The 13 Best Turmeric Supplements to Buy in 2019

I’m sure you’ve heard of turmeric, especially with the comeback it has been making in recent years, but is curcumin something you are familiar with?

Many have never heard of it, but curcumin is, for one, what gives turmeric its yellow color, and two, actually the most beneficial part of turmeric!

It only makes up around 6% of the spice, but it holds both antioxidant and anti-inflammatory properties.

First discovered by Harvard scientists over 200 years ago, curcumin is a nutraceutical, a food that provides medicinal benefits – though turmeric has been used in India and other eastern countries for medicinal use for even longer.

Years later, in 1949, scientists also found that it has antibacterial capabilities.

Since then, many have boasted of its ability to heal wounds, pain, arthritis, IBS, psoriasis, and many more pro-inflammatory conditions.

However, curcumin – or turmeric – is not just some sort of magical cure-all.

There are certain ailments in which it can be very helpful, for some people more than others, but it also lacks the ability to be easily absorbed into the body.

This and the fact that its slightly bitter taste can be rather unpleasant make it more effective if you supplement it with another food, drink, or spice.

For instance, black pepper is said to boost its absorption into the bloodstream, but it can also be mixed into teas, lattes, or foods as a seasoning.

The recommended amount for the most anti-inflammatory benefits is 500 to 1000 milligrams of curcumin per day.

However, before you begin such a dose, you would be wise to speak with a doctor to make sure the supplement is safe for you.


Benefits

Curcumin is excellent for ridding the body of free radicals caused by oxidation in addition to its beneficial effects on inflammation.

The most important of the curcuminoids within turmeric, its difficult to consume it effectively since it occurs in turmeric at about 3% by volume of turmeric powder.

For curcumin to be medicinally effective, you really should be consuming 500 milligrams or more a day, but adding this much to your diet would be impractical, not to mention unenjoyable!

The solution? Purchasing an encapsulated extract that holds the recommended dosage.

As we noted in the beginning, our bodies do not easily absorb curcumin, and black pepper aids in this issue.

The reason for this is a substance found within black pepper called piperine – or Bioperine –, which enhances the absorption by 900 to 2000%.

Piperine also boosts the body’s uptake of other phytonutrients and medications because of its bioavailability-enhancing properties.

Including turmeric in a fatty meal is also effective since it is fat soluble.

Because of its anti-inflammatory properties, turmeric is excellent for treating joint pain, including osteoarthritis and rheumatoid arthritis, so you may see that some joint supplements include it in addition to things like glucosamine and hyaluronic acid.

Studies have also found that it can treat Crohn’s disease and irritable bowel syndrome.

Inflammation isn’t always bad; many times, it’s how the body repairs wear and tear or attacks viruses and bacteria that shouldn’t be in the body.

However, excessive and chronic inflammation is the type that you want to fight against.

A number of serious health disorders can cause this, such as cancer, heart disease, Alzheimer’s, rheumatoid arthritis or other inflammatory conditions, and any disease connected to obesity.

Clinical trial testing has proved curcumin’s effectiveness when it comes to rheumatoid arthritis.

In one test, the first group of patients took curcumin on its own while the second group took it alongside an anti-inflammatory drug. The former group saw the most improvement.

With such powerful effects, curcumin is an extremely appealing natural substance to take in order to avoid possible side effects of pharmaceutical drugs.

So, how does curcumin do this exactly? Warding off inflammation on a molecular level keeps the body’s tissues healthy and even reduces the risk of cancer.

One of the ways curcumin does this is by suppressing NF-kB, a molecule that is involved in DNA transcription, the first step in gene expression.

NF-kB enters the cell nuclei and switches on genes associated with inflammation and cancer growth.

Other health conditions that turmeric may have effective positive results with is inflammatory bowel disease and related conditions.

In inflammatory bowel disease, ulcerative colitis, or Crohn’s disease, studies and research have found symptoms in pediatric patients were improved by curcumin.

Further double-blind studies are warranted to investigate improved outcomes.

As we said earlier, turmeric is a strong antioxidant.

Our bodies need antioxidants to ward off the oxidative damage done by free radicals, and curcumin acts even more decisively in relation to free radicals than other antioxidants.

It has the ability to neutralize free radicals in addition to stimulating the body to produce its own antioxidants or stabilize levels of glutathione, a protective and anti-cancer substance.

Another benefit of turmeric’s antioxidant effect is its ability to protect your brain since oxidative damage is believed to contribute to the aging process – all the more reason to add turmeric supplement to your daily diet!

A test involving female rats showed improved memory, but more research has to be done to say with certainty that it will do the same for humans.

However, since curcumin stimulates brain-derived neurotrophic factor (BDNF), a growth hormone that is necessary to create new brain cells, it may help the brain’s learning processes to stay active as well as reverse stress’s effects on the brain.

Patients diagnosed with Alzheimer’s disease and depression, as well as other brain disorders, statistically register low levels of BDNF.

Curcumin has the ability to cross the blood-brain barrier to fight at the frontlines against the degeneration of key brain functions.

Because of this, it clears the build-up of beta-amyloid plaques associated with Alzheimer’s disease.

Another health issue that turmeric may reduce the risk of is heart disease, the number one cause of death worldwide.

Studies have recently shown that curcumin could correct conditions leading to heart disease.

The endothelium cells lining blood vessels affect clotting as well as pressure regulation, and endothelium dysfunction raises the risk of heart disease.

Curcumin is able to improve endothelium function just like drugs and exercising do.

One particular recent study of heart disease patients had them take curcumin supplements for just a few days before surgery, and they found that the chance of a heart attack in the hospital was reduce by 65%!

Finally, turmeric shows some promise at reducing the growth of cancerous cells, the second leading cause of death globally.

How quickly cancer cells multiply depend on the type, but the active ingredients in curcumin prove to effectively reduce tumor growth, stopping the spread of cancer, and even killing existing cancer cells.

Though more research must be done to confirm its effect in humans, in-vitro research has also shown curcumin to target breast cancer cells.

One study followed 44 men with colon lesions known to become cancerous; the curcumin dosage of 4 grams daily for 30 days reduced the number of lesions present by 40%.

Research continues to be done on this particular positive effect of curcumin, but the results thus far are quite promising.


Side effects

One of the many reasons that turmeric is such an appealing supplement is because it has only minor side effects, the most common among them being gas and flatulence and a dry mouth.

Other than that, a study that found a significant increase in oxalate levels in urine after taking a standard dose of turmeric suggests that when taking high doses of turmeric over a long period of time, one could increase his risk for kidney stones.

If you have a history of kidney stones, turmeric may not be the best supplement for you.

Turmeric may also interact like warfarin does with blood thinners, but apart from these two possibilities, turmeric is quite safe and harmless. After all, it’s a spice that has been in use for years!


Recommended dosage

We noted earlier that getting the recommended dosage through raw turmeric is nearly impossible and quite unpleasant, to say the least.

That’s where extracted forms in supplements come in handy.

Typically, you’d want around 500 mg per day, but various studies have landed on different recommended dosages.

One study found that just 80 mg a day successfully reduced blood lipids and inflammation and gave cognitive benefits.

In contrast, however, a different study found that blood lipids and liver and kidney function were improved with a higher dosage of 500 mg per day.

Yet another study that targeted people with type two diabetes specifically saw greater benefits from a dose of 2000 mg a day.

All in all, it seems as though the more drastic the health condition, the higher the dosage; for those who are relatively healthy, a daily dose on the smaller side would most likely be sufficient.

Probably a dose of 400 to 600 mg of turmeric or 50 to 100 mg of curcumin would be a good place to start, and if you aren’t seeing the results you want, try a higher dosage.

However, one crucial aspect of the supplement’s effectiveness is what the turmeric is paired with to aid in the body’s absorption of it.

For example, some pair it with an oil or fat while others rely on black pepper extracts.

Make sure you read the label of whatever supplement you choose to ensure your body is actually receiving all the benefits of a dosage.


Who should buy turmeric?

Anyone who deals with chronic inflammation, inflammation-related joint pain, heart disease, or an inflammatory bowel condition or is at risk for any of these health issues could benefit greatly from making turmeric a part of their daily consumption. It’s also a great supplement for those who are getting older as it is able to combat oxidative damage.

If you fall under any of these categories and are ready to start taking turmeric, we’ve listed our favorite turmeric supplements below to help you get started!


Best Turmeric Supplements in 2019

1. Solgar Turmeric Root Extract

Solgar-Turmeric-Root-Extract-review

Solgar isn’t flashy, but it certainly is cost-effective. For half the cost, you get nearly 80% as much turmeric extract as a typical supplement.

It includes 400 mg of turmeric extract per capsule, but no black pepper extract.

The rest of the ingredients are just some binders and antioxidants to increase shelf life.

Solgar is a simple, no-nonsense, cheap choice.

⇒ Click Here to Check Current Price and Read More Reviews.


2. New Chapter Turmeric Force

New-Chapter-Turmeric-Force-Review

New Chapter uses an ethanol process in combination with a supercritical CO2 process to extract the raw material from the turmeric plant, just like Gaia Herbs, but as is also the case with Gaia, such a complex process adds to the expense of the supplement.

If you want very high-quality extract, New Chapter Turmeric Force is a great choice, but if knowing that as much of the raw plant material was captured as possible is not important to you, you may be better off selecting a different option.

⇒ Click Here to Check Current Price and Read More Reviews.


3. Organic India Turmeric Formula

Organic-India-Turmeric-Formula-review

What makes Organic India Turmeric Formula unique is that it adds ginger root extract to the supplement.

Ginger is another powerful supplement, so the two paired together pack a powerful punch. 400 mg are contained in each capsule; Organic India points out, however, that the extract is taken from two slightly different parts of the plant.

⇒ Click Here to Check Current Price and Read More Reviews.


4. Lumen Naturals Turmeric Curcumin 1200

Lumen-Naturals-Turmeric-Curcumin-1200-review

Lumen Naturals is vegan and holds a higher dose of turmeric root extract along with a few other strong ingredients.

Every capsule contains 600 mg of pure turmeric root extract, 50 mg of highly purified curcuminoids, and 5 mg of BioPerine (the black pepper extract).

The large amount of turmeric along with the powerful curcuminoids makes Lumen Naturals a great choice.

It’s not cheap, however, and if you’re wanting pure turmeric, it’s not the choice for you.

⇒ Click Here to Check Current Price and Read More Reviews.


5. BioSchwartz Turmeric Curcumin

BioSchwartz-Turmeric-Curcumin-review

BioSchwartz turmeric curcumin is quite standard as far as turmeric supplements go.

It has 500 mg of turmeric root, 50 mg of purified curcuminoids, and 3.3 mg of BioPerine all packed within a cellulose (vegan) capsule.

It’s quite popular among online shoppers, but in reality, it’s pretty average.

It is cost-effective, but it doesn’t particularly stick out above other supplement options.

⇒ Click Here to Check Current Price and Read More Reviews.


6. Me First Living Turmeric Curcumin

Me-First-Living-Turmeric-Curcumin-reviewMe First Living Turmeric Curcumin is no-nonsense, cost-effective, and a big favorite with turmeric supplement enthusiasts.

Each capsule has 500 mg of turmeric extract with a small amount of BioPerine.

You get what you need, and that’s it.

There are no bells and whistles with this one. It’s a solid choice, but not exceptional.

⇒ Click Here to Check Current Price and Read More Reviews.


7. Doctor’s Best High Absorption Curcumin from Turmeric RootDoctor’s-Best-High-Absorption-Curcumin-from-Turmeric-Root-review

Though Doctor’s Best High Absorption Curcumin from Turmeric Root has a reputation for being the best choice for those on a budget, it really isn’t that cheap compared to its competitors, and the product itself is average.

Like most, it has 500 mg of purified turmeric extract with 3 mg of BioPerine.

The label does provide a breakdown of the content of the individual curcuminoids, if you’re interested.

⇒ Click Here to Check Current Price and Read More Reviews.


8. Doctor Recommended Supplements Turmeric Curcumin

Doctor-Recommended-Supplements-Turmeric-Curcumin

Doctor Recommended Supplements Turmeric Curcumin is another popular yet relatively average online supplement.

The blend in each capsule contains turmeric root, curcumin extract, and Triphala powder, an herbal supplement typically used in Ayurvedic dietary practices, and each capsule has 750 mg of this blend.

However, the brand doesn’t specify how much of each ingredient is in the capsule.

⇒ Click Here to Check Current Price and Read More Reviews.


9. Vimerson Health Turmeric

Vimerson-Health-Turmeric-review

Vimerson Health Turmeric is a turmeric supplement made with athletes in mind.

With a combination of turmeric extract and BioPerine to aid absorption, it’s an excellent choice for athletes in need of an anti-inflammatory remedy.

It’s also quite an affordable option.

⇒ Click Here to Check Current Price and Read More Reviews.


10. Nature’s Nutrition Turmeric

Nature’s-Nutrition-Turmeric-review

Nature’s Nutrition Turmeric combines turmeric extract with BioPerine, making the absorption rate rise to 2,000 times higher than it would on its own.

This supplement is great for heart health, joints, inflammation, and even brain function, and Nature’s Nutrition is all-natural!

It’s an especially good choice for athletes prone to joint injuries.

⇒ Click Here to Check Current Price and Read More Reviews.


11. A Squared Nutrition Turmeric

A-Squared-Nutrition-Turmeric-review

A Squared Nutrition Turmeric offers maximum strength to help boost muscle performance while doing cardio workouts.

It’s also great for your digestive system as well as your overall cardiovascular health.

This naturally detoxifying supplement could help rid your body of toxin build-up, improving overall health.

It’s also great if you regularly experience joint pain and muscle aches – all at an affordable price!

⇒ Click Here to Check Current Price and Read More Reviews.


12. Gaia Turmeric Supreme

Gaia-Turmeric-Supreme-review

Gaia Turmeric Supreme is an extra-strength supplement that utilizes plant extracts to help your body effectively absorb high amounts of turmeric.

It’s non-GMO and certified, so you can be sure that it is organic and safe to consume; it’s also pretty much allergy-free as it is free of gluten, soy, dairy, meat, peanuts, sesame, shellfish, yeast, and eggs, so it’s safe for almost anybody to consume.

Just take one to two capsules a day with food, and you will see anti-inflammatory benefits and overall improvement to your health.

It comes as a 2-month supply, making the purchase cost-effective.

⇒ Click Here to Check Current Price and Read More Reviews.


13. Science Naturals Supplements Turmeric with BioPerine

Science Naturals Supplements-Turmeric-with-BioPerine-review

Many don’t realize that turmeric contains over 300 naturally-occurring vitamins including beta-carotene, calcium, potassium, ascorbic acid (vitamin C), iron, flavonoids, fiber, niacin, and zinc.

As we know, the curcumin within it lowers inflammation, improves memory, enhances mood, boosts energy, and even burns fat.

Like its competitors, Science Naturals Supplements Turmeric with BioPerine adds black pepper extract to make the turmeric even more effective, increasing absorption up to 2000%.

⇒ Click Here to Check Current Price and Read More Reviews.


FAQ

Q: What is turmeric?

A: Originally from Asia, Turmeric is an herb that has been used for thousands of years for both an herbal remedy and as a cooking spice.

Q: What does turmeric do?

A: Turmeric is anti-inflammatory and possesses antioxidant properties and compounds such as curcumin which helps reduce inflammation and fight oxidative damage in the body.

It also reduces the risk of cardiovascular disease.

You’ll find it included in joint supplements thanks to its anti-inflammatory properties, and some people take turmeric directly for joint pain.

Studies have also shown that it is an effective treatment for type two diabetes.

Q: How long does it take for turmeric to work?

A: Typically, several weeks long, so seeing results before six or so weeks would be unrealistic.

However, turmeric and its active ingredients are actually metabolized quite quickly, so in terms of a short-term dose, you should feel an effect over the course of just a few hours.

It’s definitely not a quick-fix supplement, however.

Q: How do you take turmeric for inflammation?

A: The best way for your body to successfully ingest turmeric is to take around 500 mg per day in a supplement capsule, but you must be consistent with your supplementation routine since it is metabolized and eliminated from the body fairly quickly.

You may also find it beneficial to combine the turmeric with glucosamine or MSM if you are taking it for inflammatory joint pain.

Q: Where does turmeric come from?

A: Native to Asia, especially in Ayurveda, Turmeric comes from the dried and powdered root of the turmeric plant.

It can be used as a supplement after being passed through an extraction process using alcohol or another solvent or as a cooking spice

Q: What is the difference between turmeric and curcumin?

A: Turmeric refers to the raw plant material while curcumin is a molecule found within raw turmeric, making up about 3% of it. Many attribute the health effects of turmeric to curcumin.

Q: How many mg of curcumin should there be in turmeric?

A: In raw turmeric powder, the curcumin content is about usually about 3% by weight, or around 30 mg per 1000 mg of raw turmeric.

You’ll find that the ratio in supplements is much higher, however, like 50 or 100 mg of curcumin per 500 mg of turmeric, for instance.

Scientists have yet to land on a unanimous decision on how much a daily curcumin dosage ought to be, but it typically lies around 10%.

Q: How much black pepper supplement does it take to help turmeric?

A: You’ll usually find that even just 5 mg of black pepper extract, often referred to as BioPerine, is enough to help absorb turmeric into the body. Most of our favorite supplements have 5 to 10 mg.

Q: How much turmeric is needed to lower blood triglycerides?

A: A good place to start is 500 to 600 mg of turmeric per day, though some research has found that those with more severe issues benefit from a higher dose.

If you’re only worried about lowering triglycerides, levels between 50 and 80 mg per day seem optimal.


Conclusion

As you can see, turmeric isn’t only an enjoyable, exotic flavor to add into your cooking, but a powerful supplement to add to your life.

From reducing inflammation to preventing oxidative damage to treating risk factors for heart disease, turmeric can do quite a bit for your overall health – even with just 80 mg per day!

With such little risk involved and so much to gain, it’s time for you to start supplementing your life with turmeric!

How to Make a Healthy Strawberry Yogurt Smoothie in Summer

how-to-make-strawberry-banana-smoothie

I love to start my mornings off with a refreshing cold smoothie. It’s also a great way to provide a quick, nutritious meal for the kids in the warm summer months.

In today’s post, I will show you how to make a delicious strawberry banana smoothie with yogurt. 

This recipe is one of the first smoothies I have ever made and since then it’s been one of my favorite go-to’s. 

This smoothie is very easy to make and great for beginners to try out.

It’s also low in calories and fat which makes it a great meal for breakfast or a light afternoon snack. 

Strawberries are rich in antioxidants and vitamin C and the flavor pairs perfectly with bananas and yogurt. 

The frozen bananas make the smoothie creamy while the frozen strawberries keep it nice and cold.

The probiotics in the yogurt also help with the digestive and immune system and prevent constipation. 

I guarantee your kids will love this smoothie in the summer months. Its almost like having ice cream in a glass!

How to Make a Strawberry Banana Smoothie in 15 Minutes

Ingredients

  • 1 Cup Frozen Strawberries (Approximately 10 Strawberries)
  • 1 Ripe Frozen Banana 
  • ½ Cup Low Fat Plain Yogurt (Unsweetened Green Yogurt)
  • 2-3 Teaspoons Honey or Agave
  • ½ Cup Low Fat Milk

Serves: 2 Servings

Instructions

Add all of the ingredients into a blender, blend for 1 minute until smooth. 

Pour into a tall glass or jar and serve immediately. 

strawberry-banana-smoothie

Tips for Making a Strawberry Banana Smoothie

  • Freezing strawberries and bananas will allow you to enjoy them in the future when they are not in season. Remember to cut off the stem of the strawberries before placing them in the freezer.
  • Frozen fruit helps create a thicker consistency.
  • Depending on your blender, defrosting the fruits first to soften them will make it easier for you to cut with a knife.
  • If your smoothie is watery, add a bit of fruit or ice cubes to thicken it up.
  • Before serving, taste test the smoothie before pouring it out. The recipe will vary depending on the size of the berries you use.
  • You can make this smoothie up to 24 hours ahead. Store the smoothie in a bottle or airtight jar.
  • You can also use vanilla yogurt or strawberry yogurt instead of plain yogurt for more flavor.

Other Smoothie Variations You Can Try

If you’re not a huge fan of strawberries, you can try other fruit combinations such as:

  • Blueberries
  • Mango
  • Pineapple
  • Cherries
  • Raspberries

You can also add superfoods such as chia seeds and hemp seeds for extra fiber and omega 3 fatty acids. 

These ingredients will not affect the overall flavor of the smoothie and are an easy way to increase the nutritional value of your smoothie.

The Smoothie Diet

the-smoothie-diet-reviewIf you’re currently reading this post, it’s a good sign you’re already a huge fan of smoothies.

But did you know, you can lose weight while enjoying a healthy smoothie every day?

This is where the Smoothie Diet comes into play.

Created by certified health coach and nutrition expert, Drew Sgoutas, this 21-day diet plan will help you lose weight, increase your energy and detoxes your body from harmful toxins.

Drew is passionate about cooking and eating real ingredients and foods which many people in modern society have forgotten.

The Smoothie Diet has all the information and comprehensive guides you need to change your diet, fitness and overall lifestyle.

Signing up to the program will give you access to:

  • Smoothie Schedule
  • Shopping Lists
  • Recipe Cards
  • Daily Journal
  • Healthy Eating Guide
  • Workout Plan

Drew also includes variations of his smoothie recipes to make sure his diet program can be implemented by anyone.

These extra guides include:

  • Diabetes-Friendly Recipes
  • Gluten-Free Recipes
  • Smoothies for Kids

The best part about this diet program is it’s all online. You don’t have to pay for any shipping or have to wait for any package to arrive.

You can also download all the information and guides to your desktop which you can view on your tablet or mobile device on to go.

This makes it super easy to track your progress and eating habits without having to carry around different books.

So far I have enjoyed all of the recipes mentioned in the diet plan and have yet to find one where I had to hold my nose while chugging the smoothie down quickly.

If you’re still a bit skeptical, Drew offers a 60-day money back guarantee if for any reason you are not satisfied with the program.

Here is a sneak peek of the topics covered:

Main Guide

  • Chapter 1: Fat Burning 101
  • Chapter 2: Smoothie Basics
  • Chapter 3: What to Eat
  • Chapter 4: The Program Weeks
  • Chapter 5: FAQ
  • Chapter 6: Conclusion
  • Chapter 7: Recipes

Smoothie Schedule

  • 5 Week Program for 7 Days a Week (Sunday’s a cheat day)

Shopping Lists

  • How to Navigate a Grocery Store
  • Shopping Lists for Each Week of the Program

Recipe Cards

  • Printable Recipe Cards for each Recipe

Daily Journal

  • Journal for Each Week
  • Mood, Energy, Digestion, Cravings Tracker
  • Mind, Exercise Tracker

Healthy Eating Guide

  • Chapter 1: Introduction
  • Chapter 2: Healthy Eating Basics
  • Chapter 3: Healthy Eating Tips + 7 Meal Plans

Workout Plan

  • Fast Fat Blasting Workouts for Busy People
  • Introduction
  • Beginner Workouts
  • Intermediate Workouts
  • Advanced Workouts

Diabetes-Friendly Smoothies

  • 42 Diabetes-Friendly Smoothies

Gluten-Free Smoothies

  • 42 Gluten-Free Smoothies

Smoothies for Kids

  • Chapter 1: Introduction
  • Chapter 2: Eating Healthy Early in Life
  • Chapter 3: The Power Lies in You
  • Chapter 4: Breakfast Skipping – An Absolute No-No
  • Chapter 5: Boost Your Child’s Nutritional Intake with Smoothies
  • Chapter 6: A More Effective Way to Classifying Foods
  • Chapter 7: Conclusion
  • Chapter 8: 5 Fruit Smoothies
  • Chapter 9: 5 Green Smoothies

You can check out my full Smoothie Diet review by clicking here.

How to Make a Healthy Vanilla Smoothie

Smoothies can be used as a meal replacement when you’re low on time but need something healthy on the go. 

As a mother of 3 daughters, life gets busier which makes breakfast a very important part of my day. I love to whip up a quick smoothie which has all the nutrients I need to get me going. 

In today’s post, I’ve included 3 different vanilla smoothie recipes for you to try out. 

All 3 recipes are super easy to make and it won’t take up a lot of your time.


How to Make a Vanilla Smoothie

vanilla-smoothie

This first recipe is very easy to make and includes wholesome ingredients which makes it a great breakfast meal in the morning.

Ingredients

  • 2 frozen bananas without the peel
  • 2 scoops vanilla protein powder
  • 1 cup vanilla almond milk
  • 2 Tbsp maple syrup
  • 1/4 cup walnuts
  • 2 Tbsp flax seeds, ground or leave them whole

Instructions

Add all the ingredients into a blender or food processor and blend until smooth. Pour the smoothie into a cup and enjoy!


How to Make a Mango Vanilla Smoothie

mango-vanilla-smoothie

Mangos have always been my go-to fruit when the warmer months come around. I love the color and the natural sweetness it adds to my smoothies. 

Not only does it taste amazing but it also has many health benefits such as improving your body’s immune system, digestive health, eyesight and lowering the risk of certain cancers.

This mango smoothie recipe is super easy to make and goes down smoothly. It also makes as a perfect breakfast meal on the go or mid-afternoon snack. 

Ingredients

  • 1 cup frozen mango chopped up
  • 1/4 cup 2 ounces plain Greek yogurt
  • 1/4 cup vanilla soymilk
  • 1/2 teaspoon vanilla extract

Instructions

Add all of the ingredients into a blender and blend together until its smooth. It should take you roughly 1 minute. Pour into a glass or jar and enjoy!


How to Make a Strawberry Vanilla Smoothie

strawberry-vanilla-smoothie

For this third recipe, all you need is 4 ingredients. The strawberry vanilla smoothie is thick, creamy and very rich in strawberry vanilla flavor you might its a milkshake instead.

This is one of my favorite smoothie recipes I love to make for my kids in summer. Getting them involved and seeing how much fun they are having is a bonus!

Ingredients

  • 2 1/2 cups frozen strawberries
  • 1/3 cup vanilla almond milk (or your favorite milk choice)
  • 1 1/2 teaspoons Vanilla extract
  • 2 5.3 oz Greek Vanilla Yogurt
  • 1 tablespoon honey (optional as a sweetener)
  • 1 cup Ice (for a chilled smoothie)

Instructions

  1. Add all the ingredients into a blender and blend until smooth.
  2. Pour into a tall glass or jar and serve immediately.

Why Are my Smoothies Not so Smooth?

You might be wondering why your smoothie doesn’t have the silky consistency after following a recipe. 

This can be a result of not blending your smoothie properly before serving.

When making a smoothie, you need to make sure you’re blending the smoothie long enough. 

I usually blend all of my ingredients for 1 minute to make sure everything is chopped up finely.

You should also make sure the blender you are using is strong enough to chop up all of the ingredients.


The Smoothie Diet

I am very skeptical when it comes to diets, especially fad ones. 

However, I found this smoothie diet very easy to follow and it has been a part of my daily routine for quite some time.

As a busy mother of 3 kids, making meals on the go can be challenging especially with so many mouths to feed and limited time.

Making smoothies a part of my life has helped me maintain my weight and it also provides me with the energy and nutrition I need to keep me going throughout the day.

I also noticed a drop in my sugar cravings which has helped me cut down on snacking on unhealthy treats.

Signing up to the Smoothie Diet will give you instant access to the 21-day diet program and all of the information you need to take you to take one step closer to achieving your health goals. 

Drew Sgoutas, the creator of the Smoothie Diet program has helped many people achieve real results. 

He also provides you with a smoothie schedule, shopping list of ingredients, recipe cards, gluten-free smoothie recipes, daily journal, and a healthy eating guide. 

Did I forget to mention about the workout plan included? 

Unlike other diets that don’t mention about the importance of physical activity and weight loss, Drew also provides different workouts for different lifestyles and fitness levels.

If you would like to learn more, click here for my full Smoothie Diet review

How to Thicken a Watery Smoothie: 23 Thickeners You Must Try!

how-to-thicken-smoothie

Thickening a watery smoothie doesn’t have to be boring.

There are many ingredients you can choose from and it doesn’t always have to be bananas or dairy products.

My favorite go-to thickeners would be ice, protein powder, and frozen fruit.

Try one of the ingredients from the list and see which one you like best.

Thickening a smoothie doesn’t have to be boring with just bananas or dairy products.

However, keep in mind some ingredients will add more calories to your smoothie.

If you’re a diet to lose weight, it’s important to be mindful of the calories you will be consuming.

21 Ingredients For a Thicker Smoothie

smoothie-thickener

1. Banana

First on the list are bananas. I love the taste of bananas so I always use them in my smoothies.

Bananas contain soluble fiber and pectin which makes it a perfect for thickening your smoothie.

You can also use other frozen fruits such as mangos, apples, blueberries, peaches, and kiwis.

If you don’t like the flavor of bananas, you can easily cover it up with nut butter or berries.

Fresh bananas will provide you with more starch and a thicker smoothie.

Bananas that are brown will make your smoothie sweeter and thicker.

2. Avacado

Adding avocado to your smoothie will give it an extra creamy texture.

Compared to bananas, avocado isn’t really sweet and you won’t notice the flavor as much.

You can scoop half of an avocado into a blender and combine it with other fruits and leafy greens.

3. Vegetable purées

Purees made from sweet potato, pumpkin, butternut squash, and carrot will make your smoothie soft and dense.

4. Milk ice cubes

If you would like to add more creaminess of your smoothie without having to water it down, you can switch of plain ice cubes for milk ice cubes.

Not a big fan of dairy? You can also use any milk of your choice, such as coconut, almond, cashew, walnut or soy.

Just pour the milk into some ice trays and move the cubes to a sealed bag and place them in the freezer for next time.

5. Yogurt

Yogurt is a classic go-to smoothie thickener. It’s rich in nutrients and high in protein.

If your body can handle dairy, I recommend using plain greek yogurt and avoid processed sugary, flavored yogurt.

You can also try coconut or almond yogurt if you’re lactose intolerant.

6. Cottage cheese

This next ingredient is only recommended if you can eat dairy.

Similar to yogurt, cottage cheese is an easy way to add more protein and thickens your smoothie at the same time.

7. Coconut meat

If you love coconuts, you can use coconut flesh to thicken your smoothie since its soft and gelatinous.

You can find frozen coconut flesh at your local grocery store or you can scoop them out from green coconuts.

If you like to add some coconut flavor to your smoothie, this is the go-to ingredient.

8. Silken tofu

Silken tofu is a great source of protein and amino acids. It’s completely vegan, dairy free and gluten free.

It is soft and dense which makes it perfect to add into your smoothies.

Adding tofu to your smoothie may sound weird but don’t worry too much about the taste.

You can try adding ½ cup of tofu and increase the quantity as you go.

9. Chia Seeds

Chia seeds are a classic ingredient you can use to thicken your smoothie.

Chia seeds add a little crunch to the smoothie and also provides your body with more energy thanks to the omega 3 fatty acids, protein and fiber.

There’s a couple of ways you can prepare chia seeds before adding them to your smoothie.

The first method is making a chia seed gel by soaking them in water overnight.

You can combine ⅓ cup of chia seeds with 2 cups of water to make this gel overnight.

The second method is making a chia seed pudding. Just combine 3 tablespoons of chia seeds with 1 cup of milk of your choice.

You can also add any extra sweeteners or flavors to the mix and let it sit overnight.

You can also add 2 tablespoons of chia seeds directly to your smoothie or 3 tablespoons of the chia seed gel or pudding

10. Flaxseeds

Flaxseeds are a great source of omega 3 and fiber. Flax seeds can be added directly into your smoothie for a grainy texture.

If you’re not a huge fan of the texture, soakng them in water will help soften them up.

Just add a tablespoon of flaxseeds with 2.5 tablespoons of water and let it sit for 5 minutes before adding it to your smoothie.

Doing this will give you the best results.

11. Soaked Nuts

Nuts contain healthy fats and are a great source of protein. By soaking them, you will be removing the enzymes that prevent the gut from absorbing all the nutrients.

You can soak almonds, cashews, walnuts, pecans, or macadamia nuts in a bowl and leave them overnight.

Just rinse them off in the morning before adding them to your smoothie for a hearty meal.

12. Seed and nut butter

If you’re allergic, don’t worry I got you covered. There are many different types of nut butter you can find.

There’s almond, cashew, macadamia, hemp, sunflower and hazelnut butter which are great sources of plant-based proteins and is an easy way to thicken your smoothie.

Buying nut butter can be expensive so it’s best to make your own at home using a food processor.

Adding a tablespoon or two is enough to make your smoothie thick and creamy.

13. Gluten Free Flour

You can add one tablespoon of gluten-free flour like chickpea, coconut, rice, tapioca or almond to add more creaminess to your smoothie.

Gluten-free flours are also a great source of plant-based protein to add to your day.

14. Rolled oats

Rolled oats is another classic ingredient you can add to your smoothie for a thicker meal, making you feel more fuller faster.

The soluble fiber from oats makes them perfect for a breakfast smoothie.

You can grind the oats into a fine powder first before adding all your other ingredients if you don’t like the grainy texture it has.

If you’re following a smoothie diet for weight loss and improving your energy levels, oats are a must!

15. Quinoa

Quinoa is the best ingredient you can use to thicken up any smoothie.

Its protein and texture are great for thickening your smoothie without having to use bananas or dairy.

Just add ¾ cups of cooked Quinoa into a blender combined with your favorite fruits and veggies.

16. Psyllium Husk

Psyllium husk is a soluble fiber which you can find in powdered form.

Its a great ingredient to use because it absorbs water to create bulk.

This stuff is powerful so use with extra caution.

17. Jam

Jams such as strawberry, raspberry, blackberry, peach or apricot can be used to sweeten and thicken your smoothies.

Adding one spoonful of jam is more than enough for any smoothie.

18. Ice Cubes – Swap for last

Last but not lease are good old ice cubes.

You can even freeze fruit juice, whole fruits, and coconut milk to add to your smoothies.

Ice will help thicken up your smoothie without adding any allergens.

19. Sweet Potato

Adding cooked sweet potato is an easy way to thicken your smoothie.

Sweet potato is also a natural sweetener can create a silky texture.

Sweet potato also has many health benefits such as boosting your immune system and contains many vitamins and minerals we should be consuming each day.

Let’s not forget about that beautiful color.

20. Protein Powder

Adding protein powder to your smoothie can turn it into a small meal in a cup in a matter of minutes.

It’s also an easy way to provide your body with protein and also thicken it up at the same time.

You can add your favorite protein powder for more interesting flavors.

21. Xanthan Gum

Xanthan gum is a powerful powder used in cooking and baking to hold things together and it is also used to thicken smoothies.

Adding this powder to your watery smoothie will transform it into a decadent silky smooth drink.

Xantham gum will also make your smoothie more satiating and keeps you feeling fuller for longer.

The Smoothie Diet

If you’re looking for a delicious way to improve your health, lose weight and detox your body, look no further than the Smoothie Diet. the-smoothie-diet-review

Drew Sgoutas is a certified health coach and nutrition expert who has helped many of his clients achieve their weight loss results.

The Smoothie Diet is a 21-day diet plan that helps speed up the weight loss progress by lowering sugar consumption over time by consuming healthy smoothies.

Upon signing up to the Smoothie Diet,  you will be given instant access to all the information you need to start losing weight.

Drew has included guides, recipe cards, shopping lists, gluten-free recipes and smoothies for kids ebook.

He also includes a list of short workouts to make sure you are maintaining physical exercise while following the diet program.

If you would like to read my in-depth Smoothie Diet review, click here.

How to Make a Pineapple Mango Smoothie: Healthy Morning Breakfast Meal

how-to-make-pineapple-mango-smoothie

If you’re looking for an easy way to make breakfast in the morning, you should definitely check out this pineapple mango smoothie recipe.

It’s super easy to make with just a few ingredients. You will have a delicious meal within just a few minutes. 

I love to start my mornings off with a smoothie. All the flavors really wake up my taste buds and all my other senses. If I’m running low on time, smoothies are great to have on the go.

I used yogurt with this recipe to provide my body with some protein first thing in the morning. If you’re not a fan of yogurt, you can substitute it with bananas instead.

If you want, you can add raw oats to your smoothie for extra fiber and a nutritious meal. 

Fiber has many health benefits such as lowering cholesterol, controlling blood sugar levels and helps with maintaining a healthy weight by keeping you fuller for longer.

All of the fruits in this recipe are frozen, so next time you have some pineapples, mangos, and bananas, cut them up into small chunks, store them in a ziplock bag and place them in the freezer for next time.


Pineapple Mango Smoothie Recipe

Ingredients

  • 1 cup of frozen pineapplepineapple-mango-smoothie
  • 1 cup of frozen mango pieces
  • 1 cup of vanilla yogurt
  • 1/3 cup milk (add more if needed)
  • Ice cubes for a thicker smoothie

Instructions

  1. Add all of the above ingredients into a blender.
  2. Blend until you have a smooth consistency.

Tips

  • Add more milk if the smoothie is too thick. 
  • Add ice cubes if the smoothie is too thin.
  • Add raw oats for more fiber. 
  • If you would like to turn it into a green smoothie, just add some spinach or kale. It gives the smoothie a nice green color without affecting the taste. 

The Smoothie Diet

If you’re a huge fan of smoothies like me and would like to lose weight and detox your body, I recommend checking out this smoothie diet.

The Smoothie Diet was created by nutrition expert and professional health coach, Drew Sgoutas.

According to Drew, his program will help you live a healthier life and simplifies the necessary steps you need to take when you’re on this diet to achieve optimum results.

Unlike other weight loss programs out there, Drew Sgoutas has designed this  21-day diet plan to help others speed up their weight-loss process by lowering sugar consumption over time.

It’s quite challenging to stay motivated and focused on a diet but the Smoothie Diet provides all the information you need to change your life today.

Signing up to this program will give you full access to all the whole Smoothie Diet system.

You can also download all the content straight to your desktop which can be later viewed on your tablet and smartphone devices.

You will receive the Smoothie Diet main guide, smoothie schedule, shopping lists, recipe cards, daily journal, healthy eating guide and a Smoothie Diet Workout Plan.

Drew also includes different exercise regimens and workouts to cater for a variety of different people and fitness levels.

the-smoothie-diet-customer-testimonials

Another great point I must mention is there’s no need to wait for anything to be shipped to you since everything can be accessed online!

If you do like reading from a book physically, Drew has put together a guide which you can download and print off.

You can also repeat the program as often as you like. Doing so will help you develop positive habits that will improve your health and overall well-being.

If you’re trying to lose weight and lacking in energy and focus, I highly recommend you check out my in-depth review of the Smoothie Diet here.

How to Make a Healthy Pina Colada Smoothie

pina-colada-smoothie

How to Make the Best Healthy Pina Colada Smoothie at Home

Are you looking for a quick and healthy meal? You should consider opting for a smoothie instead.

A smoothie is a perfect healthy snack or a quick meal on the go. Smoothies are filled with fruits and nutrients blended into a smooth liquid.

With smoothies, you can add protein powders and other supplements to make a nutritious meal that can be prepared in a short amount of time.

In today’s post, I will share with you my favorite pina colada smoothie recipe. 

It’s super easy to make with just a few ingredients!

Making smoothies at home is also cost effective and you know exactly what is in it. 

My daughters love this recipe and its perfect for those warmer months. 

Involve your kids when you’re making these smoothies, I guarantee you will have a lot of fun.

Just a heads up, this recipe won’t be as healthy as my other smoothie recipes because of the fats and calories from the coconut cream. 

I would recommend having this smoothie throughout your day instead of breakfast. 

How to Make an Adult Pina Colada Smoothie with Alcohol

This recipe is alcohol-free just so the young ones can enjoy it as well.

However,  you can add some coconut rum if you would like to give it a bit more coconut flavor.

adult-pina-colada

If you’re not a fan of rum, you can try adding a bit of Vodka to the Pina Colada smoothie without compromising its taste. 

You can make this smoothie recipe in two different ways.

You can use frozen pineapple or crushed pineapple depending on how thick or thin you want your smoothie to be.

If you decide to use frozen pineapple, I recommend adding some liquid just to thin it out a little.

If you use crushed pineapple then adding ice cube to the mix will help thicken the smoothie.

Tips on Making Pina Colada Smoothies at Home

When adding liquids, I have tested this recipe with milk, pineapple juice or coconut milk works really well. 

If your blender is high powered, you don’t have to add much liquid to the mix. If your blender is low powered, adding a cup of liquid will help it mix better. 

You don’t want to drink a smoothie with huge clumps of fruit unless you like it like that.

Ingredients

  • 1 Cup pineapple chunks 
  • 1 Cup Unsweetened Coconut Milk
  • 1 Banana
  • 1/4 Cup ice cubes
  • 2 Teaspoons Honey, (Optional)
  • Toasted Coconut Flakes (Optional)
  • Pineapple wedges for garnish

Instructions

  1. Add the pineapple chunks, coconut milk, banana, honey and ice in the blender.
  2. Puree until you have a smooth consistency. Fewer chunks the better.
  3. Pour in a glass. Garnish with a pineapple and enjoy!

The Smoothie Diet 

If you’re sick of being overweight, always lacking in energy and constantly worrying about your health, you should consider adding smoothies to your diet.

the-smoothie-diet-review

The Smoothie Diet is a great starting point and includes many delicious and easy-to-make smoothies to help with your weight loss, increasing your energy levels and improving your overall well being.

The Smoothie Diet program was created by Drew Sgoutas who has helped numerous people achieve real results.

He has designed this program to make it super easy to follow and suitable for people who have a busy schedule. 

As a mother of three daughters, I know how crazy life can get when you’re juggling multiple things each day and sometimes forgetting to make healthy lifestyle choices.

One of the main differences I noticed when following Drew’s program was my cravings for sugars and sweets disappearing. 

This has helped me manage my weight but also changing my eating habits. 

Instead of snacking on junk food, I just take out my blender, add some fruit and I have a nutritious snack within a short amount of time. 

It’s easy to reach for a chocolate bar or a bag of chips, but overall it’s not doing you any good.

Drew also shows his recommendations on the types of blenders you can buy, from top-of-the-line blenders to the cheaper models costing under $50. 

The Smoothie Diet program is completely digital which means you do not have to wait for anything to come into the mail. 

You can view all the files in PDF format which you can download and take with you anywhere you go.

If you’re constantly traveling, you can access the entire program on your tablet or smartphone devices. 

However, if you do like printed material, Drew has included a 20-page Quickstart guide which can be printed out just like a regular book. 

After signing up, you will be given instant access to the program where you’re one step closer to achieving your health goals. 

You will also be covered for a full 60 days after signing up and if you’re not happy with the program, Drew will give you a full refund. No questions asked! 

You can check out my in-depth review of The Smoothie Diet by Drew Sgoutas here

What Foods Cause Joint Pain and Fatigue – Foods to Eat and to Avoid

joint-pain-foods-to-eat-foods-not-to-eat

Nutrition plays a huge role in our lives and an even bigger one in treating chronic diseases.

For decades, foods have been tailored to treat certain conditions.

In today’s world, many doctors recommend a change in diet as part of treating many diseases.

A change in your diet can mean the difference between staying in bed all day or getting to do various activities on your feet.


Causes of Joint Pain

arthritis-in-jointsJoint pains are caused by several factors. It can date back to an injury you had at work or sport even decades ago, but the most common factor is arthritis.

There are more than a hundred kinds of arthritis, and each one can affect your joints in a different way.

When you hear about arthritis, it’s common to think about older people, but even young people and children can be afflicted with it.

A few of the symptoms involve redness and warmth in joints, swelling, pain, reduced movement of said joint, stiffness and a general feeling of uneasiness.

However, research suggests that numerous diseases are reversible and even preventable. It depends on the changes you do in your life.

fast-food-dietFinding the cause is a good start. Rather than taking in various anti-inflammatory medicine, you can try looking at the food you consume.

Free yourself of the pain by knowing what to eat and what to avoid.

American diets today include foods that contribute to a chain of events recognized as the Inflammation Cascade.

Reducing these foods or entirely eliminating them from your diet can meaningfully lessen pain and inflammation in your muscles and joints.


Avoid these Foods

foods-to-avoid

1. Cereals and Grains

Mostly in the form of pasta and bread, cereals and grains are almost a staple in today’s average American diet.

What you may have missed is the fact that all grains are exceedingly acidic in nature, and has gluten, a common allergen.

Also, pasta and bread are usually made with processed, bleached flours that further add to the acidity.

The starches contained in these foods are broken down into sugars, which your body later stores as fat.

Whole grain products may sound harmless, but they’re also often processed as bleached-out flour and have the “whole grains” integrated later.

To truly know that a product is made from whole grains, be sure to check the label and see that it doesn’t say “refined wheat flour” or “refined flour.”

2. Refined Sugars

High levels of insulin in your body activates enzymes that raise levels of arachidonic acids in your blood, which leads to inflammation.

Moreover, processed sugars like high-fructose corn syrup can cause a spike in your body’s insulin levels. Foods with high Glycemic Indexes (GI) tend to trigger it.

The GI rates carbohydrates with the effect they have on the blood glucose level.

3. Polyunsaturated Oils

These are high in omega-6 fatty acids that the body converts to arachidonic acid.

Soy, sunflower, peanut, corn, and safflower, to name a few have little to no omega-3 fatty acids at all.

The ones which do have it such as flaxseed and olive oils soothe inflammation.

You should also avoid hydrogenated and partially hydrogenated oils, and trans-fats because these produce free radicals that also lead to inflammation.

4. Saturated Fats

These are found in eggs, dairy, and red meat; while these foods are important sources of vitamins and minerals, they also have arachidonic acid.

With eggs, don’t break the egg yolks when you cook.

It is where the saturated fats are high in amount, and while raw, where arachidonic acid is formed.

Take note, however, that arachidonic acid is essential for health, but an excessive amount leads to inflammation.

Select lean cuts of red meat or choose to completely eliminate them and go with fish, venison, or poultry.

5. Processed Meats

These include hot dogs, sausages, lunch meats, and they contain vast amounts of nitrites, which have been associated with chronic diseased and joint inflammation.

Some people are born with nitrite allergy or develop them over time.

However, most don’t know it until they get tested by a doctor to find out if they are allergic to nitrite-containing foods.

7. Nightshade Fruits and Vegetables

Although there’s no formal research yet, it has been observed that some nightshade plants such as eggplants, tomatoes, and potatoes trigger inflammation in the joints and muscles.

These plants have a chemical called solanine that becomes the trigger chemical.

8. Foods you are Allergic to

While it may seem obvious to avoid these foods, you’ll notice a significant improvement in your joint pains when you do so.

Over time, when you know the foods that cause inflammation and actively choose to avoid them, you can adopt a diet best for not only your joint pains but overall relief.

With all these foods to avoid for inflammation, what can you do?

Bodybuilders and health experts have long expressed the importance of eating as much variety as possible, and we’re getting to the exciting part: the foods you can consume to help with joint pain.


Nutrients that Sooth Joint Pain

foods-to-eat

Before we get to the foods to consume, it is best to start with understanding the primary nutrients that are known to prevent and fight off pain.

This will make it easier for you to choose foods that provide two benefits in one: energy and pain relief.

Vitamin B – often efficient in hip pain relief. B vitamins ease pain in the joints and lessen inflammation.

Vitamin C – one of the most vital nutrients in your battle against arthritis pain.

This vitamin slows down the deterioration of joints, therefore slowing down the development and henceforth averting arthritis.

It gives your body the antioxidants that manage the action of free radicals.

It is also a key element in collagen formation, which is the significant component in bone and cartilage formation.

Calcium and Vitamin D – help prevent joint pain and protect your bones.

Calcium is known to avert the loss of bone density, thus keeping osteoporosis at bay.

Vitamin E – is also an effective pain reliever. People suffering from osteoarthritis especially find this helpful in easing pain experienced.


Foods that Combat Inflammation

fish-omega3-joint-pain

Our list is not exhaustive and includes foods according to the nutrients they have.

However, a combination of these will provide you with a meal rich in pain soothing nutrients.

1. Whole Foods

These are the best source of joint pain relief. Apples, bananas, cinnamon, pumpkins, raisins, and whole grains are excellent sources of energy and fiber.

These provide a mixture of several vitamins and give you the minimum daily requirements you need.

2. Vegetables

Broccoli, cabbage, cauliflower, and spinach are excellent sources of vitamin E and C. You can also find vitamin C in some fruits such as apples, grapes, mangoes, and oranges.

Wheat and other whole grains are also good sources of vitamin B and E.

3. Fish

You can not only get vitamin D from fish but also omega-3 fatty acids that help reduce pain and inflammation.

Mackerel, salmon, trout, and tuna are just some of the fatty fish you can add to your diet.

A couple times of week eating fish is good, but if you’re not a big fan of fish, you can consult your doctor about taking omega-3 supplements.

4. Garlic and Turmeric

A member of the allium family, garlic contains a compound called diallyl disulfide that helps with several diseases, including arthritis.

Turmeric is noted for its anti-inflammatory benefit. It is often used in traditional Asian medicine because of its properties.

You can add turmeric to your eggs, sauces, or smoothies.

5. Green Tea

If you’re a fan of tea, this is already a natural step.

Green tea is among the most widely consumed drinks in the world, and its health effects are much celebrated.

It possesses anti-inflammatory properties and has been observed to be an active component in nutritional therapy.

Green tea contains high levels of polyphenols, which are antioxidants that slow down cartilage damage and reduce inflammation.

6. Hot Peppers

Habanero and serrano are rich in capsaicin, which has shown positive effects on relieving pain and inflammation, even preventing cancer as well.

Generally, the hotter the pepper, the more capsaicin there is. This means that mild peppers may only have little effect in relieving joint pain.

7. Nuts

Walnuts are loaded with compounds and nutrients that help reduce joint inflammation.

They are high in omega-3 fatty acids.

Plus, nuts are good for your heart and have high levels of vitamin E, calcium, magnesium, and zinc.

These also have alpha-linolenic acid that boosts the immune system.


The Bottom Line

Clearly, your diet plays a significant role in experiencing and preventing joint pains.

Fortunately, the several foods above contain potent components that provide relief from inflammation, while also bettering your general health.

Also take note that being overweight can put extra pressure on your joints, which can worsen the symptoms of arthritis.

Having a balanced diet rich in anti-inflammatory fats, fiber, and plants can help you in managing your arthritis and maintaining a healthy weight.


Carbs at Night for Weight Loss – Does Eating Carbs at Night Really Matter?

carbs-at-night

Many people may have advised you to avoid carbs at night at all costs especially if you’re trying to lose weight.

This belief has been around for quite some time now, and a lot of people live by it.

You’ve been taught that eating carbs close to bedtime will immediately turn them into fat, as opposed to consuming them earlier.

After a tiresome day, a cup of mashed potato seems well deserved – and you can enjoy it without feeling guilty.

You can eat carbs at night, but before you dive in, there are a few points to consider.


Will Eating Carbs at Night Make You Fat?

The concept behind eating carbs late in the day can stem a couple of misunderstandings. There are different times in the day where carbs are used as energy or stored as fat.

For instance, you decide to go on a workout after eating your lunch. You can have enough energy to keep you going during and after your workout by eating carbs.

On the other hand, you may think that when you don’t immediately exercise after consuming carbs, then those get stored up and turned to fat faster. Well, not entirely.

When you take in carbs, the body releases insulin, a hormone that helps reduce blood sugar levels by managing the use and storage of glucose.

During your workout session, your body releases less insulin as it tries to produce more glucose for your hard-working muscles. When you are fast asleep, your energy stores are what fuels the brain.

The function of insulin and the course of carbohydrate metabolism can be quite complex.

All you have to remember is that eating carbohydrates whether in the morning or evening will have little to no difference.


Why Eating Carbs at Night is Good

Evening consumption doesn’t necessarily promote weight gain; it’s excess consumption that does.

Your daily caloric intake depends on how active your lifestyle is and how much weight you’re trying to lose, or if the latter is actually your goal at all.

Your workout schedule should also be considered when you should have carbs. For instance, if you have an office job and spend all day in your chair, chances are your workout happens at night.

You absolutely then need to consume carbohydrates at night to help your body recover adequately and restore glycogen stores.

eating-carbs-at-night

Even if there are days where you skip working out, as long as you eat the recommended amount of carbs, the time of when you consume them matters little.

To put it simply, your body doesn’t really know the time, and it wouldn’t just react like, “So you’re eating late tonight, I’m going to go ahead and turn these into fat right away!”

Having a tiny amount of complex carbohydrates at night with dinner can aid you in feeling fuller without having to dread craving for a midnight snack.

How many times have you found yourself hungry only two hours after having your dinner? Probably more than once.

Losing weight and staying healthy in general is hugely about maintaining a balanced and more importantly, realistic mean and exercise plan.


The Types of Carbs to Eat for Weight Loss

healthy-dietBefore you think of doubling your pizza consumption, you should first know the type of carbs you should be having.

The best type of carbs is complex carbs. These are good for everyday consumption and are digested slower than simple carbs and keeps you from feeling hungry longer.

If you eat a small amount at night, it will keep you nourished until breakfast. Simple carbs tend to be unhealthy, being found in processed and sugary drinks.

Generally, natural fiber-rich carbohydrates are healthy, while those processed and stripped of fiber are not. A whole, single ingredient food regardless of its carb content is perhaps a healthy option for the majority.

Having said that, we can categorize good and bad carbs, but they are never restricted within their category. In nutrition, foods are hardly black and white.

Good Carbs

weight-loss-diet

  • Whole Fruits: Apples, apricots, bananas, blueberries, cranberries, cherries, common figs, pineapples, prunes, raisins
  • Whole Grains: Barley, brown rice, buckwheat, bulgur, millet, oatmeal, popcorn, quinoa
  • Vegetables: All of them! Artichoke, aubergine, asparagus, legumes, broccoflower, broccoli, brussels sprouts, cabbage, cauliflower, celery, endive, fiddleheads, frisee, fennel, greens, herbs and spices, lettuce, mushrooms, nettles, New Zealand spinach, okra, onions, parsley, peppers, radicchio, rhubarb, root vegetables, salsify, skirret, sweetcorn, topinambur, squashes, tatsoi, tomato, watercress
  • Nuts: Almonds, cashews, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios, walnuts
  • Tubers: Carrots, cassava, potatoes, sweet potatoes, turnip, taro, yams
  • Seeds: Chia seed, hemp seed, pumpkin seed, sesame seed

Bad Carbs

soda-at-night

  • Candies and chocolates: if you will, go with dark chocolate
  • Fruit juices: even the fruit juices that promise to be all-natural and healthy can have the same metabolic effects as a soda
  • Sugary drinks: you name it, Pepsi, Coca-Cola, VitaminWater – these are among the unhealthiest you can give your body
    Cakes, cookies, and pastries
  • Potato chips and French fries: while whole potatoes are healthy, their fried versions are not
  • Ice cream: naturally high in sugar

Most of these foods are fine to be consumed in moderation, but it’s best to avoid them if you can.

Click here to read my review on The Half Day Diet. <<


How to Avoid Eating Carbs at Night

So many of us try to keep our hands off more food at night, but fail to do so because it is only natural to feel the want to satisfy ourselves after a long day.

A lovely, filling meal seems like the perfect way to end the night.

Also, we tend to rewards ourselves with food throughout the day, thinking that maybe just having a salad for dinner can make up for it.

Unfortunately, the hunger for a more satisfying meal wins most of the time.

With this, you will find it easier to reel your carbohydrates throughout the day rather than consuming a massive amount in one go at night.

By doing so, you won’t feel as hungry as you were before and you’ll feel fuller even just by having a light dinner. The key is to plan and distribute your meals that suit your lifestyle.

Regulating your food distribution is an essential factor in successfully managing your carbs and overall health.

The-Best-Types-of-Carbs-to-Eat

23 Top Foods That Boost Your Metabolism

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.

1.Tea

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.

2. Nuts

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.

4. Spinach

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.

6. Avocado

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.

8. Eggs

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.

9. Salmon

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.

10. Spices

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.

11. Cocoa

Cocoa helps your metabolism AND is tasty to eat.

Many studies have found that ingredients in cocoa have the ability to stimulate your body to waste fat for energy, which results in you wasting more fat and losing more weight with it.

Many studies have also shown that cocoa extracts promote the expression of genes that stimulate the use of fat as energy especially in people that consume high quantities of fat or calories.

12. Coconut oil

Coconut oil is good for every part of your body – both inside and out.

Coconut oil can help you boost your metabolism thanks to the MCT it has, which are medium-chain triglycerides.

These are actually a type of fats, which unlike other fats go directly to the liver and are transformed into energy immediately.

Because they aren’t kept in your body for long, the probability of them being stored as fat is minimal, which alleviates the function of your metabolism and makes you healthier overall.

13. Extra Virgin Olive Oil

When you’re picking the seasoning for your food and salads, make extra virgin olive oil your primary pick.

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.

14. Milk

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.

15. Cheese

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.

16. Asparagus

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.

17. Seeds

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.

19. Garlic

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.

22. Mustard

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.

23. Water

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.

 

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25 Best Weight Loss Tips

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.

4. Reduce your portion sizes

The whole problem behind your weight can be solved with a simple reduction of portion sizes.

By reducing your portions, you reduce the calories you consume, which is obviously the right path to weight loss.

The good thing about this method is that you don’t have to consume 50% of you did previously.

Instead, you can start slowly and removing one bit at a time until you’ve come to a portion size that satisfies your daily needs.

5. Count the calories of your meals

Counting calories is one of the oldest weight loss methods that never dies.

When you know how many calories your body needs you can adjust your meal plans to consume only as much as it needs.

By doing this, you’re giving your body just enough energy it needs to go through the day along with all the nutrients, at the same time minimizing the damaging calories you don’t need.

6. Eat fruits and vegetables

Fruits and vegetables are low in calories, fat and high in nutrients, vitamins, and fiber, essential ingredients to weight loss.

Nutritionists recommend that 50% to 75% of your plate should be fruits and vegetables.

Additionally, you should tend to include the ones that have more distinct and bright colors because they have more antioxidants in them that help reduce inflammation and boost weight loss.

7. Eat spicy foods

Research has shown that eating some spicy foods can help increase your heart rate and boost your metabolism.

Additionally, capsaicin, a chemical found in some spicy foods like chili peppers is a very efficient appetite suppressant that can help you feel less hungry.

But, beware not to consume too much spicy food, as some people develop tolerance of the effects of capsaicin which will limit or eliminate completely the long-term effects of it.

8. Do some kind of exercise

Exercise helps you burn calories and improve your overall physical and mental health, as well as lose fat in areas you focus the exercises on.

You can do various exercises such as aerobics, lifting weights and cardio.

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.

14. Avoid processed foods

Processed foods are bad for your body in so many ways.

They aren’t only unhealthy, but also full of fat and other chemicals that cause you to gain weight in more than one way.

Most processed foods have had their nutritious values stripped off them, so by consuming them, you don’t bring anything nutritious to your body, only calories, and fats.

Moreover, eating processed foods is tightly linked to obesity, so if you want to lose weight, it would be better to go for natural or less processed foods.

15. Eat at the same time every day

Your body is being trained by your habits, and it shows in your physical looks.

When you eat at the same time every day, you’re getting your metabolism used to function the same way every day.

You will notice that your visits to the bathroom will be more consistent every day which helps your body function healthy and regulate your nutritious values easily.

16. Drink black coffee and tea

We already explained why you should avoid drinking sodas and sugary drinks, so what can you drink if you’re feeling thirsty?

Well, if you’re feeling tired, sleepy or thirsty, don’t reach for that juice or soda.

Instead, replace the sodas and creamy coffee with pure black coffee without any milk or sugar when you’re feeling tired and tea when you’re feeling thirsty.

17. Rest well

Yes, exercising does help weight loss, but so does resting and sleeping.

Lack of rest drains your body of energy, and we all know what we crave to get a boost of energy – sugar.

And that extra sugar does not only contribute to you gaining those extra pounds but also sabotages your diet.

If you continue depriving yourself of sleep and rest, it will be difficult to keep your meal plan going, which causes many to quit the diet and give up their weight loss.

18. Write down what you’re eating

A really important step on your weight loss journey is knowing what you’re eating, especially if you’re following a certain meal plan or want to change your current one.

This will allow you to see what you’re doing wrong if you’re not losing weight and see what benefits your body when you’re dieting.

19. Eat a good breakfast

Breakfast is with reason titled the most important meal of the day.

It sets you up for either success or failure for that day, so you have to carefully pick what you will eat for breakfast.

The best option for breakfast is some type of quality protein that will keep you full during the day.

Eggs are the most common source of protein that is suitable for breakfast, but if you don’t eat eggs, any other substitute will do.

Just remember to avoid consuming processed foods or food that is high in carbs.

20. Set your periodical goals

Whatever you do in life, it’s important to have a goal to work towards, and the same thing goes for weight loss.

To keep yourself motivated, it’s good to set a weekly, monthly and even a yearly goal.

When you reach your short-term goal, you will be motivated to keep working and reach your long-term goals.

21. Include 3 food groups in every meal

Nutritionists recommend preparing each meal with 3 ingredients: protein, vegetables, and grains.

These ingredients give your body all the essentials it needs to go through the day without burdening it with unnecessary things.

Just make sure when you choose grains, choose some that provide plenty of fiber and nutrients.

22. Don’t skip meals

Skipping meals is not something that’s recommended if you want to lose weight, regardless of how many calories it cuts from your daily intake.

It just causes you to feel hungry all day and force your body to store everything later on to compensate for the lack of energy and nutrients.

23. Don’t mind the scale

Dedicating yourself to dieting completely and not seeing the results in the number that you wanted, it can be so demotivating.

But, the number on the scale is not actually that important.

You may be losing weight as fat and replace it with muscle at the same time if you’re exercising, so when you look at the scale, it won’t show a lesser number when you’re in fact, losing weight.

24. Pack snacks

No, not snacks like chips and fries.

Pack something healthy that would satisfy your cravings when you’re out and about.

When you’re out with your friends or just strolling through town, you might start feeling hungry and having a healthy snack in your bag is really convenient in these types of situations.

Eating something healthy will temporarily tone down your hunger and you won’t have to cheat your diet.

25. Reward yourself

It’s important to keep yourself motivated throughout your weight loss journey, and not just by looking at the numbers.

You can reward yourself when you reach a certain milestone and buy yourself those shoes you’ve always wanted, or that dress you wanted to buy when you lose enough weight.

However, avoid rewarding yourself with cheat meals as it goes against your initial goal, which is to lose weight.

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