Connect with us


7 Sweet Snacks That Boosts Weightloss



7 Sweet Snacks That Boosts Weightloss

7 Sweet Snacks That Boosts Weightloss:

Likelihood is that when you’ve got tried weight-reduction plan, you’ve gotten heard the assumption that you simply can’t get pleasure from your meals. The diets have a tendency to chop energy to the purpose the place you’re continuously hungry. You’re left unable to benefit from the sweets and snacks that you simply often have. This fixed feeling that you simply can’t get pleasure from your meals leaves the food regimen unsustainable.

Snacking is a standard a part of life. Our our bodies want meals each three or 4 hours. That is how lengthy it takes for the digestive system to make room for extra meals. If you don’t eat repeatedly, your physique begins to worry when you’ll get sustenance once more. Whereas we don’t have to panic about our subsequent meal as a lot as we did up to now, our our bodies haven’t gotten used to that feeling of understanding there’s a meal coming in a couple of additional hours.

We find yourself affected by sugar cravings. Our our bodies inform us that we want the sugar to spice up power ranges till the subsequent meal. After all, typically we gorge on refined sugars that aren’t simply unhealthy for weight reduction but in addition unhealthy for our well being.

The snacks you eat have to help your weight reduction efforts. Candy doesn’t should imply unhealthy, although. You’ll be able to select wholesome and scrumptious candy snacks that may help your weight reduction. With the suitable meals teams, you possibly can increase your metabolism, assist you to really feel fuller for longer, and make it simpler to drop extra pounds. Our listing provides you with one new snack so as to add to your day. Substitute your present snacks and give attention to a sustainable, pleasurable food regimen to drop extra pounds.

Also read:7 Chocolate Mints Recipes To Try For A Special Dessert Twist

Inventory Up on Darkish Chocolate

Let’s begin by getting the chocolate out of the way in which. Simply since you are on a food regimen doesn’t imply that you simply can’t have any chocolate. You could be shocked to listen to that chocolate will not be really as unhealthy as “specialists” will inform you. It’s all within the components which might be included in most chocolate bars.

Chocolate is stuffed with antioxidants that may assist to help your weight reduction efforts. Extra particularly, it is stuffed with flavonoids, a plant nutrient that helps to forestall the storage of fats within the food regimen. Your metabolism burns off extra of the fats, so you don’t really feel the power slumps all through the day. On the similar time, your muscular tissues are protected, because the metabolism doesn’t want to drag energy from them.

The chocolate may also assist to curb your starvation ranges. It’s filling and candy, so helps to resolve all of your craving issues.

However it is advisable to get the suitable kind of chocolate to your snack. You can’t simply choose up your favourite taste of Hershey chocolate from the shop. Bear in mind that it’s the components which might be put into the chocolate bars that trigger the well being issues. You wish to search for darkish chocolate to help your weight reduction efforts.

Darkish chocolate has a bit of sugar, however not as a lot because the added sugar in milk chocolate. There are additionally no animal merchandise added to the chocolate, though in case you are vegan be certain the product states that it’s vegan-friendly! There isn’t a gluten or different allergen elements added in except after all, you get darkish chocolate with peanuts or nuts.

There are energy that it is advisable to contemplate although. Whereas darkish chocolate is an effective snack, you solely want a few squares a day to assist increase weight reduction. Alternatively, you may get some powdered cacao to make use of for snack recipes.

Strive a bit of chocolate blended in together with your yogurt or oatmeal. Add some powdered cacao to your smoothies. You may as well soften the darkish chocolate to dip your fruit into it.

If you really feel like you’re having enjoyable together with your meals, you’ll find it simpler to lose extra weight loss.

Use Yogurt with Your Fruity Snacks

1516688203 672 7 sweet snacks that boosts weightloss

Yogurt is likely one of the finest elements you possibly can add to your food regimen. There are some vegan-friendly choices on the market that use almond and soy milk, however most sorts of plain yogurts are good for you.

Make sure that it’s plain yogurt! Plain Greek yogurt or pure yogurt can have much less sugar—simply the pure sugars from the milk used to create it. Flavored yogurts can have added sugar thrown in and make them unhealthy for each weight reduction and your general well being.

Probably the greatest methods to make use of yogurt as a snack is to combine it together with your fruit. Berries are wonderful choices, however you can even get the advantages from cherries, apples, bananas, and extra. The fruits are naturally candy, and people pure sugars will mix with the yogurt. You make up for the shortage of added sugars since you’re selecting plain yogurt!

What makes yogurt with fruit so good is the opposite vitamins. Yogurts are full of probiotics, particularly in the case of Greek yogurt. Probiotics are the nice micro organism that the intestine wants for a wholesome system. Good micro organism will overpower the unhealthy, making it simpler to your digestive system to work successfully.

Then there may be the protein in yogurts. You’ll help the expansion of lean muscle, which requires extra energy to operate and construct. Your metabolism works quicker that will help you burn extra energy all through the day, and these energy will come from the fats shops.

On prime of that, the fruit is stuffed with fiber. This retains your digestive system working and can assist you to really feel fuller for longer and sooner. You don’t really feel the necessity to eat as a lot, so you discover it simpler to create a calorie deficit.

In case you select crimson berries, you additionally get the advantages from anthocyanin. That is an antioxidant that helps to forestall the storage of fats. Not solely is the protein encouraging the metabolism to take the energy from the fats as a substitute of muscular tissues, however your physique will discover it tougher to retailer fats.

Strive Toasting Chickpeas with Honey and Cinnamon

What about one thing a bit of completely different in the case of a snack? Have you ever ever thought of utilizing chickpeas to your snacking? Chickpeas are usually added to soups and stews or was hummus. There may be actually no downside with this, however they aren’t the perfect snacking meals. Nicely, hummus is, however you need one thing that you could choose up and eat such as you would sweet. You need a snack that curbs the candy cravings and hummus doesn’t fairly try this.

Nicely, it’s time to toast your chickpeas as a substitute. After toasting, toss them in some honey and cinnamon for the candy flavoring. Each elements are wholesome for you, providing a spread of advantages to your physique.

Let’s begin with the honey. It’s naturally candy and scrumptious. You’ll really feel like you’re consuming one thing naughty, serving to your physique neglect that you’re on a food regimen. The candy cravings immediately disappear, and you’re feeling glad.

As for the cinnamon, it affords extra weight reduction advantages. The spice will assist to decrease your blood sugar, which may improve even with pure sugars. With decrease blood sugar ranges, it’s a lot simpler to curb these candy cravings and stick with your food regimen plan. Plus, the spice helps so as to add a brand new style. Your mouth will likely be watering with each morsel.

After all, chickpeas are recognized for his or her weight reduction advantages. They’re full of fiber and proteins, serving to to construct muscular tissues and help the digestive system. You’ll really feel a lot fuller prior to with most different snacks. There isn’t a have to devour as many energy, making it simpler to create a calorie deficit to encourage your physique to burn extra fats.

Toast the chickpeas within the oven for about 30-40 minutes at 400F. In a bowl, combine some honey and cinnamon collectively and coat the toasted chickpeas with the combination afterward.

Read More: Slendarol Review: The Natural Professional Weight Loss Formula

Create a Chia Seed Pudding

Chia seeds are the at present “weight reduction miracle.” They don’t seem to be really a miracle, however they do are usually included in each food regimen. And there’s a lot of hype about how they are going to assist you to drop extra pounds.

It’s all within the vitamins. Chia seeds are stuffed with fiber. The truth is, you get about 40% of your beneficial day by day allowance of fiber in simply an oz. of chia seeds. The fiber will assist you to really feel fuller for longer and prior to meals that don’t have sufficient fiber in them. Your digestive system is absolutely supported, serving to you eliminate waste and keep away from abdomen and waste-removal issues. When your digestive system works successfully, so does your immune system. You can see it a lot simpler to stay to a food regimen as a result of your psychological state will likely be extra optimistic.

However you don’t simply need chia seeds on their very own. They do style deliciously blended right into a path combine, however how about making a chia seed pudding? You’ll need some yogurt, coconut milk, and vanilla essence to get a scrumptious snack to eat after a protracted day at work.

Coconut milk is a robust a part of this candy snack. It’s full of non-dairy calcium and protein. You’ll construct your muscular tissues and help your bones. On the similar time, it has wholesome, unsaturated fat. Sure, your physique wants some fats to assist help the load loss efforts. The fats will not be saved however turns into ketones to assist in giving the physique extra power.

Also read:10 Fat Burning Soup Recipes You Should Try

Pop Your Personal Popcorn

Popcorn is seen as an unhealthy snack, however it’s not really the popcorns fault. Like chocolate, it’s the components which might be thrown into the popcorn you purchase from the shop or movie show. Take into consideration the salt, sugar, caramel, and different elements you throw in.

As an alternative of shopping for the luggage of ready-made popcorn, why not get popcorn kernels that you will need to make your self? You should purchase a popcorn machine at a low price for this, however you can even pop on the range or within the microwave. By itself there are nearly no energy, that means you possibly can get pleasure from a big bowl when you watch your favourite motion pictures with the household.

Doesn’t plain popcorn style boring? It may be identical to air, however you possibly can add flavors to it with out damaging your weight reduction. In relation to candy, keep away from including refined sugars to your popcorn. Make a cinnamon and honey combine that you could drizzle over the bowl as a substitute. You get all the identical advantages as your honey and cinnamon coated chickpeas.

If you’re not involved in honey, go for just a few cinnamon or some nutmeg to sprinkle excessive. Cinnamon is the perfect for the blood-sugar-regulating advantages, however nutmeg provides you with the style of Christmas in a bowl.

Use Almond Butter with Your Fruit Slices

If you’re not involved in yogurt, you possibly can add some almond butter to your fruit. Peanut butter additionally works, however almond butter tends to be a bit of sweeter. This snack is finest with pears, apples, bananas, and different comparable fruits.

It’s the fruits that provide you with a number of the additional sugars. The sweetness is all pure, when you additionally get all of the vitamins from the fruit. Fill up on fiber to fill you up and nutritional vitamins and minerals to maintain your well being in test.

Almond butter helps your weight reduction due to the unsaturated fat. Sure, almond butter is nice to your well being! The unsaturated fat will assist to guard your blood vessels whereas making it simpler for the physique to transform vitamins into power. Your metabolism is healthier supported, so that you burn extra energy.

However the wholesome fat are a bit of tougher to interrupt down than the sugars and carbs from different snacks. You find yourself curbing your starvation cravings for longer whereas balancing out your blood sugar.

If you would like a bit of additional profit, you possibly can sprinkle a bit of cinnamon excessive. You get extra blood-sugar balancing advantages.

One of many main advantages of the snack is that you simply really feel like you’re consuming one thing unhealthy for you. Your mind is tricked into believing you aren’t on a food regimen as a result of the meals you get pleasure from will not be banned.

Drink a Glass of Chocolate Milk

You could not have had this because you had been a child, however it’s time to take into consideration shopping for it. Chocolate milk is far more healthy than it could initially appear. You should purchase it from the shop, too, relatively than making your personal!

There are two advantages from chocolate milk: The chocolate and the milk. With the chocolate, you get the advantages of the primary snack on this listing. The antioxidants will assist to forestall storage of fat, making it simpler to burn the fat and keep away from including extra to storage.

In relation to the milk, you’re including extra protein to your physique. It’s simpler to construct muscle with the protein, making it tougher for the metabolism to take energy from the muscular tissues. As an alternative, the metabolism turns to the fats extra and can assist you to shed extra. Plus, you find yourself with extra calcium to help the bone progress and enhance the metabolic fee.

Certain, there are some pure and unnatural sugars in chocolate milk. Nonetheless, the advantages outweigh the destructive parts. The sugars will simply make you are feeling like you’re having fun with one thing naughty, serving to you stick with your food regimen.

In the meantime, you get a fluid into your food regimen. Dehydration is a serious downside for weight reduction. In case you let your self go thirsty, your physique sends you the message that you’re hungry. Sure, more often than not that you simply get starvation cravings your physique is attempting to inform you that it wants a drink. The issue is you take heed to the starvation cravings and attain for energy. No less than should you try this with chocolate milk, you’re getting fluid and wholesome vitamins on the similar time.

Begin Snacking in a Wholesome Approach

There isn’t a have to forgo all of your candy treats. Candy snacks are a crucial a part of a sustainable food regimen. The very last thing you need is to really feel like all of your favorites are banned. Chocolate will not be really that unhealthy for you. Pure sugars may also help to curb the cravings and make it simpler to stay to your food regimen.

With the above listing, you’ve gotten seven snacks that you could adapt and modify to work to your wants. A few of them you possibly can even combine collectively for a extra fulfilling snack! Get a spread of vitamins on the similar time, curb your starvation, scale back your fats shops, and make it simpler to drop extra pounds.

Mahesh is leading digital marketing initiatives at RecentlyHeard, a NewsFeed platform that covers news from all sectors. He develops, manages, and executes digital strategies to increase online visibility, better reach target audiences, and create engaging experience across channels. With 7+ years of experience, He is skilled in search engine optimization, content marketing, social media marketing, and advertising, and analytics.


6 Types of Health That Make Up You Part III




“Take Control Of Your Health Naturally”

Emotional Health

Emotional Health is one of the most affected yet neglected aspects of our health. It can be easily confused with mental health. Emotional health is explained by the degree in which a person feels secure and relaxed in everyday life. An emotionally healthy person has an open mind, an open heart and a relaxed body. They will have a high self-esteem and will not react with quick off the cuff responses, and with anxiety or panic to events that occur in everyday life.

Emotionally safe people are calm and patient with others because they are emotionally safe with themselves and are not quick to judge or criticize. Feelings are not something that an emotionally healthy person avoid or control because they are secure with them. Instead they are expressed in an assertive healthy manner.

Well, sounds really good huh? Don’t feel bad! Most people are not emotionally healthy. Too much life has hit them and there you have it; trash in, trash out. Nevertheless, you want to strive to be emotionally healthy.

If you want to improve your physical and mental health you need to achieve emotional health. A lack of emotional health is often the cause of physical disease and mental illness.

How to Improve Your Emotional Health Naturally?

The way to improve your emotional wellness is to learn to feel your authentic emotions and feelings and express them in assertive ways.

Steps to resolve conflict and find healthy emotions:

1. Step back – take a deep breath

2. Be honest – Identify your feelings

3. Own your role – It takes two

4. Do not accept other’s responsibility – It takes two

5. Find a confidant – Professional therapist

6. Deal with it – Do not obsess

7. Time for action – Decide a plan of action

8. Forgive – For you not for them

Taking time to heal and take care of your emotional wellness is a must. It is just as important as the rest. Finding the balance between all six is the difficult part.

Continue Reading


The Benefits of Wearing a Moisturizer for Combination Skin




Your cheeks are most likely dry, tight and in need of some intense moisture but your forehead, nose and chin are probably oily with enlarged pores and a blemish or two. So, how do you make your whole face happy without applying two products? Wear a moisturizer that has been specifically designed for you.

Why do You Have Combination Skin?

When the sebaceous glands in specific areas of your face become overactive, you end up with combination skin. Unfortunately, this causes your T-zone to be extremely prone to blackheads, whiteheads and acne breakouts.

You will probably never exactly be able to pinpoint the cause of your combination skin. It can be a result of many influences including improper diet and lifestyle choices, lack of sleep or exercise, stress, anxiety and poor health. Thankfully, regardless of the cause of your skin being the way it is, there are products such as Shiseido Pureness Mattifying Moisturizer Oil-Free that will effectively nourish your skin without clogging your pores.

Daily Care

It is essential that you only apply a moisturizer to a freshly washed face. As a side note, always choose a gentle cleanser. You may assume you need a harsh product to eliminate oil but all you are doing is robbing your skin of oils so it feels as though it needs to produce twice as much to compensate.

After you wash your face, gently pat dry with a clean towel. Apply your moisturizer beginning at the neck and working upward. You never want to start at your forehead and use downward motions! You may feel the urge to skip your T-zone and apply only to your cheeks but this is not a wise decision. Most combination skin products are oil-free so you don’t have to worry about them making your skin more oily.

Additionally, if you do have a problem with your T-zone becoming ridiculously shiny during the day, a product such as Billy Jealousy Combination Code Face Moisturizer will remedy that problem for you. This is a remarkable moisturizer for combination skin that not only nourishes, protects and reduces the appearance of fine lines and wrinkles, it also provides you with a matte finish all day long whether you wear makeup over it or not.

Continue Reading


See Nutrition From the Eyes of a Wellness Trainer




I was introduced to vitamins when I was just a kid and my dad has been taking vitamin supplements his whole life and has the health of a young man at 74 years old. So naturally I followed his steps and have been taking vitamins and minerals myself for the last 20 years; I have always been healthy and am a good example.

I have studied 2 years with Swiss nutritionist and have taken courses with some of the best specialists in Europe and have a good outlook of peoples lives and nutrition.

Through the years of working with patients that have had health problems I have found that most people have a lack of nutrients, and that is very ironic because of our excess in eating; in the past there was malnutrition because there was a lack of food varieties and today we still suffer from malnutrition because of too much food that contains little nutrients. From fast to prepacked and even store bought food there is just not enough nutrients in food to cover our needs. With far more agents that oxidize our bodies it is important to replenish antioxidants in our body. I am all for supplements that can replenish our body with what it lacks, and today I introduce you to new nutrients of grand quality and practical to use.

There is a better way of taking vitamins and minerals that is far more effective and great tasting. With up to 98% absorption rates and the best ingredients on the market… Let’s take a quick view of these next generation products.

The Anti-Aging Spray provides cell protection with its main ingredient that everybody is talking about Resveratrol and many other ingredients like: Goji, Noni, Mangosteen, Acai, Amalaki, Aloe Vera, Pomegranate, Maqui, Black Currant, Grape Seed Extract, Pine Bark Extract.

The Multi-Vitamin Spray will nourish your cells and strengthen your immune system that is so important to fight against sickness that challenges our body constantly. This product contains: Hawaiian Spirulina, Chlorophyll, Ionic Minerals, Multi-Mineral Blend.

The Vitality Spray will increase your energy levels and stamina and libido performance in men and women. This product contains: Siberian Ginseng, Rhodiola Rosea, Schizandra Chinensis, Gotu Kola, Maca, Yohimbe, Damiana, Horny Goat Weed.

Continue Reading


Ten Ways To Defrizz The Hair Of Your Full Lace Wig




1. Properly moisturize hair is less likely to be affected by static, so deep condition regularly. I recommend you use a deep conditioner about once a week. You can leave the conditioner on for anywhere from ten minutes to all night long while you sleep!

2. Since moisture is tantamount in keeping hair smooth, avoid products that include drying ingredients like alcohol or sodium lauryl sulfates. (Beware of most generic hairsprays, which contain drying alcohol, and try for example DeMert hairspray, for wigs.

3. What lots of ladies do not know is that towel drying your hair can actually create more static than blow-drying if it is not done properly. Here is a trick: instead of rubbing or wringing hair out, blot dry with a thin towel made for drying hair. (If you do not have one, an inexpensive hand towel will do fine.)

4. Stop washing your hair every day. No, really. It dries the hair of the full lace wig to the utmost and therefore adds both frizz and tangles (which can cause breakage and lead to more frizzing). Also use an appropriate shampoo like for example, Vapon Wig Care Shampoo & Conditioner.

5. Contrary to popular belief, blow drying can be done without creating frizz if hair is properly finished; to do this, apply a leave-in conditioner that is made to prep hair for heat styling and comb through damp hair with a wide-toothed plastic comb. Then, use the concentrator attachment on your blow-dryer and dry downward so that the follicle is smoothed flat toward the ends of your strands.

6. The appearance of frizz is often caused by split ends and breakage, which create weaker, larger ends of the hair strands that reflect sunlight particularly well and are very noticeable. Combat this effect by regularly trimming hair to keep ends healthy and smooth.

7. Brush your hair with a plastic-bristled hair brush rather than horsehair or other fiber bristles. Plastic bristles create less static and help the top of the hair to lay flat, avoiding further damage.

8. Run a fabric softener sheet (like the ones you use in your clothes dryer) over the hair of your full lace wig and watch static frizz and fly-away disappear.

9. You probably know to use an anti-frizz serum or glossing serum to finish your style; however, instead of applying it directly to your hair first or rubbing it between your palms, try smoothing the serum through your comb and then combing your hair to apply. This ensures an even application and dispels any frizz-breeding effects your brush bristles might impart on your hair.

10. In a hurry? A dab of any generic moisturizer can double as an on-the-go de-frizzing cream. Simply rub the moisturizer between your fingers, and then run your hands over and through the most frizzy parts of your hair. You are now so smooth!

Continue Reading


Fabulous and Super All-Natural Skincare Tips for Women With Dry Skin




Girlfriends, you know how much dry skin bothers me? No matter what I do, I can’t seem to escape my dry, dry elbows, my dry knees and my face drying out! If you are having similar problems and have no idea what all-natural skincare tips are out there for us women with dry skin, take a look below!

Avoid Lengthy Sun Exposure

While I absolutely love the sun, that doesn’t mean that I need to be out in it all of the time! Lengthy sun exposure might seem like a great idea when you are on the beach, but girlfriends, bring that umbrella with you! Staying out of the sun is imperative to keeping your skin hydrated, moisturized and all around beautiful looking. When you are going out in the sun – slather on a bit of sunblock (the higher the SPF the better!) so that the rays don’t get you too bad and that you are protected!

Changing of the Seasons

As the seasons change up, so will your skin! In the winter you might experience your skin becoming drier than normal, where in the summer, it could be caked in sweat and sunburned. That means that you can’t take on the same skincare for all of the seasons! Switch it up ladies and really show your skin some love, no matter what season it is! Whether you have to invest in a humidifier during the winter to kick the dry skin out or slip into SPF and drink plenty of water during the summer to keep it from drying out.

Don’t Over-Apply or Over-Wash

Girls, you gotta listen – the biggest mistake that we all make is the fact that we over-apply, we over-work, we over-wash our skin and that could be the biggest reason why you are drying it out! Keep it simple and don’t over-work your skin! Instead, go with a cleanser that isn’t too harsh, go with a moisturizer that is right for your skin and don’t forget that SPF-infused makeup that will keep your skin beautiful when you are in the sun!

All Natural Facial Masks

Finally, once a week you should be using an all-natural facial mask that will lock in the moisture for your skin and that will keep it looking plump and oh-so-delicious! I use a honey and yogurt face mask and girls, let me tell you, it works wonders! These two products mixed together will create a beautiful mixture that will leave your skin glowing, smooth and all sorts of soft!

While these are just a few of the tips that I use to keep my skin oh-so-beautiful in the hot, hot heat of the summer and the bitter cold of the winter (and every season in between!), do you have any more tips you use? Tell me ’bout ’em girls, I want to know!

Continue Reading


Is Perfume Safe for Pregnant Women?




You’ve probably already started making healthy choices in your diet since you found out you were pregnant. But did you ever wonder if some of your toiletries or beauty products are unsafe for your unborn baby? Surely pregnancy is a time when you want to take extra safety precautions.

Everyone knows pregnant women are famous for their heightened sense of smell. When I was pregnant with my son, I had a few weeks where I would have to cover my nose wherever I went. It wasn’t just bad smells that bothered me, but also normal smells and fragrances that I normally liked. I also could no longer tolerate my regular perfume — it gave me headaches and even made me nauseous sometimes. I wondered if there was anything in perfume that could be dangerous for me or my baby?

I was surprised to find that studies have shown that some of the artificial chemicals in perfume may cause birth defects in male fetuses. After discussing this with my doctor, it was advised that I cut down on perfume at least between 8 and 12 weeks, which is when the fetus is the most defenseless.

After the 12 week period, I found that the nausea subsided a bit, and with my doctors approval, I was able to use perfume once more. At this stage in my pregnancy, I found myself craving different kind of fragrances than the perfume I normally used. I found many perfumes overpowering, but fragrances that had strong citrus scents made me feel refreshed and seemed to calm the nausea when it did occur. I found that Calvin Klein’s One Summer to be the best perfume for pregnancy. It’s a very clean smell and not over-powering, and has a perfect amount of citrus. I also found that light and flowery scents helped when I didn’t feel well. Eternity Moment by Calvin Klein is recommended for this. It is very floral, but not too overpowering.

Something else that’s highly recommended while pregnant is to use lotions and oils. You can use them even during the 8 to 12 week gestation period without worrying about any harm to your baby. During this period I liked to use the lotion that matched the perfume I liked. Many perfumes also have lotions, oils and bath gels of the same scent. Don’t wear all of those things at once though, or you may have a sensory overload.

Although perfume has been found to be safe for pregnant women, always err on the side of caution. During that sensitive 8 to 12 week period when your fetus is very susceptible to all kinds of things, stick to oils and lotion. If you decide to use perfume after this period, it’s best not to spray it directly on you. Instead, spray the perfume in the air, walk forward, and let the perfume fall on you. Another idea is to lightly spray your clothes about 10 minutes before putting them on.

Continue Reading


Days Gone By – Adapting to a New Reality in Health and Wellness




Success: A Challenge to Change.

Western medicine systems based around hospitals, highly trained professionals and high-tech equipment with little role for patients and care-givers has been remarkably successful. Indeed, science and technology are continuing to revolutionize healthcare: who would argue many infectious diseases have been controlled, maternal health (mother/newborn mortality) improved and that vaccine development has curtailed large-scale viral epidemic.

However, as our populations grow older and they suffer more from long-term conditions such as diabetes, cancer, Alzheimer treatment/care and coronary disease — they can’t simply be treated with a system of diagnosis and control set up to fight the diseases of a half century ago.

The basic problem in all wealthy countries is diseases have changed but health services haven’t really. The health problems of the early 21st century are not the same as those of the middle of the 20th century — when current western healthcare systems were formed.

They require services in the home and community as well as in the hospital and, critically, the involvement of patients and care-givers.

Larger Effect on Disease than Smoking

As reported in 2010, an analysis (of the Behavioral Risk Factor Surveillance System data from1993 to 2008 of 3.5 million adults) by researchers at Columbia University and The City College of New York showed that obesity now had a larger effect on disease, while smoking had a greater impact on deaths. Why? The number of adult smokers decreased 18.5 percent over that time, while the proportion of obese Americans increased 85 percent.

Findings like these now account for an increasing majority of illness and healthcare costs in richer countries.

Of course, as witnesses by highly publicized healthcare reform last year, changes are trying to be made. Yet, reimbursement systems reinforce the old model, institutions and professional training are largely constructed around it, commercial interests promote it and the public see hospitals as the bedrock of healthcare.

Dread Cost of the Clinic; Fear Change Even More

As we’ve seen most challenging of all are questions about resources. What should someone do if they can’t afford the system but fear approaching (generally) more affordable alternative or complementary medicinal techniques?

The answer appears to lay in grassroots wellness training of health workers and introducing technology that is “translatable in education and practice” to the mainstream. Today many emerging health professionals are very interested in global health and eager to experience and learn from cultures and countries unconstrained by our healthcare history.

Competence, Professionalism and Cooperation in Holistic Healthcare

For example a small but vibrant educational institution in the Pacific Northwest of the USA is training people differently, creating new sorts of viewpoints, engaging families and communities and concentrating more on promoting health rather than on just tackling disease. The American College of Healthcare Sciences (ACHS) fosters competence, professionalism and cooperation in holistic healthcare. Graduates build a holistic foundation for personal health care and rely on finding ways to use, preserve and share knowledge in natural medicine to provide for patients. ACHS students are gaining the all-round expertise that will help them to become the health professionals we need for the 21st century.

And governments can do much more to support efforts such as these, just as the US Department of State relies on a “3-D” philosophy to advance their mission: defense, diplomacy and development. Governments can promote the exchange of ideas and people and help health and wellness workers from richer countries to work in poorer countries. In doing so they will learn for themselves the subtitles of cultural and social health practice and, at the same time, help to repay a debt for the many professionals who have migrated to richer countries. As the Department of Defense has shown it can be a win-win situation from which we will all gain. Security can beget peace which can lead to even greater sustainable development.

As Lord Nigel Crisp, former chief executive of the NHS and Secretary of the Department of Health in England notes in his new book Turning the World Upside Down: The Search for Global Health in the 21st Century: “when old methods no longer work, are we willing to look outside the mainstream for new ideas? Or are we content to stick with professional structures and working arrangements created 50 years ago?”

Continue Reading


10 Healthy Snacks For Weight Loss and Wellness




Contrary to popular belief, snacking is actually very beneficial. It helps to refuel your body, maintain blood sugar and energy levels and control your appetite.

Healthy snacking will help your body get the nutrients it needs and help you avoid overeating at meal times.

Indulge in these guilt-free snacks. Remember we encourage an anti-inflammatory, low-glycemic, paleo-style diet for weight loss and wellness. A body must get healthy before it can lose weight.

1. Fruit and Yogurt Parfait.Organic plain yogurt is best. Yogurts with added flavors are higher in sugar. Instead, flavor your yogurt with fruit. Blueberries are an excellent choice as they have a lower glycemic content that will help balance blood glucose and insulin levels.

2. Romaine Lettuce Wrap With Organic Turkey and a Slice of Raw-Milk or Skim Mozzarella Cheese.

Romaine lettuce contains the highest nutritional and fiber content of all lettuce. Turkey is 94% protein which helps you to lose weight by boosting your metabolism and decreasing hunger. Adding raw milk grass-fed cheese not only adds flavor but also adds calcium without any harmful hormones or preservatives. A great source for grass-fed wild meat, game and poultry is at U.S. Wellness Meats.

3. Veggie Sticks With Cottage Cheese Dip. Non-starchy vegetables contain almost eight times the amount of fiber found in whole grains. Fiber is essential for a healthy digestive system. Fat-free organic cottage cheese makes an excellent low calorie snack.

4. Shrimp Cocktail Shrimp is 90% protein. Try dipping it in some cocktail sauce for a low calorie, high protein snack.

5. A Handful of Nuts. Walnuts are the best choice as they’re rich in protein and fiber but they also contain a high dose of omega 3 fatty acids (good fats) as compared to other nuts. Healthy fats help lower your risk of disease. Omega-3s are anti-inflammatory, meaning they help prevent inflammatory diseases such as stroke or heart disease. People who are overweight are actually suffering from an inflammatory condition.

6. Celery Sticks and Almond Butter. This is a great combination of protein, monounsaturated fat and energy. Almond butter is a healthier alternative to peanut butter as it contains no added ingredients or preservatives and better fats. (peanuts are a legume not a nut)

7. Deviled Eggs. Eggs are very high in protein which makes them a great snack. My Guacamole Deviled Eggs are a great high-protein healthy snack with good fats.

8. Herring Wraps. Buy a few tinned containers in a few different flavored sauces such as tomato or tangy mustard, herring fillets are high in omega 3 fish oils. Don’t but if they are in soybean oil. Try wrapping them in a few leaves of romaine lettuce.

9. Banana Nut Pop. Dip a banana in plain organic yogurt and roll in walnuts or coconut. Freeze. Yummy!

Bananas are a great source of fiber and potassium. They do have a high sugar content so eat in moderation. Coconuts have anti-microbial, anti-viral and anti-bacterial properties and are one of the best sources in the world for MCFA (medium-chain triglyceride fatty acids)

10. Lemon Tuna Avocado Snack. Halve an avocado and scoop out the flesh. Mix with lemon juice and tuna. Serve in the shells. Good protein, good fat.

Avocado’s are high in monounsaturated fat and potassium. Tuna is a great source of protein, omega-3 fatty acid and is very nutrient-dense. Protein builds muscle which in turn burns more calories to help you lose weight.

And here’s your BONUS snack idea….

***Smoked salmon.

Don’t get salmon that’s been smothered in brown sugar. Salmon is one of the best sources of protein and healthy fats on earth. Always try to buy wild-caught and not farmed raised (fed grains).

Continue Reading


Fingernail Disorders – Paying Attention To Your Nail’s Health Might Save Yours.




Fingernail condition has been used for thousands of years to accurately diagnose ailments and maladies in the body. Chinese physicians mastered this practice.

Fingernail changes may signify a number of disorders elsewhere in the body. These changes may indicate illness even before the rest of the body shows any signs. Although I will discuss later in this article what nutrients may help with actual nail problems you should always seek professional help if any of the below changes are observed on the nail.

o Thick nails may indicate a vascular problem.

o Ridges running lengthwise may indicate a kidney disorders.

o White moon area turning red may indicate heart problems. If it turns dark blue then lung problems may exist.

o Brittle nails may indicate possible iron deficiency.

o Yellow nails may indicate internal disorders.

o White nails may indicate possible liver or kidney disorders.

o Nail beading may be a sign of rheumatoid arthritis.

o Nails that chip, peel, crack, or break easily show a nutritional deficiency.

o Brittle, soft, shiny nails with no moon may indicate an overactive thyroid.

o Nails separated form the nail bed may indicate a thyroid problem.

o White lines across the nail may indicate a liver disease.

o Red, inflamed looking skin at the bottom of the nail may indicate a connective tissue disorder.

o Ridges across the nail may be a sign of the flu.

o Nails curving downward at the ends may indicate heart, liver, or respiratory problems.

o White lines show possible heart disease, or arsenic poisoning.

o Unusually wide, square nails can suggest a hormonal disorder.

These are a sampling of nails conditions that may point to serious health problems. These are not intended to serve a diagnostic tool. If in doubt seek the diagnosis of a physician.

Don’t wait if you suspect a problem. Seek help. Also consider looking at your eating habits, environment, and general well-being. Consider taking extra vitamin supplementation to balance out your system.

Continue Reading


Swimming and Skin Care – Repairing the Skin Barrier




Often pool swimmers complain of water related skin problems. Chlorine has a caustic effect, causing a disruption to the Stratum Corneum (the outermost layer of the epidermis) the skin’s barrier. This skin barrier, was coined by Dr. Peter M. Elias of the University of California, San Francisco, an expert on skin barrier and epidermal biology.

The Stratum Corneum functions to form a barrier to protect underlying tissue from infection, dehydration, chemicals and mechanical stress. This skin level consists of dead cells (corneocytes) composed of 15-20 layers of flattened cells with no nuclei and cell organelles. These corneocytes are embedded in a lipid matrix composed of ceramides, cholesterol, and fatty acids.

This barrier is produced through a process called desquamation, cells shedding from the surface of the stratum corneum, and balancing proliferating keratinocytes (cells that produce keratin, a beneficial protein for the body). Then these cells migrate through the epidermis towards the surface in a journey that takes approximately fourteen days.

In other words, we are born with a healthy skin barrier that is capable of naturally keeping skin moist, and hydrated. Unfortunately, over time that layer of skin gets damaged from things like cold weather, excessive sun exposure, prolonged water submersion, wind conditions and other environmental factors. These causes break down the components of this layer of our skin and leave it without protection, susceptible to pruning, wrinkly skin, inflammation, bacteria, dryness, itchiness and allergens – damage.

Can Drinking Water Help to Hydrate Skin?

We are made of water (the average adult human body is 50-65% water). Copious quantities of water from our bodies is excreted daily. Therefore, the drinking of water is important because it replaces our supply. According to the FDA, we are to drink 8-10 glasses of water a day to maintain what we lose. The myth is that by doing so our skin is then adequately hydrated. For skin purposes, unfortunately, the consumption of water doesn’t help all that much. In fact, the water we drink has a lot to do before it even gets to the skin. Think of the long and winding path water takes in our bodies and you’ll note how many stops it makes to other organs, etc., before it even makes an appearance at the surface of the skin, for example:

1. Ridding the body of toxins,

2. Aiding with our digestive system,

3. Helping our organs function properly, etc.

Therefore, in theory, we need to apply water to the skin topically and somehow hold it there in order to keep skin moist, hydrated and wrinkle free. Moisturizers seek to accomplish this very task.

Moisturizers and the Skin Barrier

Despite what some advertisers tell us, many moisturizers available today do very little to keep moisture in the skin. That is because very few can penetrate the stratum corneum. With that truth, can the skin barrier even be repaired? The good news it that ‘yes’ it can. Because this layer of cells is made up of ceramides, cholesterol and fatty acids, it stands to reason that if those elements are depleted causing damaged skin then adding them back to the skin will improve its texture. We accomplish this by putting the missing ingredients of ceramides, cholesterol and fatty acids together in proper measurements (formulas) so that they work homogeneously to improve the skin. The mixture is key because just as we initially had them in our bodies, we must replace them similarly.

Which Moisturizers Even Work on the Dermis?

1. Shea Butter – contains fatty acids stearic and palmitic acid

2. Dermalogica Barrier Repair – shea butter, evening primrose oil

3. Zerafite – sold by dermatologists as a barrier repair face cream and body cream.

4. CeraVe Moisturizing Cream 16 oz Daily Face and Body Moisturizer for Dry Skin – formulated technology allows ceramides to penetrate the skin

5. Water – douse your skin in fresh water before swimming

What About Working from the Inside Out?

1. Supplements – such as borage seed, fish oil or evening primrose oil

2. Hyaluronic acid – despite some claims, many dermatologists profess that it cannot enter the dermis when applied topically

3. Water – drinking 8-10 glasses a day does improve the skin’s quality, but it takes time to reach the skin, as previously mentioned


Swimmers have special needs that pertain to moisturizing and protecting of our skin. Addressing these needs in logical, well-informed and consistent ways can allow swimmers to enjoy the water for a lifetime. The information above does not cover all that there is known on this subject. There are tons of more products and procedures that have been proven to work on a swimmer’s skin. This post is an overview, generally giving insight on how swimmers should approach their skin care needs.

Try the moisturizers and supplements above after speaking to your dermatologists and doctors to see if they are right for you. If they are not, hopefully the information above will lead you to the correct combination of internal and external remedies designed for your needs.

As swimmers, we have to design and implement a routine to protect our skin. Doing nothing can only help to erode our skin barrier over time.

If this post has been helpful to you, please leave a comment below.

Thank you and Go Swim!

Continue Reading