no one to partner with, be sure to explain to family and friends why a diet is being adopted, and outline the eating habits that are going to change.

Dieters must learn to recognize the misconceptions about dieting to avoid disappointment, unrealistic expectations, and spending way too much energy and money on things that never work. That being stated, dedication and nutritional education will help a person reach their personal health goals.

Fight Cancer With A Whole Foods Diet

Fight Cancer With A Whole Foods Diet

Do you have a history of cancer within your family lineage, or are you battling the disease as an individual? In the battle against cancer, it is important to consider lifestyle factors which include the type of diet you consume; this plays a great role in assisting you to fight off attacks from cancer. It is evident that some food types tend to increase the risk of cancer in your body, while others support and strengthen your body as well as your immune system. By making a decision and choice to consume whole foods you are assured of protection and ability to fight against cancer and other life debilitating diseases.

The scientific link between whole foods and fighting Cancer

In most instances it is difficult to prevent certain health issues. However, you should understand that you have control over your health, and your choices determine how healthy or unhealthy you will be. According to research, cancer related deaths are majorly caused by lifestyle choices, such as consumption of an unhealthy diet. Looking at your overall eating habits is essential; this is one of the best starting points to prevent cancer. It is vital to check what you eat and what you do not because this contributes to your overall health including cancer risk.

Whole foods are unrefined and unprocessed, thus consuming them lowers your risk of cancer. It is evident today that daily intake of processed meat tends to increase chances of developing colorectal cancer, whereas taking soy foods such as edamame reduces breast cancer risk. Additionally, high intake of organic vegetables and fruits also play a great role in reducing cancer risks. Eating a healthy diet will enable you to boost your health, both physical and mental. It has also been noted that consumption of GMO’s (Genetically Modified Organisms) increases the chances of getting certain types of cancer. Even though the link between whole foods diet and cancer is a bit complex it is important to consider these types of foods to ensure healthy living.

Why Consume Whole Foods?

Focusing on the consumption of organic vegetables and fruits is very crucial in the prevention of cancer. This is because they have more nutrients that fight cancer, more fiber as well as less unhealthy fat. These three elements are very much essential in supporting your immune system so that your body is in a position to battle cancer. A balanced diet on plant based foods is also vital in lowering the risk of cancer; these foods contain rich nutrients that fight against cancer cells thus preventing their multiplication in the body. It is therefore advisable to consume whole foods for a healthier life.

Spirulina Health and Nutritional Benefits

Spirulina Health and Nutritional Benefits

Spirulina, a common edible super food, has gained worldwide attention since proving to be one the most potent nutrients available. Not only do these all-natural freshwater algae encourage an enhanced immune system, but studies show that the protein is especially effective for cellular detoxification.

A study, published in the American Journal of Physiology, found that Spirulina derivatives, commonly known as phycocyanins, have antioxidant, anti-inflammatory, and radical scavenging properties, and offer a therapeutic approach to several diseases. It is easily digestible and contains an amazing variety of more than 100 nutrients: proteins, amino acids (contains all 8 essential), vitamins (Vitamins A, B, C, D, E, F and K), minerals (Iodine, Potassium, Magnesium, Iron, Phosphorus and Sulphur), essential fatty acids, proteins, nucleic acids (DNA and RNA), chlorophyll and a wide range of phytochemicals.

Proven Health & Nutritional Benefits

Research dating back to the 1980s indicate Spirulina produces excellent results when used as a dietary supplement in patients with intestinal or kidney disease, diabetes, allergies, acne, cardiovascular disease, cancer, and several other immune diseases. With a high content of nutrients, especially iron, scientists have found that Spirulina is one of the most advantageous, natural sources that are easily assimilated by the body.

• Nourishes and protects the liver and kidneys

• There is no food, with the high number of nutrients like Spirulina

• It has 10 times more beta-carotene than carrots

• It’s the only food, other than breast milk, which contains the highest amount of gamma linoleic acid

• Helps regulate sugar levels in the body, and helps reduce cholesterol levels

• Especially suitable for women during menstrual cycle for its high iron content

• Has an antiviral function that offers protection against several pathogenic viruses, which has been attributed, in part, to its sulfo-glyco lipids content

Individuals whom suffer from anemia, or an age-related weakening of the immune system, can benefit from regular intake of Spirulina as a natural food supplement, however, the natural substance is safe for all ages.

Recommended Dosage

Toxins, chemicals and pollutants are for most people now commonplace and Spirulina dosage really depends upon the level of internal detoxification needed. To detoxify the body of heavy metals, Spirulina can be taken in high doses, starting with 20 to 30 grams per day. Over time, as the healing and regeneration processes occurs, this dose is gradually decreased. After a completed detoxification, the dose should be slowly reduced to 3 to 6 grams per day.

The key conclusion of several scientific studies is that a healthy diet that includes Spirulina can diminish, or even prevent many diseases, and is equally beneficial for children and adults.

The 10 Master Superfoods For Weight Loss

The 10 Master Superfoods For Weight Loss

For those who try to lose weight by dieting, depriving the body of calories and nutrition can not only be difficult, but dangerous. Enter the “Superfood”. Superfoods are nutritional heavy-hitters that build bones, boost the immune system and kick-start the metabolism. You can eat your fill and still lose weight! Below we have listed some of the best superfoods and their benefits:

Black Beans

Black beans are crammed with protein required to fuel the body for exercise. There are no extra saturated fats and they are easy on the intestines and colon.


Oats are full of fiber, which is important for expelling toxins from the body and keeping a person regular in the bathroom. It is also a low calorie carbohydrate that the body needs for energy.


When trying to lose weight, fat is not actually the enemy. Fat is essential for a healthy brain and body. Avocados are full of the good fat that actually fights hunger and cravings.


Salmon is an ultra-lean source of protein and the good fats. Protein is required for every process the body undertakes, and the Omega 3’s in salmon’s fat boost heart health for a top-notch ticker.


Blueberries are chock full of anti-oxidants, which helps rid the body of toxins and fights signs and symptoms of aging. They are also packed with fiber and a low-calorie sweet treat for anyone trying to slim down.


Broccoli is a super low calorie vegetable with a lot of fiber and the power to fight off cancer. It is helpful in both raw and cooked forms, making it a versatile little ingredient.

Brown Rice

Brown rice is a good carb that provides tons of energy while also helping a person feel much fuller and less prone to snacking or overeating.


Pears are a sweet treat that have tons of fiber in the skin. It’s a perfect little desert option when trying to slim down.


Wine contains Resveratrol, which is known to stop fat storage and fight signs of aging. Wine is also reported to be good for the heart, but please enjoy in moderation.


Eating a grapefruit at breakfast can lower insulin, a fat storage hormone, and is a great antioxidant in its own right. It’s also filling and low calorie!

Countless studies have concluded that eating healthy and regular exercise is the key to weight loss and successful management of weight. So stock up your pantry with the healthy snacks!

New Year, New You, New Diet, New Budget

New Year, New You, New Diet, New Budget

We are only a few months into 2016 and some of you have already abandoned that “new year, new you” persona. Some of you might still be plugging away, but might not be seeing the results you were hoping for by now. While getting in the gym or just working out in general is the hardest thing to work into your routine, what truly derails someone off track is food. There is no amount of push-ups you can do if you all you do is go home and eat the same things. Now while there are many diets out there with their advocates, we’ll be talking about the low carb diet.


The basics of the low carb diet are as such:

Eat meat, fish, eggs, vegetables that grow above ground, and natural fats like butter

Stay away from sugar, starchy foods (bread, pasta, potatoes), and processed foods

Eating a low carb diet helps stabilize your blood sugar levels. Lower blood sugar levels lead to a drop in the fat storing hormone insulin, which leads to an increase in fat burning and a more satisfied feeling.

Uh-huh…What’s it Cost?

Let’s face it. Groceries are already expensive. Going organic or “all natural” only seem to increase the price further. No need to worry though, with some preparation and savvy shopping techniques, you can lighten the blow to your wallet. Two things you can do right now are:

• Shopping List/Coupons

• Portion Control

Before you go to the store on payday or whatever day you do your “major” shopping, make a list of what you need. After researching the low carb diet, find some recipes you like or want to try. Write down the ingredients, then see which ones you already have on hand.

Also, be on the lookout for coupons, deals and even in store promotions that will keep more money in your pocket. Buy some things in bulk for it’ll last longer. When you get these items home, plan your meals out. Including your snacks. Go as far as preparing them as well. True you can eat your fill with the low carb diet, but if you’re also looking to save money, it would be smart to plan out your meals. If your living arrangements include a backyard, think about growing your own vegetables.

The new year isn’t in full swing just yet. There’s still time to get back on track or increase your momentum.

5 Foods That Can Help Flatten Your Belly

5 Foods That Can Help Flatten Your Belly

Belly fat can be difficult to get rid of. If you need assistance losing unwanted belly fat, then consider the foods below. These foods can help your midsection to look slimmer over time.


Egg is a food that is packed with a number of nutrients that can help you to achieve a flat belly. One of these nutrients is the vitamin B12. B12 can help you to break down the fat cells in your stomach. In addition to B12 eggs also contain choline. Choline has been linked to increasing a person’s metabolism. Also, according to reports, this nutrient packed food can help to prevent you from making poor food choices in between meals throughout the day. Research has revealed that by consuming eggs for breakfast, your chances of overeating throughout the day will be decreased.

Olive Oil

Another food that can help you to slim down your mid-section is olive oil. This monounsaturated fat has been linked to burning fat. Also, with the help of olive oil one’s blood sugar levels can be controlled and regulated. Controlling blood sugar levels helps to reduce the amount of fat that is stored in the midsection and it reduces a person’s feeling of hunger.


Consuming bananas are a great way to battle belly fat because they act as a natural diuretic. This means that when you eat bananas the potassium within the fruit help to remove excess water and sodium within the body. Bananas are also a good source of fiber, so consuming them can help you to stay regular which helps to prevent constipation. Constipation can contribute to you having an unwanted bulge in your belly area.


Asparagus is food that gets overlooked a lot especially by individuals that want to lose belly fat. This vegetable can reduce your belly fat because it offers anti-bloating effects. Anti-bloating effects help to reduce the amount of gas in your stomach as well as help to balance your digestive system. Less gas in your digestive system means that your stomach will not be inflated, which can give the appearance of you having a big belly.


Like asparagus, consuming cucumbers can have an anti-bloating affect. This can lead to your mid-section shrinking, especially if you have excessive gas in your digestive system. In addition to reducing gas, these low calories foods are loaded with water and are a great way to manage your weight and stay hydrated.

Five Fat-Trimming Teas To Try

Five Fat-Trimming Teas To Try

Nobody will tell you that drinking tea alone is enough to maintain the perfect body, but few will argue that certain teas have the power to assist an otherwise healthy lifestyle. These five teas are especially powerful in helping you trim up, or stay fit if you already have the body you like. Cycling between a few teas is also advised, whereas drinking a single tea too often can lead to an unbalanced human biome. You want to always cycle foods, beverages, and experiences to maintain a balanced health.

1. Rose tea- It not only sounds romantic, it’s healthy for weight-loss. Caffeine-free and mild in taste, rose tea is thought to be a potentially better antioxidant than green tea which is great for those trying to shed pounds.

2. Yerba Mate- Thought to curb appetite and also contain chemicals able to burn fat cells, this tea is a popular choice among those trying to lose weight.

3. White tea- A big tea among the weight-loss crowd, the white tea is powerful in its ability to prevent fat cells from becoming stored in the body.(source: It also has wonderful stress-fighting properties as well.

4. Hibiscus tea- Fun to say and great for fighting fat, the hibiscus plant shares the property of the white tea of preventing fat cells from binding. It also contains something called flavonoids which are also instrumental in maintaining a healthy body weight.

5. Bilberry tea- This tea is great to have in your mix of fat-fighting teas due to its ability to curb cravings for sugar. Unfortunately, the reality of sugar’s effect on weight and health is all too real to ignore. Moderation is the best weapon available at the moment and Bilberry tea helps in that effort.

Tea is also another great alternative to coffee. There are definitely positive health benefits to having coffee periodically but tea makes a great opportunity for a break in that routine. If you choose one of the teas mentioned above, you’ll not only get a break from the potentially jittery feeling of coffee but you’ll get a chance to add healthy nutrients to your body, detoxify impurities and point yourself back in the correct direction towards good health. The teas mentioned in this article give you a great place to start but further study on teas will bring to light many other types of tea with a wide array of medicinal properties. Who knew that it was so exciting and fascinating to drink your medicine?

The Raw Food Diet: Do’s, Don’ts and Recipes

The Raw Food Diet: Do’s, Don’ts and Recipes

The raw food diet focuses on consuming unprocessed, plant-based, preferably organic, raw foods, with a minimum of 75 percent of the diet consisting of uncooked food. Many people who live on the raw food diet are also vegans, who consume no animal product whatsoever, including eggs and dairy. However, some who are not vegans will include raw animal products, meaning meat, milk and eggs.

Here are the main foods that can be eaten on the raw food diet:

• Beans
• Coconut milk
• Dried fruits
• Fresh fruits and vegetables
• Freshly made juices
• Grains
• Legumes
• Nuts and seeds
• Purified water (not tap)
• Seaweeds
• Other natural foods which have not been cooked or processed

The following foods may also be included in a non-vegan raw food diet:

• Raw eggs
• Raw meat
• Raw fish, including sushi and sashimi
• Unpasteurized dairy products

Benefits of the Raw Food Diet

The premise of the raw food diet is cooking foods kills the natural life-giving enzymes present in raw food. Foods may be chopped, blended and dehydrated, provided the temperature never exceeds 116 degrees Fahrenheit.

According to Vanderbilt University, nature has provided foods the perfect mix of the needed enzymes to allow the foods to be fully digested, and that cooking alters or destroys or these enzymes as well as the essential vitamins and minerals contained in raw foods.

Consuming mainly unprocessed and uncooked foods will allow significant weight loss and increase the body’s ability to fight diseases and even prevent chronic illness. In addition to weight loss, the health benefits of the raw food diet include increased energy, improved digestion, clearer skin and a decreased risk of cardiovascular disease, cancer, diabetes and stroke.

Here are two simple raw food diet recipes:

Collard Green Wraps: Serves five

Collard Greens

3/4 cup hazel nuts
3/4 cup sunflower seeds
3/4 cup almonds
1 stick celery
3/4 cup of water
1 tablespoon olive oil
2 tablespoons fresh lemon juice
Salt to taste

Soak the nuts and seed for 30 minutes and process the filling in a food processor, spoon onto collard greens, wrap and tie with an onion ring and garnish with chopped tomatoes.

Stuffed Mushrooms: Serves six

18 large button mushrooms

1 cup walnuts
2 cups basil
1/2 cup pine nuts
1/2 cup olive oil
2 cloves garlic
Salt to taste

Wash and stem mushrooms and lay caps bottom-side up in food dehydrator. Dehydrate at 100 degrees Fahrenheit until soft. Mix stuffing in food processor and spoon onto mushrooms.

Cleanse and Detox: The Dos and The Don’ts

Cleanse and Detox: The Dos and The Don’ts

If you hop on Pinterest and search for anything diet related. Chances are you are going to come across pins for detoxing. From this perspective, it seems like everyone who is anyone is trying a detox, and it appears to be working for them. But before you dive into a detox cleanse you have to figure out what works for you and what doesn’t. There are many dangers to this trend if done incorrectly. Here are some top six dos and don’ts to help you along the journey into detox.

1. Do choose a Detox that fits you and your lifestyle. There are so many out there that it’s hard to decide what will and won’t work. Having a plan is important and knowing what your body needs will help you along the way to success.

2. Don’t follow what others are doing. Repeating some of number one but this is very important. Don’t follow what Susie next door is doing because what works for her may not work for you. Lately, this has become a very trendy diet so listen to your body and do what works best for you.

3. Do Hydrate! If there’s any advice out there about detoxing it is to hydrate. H2O is your best friend and will help your body cleanse all those nasty toxins. Your body will thank you.

4. Don’t eat hard to digest foods. When doing a detox you have to remember that your body needs to cleanse out your gut, liver, kidneys, etc. Consuming hard to digest foods will cause more harm than good. It is also suggested to stay away from gluten, dairy, and processed foods.

5. Do have a recovery plan. When your detox is done, you will want to inhale the foods you’ve missed the most. The point of a detox is to eliminate what certain foods have done to your body. So putting the same things back into your gut is probably not the best choice. Make a plan on how to slowly reintroduce foods back into your system before you even start the detox, so you are prepared.

6. Don’t panic on how your body reacts. You may experience headaches, dizziness, and fatigue. It’s all normal during this time. Your body is reacting as it should. Sometimes things need to be awful before they improve. Just remember your body is ridding itself of all the toxins and the negative feelings will go away soon.

Detox diets can work if you follow the correct steps and keep things safe. Always consult your doctor before jumping into any new diet regime.