Don’t slouch, sit properly, stand up straight – these are just some of the phrases you might have been told when you were a child.
Unfortunately, not all of us listened to these pieces of advice. The consequences now haunt us in our adult lives.
We become burdened with health problems as effects of bad posture.
There are several factors why you develop a bad posture: your way of living mostly, but sometimes it just occurs.
Bad posture can be seen as bad in and of itself, but it does come with other negative effects.
1. Bone Problems
When you have bad posture, your body’s weight is putting too much pressure on your bones. Your spine is what mostly suffers.
It feels and carries on the gravity it’s being subjected to, which can damage and weaken your bones.
2. Injury Risk
Having bad posture is just setting yourself up to some injuries.
When you do certain activities such as weight lifting, lunges, bends or squats, you are straining your back more especially when you are not doing it correctly.
You can be adding injury to your back instead of fixing it.
3. Reduced Height Growth
It’s not just about feeling shorter. When you were younger, growth was still actively taking place, and because you may have been slouching, the muscles on your back have become shortened.
This resulted in being in that position permanently. So not only do you look short, but growth has been inhibited because of your posture.
4. Prominent Body Fat Appearance
If you have made efforts in the past – or currently – to lose weight, a lot of coaches would advise you to straighten your body.
Your chin and stomach become less pronounced this way. Doing the opposite makes your extra weight more visible. Try it out by standing in front of a mirror!
5. Poor Digestion
Yes, even your digestive organs suffer when you have poor posture. Firstly, it changes your bowel movement due to the compression they experience.
Then, your metabolism is altered too which in turn gives you a harder time consuming and processing what you are eating.
6. Heart Problems
Several studies show that bad posture increases the risk of having cardiovascular diseases. Spending your whole day in your chair at the office is not something that rewards you in the long run. For career women, they mostly develop varicose veins. The worst case scenario: it stops the heart.
This is partly due to the slow or absence of blood circulation. Get up and stretch every once in a while!
7. Back Pain
Most of us in our adult lives experience lower back pain now and then, yet a disc degeneration from bad posture leads to extreme back pain.
This heightens the stress level in your back from exhibiting poor posture all the time.
8. Reduced Sports and Exercise
Lastly, another effect of having bad posture is reduced agility to go into even your simplest routine workout or light sports.
When you are used to poor posture, you compromise your breathing, therefore doing some exercises can leave you breathless.
Not only that, your endurance and strength suffers as well. If you attempt high-intensity workouts, you will experience fatigue alongside back pain.
The pain can render you immobile for a few days if you’re not careful.
These effects of bad posture are not without its causes. Many things factor in why bad posture happens, and these include:
Age – As you age, the muscles in your neck, shoulders, and back slowly lose their function in supporting your body weight.
Foot Placement – If you’re doing your best in keeping your spine straight but failing to keep your feet in their natural position, your back still suffers.
Fatigue – The combination of all the activities you go through each day can cause your body to feel fatigue and put stress onto it.
Developing a bad posture can result from different actions. However, people working in offices for long hours usually suffer the most from the effects of bad posture.
The good news is you don’t have to live with it. You can counter bad posture in several ways, by having better chairs whether at home or the office, getting back pain relief products or going into corrective exercises.
Finding the correct sitting posture is easy; maintaining it is where it gets difficult.
If you know that you have to sit up straight and have a workstation that comforts your back, you’re halfway there.
Your muscles get tired especially keeping straight for long periods. How do you know you’re genuinely sitting correctly? Here are a few tips.
Distribute Your Weight
First, sit on your chair where half of your thigh is on the chair, and the other half is off it. If necessary, scoot forward. Position both your feet flat and firmly on the floor.
This position allows you to distribute some of your weight through your feet, and away from your spine.
Moving forward in your chair makes you slightly slouch away from the backrest, and you no longer have back support.
The solution to this problem depends on what chair you have. Some have backrests that let you move forward or backward and still give you support.
If you do have a chair that has a fixed back, try doing one of the following tips:
Fold a pillow in half – Place the pillow between the chair and your back at about the same level as your belly button.
Roll up a towel – It should form a roll about 6 inches in diameter. As you would with the pillow, basically place it between the chair and your lower back.
Buy a lumbar support roll – The two mentioned above are useful as temporary fixes, but they’re not able to give you support all the time. You may need a different type of support, and a pillow or towel can only do as much.
The benefit of buying a lumbar support roll is that they have several straps that can be attached to your chair so that it’s in position at all times.
Adjust the Height of Your Chair
Make sure that your knees are level with your hips, or just slightly below. You can do this by adjusting the height of your chair.
This is vital because if your chair is low, your hips will be lower than your knees. This gives way to a slumped sitting posture and puts stress on the discs, ligaments, and muscles of your lower back.
Alternatively, if your knees are below your hips or level with them, it makes it easier for you to sit up straight. You get a better posture for your lower back this way, which in turn provides better posture for your neck and upper back.
Find Your Neutral Spine
First, position your legs and do this by rolling your pelvis and hips backward to round out your lower back. Next, move them forward and arch your lower back.
With this position, you are indeed sitting up straight, and your lower back is extremely arched.
From here, lightly roll your pelvis and back a little, maintaining your straight position. However, rather than having your back in an arched position, it’s in the middle of being slumped and arched.
From here, raise your arms with elbows bent so you can position your shoulders (think of the “stick up” position).
Then, pull your elbows back so that you are letting your shoulder blades “touch.”
When your arms are back as you can let them be, gradually lower your elbows to your sides.
One thing you need to pay attention to is to not shrug your shoulders up toward the ears. Ensure that while your shoulders are down, your shoulder blades are “touching.”
Do this as if you are trying to pull them down toward your back pockets. Finally, pull your ears back over the shoulders.
All these may feel a little awkward at first, but doing these makes your body feel more accustomed to a correct sitting posture. It will feel more natural when you get used to it.
If you don’t maintain good posture and doing the correct sitting posture, you’re just asking for neck and back pain problems.
By making the necessary adjustments to the way you seat – and maybe throwing in a couple of posture exercises – you will be able to sit up straight and feel good while you’re at it.
Save yourself from the pain you can avoid through correct sitting posture.
The metabolism functions in a simple way – the faster it is, the more calories you burn and the easier it is to lose weight and extra body fat.
This is why nutritionists have been working for decades towards finding new ways and new foods to boost the functioning of the metabolism and help people lose weight in a healthier, but more efficient way.
Through those years, some foods have shown to perform better than others when it comes to boosting your metabolism.
If you want to find out which ones, keep reading to find our 23 of the best foods that boost your metabolism.
Tea is one of the best beverages you can consume when you’re trying to lose weight or lead a healthy lifestyle.
It has shown to help increase your metabolism by 4% to 10%, which results in burning around 100 calories extra per day.
One of the best types of tea you can consume is oolong and green tea since they help your body use stored fat as energy, which additionally improves your fat burning abilities.
Nuts are rich in protein, specifically the pure plant-based protein which is extremely efficient in boosting your metabolism for a few hours.
Your body needs more energy to process proteins, so it wastes away more calories, which is known as the thermic effect of food, or TEF.
Foods that are high in protein have been known to maximize the TEF and boost your metabolism up to 30%.
You can add almost any type of nut in your meal: almonds, walnuts, pistachios, peanuts and since they are easy to combine, you can add them to any meal – meats, breakfasts or smoothies.
3. Black coffee
Black coffee is with reason recommended to fight off constipation.
It’s really efficient in stimulating bowel movement that helps digestion, which results in faster processing of the food, and an increased metabolic rate (around 11% faster).
Additionally, studies have shown that coffee helps burn an additional 100 calories a day and helps your body burn more fat for energy.
However, skip adding sugar or any artificial sweeteners to your coffee because they will minimize and counter the beneficial effects of it.
The high quantities of iron, zinc, and selenium are crucial to the healthy function of your thyroid glands that play a major role in regulating your metabolism.
So enriching your diet with foods like spinach that has iron, zinc, and selenium helps your thyroid gland to regulate the hormones in your body more easily, which helps improve your metabolic rate.
5. Legumes and pulses
Lentils, peas, chickpeas, beans, and peanuts all belong to the food category legumes and pulses, and they are all higher in protein to other food groups.
Protein helps boost your metabolism by increasing the number of calories it spends when it’s processing what you ate during the day.
Additionally, legumes and pulses have high quantities of iron, another important factor in boosting metabolism.
Iron regulates the healthy function of your thyroid gland, which regulates the hormones in your body which ultimately affects your metabolism.
Every single nutritionist will tell you that avocados are a blessing for your body.
The reason behind this is because it has high quantities of monounsaturated fats and antioxidants in it.
Monounsaturated fats and antioxidants can enhance your metabolism and kill free radicals that prevent it from doing its regular work.
7. Chili peppers
When it comes to your metabolism, chili peppers have one important chemical in them – capsaicin.
Capsaicin increases the amount of fat your body burns by increasing the number of calories it wastes while processing the food you consume.
Additionally, capsaicin makes you less hungry by reducing your appetite, causing you to consume fewer calories.
However, people that consume spicy food often in their life have been shown to get fewer benefits from adding chili peppers in their diet.
Eggs are one of the best things to consume when you’re on a diet because they are fat-free, low in calorie and have high levels of the protein that can boost your metabolism efficiently.
To add to their metabolic benefits, they also have fat-soluble vitamins and fatty acids, but what your body benefits most of is the choline in eggs, a compound that attacks the gene mechanism that causes your body to store fat around your liver.
Salmon is one of the healthiest types of fish out there, and its pro-metabolic abilities are not to be overseen.
We already mentioned the importance of your thyroid gland in regulating your hormones and metabolism, so if it becomes inflamed, it won’t be able to function as it should, resulting in slower metabolism and irregular nutrients balance.
But, eating salmon gives you the much needed omega-3 fatty acids that eliminate inflammation in your thyroid gland and by doing so, help your body function properly.
Amongst the thousand spices this world has to offer, there are a few that you can add to your diet to boost your metabolism and with it, your weight loss.
Some of them include ginger, ginseng, cayenne pepper, turmeric, and black pepper.
You can add them to your diet too because they help your body burn more fat for energy and boost your metabolism at the same time.
And if you’re cooking a healthy dessert, you can add cinnamon to it to achieve the same metabolism-boosting effects.
If you don’t notice your metabolism speeding up after adding different spices to your diet, you might be a non-responder, which happens in some cases.
Why? Because it’s the healthiest type of oil that has dietary fat which our bodies need to suppress hunger and speed up the dispersion of nutrients throughout your body.
Another effect of the dietary, monounsaturated fats is the boost they give to the metabolism and the role they play in burning calories.
Plus, olive oil is high in polyphenols, antioxidants that fight a variety of diseases, including cancer brain deterioration diseases and osteoporosis.
Milk, specifically full-fat milk helps “teach” your body and train it to metabolize fat easier and more efficiently.
Milk is also rich in calcium, an ingredient that helps regulate your gut function better and get rid of the bad fat instead of stocking it in your body.
Contrary to the popular belief, cheese is not a definite “no-no” in weight loss diets.
When consumed in moderate quantities it gives your body important nutrients like calcium, vitamin D and protein.
Your body uses these elements later on to maintain your muscle mass and burn more calories, which ultimately results in an increased metabolic rate and faster weight loss.
This green, sticky vegetable is an impressive metabolism boosting agent you should definitely include more in your weight loss diet.
It has high quantities of copper in it, which is responsible for oxygenating the blood in your body.
If your oxygenating process is not functioning as it’s supposed to, it can lead to slow metabolism and weight gain caused by it.
Additionally, asparagus helps in the regulation of hormones and blood sugar, maintains healthy skin, improves eyesight, and reduces inflammation.
Seeds, in general, are healthy to consume because of various reasons, one of them being their positive effect on metabolism increase.
Seeds boost your metabolism because they contain omega-3 fatty acids that , the fiber that helps your body digest food easier, the protein that gives you energy and antioxidants that cleanse your organs.
If you’re confused on exactly which seeds to choose, some of your top choices should be chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds.
18. Whole grains
Brown rice, oatmeal, sprouted grain bread and quinoa are better known as whole grains.
Our bodies need more effort to break down whole grains than processed ones, and you can use this to boost your metabolic rate.
Whole grains are also rich in fiber that makes you feel fuller during the day, so it helps you lose weight in more than one way.
Garlic is very tasty to add in every food you cook, but it’s also healthy to eat.
When you eat garlic, it functions as a soldier in your body that controls the fats and carbs found in other foods and prevents them from doing damage or causing inflammation to your organs.
By doing so, your body is able to process food easier, burn more calories efficiently, and maintain a healthy functioning metabolism.
20. Dark chocolate
Of course, chocolate can be part of a healthy diet, don’t be surprised by that.
As long as you don’t overindulge in it, dark chocolate can boost your metabolism.
If you’re wondering how exactly, it’s because it’s made of mostly cacao, an ingredient that’s has been proven to boost the genes that stimulate your body into using fat for energy.
By melting the fat in your body, you’re losing weight efficiently and giving your metabolism the boost it needs.
21. Organic beef and dairy
As long as they are organic, beef and dairy foods can be very beneficial for your metabolism.
Unlike the hormone-infused beef and dairy we listen and talk about often, the organic versions of these have all the healthy proteins and saturated fats our body needs to get the energy for the day.
The protein in beef and dairy foods boosts your metabolism by increasing the number of calories your body spends when processing it, and the monounsaturated fats help your body eliminate free radicals and inflammation, which ultimately results in your metabolism rate to be improved.
Believe it or not, mustard can actually boost your metabolism.
Research done at England’s Oxford Polytechnic Institute has shown that eating as little as one teaspoon of mustard can boost the metabolism for the next few hours for up to 30%.
You don’t have to worry about consuming extra calories since one teaspoon of mustard has only around 5 calories.
Of course, we can’t make this list without mentioning water.
It doesn’t only help you stay hydrated during the day, but research has also proven that it helps boost your metabolism temporarily by 24-30%.
This is because the body needs more energy to heat the water to body temperature, resulting in more calories being spent to process it.
However, the metabolism boosting effects have been shown to last only around an hour or so after drinking water, so it might not do wonders for you as you might’ve expected.
Losing that extra belly fat may seem difficult and hard to reach, but sometimes, a small boost is all your body needs.
There are so many myths about weight loss that it seems impossible to know what is right and what is wrong nowadays.
However, there are quite a few things and habits all nutritionists agree that can help and boost your weight loss.
Following is a list of those 25 weight loss tips that have been confirmed over time, so keep reading to find out which things you’ve been hearing are myths, and which ones are truths.
1. Drink as much water as possible
Water does wonders for our bodies in every aspect.
It doesn’t only cleanse your body from all the harmful chemicals, but it also helps boost your metabolism and help your body to process foods faster which ultimately results in less fat being stored.
Additionally, a study has shown that drinking water half an hour before your meal helps consume fewer calories than usual, which helps weight loss drastically.
People often confuse thirst with hunger, so a glass of water might be what you wanted, not food.
2. Avoid sugars
Sugar is one of the major factors for weight gain and obesity, and by reducing the amount of sugar you consume, you not only minimize the probability of gaining weight, but you make your body healthier and stronger.
By consuming less sugar and fewer calories, your body starts feeding off the stored fat, resulting in you losing more weight.
Additionally, when your cut sugars, your insulin levels lower, which causes your kidneys to shed all the excess sodium of your body, reducing bloats and excess weight.
3. Go on a low carb diet
The whole nutrition world has been talking about carbs lately.
Thanks to the technological and medical advancements, everyone is becoming more aware of the effects of carbs and why they are bad for the body.
And unlike a few years back when everyone recommended a low-fat diet, today nutritionists recommend going on a low-carb diet instead.
Why? Because minimizing the consumption of carbs and practicing a low-carb diet has shown to help lose 2 to 3 times more weight than being on a low-fat diet.
All of them focus on different types of calorie burning and muscle building, so you can try them out and find a type of exercise that fits your lifestyle and preferences.
9. Eat foods that are rich in fiber
Fiber is one of the most effective nutrients for weight loss.
The reason for this is because fiber helps you feel fuller during the day.
When you feel full, you experience less hunger and eat less, which ultimately results in losing weight.
10. Consume supplements
Contrary to the beliefs a few years back, supplements can help your body function healthy, boost your metabolism, and improve your gut function.
There are various types of supplements you can add to your diet, including probiotics, proteins, vitamins, and omega-3 acids.
These are food supplements that don’t have harmful chemicals in them but can help you lose weight while maintaining your healthy nutritious values and aid your body to shed those extra pounds a bit easier.
11. Avoid sodas and sugary drinks
Sodas and sugary drinks are one of the worst things to consume when you’re on a diet or trying to lose weight overall.
That’s mainly because they are extremely high in sugar, and sugar is just a way to get a sudden rush of energy without getting anything nutritious in return.
Instead of drinking sodas and drinks that have tons of sugar in them, you can opt for natural teas, fruit beverages, or, the best option for any diet – water.
12. Chew slower
Not chewing your food enough and swallowing big chunks makes it difficult for your body to process, which results in you feeling bloated.
But, if you chew your food slower and to smaller pieces, you help your body break it down easier and you will give your brain the time it needs to register that you’ve had enough food.
13. Eat more proteins
Proteins help you feel more full during the day and with it, reduce your cravings. A study has shown that being on a high protein diet helps boost metabolism and reduce calorie intake by 441 calories.
Protein can be consumed through different meats and natural foods, but adding a protein supplement to your diet won’t harm you either.
There have been many discussions recently on the topic of carbs – are they bad for you, are they good for you?
And if so, how much carbs is healthy to consume? How do carbs work with other diseases and conditions?
After these questions, a lot of studies followed studies that dug deeper into this subject and tried to find out the answers.
As a result of the studies, we found out that carbs are actually beneficial to our bodies, but only in limited quantities.
Consuming too many carbs can lead to chronic inflammation, which can lead to other diseases, which makes them something to be wary of constantly.
There are many low-carb diets that are intended to help you lose weight through minimizing the intake of carbs, and most of them have a list of foods to consume and foods to avoid during the time you’re dieting.
Because the list of “yes foods” and its substitutes is long, below you can find a list of foods you should avoid if you want to minimize your carbohydrates intake.
High Carb Foods to Avoid (or Limit)
Bread and Grains
White flour products, mostly bread and grains are what is called refined carbohydrates.
These refined carbohydrates have a higher glycemic index than other types of natural foods and have the potential to raise the blood sugar level rapidly.
By raising the blood sugar level, the inflammatory markers all over your system are triggered, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.
While most fruits are healthy and low on carbs, there are some that you would be better off without, or better off with limited quantities of it.
Most of these fruits are sweet and dried fruits, including bananas, raisins, dates, mangoes, and pears.
Dried berries are also high on carbs, but they have also a lot of fiber and antioxidant properties, which makes them a great addition to your healthy diet (in limited quantities of course)
Same as fruits, vegetables are very healthy to consume, regardless of what kind of diet you’re using.
However, there are also some types of vegetables that you’re better off without, especially if you’re on a low carb diet.
These vegetables are corn, potato, sweet potato, yams, and beets.
Pasta is one of those foods that’s easy to find, easy to cook and easy to put weight on with.
It’s very high in carb count, which gives you a sudden rush of energy that doesn’t last for long.
This is probably why you don’t fill full for long when eating it, which increases the cravings you might have and ultimately result in you gaining weight and developing other chronic diseases.
Cereals are a common breakfast for thousands of people around the world and a great healthy source of carbs.
However, many types of cereals contain high levels of carbohydrates that even a small bowl of cereal is enough to pass your daily intake of carbs.
Alcohol is not necessarily bad or high in carbs if consumed in moderate quantities.
However, beer has more carbs than most common types of alcohol that not only cause that bloating feeling, but also a rapid increase in body weight.
This is mainly a result of you consuming carbs in liquid form instead of solid foods.
If consumed plain, yogurt is healthy food and a great addition to your diet.
But most people tend to consume sweetened yogurt instead of a regular one, which contains extremely high levels of carbs, some as much as desserts if combined with sweet fruits.
Instead, a better option would be to mix plain yogurt with some low-carb fruits.
Juice is one of the worst liquids you can consume if you’re on a low-carb diet because it contains so many fast-digesting carbs and has the potential to increase the blood sugar levels rapidly.
And the bad effects are more damaging if you choose to consume fruit juice instead of vegetable juice because most fruits have more carbs than vegetables.
So, if you have to consume some type of juice, choose a vegetable juice instead of a fruit one.
Low fat and Fat-Free Salad Dressings
While salad dressings enhance the flavor of the salad and make it taste better, they often increase the number of carbs you consume with your salad.
This often masks hunger for a short while to later come back with more cravings and a feeling of hunger.
You can minimize the carb intake by having fuller meals, with full-fat dressings and a healthy type of oil.
Beans and Legumes
Beans and legumes are considered a healthy food, but some of them have a high carb count which might nullify the positive effects of consuming them.
On this note, beans and legumes with higher carb count are pinto beans, chickpeas, and black beans, so it better to avoid these in your diet.
If you want to cook some type of beans and legumes, peas have a lower amount of carbs among this group.
Honey or Sugar
These are a more obvious part of the list as sugars are something you should avoid on a low-carb diet, including natural ones.
Maple syrup, agave nectar, honey, and white sugar have significantly high levels of carbs and no nutritional value, which makes them not only an unnecessary addition to your diet but also a harmful one.
Chips and Crackers
Of course, chips and crackers are many people’s favorite snacks, but are they really worth eating?
Most of them contain high amounts of additives and even higher amounts of carbohydrates, so it’s best to avoid consuming them if you’re on a low-carb diet.
Milk is an extremely healthy beverage with lots of nutrients, one of the most important ones being calcium, potassium and vitamin B.
But, because of the high amount of carbs, it’s recommended to avoid it if you’re on a carb-restricted diet.
Even low-fat and fat-free milk contain the same quantities of carbs as regular, full-fat milk, so if you need something to add to your coffee or other drink, you can use cream or half and half as a substitute.
Gluten-Free Baked Goods
Gluten has become really popular in the past few years, and not for good things.
It can cause inflammation in your body which can lead to other difficulties and conditions.
But, while most recommend avoiding gluten completely, some gluten-free baked products have significantly higher quantities of carbs than regular products.
Some of these include muffins, bread, and other gluten-free baked goods.
The program helps towards becoming a healthier version of you through a few elements:
A quick start guide to help you set up for your new healthy lifestyle
Day to day meal plan with well thought-out meal plans containing healthy foods that will provide you with a natural source of energy
Organic tips to boost your progress
Workout plan with a few useful, but yet simple exercises to get the best benefits of the program
Vitamin and Supplement guide to help you get faster results
Videos that will explain every component of the program and how to use it most efficiently towards weight-loss and overall health improvement
Every single part of the program is oriented towards helping the user understand their body, set their mindset and adjust their lifestyle not only to lose weight but also to become as healthy as possible.
If you do a small research on the internet, you can find many testimonials of previous users of the program that tell their story of how Organic Total Body Reboot has helped them and based on that, make a decision to change your life and buy your own copy of the program.
The debate about carbs and their effects is still a hot topic as it has ever been, but most nutritionists agree that too many carbs aren’t good for you while you’re dieting.
While there are other foods with higher carb count than others, the ones we just listed are foods most experts agree are bad if you want to restrict your carb intake.
A well-known fact today is chronic inflammation as the perpetrator behind many serious illnesses, including heart diseases, various types of cancer and Alzheimer’s disease.
Redness, heat, swelling, and pain are the most common indicators of inflammation on the surface of the body.
It’s the natural healing response of the body that brings more immune activity to a certain part of the body that has been damaged.
But when the anti-inflammatory response doesn’t stop, the healthy tissue in your body gets damaged which causes illness.
Common contributors to inflammation are lack of exercise, genetics, and exposure to toxins, but also the way you eat.
There are many types of foods that can worsen or improve the situation, and learning how these foods affect your body can help you manage the inflammation and reduce the risk of having some long-term disease.
Aim for variety
Consume fresh food
Minimize the consumption of processed food and fast food
Eat a lot of fruits and vegetables
Anything between 2,000 and 3,000 calories a day is enough for a healthy adult to keep the body functioning healthy, depending on the personal characteristics and lifestyle.
For instance, women and smaller people, as well as less active people require fewer calories than others, while men and physically active people need more calories to last them the day.
So, if you’re eating food with an adequate number of calories your body needs, you won’t experience any spikes in body weight.
To calculate how much calories you usually need, the following distribution is appropriate for most people: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
Additionally, you should aim to include carbs, fat, and protein in every meal.
If you’re consuming around 2,000 calories daily, you should consume 80 to 120 grams of protein a day, with the exception of some groups of people that have liver or kidney problems, allergies, or some type of an autoimmune disease.
Fish and high-quality natural cheese and yogurt are the best sources of natural protein, while animal protein should be avoided.
Consume more vegetables to get the healthy type of protein in your body, especially beans and soybeans which have tons of vegetable protein in them.
On a diet of 2,000 calories a day, adult women should consume anywhere from 160 to 200 grams of carbs per day. Men, on the other hand, should consume between 240 to 300 grams of carbohydrates daily.
In both cases, the carbs should come from a less-refined and less-processed sources of food that have a low glycemic index.
To do this, you should eat more natural sources of carbs such as beans, winter squashes, sweet potatoes, and more whole grain products such as brown rice and bulgur wheat where the grain is intact.
Also, tend to avoid foods made with made with flour and sugar like bread and most packaged snack foods, as well as foods with high fructose corn syrup.
You can eat pasta al dente but in moderate quantities.
On a 2,000 calorie a day diet, 600 of these calories can come from fat, which is around 67 grams of fat and it should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
To reduce the number of saturated fats you consume, you should eat less butter, cream, high-fat cheese, unskinned chicken and fatty meats, as well as products made with palm kernel oil.
While cooking, use extra virgin olive oil or expeller-pressed, organic canola oil or organic, high-oleic, expeller pressed versions of sunflower and safflower oil.
Don’t use or avoid using regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
Fats you should definitely avoid using completely are margarine vegetable shortening, and all products listing them as ingredients, as well as products made with partially hydrogenated oils of any kind, as well as products made with refined soybean oil.
Natural sources of fats include avocados and nuts, especially walnuts, cashews, almonds, and kinds of butter made from these nuts.
For your omega-3 fatty acids intake, you can consume several types of fish: salmon (preferably fresh), sardines packed in water or olive oil, herring, or black cod (sablefish, butterfish).
Other healthy sources of omega-3 fatty acids are omega-3 fortified eggs, hemp seeds, flaxseeds (preferably freshly ground) and walnuts.
You can also take a fish oil supplement with EPA and DHA in them, in a daily dosage of 2-3 grams.
A healthy dose of fiber is 40 grams daily, which can be done by increasing the consumption of certain types of foods like berries, beans, and whole grains.
A good source of fiber are ready-made cereals, but make sure to read their labels beforehand to make sure they have enough fibers in them.
At least 4, or even better 5 grams of bran per one-ounce serving is the ideal quantity you should look for.
The best way to be sure you’ve consumed enough natural phytonutrients is to eat fruits, vegetables, and mushrooms.
This will give you the necessary protection against age-related diseases such as cancer, neurodegenerative and cardiovascular diseases.
Fruits and vegetables that have a strong color (berries, tomatoes, oranges, yellow fruits, and leafy greens) have more phytonutrients, so you should try to eat as many of them as possible, along with cabbage and other cruciferous vegetables.
Additionally, you should include as many soy foods as you can, such as edamame, soy nuts, soy milk, tofu, and tempeh.
It’s also important to choose organic produce as much as possible, especially when it comes to crops.
You can find out which crops are most likely to contain pesticide residues on www.foodnews.org and avoid them in your next meals.
When you’re choosing your beverages, choose tea over coffee and red wine over other alcohols (in moderate quantities).
And if you’re up for something sweet, dark chocolate with a minimum 70% cocoa is the best choice of sweet food.
Vitamins and Minerals
Vitamins and minerals are best to be consumed through fruits and vegetables.
If we’re talking about exact numbers, the following antioxidant count is the best combination for the day: Vitamin C: 200b milligrams a day + Vitamin E: 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols) + Selenium: 200 micrograms of an organic (yeast-bound) form + Mixed carotenoids: 10,000-15,000 IU daily.
These amounts can also be consumed through a daily multivitamin/multimineral supplement that is able to provide at least 400 micrograms of folic acid and 2000 IU of vitamin D.
The supplements should be without iron, (unless the person consuming it is a female with regular menstrual periods) and no preformed vitamin A.
Women have a different schedule of the needed vitamins and minerals because they need more calcium than men, preferably 500 to 700 milligrams daily in accordance with their diet, while men should avoid supplemental calcium.
Other Dietary Supplements
Unless you eat oily fish twice a week, you should take supplemental fish oil, preferably in capsule or liquid form that contains both EPA and DHA.
Additionally, you should look for molecularly distilled products certified to be free of heavy metals and other contaminants.
Make sure to consult your doctor about going on a low-dose aspirin therapy with 81 to 162 milligrams of aspirin a day.
Unless you eat turmeric and ginger regularly, you should consume CoQ10: 60-100 milligrams of a soft gel form taken with your largest meal, and if you are prone to metabolic syndrome, take 100 to 400 milligrams of alpha-lipoic acid a day.
Pure water is, of course, the best source of water you can consume, specifically bottles water or water that passed through a home purifier.
You should also consume drinks that contain more water in them and avoid tap water that has a lot of chlorine or other chemicals in it.
Tend to consume bottled water if you’re located in an area where the water is contaminated or unhealthy in any way.
When I was just a young teenager, I tried maintaining a good posture, but over time, as I stopped sporting and started working more, I forgot about it completely and started slouching more and more as time went on.
And at first, I didn’t care much about my posture because I didn’t realize it could do so many bad things for me, but it eventually did.
I started experiencing mild discomfort that gradually developed into itching and eventually pressure and pain.
The pain kept on increasing with time and I got to the point when I couldn’t go through the day without taking a painkiller pill.
So, I started experimenting with different methods of relieving pain: from massages to heating pads and regular walks, everything.
Some helped for a short while, but eventually, the pain came back with a vengeance.
After months and months of trying different things, I came across the PostureNOW brace while reading back pain forums.
Many said that it helped them fight off back pain by correcting their posture and maintaining it that way, and since the price was very affordable, I decided to order it, and it was one of the best decisions I’ve made.
Although I was skeptical at first and didn’t believe that a simple brace could help me, I wore it as much as I could, both under and over my clothes.
It wasn’t that only I noticed an improvement in my posture, but also my friends and family.
I was so surprised that over time, the pain started disappearing and my correct posture became something that came naturally to me.
Today, I’m pain-free and with a correct posture that helps me in ways you couldn’t even imagine.
I have so many great things to tell you about this product, but I’ll cover a few main points…
The way the PostureNOW brace works is that it produces tension in the area of your shoulders which gradually increases when you begin to slouch, reminding you to keep your posture straight and your shoulders back.
In a way, it increases your awareness of your posture so you can get used to standing straight without using painful braces.
The PostureNOW brace can be worn both inside or outside of your clothes for only 10 minutes a day, or more.
How much you wear it is completely up to you, but one thing is certain – you will notice results almost immediately.
How is this different from traditional posture correction braces?
Unlike other traditional posture correction braces, PostureNOW doesn’t pull your shoulders back and hold them with the help of the brace.
Instead, PostureNOW tightens as your shoulders go forward to remind you to straighten up and stay in a correct posture.
With traditional posture correcting braces, the braces do all the work, which causes your back muscles to weaken that much more.
But, when you’re using PostureNOW, the brace doesn’t hold your muscles.
It just reminds your body to stand correctly, which helps your muscles create a new “habit” and automatically improve your posture.
With time, you will need to wear the brace less and less, because your upper body will be stronger than before and positioned in the correct way.
Can people with osteoporosis or other back problems use the posture corrector?
If you’re struggling with severe back problems, arthritis or osteoporosis, before turning to the PostureNOW correction brace or any correction brace in general, make sure to consult your doctor to get some advice on what the best course of action would be.
Will it restrict my movement?
The band that is placed on your back is made from a flexible elastic material, which allows you to move freely with it.
The band will flex and bend along with the shape of your body, so it won’t interfere with your day to day activities.
While it doesn’t restrict your movements, it’s recommended to take it off while driving or while you’re operating heavy machinery.
When to wear it?
You can wear PostureNOW as short or as long as you feel comfortable with and whenever you want to fix your posture.
It can also be worn both inside or outside of your clothes while you’re working, doing some exercise, jogging when you’re resting or doing any other type of activity.
The only time you shouldn’t wear the brace is while you’re driving.
How long do I wear it?
PostureNOW can be worn for as little as 10 minutes a day, or as much as the person needs it, or is comfortable wearing it.
You put it in the same way as you put on a coat, without any complicated straps or ties.
It all depends on you, but regardless of the length of time that you wear it for, you will notice the positive results soon enough.
In case you feel some discomfort while wearing it, you can remove it without any issues.
Does it work for kids?
The PostureNOW brace is recommended for people over the age of 12 with the previous consultation of a doctor.
As I previously mentioned, before wearing PostureNOW, it’s better to consult a doctor, especially if the user is suffering from osteoporosis or arthritis, including children.
In general, children are more active than older people and aren’t very comfortable wearing these kinds of braces, which is why the results in children are mixed.
It’s obvious that good posture can not only help with minimizing your back pain, but also helps improve your quality of life overall.
Correcting your posture on your own is very difficult and can take years, but by using PostureNOW correction brace, it helps you get used to having a correct posture and keep your back straight at all times.
The benefits I’ve seen are infinite. I not only look better and walk straight, but I also have more energy, I can breathe easier and am more flexible.
One of them is high blood sugar level that results with the production of pro-inflammatory molecules-cytokines, AGEs and prevents your body from accepting insulin and with it, to regulate sugar.
This does not only trigger inflammation but also worsens some conditions such as diabetes, obesity and clogged veins.
Foods that cause Inflammation
Sugar is a well-known factor for inflammation all around the body, and consuming foods with high levels of sugar can cause some serious conditions, one of the worse ones being cancer and diabetes.
The sucrose found in sugar has also been proven to block the positive effects of the omega-3 fatty acids, which can make the inflammation in the body that much worse.
Fried foods, especially deep fried foods are extremely high in saturated fats which have been known to cause an increase in the number of fat cells, inflammatory cells in the fat tissue, insulin resistance and disruption of the metabolism in your cells.
Needless to say, all of this can cause extreme spikes in the inflammatory markers all over your body.
Sodas have a ton of chemicals and additives in them, elements that can cause massive inflammation throughout your whole body.
Even the smallest amount of soda can cause or worsen the inflammation in your body.
Refined carbs have had their fiber quantities removed, fibers that help regulate the blood sugar levels, promote fullness and boost your gut’s health.
This leads to carbs causing a higher glycemic index which has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system.
High fat or lard promotes the production of endotoxins that stimulate the immune cells to start emitting an anti-inflammatory response, which is not necessarily a bad thing.
But, the bad thing about lard is that it causes TOO MUCH of an anti-inflammatory response, which results in the destruction of healthy cells.
This leads to chronic inflammation and with time, other damaging diseases.
Processed meats cause inflammation because of the advanced glycation end products in it, which are formed by cooking it on a high temperature.
The World Health Organization has even classified processed meats as carcinogenic foods to humans because of how much they worsen the inflammation.
Long Term Health Problems
Most frequently, inflammation presents itself with discomfort, itching, and pain in some part of the body, but if left untreated, it can cause some more serious symptoms and diseases.
On the less serious side, you can experience fatigue, red eyes, brain fog, and stiffness, but in cases of prolonged inflammation, or chronic inflammation, you can develop and experience heart disease, cancer, Alzheimer’s or diabetes.
As we all know, these are devastating conditions that have the potential to ruin one’s health overall.
Lifestyle Changes Can Reduce Inflammation
Certain changes in lifestyle can strengthen your body and immune system, which will reduce the probability of you experiencing inflammation.
Additionally, doing some exercises helps your body revitalize its muscles, joints and blood circulation, which maintains your metabolism healthy and strong, resulting in improving its ability to fight inflammation.
With time, you will feel your body starting to fight off inflammation on its own and become as healthy as it could be.
Curcumin is the main ingredient in turmeric and extremely rich in antioxidant compounds which helps your body fight off inflammation naturally and boost your overall immunity.
There are many fruits that are natural fighters against inflammation with high amounts of antioxidants and nutrients that maintain a healthy heart and brain function and boost the anti-inflammatory compounds in your organism.
Some of these fruits are tomatoes, apples, berries, and oranges.
Omega 3 fatty acids are one of the healthiest nutrients your whole body benefits from.
These acids support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation and pain throughout the whole body.
Fatty fish is so healthy exactly because of the Omega 3 fatty acids, which are one of the most effective anti-inflammatory elements and the healthiest nutrients for the whole body.
They also support the healthy brain and cardiovascular function as well as minimize the damaging effects of diabetes, which ultimately results in less inflammation throughout the whole body.
Olive oil is the top choice you should make when it comes to healthy oils.
Consuming it doesn’t only reduce inflammation, but it also reduces the risk of heart diseases, brain cancer, as well as other serious conditions.
Low vitamin D levels have been related to developing asthma, cancer, diabetes, and arthritis.
This is because Vitamin D helps activate a gene called MKP-1 which boosts with the anti-inflammatory bodies and helps your body fight inflammation.
Green Leafy Vegetables
Leafy Vegetables are rich in vitamins A, C, and K. These vitamins protect your whole body, starting from your skin and your eyes to your bones and internal organs, which prevents, heals and treats the effects from inflammation.
Green tea rich in flavonoids that protect the cells from aging, cell damage and is especially effective against arthritis and relieving pain caused by arthritis thanks to a substance called epigallocatechin-3-gallate (EGCG).
It also fights against the chemicals that are responsible for inflammation and cell damage, at the same time supporting and protecting the fatty acids in your organism.
Nuts are one of the best natural sources of omega-3 fatty acids, as well as monosaturated fatty acids, which we previously mentioned as extremely efficient against inflammation.
This is because they provide the body with a natural source of energy that doesn’t strain its function and maintains energy on a healthy level.
Benefits of anti-inflammatory foods and diet
Food can be a major factor for causing inflammation, but also healing it.
Having a healthy, natural diet with less processed foods can help you improve your overall health state and eliminate any inflammation you might have.
It doesn’t require you to starve your body with strict diets, nor do high-intensity exercises that will leave you with painful muscles and joints.
By doing just a few simple exercises for only a week you can lose weight, improve your digestive health and regularity, improved your energy levels and most importantly, reduce inflammation in your body.
The Total Body Reboot program has a goal of helping people reduce and prevent inflammation through resetting their metabolism, improve the absorption of nutrients to increase energy levels and ultimately bring the body back to a healthy state.
What makes inflammation so dangerous is that it has general symptoms you can find in many other conditions, but if left untreated, the results can be devastating.
Over time, doctors and nutrition specialist have realized what inflammation does to the body and how damaging it can be in the long run.
Because of this realization, continuous researches are done towards helping people understand inflammation better and finding solutions to beat the inflammation they might have.
As a result of those efforts, today we have the knowledge and means not only to heal inflammation in our bodies but also to prevent it.
What Not to Eat for Breakfast if You Have Inflammation
When your body is experiencing inflammation, there are some foods that can worsen the condition of it.
You should try to avoid these foods to be able to fight through the inflammation and help your body recover easier and faster:
Sugary Foods and Drinks
Sugary foods and drinks can lead to obesity, which can later lead to diabetes and other heart problems with it.
These are well-known factors for inflammation all around the body, but new research has also shown that consuming foods and drinks that have high levels of sugar can cause even more serious conditions, one of the worst ones being cancer.
Moreover, the sucrose found in sugar has been proven to block the positive effects of the omega-3 fatty acids, which can worsen the inflammation you’re experiencing.
Saturated fats can trigger a type of inflammation called adipose, which is inflammation of the fat tissue.
This type of inflammation has been known to worsen certain bone conditions such as arthritis and cause several types of heart diseases.
Additionally, they can lower the good cholesterol called HDL and impair the function of the endothelial cells found in your arteries, which will deteriorate blood flow and worsen the inflammation.
Saturated fats can be found in certain types of margarine used to produce processed foods to extend their life, and in great quantities in pizzas and cheese.
Soybean and Vegetable Oil
Soybean and vegetable oils are full of omega-6 fatty acids. While the body benefits from a good balance of omega-6 and omega-3 fatty acids, excess consumption of omega-6 fatty acids can lead to the production of pro-inflammatory chemicals.
Instead, the best option for you, if you’re experiencing inflammation or want to eat healthier in general, would be to replace vegetable oil with a healthier type of oil, and one of the best anti-inflammatory ones is the extra virgin olive oil.
The refined carbs have a higher glycemic index that has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.
The main ingredient in sodas worldwide is a chemical called Aspartame, which is an artificial sweetener that many people are intolerable of but don’t realize it.
As a result of this intolerance, the body starts trying to fight off the chemicals as a natural response which can cause or worsen the inflammation in your body.
When you’re preparing your next breakfast, instead of reaching out for that soda, try preparing yourself a delicious smoothie or squeezing yourself a nice, refreshing juice.
What to Eat at Breakfast if You Have Inflammation?
As there are foods that worsen inflammation, there are those foods that help fight through it.
By consuming these foods, you’re helping your body regenerate faster and produce healthy cells that fight off inflammation.
They contain a variety of chemicals, nutrients and anti-inflammatory properties that will not only help you fight and prevent inflammation but will also boost your overall health.
Eggs are the most common breakfast food around the world, regardless of the region or culture.
In fact, it’s difficult to find a healthy diet that doesn’t have eggs in it, whole or part of it (the white or the yolk).
They contain an abundance of healthy nutrients such as the natural, high-quality protein, vitamin B2, selenium, and various minerals.
The anti-inflammatory properties of the eggs come from the chlorine in it, which has been found to be effective against inflammation throughout the whole body.
You can consume eggs any way you want, boiled, fried with extra virgin olive oil or as a delicious omelet.
I’m sure many of you smiled when you saw coffee on this list. It’s one of the most consumed beverages in the world most people can’t imagine their day without.
The vast majority of people tend to drink it in the morning, before or during their breakfast to give them that extra energy boost and wake up their sleeping body, but not many realize coffee has other, more useful benefits for your body.
It contains many antioxidant compounds that are effective against the known pro-inflammatory protein called C-reactive protein.
This makes it a great addition to your morning meal, either as a liquid drink or mixed in a pastry. But, avoid adding milk or sugar in it to maximize its anti-inflammatory effects.
Before I start explaining the benefits of whole grains, let’s clarify what the term means. Whole grains are foods that contain the entire grain which is the bran, the endosperm, and the germ.
To put it in blunt terms, the following foods are whole grain foods:
Whole grain bread
While you probably connect most of these with lunch rather than breakfast, most of them are included in foods we already consume at breakfast.
The anti-inflammatory properties they have are due to the low glycemic index.
This means that they are very healthy to consume because they don’t raise your blood sugar level rapidly which is a common cause of inflammation and complications caused by diabetes.
Whole grains can be found in oatmeal, granola, and bread, so if you want to include them in your breakfast schedule, you have a whole pallet of products to choose from.
Berries are one of the healthiest breakfast fruits out there thanks to the anthocyanins found in them.
It’s an antioxidant that reduces inflammation, prevents the development of various diseases and boosts the production of healthy cells throughout your body.
It’s also responsible for the dark color of the berries, which you can use as an indicator of the concentration of antioxidants in fruits.
Berries are one of the easiest ingredients to use in any type of breakfast. You can add them in your oatmeal, make a delicious berry parfait or mix them in a colorful smoothie.
Any way will guarantee you receive the antioxidants your body needs to fight off inflammation.
These tiny seeds have proven themselves time and time again. Although seemingly small in size, they are packed with tons of nutrients, some of which are omega-3 fatty acids (the best plant-based source), fibers and natural proteins.
These nutrients support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation throughout the whole body.
Organic Detox Cleanse
Besides just breakfast, we need to watch what we eat throughout the day. Usually around dinner time is when most people consume most of their calories. It is quite easy to mindlessly eat the foods which are causing us inflammation.
Trying a detox cleanse can help the body flush out the toxins and bacteria which causes inflammation. Most foods consumed today are genetically modified which stops our body from absorbing the nutrients that we need.
Thomas Delauer is the creator of The Organic Total Body Reboot. He has helped many of his clients achieve their fitness and health goals. The Organic Total Reboot provides easy to follow recipes including a shopping list outlining all the ingredients you need.
He also recommends the supplements which can help improve mental clarity, lower stress levels and increase your energy and reduce inflammation. He also includes a video series outlining the importance of nutrition and what to do after completing the detox cleanse.
This is not a detox focused on just juices. This program is designed to give you the proper cleanse your body needs for it to absorb nutrients from organic whole foods. Thomas’s goal is to reduce inflammation, improve digestion and increase your energy.
Click here to read my review on The Organic Total Reboot.
11 Easy Anti Inflammatory Breakfast Recipes
1. Berry porridge
4 tablespoons chia seeds
3-4cups of coconut drinking milk
3 tablespoons raw cacao
berries (fresh or frozen)
Combine the oats, coconut milk, chia seeds, the cacao and stevia in a saucepan. Bring to a boil and lower heat until the oats are cooked. Put them in a bowl and top with cherries and other toppings to your taste (coconut, maple syrup, dark chocolate…).
2. Coffee parfait
½ cup yogurt
2 teaspoons coffee (brewed)
¼ cup pecans (chopped)
Mix the coffee and stevia with the yogurt and pour them in a glass or a bowl. Pour one layer of the mixture and a layer of pecans until you’ve reached a quantity that will fill you up. Use garnish to taste (mint or berries go well with this recipe).
3. Crunchy granola
2 cups granola oats
¼ cup walnuts (chopped)
2 tablespoons chia seeds
¼ teaspoon ground nutmeg
¼ cup honey
4 tablespoons unsalted butter, melted
Dried berries to taste
Prepare a baking sheet and preheat your oven. Mix together the oats, walnuts, dried berries, chia seeds, and spices and spread over the baking sheet. Melt the butter and in another bowl mix together the honey and butter. Pour it over the mixture on the baking sheet and bake for 25 minutes until it turns golden. Once it cools down, break it down in pieces and consume whenever you desire.
Before you start preparing the toast, you need to prepare the ingredients. Toast the bread slices, smash the avocado in a bowl and poach the eggs. Leave the eggs aside to cool down
Add the lemon juice to the mashed avocados and salt to taste. Once you’ve mixed it well, spread it over the toasted bread and add the smoked salmon to each piece. Add the poached eggs on top of the salmon and sprinkle the scallions or other toppings to your taste.
5. Berry smoothie
Berries to taste (frozen or fresh)
½ cup plain yogurt
Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!
6. Yogurt, berries and chia seeds parfait
½ cup fresh raspberries
2 tablespoons chia seeds
16 oz. plain yogurt
Fresh anti-inflammatory fruits
Mash the raspberries in a bowl and add the chia seeds and honey. In a small glass or a bowl place a layer of yogurt, then a layer of the mixture on top of it, then again yogurt. Layer until you’ve used all the ingredients. Top it with fresh fruits and flavor to taste (cinnamon, maple syrup…)
7. Chia granola pudding
3 tablespoons chia seeds
1 cup granola
1/2 cup water
1 1/4 cup light almond milk
1/2 teaspoon vanilla
1 teaspoon maple syrup
1 cup fresh berries
Combine the almond milk, water and chia seeds in a bowl and leave in a refrigerator overnight (minimum an hour). In the morning, top with berries, granola and other toppings to your taste. You can add different flavors to the milk and toppings to modify the taste, such as vanilla, coconut and maple syrup.
Sprinkle of garlic powder, dried thyme, dried oregano, dried parsley, and dried dill
Preheat your oven at a low temperature. Layer the baking pan with milk and butter and crack the eggs on it. Sprinkle the herbs over the eggs and let the eggs bake for a few minutes. You can take them out whenever they’re a temperature to your liking.
9. Greek yogurt smoothie
1 cup almond or coconut milk
½ cup plain Greek yogurt
¼ cup baby spinach
¼ cup blueberries (fresh or frozen)
1 tablespoon nut butter
Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!
2 pasture-raised eggs
1 tbsp. coconut oil
1 tbsp. butter
2 tbsp. coconut flour
1/3 cup coconut milk
1/8 tsp. pink salt
Greek yogurt and berries for filling
In a bowl, mix together the eggs, sweetener, salt, and oil and add the coconut flour and milk afterward. Spread ¼ of the mixture on a pan or skillet and cook for a few minutes on each side. A good indicator when the crepe is cooked is when the edges are becoming dry and crunchy. Fill the crepe with the Greek yogurt and berries or any anti-inflammatory filling to your taste.
11. Coconut cream bowl with fresh berries
½ cup of full-fat unsweetened coconut cream
½ cup of fresh berries of choice
1 Tbsp. chia seeds
1 Tbsp. slivered almonds
Add the coconut cream in a bowl or glass and top with the berries, chia seeds, and almonds. Add any other toppings to taste and consume.
It is said that the most important meal in the day is breakfast, and that’s with reason.
What you consume at breakfast set you up for the day and gives you the energy you need throughout the day, which makes it that much more important to carefully select the ingredients you include in your breakfast.
If you choose carefully, you will fight off inflammation easily with the recipes I listed and feel better every day.