9 Science-Backed Benefits of Going Vegan

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Vegan Image Design 1 - 9 Science-Backed Benefits of Going Vegan

You’ll hear many people they’re going vegan to save animals. There are people who view any form of eating meat or using animal products as cruel and inhumane. This even includes the use of dairy products, which don’t kill the animals, although can take food sources away from the young.

However, there are some vegans who opt for it purely for their health. It’s not that they’re against meat eaters, but that they want to protect their bodies. This can mean cutting out foods that upset their gut or add more, unnecessary saturated fats in their body.

There are science-backed benefits of opting for a vegan lifestyle. Researchers have found that a healthy vegan diet is something worth considering. If you’re not too sure yet, then investigate these nine benefits that are completely backed by researchers when it comes to the vegan lifestyle.

It’s a Nutrient Powerhouse Diet

The vegan lifestyle means that you get plenty of nutrients into your diet. The Western diet with animal products and meat-based recipes is okay, but you can often reduce your micronutrient intake. You can find yourself lacking in the likes of healthy vitamin A, zinc, magnesium and more. While you think you’re getting them through your meals, the non-vegan diet is stopping your body from fully absorbing all the nutrients.

With a vegan diet, you stop replacing the fruits and vegetables with the animal foods. Meat tends to take up the bulk of a recipe, which isn’t the way it should be. With a vegan lifestyle, you’ll get more nuts, peas, beans, legumes, and more.

There’s a common misconception that the vegan lifestyle will mean you lose out on nutrients. This can be the case if you don’t think about replacing the animal foods properly. Many vegans find they lose out on protein, vitamin B12, calcium and some of the fatty acids. However, with the right substitutions, you can find you get enough.

For example, nuts are good sources of fatty acids and zinc. You can get protein and vitamin B12 from legumes and beans. Don’t forget about your dark leafy greens for your calcium intake. You’ll be surprised at where some of the nutrients can come from.

If you are worried, there are also healthy supplements. Protein powders (not from whey) are excellent options. You can also get a B12 supplement suitable for your vegan diet. Talk to your doctor if you are worried, but you’ll find a lot of support now for your vegan choices.

You Can Lower Your Blood Sugar Levels

You Can Lower Your Blood Sugar Levels - 9 Science-Backed Benefits of Going Vegan

The Western diet isn’t the best for blood sugar levels. In fact, there’s a growing concern of people suffering from Type II diabetes. The Vegan lifestyle can help to rectify that. It’s all about the types of foods you choose to eat.

Studies show that almost half of vegans have been able to reduce the amount of diabetes medication they need, compared to just over a quarter of non-vegans. This means the diet is helping to reduce the blood sugar levels, helping to rectify some of the damage caused by previous high sugar intakes. The bodies become more sensitive to the insulin, meaning they don’t need help or need to produce extra for low levels of glucose.

On top of that, studies have shown that those on a vegan diet have a 50-78% lower chance of getting Type II diabetes in the future. This benefit can be seen in both individuals with no signs and those who have been diagnosed with prediabetes.

This is likely due to the change in food focus. People on a vegan diet focus more on whole grains and fiber-filled foods. These foods break down slowly, keeping the sugar levels down. Chocolate, candies, and other refined foods are usually skipped because they involve animal products in some way. While there are vegan alternatives, people on a vegan diet tend to live a healthier option day-to-day.

Reduce the Risk of Kidney Failure

The meat diet isn’t the best for the body, especially in a high consumption. Some studies show that those following a vegan diet have reduced the risk of their kidneys not functioning properly. This is usually due to switching the type of protein they consume.

Animal proteins can have a few side effects on the body. Plant proteins may be slightly weaker for the muscles, but they are healthier for the organs overall. They help to encourage properly production levels, especially within the liver and kidneys.

This is something that still needs to be researched in full. However, it’s a positive sign for those who have been diagnosed with early kidney damage or problems.

 Some Cancers Can Be Avoided

Some Cancers Can Be Avoided - 9 Science-Backed Benefits of Going Vegan

The World Health Organization states that about a third of cancers are affected by the diet and other aspects of your control. That means you could minimize the risk of third cancer by taking steps to change your lifestyle. The vegan lifestyle is one that you want to follow.

Legumes have shown a 9-18% chance of reducing the risk of developing colorectal cancer. Meanwhile, eating more fresh fruits and vegetables a day offers a 15% chance of reducing the risk of dying from cancer. There are so many nutrients in fruits, vegetables, whole grains and legumes that they can help to protect the cells. The problem with a meat diet is you either substitute the good for the meat or the saturated fats make it harder for the body to absorb all the right nutrients.

There are also studies that show soy products help to considerably lower the risk of developing breast cancer. This is possibly due to the hormones in meats that can interact with a human’s own hormones. Soy doesn’t have any of these and this is a substitute that vegans turn to in most of the cases.

Processed meats, smoked meats, and using high temperatures for cooking animal products have all been linked to developing cancer. Dairy products have also shown an increased risk of developing prostate cancer. So, by opting for a vegan lifestyle you instantly cut out all these foods.

Of course, there are other factors involved. You can’t eliminate all risks of developing any type of cancer. However, you can reduce the risk of developing or dying from some.

You Could Reduce Arthritis Pain

If you suffer from arthritis, you’ll want to look at the food you eat. Studies show that a vegan diet can help to reduce the symptoms of arthritis, which includes the pain experienced. This is linked to the inflammation in the body that animal products can cause.

You will need to make sure the diet is rich in the right nutrients for this benefit. One of the downsides of the vegan diet is reducing the probiotic yogurts. You’ll need to find vegan alternatives, as the studies involved probiotic-rich vegan foods.

People in the studies followed a vegan diet for six weeks. They saw better energy levels and lower pain levels, especially in those who suffered from rheumatoid arthritis and osteoarthritis.

Those who eat a plant-based diet can add more good bacteria. This helps to battle against the bad bacteria in the gut that causes the inflammation within the body. Most who followed a vegan diet also found they ate fewer foods their bodies were sensitive to, reducing inflammation and increasing the number of nutrients absorbed into their body.

There’s a Lower Risk of Developing Heart Disease

There%E2%80%99s a Lower Risk of Developing Heart Disease - 9 Science-Backed Benefits of Going Vegan

Heart disease is a silent killer and is a major problem. It’s one of the main killers in women around the world and part of the risk factors is linked to your diet. Those who eat more meat are more likely to consume saturated fats. These will increase the blood pressure and cholesterol levels, putting more strain on the heart, affecting the arteries, and disrupting the blood flow.

People on a vegan diet showed a 42% decreased risk of dying from heart disease. In fact, those on a vegan diet showed a 75% decreased risk of having high blood pressure, which is a precursor to heart disease. The cholesterol levels in vegans were also much lower than in a meat eater.

The lower blood sugar levels also come into play. Insulin resistance and high glucose levels affect the whole body. The metabolism becomes sluggish and confused, so calories are stored when they should be. The blood pressure is then affected, which can cause problems for the heart. If the vegan diet can help with the blood pressure levels, it shouldn’t be that surprising that it can also help to prevent heart disease.

On top of this, vegans are more likely to eat foods that are good for the heart. Whole grains, nuts, and vegetables have all shown benefits for the heart muscle.

You Can Lose More Weight

If you’re overweight, you may want to reduce the number of animal products you consume. They are higher in fats, which means they’re higher in calories. There are high chances you’ve seen diets suggest cutting out certain meats, dairy products, and a few other animal products. Those on a vegan diet are more likely to consume plant-based food and see more weight loss.

Studies do back this benefit up. Over an 18-week people, vegans were able to lose 9.3lbs more than their meat eater counterparts. Other studies show that vegans are more likely to be thinner. And you just must look at the celebrities to see the benefits. The likes of Gwyneth Paltrow follow raw vegan diets and have kept their trim shape.

The studies with weight loss also factor in meat eaters on a calorie-restricted diet. The meat eaters would need to reduce portion sizes, and this could lead to them feeling hungry. Meanwhile, vegans could enjoy more food because it was naturally lower in calories. They didn’t get the hunger pangs, which meant cravings disappeared. This helped to stick to the diets to lose weight.

Improve Physical Fitness Levels

Improve Physical Fitness Levels - 9 Science-Backed Benefits of Going Vegan

There are many people who will tell you that the vegan diet isn’t good for those who like to train and do exercise. This is often due to the claim that vegans don’t get enough protein. Of course, if you eat a balanced and varied vegan diet, you will be able to increase the amount of protein you consume.

Studies have shown that vegans have an improved physical fitness level than meat-eating counterparts. It’s not just about the protein levels for stronger muscles, but about the other nutrients to help support the recovery period. A vegan is more likely to recover in a shorter space of time, which helps to get back to training sooner and look after the whole body.

Vegans are also less likely to suffer injuries. They don’t consume the foods that can weaken bones and tissues. They are also more likely to lose weight, which puts less strain on their bodies.

Some studies show that vegans are also more flexible and have better endurance levels. This will be linked to the lack of saturated fats and the extra nutrients to support the health of joints and heart.

Of course, this really is only the case when a balanced diet is followed. Vegans can need to use supplements to ensure they get enough calcium and protein to support their physical stance.

You’ll See Lower Cholesterol Levels

You consume cholesterol through the foods you eat. People only consume cholesterol through animal products, whether through meat, eggs, milk, or other products. You don’t get cholesterol from plant-based foods. This instantly tells you that vegans are going to have lower cholesterol levels than vegetarians and meat eaters.

Bad cholesterol levels can lead to blocked arteries and a higher risk of heart disease. Your doctor will encourage you to take steps to reduce the levels of the body, which means looking at changing your diet. The vegan lifestyle can help considerably.

Your body will naturally create the good cholesterol levels, so there’s no need to worry about them. The vegan diet just helps to keep those levels to a minimum, protecting the body naturally.

Is a Vegan Diet Right for You?

There will be many people telling you to follow one diet or another. It can be difficult to choose. A vegan diet does have its health benefits, and these aren’t just random claims by your vegan friends. The diet can help to prolong life, reduce the risk of various diseases, and support exercise levels.

You will want to follow a healthy and balanced vegan diet. It’s important to look at all the nutrients you’re consuming to make sure you get enough protein, vitamin B12 and more to gain all the above benefits.

13 Benefits of Enjoying A Hot Mug Meal

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Mug Meal Image Design 1 - 13 Benefits of Enjoying A Hot Mug Meal

More and more people are turning to hot mug meals. They’re easy to make and warming to the soul. Sometimes they can appear like a cop-out; one of those meals that lazy people make. It’s time to get that thought out of your head. There are so many benefits to enjoying a hot mug meal.

This doesn’t mean you have to make one every day. But on those long and hard days at work, there’s nothing wrong with turning to the mug and kettle or microwave. Here are 13 ways you’ll benefit from enjoying a hot mug meal.

It Warms You Deep Within

One of the biggest benefits is the way the hot meal will warm you. There are lots of people who will tell you that hot drinks don’t help to warm you up. While there is an initial increase in body temperature, you sweat more, and you can cool your body down further. However, there’s a placebo effect.

You get that initial warming feeling as you eat or drink your meal. Plus, you get to hold onto the mug, making you feel warmer on the outside. As you feel warm, even just the placebo effect, your body will remain warm and calm. Your mind is more positive, so the cold won’t affect you as much. Plus holding the mug can help to stop the shivering, which naturally makes you feel warmer deep within.

When you’re at the end of a long winter day, pulling out the hot mug meals can be rewarding. You’ll instantly feel better.

Feel Physically Better with the Mug

Feel Physically Better with the Mug - 13 Benefits of Enjoying A Hot Mug Meal

There’s something about having your own mug. Plates and bowls don’t quite have this same effect. We tend to tell people a lot about ourselves with the mugs we choose. We may have a photo of our family, a quote that motivates us, or even our favorite character. The mugs connect to our personality.

Having a meal in one of these mugs is beneficially for the mental health. The meal connects more to us deep down. We’re more likely to enjoy the meal because it’s in a mug that we love.

Mugs also tend to have a weight to them that plates and bowls don’t. It can feel like you’re holding something, which helps to make you feel like you’re eating something.

Easy to Make

Mug meals are just easy to make. This instantly offers a range of benefits. When something is easy to make, you’re more than likely to make the effort to do it. The task doesn’t feel as hard or as annoying. All you must do is quickly mix the ingredients together and pop in the microwave or you just need access to a kettle.

Sometimes you just don’t want to try. You don’t want to think about slaving over a stove. You’re more likely to enjoy a meal that you’ve cooked yourself, especially when it’s worked for the mood that you’re in. When you enjoy a meal, you feel more satisfied with the food that you’ve eaten. Being satisfied means you’re less likely to snack later in the evening, which leads us to the next benefit.

It’s Better for the Waistline

It%E2%80%99s Better for the Waistline - 13 Benefits of Enjoying A Hot Mug Meal

Many of us want to lose weight and a mug meal can be the key to that. When you opt for a mug meal, you’re keeping your portions to a minimum. Filling up the mug will still give you less food than you would get in a bowl or a plate. You’ll consume fewer calories at the end of the day without necessarily trying.

Fewer calories mean that it’s much easier to stick to your diet. Even if you opt for a mug cake, you can keep your calories down. The amount of cake you eat is small, but you think you’re enjoying a normal sized portion. It’s all linked to the psychology of seeing that the mug is full.

You’ll still feel satisfied too because of the heat of the meal. Hot food tends to be more filling because you feel more positive within your body and soul. You don’t want to snack as much after the meal, which helps to keep the calorie intake down.

Help Shed More Fat

Not only do you help to reduce the calorie intake, but you can also speed up the shedding of the fat within your body. When you drink hot mug, meals made with hot water, you’re improving the body’s metabolism.

The heat will help to break down the fat within the body, making it easier for the metabolism to lose it. If you drink a lot of cold mug meals or drinks, you end up solidifying the fat. This makes it harder to get rid of the fat.

This is something that needs more research. Preliminary research has proven positive, but researchers are still on the fence. However, the other benefits more than make up for this possibly not quite being as effective as we’d hope!

Help to Balance Out the Metabolism

Help to Balance Out the Metabolism - 13 Benefits of Enjoying A Hot Mug Meal

Another benefit for hot liquid mug meals is the balance to your metabolism. Dehydration is one of the biggest reasons for our metabolisms to slow down. The body tries to make up for the lack of liquid, not knowing when you’re going to be fully hydrated again. You end up burning fewer calories daily, which can make losing weight extremely difficult.

When you get more liquid, your metabolism gets a bit of a boost. So, drinking a hot mug meal will help not just to keep calories and portion sizes down, but you give your body the fluid you need. After all, hydration doesn’t mean that you need to drink water. You can get the fluid in various ways, including through hot soups in your favorite mug.

You’ll also help to get the stress reduction benefits. The heat will help to balance your mind, which regulates the hormones controlling the metabolism.

Keep the Costs to a Minimum

A hot mug meal is an easy way to make lunch in the office. You get heat without having to go to a fast food joint or restaurant. There’s also no risk of stinking out the staff room with your weird concoctions. You can just quickly put together a soup that you reheat in the microwave!

The costs for your work lunches are kept to a minimum. By taking a hot meal, you’re going to be more satisfied at the end of your lunch hour and happier. You’ll have a healthier meal that doesn’t cost you as much as it would from a fast food joint. There’s no need to budget for all your work lunches.

Get Your Blood Circulating Properly

Get Your Blood Circulating Properly - 13 Benefits of Enjoying A Hot Mug Meal

Did you know hot meals can help to get the blood flowing? This is especially the case when it comes to hot water. The heat helps to boost the temperature in your body, which means your blood circulates faster. You need to get more oxygen into the body, as your body tries to regulate your temperature from the inside.

More blood flowing will improve your health. You’ll get more oxygen and blood to your organs. This will help to keep the body working effectively.

Liquid meals are even better for this benefit since you also keep the metabolism working effectively. This helps to keep the blood flowing around the body.

Help to Relax the Body

There’s no denying that a hot meal is relaxing for the body. The mug meals have the benefit of holding the heat in your hands.

You may hear that tea is great for relaxing the muscles. Part of this is because you can hold the mug and curl yourself around it. The heat works through your hands and gives you that placebo benefit of being warmer. It’s not just tea that will give you this benefit. Any type of hot mug will help. You can hold just hot water to stop the muscles contracting and tensing.

When you physically feel more relaxed, you will mentally feel more relaxed. This is an excellent way to reduce the number of stress hormones in your body. Reducing the stress hormones will help to boost happy hormones and keep the metabolism and body working properly.

Stronger and Better Tastes

Stronger and Better Tastes - 13 Benefits of Enjoying A Hot Mug Meal

Hot mug meals also tend to taste better. Not only are you giving yourself the relaxing benefits, but your taste receptors will pick up on more tastes and hints. This is especially the case when you drink some type of hot meal, such as a soup.

The taste buds will react to the heat in the water. They open and take in more of the hints of bitterness or sweetness in the food. This is one of the reasons soups and stews are so warming and relaxing. They taste better, and your body feels like you’re getting something delicious and hearty.

Easier to Eat

Mug meals are going to be easier to eat than most others. This is especially the case if you’re on the go or need to take your meal to work. You can usually either just drink straight from the mug or will just need a spoon to enjoy your dish.

Plates and bowls aren’t as easy to eat from. You’ll need two pieces of equipment in some cases, which can make it hard to eat while on the go. If you’re one of those that like to eat and read, you can find yourself struggling to keep your book open. Mugs don’t give you that issue.

Dull the Sense of Pain

Dull the Sense of Pain - 13 Benefits of Enjoying A Hot Mug Meal

You’ll get the benefit of fewer pain signals working their way around the body. This is another benefit of keeping the muscles relaxed, reducing the stress hormones, and improving the mental health.

When you hold onto the mug, you feel more relaxed. The heat can help to reduce inflammation in the body, which can help to get rid of the reason for the pain. You don’t have the pressure being placed on your nerves, so there are no signals going to the brain about the pain.

It’s also possible to reduce the need to cough. Your nerves in the chest don’t get the same stimulation as they would without the hot mug meal. The reduction in the inflammation helps the overall body and you can reduce contractions in the chest.

Improve Your Digestive System

Finally, a hot mug meal offers a range of benefits to your digestive system. Of course, some of this will depend on the type of ingredients you use. There are plenty of hot mug meals that don’t involve gluten or other ingredients that can cause digestive problems.

One of the benefits is that you keep your portion sizes down. Your body doesn’t have to do as much work after the meal to break down the food. You won’t feel as bloated and gassy.

Meanwhile, you can make sure you stock up on plenty of fiber. This will help to support the health of the digestive system. And then there’s the liquid in a lot of mug meals. Even those without the liquid will have other nutrients that help to support the digestive health. The heat will also help to offer the relaxing benefits in the body, which offers major benefits for the digestive system as that remains relaxed.

It’s Time to Try Out the Mug Meal

There are major benefits to using hot mug meals on a regular basis. Many of these are to the physical health, but there is also a lot of support for the mental health. You get a meal that is easy and affordable to make. You can keep your portion sizes down, which will help to boost your weight loss efforts. Then there is a help to balance out the hormones and reduce the painful sensations in your body. Even if you just try one mug meal a week, you will gain in more ways than one.

7 Food Supplements that Aid in Gut Health

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Gut Health Image Design 1 - 7 Food Supplements that Aid in Gut Health

Improving your gut will change your life. There are many who believe the gut has the answers to the overall health and that certainly holds some truth. In fact, 80% of the immune system is in the gut. When the digestive system isn’t in full working order, the rest of the body is affected negatively. Inflammation leads to unnecessary pain and discomfort and the mental health is affected.

A poor digestive system can lead to a lack of nutrients being absorbed by the body. This can lead to various health problems due to deficiencies, despite eating healthily and well. It’s important to get supplements into the diet to help improve the health of your gut and improve the overall health.

While supplements shouldn’t replace a healthy and balanced diet, they can be used to help support the system. The idea is that they supplement the nutrients, adding extra to make sure you get enough. Here are seven you’ll want to consider to aid your gut health.

Add More Probiotics to Your Meals

Add More Probiotics to Your Meals - 7 Food Supplements that Aid in Gut Health

You’ve likely heard of bacteria in the gut. Both good and bad bacteria can grow in the gut. If you don’t get enough of the good, the bad will take over and lead to health problems. The great news is that getting the right balance of good will make sure the level of bad is kept under control.

Probiotics are your friend. The probiotics are the good bacteria and are found naturally in the gut. The problem is things like acid-blockers, antibiotics and steroid can damage the good bacteria. There’s more space for the bad bacteria to take over.

You can get probiotics from yogurts and some other dairy products. However, you can also get them through supplements and should consider them if you don’t eat any animal products at all. There are various types of probiotic strains though, so it’s important to do some research on the different options and how they can help support your system. You’ll want to make sure you get the best options for your overall health.

Some probiotics help to improve the immune system, while others will support your hormone production and balance. Your doctor will help determine which type of probiotics is necessary for your current health.

When you do choose probiotic supplements, make sure you check the quality. You want something that has multiple strains of bacteria, rather than just a couple.

Consider taking probiotics while you take antibiotics. Because of the way antibiotics will just kill all bacteria, you want to make sure you add more of the good stuff to protect the balance and the gut for the long-term

Don’t Forget Antifungal Supplements

Many people overlook the need for antifungal products in their diet. After all, you likely don’t consider how fungi can affect your health. This isn’t until you have a type of fungal infection causing a problem, such as a nail fungal infection, thrush or something similar.

You can avoid fungus infections by using antifungal supplements. There are natural options, including oregano oil, cellulose or caprylic acid that will help to destroy the fungi and leave the gut healthy.

If you have the leaky gut syndrome, you’ll want to consider this supplement more than others. The syndrome is often linked to an imbalance in the flora within the gut, which needs to get out of the body somehow. If you have a lot of intestinal stress you’ll also want to consider antifungal supplements to repair some of the damage, as well as repair some of the damage!

Even if you don’t have an imbalance of flora within the body, antifungal supplements will help to establish better intestinal order. You help to resolve some of the problems of extra yeast within the gut, reducing inflammation and improving the overall health. You can also limit the external reactions due to the extra yeast and fungi.

When you take antibiotics, you’ll also want to consider more antifungal supplements. When you take antibiotics, you’ll kill all bacteria (good and bad). This can lead to an increase in yeast within the gut, which can lead to other health problems. Adding more antifungal supplements will help to keep the yeast growth to a minimum.

Get More L-Glutamine

Get More L Glutamine - 7 Food Supplements that Aid in Gut Health

Something you’ll want to look out for through supplements is L-Glutamine. While vitamins and minerals are important, L-Glutamine is an essential amino acid. L-Glutamine helps to improve the digestive system function, which also helps to boost the immune system. The gut and body work more in tune with each other, helping to fight off infection, reduce inflammation and improve the overall health.

This is a supplement especially important for those who suffer from chronic anxiety or have a stressful lifestyle. Both conditions increase the cortisol in the body, causing lower glutamine levels than is good. You’re at a higher risk of various gut conditions, particularly leaky gut syndrome. Your gut doesn’t move the waste properly, leading to the intestines not absorbing the right nutrients.

You won’t feel like you have the energy from the food. The L-Glutamine is a fuel source, lining the intestines and improving the absorption rate. When you do eat, you’ll gain more of the other nutrients to improve the rest of your health.

L-Glutamine has also been linked to repairing some gut damage. It’s possible to reverse leaky gut syndrome and reduce inflammation within the body.

Consider Supplementing Your Macronutrients

While you will need micronutrients, don’t forget about getting enough macronutrients. Your body needs proteins, carbohydrates, and fats for various reasons. The gut health will be improved, while you also look after the muscles, energy levels, organs and more. If you don’t get enough of the macronutrients through your food (which is more common than you would initially think) then you’ll want to consider taking them in supplemental form.

Vegans may find they need to take extra protein, as they don’t get enough by cutting out animal products. Those who exercise a lot can also need extra protein to build more muscle. Meanwhile, those on a low carb diet can find that they struggle with energy levels and those who cut out all fat can suffer from a lack of ketones.

The macronutrients are also known as enzymes and help to improve the way the digestive system works. They can help to improve the bowel movements, the immune support and ease discomfort after meals. It’s also possible to alleviate and reverse some food allergies or sensitivities. This can be the case for the likes of dairy, gluten and egg sensitivities in children. However, you will want to talk to your doctor before you start adding foods you’re sensitive to back into your diet.

There are different types of enzyme supplements depending on the type of macronutrients you need.

Amylase helps to break down the starches in foods into sugar, while lactase will help with the breaking down of lactose into glucose for energy. Protease can help to break down the proteins into the amino acids, while fats are broken down into fatty acids through the use of lipase.

These supplements are likely the ones that you’ll want to discuss with your doctor about to make sure you get the exact ones you need. It will depend on your diet, your health, and other issues.

Get Plenty of Fiber Supplements If Necessary

Get Plenty of Fiber Supplements If Necessary - 7 Food Supplements that Aid in Gut Health

You want to get as much natural fiber as possible, but sometimes you will need to get it through supplements. Fiber is one of the most well-known but still overlooked nutrients for the gut.

You’ll know that fiber helps to reduce digestive complaints. It eases constipation and can help to reduce trapped wind. This is a nutrient that can help to support the working of the gut. You don’t just improve the flow, but you make sure the muscles and digestive walls work effectively. It’s possible to repair some damage that has happened in the past and reverse some health conditions.

Fiber is necessary to sustain the good bacteria levels within the body. It works with probiotics to make sure the bad bacteria levels remain low. Good bacteria would die without fiber, so can’t protect the body from various invaders.

On top of that, fiber can help to support weight loss efforts. This supports your gut since you manage the amount of food you get to break down. Since fiber takes longer to break down by the gut, you feel fuller for longer, so you don’t put the gut under extra strain.

There are various ways that you can get fiber supplements if you can’t get it naturally from fruits and vegetables. Hemp and flax seeds are common supplemental options. You can also get them through over the counter medications to improve the levels.

Consider More Fermented Foods

Not all supplements involve taking pills. You can get the supplements from natural foods. One of those that you want to add more of is fermented foods. These can include pickled onions, gherkins, and even pickled eggs. Kimchi and sauerkraut are other extremely popular ways of getting more fermented foods into the diet.

The fermentation process helps to support the probiotic bacteria levels within the gut. They work with the fiber to help support the good bacteria levels and keep them alive.

There is plenty of support for adding more fermented products into your diet, but you’ll also want to listen to your overall body. Considering the levels of acid, they can be problematic for those with excessive levels of stomach acid, those with ulcers and if you have some other health problems. They can also be a problem if you’ve had an overgrowth of bad bacteria in the gut before. You’ll want to make sure your gut has fully healed before adding them back into the diet.

Don’t Overlook the Prebiotics

Don%E2%80%99t Overlook the Prebiotics - 7 Food Supplements that Aid in Gut Health

After all that about probiotics, it’s common to overlook the precursors. Many people forget about the use of prebiotics in the diet and you may not have even heard of them! This is because food and supplement manufacturers promote the cousins so much. Well, it’s time to add more prebiotic supplements to your diet.

Prebiotics help your gut grow its own good bacteria, whereas the probiotics ass the good bacteria. You can help to support your body naturally, encouraging homemade cultures to develop. These are often more suitable for the environment since they’re created specifically to fight against invaders and support your actual gut’s system.

Many people with irritable bowel disease have found prebiotics are powerful. An irritable bowel tends to have an overrun of the bad bacteria and it can be hard for the body to absorb the right nutrients to gain more of the good stuff. If you can encourage the growth of the digestive’s own cultures, it’s easier to keep the disease under control.

However, it’s worth pointing out that there are minimal trials at the moment. The research is ongoing and not everyone tolerates prebiotics.

Taking prebiotics can be useful for those who are taking antibiotics. Antibiotics will kill off all bacteria, including the good stuff. This makes it possible for more yeast to take over within the gut. If you use prebiotics, you can help with the development of the good bacteria in the gut, while getting rid of the bad.

Go Natural but Supplement Where Necessary

One of the best things you can do for your body is to go as natural as possible. There are many macro and micronutrients that your body needs. Your gut needs support to develop the good bacteria levels to keep the levels of bad bacteria under control. You need to help manage the levels of fungi and yeasts within the gut while supporting the breakdown of various nutrients.

However, you can’t get everything natural depending on your diet or your lifestyle. There are times that you’ll need to rely to supplements, whether full-time or temporary. Look out for the best quality supplements. Add new foods that you wouldn’t usually try and make sure supplements have been tested fully.

10 Health Benefits of Almonds During Pregnancy

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Almonds Image Design 1 - 10 Health Benefits of Almonds During Pregnancy

You’ve heard of all the foods that you are not allowed to eat during pregnancy. But what about the foods that you can eat? There are many that worry almonds are on a banned list, due to the rise in allergic reactions in children. However, unless you are allergic to almonds yourself, there is no need to avoid eating them on a regular basis.

Almonds can be extremely beneficial for your health during pregnancy. Whether you eat them whole or switch your regular milk for almond milk, you can gain many health benefits for both you and your baby.

Here are 10 reasons you need to start eating almonds during pregnancy. Again, this is if you are not allergic or if your doctor has not told you not to eat them for some reason.

You Will Add More Protein to Your Diet

Almonds are an excellent source of protein, and this is a nutrient that you need more of in pregnancy. While protein is usually suggested for your own muscles, there is more to it when you are pregnant. Most of the nutrients you eat will be used by your baby to help with development. Protein is essential for the building of the tissues, muscles, and more within your baby’s body. It is essential for a healthy birth weight, which helps with the survival after the birth.

On top of that, the protein will offer you more energy throughout pregnancy and in labor. Your body must do a lot more than normal when carrying a baby. Being tired is normal, but there is the risk of leaning on sugary foods and caffeinated drinks to get you through the day. Protein offers more longer-term energy boosts.

It takes a while for the body to break down the protein. You end up fuelling the muscles for longer with a smaller amount. While weight loss won’t be on your mind, weight management will. You need to gain a little weight, but that needs to be kept within a healthy window (which will depend on your starting weight). Since protein is low in calories and breaks down slowly, you end up finding weight management much easier.

You Will Get More Fiber Throughout the Day

You will Get More Fiber Throughout the Day - 10 Health Benefits of Almonds During Pregnancy

Almonds are also an excellent source of fiber. This is another essential nutrient for your energy levels. It is another one that breaks down slowly, so you end up feeling more satisfied with your meals for longer.

Fiber is also essential for the digestive system. Whether you eat soluble or insoluble fiber, both will help with the reduction in constipation and digestive complaints, which are common in pregnancy. The intestines do not have as much room due to the growing baby taking up space. It is normal for the bowels to struggle with this and constipation can be an issue.

You will also help with weight management, for the same reasons as eating more protein.

Add More Healthy Fats to Your Diet

Of course, almonds are also packed with healthy fats. There was a time that fats were considered back for you, but unsaturated fats in a small amount are good for you. They help to provide energy, while also supporting the health of your heart.

Almonds are packed with unsaturated fats. They support your liver function while offering good cholesterol. The blood vessels are lined with a smooth cover, making it easier for the blood to flow through. It is easier to keep the blood pressure down, providing a safe space for your baby to grow.

Healthy fat will also help with the development of your baby. You provide the omega-3 fatty acids needed for good brain development. Your baby also gets the fats needed to gain weight in the final trimester. Fat is required to help with temperature regulation after birth.

 Make Sure Vitamin E Intake Is Up

Make Sure Vitamin E Intake Is Up - 10 Health Benefits of Almonds During Pregnancy

While all nutrients are important, getting enough vitamin E is essential. The great news is almonds are full of these antioxidants.

Vitamin E will help with your skin and hair. It supports the cell production and renewal, keeping your body and skin healthy. However, it is not just good for the mother. Vitamin E will also help with the formation of your baby’s skin and hair. Without it, the skin and hair can be dry.

A baby’s skin is already sensitive. You want to help with good formation and structure to support the health of it in later life.

Get Plenty of Folate in Your Diet

Another nutrient that you need to add more of in your diet during pregnancy is folate. This is also called folic acid or vitamin B9. It helps with the formation of the central nervous system and brain and your doctor will usually advise you to take folic acid supplements. You should take them before you conceive, as your baby’s development starts long before you know you are pregnant!

While doctors advise taking the supplements in the first 12 weeks, there is no need to stop adding folic acid to your diet. Adding it throughout will ensure a healthier central nervous system even long after the initial development.

Folate has shown the ability to prevent neural tube defects in babies.

Ensure Strong Teeth and Bones

Ensure Strong Teeth and Bones - 10 Health Benefits of Almonds During Pregnancy

Manganese is often overlooked when it comes to the nutrients. We take it for granted, as we do not realize how important it is. Calcium is considered the essential nutrient for strong teeth and bones, but that is not actually the case. Manganese also plays a huge part.

Almonds are luckily packed with both calcium and manganese. They work together to ensure your baby’s bones develop strong. Healthy bones will help to avoid many health problems, including brittle bone disease.

However, you will want to make sure you still add vitamin D to your diet. This is often added to cow’s milk, but you can also get supplements that are safe during pregnancy. Sun exposure is also good for vitamin D. This vitamin will help to prevent the calcium crystallizing in the body, making it far more effective for healthy teeth and bones.

Improve the Bowel Movements in Other Ways

While fiber is known for its support with your bowel movements, magnesium is also necessary. This is another nutrient that tends to be overlooked and you only need a handful of almonds to get a good amount in your diet.

Magnesium will help to keep your bowels working effectively. It is not just about pushing the waste through but making sure the bowels can get rid of all the waste from your body afterward.

The nutrient is also important for a healthy central nervous system. It works with the folate to support the development throughout pregnancy, reducing the risk of birth defects linked to the brain and central nervous system.

Improve the Cognitive Development Of Your Baby

Improve the Cognitive Development Of Your Baby - 10 Health Benefits of Almonds During Pregnancy

While we’ve already seen that almonds are good for brain development, there are other reasons to add almonds. You get plenty of riboflavin, which is a nutrient that supports the cognitive development of an unborn baby. This is more than just helping with the overall brain development, but making sure all the connections and elements form properly.

Your baby will be more alert and have better cognitive functions. Think of the riboflavin like the healthy fats. They do not just support the initial development but the continued development. Babies that get the right nutrients in the uterus have better cognitive functions after birth. They will meet the developmental milestones.

The nutrient is also essential for you. Your energy levels will take a beating during pregnancy. Your baby takes so much from you that it can be easy to forget about your own health. The good news is that riboflavin can offer more energy that doesn’t metabolize in the bloodstream, keeping you and baby healthy.

 Can Improve Your Metabolic Response

There are many people who fear that adding more almonds to their diet will see weight gain. This is often linked to the calories in a small handful of almonds. However, the addition of the nuts can help improve your metabolic response.

While they do include fats and some carbs, they are healthy versions of the nutrients. They help to support your metabolism, making it easier for your body to take energy from the foods. The nuts are also excellent for reducing the oxidative stress in your body. This helps to reduce the inflammatory response, so your body works more effectively throughout the day.

Then there is the benefit to your blood sugar. Because of the healthy forms of energy, you do not get the same blood sugar increases that you would eat chocolate bars and refined carbs. Your metabolism continually burns up the food that you are eating, rather than being forced to work on the sugars and store the other calories for later.

This is especially beneficial if you are obese or diabetic. The almonds can help you shed some pounds naturally and healthily throughout pregnancy, while still helping your baby gain weight. Do not focus on losing weight during this time, but do talk to your doctor about what you can do to protect your baby from harm.

Helps to Prevent Allergies in Your Baby

Helps to Prevent Allergies in Your Baby - 10 Health Benefits of Almonds During Pregnancy

There is no research that supports the idea that almonds will cause an almond allergy in children. Unless you are allergic yourself, there is no need to avoid almonds with the fear of the future. In fact, almonds can help to prevent some allergies later in life.

Studies have shown that eating nuts throughout pregnancy can help to reduce the risk of asthma in infants. There are also studies that show consuming nuts and peanuts can help to reduce other allergy developments later. Your baby’s body gets used to the particles, so has no reason to find them dangerous when getting older.

Some of this is linked to the vitamin E and zinc in the almonds. Both nutrients have shown benefits to protect against asthma in children. Even children as old as five have gained benefits from their mothers eating nuts (and other foods high in zinc and vitamin E) during pregnancy.

You Do Not Just Need to Eat Almonds

There are various ways to get almonds into your diet during pregnancy. While eating a handful of the nuts is common and easy, it is not the only option. If you do not like the taste or texture of nuts while eating, you can always look at the likes of almond milk and almond butter.

Almond milk is one of the best milk alternatives on the market. It is still packed with the calcium and other health benefits that cow’s milk offers, but without the sugars. You will need to make sure your almond milk is unsweetened. If you get a vanilla flavored option, you can get a little sweetness to the milk. At first, it may taste weird in your tea or coffee, but it eventually becomes delicious and normal.

As for almond butter, this is something that you can use. Replace your peanut butter with it for a higher fiber count. Yes, there are some fats in almond butter, but the small amount is worth it for the protein, fiber, and other health benefits. Plus, many of the fats are unsaturated and healthy for you. You will also get the extra vitamins and minerals, including vitamin E, iron, manganese, and more.

There is nothing wrong with adding either of them to your diet. Opt for a mixture throughout your pregnancy. This way you won’t get bored of your diet and you can get all different nutrients depending on your day’s plan.

Add Almonds to Your Diet Now

If you are not allergic to almonds, there is no reason not to add almonds to your diet. Whether you get a handful as a snack during the day or you opt for almond butter on your whole wheat toast on a morning, you and your baby will gain a range of benefits. Not only do you get more energy, but your digestive system will be supported. Your baby’s nervous system, brain, and organs all get extra support during development, too!

10 Foods That Improve Your Sex Appetite

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Sex Appetite Image Design 1 - 10 Foods That Improve Your Sex Appetite

You’ve likely heard some foods referred to as aphrodisiacs. These are the foods that increase sexual appetite. They are full of natural phytochemicals that can increase the libido in both men and women. They can help to boost some of the hormones that can make you feel like you’re in love and excited.

As the body’s libido increases, the vagina lubricates. You’re ready for sex, which can make it more pleasant, so you want it more on a regular basis. Since they’re natural, they don’t mess up other hormones in the body. The effects also wear off naturally, once you’re satisfied and happy.

If you’re struggling with your libido, you can look at adding more foods that are good for boosting your sexual appetite. Here are 10 that you will want to start adding to your diet. You may be surprised at some of the foods, especially based on the foods you’ll usually hear mentioned.

Start with More Watermelon

Start with More Watermelon - 10 Foods That Improve Your Sex Appetite

Watermelon isn’t just good for refreshing your body on a hot summer’s days. It’s also one of the best aphrodisiacs on the planet. Yes, really!

Studies show that while chocolate is good, watermelons are better. Since it’s 92% water, you’re not going to get a lot of extra calories when eating it. The 8% that is fruit is packed with nutrients, including phytochemicals that will help to boost the release of happy hormones from the brain. Some of these hormones include endorphins and serotonin, making you feel happy and relaxed.

The water content will also help to balance out all the hormones. A dehydrated body starts to release more stress hormones and the last thing you want is sex when you’re stressed and anxious.

Watermelon has shown Viagra-like benefits in men, too. The blood vessels relax because of citrulline, a phytonutrient that converts to an amino acid that works in the exact same way as Viagra and other similar medication. It’s possible to improve blood flow, which can make it easier to get the penis erect for sex.

Use More Ginseng in Your Cooking

Ginseng is a popular spice throughout Hawaii and some Oriental countries. It’s most popularly used as a tea, but you can also add it to your cooking. It’s one of those that you want to consider ending your meals with, and not just for the sex appetite benefits.

You’ll find that your energy levels get a natural boost when you use more ginseng daily. It works in the exact same as an energy drink, boosting your metabolism and helping to wake you up. The difference is the lack of sugar. You don’t get the crash so soon after, meaning you will want to do more throughout the day.

Studies have shown that adding ginseng to your diet for a month can increase your libido considerably. In fact, 68% in the study said that their sex life had considerably changed for the better. It’s just so easy to add ginseng to your diet, so there’s no reason not to do it.

Opt for Some Extra Ginger

Opt for Some Extra Ginger - 10 Foods That Improve Your Sex Appetite

Have you ever decided to pass on the ginger? Well, it’s time to start using more throughout the week. Ginger is one of those roots that offers so many health benefits and one of those is for your sex life.

It’s worth remembering that ginger offers healing properties. It will help to keep your immune system working, reduce inflammation, and boost the overall mental health feeling. These all play a part in the sexual appetite. After all, when you feel well you are more likely to want to get active in the bedroom with your partner. Plus, you’re more attractive when you’re not full of cold or the flu!

Ginger helps to boost the positive hormones in the body. It can be used raw or cooked to get all the libido-boosting benefits. You can also drink it in a tea to boost the after-dinner sexual appetite.

This is one of those vegetables that has been used for centuries around the world. In fact, most herbal medicine still uses ginger on a regular basis for treatments. Even monarchs in the Western World, like King Henry VII, have been known for their ginger use and it’s still popular, so shows the good things about it.

Consider a Little More Saffron

Of all the ingredients on the list, saffron is one of the most expensive. However, it’s something you want to consider for both your health and your sex life.

Saffron is known for its digestive benefits. It helps to improve the flow of food and waste through the system, reducing bloating and gassiness. This instantly leaves you feeling sexier and ready for action after dinner.

Researchers have also found that saffron boosts the hormone release in the brain. It can act a little like ginseng and ginger to get the sex drive in order.

One of the best things about saffron is that it can be added to almost everything. It’s perfect with rice and other grains, but you can also drop it in stews, soups, or even into your roast dinners!

Be Like Popeye and Eat More Spinach

Be Like Popeye and Eat More Spinach - 10 Foods That Improve Your Sex Appetite

Popeye opted for spinach because he needed extra strength, but that’s not the only reason you want to add this delicious leafy green to your meals. Replace your lettuce with it and start using it with your salads, stews, and sandwiches. The dark leafy green is just packed with nutrients without all the pesky calories.

When it comes to the sex drive, spinach will offer you magnesium to help reduce inflammation in the blood vessels. This offers that benefit watermelon offered: to improve the blood flow around the body. It’s not just men who benefit from this. Blood flow helps to boost lubrication in the vagina to have sex a lot more comfortable and boost the pleasure centers within the genitals.

Women are more likely to have an orgasm when they find sex more comfortable. By having more orgasms, you will want to have sex with your partner more and that makes sex more interesting on a night.

Stock Up on the Dark Chocolate

You may have heard that chocolate is an aphrodisiac. While this is true, that doesn’t mean you should gorge yourself on the box after box of chocolate. You want to get the right type of chocolate to get all the benefits and minimal downsides.

Remember that chocolate is packed with sugar and calories. Dark chocolate as the lowest amount of sugar intake so is much better for the health. This is the type that you want to eat more of. You can also opt for a mug of hot chocolate to get the stress-relieving warmth and the sexual appetite benefits at the same time.

Dark chocolate helps to boost the dopamine and serotonin levels in the brain. Not only do you get the happy feeling, but you also get that relaxed and in love feeling. It’s easier to relieve stress and you’ll be more comfortable with your partner.

At the same time, cocoa (which is what chocolate is made of) will reduce inflammation in the arteries and vessels. This means the blood flows better, so you get the same benefits as the spinach and watermelon. Of course, with the chocolate you get the benefits eating something that you really enjoy.

Consider Some Extra Peppers

Consider Some Extra Peppers - 10 Foods That Improve Your Sex Appetite

Spice isn’t bad for you! In fact, it’s good for your health and your sex drive. You want to start adding peppers to your meals. Hotter ones are excellent, of course if your taste buds can handle the heat. Not only do you benefit your sex drive, but you will boost your metabolism. It’s easier to burn more energy, so you feel more alert and ready for sex.

Peppers will make you sweat. Your heart rate increases, and your lips will plump. These are all things that happen when your body releases the in-love hormones. They’re things that happen when your libido increases, so your body can be tricked into believing you want sex.

You’ll also increase the blood flow to your body. This means your genitals’ nerves get more stimulation. Sex isn’t just more comfortable, but it’s more pleasurable for you. You’ll have an orgasm that is more powerful than ever before, making you want more like that on a regular basis.

One word of caution is to wash your hands! This is especially the case if you’re handling peppers raw. Your genitals will not react well to the pepper spice.

Try More Pesto in Your Meals

You’ll likely hear that oysters are great for boosting the libido. While there is some truth to this, it’s important to remember that oysters live at the bottom of the ocean. They collect all the waste from above and that can interact with the benefits. Instead of oysters, you want a food that will offer the same health benefits: pesto. Well, it’s pine nuts but pesto is a very tasty way of getting them.

Oysters and pine nuts are packed with zinc. It’s the zinc that helps to boost the blood flow improve muscles growth. That helps to boost physical performance, which means you’ll have more stamina during sex. Zinc is especially important for men, as deficiencies have been linked to low levels of testosterone.

Pesto is a quick way of getting more zinc. You can get tomato or basil pesto to add to your dishes. The grittier the better, as it means more pine nuts and more zinc!

Don’t Forget the Bananas

Don%E2%80%99t Forget the Bananas - 10 Foods That Improve Your Sex Appetite

While watermelons are one fruit you’ll want to stock up on, the second must be bananas. They’re powerful little elements and extremely easy to add to your diet.

The great benefit of bananas is the potassium. Not only will this help to balance out your electrolytes, but it helps to manage the sodium levels in the body. It shouldn’t be that surprising that diets that are high in sodium are bad for the health, and not just the physical health. The sex drive will also suffer.

Salt leads to diminished blood flow and contracted blood vessels. That means the genitals don’t get all the benefits we’ve already mentioned with a boost in the blood flow. So, if you get more bananas and balance out the sodium, you keep the blood flow normal and healthy.

Plus, bananas are packed with fiber. They help you remain full throughout the day and keep your waist trim. You feel more confident in yourself, which makes you feel sexier and ready for more fun.

Finish the Day with Green Tea

Finally, it’s all about the green tea. This is another one of those ingredients that you’ll see for all types of health benefits. It’s known for boosting the health, improving the immune system, and so much more. So, what exactly makes it a sex appetite booster?

It’s all in the catching, compounds that green tea is rich in. The catechins are the reason for better weight loss results. They help to boost the metabolism by improving the rate that fat is turned into energy. You’ll end up with a thinner waistline and more confidence.

But that’s not all. Catechins are also excellent for preventing and fighting off the free radicals in the body. Free radicals are more commonly linked to cancer, but they also cause inflammation within the body. When you get more catechins, you can get rid of the reason for the inflammation of the blood vessels. You instantly improve the blood flow, getting all the benefits, we’ve already discussed.

Start Adding More Libido-Boosting Foods to the Diet

There’s no need to do anything special to boost your sexual appetite. Whether you used to have a strong libido and it’s lessened or you’ve never really been that interested, you can help to boost the hormones in the body.

Many of the foods on the list are those that you’ll already include in your diet. It’s just about adding a little more on a regular basis. You can also add them to meals just before you’re planning a night in with the partner to help to boost both of your sexual appetites. The foods work for both men and women, even when it comes to the Viagra-like benefits. Remember increased blood flow isn’t just about improving erections but making sex more pleasurable.

You can mix many of the foods together to boost your libido. Try adding more saffron and ginger together in soups and stews that involve spinach for example. You’ll soon find you have a delicious menu that’s sex-boosting.

7 Superfoods That Helps Balance the Blood Sugar

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SuperFoods Image Design 1 - 7 Superfoods That Helps Balance the Blood Sugar

If you’ve not heard of the term superfoods, you need to start paying attention right this second. Superfoods are the type of foods that offer a range of health benefits. They can help sustain weight loss, manage appetite levels and even support your blood sugar, cholesterol, blood pressure levels and more. These are the types of foods that you need to add to your diet today.

Type II diabetes is a major concern, especially in the Western World. It’s a massively growing problem, partially due to the changes to the Western diet and focuses on more processed foods. Only you can make changes to support your health.

Those with Type II diabetes will find the diet is affected. Your doctor will encourage you to make changes to the types of foods you eat to keep your blood sugar levels down. This doesn’t mean you have to avoid absolutely everything sweet. Some of the superfoods are naturally sweet but will help to keep the glucose levels down. They will also help you stave off hunger, so you can manage your weight (which usually increases because of Type II diabetes).

It’s time to look at your eating plan. Add these seven superfoods to help balance your blood sugar levels right away. Stock up on them, so you always have something to reach for when you need a snack or something sweet.

Stock Up on the Coconuts

Stock Up on the Coconuts - 7 Superfoods That Helps Balance the Blood Sugar

Let’s start with a fruit that you’ll find in the majority of grocery stores but may have no idea where to start! Coconuts are one of the best superfoods for managing your sugar levels because they’re naturally sweet but packed with plenty of other nutrients. And you don’t just need to stock up on the actual fruits!

You can get coconut milk, coconut oil, and even coconut flour. It’s possible to stock up on desiccated coconut or opt for coconut water during the day. There are just so many options that you will never run out of ways to use the ingredient in your meals. Each of them offers the benefits to your blood sugar levels.

One of the greatest benefits of coconut is the medium chain triglycerides. These are healthy fats that will help to support the body and hunger levels. Yes, you do actually need to consume some fat throughout the day, but you want to get it in the best form. The medium chain triglycerides won’t saturate within the body. They support the liver to help give your body more energy. The fat is also harder to break down, giving you more energy throughout the day.

Your body will actually take the fat to turn into a form of energy known as ketones. The ketones are better energy sources than sugar since they don’t metabolize in the blood and cause health problems. You improve the burning of fat within the body while keeping the blood sugar levels stabilized.

And then you can’t forget about all the other nutrients within coconut. You end up with plenty of fiber, which is also powerful for balancing the blood sugar levels. Fiber is also broken down slowly, which helps to sustain the energy level. This is why the natural sugars don’t cause a problem. The breaking down of the fiber will help to slow down the breaking down of the sugars, so they don’t metabolize in the blood.

Then there are the minerals and vitamins packed within the fruit. You can get plenty of vitamin E, which is essential for the immune system and healing process.

Coconut flour is one of the best alternatives for baking. You can substitute all-purpose flour completely and make healthier cookies and cakes without sacrificing taste.

Add More Turmeric to Your Diet

Add More Turmeric to Your Diet - 7 Superfoods That Helps Balance the Blood Sugar

One of the more surprising superfoods for balancing the blood sugar levels is turmeric. This is a spice that has so many health and cleaning benefits—yes, despite its orange color! It’s actually one of the best options for brightening the teeth!

But the focus is on the blood sugar levels, right? Well, turmeric helps the liver to regular gene activation. This helps to stabilize your blood sugar levels and manage the levels of triglycerides. It’s most effective in people who already have diabetes, rather than helping to prevent the condition.

Turmeric has also shown benefits in improving sensitivity to insulin. Diabetes patients can find that the body reacts better to smaller amounts of insulin in the body, showing the ability to repair some of the damage already caused. While it’s still not considered better than diabetic medication, it can help to reduce the need to take as much medication throughout the day.

There are also healing benefits in turmeric. Studies show that it helps to reduce inflammation and it’s still used in natural healthcare to reduce inflammation within the body. When there’s inflammation, the blood sugar levels become imbalanced naturally. More stress hormones are released into the body and there’s a spike in the blood sugar levels. By managing the inflammation, the blood sugar spikes are reduced to a minimum.

Not sure you want to add the powder to your meals? While it’s delicious in many dishes, you can also get it in a supplement form to get the benefits without the taste.

Try Out Citrus Fruits

Try Out Citrus Fruits - 7 Superfoods That Helps Balance the Blood Sugar

Fruits are extremely popular for managing the blood sugar levels. Despite them being sweet, they are also packed full of fiber. As mentioned with coconuts, the fiber can help to slow down the breakdown of the sugars, so they don’t metabolize in the bloodstream. But that’s not all!

Citrus fruits also have the citric acid that helps with the stabilization of the blood sugars. This is seen more with lemons, limes, and grapefruits, rather than with oranges. The citric acid is stronger in the three fruits and it works like acetic acid much easier. Acetic acid lowers a meal’s glycemic load.

You’ve likely heard of the glycemic index. Foods that are high on the glycemic index cause the blood sugars to spike. Most of the foods are sweet (both naturally and artificially). The great news is lemons, limes and grapefruits are all low on the glycemic index and it’s the citric acid that helps with that.

Grapefruits are an excellent way to start the day. While being good for the blood sugar levels (which tends to naturally spike during the morning before you eat), it is also low in calories. In fact, it can take more calories to digest the grapefruit than you actually get from the fruit, helping to support weight loss efforts.

Meanwhile, lemons and limes are excellent ways to add flavor to water. The juices will seep into tap water, adding naturally sweet tastes without the downsides of sodas!

You also get plenty of other vitamins and minerals, making citrus fruits some of the best superfoods for the overall health.

Drink More Green Tea

You may have heard of green tea as a superfood. Most people will tell you that it offers excellent weight loss benefits, but it’s also perfect for balancing your blood sugar levels. You want to consider keto matcha green tea over all the others, but it’s worth just stocking up on any if you can’t find it.

Green tea is packed with antioxidants. They will support the health of the cells, fight off free radicals and reduce the amount of inflammation in the body. You instantly get the same benefits of turmeric, since your stress levels remain low and the blood sugars don’t need to spike. There’s also the benefit of fighting against the signs of aging and causes of cancer.

There are certain weight loss benefits to green tea, which are also excellent benefits for your blood sugar levels. When you store fat, your blood sugar levels naturally spike more than if you were at a healthier weight. You’re also at a higher risk of heart disease and other health problems. Green tea helps to boost the metabolism, meaning you burn more calories, get rid of the sugar and fat stores and improve the chances of losing weight.

You can get some of these benefits from drinking coffee. However, green tea tends to be healthier. While there is some caffeine, there’s isn’t as much as in filtered coffee. There are also more fat loss benefits in green tea than coffee, especially since you don’t need to add milk and sugar to the tea.

Use Cinnamon in Your Cooking More

Cinnamon is one of the most common ingredients used in healing around the world. It’s powerful and has been considered more important than gold in some parts of history! This isn’t just because of the blood sugar balancing benefits, but they are certain reasons you’ll want to add more cinnamon to your cooking on a daily basis.

One of the studied benefits of cinnamon is the fight against Candida, a type of yeast that can cause a number of fungal infections. Candida tends to grow because of the amount of sugar in the body. So you’re not just getting the blood sugar benefits but also improving the rest of your health.

At the same time, cinnamon helps to improve the sensitivity to insulin. It works very similar to turmeric in this aspect, making sure your body is responsive to the smaller amounts of insulin. This means there are lower levels of glucose quicker and naturally lower levels of insulin, preventing a complete reaction against the necessary element.

Cinnamon has proven benefits for both people with diabetes and those pre-diabetes. It can help people with high sugar diets that aren’t even considered at risk of developing the health condition. There is also support to the liver, especially when you consume Ceylon for your cinnamon instead of cassia, as it has less coumarin.

Think About Eating Avocados Daily

When it comes to weight loss and overall health, many experts share the benefits of avocados. This is another superfood that you want to think about adding to your diet to balance your blood sugar levels. All you need is half an avocado a day to get all the benefits, but you can also consume more if you’d like.

Do watch out for the number of avocados you eat. They are packed with fats. While they’re healthy fats, even consuming them in large amounts can be damaging to the health. You’re also more likely to suffer from diarrhea from the excessive amounts of fat! Plus fats have more calories than other nutrients, which can lead to unexpected weight gain.

The great news is avocados are packed with fiber and minerals too. You can get all the B vitamins you need, which means much more energy production from the healthy fats you’ve consumed. When the liver can create more energy in the forms of ketones, the sugars aren’t as necessary. You will manage your hunger and energy levels, meaning fewer sugar cravings throughout the day!

And of course, there’s also the benefit of fiber to manage your hunger levels. The fiber will also help to reduce the risk of sugars breaking down quickly in the body.

Avocados also have the benefit of D-mannoheptulose. It’s a special sugar molecule that will help to add more energy without all the downsides of traditional sugar, even some natural sugars. D-mannoheptulose lowers the amount of insulin in the body, without increasing the glucose levels. Your body becomes more accepting of the insulin, naturally balancing the sugar levels.

You can spread avocado on whole grain toast on a morning, but it is also an excellent base for your green smoothies. Also, don’t forget about avocado oil for cooking!

Consider Eating More Eggs

Consider Eating More Eggs - 7 Superfoods That Helps Balance the Blood Sugar

Eggs have been demonized for a few decades for the amount of cholesterol. However, it turns out that eggs have good cholesterol levels and can help to improve your overall health. On top of that, they’re extremely low in carbs, which means very few sugars (natural or not). When you eat eggs, they’re going to have a very little effect on your blood sugar levels directly.

They can actually have positive effects in the long term. Because of the higher amounts of protein and healthy fats, you improve your hunger levels. Your energy levels will be more sustained, so you don’t have the energy crashes and sugar cravings. They can also help to improve your sensitivity to insulin, meaning you manage your blood sugar levels better throughout the day.

You’ll want to get pasture-raised eggs. They have better levels of conjugated linoleic acid. This is a long-chain fatty acid, which helps to improve the sensitivity to insulin, supporting the balanced blood sugar levels. Studies have found that the conjugated linoleic acid works in the same way as diabetic drugs with no side effects, suggesting that it can help to reduce your need for medication in the long term.

The only time you’ll want to avoid using eggs in your diet is if you have a sensitivity to them. Not only are you putting your health at risk, but you’re causing spikes in your blood sugar levels.

It’s Time to Look at Your Diet

Your diet will affect your blood sugar levels. With the above superfoods, you can help to balance out your glucose levels and improve your hunger levels. There’s no need to feel like you miss out when you choose the right foods to reduce hunger, boost energy and still get some natural sugars.

Managing your blood sugar levels will take some work. You’ll need to make an effort to change your lifestyle and add more of the superfoods to your diet. The great news is you can improve your insulin sensitivity, helping to prevent and even reverse the condition. It’s possible to reduce your reliance on medication, which can mean living your life more freely in the future without the expense of medication.

Everything You Need to Know about Asian Cuisine

95e4773437318697f9f02b5deaf17294 2000x1200 - Everything You Need to Know about Asian Cuisine

Asian Cuisine Image Design 1 - Everything You Need to Know about Asian Cuisine

Asian cuisine has been with us for a long time now but its popularity these days have increased dramatically. Throughout the world’s capitals, Asian restaurants have sprouted like mushrooms, from the lowly street food vendors to the most expensive eateries. Perhaps it’s because of the Orient’s exotic flavors and spices that people have been drawn to patronize its delicacies.

The demand for Asian spices started hundreds of years ago, where Europeans made routes, traveling east by land and sea just to avail themselves of this precious cargo. The western world was never the same again, at least with their taste buds. But one of the secrets of Asian cooking is, to the surprise of everybody, its simplicity.

Most dishes are simple and easy to make. A bowl of rice, for instance, taken with stir-fried vegetables would make for an easy-to-make, nutritious, and tasty dish. The greens are always crunchy, low-fat and very healthy. Other items like soup, bread, and rice will always make one feel full for a longer time. Let’s look at what the gastronomical world of Asian cuisine has to offer.

Most Well-known Asian Cuisines

Most well known Asian cuisines - Everything You Need to Know about Asian Cuisine

Being the biggest continent, Asia indeed has a lot to offer. From its people, their culture, traditions, and the food. Asia is comprised of various regions, each having its own culture and distinct cuisine. Here are the most popular countries and their cuisines:

Chinese Cuisine

Almost all cities in the world have their version of Chinatown. And the food in their restaurants is really to die for. People fall in line for their soups, noodles, rice, and various kinds of meat dishes. China is further subdivided into regions, and each has its special cuisines. Cantonese, Hunan, and Szechwan don’t only refer to the people but their special cuisine as well.

Japanese Cuisine

For those who relish Japanese food, their cuisine is healthy, delicious, and always aesthetically-presented. Food to the Japanese is part of their culture, and when one partakes of their meal, he gets an insight into their lifestyle and culture.

Traditional Japanese cuisine is simple and delicious. Ingredients used are seasonal and produced locally. One would expect rice and seafood to be served all year round since Japan is a rice producer and its shores abound with fish, shellfish, and seaweed.

Thai Cuisine

If one wants to rave about an experience with spicy foods, then Thailand is the land to visit. Just enter a Thai restaurant and be overwhelmed by the aroma of spices that could drive the senses mad. Dishes usually are prepared with an assortment of vegetables and spices. Balancing these ingredients is the key to Thai cooking. Thais also serve a lot of side dishes that will balance the richness of some dishes.

Indian Cuisine

When we talk about Indian food, we always associate it with curry. Other Asian countries took a cue from India about being “spicy” and rightly so because Indian food is spicy, rich, and varied. India has its regions and each with their spicy cuisine. We can broadly classify the cuisine into Northern and Southern, each with its own individual use of herbs, spices and cooking style.

Even the utensils used by these Asian countries are different and unique. What they may have in common are the herbs and spices used. But for most Asian countries, eating with the hands is a prominent tradition as its denizens want to feel their food. Experiencing genuine Asian cuisine will be an exotic and exhilarating experience.

Popular Asian Dishes

Asia is a melting pot of cultures, traditions, influences and of course, foods. The continent is so vast it makes choosing the best cuisine a daunting task.  But many Asian foods have stood out and have become popular almost everywhere. The Americas love them, so do Europeans. Often, it becomes difficult to pinpoint the dish’s origin because Asian countries use the same spicy ingredients. Nevertheless, these popular foods are delicious, hot and healthy.

Chicken Curry

Chicken curry - Everything You Need to Know about Asian Cuisine

Scan over an Asian menu, and you will surely find this dish in the listing. But curry powder isn’t just one variety, there are several, and each country has its blend. Try eating the dish in restaurants in different Asian countries as the dish may taste different for each country.

Dim Sum

Dim sum - Everything You Need to Know about Asian Cuisine

Originally from China, dim sum are bite-sized morsels that can be  served as appetizers. Derived from Cantonese, Dim Sum means “a little token.” It’s popular in all Southeast Asian countries. These small surprises are usually served hot in tiny steamer baskets or small plates. Although the servings are small, one can order a lot of varieties.

Fish Balls

Fish balls - Everything You Need to Know about Asian Cuisine

This is usually bought as a street food which is relished as a snack. It’s maybe the Asian version of the American hot dog. The balls are made from pulverized fish meat, eaten on a stick or served as toppings for soup. You can get them at Asian stalls or through street vendors. The fish balls can be served fried, cooked or steamed.

Fried Rice

Fried rice - Everything You Need to Know about Asian Cuisine

This is the most popular staple food in Asia. Almost all households include this in their meals. Mainly, it’s cooked plainly with coconut milk and saffron added. Meat or vegetables complement the rice for a complete meal. To make fried rice, just throw all the ingredients into the wok containing some cooking oil. Some meat, vegetables, spices, eggs then the rice. It could be a meal or a side dish.

Hainanese Chicken Rice

Hainanese chicken rice - Everything You Need to Know about Asian Cuisine

This dish is simple, very straight-forward, and very easy to make. It’s popular in Malaysia, Thailand, Singapore, and China. It’s made up of plain boiled chicken, served with white rice, and can be accompanied with condiments like cucumbers, eggs or lettuce or a bowl of clear chicken soup. It’s a dish that can stand on its own, without the spices. This signature dish is being claimed by more than one country as its place of origin.


Laksa - Everything You Need to Know about Asian Cuisine

This is a very spicy noodle soup being claimed by Singapore as its inventor. More likely though, its origin could either be Malaysia or China.  Its popularity has become worldwide, from Asia to Australia, and beyond. The soup’s consistency can either be watery or thick with as less liquid as possible. Most eaters prefer the latter.


Satay - Everything You Need to Know about Asian Cuisine

For being the undisputed King or Queen of Asian foods, satay cannot even decide on a single name. Some people call it sate or satay or satay or sati or whatever. This dish is basically made from small portions of meat on a stick roasted over charcoal or an open fire.

Spring Rolls

Spring rolls - Everything You Need to Know about Asian Cuisine

Each of the Asian countries has their version of a spring roll. But ask a seasoned traveler and he would point out that the best ones are those made in Vietnam. Maybe if one has the time, he can try the many Asian versions of this delicacy. The spring roll is usually fried pastries that are filled with meat or vegetables. But that will depend upon the country. As mentioned, each one has its spring roll version.


Sushi - Everything You Need to Know about Asian Cuisine

There is no need for any introduction to this delicacy which has gained immense popularity internationally. It’s a “high-class food” eaten in classy restaurants. But these days, one can buy prepared sushi in supermarkets. Sushi is more than just some raw fish laid over a bed of rice. Especially in Japan, creating and rolling sushi is considered by many as a science and a work of art. Ingredients used are raw fish, a special kind of rice, seaweed, and soy sauce with wasabi paste,

Tom Yum

Tom yum - Everything You Need to Know about Asian Cuisine


This is a watery fragrant soup that has its origins in Thailand but is now popular in many Asian countries. When served, it can be an appetizer; the main dish is eaten with or without rice. But the soups unique spicy-sour taste has been relished by many. For the sour ingredients, the soup uses some heavily smashed lemongrass, tamarind, and lime.

What Should You Pair with Asian Cuisine?

What should you pair with Asian cuisine - Everything You Need to Know about Asian Cuisine

Is it red wine or white wine? What goes best with Asian food? Do we decide on the most traditional culinary rule of thumb where red is for meat and white are for fish? Maybe it can still be the most reliable rule. With Asian cooking, why not try local wines for local foods? People from the East are used to it, and perhaps they are right. As the saying goes, “what grows together, goes together.”

But choosing the right wine could pose a dilemma. How can one pair wine with foods that come from a country with no experience in wine production? How does one do the pairing with food ingredients that aren’t known in wine producing countries? With Asian cuisine, choosing the right wine could be a problem. But the absence of an Asian “wine culture” is not the issue. It’s more on pairing the flavors of the wine and the food themselves.

The ingredients used in Asian cuisine choose the right beverage challenging. Imagine these: fermented sauces, spices, and herbs, sweet and sour yin-yangs. All these combined can produce palate histrionics that can send the flavor of any wine run for cover.

Remember that Asian food isn’t just one dish. On the contrary, it’s a multitude of dishes. There isn’t a single wine that would go with all these varieties. But the good news is that most Asian foods go best with beer, except sushi and sashimi which tend to be delicate.

The choice of wine is determined by the main ingredient of the food being served. For instance, a grilled chicken breast is white meat and therefore, the right choice is white wine. Various cooking techniques can also influence the wine of choice. Pouched, steamed or raw dishes may work well with one wine but will not with those are deeply fried or very fatty foods.

For Thai food, a cold, crisp and hoppy beer is your best friend. The flavor of wine gets lost with the heat of Thai Cuisine.  For the Japanese, sushi, and sashimi, go white, light and crisp beer.  Chinese and Korean foods are the most wine-friendly. The flavor combinations are mildly spicy as compared to the volcanic Thai recipes.

Choosing the right wine for Asian cuisine could be an exciting experiment. Exploring new ingredients and techniques in food preparations in Asian cuisine may or may not tickle the taste buds but washing the results down with a good glass of “grape juice” should make the experiment worthwhile.

Common Misconceptions About Asian Cuisine

Common misconceptions about Asian cuisine - Everything You Need to Know about Asian Cuisine

We have stereotyped our conceptions of Asian food because that’s the way we ordered it and delivered to our doorstep. Steamed rice, noodles, stir-fried veggies, and maybe a side of dumplings plus that predictable fortune cookie. These are what we have in mind when we “go Chinese” tonight. But Asian food isn’t just rice, stir-fried veggies, noodles, and soy sauce. It’s much, much more than that. Here are the most common mistaken beliefs about Asian foods that should to the least, be remedied.

It’s Not All About Stir-Fry and Soy Sauce

There are no better-varied cuisines in the entire world than those we have in Asia. Each country has their cuisine and are as different as they are as many. Japan have their own flavors, Korea their techniques, Indonesia their spices. You will find all these and more, not just to tickle the palate but to experience the culture as well.

The whole continent is brimming with spices and concepts to incorporate them into food. Far from anything, Asian cuisine is not just soy sauce, rice, dim sum, and stir-fry. Asian cuisines offer healthy steamed dishes, barbecues with an Asian twist, a variety of noodle soups from different regions and steaks, served ala Asian.

Rice and Noodles Aren’t the Only Foods

Again, Asians are stereotyped, making the whole world think that Asians only eat noodles and rice. That’s a downer and should be remedied. True, Asians eat a lot of rice and noodles. After all, these are their staple foods. But certainly, they aren’t limited to these.

Rice and noodles are almost always components of every meal. That is where Asians draw their carbohydrates from. Other components could include steamed eggs, barbecued pork, veggies, deep-fried fish, and so much more, all with special spices.

In some Asian countries, rice or noodles can even be omitted in the meal. This most certainly demonstrates that Asians aren’t all about rice and noodles. Consider these dishes: Malaysia’s satay, Japan’s sashimi, Korea’s pajeon, and the Middle East’s kebabs.

Asian Foods Are Not Limited to Just Chinese, Japanese or Korean

This is truly a misconception. Asian foods are not limited to these three countries. There are more countries that can offer as much, if not better varieties of Asian foods. Even India and the Middle East are still considered part of Asia, and yet they are disregarded on the issue. The Southeast Asian countries are now coming on their own, and their cuisines are getting raves. They have their unique cuisines to offer, and it is about time they are recognized.



The 9 Amazing Benefits of Indian Cuisine Indulgence

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Indian Cuisine Image Design 1 - The 9 Amazing Benefits of Indian Cuisine Indulgence

You may have heard that Indian cuisine is bad for you. It’s full of fat that causes you to gain weight and struggle with heart problems. If that’s the case, why are there so many healthy Indians?

Indian food is some of the best for you, depending on how it’s cooked. There are many health benefits to the spices and herbs used to flavor dishes. In fact, many of the herbs and spices are used in Eastern health remedies because they are so good for you.

A good Indian diet is low in fat, high in fiber, and extremely good for proteins. Even if you don’t eat meat, the dishes will be packed with complete proteins due to the legumes you use. Sure, there are some creamy and fatty dishes, but in moderation, they can also be good for you. Here are the nine amazing benefits of Indian cuisine indulgence.

Packed with Antioxidants, Vitamins, and Minerals

subhead 1 5 - The 9 Amazing Benefits of Indian Cuisine Indulgence

There is no denying that your Indian cuisine is packed with multiple vitamins, minerals, and antioxidants. You’ll use several fruits, vegetables, and herbs in your cooking. They contain the likes of vitamins A, C, and E, and minerals like potassium and iron. The Indian diet is packed with some of the best support for the body.

With the antioxidants, your immune system gets a boost. You’re protected from more illnesses and your body doesn’t become inflamed as much. The cells are protected from damage and toxins in the body.

Meanwhile, the blood has plenty of red blood cells carrying the oxygen around, thanks to the boost in iron. The potassium helps to keep your electrolytes to prevent muscle cramps. It’s easier to build stronger bones thanks to the calcium within the meals.

You don’t need to even pack your dishes with meat to get the mineral benefits. You can get it all from pulses and dals. Vegetable curries are among the best for your health, especially when you use chickpeas and quinoa. The two are considered complete proteins. They have all the nine amino acids your body needs in one sitting.

And because of all the proteins, the meals are extremely filling. You keep the fat content down while enjoying the food you eat. It’s easier to lose weight and keep it off because you feel like you’re living instead of dieting.

The health antioxidants and nutrients will help to keep cholesterol levels and blood sugar levels to a minimum. There’s more support for the organs, so you suffer from fewer health problems in your life.

Packed with Healthy Rice

Rice gets a bad reputation for the wrong reason. Even white rice gets a bad reputation. It’s viewed as a carbohydrate that is just causing you to gain weight. This is one of the reasons why Indian cuisine is viewed as a bad thing. However, it couldn’t be further from the truth.

White rice is a staple in many Oriental and Middle Eastern cuisines. You don’t see a lot of people in these locations struggling with health problems associated with the Western diets. That’s because it’s not the rice that causes the problem, but the refined carbs in flours and cakes.

If you’re not that convinced, you can make a switch to brown rice. It’s easy to mask the slightly harder taste (usually because most people don’t cook it long enough) within the curried dishes. Brown or even wild rice are considered healthier alternatives to white rice because of the higher fiber count. The fiber will help to support your digestive system and keep your blood sugar levels down.

Either way, the rice is going to help support your health. They both help to keep you feeling fuller for longer. You end up eating less throughout the day, without the negative side effects of flours and other refined carbs. The digestive system is supported, and you feel healthier inside and out because of the Indian food.

Plenty of Healthy Oils for the Heart

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There’s a common misconception that fat will make you fat. This was pushed by the sugar industries throughout the 80s, demonizing fats for all the wrong reasons. The truth is that some fat is healthy, and you want to add it to your diet.

Indian cuisine will help you get fat in the right way. Healthy oils can help support your brain and heart health. You get omega 3s to keep the brain cells in check, while the healthy oils will line the arteries with a smooth lining. The blood flows better, preventing high blood pressure and heart disease.

However, to make the most of this health benefit, you’ll have to think about the type of Indian dishes you eat. There are some that are packed with saturated fats and they can cause high bad cholesterol levels. Switch out the cream dishes and opt for more roasted, tomato-based dishes. When you do want something creamy, opt for yogurts or curd (more on this next).

Most Indian chefs will cook with non-stick pans and roast their vegetables. This helps to cut down on the frying but also keeps the vegetable oils out of the way. The fats come from the cuts of meat, the nuts, and other similar ingredients. Use the lean cuts of meat or opt for more vegetable dishes to cut your intake of saturated fats down further.

More Good Bacteria in the Gut

Remember the comment about curd? Well, this is another amazing benefit of Indian cuisine. The curd is one of the best ways to get good bacteria in the gut. Another option is yogurt.

The gut needs some bacteria. When it doesn’t get enough good bacteria, it will grow the bad bacteria. This leads to more yeast infections, underactive digestive systems, and chronic health problems. It makes it harder for the body to absorb all the nutrients from the food you eat, so you’re more likely to suffer from deficiencies, even if you have an averagely healthy diet.

The curd is an excellent way to replace the cream with a creamy texture to kormas, butter chicken, and other similar dishes. Of course, it is possible to eat too much, and you will need to get a good balance. It’s best to make your own homemade curd for best results.

If you can’t get curd, yogurt will offer similar good bacteria benefits. You will need to get natural Greek or plain yogurts. Those that are flavored won’t just affect the taste of your dishes but will also add more unnecessary sugars.

Improve Your Digestive Health

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It shouldn’t be that surprising to hear that Indian cuisine is great for your digestive health. We’ve already looked at the rice and how it contains more fiber than expected, helping to support the digestive system. But that’s not the only way Indian food is so good.

The lower fat content is positive for your digestive health. Fats are cloggy, even the unsaturated fats. They take time to break down in the digestive system and can cause some discomfort and upset. Indian cuisine is low in fats, making the food extremely easy to digest.

You also get plenty of fiber from the vegetables and fruits. They help to ensure your body gets all the nutrients it needs for good health. The digestive system is lined with a protective layer, while the food slides through.

The spices and herbs can also help to boost your digestive process, aiding with weight loss. In fact, the spices are worth looking at on their own.

 A Boost to the Metabolic Rate

When you think of Indian food, you likely initially consider the spices. After all, most Indian chefs will ask you how spicy you want your food and certain dishes are known to be the hottest. Spice is great for speeding up the metabolism.

The spice will increase the body’s internal temperature. To help reduce the temperature, the metabolism kicks up to get rid of the reason for it. This will help you burn through more calories in a short space of time, and the kick to the metabolism will continue long after you’ve eaten the food.

Meanwhile the heart rate increases. Your body thinks that you’re exercising, even though you’re sitting with a meal. This will help to further boost your metabolic rate.

Don’t worry about being left hungry. The body still needs to burn the protein and fiber you’ve fed it. What your metabolism ends up doing is burning the fat you’ve stored. It’s much easier to lose weight when you eat more spices. Plus, the spices will boost your immunity against diseases. Even if you didn’t need to lose weight, you’ll want to improve your immunity.

Lack of Sluggishness After a Meal

subhead 7 3 - The 9 Amazing Benefits of Indian Cuisine Indulgence

When you eat your normal home cooked meals, you likely feel sluggish and full. Your digestive system has a lot of work to do, especially if you eat a lot of wheat and grains. Your body isn’t used to dealing with the thickness of the wheat.

You may initially think that Indian food shouldn’t be good for you, right? After all, chapattis and roti bread are common staples of Indian cuisine. If bread makes you sluggish, how can these breads be good for you? Well, they’re made from Atta flour or durum. Both are much finer than Western flours, so they don’t cause the same sluggishness.

They also don’t cause the same spike in your blood sugar levels. The flours break down slowly in the digestive system, absorbing when you need the energy and leaving you to feel satisfied but energetic. You don’t need the same amount of insulin to deal with Indian wheat as you do with Western flour and wheat. You have a lower risk of developing Type II diabetes and other health conditions.

Nutritional Values Are Preserved

A major issue with cooking vegetables is that the nutritional values can be damaged. This happens through the cooking process, whether you fry, bake, roast, or even boil and steam! An amazing thing about Indian cooking is that the nutritional values are all preserved because of different cooking methods.

Many of the Indian dishes use slow cooking methods. They help to bring out more moisture and flavor. The dishes can seep in the marinades, making them much tastier and spicier than other dishes.

Every bite you eat will be packed with the nutrients that you expect. You won’t be left wondering why you’re suffering from deficiencies despite a healthy diet.

You will also get more spices with Indian dishes. Most western dishes will add garlic, but not the ginger, turmeric, and cardamom pods. These are all included in many Indian dishes, offering the boosts to the metabolisms, the healing properties, and anti-inflammatory properties. Your whole body will benefit from every bite you take.

Only Fresh Ingredients Are Encouraged

When you eat at an Indian restaurant, you will find that all dishes taste a lot better than the quick ready meals you can pick up at the grocery store. This is because of the type of vegetables that are used. An Indian chef will always use fresh ingredients. They skip the preservatives and processed food, using freshly chopped vegetables and herbs and deliciously fresh meat.

All dishes are prepared by hand. They’re packed with flavor with many items freshly bought that day.

If you want to make the most of your Indian cuisine and benefit from this fact, you’ll need to get fresh ingredients as much as possible. Avoid the frozen vegetables and dried herbs. Grow your own herbs and spices at home and always use fresh where you can. You gain far more nutrients with each bite and the dishes will taste a lot better.

Indian cuisine is healthier than you would have initially considered. While there are some creamy dishes, there are ways to make them healthier. Your dishes are packed with antioxidants and proteins. You’ll get plenty of fiber and good bacteria. Your digestive system benefits, which means the rest of your body does too!

5 Post Workout Smoothies Proven Effective for Muscle Repair

eb43374e527137740143fe5122a96051 1999x1200 - 5 Post Workout Smoothies Proven Effective for Muscle Repair

Smoothie Image Design 1 - 5 Post Workout Smoothies Proven Effective for Muscle Repair

Smoothies are excellent to get more nutrients into your diet in a short space of time. You can include more fruits and vegetables, add extra protein, and include nuts or seeds without even thinking about it. Green smoothies are often highly recommended, but you do not just need to use up your green vegetables in this way.

Sometimes it is worth adding other ingredients to your smoothies. You want a mixture of ingredients that will provide a specific function.

After a workout, it is all about good muscle repair. Whether you have done cardio or strength training, your muscles will feel it. They tear and break throughout the workout so that they can rebuild stronger and fitter than ever before. This is only possible when you add the right nutrients to your meals. A post-workout smoothie will help you get just the nutrients you need.

However, Why Are Smoothies So Good?

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One of the biggest benefits of smoothies is the speed at which the nutrients will get into your system. The ingredients have already been broken down. There’s no need for your stomach acid to get to work, meaning the nutrients get into your digestive system quicker. This is where the nutrients are absorbed into the body.

Because the nutrients have already been released, the digestive system gets to work absorbing them. The nutrients can get to their desired destination effortlessly.

Your body will be tired after a workout. You need to support it as easily as you can. Do not make it work more than t needs to. Allow the protein and fat to get around easily, and make it simple for the carbs to refuel your body. Not only will your muscles repair, but you will have the boost of energy afterward to get on with your day.

Eating a heavy meal after your workout is not a good idea. Your digestive system takes longer to work, so it will make it harder for the nutrients to reach your muscles. Getting something easy to digest is essential.

Smoothies will also allow you to add more ingredients without thinking about them. Protein powder is easily added in without tasting it. You can fill up with plenty of vitamins and minerals that will help to support the overall health.

You would not be able to eat all the ingredients in one sitting usually. The chewing and digestive process will lead to the body feeling fuller much sooner than usual. There’s much fiber to get through. By opting for a smoothie, you trick your body into letting you have more in one sitting.

Of course, this can backfire. You still need to consider your portion sizes. Make sure you only make enough smoothie for one portion to avoid getting extra, unnecessary calories. You do not want to outweigh the good that your workout has done for your body. The recipes we have at the end of this article will give you the perfect portion sizes for your needs.

Creating the Perfect Smoothie for Muscle Repair

Science shows up that protein is one of the best nutrients for building muscles, but you need more than this to help support muscle repair. Your muscles will need other vitamins and minerals, while your body needs additional macronutrients for energy support. You will also need to think about the quality of the ingredients. Not all are made the same!

While we will have five smoothies to try out, you will want to adapt and add more recipes to your list. You will need to know the overall types of ingredients to add to your smoothies to make sure they will always help to keep your muscles strong and ease the repair process after a workout.

Opt for Clean Protein Powders Always

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There are so many protein powders out there, but they are not all made the same. They have all sorts of labels and marketing statements, but that does not mean they are going to do the job they state. It does not mean they will not cause other problems to your health. You need to check the ingredients of all protein powders to make sure they are clean.

Look out for those that specifically state they have non-GMO ingredients. Organic ingredients are even better. You may also want to look out for vegan-friendly or gluten-free ingredients. The latter two are not as important depending on your diet. If you see whey protein powder, it is not vegan-friendly. However, it can be perfect for your muscles.

Watch out for added sugar in the ingredients. This includes fructose, syrup, and even coconut sugar. Sugar is the last thing your body needs after a workout. All you are going to do is add the sugar to your bloodstream and cause an insulin boost. You will get a quick energy slump right after. Sure, fruits will have sugar in them, but this is natural, and you have plenty of fiber working with the sugar to prevent the insulin boost. You get the complex carbs from fruit and vegetables that your body desperately needs after a workout.

Companies that make a clean protein powder will want to rant and rave about this. After all, so many people look for it now. The FAQs on a manufacturer’s website will tell you more about whether the protein powder is clean or not.

Stock up on Leafy Greens

While you do not just need leafy vegetables in your post-workout smoothies, you will want to add at least one in. Dark leafy greens are your best friend when it comes to multiple nutrients. They can be better than red meat and milk for your calcium intake!

Most importantly, dark leafy greens are packed with magnesium. This is a nutrient we tend to overlook but is necessary for the recovery of your muscles. The magnesium will help to keep the levels of cortisol (stress hormone) in your body low. This is a hormone that peaks after a workout, so you want to prevent it increasing too much. Large amounts of stress will disrupt your metabolism, digestive system, immunity, and natural oil production balance. Your muscles will not be able to gain as much protein as it needs when the hormonal balance is out.

On top of that, the dark leafy greens will offer fewer calories compared to all other ingredients, while keeping your nutrient levels up. They are packed with fiber for a healthy digestive system, helping to ensure all the other ingredients work effectively.

Opt for spinach or kale as a base for your post-workout smoothie. Swiss chard and collards are other good options.

Do Not Forget About Superfoods

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You may have heard of some foods being classed as “superfoods.” These are foods that are maximized with nutrients. They are packed with fiber, complex carbs, and numerous micronutrients to keep your body working effectively throughout the day. Even if you have not done a workout, you will want to add more superfoods to your diet to protect your health.

You will be surprised at some of the superfoods out there. Cacao (cocoa in its raw form) is one of them; yes! Many of the superfoods may be fruits that you cannot pronounce, or you have never heard of before, but that does not stop them from being good.

Look out for chia seeds, goji berries, spirulina, maca, and even wheatgrass powder for your smoothies. Not sure where to get them or worried about the cost? Well, there are fruits and ingredients easily found in your local grocery stores. Stock up on berries (of all type, but blueberries are among the best) and do not forget about the non-dairy milk. Almond and coconut are excellent options, but you can also gain superfood benefits from soy milk.

Unsweetened vanilla flavors of the non-dairy milk offer an excellent way to get a sweeter taste to your smoothies. They are already naturally sweet but avoid the added corn syrups and fructose to help keep your blood sugar levels in check.

When you opt for superfoods, make sure you stock up on vegan, organic, raw versions and always look out for non-GMO ingredients. Most of them are naturally gluten-free, so you do not have to worry about that. Like with protein powder, keeping the ingredients clean will help to add more health benefits to your smoothies.

Opt for Low GI Fruits as Much as Possible

While you want fruits in your smoothies, you will need to consider the best options for your health. Fruits are full of natural sugar. While they have fiber to balance out the sugars, some fruits are lower on the glycemic index (GI) than others. You want to choose fruits on the lower end of the scale to avoid high blood sugar spikes.

You will be surprised at the sweetness you can get from low GI fruits. Just half a banana will make your smoothie creamier and sweeter while adding more potassium and other nutrients to your diet. Moreover, while it tastes super sweet, it is good for the overall health.

Other low-GI fruits include berries, including acai and goji berries, and papayas. You will not need to add a lot of the fruits to taste the difference in your smoothies. In fact, avoid adding too many fruits together as the flavors do not always blend well together. The flavors in low GI fruits can be strong, but they certainly help to avoid the bitterness of the leafy greens!

Think About Some Healthy Fats

subhead 7 4 - 5 Post Workout Smoothies Proven Effective for Muscle Repair

You may have heard that fats are bad for you, but that is not the case. Like with carbs, not all fats are made equally. Healthy fats include all types of unsaturated fats. You can get them from olive oil, nut butter, avocados, some seeds, and much more.

Healthy fats can help with the post-workout recovery process. They help to restore the glycogen within the muscle cells, speeding up the recovery time. However, you want to keep the number of healthy fats you eat to a minimum. Remember your digestive system will be sluggish, and fats tend to be harder than other nutrients to digest. Plus, they contain more calories.

Non-dairy milk (and regular milk) are good options for healthy fats. However, you can also get them through raw almond/peanut butter, a quarter of an avocado, a handful of flax seeds, or raw coconut butter.

Healthy fats are not compulsory but tend to be good additions.

5 Post Workout Smoothies that You Need for Muscle Recovery

Now it is time to start your post-workout smoothie recipe list. These five all include a range of the ingredients above to make sure you repair the damage to the muscles, improve the muscle cells, and add other nutrients to support your overall health to make it easier for muscles to recover.

With all the recipes, you just need to put all the ingredients into the blender and process until smooth. If you would like whole seeds, add them in after blending the fruits and vegetables. This is more of personal preference.

You will notice most recipes call for bananas that are frozen. Peel your refrigerated bananas and wrap in foil before putting in the freezer. You can then just pull out and put straight in your blender. The frozen bananas can help to avoid the need for ice and will add a slightly creamier taste to your smoothies.

The No-Hunger Post Workout Smoothie


  • 1 ripe banana, frozen
  • 2tbsp almond butter
  • 3/4cups of Northern beans, drained
  • 1tbsp chia seeds
  • 2tbsp hemp seeds
  • 2tbsp coconut butter
  • 2tbsp raw cacao powder
  • 1 cup of almond milk/water

Berry and Kale Power Smoothie


  • 1 ripe banana
  • 1/3 cup of blueberries
  • 1/3 cup of strawberries
  • ½ cup of kale leaves stalks removed
  • ¼ cup of almond/coconut/soy milk
  • 1tbsp flax seeds, ground
  • 1tbsp hemp powder
  • 1tbsp chia seeds
  • 1tbsp acai berry powder
  • 1tsp cinnamon
  • 2tbsp protein powder of choice

Homemade Thyroid Booster


  • 1 cup of blueberries, fresh or frozen
  • 1 ripe mango, peeled and chopped to make it easier to blend
  • 1 cup of coconut water/plain water
  • 1 cup of almond/soy milk
  • 1tsp maca powder
  • 1tbsp fermented fish oil
  • 1tsp spirulina
  • 1tbsp chia seeds
  • Dash of cinnamon

The Warrior Protein Green Smoothie


  • ½ cup of grapefruit/orange juice, preferably fresh
  • 1 cup of baby spinach/dinosaur kale
  • 1 sweet apple, cored and chopped for easier processing
  • 1 cup of cucumber, chopped for easier processing
  • 1 celery stalk, chopped for easier processing
  • 3-4tbsp hemp hearts, or to taste
  • 1/3 cup of mango, fresh or frozen
  • 2tbsp mint leaves, preferably fresh
  • 2tbsp protein powder of choice
  • 4 ice cubes

Note: You may need to buy crushed ice if your blender is not powerful enough to blend ice cubes. You can also put the cubes in at the end to drink cold.

This recipe works well by blending bits of the ingredient list at a time to avoid sticking at the bottom. You will likely have extra at the end, which you can store in the fridge for later.

Protein Power Recovery Smoothie


  • 4 cups of kale
  • 1 avocado
  • 1 banana, frozen
  • 2tbsp almond butter
  • 1 lime, peeled
  • 2tbsp hemp seeds
  • 2tbsp coconut oil, melted to liquid
  • 1tbsp vanilla extract
  • 1 cup of coconut water
  • Dash of cinnamon
  • 2tbsp protein powder of choice

Boost Your Recovery with the Right Smoothies

By getting the right smoothies, you can boost your recovery period after your workout. You do not need a lot of special ingredients. The fruits and vegetables you have in your fridge will likely already do the job you need. The seeds and oils will last for weeks, so are more than worthwhile buying.

A great benefit of smoothies is using up your ripe fruit. The riper, the better for creating delicious and taste smoothies. They are packed with all the nutrients that your body needs to repair the muscles and fully recover after a workout.

All-in-One Guide to Cheat Meals

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Cheat Meals Image Design 1 - All-in-One Guide to Cheat Meals

A cheat meal is a term used when dieting. It’s the meal that goes against your dieting plan, offering a way to enjoy your lifestyle and stick to the diet in the long term. It’s a meal that many dieters look forward to, without fearing the worst for their weight loss efforts.

However, to use cheat meals effectively, you need to follow this guide. There are certain rules and tips that will help you make the most out of your cheat meals and always have something you can look forward to.

This all-in-one guide to creating cheat meals will also look at the benefits but the downsides to them. You’ll get all you need in one place, so you can make the most of your eating habits.

What Exactly Is a Cheat Meal?

What Exactly Is a Cheat Meal - All-in-One Guide to Cheat Meals

Cheat meals are there for dieters to literally cheat. They don’t stick to their diet for one meal a week, allowing them the freedom to eat what they want. It’s only for a meal—although some dieters will opt for a full day of cheat food.

The cheat meal can be any meal that you want. The majority of people will choose their dinner one night a week, but you can opt for breakfast or lunch depending on your schedule for the week. You can also choose the day of the week you want, although it is best to stick to the same night each week to help the body get into a pattern.

With a cheat meal, you don’t need to track your calorie intake, worry about weighing out food or concern yourself about the amount of dessert or type of food you eat. This meal is there to give your brain exactly what it needs: a break and a feeling that you’re eating for enjoyment. This can be a good way to give into cravings without damaging your overall health or your weight loss efforts.

The cheat meal is that meal so many people look forward to. It can be your chance to try out the newest restaurant in town or you can get your favorite takeout from the local Indian. There’s the chance to make a new dish that just doesn’t fit in with your meal plan or enjoy the dessert that you’ve been eyeing up all week.

However, there are a few rules to follow. This isn’t a case of just eat whatever you want for a full 24 hours or ignore that feeling of being satisfied. You can also make a cheat meal that is actually good for your health and your weight loss efforts. We’ll go through all that in this guide, but first, let’s look into the pros and cons of cheat meals.

The Benefits of Opting for Cheat Meals

The Benefits of Opting for Cheat Meals - All-in-One Guide to Cheat Meals

The biggest benefit is your diet becomes something that you can stick to for the long term. While you have this healthy eating plan, your brain starts to miss the food that you would usually eat. You can be left disappointing that you’re saying no to all your favorites and you can soon start suffering from sugar cravings and negative feelings.

This is especially a problem when it comes to restrictive diets. You say no so much that your body starts rebelling. That often leads to you giving in when you’ve had a bad day or see a bad weighing result one week.

When you opt for cheat meals, you don’t have this as much. You know that each week you’re allowed what you’re craving. It’s a day to look forward to, helping you stay on track for the rest of the week.

One bad meal doesn’t lead to a bad result, just like one good meal in a week of bad won’t help you lose weight. There’s no need to feel guilty for these cheat foods, especially when you make sensible choices with the cheat options.

Your cheat meal can be adapted to your specific diet. For example, if you’re on an extremely calorie-restrictive diet, you may actually get away with two cheat meals a week, spaced out. This is because the calorie-restrictive diet can be negative on the mind for longer periods of time. If you’re focusing on reducing the calories slightly throughout the week, your cheat meal will be less regular. The cheat meals become entirely adaptive to your diet.

The whole process can stop you binging. It’s possible to make a plan to have one meal that you really want. The next week, you can have something else and so on. There’s no need to try to consume it all within a short space of time, leading to a binge and sometimes completely falling off the wagon.

You also get rid of the guilt. After all, you’ve planned for this meal and you’ve allowed yourself to have it.

The Downsides of a Cheat Meal

While there are certainly plenty of benefits, there are also many downsides to adding cheat meals into your weight loss program. One of those is if you have an addictive personality. If you do struggle with binges, you can find yourself eating more than you should. Or you may find it harder to stop with just one meal.

It’s important to still have a meal plan. This cheat meal needs to be added to the meal plan and you only want to get the ingredients (or the order) for it. Avoid everything else until the next week.

Many people also forget about actually planning for the cheat meal. Without planning, you don’t really know what you’re looking forward to. This can lead to your thoughts changing from one day to the next over what to have. By the time it comes to the cheat meal, you pick one thing but then feel dissatisfied because it wasn’t quite what you wanted after all.

If you don’t plan, there’s also a chance that you eat the meal at the wrong time. You run the risk of eating it a day early, just because you felt like it. If you start doing this, you’ll find it easier to give to others in the future.

Then there’s the downside of the lack of nutrients. While your cheat meal will be off the plan, it doesn’t mean that it shouldn’t be absolutely everything. Focusing on food that is possibly on the “no” list but still nutritionally beneficial is the best thing you can do. When you opt for nutritious cheat food, you can support the health of your body and will possibly find it easier to lose weight.

Tips for Adding Cheat Meals to Your Diet Plan

Tips for Adding Cheat Meals to Your Diet Plan - All-in-One Guide to Cheat Meals

Plan your meal ahead. Start by planning. You likely already have a meal plan for your dieting, making sure you stick to the yes and no of your diet plan. You’ll want to make sure you stick to all the allowed foods, so you increase the chances of losing weight. But this also means you need to plan your cheat meal ahead.

Give yourself an idea of what you want to look forward to. Will you make burgers for the night or tuck into a delicious korma? What about enjoying a pizza or shrimp fajitas? When you start planning ahead, you’ll find it much easier to follow through with the meal plan that you set. This cheat meal is something you have motivating you through your hard work and efforts. It’s that reward at the end of a long week.

Don’t miss out on the exercise. A cheat meal is just one meal. You can’t spend the whole day cheating. Make sure you follow through with your plan of attack. That includes adding your exercise to the day.

Exercise is extremely beneficial for your weight loss routine. You’ll not just burn calories, but you’ll burn muscle. The burning of muscle will then help you tone and burn extra calories, so you end up in a win-win situation. Plus, you feel good when you exercise. This helps you stick to the diet plan that you’ve set and avoided the cravings.

Set up a system to help avoid binges. Cheat meals don’t work for everyone, because of the temptation to binge. Something that you need to do is set up a system to avoid binges. What will you do when you feel that need to keep eating after your cheat meal? How will you control the temptations during the week, while you look forward to the upcoming cheat meal?

Create a plan of attack. Set out your steps and make sure they are placed somewhere, so you always remember what you’re going to do. You’ll also want steps to take when you’ve had a bad week. How are you going to control that need to binge afterward?

Set a day and stick with it. One of the best things you can do is set your cheat day and make it the same one every day of the week. You may be tempted to change it every now and then, usually when you’ve had a bad day and you just want the cheat meal now. However, your body needs to get used to the new routine.

Stop giving into the temptation. Find a way to manage those expectations that you can just switch your cheat day around. While you can still be a little flexible (maybe one week you have a party on a Friday whereas every other week for six weeks your cheat day is Saturday), you don’t want to keep changing the day or the time of the meal. The best way to do this is set the day you usually eat out; the one that most of your social events take up. This will help you quickly become consistent.

Listen to your body and your results. When you do decide on a day of the week, make sure you listen to your body. Is the cheat meal agreeing with you? While you are eating, make sure you’re satisfied and not over-full. While you can have a cheat meal, you still want to put your body and health first.

You’ll always want to look at the results you get on the scales each week. Are you losing a lot of weight in a short space of time? This isn’t healthy and could be a sign your diet is too restrictive. You may get away with adding another cheat meal. What about if you’re not losing weight? Then you need to start assessing whether the cheat meal each week is working for you. Is this something you need to reduce to once every two weeks or once a month?

The benefit of a cheat meal is that it’s flexible for your diet. But you need to be willing to make changes to your plan if you see the opposite results of what you want. A cheat meal isn’t for everyone.

Skip the poor nutrient foods. While there is absolutely nothing wrong with having sugar every now and then, you want the majority of your cheat meals to be as nutritionally sound as possible. Cheat meals get to be higher in carbs and calories than your normal meals, but you should still focus on health.

There are a few benefits of opting for nutritionally dense foods. One of those is that your cravings will lessen. If your brain doesn’t get the sugar, it doesn’t start carving it more in the future. The second benefit is that you feel satisfied after the meal and this will help the positive feelings in the brain.

Using Cheat Meals in Your Diet

Using Cheat Meals in Your Diet - All-in-One Guide to Cheat Meals

It’s time to consider adding cheat meals into your diet. They are extremely beneficial when used correctly. However, do keep in mind that they’re not for everyone and they do not mean a whole cheat day. You will still need to listen to your body and focus on foods that are nutritionally beneficial for your health. Then you get something satisfying, tasting and beneficial for your whole system.