Fatty acids that are being stored away combine with two other fatty acids.



Fatty Acids, & weight loss.


One of the biggest roadblocks to successful weight loss is the time it typically takes to lose weight.

Losing weight can be a slow process, and due to human nature. When dieters don’t see immediate results they can get discouraged.  

Which often leads them to either stop trying to lose weight altogether or to start jumping from program to program; — never giving any diet the time it needs to work.

Nutritionist/personal trainer Brian Flatt. Recognized this problem and created a new diet program that allows users to lose 12-23 pounds in just 21 days.



The program is called the 3 Week Diet.


“Now dieters can see their progress almost immediately, so instead of growing discouraged. They become encouraged, and they devote even more energy to their diet,” said Flatt, who is also the owner of R.E.V.

Fitness in Southern California. “Nothing promotes success like success.”

Flatt said the reason his program works so much faster than other weight loss programs is that of its focus on breaking down harmful triglycerides.

Flatt explained that when we eat, the fat we consume broke down into fatty acids.

These fatty acids are very small and they’re able to travel in and out of cell walls to make themselves available as energy for the body.

But, when those fatty acids can’t be used, and we get ready to eat our next meal, the remaining fatty acids are stored away in our fat cells.



This is where the problem begins with fatty acids.


Those fatty acids that are being stored away combine with two other fatty acids and a glycerol molecule to create what’s known as a triglyceride.

Triglycerides are very big, and because of their size can’t exit the fat cells as those free-flowing fatty acids can.  As a result, triglycerides become stubborn body fat that is so incredibly difficult to get rid of.

“But here’s the thing,” Flatt said. “Those triglycerides can be direct, and they can break back down into those fatty acids that can burn by the body for energy.

In fact, when we break down those triglycerides, it’s kind of like dumping rocket fuel into your vehicle’s gas tank.

Those broken-down triglycerides flood the body with a great source of energy that it actually loves to burn.”

The key to weight loss is simply a matter of “eating less and exercising more” — at least that’s what mainstream medicine wants us to believe.



But how is that advice working out for you?


Chances are if you’re like most dieters, it means that you’ve tried numerous weight loss programs with little to no success.

If you’ve tried enough diets you may even have started to wonder if “eating less and exercising more” really is the best advice.  Because if it is, that must mean something is wrong with you.

Well, here’s the truth — it’s not the best weight loss advice.

In fact, it’s just plain bad science, and deep down inside, every doctor knows this.

“Eating less and exercising more” is just a simple answer to a very complex question.

The main problem with this advice is that it fails to consider your body’s hormones. Which have a major impact on whether you are fat or thin?

That’s right, you could eat less and exercise more with extreme dedication and still not lose the weight you want; — and it’s all because of your hormones, which regulate how your body handles certain calories.



The fact is that our bodies do not treat all calories the same.


In fact, there are certain calories that make you fat; other calories that prevent you from burning fat, and there are a few good calories that force your body to burn fat.

The key to weight loss is not counting calories. This should be evident by the obesity problem we have here in the U.S.

Losing weight has much more to do with eliminating the bad calories while increasing the good calories. Using a strategic system that considers how your body’s hormones allow it to process those nutrients.

In other words, I’m saying that your failure to lose weight in the past has not been your fault. Instead, it’s a case where you have not been given the correct weight loss system.

To correct this unfortunate circumstance.  I have created a new weight loss program that takes hormones into consideration and gives you a step-by-step approach to losing weight fast and keeping it off.

I’m calling the program the 3 Week Diet, and if you follow it you can lose up to 23 pounds in just 21 days.



Here’s why this program works so well so fast:


  • It does away with the “eat less and exercise more” paradigm for good. Instead, you eat essential nutrients that your body needs for good health and proper functioning, while eliminating all those nutrients that slow or even stop you from burning fat. The program also utilizes several supplements that, in combination with the diet; helps users recruit body fat to be burnt for fuel, maintain their lean body mass, and increase their metabolism. It corrects the bad diet information that is so prevalent in other programs. This has become a real problem in recent years.
  • It eliminates cellular inflammation, which is a leading cause of weight gain. The truth is, if we can take control of cellular inflammation, we can effectively increase our ability to lose weight, burn fat, increase metabolism, and keep body fat from ever coming back. In addition to this, by taking control of cellular inflammation, you can live a healthier and longer life.
  • It produces results fast. Fast results keep you motivated. In the first week alone, your clothes will be looser, you will feel lighter and you’ll feel 10 times better.
  • It is easy to follow. Again, and again it’s been shown that strict, difficult-to-follow plans don’t work. You need a simple, easy-to-follow plan that makes losing weight a step-by-step breeze.



Identification and Characterization of a Single High‐Affinity Fatty Acid  Binding Site in Human Serum Albumin - Wenskowsky - 2018 - Angewandte Chemie  International Edition - Wiley Online Library



Flatt Suggestion Regarding Fatty Acids.


Flatt designed the 3 Week Diet to not only break down existing triglycerides but to prevent the body from forming new ones.

This program does much more to help dieters lose as much weight as possible.

  • It corrects bad weight loss information that dieters receive on other plans.
  • It also provides dieters with a simple, easy-to-follow weight loss plan. Studies have shown that difficult plans which include counting calories or extensive exercise programs simply don’t work because people don’t stay on them.

The result — dieters can lose more weight in three weeks than they would in two to three months on another diet program.







Disease, Wise Nutrition Helpful Advice.


Disease, Health Risk Factors.


My Activity:


Activity is important to maintain a healthy body. When you are not sleeping your body was designed to be almost continually active.

If you immobilize a limb for just three hours, it starts to degenerate. That’s why even during sleep you automatically flex and stretch; turn more than a hundred times in one night. Inactivity is deadly!

You can read this in a report by Dr. Walter Bortz in the Journal of the American Medical Association in 1982.

He reviewed over a hundred studies showing that the sedentary lifestyle developed; in the last 50 years in America causes widespread bodily damage.

This damage occurs independently of other health risk factors, like smoking, alcohol, fat, age, and family history of the disease.



Here follow some of his findings:


By itself, simple inactivity causes a chain reaction of cardiovascular decay. First, it reduces vital capacity.

That means, sitting like a slug reduces your ability to take up and use oxygen. As a result, muscles, organs, and the brain become partially oxygen-deprived.

In addition, inactivity reduces cardiac output, that is, the ability of your heart to pump blood around the body.

So, the tissues of couch potatoes become double deprived. They get less oxygen and less blood and the essential nutrients the blood contains.

To make up these deficits, your body constricts arteries, thereby raising blood pressure.

This arterial constriction on top of a weakened heart not only increases the risk of clots and stroke.

But also makes your cardiovascular system less able to respond to sudden movement or changes of position.

Consequently, sedentary folk often suffer dizziness; on standing, because the impaired system cannot instantly increase blood flow to the brain.

Wish any sudden movements they are prone to falls and accidents because the restricted system of blood flow cannot respond efficiently.



One of the most interesting studies.


This shows that more sedentary people than active people are hit and killed in traffic accidents.

Because their weakened cardiovascular systems make them incapable of performing. The nimble moves required to avoid oncoming traffic, without becoming dizzy and staggering or falling in the process.

Inactivity also increases levels of cholesterol and triglycerides. Triglycerides are the fats you store, and we know that inactivity makes you fat.

Inactive muscles shrink, compromising your ability to burn fat, to perform even simple tasks, like running upstairs, and even to hold up your skeleton.

Bones also thin and weaken, because your skeleton requires continuous resistance exercise in order to grow a new bone matrix.





A combination of inactivity and poor bone nutrition is the major cause of the epidemic of osteoporosis. Now burdening America – another man-made entirely preventable disease.

Inactivity also disrupts bowel function and disorders of glucose metabolism, independently of whatever food you eat.

The near epidemics of intestinal disorders and adult-onset diabetes in America bear mute testimony to our slug lifestyle.

Sex hormone levels also decline with inactivity, now linked to the huge increase in impotence in America.

The evidence is overwhelming that the incidence of male impotence in America has doubled since the 1940s.

Activity Can Save Your Life One of the best studies was conducted by renowned exercise guru Dr. Kenneth Cooper at his Aerobics Center in Dallas.

They followed 13,344 men and women for 15 years. This meticulous research, controlled for all major interfering variables; like age, family history, personal health history, smoking, blood pressure, cardiovascular condition, and insulin metabolism.

At the fifteen-year follow-up, reduced risk of death was closely correlated with physical fitness. This included death from cardiovascular diseases, a variety of cancers, and even accidents.



There is no longer any doubt:


Exercise can save your life, while couch potatoes create an existence that is nasty, sick, and short.

Activity Strengthens Heart and Lungs Numerous studies. Show that exercise protects your body by maintaining vital capacity; therefore maintaining adequate oxygenation of tissues.

The average sedentary American male aged 45 has lost half his ability to take up and use oxygen. With one year of the right exercise, he can restore it to the level of a 25-year-old.

Dr. Bortz rightly stated that the health benefits of restoring vital capacity are superior to any drug or medical treatment in existence.

In contrast to the weak cardiac function of sedentary folk, the athlete’s strength, a slow pulse is telling evidence of a healthy heart.

Many have rates in the 40s, and the Colgan Institute; one recorded champion cyclist Howard Doerfling at an incredible 29 beats per minute.

Sedentary folk, however, are likely to show heart rates in the 80s or 90s. When heart rate rises above 84, the risk of coronary heart disease more than doubles.

Activity protects blood pressure most average people show blood pressure of 120/80; which is regarded as normal, but this is not normal at all.



We know that these people are already on their way to disease.


The risk of cardiovascular disease starts to rise as systolic blood pressure goes above 103 mmHg. By 120 mmHg, previously thought to be normal, risk has risen from 51 to 77 per 10.000 people.

That is an increase of 50%. By 135 mmHg, a level that many physicians still regard as marginal, but acceptable, risk has doubled.

Beyond 135 mmHg you are a walking time bomb. The same applies to diastolic blood pressure. Usual levels found on average people are 80-89 mmHg.

Recent research shows that these figures indicate a pre-disease state.

Diastolic pressures below 80 mmHg show an incidence of new cardiovascular disease of 10 cases per 1000 people. But by 90-89 mmHg; it shows an incidence of 40 cases per 1000 people, a risk increase of 300%.



Don’t fret.


It’s easy to reduce blood pressure with the right exercise. Many studies show that exercise works for older people as well, in whom you might think the damage to blood pressure is permanent.

In a typical study sedentary hypertension patients, aged 55 to 78 years were followed. All had elevated blood pressure.

After participating in an exercise program, systolic blood pressure fell by a whopping 20 mmHg. Regular exercise will lower blood pressure in almost anyone.

Activity Lowers Cholesterol Despite media beatings, cholesterol is not the bad guy. Cholesterol is essential to every function of your body.

It forms part of all your organs, including your heart and your brain. Your body makes all your steroid hormones, including adrenalin, estrogen, and testosterone from cholesterol. You cannot live without it.



Most of your cholesterol is not from food at all.


It is manufactured in your body mainly by the liver. When a healthy person eats high cholesterol foods; the liver immediately reduces its own cholesterol production to keep blood cholesterol low and healthy.

Disordered cholesterol metabolism. Is the cause that blood cholesterol rises to dangerous levels; and is a man-made disease, caused mainly by our degraded nutrition and sedentary lifestyle.

As you probably know, we have “good” high-density lipoprotein (HDL) and “bad” low-density lipoprotein cholesterol.

Total cholesterol is mostly LDL, and this is still one of the best predictors of cardiovascular disease. You can measure this total cholesterol with a simple device at home, it is called the “Accumeter”.

What is a healthy cholesterol level? You may ask. The American Heart Association and other US health authorities made in mid-1980 below 200 mg/dl their official recommendation.

Today we know that this is too high. In a comprehensive study by Dr. Jeremiah Stamler, he followed 356,000 men in 28 US cities.

Following his research, death rates from cardiovascular disease start to rise when cholesterol gets above 168 mg/dl.

Total cholesterol in sedentary American men and women rises over 200 mg/dl in their 30s and reaches about 220 mg/dl by age 45.

It’s clear that sitting like a slug exposes oneself to disease. Recent research shows that average cholesterol levels in runners and bodybuilders; ranged between 158 mg/dl and 183 mg/dl. It proves that exercise makes a healthy difference.



Cardiovascular diseases are far out of our biggest health problem.


It kills more than twice as many Americans as all cancers; nine times as many as all other lung and liver diseases together, and 28 times more than all forms of diabetes.

There are good reasons to warn everybody starting an exercise program; to have a thorough medical and physician’s approval before they start.

Sudden exertion in sedentary people. “raises their chances of a heart attack by….100 fold! A health letter from the Mayo Clinic stated. “Most people who have heart attacks during activity are sedentary or have underlying heart disease and overdo it.”

Activity Prevents Cancer Most cancers are slow-growing diseases, eating silently away at your body for years before they show up.

Despite the overblown claims of successful treatment by the National Cancer Institute, once cancer emerges, medicine is usually powerless.

Remember the swift deaths of Michael Landon of pancreatic cancer and Jaqueline Onassis of Lymphoma.

If there was an effective treatment, don’t you think those immensely rich people would have bought it? So, if a little of the right exercise can prevent cancer, it’s worth all the gold in Fort Knox.

And above all, like the other best things in life, it’s free! From a study by Dr. Kenneth Cooper.  It showed that the incidence of all forms of cancer was closely correlated with a lack of physical exercise. Unfit men and women were 300% more likely to develop cancer.

But the best finding from this study is that you must move only a smidgen out of couch potato land to prevent cancer big time.



Activity Against All Diseases.


The right exercise is a major strategy for preventing and treating all diseases. Physicians who do not incorporate exercise into their treatment protocols are guilty of malpractice.

The right exercise maintains your heart, lungs, your muscles, your bones, a healthy level of body fat, even your intestinal function.

But what about more subtle functions, such as insulin, and your body’s handling of sugar? We know that couch potatoes lead to glucose intolerance.

However, research has shown not long ago that getting off the couch not only maintains insulin function; to deal with the sugar but also can reverse decades of damage.

In healthy people, the right exercise completely protects glucose tolerance against degenerative; changes in insulin metabolism that lead to adult-onset diabetes.

Research has revealed the major way in which activity protects you against all diseases. It started with evidence that exercise increases overall white blood cells.

Then came more precise findings that moderate exercise. Increases bodily production of lymphocytes, interleukin 2, neutrophils, and other disease-fighting components of the immune system.

There is no longer doubt that the right exercise strengthens your immunity. Hence it strengthens your resistance against all sorts of damage, decay, bacteria, viruses, toxins, even radiation.



Remember the wise words of Louis Pasteur, the father of modern medicine: “Host resistance is the key”.




Tumescent Male Organ Issues: Cause of Low Sensual Drive.




Tumescent Male Organ Issues.

By Man Health.


It’s true that men may spend too much time focusing on their tumescent male organs and perhaps not enough time on matters related to overall manhood health.

But can anyone really blame a guy? While a tumescent male organ does not define a man, it is a source of pride and a prerequisite for most sensual encounters.

Yet sometimes a man experiences periods of a lowered sensual drive, which can have a serious impact on his formerly reliable member.

Low sensual drives happen at various times to many people – but what are some of the causes of this condition?



What is the sensual drive?

Everyone talks about the sensual drive, but what is it exactly? The sensual drive describes the relative amount by which a person desires engaging in sensual activity.

It is generally affected by three factors: biological, psychological, and social. Complications in any of these areas can contribute to a low sensual drive.



Among the causes of a low sensual drive in a male are the following:


– Low male hormone.

Probably the main cause of low sensual drive in men is an insufficient supply of male hormones. Male hormone levels have a direct impact on a sensual drive.

In general, a man’s “T levels” should be greater than 300 nanograms per deciliter. (Don’t worry about trying to figure that out; it’s a measurement the doctor will understand.) If the level is consistently below that, a man should consult with his doctor to determine whether some form of male hormone therapy should be employed.


Restless legs syndrome (RLS).

Restless legs syndrome. It is a condition in which a person feels an almost uncontrollable urge to move the legs when they are at rest for an extended period.

This often manifests itself in sleep with lots of movement throughout the night. Some studies have indicated that men with regular RLS are about 50% more likely to have trouble; attaining and/or maintaining a tumescent male organ due to a decreased sensual drive.



When a man’s thyroid gland malfunctions and can’t make enough thyroid hormone, he is said to have hypothyroidism. One of the effects of this is a decrease in sensual desire.



There are some prescription medicines that have a negative impact on the sensual drives of some males. There are various reasons for this. But they basically have to do with the way an individual’s body reacts to a specific tablet. Some of the medications more commonly associated with diminished sensual drive include ACE inhibitors, beta-blockers, opioids, and antipsychotics.


Social factors.

Social environmental factors can often lead to a low sensual drive. For example, men who lack privacy in their living arrangements often “push down” their sensual drive to avoid acknowledgment of sensual frustration.


Depression and anxiety.

Psychological factors, such as depression, anxiety, stress, and worry can play a very big role in a diminished sensual drive. When a person is experiencing psychological factors that are extreme, disinterest in sensual activity is often among the first symptoms.

Working with a doctor to identify the causes of low sensual drive and developing strategies to deal with them can bring about impressive results.

A man is in a better position to address low sensual drive issues and the resulting male organ challenges if his equipment is otherwise in good shape.

Regular use of a top-notch manhood health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin)can help with overall member health. Of special note are those crèmes that include L-arginine and L-carnitine.

The former is an amino acid that plays a significant role in the process. By which manhood blood vessels are kept open so the influx of blood for engorgement is possible. L-carnitine is a neuroprotective ingredient that can help ensure the continued sensitivity; of a member that may have previously experienced a loss of sensation.



Does Adult Visual Content Damage the Tumescent Male Organ?


It’s not headlined news that there is a lot of adult visual content out there or that a lot of men enjoy utilizing it—sometimes a great deal of it.

In recent years, there have been claims that exposure to adult visual content is dangerous to male organ health. The idea promoted that it can cause problems in getting or maintaining a tumescent male organ.

But is tumescence dysfunction a serious side effect of viewing adult visual content? A new study indicates that the claims are exaggerated.



Adult visual content use


Exactly how many people view adult visual content and how much is not known for sure. But there have been some studies and surveys that provide some possible answers.

According to one source, 40,000,000 Americans visit adult sites on a regular basis; and 70% of men between the ages of 18 and 24 visit adult visual content sites monthly.

Another survey, run by a non-profit Christian organization; found that almost 80% of men between 18 and 30 view adult content, and that 30% of those men are daily adult visual content consumers.

How accurate these numbers are is difficult to say? Even when surveys and studies provide anonymity, it is likely that at least some (and perhaps many); men may refuse to admit to adult visual content use or may understate their actual usage.

But whatever the actual numbers, it’s safe to say that many men utilize adult visual content on a frequent basis.



The tumescent male organ issue.


Some groups and individuals claim that an epidemic; of adult content use is causing an epidemic of tumescence dysfunction among men. Leading to fears of multitudes of men with serious tumescent male organ issues. A study published in a peer-reviewed medical journal looked at this issue.

The study looked at sensually active men whose records were drawn from three sources. Almost 150 undergraduate men in the U.S. were studied, along with almost 300 online survey participants and 433 men drawn from a crowdsourcing platform.

As part of the study, all participants were assessed for tumescent male organ issues, as well as for adult visual content use.

When the scientists studied the data, they found no relationship between tumescence dysfunction and mere adult visual content use in general.

They reported that, overall, the study participants had “very high levels of tumescence functioning.” In addition, serious tumescence issues were rare among sensually active adult content users.”

The scientists did find a link between those who defined their adult visual content use as problematic and tumescent male organ issues.

However, they found that the evidence indicated that this was merely an association, not a causal relationship—in other words. It is unlikely that tumescence dysfunction resulted from the use of adult visual content.

While not conclusive, the study does indicate that, for most men; the use of adult visual content in and of itself is not likely to lead to tumescence dysfunction. Although there could be other sensual issues associated with its use.

Men who find their level of adult content usage to be problematic; should seek help from a mental health professional in order to resolve this issue.





Although adult visual content may not create a tumescent male organ issue for most men. It still pays to take steps to keep the organ in its best possible health to better enjoy its performance capabilities.

Men should regularly apply a top-drawer male organ health creme (health professionals recommend Man 1 Man Oil. Which is clinically prove mild and safe for skin) to better maintain general male organ health.

The best creams will have several ingredients that promote healthy members, including L-carnitine and L-arginine.

The former is a neuroprotective agent that helps to maintain proper male organ sensitivity; which may otherwise damage through rough handling or overuse.

The latter is an amino acid that helps produce nitric oxide. Thereby, it better enables member blood vessels to expand properly for increased blood flow.





It's vital to excercise for older adult who wants to remain healthy.




Exercise for Older Adults.



Exercise is vital for any older adult who wants to remain healthy. Studies have shown that older adults who exercise regularly have better balance and a lower risk of falls.

They have better control of their blood sugar levels, better flexibility, a better quality of sleep, and fewer symptoms of depression.

They will also improve their muscle strength and have less arthritis pain on their hips and knees.

There are many books and articles encouraging Exercise for Older Adults.

It is easy to understand that exercise is good at any age, but to determine the right exercise program is not so easy, in fact, it can be difficult.

People have different body shapes, different medical issues, and different musculoskeletal problems.

That’s the reason it is not advisable to start an exercise program that is not adjusted to meet the specific needs of the individual older adult.

One must carefully choose a trainer when joining a gym or health club. Many athletic trainers are not trained to understand all the potential risks and dangers involved with training the elderly.

The elderly person needs someone who understands the subtle issues that come with aging muscles and ligaments.

In addition, many seniors have arthritis and osteoporosis, which changes the normal body alignment during exercise. Others may have degenerative changes in the spine.

If a trainer doesn’t pay attention to these details, the person could get hurt.

You must train a seventy-eight-year-old woman differently than an eighteen-year-old football player. You must be very careful.





Endurance exercise will help you to strengthen your heart and lungs. It increases your stamina as well.

Many older adults have much atherosclerosis (plaque) in their coronary arteries, which places them at a higher risk for heart attacks.

Older adults who have not exercised for years should talk to their doctor first before starting an aerobic exercise program.

The doctor may determine whether the person’s heart is able to tolerate the increased exertion associated with exercise.

It is generally recommended that people should try to exercise for thirty minutes at 75% to 80% of their maximum target heart rate.

The maximum heart rate is calculated using the simple formula 220 – your age in years. This formula doesn’t work well for many seniors.

For the older adult who has not exercised for years and wants to start exercising. It is recommended to set a goal of 60% – 65%, rather than 75 – 80%. For those who can’t exercise for the full 30 minutes, two 15-minute periods or three 10-minute periods may suffice.

Be careful before you buy any of those heart rate meters if you are on heart medications called beta-blockers; which can slow down their heart rate. Many pacemakers regulate how fast the heart can beat.

If you have an irregular heart rhythm problem called atrial fibrillation, you also must be careful.

So how hard should elderly people exert themselves? It proclaims that they should be able to talk comfortably while exercising.





With stretching exercises, you also must be careful, especially if you haven’t stretched for decades.

During that time your tendons (which attach muscles to bones) and ligaments (which attach bones together); have undergone a variety of degenerative changes and the water content decreases.

The water content of cartilage also decreases. As a result, most people become less flexible as they age.

Tendons and ligaments tend to tear easier and when they tear, the healing process is slower.

Here are some helpful hints on stretching from the National Institute on aging:

Stretching exercises should only be done after a warming up period by walking or some gentle bicycle riding.

Especially during the wintertime when your joints and ligaments are stiffer because of the cold weather.

Stretching should cause some minor discomfort, but it should not be painful. If you are feeling pain, you need to lessen the tension or stop.

Move slowly into a stretching position. Quick jerking motions can cause an injury. Hold the position for at least twenty to thirty seconds.

If you can’t hold the stretch that long, then you are overstretching, and you need to do it more gently. We believe that all frail elderly people should consult with their; physician or their physical therapist before starting a stretching regimen.

Don’t do just stretching exercises that you saw someone perform on TV or at the gym. Even a yoga or Pilates class that is not specifically layout for the untrained older adult can lead to injuries.





5 Reasons Seniors Should Exercise Regularly






There is some truth in the saying: “use it or lose it”. The truth is that many elderly folks don’t have much more than they can afford to lose.

This brings up the concept of the functional reserve, which refers to the amount of extra work that can be done by an organ or muscle when needed.

By the time some seniors reach their eighties or nineties, they have such a small functional reserve in their muscles that they can barely out of bed or walk.

Many seniors take up exercise programs that involve lifting weights. By lifting weights their muscles will grow and become stronger.

Weight training would appear on the surface to make sense. Increasing muscle size and strength could help many seniors who have lost some of their size and strength over the years.

The truth is that older adults need to be careful before beginning a weight lifting program. Proper instruction with the correct weight and form is critical.

We cannot overemphasize the danger that a poorly designed weight training regimen poses to the joints, tendons, and ligaments of seniors.

Studies have shown that a carefully designed regimen may make seniors’ muscles a little bigger and stronger.

Any benefits gained have usually been lost once the study is over. Researches have not been able to show that weight-training exercises by themselves can decrease the level of disability among frail seniors.



Some recommendations for folks who have not exercised for decades.


  1. Walking – it is very simple and very effective. Even 15 minutes twice a day can help improve one’s lung function and lowers the blood sugar levels in patients with diabetes.

For people who are out of shape, this a nice way to exercise without putting much stress on joints.

  1. Pool exercises – you don’t have to do laps in the pool. Walking in the pool or simply moving your arms and legs as you stand in the shallow end of the pool is an excellent way to exercise.

Buoyancy provides support to joints during movement and even provides some resistance. Muhammad Ali used to do pool exercises to help him train for many of his fights.

It works very well for patients with arthritis of the hips and knees to exercise arthritic joints without putting much weight-bearing stress on the joints.

  1. Stationary bicycle – when done at low speeds and low resistance this exercise can be of great benefit for patients with arthritic knees.
  2. Tai chi – this Chinese martial art promotes balance and strengthening without putting much stress on the joints and ligaments.


Although it does not involve punching or kicking.

It is still considered a martial art. It has also been shown in several studies to improve balance and decrease the risk of falls in older adults.

  1. Yoga – many older adults enroll in yoga classes in order to enjoy its many health benefits. These benefits include increased flexibility, improved balance, and an improved sense of well-being.

However, older adults must be very careful. There are yoga classes that cater to clients who have medical challenges as well as older adults.

Look for a yoga instructor who has experience in adapting poses for individual needs.

  1. Custom exercises – for patients who can no longer walk, there are even exercises that a physical therapist can design to be done in bed or in a chair.



Please Note.


It’s mention to start slowly with exercise. Once started, some folks get quite motivated and excited about their new exercise regimen.

The improvement in how they feel, and, in their exercise, performance helps to motivate them further.

As the number of exercise increases, we often see that many of them succumb to joints and ligament injuries. The point is that even if you think you can do more, it urges you not to do so.



Questions to ask your doctor:

  1. Is it safe for me to exercise?
  2. What type of exercise should I be doing?
  3. Are there exercises I should avoid doing?
  4. Is this Exercise for Older Adults?

A final tip; Exercise for Older Adults, Proceed with caution when starting an exercise program. Start easy and work your way up slowly.





The ayurvedic remedies to slow down aging in A Natural Manner.



Ayurvedic Remedies.

by Michael Jayden


Like childhood, adolescence, adulthood, old age is also a phase of life. With the passing of time aging of the body is unavoidable.

People grow older differently and go through the period in a different way based on lifestyle, attitudes, and above all heredity.

Aging brings a complete change in all the sectors of human life: Physical, emotional, social, environmental, behavioral, intellectual, and spiritual.

The aging-management is different with different people.

It is the process of adjustment to the persistent changes. But we can’t go against the law of nature.

As men grow older, we become prone to be attacked with chronic health issues.

The ayurvedic remedies to slow down aging provide great support to decelerate the rate of growing old.

With the process of aging, the body becomes more and more prone to damage. However, there are some natural ways that can help slow down aging. Some of them are:



Drinking plenty of water:


The human body consists mainly of water. The everyday activity uses up this precious resource.

So, it needs replenishment. Drinking plenty of water is the easiest way to do it. Hydrating the body with adequate water keeps the internal organs hydrated.

It helps to keep the body working in good conditions. The digestive system also runs in a healthy way. The skin looks vibrant as water flushes out the toxins.

Dropping of stress, No man is without stress. But you need to know the stress management technique. Then you will find your life worthy of living. The stressed mind damages the secretion of a hormone in the body.

Together with the consumption of ayurvedic remedies to slow down aging, you must reduce your mental pressure.

You can go for exercises or yoga in order to boost oxygen and the flow of blood to improve the level of energy.



Following a healthy diet:


A well-balanced diet with fruits and vegetables should be your everyday diet. Keep off red meat, beef, whole grain products for ever.

The fruits and vegetables provide the human body with anti-oxidants to fight back the free radicals that are responsible for aging.

Eating healthy and right will provide you with tons of energy to do everyday activities in an energetic way.



Shilajit ES capsules: A great ayurvedic anti-aging remedy.


The capsule is outstanding for fighting back aging. Though aging is a natural process and it is to seize our life today or tomorrow.

But, ayurvedic remedies to slow down aging is a great way to do it. One of the best-selling products is Shilajit ES capsules that can delay the process of aging.

In addition, it can solve other issues also. These are poor vision, graying of hair, wrinkles, asthma, and anemia.

The ingredients that use to make the capsules, are all herbal and very much effective in slowing down aging.



How do Shilajit ES capsules work for you?


The supplement leads to the secretion of HGH and provides all the essential nutrients that boost the overall functions of the body.

The damaged cells have repaired which leads to a healthy physical, mental and sexual status.

Direction: Consume the capsules, for 4 to 6 months with exercises, meditations, and yoga’s to get faster results.

The use of the supplement is completely safe as it is free from any side effects. Continue till you get the best results.




Image result for ayurvedic remedies



Best Anti-Aging Pills for Men to Restore Youth Naturally.

by Richard Luis

The human body requires specified amounts of certain minerals and vitamins each day for the functioning of metabolic pathways; and for the proper functioning of body organs.

These days people are excessively busy and have no time to manage these requirements.

Moreover, poor digestion, uninformed intake of foods, and irregular living styles can lead to deficiencies in raising the risk of deficiency diseases.

Mineral digestion in the body is a complex process and requires a proper set of nutrients and complex bio-chemicals for digestion.

For example, Zinc deficiency cannot individually fulfill by taking supplements as the body requires zinc in a specification with copper i.e. The amount of zinc should be more than copper otherwise the body will suffer from the deficiency of zinc.

A very small dose of selenium is required by the human body, or the body will suffer from deficiency resulting in poor thyroids functions and fatigue.



People taking alcohol.


Certain birth control pills and suffering from metabolic disorders may also suffer from deficiency; due to poor absorption of minerals in the body resulting in poor endocrine functions and weakness.

Best anti-aging pills for men Shilajit ES capsules; is one of the products that help in providing the body with minerals and bio-chemicals to improve metabolism.

The natural product is believed to be the best anti-aging pill for men. As it is made up of minerals and bio-compounds that can be effectively absorbed into the body; and have a range of positive benefits on the human body.

Ayurvedic pills to restore youth such as shilajit are basically a tar-like substance that is formed from the crushed biomass resins.

It contains fulvic acid, humic acids, and dibenzo alpha pyrones which help in producing energy from the cells.



Laboratory study.


Mice show the natural extract helps in reducing the symptoms of fatigue.

The study conducted on the energy level depletion in mice. I.e. ATP expenditure showed the group that did not take the extract had energy depletion. Two times faster as compared to the group that took the extract.

The study on the extract showed the ayurvedic solution could promote the absorption of minerals into the cells. It can bring any nutrients to the cell level.

It can also help in driving oxygen and supporting antioxidant activities to get rid of free radicals.

The study on the extract shows the coenzyme Q10 level increases when it is taken with shilajit.

This is an important bio-compounds that can boost the energy level in the kidney cells, liver, and heart.





Some of the best anti-aging pills for men contain Shilajit as it has several health benefits e.g. it can regulate insulin secretion and prevent age-related cell damage to the body.

Some of the most successful herbal pills to restore youth are made up of shilajit; collected from mountains and processed through proper ayurvedic stages. Also, ayurvedic remedies are well known to slow down aging.




In this article, we’re going to look at 10 of the biggest diet and exercise myths of all time.

And don’t worry if you’ve fallen for one of these yourself – I’m not calling you out. It happens to the best of us.

Instead, my intention is to dispel these diet and exercise myths so you avoid future pitfalls, get the results you want, and have more confidence in the decisions you’re making to boost your health, fitness and body shape.

Myth #1: Eating carbs means you gain weight

It’s probably not the first time you’ve been told or read you should ‘avoid carbs’ if you want to lose weight. The internet is littered with articles that stress the importance of ‘avoiding carbs after 6pm’ and describing how ‘carbs make you fat’.

Well, carbs have a bad rep. Carbs are not the enemy – here’s why.

First, let’s look at how you lose weight. All successful weight loss diets share one thing in common:

They create a ‘calorie deficit’.

If you eat less calories than your body needs, your body has no choice but to burn its stored energy for fuel, aka fat. This leads to weight loss.

Most of the time, it doesn’t matter whether you follow a high-carb diet or a low-carb diet. As long as you successfully create a calorie deficit, you will lose weight. Fact.

That said, there are some things to consider when eating carbs.

Carbs can lead to weight gain, but not necessarily fat gain. You’ll only gain fat if you eat too many calories. If you’re in a calorie deficit but notice the scales go up, it’s likely to be water weight.

For every carb you eat, your body holds onto 2-3g of water. So the weight gain on the scales is water, not fat. The other reason for an increase in weight is usually down to increased glycogen, which are carbohydrates stored in your muscles as fuel.

Weight fluctuations throughout the week are frequent, and just because you gain weight it doesn’t mean the weight you’ve gained is body fat.

Instead of letting the scales dictate your mood, focus on the factors you can control, such as creating a calorie deficit and being consistent. If you follow this path, weight loss is guaranteed.

Side Note: Low carb diets and carb cycling can be beneficial, especially if you have a lot of weight to lose, or are at risk of developing type 2 diabetes There’s nothing wrong with going low carb, but don’t think you can’t ever have carbs again because that’s just not true.

Remember: Carbs do not make you fat, eating too many calories does.

Myth #2: Gluten-free desserts are healthier

According to BBC News, it’s estimated that 8.5 million people in the UK have now gone ‘gluten free’. I remember going through a gluten-free dessert phase, where I would go to the ‘gluten-free section’ at the supermarket and pick up a bunch of tasty treats.

I remember once buying some gluten-free cookies and angel slices. They tasted great, but I was shocked to see the calories were just as high as standard cakes.

Gluten cannot be broken down efficiently by the body, and 1-100 people have coeliac disease (an autoimmune disease) where the body has a severe reaction to gluten. So cutting out gluten isn’t a bad thing, but just because you eat gluten-free desserts, it doesn’t mean they’re healthier.

For example, from a weight-loss perspective (and presuming you don’t have coeliac disease), what do you think would be more conducive towards achieving your weight loss goal..

a) A regular chocolate brownie? That’s 320 calories.
b) A gluten-free chocolate brownie? That’s 340 calories.

Hopefully, if you read the first point in this article, you’ll realise that it’s calories that matter the most when it comes to weight loss, and that the lower-calorie brownie would be a better choice.

Though, probably, no brownie would be a little better.

Just kidding. Eat whatever you like, as long as you’re in that calorie deficit.

There’s nothing wrong with ‘gluten-free’ desserts, but be sure to check the calories and ingredients before buying.

Myth #3: The power of ‘fat-burning’ foods

Wouldn’t it be nice to go to a supermarket, pick up 20 fat-burning foods and then wake up the next day a stone lighter?

Spoiler: there’s no such thing as fat-burning food.

As we learnt at the start of this article, weight loss comes down to calories in vs calories out.

That said, some foods can be more beneficial when trying to lose weight. For example, protein-rich foods such as steak, chicken, and eggs are called ‘thermogenic foods‘, which means your body has to burn extra calories to break them down. Other thermogenic foods include:

  • Spices
  • Green tea
  • Coconut oil

If you combine a calorie deficit with thermogenic foods, you’re onto a winner.

Myth #4: Weight gain means body fat gain

You’ve eaten well all week, tracked your calories, trained at the gym five days in a row and you hop on the scales feeling optimistic. You’ve already imagined the numbers showing a net loss of 2-3lbs.

But you look down, and you’ve gained 2lbs.

Er, what?

You’ve done everything you’re supposed to do but you’ve gone backwards – how is this fair? It can leave you feeling deflated, frustrated, and wanting to throw in the towel.

The truth is your weight will fluctuate. Weight gain does not mean fat gain. Your body is composed of three main components: fat, lean body mass (muscle, bone, and organs), and water (60% of body weight).

There will be days when your body holds onto more water, for example, through hormonal changes with your body, such as the menstrual cycle for women. Nicholas Screeton, a body transformation coach at Lep Fitness, says it’s not uncommon for women to gain ‘up to 8-12lbs during a menstrual cycle’. It’s often only water weight and will disappear as quickly as it appears.

Myth#5: You need to eat protein straight after your workout

You’ve finished your weights workout and get chatting to your friend for 10 minutes. But then you panic because you’ve not had your protein shake.

There’s a myth, that still goes around the gyms today, that you need a protein shake straight after your workout. It’s false.

There’s no doubt that protein is a crucial ingredient for changing your body shape and speeding up recovery between workouts. That said, don’t worry too much about the post-workout window, but rather the bigger picture, i.e. what you eat over 24 hours.

And, for the record, if you do like a protein shake post-workout, there’s nothing wrong with this, but don’t stress on the rare occasions when you’ve left your shake at home, or have run out of protein powder.

Myth #6: Lifting weights makes you bulky

Thankfully there’s been a significant shift in the health and fitness industry over the last ten years. It used to be that guys lift heavy weights, and women jump around in lycra, do side leg lifts, and lift light weights for high reps.

What a load of BS.

We know that lifting weights doesn’t mean you’ll get bulky muscles. Yes, lifting heavy weights can have this impact, but 99.9% of people needn’t worry about this. Building bulky muscles doesn’t happen overnight – you have to have been training for a long time (often years), and be eating a ton of food.

Don’t fear that lifting weights will make you bulky. It’s usually the opposite – you’ll get leaner and more toned. Weight training is one of the best (arguably ‘the’ best) things you can do to transform your body shape and improve all components of fitness, from muscle tone, stamina, and mobility.

Myth #7: Cardio is best for weight loss

Yes, cardio is a great thing to do. A good cardio session can burn a whopping number of calories, improve your fitness, and leave you feeling elated from the surge of endorphins you get post-workout.

Cardio is important, but to say ‘cardio is the best for weight loss’ isn’t accurate.

Let’s go back to weight training.

You might not burn as many calories in weight training sessions, but the more muscle you can build, the more calories you’ll burn over 24 hours.

For the best results, it’s good to combine a mixture of resistance training with cardio. For example:

Monday: weights
Tuesday: cardio
Wed: weights
Thursday: cardio
Friday: weights
Saturday: cardio
Sunday: rest

The above is just an example. You can do fewer days per week or incorporate cardio at the beginning or end of your workouts.

Myth #8: Ab exercises can get you ripped abs

Imagine if you could do 100 sit-ups per day for the next 30 days and notice a bunch of stomach flab disappears – wouldn’t that be awesome?

But the reality is you could do 1,000 sit-ups per day for the next year (not advised!) and still not have a flat midsection.

Ab exercises are essential. A strong core will support your lower back and prevent injury.

That said, most people spend too long training abs thinking they’ll lose fat solely from their stomach. I’m afraid that following celeb ab workouts from magazines isn’t going to give you the most bang for your buck.

Instead of doing thirty different plank variations, and hundreds of crunches, you’d be better off focusing on compound exercises that burn lots of calories and build large muscle groups. For example:

Bench press
Split Squats

The exercises above (done correctly) will naturally work your core and have a more significant impact on helping you to get a leaner midsection.

If you like, you can still throw in some specific core exercises either at the beginning or end of your workout, but spending more than 5-10 mins on specific ab work is often not the most optimal way to spend your time in the gym.

Myth #9: You have to suffer to lose weight

You see it in gyms all of the time:

People are pounding treadmills, sweating buckets, and making all sorts of grunting noises. There’s the famous saying ‘no pain, no gain’ – often interpreted as pushing yourself to the limit during every workout.

You don’t need to suffer in order to lose weight.

If all you were to do is create a calorie deficit and increase your daily steps, and you did that for the next three months, you would lose lots of weight. Yes, really – you can lose weight without making yourself throw up.

The more aggressive you go with both your diet and exercise, the more you will suffer. For example, most people will go from doing zero or little exercise to doing 5-7 workouts per week.

They will also go from eating and drinking anything they like (and usually in high quantities) to then living off chicken salads and less than half of their regular daily calories.

This is a recipe for failure and suffering, but it doesn’t have to be this way. You can still create a calorie deficit, but a smaller and more sustainable one (100-200 calories) per day and do it over a more extended period.

The quicker you want results, the more you’ll have to suffer, and the more likely you’ll be to fall off track. If you starve your body and go too aggressive with your diet and exercise, you will likely run into trouble. How many times have you tried an extreme diet, to later fall off the bandwagon and binge?

Remember, weight loss is a marathon, not a sprint.

Myth #10: The more you train, the better the result

More equals better right? And practice makes perfect?

This is not entirely true when it comes to working out. Your training results and progress will all depend on how quickly you recover. Trying to train at 100% effort and every single day is a recipe for disaster, fatigue, and injury.

Rather than looking at frequency alone, it’s important to assess the following:

Recovery: are you fresh for each workout, or are you going into each session tired, sore, and fatigued? If so, read these seven easy tips that will speed up your recovery.

Performance: are you getting stronger, fitter, improving your reps, speed and time?

It’s not so much about quantity but quality. Once you’ve assessed those things, you can then make the right decisions about how often you train.

How to avoid comfort and boredom eating when you are dieting

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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 sciencedaily.com

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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Don’t throw out those overly ripe bananas! While you might think they’re a lost cause, they are the perfect base to create a classic sweet treat that everyone loves: banana bread! Sure, you could make a smoothie or some creamy nice cream. We love those, too. However, it’s baking season and winter is the perfect time to crank up the oven and enjoy some warm comfort food. What better time to whip up some healthy banana bread?

Homemade banana bread is the ultimate baked good. It can double as a dessert or breakfast and pairs perfectly with a cup of coffee or hot tea. When made the right way, it can also serve up some major health benefits. According to Healthline, bananas are rich in fiber and antioxidants, while also being beneficial for digestion, weight loss and heart health. They contain several key nutrients, including potassium, vitamin B6, vitamin C, and manganese. You can also make healthy banana bread by using whole wheat flour and using maple syrup, honey and cinnamon instead of regular sugar.

There are many ways to make delicious and healthy banana bread. Check out three delicious and creative recipes below! From a fall-inspired Pumpkin Banana Bread to a crunchy almond variety, you’re sure to find a new favorite treat!

Pumpkin Banana BreadPumpkin Banana Bread

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Pumpkin puree and pumpkin pie spice add a unique twist to classic banana bread. This delicious dessert is perfect for autumn. We add extra natural sweetness with unsweetened applesauce, maple syrup and, of course, two ripe bananas. A touch of cinnamon and a little vanilla extra add even more freshly baked flavor. We use a delightful combination of whole wheat pastry flour, eggs and nonfat plain Greek yogurt as the base of this bread. Try it out here! >

Almond Banana BreadAlmond Banana Bread

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

A beautiful sliced almond topping adds crunchy texture to this healthy recipe. Not a fan of almonds? You can easily swap in some chopped walnuts, pecans or cashews instead. We add even more delicious almond flavor with some almond extract and unsweetened almond milk, plus a touch of extra sweetness with honey and unsweetened applesauce. Whole wheat pastry flour, eggs and three ripe bananas hold it all together. Get the recipe here! >

Gluten Free Banana BreadGluten Free Banana Bread

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

We make classic banana bread gluten free by using a gluten free all-purpose flour. The other of the ingredients are pretty standard, including three ripe bananas, eggs, light butter, vanilla extract and cinnamon. We also add some extra sweetness with unsweetened applesauce. Get baking! >

Who says pancakes have to be off limits when you’re trying to lose weight? Fluffy, sweet and warm pancakes topped with maple syrup are a menu item that might seem like a no no for those trying to lose weight. But we have great news for fans of this classic comfort food: You don’t have to swear off pancakes! You just have to find healthy pancake recipes, make smart ingredient swaps and be mindful of your portions.

Many traditional flapjack recipes call for large amounts of all-purpose flour, sugar, milk and butter, which aren’t exactly conducive to weight loss. That’s why we gave pancakes a nutritional flip with lighter, healthier recipes that are delicious and easy to whip up, providing the perfect reason to jump right out of bed.

Healthy Hacks: If you love the flavor of maple syrup, try to find a low-calorie or sugar-free syrup instead! Butter lover? Use a zero-calorie butter spray for the buttery flavor your craving.

Here are the healthy pancake recipes you’ll skip “snooze” for:

Lemon Poppy Seed PancakesLemon Poppy Seed Pancakes

Wake up with these cheery, lemony pancakes to brighten your morning and help to get you moving. Poppy seeds add a fun and fancy touch that will make you feel like you are dining at your favorite brunch spot!

Spinach Banana PancakesSpinach Banana Pancakes

Our lean, green spinach are packed nutritious and delicious, featuring fiber-rich ingredients like whole wheat flour, banana and fresh spinach. Get creative with the toppings! We love them with blueberries but other fruits, nuts or even Greek yogurt would be super tasty.

Take your pancakes with you on the go with these mini pancake bites! Made in a muffin tin, they are a creative take on a classic that allows you to bring your flapjacks on the road. Sprinkle them with blueberries, strawberries or chocolate chips for a unique taste in every bite.

Coconut Mango PancakesCoconut Mango Pancakes

Bring the taste of the tropics to your morning meal with a sweet, vegan pancake recipe that’s filled with the flavors of fresh mangoes and coconut milk. Topped with unsweetened shredded coconut, it’s the perfect plant-based pancake!

Pancake Breakfast SandwichPancake Breakfast Sandwich

Turn your flapjacks into a hearty and healthy sandwich! Stuffed between two homemade pancakes is a delicious layer of cheese eggs. It’s another unique twist on your favorite breakfast flavors!

If you wake up in the morning thinking about pancakes but don’t want to go to too much fuss, keep this simple, yet mouthwatering, recipe on hand. Stir eggs, banana and cinnamon together for an easy, healthy batter that is ready to cook on a griddle in no time.

Easy Sweet Potato PancakesEasy Sweet Potato Pancakes

Savor these delicious pancakes and enjoy the holiday feel of eating sweet potato pie all year. Made with nutritious sweet potatoes, egg whites, cinnamon and nutmeg, then served with sugar-free maple syrup, these indulgent-tasting pancakes are kind to your waistline and thoroughly enjoyable.

Red, White and Blueberry PancakesRed, White and Blueberry Pancakes

Celebrate your independence from unhealthy breakfasts! Our protein-packed Red, White & Blueberry Pancakes feature Nutrisystem Vanilla Nutrisystem Shake. We top them with blueberries, strawberries and bananas for a patriotic pancake that’s filled with fresh flavor.

Mashed Potato PancakesMashed Potato Pancakes

Nutrisystem’s Loaded Mashed Potatoes are the base of these savory and simple pancakes. Combined with egg whites, baby spinach, chives, garlic and black pepper, they’re perfect topped with low-fat sour cream or plain Greek yogurt.

Easy Oatmeal PancakesEasy Oatmeal Pancakes

Keep this staple pancake recipe on hand for mornings when you are seeking a little a.m. comfort food. Using a few basic ingredients, such as Nutrisystem’s Maple Brown Sugar Oatmeal, vanilla, baking soda, egg white and water, you can enjoy the coziness of fluffy pancakes and taste of warm, hearty oats in no time.

Irish “Potato” PancakesIrish “Potato” Pancakes

Another unique potato pancake recipe that’s Nutrisystem-approved! Featuring vanilla, cinnamon, shredded coconut and topped with a cream cheese drizzle, the family will be asking for these perfect pancakes every morning.

Too busy to cook these healthy pancake recipes? We’ve got you covered with Nutrisystem’s own Homestyle Pancakes. They’re one of our customer’s favorite morning meals because they go heavy on flavor, not on guilt.

Do you have your own delicious pancake recipe that’s too good to share? Submit your creative creations on our Recipe Submission page! Your recipe could be featured right here on The Leaf Weight Loss Blog for others to enjoy. Click here to submit your recipes! >