Dessert Options for Healthy Eating

It happens to almost every single dieter out there you’re going about your diet plan, doing everything practically perfectly, and then a craving strikes. Perhaps it’s for a piece of chocolate cake. Maybe it’s for some cookies. Or, you could be craving the largest slice of cheesecake on the face of the planet. Whatever your sweet tooth wants, you have a craving for food you shouldn’t have, and its all you can.

What do yo do?

Do you let this strong feeling cause you to veer off your diet, enjoy every second of it while you indulge, but then deal with the feelings of guilt after? If that’s your typical course of action, you need to set a better pattern in place. Rather than feeling miserable about satisfying your love of dessert, why not think up a healthier option? If you get creative, there are plenty of choices out there that you can dig into

Protein pudding. Prepare a box of low-sugar, fat-free pudding according to package directions, adding a scoop of chocolate protein powder into the mix.

Fruit with vanilla yogurt. Dress up healthy fruit with vanilla yogurt, but don’t use the pre-flavored kind, which is full of added sugar. Simply mix one cup chopped fruit with 1/2 a cup plain non-fat yogurt and 1/2 tsp. pure vanilla extract.

Oatmeal balls. Mix together oatmeal, protein powder, honey and natural peanut butter into small balls, and then serve as a protein-packed, sweet treat.

One ounce of very dark chocolate. Dark chocolate contains plenty of antioxidants and is a healthy choice as long as you consume it in

Hot chocolate. Prepare a mug of hot chocolate. With 8 oz. low-fat milk, use chocolate protein powder rather than the sugar-filled cocoa

Mock cheesecake. Starting with reduced-fat cream cheese, add some low-calorie sweetener like stevia, a small amount of Greek yogurt, and a swirl of natural fruit spread (essentially a no-sugar-added jam).

Chocolate milkshake. Prepare a healthy shake using one scoop of chocolate protein powder, 1/2 cup Greek yogurt, 1/2 cup skim milk, 1/2 tsp. vanilla extract, 23 ice cubes and 1/2 tsp. Xanthan gum. Itll be thick just like the real thing.

Baked cinnamon apples. Slice up an apple, sprinkle with cinnamon and powdered low-calorie sweetener, and place in the oven to bake for 510 minutes or until tender.

Sweet potato fries. Cut up a sweet potato, sprinkle with cinnamon and a small amount of brown sugar, and then bake until crispy.

Protein crepes. Combine a scoop of unflavored protein powder with two egg whites, and cook like a typical pancake. Smear with peanut butter, and top with a sliced banana.

The Bottom Line:

I bet you did not know that, you could have so many dessert choices even as you go about your weight loss diet plan. If you select these rather than the typical high-sugar, high-calorie choices, you can easily satisfy your cravings while hardly making a dent in your diet plan.

Just remember to account for the calories in your total intake. This will allow you to easily be able to give into temptation from time to time so your appetite stays in check for the long haul.

How to Improve Your Gut Health

For thousands of years, people have been eating healthy food that supported all round gut health. The last few decades this has changed, due to fast food companies and food crops being sprayed with more and more chemicals. This is causing more and more sicknesses and gut problems every day.

Research has revealed that gut health is critical to overall health. Which means an unhealthy gut contributes to a wide range of diseases including; diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression and chronic fatigue syndrome.

People are using antibiotics and other medications like birth control and NSAIDs to excess these days, which is destroying the healthy gut bacteria that we need in our bodies. Diets that are, high in refined carbohydrates, sugar and processed foods can also inflame your small and large intestine and may course long term damage to people stomach health.

Here are a list of foods and supplements that have helped me in the past and still do to this day.

6 foods that may help

1. Bone Broth
2. Kefir-Coconut or Goats milk
3. Coconut oil
4. Sauerkraut
5. Wild fresh Salmon
6. Ginger

Supplements 

Probiotic tablets
L- Glutamine
HCL tablets
Digestive Enzymes

Cut out or limit
Sugar
Dairy
Gluten
Smoking
Staying up to late.

Look at getting a food intolerance test with your doctor or naturopath. Two tests that have helped me are the IGA and IGG test also looking at getting a Stool Test to check for parasites.

Once a week fast for 16 to 24 hours can also help health the gut. See link below on intermittent fasting.

Last of All

Hydrate with spring water or mineral water, start doing meditation every day and sleep 7-8 hours a night.

Check out the links below that have helped me improve my gut health.

Eat Stop Eat

The Alkaline Diet

Remember Stay Healthy.

How to Burn Calories without Spending a Dollar on Gym Membership

Going to the gym can be beneficial in burning calories and getting your body back in shape. This however can be a very expensive venture not to mention time-consuming. Most people will not have the time to go all the way to the gym and spare an hour or two for exercising. As for those who have the time, gym memberships tend to be expensive. This is one of the costs you can cut from your budget because there are alternatives that will not cost you as much. Here are some activities you can engage in to shed off those calories without the need to go to the gym.

1. Shopping

Every woman enjoys shopping around but men can take advantage of this as well. You will be moving up and down in malls helping shed excess fats. Whether you will be making actual purchases is up to you. You can window shop and see what new trends there are and in an hour 500 calories will be shed. Shopping for groceries is also a great way to shed weight. Opt to go to the store for 30 minutes rather than requesting for home delivery. Pushing the cart this long will reduce your calorific measure by at least a hundred.

2. House cleaning and gardening

These activities not only leave everything in your home looking great and fresh but also keep you on your feet. The more active you are the more the fats you burn. During your free time, get up and make your home sparkle and leave your yard looking great. In the long run you will not only be satisfied by how your home looks but by your weight as well.

3. Skip the elevator

When you get to your workplace head for the staircase instead of the elevator. Make this a routine and you will achieve your desired weight within no time. You could even make walking up and down a flight of stairs a daily exercise taking about 10 minutes of your time.

4. Swimming and dancing

These are hobbies enjoyed by many. They not only help relax your body but get rid of calories as well. They engage the whole body and tone all muscles at a go. So, get your swimming gear and head to the pool or turn some music up and get your grove on.

5. Brisk walking

Walking briskly will not only help in burning excess body fats but also in strengthening your bones. You could decide to walk around the block, walk on your way to work or better yet go golfing. Golfing 18 holes will make you walk enough to shed some weight.

6. Skipping

Skipping will give you the same results as any other gym activity. Get a rope and skip to keep fit.

7. Cycling and rock climbing

Going for long cycling rides will strengthen your lower body muscles whereas rock climbing works on all parts of the body. What they all achieve however is torching calories fast and reliably. Plan a fun weekend activity and enjoy your weekend while getting your body in shape.

To sum it all up, it is not a must to have gym memberships so as to attain your desired weight. By making small adjustments to your life you will be able to achieve just this. What is more, most of these activities will not take too much of your time and those that do serve other purposes.

The 67 Steps

WANT IT? GET IT!

This is my game-changer. What’s yours?

There are two types of things I commonly hear from my friends every day. Either they start babbling about their rants or they speak about their wishful thinking. Their words are like chants to my ear.

“Why do they always give me a hard time?”
“My girlfriend broke up with me.”
“I desire to have that chiseled body!”
“I hope I’ll get the promotion!”

I am a believer of how you set your mind or thoughts, whether they are positive or negative, will reflect in your body, actions, and ultimately will attract a particular outcome. When you plant a positive mindset, you will reap an equally positive result. Now, can you question someone who claims that you can reach a state of excellent quality life? In simpler terms, it is what Tai Lopez calls as “The Good Life”. Tai Lopez, by the way, is an entrepreneur, an investor, and an author rolled into one. He owns one of YouTube’s most popular channel and is the person behind the 67-step course. He reiterates that if you believe something is possible, you should be firm about it. Your willpower is your most important weapon to combat negativity. Focus on your goals. Taking one of the above examples, if you desire to have a beefy physique, concentrate on that. Your goal deserves your attention. If you start lifting weights at the gym, don’t bring in distractions that will veer you away from your goal. Procrastinating is not even an option here.

Tai’s program, called The 67 Steps, comprises of 67 insightful videos that last for 30 minutes to an hour long per video. Basically, every lesson is a collection of wisdom from the most reliable people. He provides detailed explanations and extensive examples to the concepts presented. “The 67 Steps” was named as such because according to a study, an average individual needs 67 days to form habits in his mind. Enumerating all 67 principles here will probably be endless, so I’ll leave the task to Tai Lopez.

Knowledge, strategy, and execution are the main philosophies that will fuel you in following the 67 steps. We don’t need the smarty pants here. You have to exceed the “knowing” part. You have to learn it and be able to know how to do it and apply it to action. Strategizing, on the other hand, is not merely a plan. Manipulating your constructed plan and studying every aspect of it will bring about the solution. Lastly, immersing yourself into it. Execute everything you have learned. Make sure they are doable.

Adopt these 67 philosophies in your life and expect a handful of success in your health, wealth, happiness, and love. All aspects! Name it! Your top most opponent here is ignorance. If you fight it and decide to become a student of life, you are then ready to have the good life. Don’t back down from failures, instead make them your motivation in seeing what you want from your future. Simple changes can have powerful impact in your life.

So who wants the good life? Go get it!

Learn more about The 67 Steps.

Free Weights: The Best Way to Tone Muscle and Achieve your Workout Goals

When coming up with the elements of your workout routine, you will often be forced to make a decision on whether to use the bulkier exercise machines or free weights. While both have their pros and cons, your selection should be entirely based on what you want your workout program to do for your body. Both sets of equipment are used to strengthen muscle tissue but will affect different areas of the body in unique ways over time.

Free weights also offer the best way to tone muscle within a considerably short amount of time. For most trainers and individuals, free weights offer a myriad of benefits over the machines. This article looks at some of the reasons why one may opt to do away with machines for free weights.

One of the key benefits of free weights is freedom. Unlike machines, free weights do not force you into a movement pattern that may leave you prone to injury. Additionally, the rather fixed movement pattern will help you increase strength along one movement angle but make you weak in the opposite direction. Free weights increase the angles with which you can move, therefore strengthening more muscles.

Free weights are also more effective at working the core since you are working without the support that you would normally get from a machine. This way, they present the best way to tone muscle compared with workout machines. They are also more effective at working balance than machines.

Slow, controlled movement while holding a moderately heavy weight, which works stabilization muscles, including the core, for better balance, accomplishes this. Free weights are much more suited for the home environment than machines, considering the cost of equipping your house with workout machines and the amount of space needed to store them. They are also less confusing and easier to use than weight machines, which may present challenges when using without an instructor. Free weights are easy to use because they only require you to know general movement patterns for your exercise routine in order to use them.

Free weights also offer the highest form of variability when exercising. One set of weights can offer more forms of exercises than several machines. For instance, one can do different exercise variations of the bench press including close-grip, reverse-grip, incline, and decline which can never be done on a regular chest press machine in the gym.

Free weights also allow you to do supersets. They allow you to combine two or more sets and do continuous reps without resting because you do not have to worry about waiting your turn to use another exercise machine at the gym.

Free weights enable the highest form of versatility when training. Unlike machines where you can only add a minimum of 5 pounds to the weight, free weights allow you to add smaller weights starting from 2.5 pounds for most weights.  Free weights offer the best way to tone muscle by helping prevent muscular imbalance. Muscular imbalance is more likely to occur when you press a single weight with both arms. When using free weights, each arm is responsible for the weight it carries, which reduces the risk of muscles becoming imbalanced.

Conclusion

Both free weights and machines can help you achieve the goals of your workout routine. However, free weights offer the best way to tone muscle and reap maximum benefits from your workout program. If you have any doubts about proper techniques or movement patterns associated with free weights, talk to your local gym instructor or personal trainer for lessons on how to stay in shape and injury-free during your workout sessions. So, the next time you go for your workout session at the gym, try free weights and gauge their effect on your body.

How To Boost Your Metabolic Rate and Lose Weight Fast

It is no secret that a majority of the modern population today are struggling to lose weight fast and through the easiest ways possible. And one way of doing this seamlessly is by stepping up your body’s metabolic rate to volcanic levels. The theory behind this is simple, really. Your body’s metabolic rate at any given time determines how much fat and calories you burn or conserve per unit meal taken at any time. So that means that a higher metabolic rate implies a faster weight loss journey as you’ll be hoarding very few calories from being oxidised and turned into useful energy. Speaking of which, your can lose weight fast by boosting your metabolic rate through one, two or handful of the following tips.

1. Strength Training

Regular weight lifting and related workouts is arguably the best ways of boosting one’s metabolic rates to zenith levels. And even though most people (especially ladies) shy away from pushing themselves too hard in the gym, there’s no better way of shedding those potentially dangerous calories that can get between you and your dream body. So the next time you hit the gym make sure you pump that iron hard.

2. Incorporate More Protein in Your Diet

It has proven that digesting and assimilating protein in the body takes 25%more energy than break down starch and carbohydrates. This also implies that eating more protein than starch is going to spiral up your metabolic rate and, in turn, make it less painless to lose weight fast.

3. Walnuts and Green Tea

Yes, it might sound strange but snacking on nuts has been proven to increase metabolic levels as well as drinking green tea does. So it seems as if you might be soon be forced to substitute your favorite cuppa in the morning with a glass of green tea and some walnuts if you want to lose weight fast.

4. Add Pepper ( Cayenne ) To You Lunch

Odd as it may seem, adding Cayenne paper regularly to your meals can boost your metabolic rate up to three times your normal levels at rest. And this is attributed to the fact that Cayenne pepper contains a compound called Capsaic in that can increase the body’s energy expenditure hence the metabolic rate.

5. Get Ample Sleep at Night

It is one of the easiest ways of increasing your fat-burning mechanism rate.Catching enough sleep at night not only encourages the body to burn and use more energy but also rejuvenates your body and mind sufficiently in preparation for another day.

6. Focus on Compound Exercises and Capitalise on Interval Training

Compound exercises, as opposed to isolated movements, training more muscle groups at a go. As a result, more muscle cells are stimulated to burn fat faster and for a longer period which, in other words, translates to higher metabolic level rates. Still in the gym, you can interlace your weight-lifting workout with short intensive cardio movements every one in a while. This encompasses physical activities such as short, rapid sprints.

7. Go Easy on Dieting

Contrary to what most people think, dieting too intensely can have more far-reaching weight-loss consequences than not dieting at all, especially when not accompanied by rigorous and disciplined strength training. So instead often encouraging the body to burn fat faster, extreme dating forces the body to horde calories thereby slowing down the overall metabolic rate.

My Secret Detox Drink Recipe

Detox Drink Recipe Ingredients

This is my everyday detox drink I have in the morning or when I can during the day. If you want to loss body fat and cleanse your body this is the drink for you. This detox drink with will naturally detox your body and give you a better quality of life.

Try my famous detox recipe for fast results
Spinach has vitamin B3, A, Magnesium, C and K. Spinach can also lower cholesterol
Kale
Kale has Vitamin A, b6, C, folic acid, K. Kale is also seen as a super food and is packed with antioxidants. Alpha-lipoic acid is also found in Kale which is a natural fat burner.

Cucumber has Vitamin B, K, C and potassium. Cucumber flushes toxins out of the body and is a natural diuretic.

Celery Vitamin C, A, K and Folic Acid. Celery is also seen as a natural diuretic.
Ginger may Assists with Digestion, Nausea, Head aches/colds and may help with bloating. Ginger is also seen as a natural Anti-inflammatory.

Lemon also helps Digestive problems and detoxes the liver. Lemon is also high in vitamin C and helps give your skin a natural glow.

Turmeric is great for your skin, balancing out your hormones, level out your blood sugar and is also a great anti-inflammatory.

Parsley has vitamin K, B12 and vitamin A. It is also a great immune booster.

I add 2 glasses of natural spring water but its up to you how much you want to add.

You can also add a tablespoon of Apple Cider Vinegar and Cinnamon. This is also great for balancing out your blood sugar.

I also add a supplement called MSM which detoxes the body and gets rid of heavy metals. This can also help with acne, circulation and is great for joint inflammation and pain.

I use a nutribullet to blend my secret detox drink because it blends the whole food and doesn’t leave any extra nutrients behind.

See my youtube video above which will give you more info on this great drink.

Remember people say healthy.

Nature’s Answer Vitamin D-3 Drops

WHAT DOES YOUR VITA-MEAN?

Gone are the days when people would take time to open an encyclopedia and read about a certain topic unknown or unclear to man. Those bulky and heavy books are now seen as ‘junk’ and probably began rotting in public libraries. At present, information became handy and easily accessible. Medical jargons, highfalutin words, and subjects that pique one’s curiosity are just a click away. Simply fire up your computer, open your browser, type in helpful keywords, and voila! You’re just a few seconds away from the answer to your query. Internet has been of great help to the inquisitive minds of both the young and the old.

Not a day passes by without a person searching anything related to health or wellness. Even you may have explored the web on the symptoms of a certain disease, an easy way to shed pounds, or maybe you were just curious with the scientific names of the different bacteria. These days, anyone can be his or her own physician. The fact that you are reading this right now, you certainly are a health buff, a student whose favorite subject is science, a researcher, a diet enthusiast, or an interested individual. Just like you, today happened to be a time when I wanted to know about the role of vitamins. I specifically researched about Vitamin D and which among its sub-components is the most beneficial.

Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium from our stomach. It also maintains the balance of calcium and phosphorus concentrations in the blood enabling bone mineralization. The said vitamin has imperative functions in cell growth specifically the bones and teeth and improves our immune system, thereby increasing our resistance to certain diseases. This vitamin has natural sources in our diet, is added to other foods through fortification, is produced by the body due to sunlight exposure, and is readily available as dietary supplements.

Speaking of vitamin supplements, nature has an answer. I mean, literally. Nature’s Answer Vitamin D-3 Drops is a 4000-IU liquid form of cholecalciferol in extra virgin olive oil having 300 servings per container. Why Vitamin D3? Most experts would say that the best form of Vitamin D supplement is Vitamin D3 since it’s more natural and easily absorbable by the body. Its potency and efficacy is higher than that of Vitamin D2. In fact, Vitamin D3 is given to patients for treatment of Vitamin D deficiencies for their faster recuperation. It is recommended for use as a dietary supplement by taking two drops daily. It may be mixed with food or liquids. Remember to consult your doctor regularly to check the proper dosing and if you maintain adequate levels of Vitamin D3 as this supplement has no approved therapeutic claims. Preservative-free, salt-free, sweetener-free, Nature’s Answer offers you the most preferred form of the “sunshine vitamin” in the market.

Take into consideration that this is a supplement, meaning you still have to utilize our natural sources. For longevity, vitality, and healthy well-being, Nature’s Answer Vitamin D-3 Drops is for you.

Learn more about Nature’s Answer Vitamin D-3 Drops

How To Choose The Right Diet Plan

So many people are looking for diets that work so that they can lose weight fast. It’s entirely possible to get where you want to be, providing that you choose the right plan for you. Only a few of the supposed plans are diets that work, so it’s vital that you separate the effective from the downright ridiculous! If you try a diet that doesn’t work and you don’t lose weight, this can result in you becoming frustrated and negative. Being positive and having determination is a MUST if you want to get to your goal weight. The following are things that you need to keep in mind in discovering diets that

1. Consider how fast you want to lose weight, the more and QUICKER you want to lose – the less calories you will need to eat so try and be somewhat realistic about your goal.

2. Have a think about what foods you like and dislike. If you choose to go for a diet requires you to eat ALL raw vegetables and you absolutely hate vegetables, this is not a good plan for you and you will end up failing.

3. Think about how much time you have to dedicate to your new diet, do you have a lot of time to prepare meals for example? The diet you choose needs to suit your lifestyle.

4. Are you allergic or intolerant to any foods, for example gluten or dairy? This might make finding a suitable diet more difficult for you but it’s important that you consider it.

5. Exercise is another thing that is prominent with some diet plans and not so much with others. Do you enjoy working out and do you have the time to fit it into your life easily?-

6. Some diets last a couple of weeks, while some last for months so consider how long you want to be doing this plan and what is sustainable for you. If you have a short amount of time to lose weight, you will probably need to do a more intense plan for a shorter period and vice versa.

7. If you have an active social life you might need a more flexible diet, being able to alternate what foods you eat on a day to day basis. If you dine out, make sure this is possible with your particular plan. Consider this and any supplements that you might be taking throughout the process.

8. Some diet plans are targeted towards women and some towards males so this is something you need to think about before you choose diets that work.

9. Most diets and either low carb or low fat, think of what you would prefer out of these too. If you feel sleepy and lethargic after a carbohydrate based meal, perhaps it’s best to go with the low fat option.

Conclusion

There are many diets that work but you need to choose the right one for you. Don’t just do the first diet you see, consider the pros and cons in addition to the other points that I have mentioned before you commit to one singular plan.

How to Eliminate Bad Estrogen

Food play’s a big part in how our body functions from day to day. Most people do not know that some foods are destroying your body and making you fat without even realising it.

One major player is, foods with Soy in them. Not all Soy is bad but 95% of what consumers buy is not good for you. The issue with soy, is that most soy today contains something called phytoestrogens and if your a male and consuming lot’s of this (bad kind of soy) you are going to have weight problems and a drop in testosterone. The reason for this is once you start consuming a lot of bad soy, your own estrogen will increase and testosterone will drop. I can tell you now that this is not what any guy wants in their life. This will cause a male to have lower sex drive and fat increase around the stomach legs and chest region.

If you’re a woman consuming foods that increase estrogen levels, is going to increase your risk of breast cancer, cervical cancer, PCOS (polycystic ovary syndrome) and other hormone imbalance-related disorders.

90 percent of soy is now genetically modified which kills good bacteria in the gut and cause digestive problems in the future.

So instead of having soy milk in your coffee try coconut milk or almond milk instead. If you are vegan try to stick to organic tofu instead of buying it from the supermarket.

These kinds of bad estrogens are also found in poor quality meats like grain fed beef, pork and non free range chicken.

It is also good to avoid commercially raised dairy like; butter, cheese and ice-cream.
Try to use spring or filtered water for your shower and drinking water.

Eat real superfoods instead like chia seeds and flaxseeds. Beneficial for vegans and vegetarians alike, flaxseeds and chia seed benefits include having the same amount of plant-based protein but high levels of omega-3 fatty acids as well. These are better options instead of regular soy products.

Bad Phytoestrogens in our every day moisturisers and cleaning products

Here are a few tips below that will help you on your path to staying health inside and out.

Avoid commercial laundry detergent and fabric softeners. Use white vinegar or baking soda.

Avoid birth control (the pill) if possible and Marijuana.

Stay away from (HRT) hormone replacement therapy.

Avoid alcohol if possible or limit it.

Avoid Progesterone creams made by parabens.

Do not use canola oil, vegetable oil, safflower oil and sunflower oils. Use coconut oil, macadamia oil or gee to cook.

Look at your shampoos, soaps, moisturisers and cosmetics that contain paraben or phenoxyethanol. Look to replace these items at all costs.

Use BPA free plastic to drink water from or store food. I use glass for me food and water to make sure.

Avoid air fresheners with phthalates in them.

The purpose of this article, is to make people more aware of what they are putting on and in their body which unknowingly can cause great harm.

Thank you for reading my blog post.

 

Remember guys stay healthy.