In the midst of a global pandemic, we have all been reminded how fragile life on this planet can be. We often think that we have outsmarted nature, but then nature reminds us who is boss.

But most of us have forgotten that, all throughout human history, deficiency of the essential trace mineral, iodine, was a huge and widely prevalent public health crisis–not a pandemic lasting a year or two, but millions of years of crippling health problems for millions of people around the world. Lack of iodine over time leads to goiters, enlarged thyroid glands on the front of the neck, enlarged as a compensatory response to increase the gland’s ability to extract iodine from the bloodstream. People died due to the physical mass and compression of enormous goiters that, for instance, crushed the airway. Or people died from progressive hypothyroidism (low thyroid hormone levels) that led to water retention (edema), massive weight gain, and eventually heart failure, coma (“myxedema coma”), and death. Ancient Chinese had goiters, ancient Egyptians had goiters, ancient Greeks and Romans had goiters, and they were rampant all through the Middle Ages, 19th century, and the first 20 years of the 20th century.

Because nearly all the iodine on this planet is found in the ocean, the farther inland you lived, the more likely you would be deficient in iodine. Coastal populations who regularly consumed fish, shellfish, and seaweed, or consumed plants and livestock that were coastal, generally obtained sufficient quantities of iodine. The further inland a population, however, the less likely iodine was contained in food. Areas such as the American Midwest, inland Canadian provinces like Saskatchewan and Alberta, mountainous communities in Western Europe, etc. were therefore filled with people bearing goiters and enduring hypothyroidism. Twenty percent of the population in many towns and villages had goiters. Entire villages of people standing a few feet tall, with impaired mental faculties, odd facial appearances, delayed maturation, and infertility, labeled “cretins,” could be found in inland populations.

Portrait by Eugène Trutat of a man with congenital iodine deficiency syndrome from Wikipedia/Wikimedia

(From Wikipedia)

By the early 1920, lack of iodine was identified as the cause for goiters, hypothyroidism, and cretinism. In the U.S., the FDA passed a regulation encouraging salt manufacturers to add iodine to their product, thought to be an easy and effective means to provide iodine to a then largely uneducated, rural nation. Their message: “Use more iodized salt. Keep your family goiter free!” That was actually the slogan on the Morton’s iodized salt label, too.

It worked. The rampant goiters of human history and the first half of the 20th century disappeared. Iodized salt was declared an incredible public health success story. Use more salt, use more salt.

Several decades later, Dietary Guidelines for Americans advised everyone to cut fat, saturated fat, and increase consumption of whole grains. This is a formula for sodium retention. In the face of unlimited salt intake, some people developed hypertension and other health problems. The FDA then advised Americans to slash their intake of sodium and salt–but made no mention of iodine.

So what recurs? Iodine deficiency and goiters, of course. Sure, you eat seafood once or twice per week, maybe even have the nori (sheet seaweed) on sushi once in a while . . . but that won’t do it for most. Maybe you even sneak some iodized salt into your diet, but occasional use is insufficient, especially since the canister of iodized salt only contains iodine for around 4 weeks, given iodine’s volatile nature. (Iodized salt did work when everybody in the house salted their food liberally and Mom had to buy a new canister every few weeks.)

Screen Shot 2016-03-31 at 9.16.14 AM

Iodine is an essential nutrient. It is no more optional than, say, celebrating your wedding anniversary or obtaining vitamin C. If you forget to do something nice for your wife on your wedding anniversary, I would fear for your life. If you develop open sores all over your body and your joints fall apart, you could undergo extensive plastic surgery reconstruction and joint replacement–or you could just treat the scurvy causing it from lack of vitamin C.

Likewise iodine: If you have an iodine deficiency, you experience lower thyroid hormone production, since T3 and T4 thyroid hormones require iodine (the “3” and “4” refer to the number of iodine atoms per thyroid hormone molecule; iodine atoms are circled in yellow above). This leads to lower energy (since the thyroid controls metabolic rate), cold hands and feet (since the thyroid is thermoregulatory, i.e., temperature regulating), and failed weight loss. Iodine deficiency is one of the items on the list of issues to consider if you eliminate wheat and grains with their appetite-stimulating opiate, gliadin, and high-glycemic carbohydrate, amylopectin A, and limit other carbohydrates, yet still fail to lose weight. A perfect diet will not fully overcome the metabolism-limiting effects of an underactive thyroid, whether caused by iodine deficiency or thyroid inflammation.

Given sufficient time, an enlarged thyroid gland, goiter, develops, signaling longstanding iodine deficiency. Your risk for heart attack, by the way, in the presence of a goiter is increased several-fold. Goiters are becoming increasingly common because people have been advised to reduce their salt but not obtain iodine by other means.

Iodine deficiency is common and increasing in prevalence, given the widespread avoidance of iodized salt. So what happens when you become iodine deficient? Among the effects:

  • Weight loss is stalled or you gain weight despite your efforts
  • Heart disease risk is increased
  • Total and LDL cholesterol and triglyceride values increase
  • Risk of fibrocystic breast disease and breast cancer increase (breast tissue concentrates iodine)
  • Gingivitis and poor oral health (salivary glands concentrate iodine)
  • You lack energy, sleep excessively
  • Hair becomes thin and falls out
  • Skin is dry

So how do you ensure that you obtain sufficient iodine every day? You could, of course, eat something from the ocean every day, as coastal populations such as the Japanese do. Or you could take an inexpensive iodine supplement. You can get iodine in a multivitamin, multimineral, or iodine drops, tablets, or capsules.

What is the dose? Here’s where we get iffy. We know that the Recommended Daily Allowance (RDA), the intake to not have a goiter, is 150 mcg per day for adults (220 mcg for pregnant females, 290 mcg for lactating females). Most supplements therefore contain this quantity.

But what if we ask a different question: What is the quantity of iodine required for ideal thyroid function and overall health? Ah, that’s where the evidence is sketchy. We know, for instance, that the Japanese obtain somewhere between 3,500 and 13,000 mcg per day (varying widely due to different habits and locations). Are they healthier than us? Yes, quite a bit healthier, though there may be other effects to account for this, such as a culture of less sweet foods and more salty, less wheat consumption, enthusiastic consumption of fermented foods, etc.

As is often the case with nutrients, we lack data to help us decide where the truly ideal level of intake lies. So I have been advocating intakes of 350-500 mcg per day from iodine capsules, tablets, or drops, a level that I believe is closer to the ideal intake. A very easy way to get this dose of iodine is in the form of kelp tablets, i.e., dried seaweed, essentially mimicking the natural means of intake that also provides iodine in all its varied forms (iodide, sodium iodate, potassium iodide, potassium iodate, iodinated proteins, etc.) This has worked out well with no ill effects.

The only concern with iodine is in people with Hashimoto’s thyroiditis or (rarely) an overactive thyroid nodule. Anyone with these conditions should only undertake iodine replacement carefully and under supervision (monitoring thyroid hormone levels) if a knowledgeable health practitioner is available. In autoimmune thyroid disease, iodine should not be taken until thyroid antibody levels have been normalized (by all the strategies I advocate). I have therefore had many people with Hashimoto’s normalize thyroid antibody levels, then supplement teensy-weensy doses of iodine drops, e.g., 50 mcg per day, then increase iodine intake by 50 mcg per day every few months until the desired dose is achieved. This has worked for most people without provoking hyperthyroidism (excessive thyroid hormone activity due to reactivated thyroid inflammation).

Iodine is inexpensive, safe, and essential to health and weight management. If it were a drug, it would enjoy expensive marketing and a high price tag. But it is an essential nutrient that enjoys none of the attention-getting advantages of drugs, and therefore is unlikely to be mentioned by your doctor, yet carries great advantage for helping to maintain overall health.

Chicken Sausages And Kidney Bean Soup Recipe(Weight loss Recipe)

During winter soups are my favorite when it comes to food. Previously it used to be Gajar ka halwa and hot chocolate brownies but with time I have shifted myself to soups, warm salads, smoothies, etc. I am sharing one of the easy soup recipes which I have some time in winters. My husband is quite fond of it and I use the sauteed sausages for my baby food in which instead of red chili I use a bit of black pepper.

Soup is quite fulfilling and here we go with the recipe 🙂

Chicken Sausages And Kidney Bean Soup Recipe(Weight loss Recipe)

Here goes the Chicken sausages and Kidney bean soup recipe Ingredients:-

1 cup  kidney beans(overnight soaked and pressure cooked with bit of salt)
Sausages – I used 4-5 chicken sausages and diced them up
1 large onion, chopped
2 tablespoons butter/ghee
4 garlic cloves, minced
2 large tomatoes diced
2 cups of chicken stock (or water )
Salt, to taste (start with 1 teaspoon)
Red chilli powder
Garam masala(optional)

1 chopped green chilli

Method And Preparation:-

Chicken sausages and kidney beans

  • Step 2– You can bit of salt and red chilli powder in it and take them out from the pan.

Kidney bean recipe chicken sausages

  • Step3 – In a same pan add onion, tomatoes, minced garlic, 1 chopped green chilli in the same order mentioned. Add bit of salt , red chilli and garam masala.

high protein recipe

  • Step4 – When all the  veggies gets cooked add chicken stock /water in it. I generally freeze chicken stock in a ice tray and add 4-5 cubes of it while making the soup.
  • Step 5– Add boiled kidney beans and let all the things get mixed properly. Take the kidney bean mixture out and let it cool a bit.
  • Step 6– Churn the kidney bean in a mixer grinder.

chicen sausages recipes

  • Step7 – Add the sausages and have it as a one-pot meal.

kidney bean and sausages recipe

If you think that soup is little thick you can add more stock cubes even after grinding the kidney beans mixture. After having this soup you will be full for hours and your taste buds will thank you for it 🙂

P.S – About 100 grams of Rajma contains 140 calories.5.7 grams of protein , 5.9 grams of fat and 17.8 grams of carbohydrates. If you follow a wheat belly and high protein diet then Rajma should be taken into a moderate amount as carbs present in Rajma are a bit high. This in fact holds true for sausages also. Sausages are not allowed in the wheat belly diet as it is cured meat so instead of sausages you can even use boiled chopped eggs.

Hope you liked this Chicken Sausages And Kidney Bean Soup Recipe(Weight loss Recipe) and will surely try it once.

You might like these recipes as well:-

Live the Red Mountain Way

Recipes & Kitchen  

Founder and Chief Medical Officer, Dr. Suzanne Bentz, D.O., sits down with Red Mountain Culinary Chef, Jan D’Atri in this three part video series, offering advice and guidance on the best ways to enjoy a meal out, without sabotaging your diet!

First Course:
Tips for Dining Out


Second Course:
Ordering Your Food


Third Course:
Enjoying & How to Portion

Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.

With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author, Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.

Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!

Hi Everyone

We all look for healthier and lighter option for lunch or dinner, as it is suggested to not have single heavy meal, instead have lighter two meals, so breaking up of breakfast, lunch and dinner into two is suggested. In today’s world, it’s hard to keep balance between work and good diet for working women, so here I come up with a recipe which is healthy, easy and quick to make, light and tasty.

Healthy Brown Rice Salad Recipe

Healthy Brown Rice Salad Recipe

Serves 6-8, cal/ser – 162


  1. 2 cups brown rice
  2. 1 green capsicum- chopped
  3.  2 stalks celery- chopped
  4. 1 tomato- chopped
  5. 1-2 green onions- finely chopped
  6. 1 small zucchini- chopped (1 and half cup)
  7. 1/2 red capsicum- diced
  8. 1/4 cup chopped coriander
  9. 1 tsp dry rosemary or thyme or any herb
  10. 1 tsp salt, or to taste
  11. 1/2 tsp pepper, or to taste
  12. 1/4  tsp mustard powder
  13. 1 Tbsp lime juice, or to taste
  14. 1/2 tsp sesame seeds (til)- roasted on tawa till light brown

Method to prepare

  1. Boil 6 cups water with 1 tsp salt. Add washed brown rice. Bring to boil. Cover and cook on very low heat for about 25 minutes till the water is absorbed. Spread rice on tray to cool.
  2. Mix all the ingredients with the cooled rice using two forks. Top with some more roasted sesame seeds and serve.

Weightloss Brown Rice Salad Recipe

Note: You can cook rice and keep it refrigerated, whenever you are in hurry for a meal , just mix all the ingredients with rice and the salad is ready 🙂

I guess it would be a great meal for those who are very busy in their lives but does not want to give up their balanced diet. Try it and don’t forget to share your experience with us. 🙂

You may also like reading these healthy recipes here.

Previous articleTop Health Benefits Of Kale

Ruchi follows yoga and aerobics. She loves to cook and has taken cooking classes for healthy cooking.

This post is about another superfood – Kale ! This veggie belongs to the family of cabbage. Like Broccoli, Kale is packed with nutrients. I shall let you know health benefits of Kale without boring you a lot :P. Well, you don’t need reasons to include it in your diet, period ! Let’s see how it can help us to become healthy –

Top Health Benefits Of Kale

Top Health Benefits Of Kale

1. Kale is low in calories. One cup of Kale has approximately 36 calories. Weight watchers , are you paying attention 🙂 ?

2. High in fiber – 5 grams of fiber in a cup !

3. No fat

4. Great for digestion

5. Rich in Iron. Kale is a must have food for anemic people.

6. High in Vitamin A and Vitamin C. N you thought only citrus fruits are rich in Vitamin C 😉

7. Rich in calcium – Don’t be shocked when you read this. Kale has more calcium per calorie as compared to milk.

8. Kale contains Antioxidants – carotenoids and flavonoids that help protect against various cancers.

9. Kale has anti-inflammatory properties , just like brown rice.

10. Kale promotes lowering of cholesterol. If you have high cholesterol, please read here.

11. Great for detox- the buzz word !

12. Rich in Pottasium

13. Rich in Manganese

Before you start posing questions how much potassium or manganese, let’s check Kale’s nutritional information(per 100 gms) –

Health Benefits Of Kale

(Source: USDA National Nutrient data base)

Few Tips to include Kale in your diet

Kale is a quickly perishable veggie, so use it before you touch something else from your grocery shopping. Don’t keep it in refrigertator for more than 4-5 days. The more days it lies unused, the more bitter it becomes !

Kale with smaller leaves is tender and digested easily unlike the one with bigger leaves.

Wash it with running water to remove soil, dirt etc. Wash only before use since water can spoil Kale.

Kale if not organic, might be extremely subjected to pesticides. So beware.

Few recipes in which you can add Kale – soups, salad, pizza , pasta. Kale chips and juice are also very popular.

Now the tricky part. If you have thyroid , stay away from it ! There are studies which mention that Kale is goitrogenic. This simply means it interferes with the functioning of thyroid gland. Although the studies are controversial, still I would suggest that if you have thyroid, avoid Kale.

Do you know of some Kale recipes ? Have you used Kale and lost weight ? Share with us !

You may also like reading –

Last month we launched a brand new AIR FRYER Meal Plan option into the Healthy Mummy App. It proved to be sooooooo popular with the Healthy Mummy community that we have added heaps more amazing air fryer recipes plus added another new Bonus Air Fryer Meal Plan option for next month!

Get a Sneak Peek of some of the NEW Air Fryer recipes in the Healthy Mummy App!

Mums are Loving the Air Fryer Recipes!

Mums have been buzzing in the community about how handy and healthy the air fryer is that gives you the same crisp crunchy results as traditional frying, but with much less fat!

Our NEW air fryer recipes include delicious breakfasts, snacks, main meals and desserts. They’re all family-friendly too and packed with goodness which means you can get the most out of your air fryer.

You can either follow the Bonus Air Fryer Meal Plan option, or just use the Healthy Mummy App to search for air fryer recipes to customise your existing meal plan. It’s up to you!

Sneak Peek of some of the NEW Air Fryer Recipes

Air Fryer Mexican Chimichangas – 239 calories per serve

OMG how good to these look? And they taste even better. Whip up these beauties for your next Mexican feast.

Get the recipe here

Perfectly Cooked Air Fryer Roast Lamb & Lemon Greens – 395 calories per serve

The beauty of this recipe is that you can get it on the table in under half an hour! Not bad for a roast lamb dinner. Great when you’re short on time mid-week.

Get the recipe here

Keto Friendly Air Fryer Meatballs

These super low carb cheesy air fryer meatballs are absolutely delicious and bound to be a hit with the whole family! You could even serve a side of pasta for the kids.

Get the recipe here

Delicious Air Fried Vegan Donut Balls – 146 calories per serve

Crunchy on the outside and soft on the inside, these yummy vegan donuts are super simple to make.  Just make up the dough, roll it into balls, coat them in cinnamon and sugar, and air fry to perfection.

Get the recipe here

Sweet & Healthy Air Fryer Chocolate Butter Cookies – 272 calories per serve

The air fryer is brilliant for making cookies and these little gems are no exception. Enjoy them warm straight out of the air fryer or save them for after dinner with a cuppa. If there are any left!!

Get the recipe here

See here to find out how to get access to your Bonus Air Fryer Meal Plan – Here’s how to Customise to different Meal Plans in the Healthy Mummy App

Want access to more Air Fryer Recipes? Join the 28 Day Weight Loss Challenge

If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.Our 28 Day Weight Loss Challenge includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans (including 7 Day Cleanse)
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.


If part I wasn’t shocking enough (or you didn’t read it yet), we at Nutright bring to you part II of bizarre diets that exist for real and these are really unusual, even for western standards. We Pakistani’s only resort to crash diet plans and surgery because by the time we realize that we are getting too big for our own good, paani sar ke upr se guzr chuka hota hai for which we resort to extreme measures. We’re certain that even you wouldn’t want to try these measures even if it’s your own damn wedding! (DISCLAIMER: DO NOT TRY AT HOME)

Also read: Bizarre Ways To Diet That People Really Try (Part I)

The Cotton Ball Diet

Cotton Ball Diet

One of the most popular diets that have been roaming around for years in the western world is the Cotton Ball diet, models and obsessive weight loss seekers are said to use it. What happens in this is that you soak 5-6 cotton balls in orange juice and you suck on them in your mouth before swallowing them in an attempt to curb your hunger. That’s all it takes, just a few cotton balls, every day, till you lose weight until you choke on the inedible item you are eating and the surgery you might require after eating too much of it.

The Sleeping Beauty Diet

Sleeping beauty diet

Sleeping, the best solution to everything in life. What you need for this diet is a bed, a doctor and a few shots of sedatives to knock you out for a good amount of time every day. So, goodbye education, employment, and living. The logic behind this diet is that when you’re asleep you don’t eat and when you don’t eat you don’t get fat and sleeping increases metabolism. What is a concern here is that firstly you do nothing in your life but sleep, so basically your life is over and you’re not getting any nutrition or exercise? In all honesty, anyone who dies during this will have “death by diet” written on their gravestone.

The Feeding Tube Diet

The feeding tube diet

Just hearing the term feeding tube makes you think of a hospital bed with you on it with a gazillion strange stuff poking in and out of you. A feeding tube is attached to those people who otherwise cannot eat anything for some medical reason and they are put on a liquid diet so that they can get some nutrition. But the case here is just ridiculous, you have a feeding tube attached to you for 10 days where eat and drink nothing and voila; you lose weight. And even after these 10 days you still want to lose more, get hospitalized again after 10 days. Imagine walking around with your dinner attached to your nose for 10 days and what happens after you stop this diet eh?

The Tapeworm Diet

Tapeworm diet

Saved the best for last. Yep, you know it, the tapeworm diet. And this is not a fancy name, it’s a literal tapeworm or its babies involved. The diet involves you having to eat capsules that have tapeworm eggs in them and what it does is that these parasites get into your system and eat on you giving you nausea, loss of appetite, diarrhea and when you got nothing in your system, you don’t get fat! Oh, and not to mention that if these worms move from your intestines to other parts, you could get fever, infections, organ damage and eventual death or if you stay alive you’ll be an apartment to them for more or less 30 years or so and would need surgery.



Beauty & Skin Health  

By: Jamie Fox, Lead Medical Aesthetician

Patients inquiring about treatment options typically are all wanting to address the same things. Sun damage, uneven skin tone, texture and wrinkles due to age, skin laxity or acne scarring, pigment issues, melasma, and skin tightening.

There are many different options to choose from and we take into consideration the patient’s skin type, skin condition, amount of correction needed and also what the patient can afford for down time. A series of treatments is usually necessary to give the best results along with proper home care products that will continue to improve and maintain their investment in their skin.

MicroNeedling is a minimally invasive procedure that requires very little downtime. This treatment involves creating micro-injuries in the skin to induce the skin’s self-repair mechanism by increasing cellular turnover. The result – brighter glowing skin!

MicroNeedling alone is a great treatment for all skin types and is a safe treatment for patient’s that may spend more time in the sun or cannot do laser treatments. Depending on the amount of correction that is needed, 3-6 treatments spaced 4-6 weeks apart may be necessary with ongoing maintenance treatments every 6 weeks to every 3 months.

Another option to address the same concerns is ResurFX. ResurFX is a non-ablative minimally invasive skin resurfacing treatment that is great for all skin types. This treatment works by creating microscopic channels in the skin with a laser beam to induce cellular turnover that corrects from treating below the skins surface. The result – firmer younger looking skin!

ResurFX should be done in a series for best results every 4-6 weeks. Maintenance is generally once per year.

IPL Photofacial is a popular laser light treatment that specifically targets discoloration in the skin. IPL targets pigment damage from scarring, age and sun spots, rosacea and broken capillaries. The result – brighter more even skin tone!

In some instances, IPL can be added to either a MicroNeedling or ResurFX treatment as combo therapy treatment. IPL specifically targets pigment in the skin, so it is a safe treatment for skin types 1-4. IPL alone can be done in series of 3-6 treatments, 4-6 weeks apart with maintenance every 6 months to 1 year.

All of these treatments are very safe and effective and require very little downtime. Most patients can resume their normal daily activities within a few days. Our treatments always include treatment of the face and neck. These treatments can also always be done on other parts of the body as well.

Request an appointment today to have a FREE consultation with one of our Medical Aestheticians.

Jamie Fox has been a Licensed Aesthetician and Certified Laser Technician for the past 13 years. Her passion for corrective skin care has led her to the medical aesthetics field, and has since become a CoolSculpting® specialist. Jamie understands her patients’ needs and addresses their concerns from overall anti-aging and acne to difficult pigment issues and body contouring through the use of medical grade products, lasers and more non-invasive treatments.

Achieving weight-loss goals healthy teechniques demonstrate.



Achieving Weight-loss Goals.


With over two-thirds of the U.S. population being overweight and 20% of them obese.  We can see that for various reasons, there are increasingly people that want to lose weight.

Recently, both men and women have become very concerned about Achieving weight-loss goals of healthy techniques.

However, weight loss is not easy and not often successful. Often, people suffer the setbacks caused by the ways they adapt to shed pounds.

In fact, any health professional will tell you that to maintain a healthy Body Mass Index (BMI), you should follow a healthy lifestyle.

This means, to lose weight healthily, we should know what and when to eat and not eat. As well as exercise, which might be any kind.

Here are five ways that you can use to help you Achieving Weight-loss Goals Healthy Techniques.



Have Breakfast Every Day.


Breakfast is the most important meal of the day. It is a consensus among nutritionists that the quickest and healthiest way to lose weight is to have breakfast every day.

In fact, scientific research has proven that eating the correct and balanced nutrients at breakfast creates a fat-burning effect.

A healthy breakfast is one of the natural and effective ways to help kick-start the metabolism in the morning.

Says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School.

Research has also established. The fact that just having a healthy breakfast alone can help people to shed about 4 pounds in just one month, without the need to exercise or dieting.



Healthy diet and nutrition breakfast display.



Used Cereal Weight-Loss Diet.


Do you know that cereal is a fantastic weight-loss food? The cereal diet works on a simple concept that is one of the foundations of weight loss – cutting calorie intake.

According to an article published in the Journal of the American Dietetic Association.

Women who included high-fiber cereal in their calorie-restricted diet plans lost weight without losing crucial nutrients.

Besides working well, it’s also convenient, affordable, and filling.

Studies show that people who eat cereal for breakfast. Feel full for longer and tend to eat less during the next meal. This is because the fiber content in the cereals expands in the stomach and it takes a longer time to be digested.

Since most brands are fortified with vitamins. Cereal is also well suited as a meal alternative and you can still take in adequate nutrition while cutting calories.

You can choose to replace either your breakfast or lunch with a bowl of cereal.

Replacing both the breakfast and lunch meals with a bowl of cereal; can dramatically reduce your calorie intake when compared to the regular meals.

For example, if you have been eating bacon or bagel with cream cheese or pancakes and eggs for breakfast.

You are ingesting way above 500 calories each meal. Half a chicken, sandwich, or burger with fries contains more than 700 calories. These add up to at least 1200 calories.

Replacing these two meals with cereal (150 – 200 calories in total) enables you to easily cut over 1000 calories (about 3-4 hours walking) per day.



Execute Moderate Exercise.


Well, the whole world knows, and nobody can deny the fact that when performed carefully; exercise is the best and the healthiest way to lose weight.

Exercise increases the body’s natural production of Norepinephrine. (a fat-burning enzyme) which triggers the release of glucose from Glycogen, thus causing weight loss in a natural way.

Exercises performed moderately can help you lose weight, according to

For weight loss, you can perform any form of exercise as you wish.

From the more intense anaerobic exercises such as weight training. Or functional training to the less intensive ones like stretching.

However, you must bear in mind that too much intense exercise can be harmful; and it has been associated with scarring of the heart and heart rhythm abnormalities.

Inappropriate exercise can do more harm than good as significant injuries can occur with poorly regimented exercises.

Therefore, easy, and comfortable exercises can be included in your daily routines. Like walking, gardening, cleaning the house, swimming, cycling, jogging, and aerobics are the most healthy for weight loss.

This is because these kinds of bodily movements would not stretch or stress your body system.

Depending on your weight, a mere 30-minute walking session can burn 120 to 200 calories. Therefore, regardless of the type of workout routines, you undertake.

It is important to keep your body moving, to stimulate metabolism for your body system to burn off the fat.



Increase Your Metabolism.


To burn fat, you must increase your metabolism so that your body converts such fats into energy.

Besides exercising speeds up your metabolic rate automatically. It will be good if you can also adopt other different healthy ways. Of improving your metabolism for natural weight loss.

One of the best ways is to eat often. A study conducted by Georgia State University.

Confirmed the fact that people who eat every 2 to 3 hours. Have a faster metabolic rate and less body fat compared with those individuals who eat only 2 or 3 meals per day.

The reasoning behind this is whenever you eat, your metabolism will be stimulated.

This means the more often you eat, the more you will boost your metabolic rate.

Also, your body is automatically reassured that there is no need to store up fat for future use. Because food is always available.

However, eating more frequently doesn’t mean snacking. It’s ok to snack occasionally.

But for other times, you should take in more healthy proteins like nuts or eggs, and vegetables.



Facts check Achieving weight-loss goals.


According to Kristine Clark, Ph.D., RD, FACSM; assistant professor and director of sports nutrition at Pennsylvania State University.

Increasing the intake of high-fiber foods like vegetables is one of the healthiest ways to increase your metabolism.

This is since fiber is a non-digestible carbohydrate in which the body uses lots of energy to try to break it down – which boosts metabolism in the process.

In addition, vegetables are low in calories but high in nutrients – a bonus for your weight loss efforts.

Green tea or oolong tea contains caffeine and catechin, substances that boost up the metabolism for a couple of hours.

Research suggests that drinking two to four cups of these weight-loss teas; may push the body to burn up to 17% more calories than normal during moderate exercise for a short period of time.



Add Yoga.


Yes, you read it right. It’s yoga. Practicing yoga can help with weight loss. Dr. Alan Kristal has confirmed this fact.

Associate Head of Cancer Prevention Program (a professor of epidemiology) and his colleagues at the Fred Hutchinson Cancer Research Center.

They conducted a study to find out yoga’s effect on people’s eating habits and hence weight.

Their findings showed that regular yoga practice helped to prevent middle-age spread in people of a healthy weight and promote weight loss in those overweight people.

These scientists found out that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to become obese.

This is because they tend to eat in response to hunger but not anxiety or depression.

And they also tend to stop eating when they are full instead of continuing to eat. For e.g. because their plates still full or the food taste good.

When you are eating mindfully. You tend to eat more slowly, and your brain promptly gets the signal. When you are full and you stop eating and you won’t ingest extra calories.

This explains why people who practiced yoga tend to gain less weight. This may very well be the reason all the great Yoga gurus have slim figures.



Young woman doing Yoga in the outdoors.



Try Using Diet Supplements.


There are several types of diet supplements on the market that promotes healthy fat loss.

Different products have their own unique functions which include thermogenic.

Stimulant-free; carb-blocking, fat blocking, fat binding, and appetite suppressing.

Amongst all, the thermogenic types are the most sought-after kind of supplements.

These supplements work on the principle of thermogenesis.

Which increases the amount of body heat and increases the rate of fat metabolism to facilitate fat loss.

Another preferred type of diet supplement is an appetite suppressant.

Appetite suppressants are diet pills that work to help to achieve pounds loss by decreasing the appetite. 

Resulting in users automatically consuming lesser foods, which in turn promotes loss of weight.




By following these five simple tips, you’re on your way to Achieving weight-loss goals healthy techniques, and in a  very healthy way.




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What does hunger feel like to you? Is it a gnawing feeling in the pit of your stomach? Is it a discomfort accompanied by aggression or anger–“hangry”? If you were hungry, would you shove another person aside to get to food? If food ordered at a restaurant is taking longer than expected, do you make a scene?

The experience of hunger, of course, is necessary for survival. In some parts of the world, hunger is created by ineffective government or war. Hunger is used as a weapon in military and foreign policy. Hunger in this setting is not just a physiological impulse, but accompanied by feelings of desperation and helplessness. It’s something that mothers endure, often choosing to give the little food they have to their children and depriving themselves. It’s a physiologic need that can cause people to beg, steal, or murder.

Most of us in the Western world, of course, have not suffered the full intensity of this basic physiological signal and hunger is not as raw and desperate. It is nonetheless a powerful force. Even in a world of plentiful food, hunger can cause us to make unwise choices: eating at a fast food restaurant, choosing convenience and availability over health, hurling insults at waitstaff. It can also cause you to overeat, eating more than you require for sustenance.

I raise the issue of hunger because I believe that, in my own personal experience and in conversations with others, the physical experience of hunger seems to have been changed by the lifestyle we follow. Minus gliadin-derived appetite-stimulating opioid peptides, minus the rollercoaster of high/low blood sugars without the amylopectin A of grains, satiated by unrestricted intake of fats and oils, and higher levels of oxytocin that subdue appetite when L. reuteri is restored in the human gastrointestinal tract (a microbe harbored by virtually all primitive humans), I believe that the physical perception of hunger for us is entirely different. Personally, I find that hunger for me is not a gnawing feeling in the abdomen and is not accompanied by feelings of anger, aggression, or desperation. I find that I experience hunger as restlessness.

Minus modern and unnatural appetite triggers, it makes sense that hunger could be experienced as restlessness. After all, restlessness triggers activity that includes hunting and foraging for something to eat: grabbing a spear or ax to kill an animal, spear a fish, collect shellfish, dig in the dirt for roots and tubers, gather berries or edible plants. Restlessness generates action.

Restlessness is nothing like the hunger of the wheat/grain consumer. I cringe to remember the distinctly unpleasant experience of hunger during grain-consuming days, a discomfort that drives people to make unwise decisions. I hope you appreciate how this is yet another way in which living the Wheat Belly lifestyle free of all wheat and grains changes behavior, changes physiology, and even frees you from the tyranny of abnormal hunger signals.

Can you also appreciate why trying to lose weight by cutting calories is a recipe for misery, amplifying hunger signals until they drown out all other thoughts, making you obsess about food? Not only does cutting calories lead to gallbladder bile stasis and gallstones, but it is also an experience of desperate, gnawing, unrelenting hunger that breaks your will. If you, like me, experience hunger only as restlessness, you are freed from all the unpleasant feelings and impulses that accompany this basic need for sustenance.