fbpx
Intuitive Eating, Carbohydrate Diet, Lining Healthy,Hints to Lower them, A Woman enjoying eating salad.

 

 

 

Intuitive Eating.

 

Intuitive eating is the practice of understanding the delicate balance. Between your body and your mind. It emphasizes being aware of your hunger and fullness cues. So that you can nourish your body well without overeating. Or eating to fill an emotional void.

Intuitive eating emphasizes listening. To internal body cues around food and hunger. Rather than falling into traditional patterns of dieting. If you’re looking for some ways to practice intuitive eating. Trying some of the tips below can be a good place to start.

 

 

Pick one step to focus on at a time.

 

There are 10 principles of intuitive eating. Which has to do with honoring your health and hunger. Therefore, Respecting your body, and allowing yourself to have a healthy relationship with food.

It’s easy to make the decision to start eating differently. And quickly become overwhelmed with your goals. And the steps needed to achieve them.

Instead, pick one thing at a time to focus on, and base your habits and decisions around that principle or step. Some of the steps may be more challenging than others.

In fact, many women report the idea of giving yourself. “unconditional permission to eat” is difficult. There’s no right or wrong way to approach intuitive eating. It’s a personal endeavor that should be done on your own timeline.

 

 

Shift your focus away from “good” versus “bad” foods.

 

Our cultural tendency has a way of putting food into two categories; good and bad. With those categories comes many misconceptions and wrongly placed focus. Instead, think about food as fuel for your body. And how well different foods are going to do their job to nourish you?

One positive approach could be thinking about how you’ll incorporate more fruits. Or vegetables into your day, or try a healthy food you perhaps don’t eat often.

 

 

Allow yourself to eat on a regular basis.

 

Many diet programs have you eating on a schedule, like three meals with two snacks per day. Instead, think about fueling yourself with smaller, but nutrient-rich meals or snacks every 2-3 hours.

This will help maintain your blood sugar and energy levels. Provide a steady supply of nutrition throughout the day, and even boost your mood. This can also help reduce the feelings of deprivation. That often results from following scheduled diet plans.

 

 

Do things that show respect for your body.

 

Respecting your body is one of the main ideas behind intuitive eating. However, This means seeing your body as an important and amazing thing. It is and honoring what it does for you by fueling it and treating it well.

Exercise for the sake of keeping your body healthy, your mind happy. And doing activities that you enjoy. However, Choose foods that make you feel good and replenished. These perspectives shift our societal focus from weight loss. And disordered eating patterns to honoring our bodies and our health.

 

 

Start now.

 

Many people are methodical. In choosing a specific starting date to change a lifestyle habit. Like their diet – like the new year, the first of the month. Or the following Monday after the weekend. Intuitive eating can start right now. The sooner you start, the sooner you can experience the benefits.

Therefore, If you’re wondering how to start intuitive eating. Give some of the ideas above a shot. You might be surprised at how quickly you notice a positive shift. In your relationship with food and your body.

 

 

 

Help control sodium by cooking at home more - Sodium Breakup

 

 

 

The Benefits of Cooking at Home.

 

In a time where convenience foods and packaged snacks; have overtaken much of the grocery store, and everyone seems to be leading a busy lifestyle. There is significantly less time being spent cooking at home.

But there are significant benefits. In reducing you’re eating out and cooking at home more. Here are some reasons why you might want to consider carving out. More time to be in your home kitchen preparing meals.

 

 

You have more control over what you’re eating.

 

Although grabbing a bite to eat between meetings. It allows for a quick and convenient decision, it also comes with some important considerations for your health.

Convenience foods tend to be higher in calories and additives. That you may not necessarily want to be eating. They also tend to be lacking in important nutrients. Like fiber, when compared to home-cooked meals. On the other hand, when you prepare food at home. You get to decide exactly what ingredients are being used.

 

 

You’re more likely to make Healthy Choices.

 

Studies show that people who cook at home most nights of the week. Consume fewer calories than people who eat outside of the home on a regular basis.

Furthermore, cooking at home is a more consistent way to incorporate. A wide variety of healthy foods like fruits, vegetables, whole grains, and lean proteins.

Home-cooked meals are typically prepared using healthier methods. Then what you might find at fast-food chains and restaurants, using less oil, fat, salt, and sugar.

 

 

It saves you more money in the long run.

 

Stopping at the drive-thru on the way home. It seems like a cheap way to eat at the moment, but expenses can add up quickly.

You can save more money over time by meal planning and budgeting. For groceries that will make multiple servings. Not to mention, investing a little more money and time in your health. Prioritizing cooking at home can save money in the long run; by preventing potential medical costs as you get older.

 

 

It brings more feelings of joy and accomplishment.

 

There’s something to be said about the positive feelings around home-cooked meals. That just doesn’t come from eating fast food or restaurant meals.

Following a recipe from start to finish. And seeing the delicious result of your kitchen labors. It provides a unique sense of accomplishment. If you’re cooking for friends or family. You also get to enjoy a sense of pride that comes with sharing. The art of home cooking and hospitality with others.

Research shows that enjoying meals at home with others increases happiness.

Therefore, It encourages the learning and maintenance of important basic cooking skills.

You don’t need to have an arsenal of memorized family recipes under your belt to be successful at home cooking.

What’s more helpful is mastering some basic cooking skills. That can serve you throughout life, like knife handling. Making simple soups and salads, working with different proteins, And a few cooking methods like sautéing, baking, and steaming. Therefore, these skills can be applied to several different recipes and foods.

 

 

Finally.

 

In conclusion, Cooking at home offers many benefits to your health and your wallet. If you can think about some ways to spend more time in your kitchen. You can experience these benefits both in the short and long term.

 

 

Second Wind

ANA REISDORF, REGISTERED DIETITIAN.

Ana Reisdorf is a Registered Dietitian Nutritionist with 12-years of experience. In the field of nutrition and dietetics. Ana has worked in multiple capacities in the field of nutrition. Including teaching at California State University, Long Beach. She has a passion for helping people achieve ideal health. And make transformational changes in their lives.

 

 

Effective methods that can help you get a flat stomach.

 

 

Flat Stomach.

By Shalini M.

 

It can be difficult for you to get a flat stomach. Apart from being a risk factor for a lot of diseases, belly fat may cause bloating as well. Fortunately, you can use a lot of strategies in order to reduce your waist size.

This article is going to give you a few effective methods that can help you get a flat stomach. Read on to know more.

 

  1. Cut Calories.

 

If you want to lose weight, the first most important thing is to cut down on your caloric intake. According to an ideal approach, you may want to remove at least 500 calories from your daily meals. To lose around 1 pound per week.

However, keep in mind that reducing too many calories can be counterproductive. When you eat too few calories, it may have a negative impact on your metabolism. As a result, you may not be able to burn your desired number of calories.

 

  1. Eat Soluble Fiber.

 

Basically, soluble fiber can absorb a lot of water. In addition to slow down the flow of food in your digestive tract. As a result, you will find it harder to empty your stomach. Your stomach will expand, and you will stay full for a much longer period.

Aside from this, soluble fiber. It can cut down on the number of calories you can absorb from your meals. If you take soluble fiber, you will not end up with a lot of fat around your major organs. And you will also be less likely to suffer from diseases.

If you want to get soluble fiber, you can opt for blackberries, sprouts, Brussels, legumes, avocados, flaxseeds, and oats, to name a few.

 

  1. Consume Probiotics.

 

These are live bacteria that play a great role in helping you lose weight. If you are obese, you may not have normal gut bacteria composition, unlike thin people. This may have a negative impact on your fat distribution and weight gain.

With regular consumption of probiotics, you can encourage the growth of gut flora. And reduce your risk of unhealthy weight gain. To get probiotics, you can consume pickles, kimchi, tempeh, kefir, and yogurt. Alternatively, you can try probiotics supplements as well.

 

  1. Do Cardio Exercises.

 

If you engage in aerobic exercises or cardio. You can improve your health and burn a lot of calories at the same time. Aside from this, many studies have found that these physical activities. It can empower your midsection and reduce your belly fat.

According to most studies, you should do at least 150 minutes of aerobic exercise in 7 days. Some good cardio exercises include rowing, biking, brisk walking and running.

 

  1. Go for Protein Shakes.

 

If you want to add protein to your daily meals, you can go for protein shakes. This can help you boost your metabolic rate. Reduce appetite and help with your weight-loss efforts.

In short, if you have been looking for ways to slim down your stomach. We suggest that you check out the 5 methods listed above. They can help you get rid of those extra pounds.

 

 

Image result for Best Foods to Eat for a Flat Stomach.

 

 

Best Foods to Eat for a Flat Stomach.

By Shalini M.

Are you looking for a list of foods that can help you get a flat stomach? If so, you are on the right page. In this article, we are going to discuss the best foods. That can help you lose belly fat and get back into shape.

 

Green Tea

Green tea contains antioxidants that can help your body prevent fat absorption. Aside from this, drinking green tea daily can boost your metabolism. Which will boost your weight loss progress?

 

Lemon

If you squeeze a lemon into a glass of fresh warm water, you can kick-start your digestive tract. This way your intestines will find it much easier to move food. So, you will have no bloating.

 

Bananas

Potassium can work wonders. As far as helping you remove excess water weight from your body is concerned. Banana is a good source of potassium. Therefore, eating bananas daily is a good idea.

 

Potatoes

Potatoes are a great source of potassium. therefore, If you don’t have a lot of it in the form of chips or other stuff. If eaten in moderation, they can help you boost your digestion and reduce belly fat.

 

High-Fiber Cereal

High-fiber cereal is also good for your weight loss. For instance, if you have one bowel or All-Bran or shredded wheat. You can easily prevent constipation, which is a major cause of belly fat.

 

Olive Oil

Olive oil is one of the best anti-inflammatory ingredients. That can help you flatten your stomach and protect you against the bad effects of cholesterol. However, it will be much effective if you add it to salad dressing.

 

Yogurt with Probiotics.

Yogurt has a lot of protein in addition to healthy bacteria. That boosts digestion and reduces stress. When you are under stress, your body produces cortisol. Which causes the fat to head for your midsection? So, this is not good for your weight loss.

 

Cucumbers

Cucumber is on the list of hydrating veggies. If you have it, it will help you get rid of excess water weight.

 

Quinoa

Quinoa is one of the best flour alternatives. This is a gluten-free food and contains a lot of fiber. Therefore, it helps with digestion.

 

Dark Chocolate

The good news is that dark chocolate; can work as a natural appetite controller if taken in moderation. It boosts your metabolism and helps fight stress.

 

Blueberries

According to many studies, blueberries contain antioxidants that can help you reduce the belly flat stomach.

Asparagus

Asparagus works like cucumbers. This veggie works like a diuretic and removes the excess water weight from your body.

 

Salmon

Salmon is a great source of omega-3s, which is a fatty acid. It helps you prevent bloating, in addition, to speed up your metabolic rate and reduce inflammation.

Spinach

Although a healthy diet is full of leafy greens, spinach is much more special. It contains many antioxidants, such as vitamins K, E, C, and A. All of these are good for your belly fat loss.

So, these are some foods that you can eat to a flat stomach and reduce your belly fat.

 

 

Image result for Natural Ways to Lose Weight

 

 

 

4 Natural Ways to Lose Weight by Dr. Amy Lee, Bariatric Physician.

By Cindy Chery.

 

Dr. Amy Lee has credentials in Internal Medicine, Physician and Obesity Medicine Specialty. Celebrity pays her thousands of dollars to help them lose weight.

The American Board of Internal Medicine. NBPNS & American Board of Obesity Medicine has awarded Dr. Lee for her work.

A detailed summary of the video is written below.

Purpose of video: Improve digestion and process food with maximum efficiency

 

Three harmful foods to avoid:

 

  1. Yogurt- Steer clear especially of ones that containing corn syrup. Beware of yogurt that claims probiotics, DO NOT buy children yogurt pops.
  2. Wheat Bread- Most have #1 fat forming ingredient high fructose corn syrup. Fructose is a chemical that isn’t recognized by our brains.

It confuses our ghrelin (a hormone that tells you when you’re hungry). And disrupts leptin production (hormone of “feeling full”). When the two hormones are disturbed, you don’t know when you’re hungry or full.

Therefore, it tells your body to eat more and more. High-Fructose Corn Syrup- This is 20x sweeter than sugar, which makes you addicted to carbs and sweets. It is 8x addictive as cocaine or heroin.

Our bodies are never designed to digest unknown substances like corn syrup, so it converts it to fat.

  1. Cereal bars- Most contain corn syrup, fructose- leads to lots of weight gain NATURAL Fat loss helpers:

 

The Fat loss Helpers:

 

  1. It allows you to get away with eating foods that you shouldn’t. Because you’ll digest them better.
  2. NEVER eat Olestra (fat-free potato chip). Or Olean Exercise is no longer just enough to lose weight because of the bad food we eat.
  3. You’ll need substantial dieting and dieting is usually temporary. Meaning you’ll probably gain the weight right back.
  4. Poor digestion is one of the most common causes of weight gain. Tackling this can also lead to a decrease in acne
  5. The FOUR fat loss helpers based on these problems: 1. Food preservatives- Make old foods look fresh and new. Preservatives prevent bacteria from breaking down foods. And this also makes it harder for our stomach to break it down as well.

Leads to bloating and gas, constipation, etc… Preservative also makes it hard for our body to get nutrients out of food Solutions.

Take digestive enzymes that cut through preservatives and aids in digestive foods. Make sure you get digestive enzymes that have the following. Reasons why celebrities are usually thin. These allow you to get nutrients from your food.

  • Lipase
  • Amylase
  • Bromelain – has properties that fight inflammation and digestion of grains 90% success rates.

 

  1. Bad gut bacteria-

Candida feeds on sugars and sweeteners and overgrows slow metabolism. Deprave energy and responsible for yeast infections. These bacteria can Hijack hormones and create cravings. You may not have had before like carbs and sweets.

Solution- taking probiotics to add good bacteria to the diet which benefits the digestive system. It is better than multi-bacteria. Also, boost sex drive (yay!)

Probiotics- choose one that contains at least 10-unit strains of bacteria. In colony-forming units per capsuleNucific

  1. Overeating – may be the most effective fat buster. your body digest some foods and the rest gets converted to fat

Solution- Caralluma Fimbriata

Caralluma Fimbriata- It is a root that helps reduce appetite and waist measurement. FDA grass notified. Confirmed safe by six studies.

 

  1. Slow metabolism

Solution: EGCG

EGCG- green tree extract in its purest form. Fires up your digestive system. It is proven a metabolism booster. Combined with exercise it boosts fat oxidation rate (the rate your body burns fat all day long and even at night).

Tested in mice and shown results. In humans, ingesting green tea extract before a 30-minute cycling exercise; increases the fat oxidation rate by avg 17%.

Finally, these fat loss helpers can be expensive individually. Therefore, Dr. Lee recommends Bio X 4 which combines all the fast loss helpers. It isn’t a diet pill; it helps your digestive system. Curb appetite and supports excess metabolism and more…