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5 Reasons To Consider Intermittent Fasting

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If you have spent any time around the internet for the past couple of years, especially when looking for weight loss tips, it’s likely that you’ve stumbled across intermittent fasting. It’s one of the trendiest ways to lose weight right now, and people are posting their amazing before and after pictures left and right. While it does have its critics, intermittent fasting has proven to be effective and beloved by those that have undergone the program. Why should you join the many that have lost weight? Here are some of the best reasons to at least consider intermittent fasting for yourself.

5. Proven Weight Loss

Why not start with the obvious reason why so many people are hopping on the intermittent fasting train? Weight loss is why a vast majority of people try out intermittent fasting, and those that stuck with the program for at least 10 weeks saw success, typically losing just over one pound of fat per week. It’s important to find the right type of fasting for you, though, as some have lost just under 1 percent of their body weight while others in the same timespan lost up to 13 percent.

4. Lower Cholesterol

Most people that jump into intermittent fasting might not realize how beneficial it can be for their heart health. This is especially true for your cholesterol levels. Studies have shown that those in an IF program are likely to lower their LDL levels and increase their HDL levels of cholesterol. For those that might not be aware, LDL is the bad one and HDL is the good one. It’s important to note, however, that these studies are more in the short-term (at least for now).

3. Better Sleep

Sleep is one of the biggest factors for your overall health, and millions struggle with it on a daily basis. Even if you’re not trying to lose a single pound, you may want to consider intermittent fasting to improve your sleep. This is because one study found that those who tried IF for just one week saw a huge boost in restful sleep. Participants fell into a deeper sleep without tossing and turning at night, leading to an increase in their focus and mood while awake.

2. Diabetes Treatment

In the United States alone, it’s estimated that about one out of every 10 people has diabetes, with many not even knowing that they do. If you’re one of the millions that has diabetes, intermittent fasting has proven to be a huge help. “Essentially, fasting is doing what we prescribe diabetes medications to do,” says Benjamin Horne of Intermountain Healthcare. “Which is to improve insulin sensitivity…even when people aren’t losing weight on a fasting regimen, some research has found that insulin sensitivity improves markedly.”

1. Potential for Longevity

Currently, studies are in progress that show that intermittent fasting can be a benefit for longevity. It’s already being shown in mice, with one such study taking place five years ago. The average lifespan of these mice that underwent IF increased by 13 percent, and we’re now starting to see the same results in humans. It doesn’t have to be an everyday thing, either, with the benefits for longevity being shown for those that use IF on an every other day basis.

5 Simple Tips On Eating For Brainpower

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They say that the mind is a terrible thing to waste, and that couldn’t be more true. You only get one brain throughout this life, and you want to take good care of it the same way that you would your heart. People tend to let their brain health not be a priority, but it’s really something to focus on, and you can boost your memory and prevent neurological diseases with your diet. If you want to improve your brain health, follow these simple tips to fine tune your diet.

5. Go Nuts

If you’re a fan of nuts, you’re in luck. It really doesn’t matter what type of nut that you’re eating, almost all of them are going to be good for your brain health. Almonds, macadamias are two of the most prominent nuts for brain health, with walnuts being the top of the group. That’s because walnuts contain the most antioxidants and anti-inflammatory properties. Sure, nuts might be a bit high on the calorie count, but if you’re measuring carefully and restricting yourself, you’ll get the maximum benefit.

4. Get Plenty of Fiber

Many of us have heard all about fiber and its benefits in recent history, and there’s a good reason for that. Now, studies are showing that fiber is also a key aspect for brain power. In Japan, Professor Kazumasa Yamagishi began a study in the 1980s linking the two. “One possibility is that soluble fiber regulates the composition of gut bacteria,” he said. “This composition may affect neuroinflammation, which plays a role in the onset of dementia.” Fiber is everywhere in foods now, and even taking supplements goes a long way.

3. Berry Nice

Among the most popular fruits around the world, you’ll find a bevy of berries thanks to their flavor and accessibility. Major studies have shown that berries are also the fruits that are tops for brain function. According to doctors Barbara Shukitt-Hale and Marshall G. Miller, those that were eating blueberries, strawberries and more saw a much lower rate of Alzheimer’s disease and mental decline with aging thanks to the antioxidants that eliminated free radicals. Researchers are now focusing on which berry is the best of the bunch.

2. Alcohol (But Only a Little)

Alcohol, as you can probably guess, is not great for brain health. It’s a depressant that you can develop a dependency toward. Because of this, you don’t want to be drinking too much, but one glass of wine or beer a day can be great for your brain health. This amount has been linked to lower risks of stroke and Parkinson’s disease while also improving brain cognition later in life. We can’t stress this enough, though, always in moderation.

1. The Best Fatty Acid

Omega-3 fatty acids were once considered a trendy nutrient, but are now one of the pillars for good overall health. Not only are these fatty acids suggested for your heart health, but also your brain. That’s because omega-3s are great for improving blood flow and help cognition, memory and lowered risk of dementia. Of course, many types of fish are high in omega-3s, as well as chia seeds yogurt and nuts.

5 Simple Tips On Managing Your Blood Sugar

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Because of the modern diet, more and more people are struggling to manage their blood sugar. This has resulted in a whopping one out of 10 people in the United States suffering from diabetes, with many not even knowing that they have the illness. If you have diabetes, fear that you might have it, or want to prevent yourself from ever getting that diagnosis, you want to get a handle on your blood sugar immediately. To do so, here are five tips proven by time and science that will help you live your best life, diabetes free.

5. Get More Fiber

More than any other nutrient, fiber is the best way to manage your blood sugar. Fiber is not broken down by the body, meaning that you won’t experience a lot of spikes or crashes in your blood sugar. Carbohydrates will have the opposite effect, so make sure you’re sticking to a high fiber and low carbohydrate diet. Soluble fiber is the best type for this, including beans, nuts, oatmeal and apples.

4. Drink Up

Every doctor in the world will tell you that you need to be drinking more water than you are (unless you’re one of those rare people that’s overhydrated). It’s tempting to reach for a soda, but if you really want to manage your blood sugar you’ll skip those (including diet sodas) and go straight for the water. Hydration leads to a reduced risk in blood sugar spikes, so try to get around 3+ liters of water per day.

3. Sleep Easy

Sleep is one of the pillars of overall health, and for good reason. Getting the recommended amount of sleep each night helps your body in just about every way possible. This includes managing your blood sugar. Studies have shown that those that get just one night of little to no sleep leads to an increase in insulin resistance. If this goes on for too long, your blood sugar increases and can cause diabetes.

2. Exercise Regularly

Believe it or not, there are many that have been able to reach professional levels of athletics while managing diabetes. This includes former NFL quarterback Jay Cutler who would check his blood sugar during games. When you exercise, your body increases your cells’ insulin sensitivity while your muscles absorb blood sugar. It’s best to start small with a regular walking schedule and you can work your way up from there.

1. Stick to the Eating Schedule

Many of us tend to eat at sporadic times of the day, but it’s best to stick to a consistent eating schedule when you’re managing your blood sugar. Science shows that when you’re eating the same amount at the same time every day, you’re going to balance your blood sugar throughout the day. This is especially true when it comes to carbohydrates. Try to keep your meals on the smaller side and measure your portions so that you’re sticking to a good regimen. It may be hard to adjust at first and there will be days where things aren’t perfect, but it’s worth it in the long run.

5 Tips On Eating To Reduce Anxiety

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As we become more aware of our own mental health, there are certain disorders that have come to the limelight in recent years. Among them is anxiety disorder, which has become all too common in society. It’s estimated that over 40 million people in the United States alone (or around 20 percent) of people have anxiety at this moment while more than 30 percent will have it at some point in their lives. There are a few different ways that we can combat our anxiety, and one of those ways happens to be in the kitchen. What we eat can affect our mental health, and following these eating tips can help reduce anxiety.

5. Head to the Sea

Fish are sort of a super animal when it comes to reducing our anxiety. Not only do people experience lower levels of anxiety when they have an aquarium in their homes or when they’re out catching fish, but it also translates into eating fish. This is because fish are high in omega-3 fatty acids, which have been shown to improve mental health tremendously thanks to a reduction in inflammation. Eating fish twice a week at minimum can do the trick, and also helps to prevent neurological diseases such as Alzheimer’s.

4. Fruit Focused

The benefits of fruit seem to be endless when it comes to our physical health, and that also translates into our mental health. Fruits (and it really doesn’t matter which type) have been linked to lower levels of depression and anxiety for those that were adding more to their weekly diet. Like fish, fruits provide antioxidant and anti-inflammatory properties that reduce anxiety producing hormones. They’re also light on the stomach and calorie count. Opt for fruits such as melons and citrus fruits for the maximum benefit.

3. Find Your Allergens

A lot of people are allergic, or at the very least sensitive, to at least one type of food. Many of these people don’t even know that they’re sensitive and can go their whole lives feeling bogged down by eating certain things. Because of this, it’s important to speak with a nutritionist to see if you might have an allergic reaction or sensitivity to foods, as some can trigger anxiety in certain individuals.

2. Be a Pro

Thankfully, there has been a big focus in recent years on gut health. Eating for your health starts with the digestive system, and probiotics help to make you regular, increase energy and also boost your mood through anxiety reduction. One major study showed a link between probiotics and a reduction in anxiety. Foods that are high in probiotics include yogurt, pickles, kimchi and certain cheeses.

1. Liquid Part of Diet

Now that you know what you should be looking for in terms of eating to reduce anxiety, what should you be drinking? You should be making sure that you’re getting plenty of water (around three liters per day) as hydration leads to an improved mood. Try to limit your soda intake, and make sure that your alcohol intake is extremely limited. Alcohol is a depressant and also dehydrates your body. Cutting this out completely can be one of the biggest factors in increased mood and energy.

5 Tips On Eating To Build Muscle

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Building muscle is no easy task, as many of us have found. When you think of eating to build muscle, a beginner might just eat everything in sight and end up putting on too much fat. For those that are looking to fine tune their physique and put on some good muscle, there are some specific rules that you need to follow. If you’re one of the many that want to break the cycle of putting on weight without getting the definitely you so sorely desire, here are tips on how to use the kitchen to build muscle.

5. Protein First

It should probably go without saying that the most important thing you need to do in your diet to build muscle is to focus on protein. While the average person needs about 0.8 grams of protein for every kilogram of body weight to maintain muscle, you’ll need about twice as much if you want to build muscle. 1.2 to 1.7 grams per kilogram of weight is the suggestion for muscle building, focusing on foods such as lean chicken breast and cod more than pretty much any other food.

4. Keep on Eating

While one of the hottest trends in nutrition is intermittent fasting, you should pretend that it doesn’t even exist when trying to build muscle. Instead, you should be eating frequently throughout the day during your program, starting with a balanced breakfast to get your day started. From there, keep eating about every three hours with something small to keep your body working so that you aren’t losing muscle or stretching out your stomach.

3. Don’t Fear Carbs

For many that aren’t well versed in nutrition, carbohydrates may be seen as the ultimate villain for any diet. When we think of carbs we think of instant weight gain via body fat, but your body will need carbs to build muscle. This is because they fuel you during a workout so that your body isn’t cutting into muscle weight first. For muscle builders, aim to get two to three grams of carbs for every pound of body weight (or 0.45 kilograms).

2. Follow the Macros

So now you know how much protein and carbohydrates you need on a daily basis, but how do you fit that all into your calorie budget? It’s suggested that 20 to 30 percent of your calories should come from protein with another 40 to 60 percent coming from carbohydrates. The remaining amount should come from fat, giving you an estimated 20 calories per pound of bodyweight to build muscle. Use a nutrition tracking app to help you make sure you’re getting exactly what you need. 

1. Get Used to Certain Foods

One thing that a lot of people who are building muscle successfully have done throughout the years is to plan their meals well ahead of time. Among the most popular ways to do this is through meal prepping. With that in mind, you should become well acquainted with a handful of foods that you’ll be eating more often than not. This includes chicken breast and rice, which will become staples of any meal prepping plan.

5 Easy Ways To Boost Your Immune System

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In the past couple of years, many of us have become more aware of our immune systems. That tends to happen during a global pandemic, after all. COVID-19 got many of us wondering how we can bolster our immune systems to avoid infectious diseases. It’s something that we should be working on at all times, but if you’re new to the party, it’s not hard to get started. Here are five very easy ways in which you can boost your immune system and stop feeling under the weather a few times every year.

5. Take Your Vitamins

When we think of vitamins that are beneficial for the immune system, the first one that tends to come to mind is vitamin C. When you get sick, you often hear people telling you to take as much vitamin C as possible, typically through the magic of orange juice. While you do want to get vitamin C into your diet (oranges aren’t the only thing with it, either), there are other essential vitamins that help boost your immune system. Some of the more beneficial vitamins include vitamin E, vitamin A, vitamin D and folic acid.

4. Stay Hydrated

It seems that more people are becoming aware of their hydration, which is a welcome change from about 10-20 years ago when it felt like all people drank was soda. The list of benefits that you get from staying hydrated on a daily basis is seemingly endless, and you can add an improved immune system to that list. Staying hydrated increases the efficiency of your bloodstream, and blood plasma is almost completely made of water. We think that you can put two and two together there.

3. Exercise

Like staying hydrated, exercise will do you a world of good. While you may feel worn down immediately after exercise, the long term benefits for your immune system are tremendous. Harmful bacteria is flushed out of your airways when you exercise and prevents new growth for this bacteria. Increased circulation is another bonus, as well as the stress reducing hormones that lead to lowered inflammation.

2. Just Say No

It doesn’t matter what it is, if you have to be a certain age to consume something, you probably don’t want it in your body for a better immune system. Drugs, alcohol, energy drinks, you name it. Alcohol especially is something that should be avoided for a better immune system. According to the World Health Organization, alcohol opens you up to both physical and mental illnesses, compromising “the body’s immune system and increases the risk of adverse health outcomes.” So if you’re drinking and smoking, you might want to quit now before serious illness sets in.

1. Keep Sleeping

Like hydration and exercise, every doctor will tell you that you need to be getting enough sleep to help your overall health. While you’re sleeping, your immune system is creating cytokines which help to fight off inflammation or any potential infections. This is why when you’re sick, you tend to sleep a lot more. Studies have shown that people who get less than eight hours of sleep per night have a much higher viral infection rate.

5 Easy Ways To Eat More Vegetables

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Nutritionists suggest that every day you eat two to three cups of vegetables. Unfortunately, not many people hit this goal, and the numbers are alarming. Studies have shown that about 90 percent of those in the United States aren’t hitting those numbers, and it’s causing a lot of health problems throughout the country. But where are we going wrong? For many, they just don’t find vegetables to be easily accessible, tasty or worth the time. If you want to get more veggies in your diet, here are five surefire ways to get the amount you need.

5. Grilled Up

One of the biggest gripes that people have with vegetables is that they’re too bland. If you’re just eating them raw and not putting anything on them, that’s a reasonable take. There’s a way you can make vegetables taste much better without having to douse them in condiments, though, and that’s by using the grill. Grilled vegetables such as corn, peppers, onions and more simply taste better. One fun way of doing this can be making a vegetable kebab either as a side or the main event.

4. Snacking Time

Throughout the day, a lot of us tend to grab a quick and easy snack when we’re starting to feel just a tiny bit hungry. However, this can be a fast way of loading up on unnecessary calories without getting any of the nutrients that your body needs. With that in mind, it’s better to grab something such as baby carrots or celery sticks. Sure, they might not be the tastiest thing in the world, but it helps hit your snack cravings and adds almost no calories to your day.

3. Soup’s On

Most types of soup are deemed to be great for your health, and one of the easiest ways to sneak vegetables into your diet is to add them to your soup. Not only are you saving yourself a lot of calories by eating soup more often (which studies have shown to be true), but you’ll get a great blend of vitamins and minerals. The possibilities are endless when you’re making soup, allowing you to mix things up so that you aren’t bored.

2. Veggies as a Condiment Vessel

At the end of the day, a lot of us are going to want condiments or dips. Whether it be ranch, blue cheese or anything else, we need something to dip into them. Instead of going for the high calorie potato chips, why not try out some vegetables to make them a little bit healthier? Some of the more popular vegetables that are used for dipping include broccoli, celery, carrots and many others. Just try to take it easy on the ranch, though.

1. Will it Blend?

There’s a certain amount of vegetables that you’re recommended to eat during the day, including a specific amount of vitamins and minerals. A lot of people don’t want to eat their vegetables all day, so instead why not get all of that nutrition in one drink. Each morning, make yourself a smoothie that has all of the key vegetables. Getting it all in one glass is so much easier to remember, and in most cases, even tastes better.

5 Easy Ways To Lower Cholesterol

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When you have a cholesterol level that’s at least 200 mg/dL, you’re putting yourself at risk for heart disease or stroke. The rising numbers of those that have high cholesterol are both staggering and alarming, with around 95 million adults and even seven percent of children under the age of 20. We need to start working on our cholesterol levels before it’s too late, as you don’t want to become another statistic. To help lower your cholesterol, follow these five easy steps and you’ll be on the road to a longer and healthier life.

5. Followed to a Tea

Tea is one of the best drinks for your health thanks to a bevy of specific benefits that it brings. Among them is the ability to help lower cholesterol thanks to the high amount of antioxidants, especially when it comes to green tea. One major study showed that those drinking green tea on a consistent basis were able to lower their LDL levels by nearly 2.2 mg/dL. In non-human studies, the LDL rates dropped by up to 30 percent.

4. Drop the Weight

One of the main reasons why the amount of people with high cholesterol levels is on the rise is because of the rise in obesity levels. Carrying a lot of extra weight goes hand in hand with increased cholesterol, though you don’t have to shed every single excess pound to help lengthen your life. Studies have shown that people who lose just 10 pounds saw a significant improvement in their cholesterol levels. Those that shed 5 percent or more of their body weight were the biggest beneficiaries, all while increasing their good cholesterol and lowering their triglycerides.

3. Put Down the Cigarettes

When we think of smoking and its negative effects on health, we tend to first think about what it can do to your lungs, throat, mouth and your blood pressure. Not many people stop to consider what it does to your cholesterol levels. Those that smoke are at risk for heart disease, and cholesterol plays a big part in that. Researchers have found that smokers (which make up around 13 percent of the US population) have higher LDL levels and lower HDL levels, though the specific link is still being studied.

2. Eat the Right Foods

Naturally, you will want to change the way you’re eating to help improve your cholesterol levels. It seems like a no-brainer, but there are specific foods that you should be aiming for when lowering your LDL. Some of the best foods that you can eat include whole grains, beans, nuts, apples, strawberries and fish, just to name a few. Sticking to a diet that’s heavy in vegetables is also good, and you’ll be improving your overall health.

1. Get Moving

The last piece of the puzzle in lowering your cholesterol is to get regular exercise, and it doesn’t take much either. Simply getting a brisk 30 minute walk in your schedule five times per week will improve cholesterol. Once you get started in a walking program you can increase the intensity of your cardio that will only help even more. Jogging, yoga, swimming and cycling are some of the favorites that cardiologists suggest.

5 Easy Ways To Lower Blood Pressure

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Because of the high levels of obesity on a global scale, there have been a lot of adverse health problems that have come along with it. One of these problems is people suffering from high blood pressure, and the numbers are staggering. It’s estimated that around half of American adults have hypertension, with many of these people needing to simply adjust their lifestyle to see healthy numbers. If you find yourself in this category or simply want to avoid being a part of it, here are five easy ways to lower your blood pressure today.

5. Watch Your Weight

When you go to a doctor’s office, one of the first things that they’ll check for is your blood pressure. Either immediately after that or before that, they’ll check for your weight as well. Being overweight and having high blood pressure often go hand in hand, so it’s important to take control of your weight before it poses serious health problems. Try to keep your BMI (body mass index) between 18.5 and 25 to maintain an optimal weight. Obviously not everyone is the same, so your body will vary.

4. Cut the Salt

Since more people aren’t eating foods that are fresh and natural, there’s been a high dependency on sodium. High levels of sodium lead to a bevy of heart problems, with blood pressure being among the top of the list. Instead, you should focus on foods that are high in potassium, including bananas, spinach and yogurt. These foods also contain a lot of fiber and vitamins to give you an added boost.

3. Exercise More

You could probably guess that lowering your blood pressure might be as simple as getting more active. Many people are living more sedentary lives, especially as they’re working longer hours tied to a desk and not having the time or energy to get their regular exercise. It might not be easy at first, but starting off with some light activity four times a week (about 30 minutes each time) will almost instantly lead to reduced blood pressure. Get those steps in, wear a fitness tracker if you have to, and you’ll feel the benefit.

2. Cut the Vices

If you’re already eating fried, fatty and salty foods, you’re only making your blood pressure that much worse by adding a vice such as excessive alcohol consumption or smoking cigarettes. These two are some of the biggest contributors to high blood pressure levels, and you’ll see the benefits within just hours of ditching them. Cigarettes should be cut from your life completely while alcohol should be consumed very sparingly.

1. Destress

Even if you’re exercising every day, eating healthy, have a ‘normal’ BMI and don’t smoke, you can still be at risk for high blood pressure. This is because of the normal stress that we feel daily. If you take some time out of your day to destress through methods such as meditation or simply relaxing on the couch in the middle of a busy time, you’ll be able to lower your blood pressure. Studies have shown that it takes just eight weeks to see major improvements.

5 Foods That Are Healthier Than You Think

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The worst part about trying to get healthy or lose weight is trying to figure out what you actually can eat. It seems that there’s a million different foods that people tell you to avoid, but not all of them in the general consensus list are actually bad. Some foods that have been banned from many diets can actually be healthy in some variants or even as they are. Before you give up on some of your favorite foods, consider the benefits that they might have. Here are five foods that are healthier than you might think.

5. Red Meat

There’s been quite a big stigma when it comes to red meat, especially in the past 20 years or so. These days, people think that red meat is an express ticket to heart disease or cancer without considering that it can be good for your body in smaller portions. Many red meats tend to be lower in calories and contain no carbohydrates. Red meat packs in a lot of protein, as well as valuable nutrients such as iron, vitamin B12, zinc and selenium.

4. Eggs

Just like red meat, eggs belong in that group of foods that were once wildly popular before trends started to say that they were unhealthy. The biggest reason eggs became ostracized is because of the cholesterol content. One egg contains over 200 mg of cholesterol, meaning that two eggs would put you well over the daily recommendation. However, 70 percent of people that eat eggs don’t tend to have higher cholesterol, and this food contains several key nutrients such as selenium, calcium, zinc and more.

3. Chicken Wings

Chicken wings have always been popular, but more and more people are becoming experts on the food and there’s a lot of different ways to make a good wing. However, chicken wings are mostly seen as unhealthy because of the way that most restaurants prepare them. Deep fried wings with a lot of breading can be extremely unhealthy, but you don’t have to sacrifice health for good taste. Try throwing some naked wings with seasoning into an air fryer and you’ll get a lot of protein and vitamins that your body needs.

2. Peanut Butter

When people are trying to lose weight, peanut butter is one of the first things to go. That’s because peanut butter is high in calories and carbohydrates. However, peanut butter also has a solid amount of protein and healthy fats. The nutrition of peanut butter causes you to feel full and can lower your risk of heart disease and cancer. Of course, you don’t want to eat an entire jar all at once, but using a small amount each day goes a long way.

1. Potatoes

Just like peanut butter, potatoes are thought to make you gain weight instantly and will fill your body with carbs. Potatoes, like chicken wings, can be bad for you if you’re frying them and covering them in various high fat sauces. A baked potato on its own though is very beneficial. Potatoes can help control your blood sugar and provide your body with antioxidants and even throw in fiber to help you feel fuller for longer.