Fiber Benefits: About The Nutrient Which Supports Our Digestion

Fiber benefits our body through a complex process of digestive and cellular activity. First of all, simple sugars and fats extract from food in the small intestines during digestion. Secondly, complex carbohydrates in plant material dietary fiber enter the colon. The colon is a part of our digestive track where a large amount of microbes reside. Last, microbes in our digestive track turn dietary fiber into beneficial material for the body to use.

Healthy Protein Fatty Acids & Fiber Benefits

Certain nutrients from fiber such as cellulose go straight through our system and do not get consumed by microbiota. However there are other types of dietary fiber that microbiota use to degrade and ferment the sugars in our food. Protein fatty acids form and absorb into our blood stream as a result of microbiota activity. Once absorbed, these fatty acids are a key element to regulate our bodily functions.

Many people think protein fatty acids are simply a salvageable form of calories. Popular opinion states that fatty acids simply extract calories from complex carbohydrates. On the contrary, protein fatty acids do much more and are very important for our gut health. Immune system regulation in addition to reduction of inflammatory symptoms occurs with fiber. Lack of dietary fiber intake and protein fatty acid production results in poor health. We are also more likely to become sick as we develop a hyper-inflammatory immune system. This is an unfortunate health condition of the Western world caused by diets that consist of limited fiber and large amounts of processed foods. Fiber benefits us by working in conjunction with protein fatty acids to support optimal digestion.

Solving Digestive Problems With Fiber

Our digestive system is sensitive and prone to diseases. Antibiotic use and deprivation of complex carbohydrates are detrimental to digestion. Consequently this type of mistreatment of our gut creates an opening for pathogens to exploit and as a result make us sick. In addition, the mucous layer of our intestine becomes thin and inflammatory responses increase due to a lack of dietary fiber. Solve the digestive track sickness quickly with an increase of dietary fiber. Constipation is another common digestive condition which is resolved by eating more fiber. Bloating is a common issue you are likely to face in a high fiber diet. Add more fiber to your diet slowly and monitor your symptoms to control bloating.

Moderate Your Fiber Intake Carefully

Microbiota in our intestines are important for proper digestion. Increasing the amount of this cellular activity to accommodate an increase of fiber requires careful consideration. New microbiota which processes our dietary fiber may not accumulate as rapidly as we are ready to increase our fiber. Hence we must increase our fiber intake at a slow and moderated pace in order to accommodate our current microbiota count.

In conclusion, awareness of fiber benefits is the answer to achieve proper functionality of your digestive system. Also by eating more of this nutrient, you will shield yourself from disease. Finally, our bowel movements become easier and we are less likely to become sick by increasing our fiber intake.

Natural Ways To Build Strong Bones

The conventional guideline to preserving bone density advocates for taking high-dose calcium supplements along with some vitamin D – 1,000 mg a day for women under 50 and 1,200 mg for women over 50. If one already has osteoporosis (low bone density), the first-line treatment is bisphosphonate drugs like Fosamax, Reclast, Actonel, or Boniva.

Unfortunately, both approaches have major drawbacks.

High-dose calcium with vitamin D supplements –

Based on many studies from the past two decades, researchers found that high-dose calcium along with vitamin D supplements do not prevent fractures at all. In fact, they may actually promote kidney stone formation and raise the risk of heart attack by increasing calcification of the arteries.

Bisphosphonate drugs –

Bone is a living organ that is continuously being reshaped and rejuvenated in a process called remodeling. In this process, cells called osteoclasts remove bone tissue while cells called osteoblasts deposit new bone tissue. With osteopenia (bone density slightly below normal) and osteoporosis, the rate of bone breakdown exceeds the rate of bone formation, resulting in a decrease of bone mass.

Bisphosphonate drugs work to kill the osteoclasts, cells that break down bone tissue, so your bone becomes denser. However, researchers found that after several years of bisphosphonate use, your bone also becomes weaker and more prone to fractures. This is because these drugs only stop the breakdown of old bone, they do not help to rebuild any new bone. Besides, they may have unpleasant side effects like heartburn, difficulty swallowing, joint pain, muscle pain, headaches, nausea, and rotting jaw.

Hence, bisphosphonate drugs is not be the ideal solution for osteoporosis. There are some very effective natural ways to build strong bones, but before going into that, let’s first look at why one may develop osteoporosis in the first place.

Common Causes Of Osteoporosis

  • Aging – the natural decline in estrogen in women after menopause and testosterone in men results in lower bone density.
  • Inactive lifestyle or lack of weight-bearing activities
  • Nutritional deficiencies
  • Low vitamin D and vitamin K2 levels
  • Gluten, if you have an autoimmune disease or a gluten sensitivity. Gluten is a grain protein found in wheat, rye, and barley. When the body cannot properly digest gluten, it causes inflammation in the small intestinal lining, results in intestinal permeability, and malabsorption of nutrients including calcium.
  • Excess alcohol consumption
  • Smoking
  • Heavy metal accumulation in the body especially cadmium, lead, and mercury
  • Over consumption of soft drinks that contain phosphoric acid
  • Hormonal imbalances. The main hormones in the body that directly correlate to bone density are progesterone, estradiol, testosterone, and DHEA which all decline naturally over time. However, when there is chronic high stress, the decline becomes more rapid.
  • Gastric bypass surgery
  • Radiation
  • Taking excessive thyroid hormone
  • Long-term use of certain medications such as:
    • steroids like cortisone and prednisone (for arthritis, asthma, lupus, and multiple sclerosis)
    • phenytoin and phenobarbital (for epilepsy)
    • GnRH (for endometriosis, prostate cancer, and female infertility)
    • aromatase inhibitors (for breast cancer)
    • antacids containing aluminum and proton pump inhibitors (for heartburn)
    • chemotherapy drugs (for cancer)
    • cyclosporine and tacrolimus (for preventing rejection in organ transplant)
    • heparin (for blood clots)
    • loop diuretics (for heart failure, edema, and kidney problems)
    • medroxyprogesterone acetate (for contraception)
    • methotrexate (for cancer and rheumatoid arthritis)
    • thiazolidinediones (for diabetes)

How To Increase Bone Density Naturally

1. Avoid foods that cause osteoporosis

  • Gluten. For those who have an autoimmune disease or have a gluten sensitivity, gluten is the major contributor to bone loss. Therefore, if you have osteopenia or osteoporosis, you should be screened for gluten sensitivity. Cyrex Labs Array 3 is a blood test that can accurately identify gluten sensitivity.
  • Canned soda. The high phosphorus content in canned soda leads to the removal of calcium from the body.
  • Alcohol. Excessive alcohol interferes with the balance of calcium and the production of vitamin D, a vitamin essential for calcium absorption. Chronic heavy drinking also leads to hormone deficiencies. In men, it lowers testosterone and in women, estrogen.
  • High-sodium processed foods. Salt causes excessive calcium excretion through the kidneys.
  • Coffee. Over consumption of caffeine leaches calcium from the bones. Limit to two cups a day if you already have osteopenia or osteoporosis.

2. Eat plenty of foods that build strong bones

Most people believe that drinking more milk will help build strong bones. Unfortunately, long-term scientific studies have not been able to back up this theory. In fact, they found that countries with the highest milk consumption, including America, also have the highest rate of osteoporosis!

One of the reasons may be because the milk we consume these days is pasteurized and homogenized. These processes alter the milk’s natural chemistry and make it much harder to digest and absorb the nutrients.

Another reason is that besides calcium, there are other nutrients that are needed for building bone, like boron, chromium, copper, iodine, magnesium, manganese, selenium, silicone, and strontium. Merely consuming high amounts of calcium from milk will not contribute to strong bones.

So what kind of foods will give you the whole gamut of nutrients for making strong bones? The following are some that are particularly beneficial –




collard greens

green beans




Swiss chard










Nuts and seeds

Nuts and seeds contain anti-nutrients like phytic acid and enzyme inhibitors which impede the digestion of vitamins and minerals. To overcome this, soak the raw nuts and seeds in warm, filtered water for up to 12 hours, depending on the type. Keep the bowl at room temperature and cover with a kitchen towel. Drain and rinse afterwards. Eat immediately or store in an airtight container in the refrigerator.

almonds (soak for 8-12 hours)

Brazil nuts (3 hours)

hazelnuts (8-12 hours)

sesame seeds (8 hours)

walnuts (4 hours)


canned Alaskan salmon with bones

canned sardines with bones

wild caught fish

Bone broth

made from organic, pastured-raised chicken, beef, bison, pork, veal, or wild caught fish bones


bee pollen/propolis/royal jelly

cacao, raw


Goji berries

seaweed such as agar, dulse, nori, kelp, kombu, or wakame

3. Make sure you get enough vitamin D and vitamin K2

Vitamin D helps the body absorb calcium whereas vitamin K2 prevents calcium from being deposited into the wrong places. For example, it keeps it out of the kidneys where it would cause kidney stones, and out of blood vessels where it would cause heart disease. K2 makes sure calcium gets into all the right places – the bones and teeth – and lowers risk of fractures and cavities.

Vitamin D is made by our skin when exposed to sunlight. Most people do not get enough vitamin D through the diet – mainly oily fish, liver, eggs, and red meat. Therefore, if you do not spend much time outdoors or are concerned about skin cancer, consider taking a vitamin D3 supplement instead. Most people need about 5,000 I.U. a day to reach the optimal level of 50-80 ng/ml in the blood.

Food sources of vitamin K2 –

Fermented foods

natto, Japanese fermented soybeans


kefir, fermented raw milk

Animal foods

butter from grass-fed cows

cheese, hard and soft

dark chicken meat from pasture-raised chickens

egg yolk, from pasture-raised chickens

fish eggs

organ meats from pasture-raised animals

4. Engage in weight-bearing and muscle-training exercises

Weight-bearing exercises are activities that make you move against gravity while staying upright. They help build bones and keep them strong. Examples include:

  • dancing
  • doing aerobics, both high and low impact
  • walking, jogging, or running on a treadmill or outside
  • jumping rope
  • climbing stairs or using a stair-step machine
  • using an elliptical machine

Muscle-training or resistance exercises are activities where you move your body, a weight, or some other resistance against gravity. Examples include:

  • lifting weights
  • using elastic exercise bands
  • using your own body weight, such as push-ups and chin-ups
  • doing functional movements, such as squats, which train the muscles to work the way they do in everyday tasks.

Vibration therapy involves standing on a mechanic vibrating plate such as the Power Plate. As the machine vibrates, it transmits energy to the body. It causes the muscles to contract and relax dozens of times each second with the aim of increasing circulation, muscle strength, and flexibility. Recent studies found that doing it for 10-20 minutes a day may help prevent and regain bone loss.


Like weight training, yoga works by stressing the bone. When bone cells get stimulated through being compressed, twisted, or elongated, they produce more bone mass to resist the pressure, resulting in stronger bones. Yoga also helps to improve balance, muscular strength, range of motion, and coordination.


Pilates is an exercise technique that conditions the entire body by strengthening the muscles in the stomach and the back, referred to as the “core”. Studies show that pilates helps build bone density, increase muscle strength, improve balance, flexibility, and posture.

If you already have osteoporosis or have had bone fractures, please consult with your doctor before engaging in any forms of exercise. Some movements may not be appropriate for your particular condition.

5. Consider Bioidentical Hormone Replacement Therapy (BHRT)

Bioidentical hormones are not synthetic hormones. They are exactly the same, down to the last atom, as those produced by our bodies. Hence, bioidentical hormones have been shown to have a much safer profile than the synthetic Hormone Replacement Therapy (HRT) drugs like Premarin, Prempro, and Provera, which elevate women’s risk of breast cancer, heart disease, and atherosclerosis (artery hardening).

BHRT for women usually combines estrogen as well as progesterone. It is, without doubt, a valid and viable option for protecting against osteoporotic fractures.

For men, testosterone replacement therapy is used for bone loss or osteoporosis. There have been concerns that there may be an increased risk of prostate cancer. However, multiple studies over the last 20 years have concluded that testosterone replacement therapy does not increase a man’s risk of prostate cancer.

If you are considering BHRT for osteoporosis, consult with a doctor who is knowledgeable and experienced with using bioidentical hormones. Therapy should be individualized and tailored to the specific needs and risk of the person.

Health Benefits From Your Own Veggie Garden

Honestly, even if you have the space why would you go through all the bother of digging over the earth to grow something if you can get it all in the vegetable market or in most shops? This is a common question most people would ask: Why put in all this effort if you don’t have to?

The ones thinking different would be a health conscious person, or having bad health experience in the past and looking for better options. Many of us also know that vegetables and fruits are not of the same quality they were many years ago.

The soil being depleted of essential vitamins and minerals thanks to modern intensive agricultural methods of farming.

More and more nutrients being stripped from the soil in which the food we eat is grown. Conventional grown vegetables and fruits been sprayed with pesticides to help protecting the plants from insects, mold and fungus. Plus, they’re often loaded with toxic pesticides residue that will harm our health. Therefore, these plants contain fewer antioxidants that the ones you would grow in your own veggie patch.

What Makes the Difference?

Just the different taste of a tomato, home-grown from your own garden to the one from the market, this is only about the taste of it, we can’t see the quality inside of the tomato. There are ongoing tests being done on fruits and vegetables. Such research revealed that as an example, a broccoli, grown in the sixties to late seventies, contained 50 percent more calcium than the ones grown today. An apple in the same time contained over 40 percent more vitamin A than what it does today. Comparable situation applies right across the vegetables and fruits grown today.

The fact is: When it comes to eating right, even the healthiest diets lack in nutrients and vitamins.

Make Your Own Veggie Garden

To make a garden, the first health benefit you will get is the exercise from creating your garden before the vegetables even grow. Excuses, there are plenty of great excuses for not doing things. Most of the excuses come down to several factors: Not enough time, not knowing what or how to do it, not enough believe that I can do it, I haven’t got the strength, or my back hurts.

Just brush all of them aside and start making your own vegetable garden because the rewards from it outstrips everything else.

Composting is also a part of gardening by using different elements of nature. Adding matters and organic elements is to prepare some compost to enrich the soil. Start making compost using a compost bin designed for this purpose. Grass cuttings, kitchen matters and leaves etc. are excellent as a good start for this and later added it to the soil. The best way of testing the soil condition is seeing plenty of worms, the more worms the better. When it comes to gardening, worms are an important part to increase soil fertility. The growth and development of plants is deeply and extremely enhanced by these little worms and the success of gardening.

Growing in Pots

Growing tomatoes has been a passion for many people because the tomatoes are the kind of vegetables used and implemented in several dishes and recipes. You can make plenty of salads, grilled meats, grilled with cheese, even eat it as is by adding a little salt. Tomato-gardening is an interesting process overall and you can grow them in pots as well. Just like many other forms and sorts of gardening you can carry out for tomatoes. Using pots has its own advantages if space is otherwise not available. The same applies to herbs; as well as for tomatoes choose a sunny spot: Full sun.

Don’t Throw Away the Goodness

Growing your own vegetables is one thing, preparing them to eat without losing any goodness is another. Boiling vegetables is like throwing out the baby with the bath water. Many people make the mistake of boiling the vegetables and throwing away the water with all the goodness in it. To benefit from all the goodness after growing your own vegetables they should only be slightly steamed and still crunchy when eating them. There are ways of preparing veggies without boiling them.

Did you know that when you add salt to water when cooking, it speeds up the leaching out of minerals such as calcium, potassium and sodium? Another fact is that broccoli and some of the other vegetables lose up to 90 percent of its nutrients when microwaved.

Much of nutrition has been lost in over-farmed and over-processed food since the beginning of our food industrialization. When visiting this huge potato farm, as far as an eye can see, nothing but potatoes; noticing this little patch of potatoes on the other side of a shed and asking the farmer: You got some growing here as well. The farmer replied: Yah, that’s for my own use only. I wonder why!

To Stay Healthy

Therefore, it has become nearly impossible to get all the nutrients from the normal food alone. For our body to stay healthy it needs a daily intake of vitamins, minerals, antioxidants, and other phytonutrients to keep in good health and wellbeing. Growing those few vegetables in your own garden is the right way to go. This may not mean much to many, but the benefits are by far greater than most people realize.

Healthier Eating

1. Eat more fruits and veggies
· “Ultimately, the food pyramid recommends a total of nine servings of fruits and vegetables,” says Lisa Young, PhD, author of The Portion Teller Plan and adjunct professor of nutrition at New York University. No need to be worried about having to try to eat nine servings a day just start adding these things to your everyday meal. For example, if you eat cereal for breakfast then cut up a banana and put it in there, or even putting spinach on your sandwiches. I practice the “50 percent rule”: aim to have half of your lunch or dinner plate covered in veggies. Not only will this help you get your nutrition fix in, but you’ll also likely shed some weight because veggies have less calories than other foods like breads, pasta, chips or anything else we eat daily.

2. Watch for liquid calories
· Soda is all sugar, not only is there no nutritional value to it, it just racks up your daily calories. Go with water anytime you are thirsty. Eight glasses of water are recommended per day, but you can always put flavoring into your waters.

3. Eat more fiber
Fiber doesn’t only keep you full but it also can help you lose weight. The best way to put more fiber into your diet is to change your white bread for whole grain. Or even get those fiber dissolvable powder and put it in a glass of water a day.

4. Be a smart shopper
· Eat BEFORE you go to the grocery store. If you don’t you will be more tempted to buying foods you should not be eating simply because they look good and easy to make. When shopping look at the nutrition content for things like no (or low) saturated fat, low sodium, and high fiber.

5. Start snacking smart
· We all snack because it holds us over until our next actual meal. Prepare yourself with smart, packable choices like a whole fruit, a granola bar, or a yogurt. If you are more of a savory and indulgent person you can have almonds or a slice of cheese just remember your portions.

6. Plan ahead
· Meal prepping can be your best friend. Find a day in the week that you have about two hours of downtime. Find some recipes online and make foods for the week and store them in your fridge or freezer. If you don’t want to meal prep like that just make sure whenever you go out for long periods of time to bring something from home like a sandwich or some small snacks. It will keep you on track.

7. Pace your eating
· If you are anything like me and eat your meals in record time try to slow it down and stretch your meals to 30 minutes. Eating slowly can cause you to eat less calories per meal. Sipping on water between bites, chewing completely and just being mindful can help you slow down your eating.

Type 2 Diabetes and Healthy Eating – A List of Essential Foods for a Healthy Diet

It can be challenging to make changes to your diet plan, let alone knowing where to begin: don’t worry if you are stuck. You must make a series of changes to have a healthy diet. Let us call it making fine adjustments. It all starts and ends with the foods you eat, so let us make sure we do not overlook this crucial point.

If you have ever looked for a list of the essential foods you should include in your diet, look no further. Let us go over a variety of foods that could be considered the staples of a healthy diet…

1. Fruits

  • bananas,
  • apples,
  • pineapples,
  • pears,
  • peaches, and
  • berries.

These are some examples of fruits you should aim to include in your diet. No matter your tastes you can find one or two fruits from the above list you especially enjoy. Are bananas and apples not for you? Eat pineapple and pears instead. If worse comes to worst, then there is surely a type of berry you will enjoy. And even if you do not especially like them, know blueberries and blackberries are some of the healthiest foods out there.2. Grains and traditional carbohydrates…

  • brown rice,
  • whole-wheat pasta,
  • quinoa,
  • oatmeal,
  • multi-grain bread, and
  • sweet potatoes

Somewhere in your diet, you are bound to have at least one of the above as your staple. Before reading about a list of essentials, it is almost guaranteed you eat rice, potatoes, or pasta regularly. These are the foundations of complete meals, so it is no wonder almost everyone eats these foods frequently.The issue, however, is choosing the wrong kinds. White rice, refined pasta, traditional potatoes, and quick oats are NOT the makings of a healthy diet. While these are not necessarily bad options, they do not do anyone’s blood sugar any favors, and they are inferior to available alternatives.

Stick with the listed options. Build your diet around them. It could take some getting used to. But once you get used to eating complex carbohydrates, you will find it hard to go back when you know you are doing it for your health.

3. Proteins…

  • fish,
  • turkey,
  • chicken,
  • pork, and
  • beef.

If you have high blood cholesterol or are trying to lose weight, you must be very careful with the above. Particularly meats high in fats like pork and beef. Always go for leaner options to minimize your fat consumption. That said, fish fats are almost universally healthy, as Omega-3s are a valuable addition to any diet.Protein is essential, so do not overlook them in favor of carbohydrates. Increasing your protein intake will also increase the satiety factor of your meals.

4. Vegetables…

  • broccoli,
  • cauliflower,
  • carrots,
  • tomatoes,
  • kale,
  • Brussels sprouts, and
  • radishes

Including all vegetables would be an exhaustive list. The above is a short list of some excellent options. Include any or all of the above in your diet. Kale, broccoli, and cauliflower, in particular, are “superfoods.” They are recognized as some of the healthiest foods available.5. Other…

  • yogurt,
  • peanuts,
  • nuts,
  • peanut butter, and
  • milk.

These are other options to include in your diet, each with their benefits and purposes. Telling someone to eat a healthy diet is general advice. We know it helps to be given some examples. This way you are not just advised to eat a healthy diet but are also given a template of some sort to build on.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Top 3 Anti-Inflammatory Foods for Good Sleep and Great Health

Inflammation comes into play in our bodies when bacteria, viruses or other invaders are recognized and attacked by our immune system.

This system defends our health and is made up of white blood cells, “lymphocyte cells”, “natural killer cells” and others – many of which originate in the bone marrow and then travel in the blood to organs and tissues.

In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and others. In fact, inflammation has been shown to be at the root of the majority of health conditions we face such as heart disease, diabetes, Alzheimer’s, inflammatory bowel disease and more.

Eating naturally anti-inflammatory foods can reduce the symptoms of inflammation and disease and help to repair and heal the body. Here are the top three food-based inflammation fighters.


Vitamin D has been the subject of many studies for its potent anti-inflammation properties. The foods highest in vitamin D include eggs, sardines, salmon, mackerel, herring, raw maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt.

A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency is common in autoimmune disease, where the body’s immune system attacks healthy cells by mistake.

Vitamin D has also been studied for its benefits for sleeplessness and insomnia. The results of a vitamin D study was published in a recent issue of the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D was maintained in their blood over many months.

This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.


A recent research study in the journal “Nutrients” has a lot of good things to say about the benefits of walnuts. The authors say: “Walnuts could be predicted to be more anti-inflammatory than other nuts for two reasons. First, walnuts are the only nuts that contain substantial amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants). ALA is described as one of the more anti-inflammatory fatty acids. And second, walnuts are also particularly rich in ellagic acid (a natural plant chemical found in fruits and vegetables), which has shown potent anti-inflammatory properties in experimental studies.”

Eating a handful of walnuts before bedtime may also be a good way to soothe sleeplessness and insomnia due to the melatonin they contain. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says: “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist the stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”

Olive oil

Oleic acid is the main fatty acid found in olive oil. This substance has been shown to greatly reduce levels of inflammation in the body. A study from the “Current Pharmaceutical Design” journal writes that “Chronic inflammation is a critical factor in the development of many inflammatory disease states including cardiovascular disease, cancer, diabetes, degenerative joint diseases and neurodegenerative diseases. Popular methods to deal with inflammation and its associated symptoms involve the use of non steroidal anti-inflammatory drugs, however the use of these drugs are associated with severe side effects.”

“Therefore, investigations concerned with natural methods of inflammatory control are warranted. A traditional Mediterranean diet has been shown to confer some protection against chronic diseases through the reduction of pro-inflammatory foods and this has been partially attributed to the high intake of virgin olive oil in this diet. Virgin olive oil contains numerous compounds that exert potent anti-inflammatory actions.”

The anti-inflammatory effects of olive oil also extend to brain health and it’s known to help with depression and insomnia. Olive oil can help balance hormones and keep the neurotransmitters in the brain functioning well.

Other top anti-inflammation foods include broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, salmon, ginger, wild salmon, beets, garlic, oysters, yogurt, and other probiotic dairy foods. Enjoy a wide variety of them to reduce inflammation, increase overall health, and ensure a good, sound sleep.

Has Sugar Become Just “Shiny Object Syndrome”?

A recent article caught my attention – it was on the trend of Americans to cut down on their sugar intake.

The author wondered if they’d be able to do it. He examined a few facts on diet and weight in the U.S.

That sugar trend matches my experience with potential clients, who lately also want to quit sugar.

But I’ve been seeing two other things, as well.

Thing 1

I’ve been getting – and working with – clients who don’t want to follow my nutrition instructions.

Instead, they simply want to “feed” my plan into the plan they’ve been following – the plan from their chiropractor, their dentist, their massage therapist, their optometrist, their naturopath. Whoever.

You know, the plan that hasn’t been working – which is why they came to me in the first place.

Thing 2

I’ve been talking to prospects who don’t want to spend any money on my services because they’ve spent so much money on other practitioners – nutritionists, dietitians, online gurus, chiropractors, naturopaths. Whoever.

Again, the plans haven’t been working – which is why they came to me in the first place.

The most recent example happened just a few days ago. The woman wanted to know if I “had anything new.”

And Then It Hit Me – It’s SOS

As a pioneer in the field of sugar addiction, I’m getting no credit for knowing anything about how to help people quit sugar. Instead, I’ve been lumped in with a phenomenon that’s familiar to entrepreneurs and online marketers everywhere – Shiny Object Syndrome.

One author described SOS as the “entrepreneurial equivalent of a small child chasing shiny objects” that catch the light – and their attention. Once they get close enough to the object to see what it is, they lose interest and start chasing the next shiny thing.

Does this description really fit what’s happening to me?

Shiny Objects for entrepreneurs may be marketing strategies, marketing programs, or other business ventures.

Symptoms may include the inability to finish a project, switching strategies before the first is complete, and/or spending huge sums of money from switching services, platforms, and so on.

And How’s That Working For You?

Another author called SOS “one of the biggest contributors to failure in business.”

I wonder if it’s the very same thing for sugar addicts trying to quit – or people with resistant health issues trying to reduce sugar to help fix their health.

For potential nutrition clients, could the latest fad help them quit sugar – maybe the one that promises they can still eat agave, coconut sugar, dried fruit, and other sugars? I’m guessing that might attract them, but ultimately will not work for them.

I know this crazy pattern is not working for me. My “Thing 1” clients get better results when they follow my plan than when they try to force my plan into or onto someone else’s.

I also get fewer clients because “Thing 2” prospects don’t want to hire me. They’ve already spent a lot of money chasing Shiny Sugar plans. Instead, they just want my free advice on the phone – apparently so they can tell me it won’t work. Or that they’ve done it and it didn’t work. Or that it’s not new – and Shiny.

What can I say? I’m not in a race to the bottom. I’m here to help clients conquer sugar addiction, improve their moods, and transform their health. I love what I do and am dedicated to it – and I do it well. Helping clients is a huge reward in itself.

Do you need to make some health changes? My system is time-tested and proven. My client results have been remarkable, from ending diabetes to ending autism. When SOS fades out like multi-tasking, my documented client successes will stand.

High Protein Diets For Bodybuilding: Learn To Eat The Right Amount

If you are working hard to build your muscles then, you should be aware of a healthy diet. You probably know that bodybuilder’s diet is high in protein. So, eating the right amount of protein is good for your muscles.

It is said that “Proteins are the machinery of living tissue that builds the structures and carries out the chemical reactions necessary for life”.

Therefore, your diet holds lots of importance in your life. So, you need to emphasize on diet as well as workout. If you want to build a good muscle mass you need to abide by the following equation:

70% Healthy Diet + 30% Workout = Healthy Body and Good Muscle Mass

To prove my above equation I will illustrate the high protein diets for weight loss.

You are just one step beyond the fitness. Stay with me and I will let you know the secrets behind bodybuilding and diets.

Let’s watch the whole show!

The Ultimate List Of The High-protein Diets For Bodybuilding

1. The Eggs: Are Always Best When Eaten Fresh
Protein Content: 6 g / 1 large egg

The eggs are the main attraction when you stroll at the grocery store.

These white spheres are close immaculate muscle nourishment. That is on the grounds that the natural esteem-a measure of how much protein from the nourishment can be consolidated into proteins in the body-of an egg is higher than almost whatever another thing in the supermarket.

The natural esteem is to a great extent directed by the measure of basic amino acids a nourishment has, and the modest egg possesses a great deal of these.

Keep an eye out for containers containing eggs with bulked up omega-3 levels to make your morning scramble work considerably harder for you.

So, if want increase protein content in your diet, choose the eggs.

2. Greek Yogurt: A Healthy Ingredient From The Milk Family
Protein Content: 23 g / 8 oz. serving

It’s a great ingredient from the milk family. It is actually yummy in taste. It’s a Greek style Yogurts and it contains the double quantity of protein as compared with the normal one.

The plain yogurt contains the less sugar than the flavored one. I want to let you know one secret. Yogurt is the richest source of calcium.

So, in toto, you get calcium in additional. So, I would suggest you have at least 1 bowl in a day.

3. Cottage Cheese: Milk’s Leap Towards Immortality
Protein Content: 14 g per 1/2 cup serving

The cottage cheese is blessed with the casein protein. This is a slow-digesting protein and it supplies the amino acids to the muscles. It’s beneficial to take this in the form of snack before the bedtime.

The cottage cheese is enriched with sodium as well. But check the labels at the carton. Compare the nutrition labels of different brands.

Those who want to build the good muscle mass can take cottage cheese. Don’t go for artificial supplements. They can harm your body.

4. Swiss Cheese: The Love Of Bodybuilders
Protein Content: 8 g per 1 oz. serving

Swiss cheese is a great option for those who are vegetarians. It provides more protein than the other ingredients. This one is a muscle-friendly option for your sandwich and burger recipes.

You can add this to your evening snacks list or can have the same after the workout when you feel exhausted.

Must try this one!! A love of every bodybuilder.

5. Milk, 2%
Protein Content: 8 g per 1 cup serving

Some people make weird faces when I ask them to have milk. But, milk is a good option. Why choose the flavorless skimmed milk when you have the option for you? You can enjoy your glass of milk and need not break the fat.

Don’t worry! If you have extra fat then, it will be absorbed as fat-soluble nutrients. For example the Vitamin-D.

So have milk and enjoy your work out. Need not worry about!

6. Ground Beef
Protein Content: 18 g / 3 oz. serving

This much amount of ground beef gives you the absolute amount of fat. The beef or you can say the red meat gives you creatine as well. So, you have a buy one get one free deal here.

Isn’t it?

Give a second thought upon it. If you are looking for high protein diets for bodybuilding. Then, add beef in your platter for sure.

7. Chicken Breast: Good For Your Tastebuds
Protein Content: 24 g / 3 oz. serving

Choose the chicken breast but that to be boneless and skinless. Chicken breast offers you lots of proteins and of course good for your taste buds as well.

You can have the chicken breast by tempering it with ginger, garlic, and lemon. This gives the taste as well as the nutrition.

Have it today only!

8. The Protein Bars
Protein Content: 25 g / 100 gms

The chocolates are considered mood swingers. They change the bad mood in the good one. I know your mouth is already watering, even though mine!

I’m kidding! I’m kidding!

Let’s not leave the path. I was talking about protein bars. So, you can have the protein bars after doing the workout. This will give an energy to your exhausted body and in turn, is going to twist your mood.

That is, You will be happy.

Check out the protein content before you buy the protein bar.

Well, It’s Time To Say Good Bye!

Well! Well! Well!

I have given you the list of high protein diets for bodybuilding. So, you can add them to your platter. I always support the natural diet for the body building.

The above-listed products actually hold the high amount of protein and as I have explained you at the beginning that exercise and diet both are the important aspects of bodybuilding.

But diet always holds 70 percent credit. Therefore, your focus should be on diet. You can take reference of your diet counselor for adding these ingredients into your meal platter.

Tell us, if you have any questions for us or if you want to add something to our knowledge. We would love to help you and any sharing of yours is welcomed.

10 Best Foods To Eat Before And After Workouts That You Should Know

“Your diet is a bank account. Good food choices are good investments.”


If it’s about your good health, you ask so many questions to your fitness expert, there are a huge number of questions that I as a fitness expert hear from the people.

How would I be able to get the most out of my exercises?

How might I get in shape quicker, consume the most calories, and feel sufficiently invigorated to control through each instructional course?

I always advised them to eat the right food with the right choice. But, here comes another question. Now, they ask me what is right food with right choice?

Well! Well! Well! To solve your queries I decided to write an article on this. So, today I present you the list of 10 best foods to eat before and after the workouts.

And I promise you, you’ll like every bit of it!

Keep reading to know more about this little secret..!

What To Eat Before And After The Workout?

Let’s make a relationship of trust between us for 10 minutes only. I’m pretty sure that you gonna trust me for long as I am going to share the list of pre and post workout food.

Bear with me and you will come to know about the things that were lying under the curtain.

Jot down these!

The Pre Workouts…


The oats are filled with fiber. Your one plate cooked oats holds carbohydrates and Vitamin B

How It’s gonna work?

Oats release the carbohydrates in your circulation or blood stream and just because of Vitamin B, your carbohydrates will be converted into energy. So, you work for a long time without getting fatigued. Your energy levels will remain consistent during the high time of workout.

How Much You Need To Devour?

Take one cup cooked oats 30 minutes prior to your workout.

Wholegrain Bread

The best food before the workout.

How It’s gonna work?

A dole of wholegrain bread is a good source of carbohydrate, therefore it’s gonna boost your energy levels and you will work hard and better than before.

How Much You Need To Devour?

2 slices of wholegrain bread with 1 tbsp peanut on it is enough for you. One should take this 30 minutes prior to workout.

If you don’t like peanut butter, can top it with honey. Believe me, this tastes awesome.

Greek Yogurt With Fruits

Greek yogurt is rich in protein and fruits are full of carbohydrates.

How It’s gonna work?

The carbohydrates break easily and later the protein is utilized to prevent the muscle damage. So, taking yogurt with fruits is like killing two birds with one stone.

How Much You Need To Devour?

You need to engulf 1 bowl of yogurt with fruits of your choice 20 minutes prior to your workout.

Apple Peanut Butter Energy Chunk

This combination is gonna make your taste buds happy.

How It’s gonna work?

This perfect combo of apple with peanut butter going to boost up your energy levels. The Apple will provide you the energy and the peanut butter is gonna give you protein and helps to save your muscles.

How Much You Need To Devour?

You need to devour 1 sliced apple with 1 tbsp peanut butter. You can add chia seeds if you wish to.

The Orange Smoothie

This smoothie is an energy booster. Let’s check out more about it!

How It’s gonna work?

The orange smoothie is gonna boost your energy levels. Orange is fluffed with Vitamin C which is essential for the body.

When you have this drink, you get full energy and you work for a long time without getting fatigued.

How Much You Need To Devour?

1 full 250 ml glass made with 2 oranges and any milk of your choice is best for you. Gulp it 20 minutes prior to your workout.

The Post Workouts…

Banana Smoothie With Protein Powder

This smoothie will give you the immediate feeling of fullness.

How It’s gonna work?

As banana is blessed with carbohydrates. So, this smoothie gonna give you the instant energy. Add 1 tbsp protein powder in the smoothie, that powder should be of a good brand. The protein will save your muscles from the breakdown.

How Much You Need To Devour?

You just need to mash the two bananas with blender, add 200 ml milk of your choice, and add 1 tbsp protein powder of a good brand.

Gulp this drink 20 minutes prior to your workout.

Boiled Eggs

You have a feeling of hunger just after the workout. So, eggs can deal with your hunger very well.

How It’s gonna work?

Eggs are enriched with protein and nine types of amino acids. They gonna give a satisfaction to your hungry tongue plus the packed protein inside is good again for your muscles.

How Much You Need To Devour?

You can have 4 hard boiled eggs with a combination of onion or some pepper on it. This gonna taste good as well.

This is the easily available and best food to eat after the workout.

Avocado Sandwich

An avocado sandwich is a good option. avocado are fluffed with riboflavin, Vitamin C, E, K, B6, Pantothenic Acid, Magnesium, and Potassium.

How It’s gonna work?

The avocado is a creamy food. The combination with a dole of bread is great. This sandwich is gonna give you the instant energy after the hard workout. So, you don’t feel exhausted.

How Much You Need To Devour?

You need to have 2 slices of brown bread with avocado on it. Can add peanut butter if you wish to. Have it 20 minutes after the workout.

Soya Snacks

The soya snacks can be your mood swinger. Let’s check out more about it!

How It’s gonna work?

The soya is packed with protein. So it’s gonna give you good muscle girth and when soy is eaten in the form of snacks it gives good taste and swings your mood. This food is completely for your muscles. Helps to prevent the breakdown of muscle tissue.

How Much You Need To Devour?

1 full plate soya tempered with olive oil, cumin seeds, ginger, salt, black pepper, and turmeric is enough for you.

Have it 25 minutes after the workout.

Pasta With Boiled Chicken Breast Chunks

This is also a snack but you can take it as a healthy snack

How It’s gonna work?

This snack is rich in carbs and protein. So, pasta is going to provide the carbohydrates and chicken breast is full of proteins. Therefore it’s a deadly deal of healthy snack.

This snacks boosts the energy and nourish the muscles as well.

How Much You Need To Devour?

1 plate pasta with 200 gms of boiled chicken breast is a superb diet. Can have it 30 minutes post workout.

I have discussed the 10 best foods to eat before and after the workout. You can try them, I hope this sharing of mine gonna help you for your workout.

Diet Drinks and Heart Concerns: What You Should Know

You might think that you are doing your body a favour by choosing the diet version of your favourite drink, but not so fast; according to researchers you might be setting yourself up for future health issues. We often make poor health decisions due to a lack of dietary knowledge or common food perceptions, which is why it’s often a good idea to do a little research when it comes to choosing certain food.

Diet drinks are being consumed by millions of people around the world with the idea that they are healthier for us, especially when it comes to weight loss. But research suggests otherwise, and

Diet Drinks – What Exactly Is It?

Diet sodas or drinks refer to carbonated beverages that are sweetened with artificial sweeteners like aspartame, saccharin, sucralose or acesulfame-k. If you think about it, almost every popular soda brand on the market has a diet or a “light” version available. Technically they should be good for dieters as they contain no calories, and help to prevent sugar-related diseases, but evidence of these drinks being beneficial is completely non-existent.

Artificial sweeteners are what the word suggests: synthetic or fabricated. The main problem with these sweeteners is that they have a more intense flavour than real sugar. Over time, our taste buds get used to diet products and they have the same effect on the body than real sugar. Your body will crave sugar more, and this will result in higher insulin levels, which will result in your body increasing its fat storage.

Health Issues in Older Women

The Women’s Health Initiative Observational Study monitored a group of women with an average age of 62 years. They found that among the 60,000 women who participated in the study, there was a clear relationship between cardiovascular problems and their consumption of diet drinks.

In a study of around 6,800 people aged between 45 and 85 years of age, it was found that diet soda was linked to a 67 percent increased risk of developing type II diabetes; data from two Harvard studies also showed that diet drinks raise the risk of diabetes in women, but not in men. Consuming diet drinks on a daily basis can increase the risk with as much as six percent with every serving.

Postmenopausal women – normally above the age of 50 years – are more prone to develop diabetes, a higher BMI and high blood pressure by consuming more than two diet drinks per day. They are also 50 percent more likely to die from cardiovascular disease compared to women who do not consume diet drinks. Researchers have also found a link between bone density and the consumption of sods – both regular and diet – by older women.

Diet Drinks and Metabolic Syndrome

Metabolic syndrome refers to a group of risk factors that can significantly increase your chances of developing conditions like high blood pressure, high cholesterol, high glucose levels and accumulated fat around the waist. Metabolic syndrome is seen as having three or more of the following: low HDL cholesterol, high blood pressure, abdominal obesity or body fat, high triglycerides and high fasting glucose.

A study by the American Diabetes Association found that diet soda drinkers showed a 36 percent increased risk of metabolic syndrome and a drastically increased risk of diabetes. So yes, diet drinks may not have any calories, but they don’t have any nutritional value either. When you consume diet drinks, the body will crave more sugar, elevating artificial sugar intake and increasing the risk of health problems.

In Conclusion

Whether diet drinks can really harm your health remains to be debated and has yet to be proven in more controlled trials, but it is very clear that there is a strong link between diet soda and health issues like heart disease. There is no benefit to drinking diet sodas so one might argue that it’s best to eliminate them altogether.