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

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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

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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

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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

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

However, a combination of these will provide you 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?

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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.

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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

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  • 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

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  • 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.

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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.

best-weight-loss-tips

Anti-Inflammatory Diet Plan – Reduce Chronic Inflammation

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.

General Tips:

  • Aim for variety
  • Consume fresh food
  • Minimize the consumption of processed food and fast food
  • Eat a lot of fruits and vegetables

Caloric Intake

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.

Protein

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.

Carbohydrates

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.

Fats

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.

Fiber

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.

Phytonutrients

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.

Water

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.

9 Best Anti-Inflammatory Foods to Reduce Chronic Inflammation

Contrary to the general belief that inflammation is an enemy of our health, it actually benefits it.

It’s our body’s natural response to fighting off injuries and infections, where the immune system sends off chemicals that kill off the pathogens that cause infection and clear out the damaged tissue.

What is bad for our bodies is chronic inflammation.

This happens when the body’s immune system doesn’t stop when the damaged tissue is eliminated and continues removing more tissue, in most cases healthy tissue from our body.

This chronic inflammation is the underlying cause not only of pain but also many other diseases, some more serious than others.

There are many triggers for inflammation and many things that worsen the inflammation in your body.

But on the other side, there are also many things you can do, foods you can avoid and habits you can incorporate in your life to help your immune system fight off inflammation.

All of these are further explained below.

How Sugar Causes Inflammation

Sugar causes inflammation because of various different factors.

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

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

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

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

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.

Lard

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

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.

For instance, eating the right foods, especially at breakfast will prepare your body for the day and equip it with everything it needs to function healthily.

Try to eat as clean as possible and avoid processed foods that block your body from functioning properly.

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.

Anti-inflammatory Foods

Turmeric and Curcumin

Turmeric and Curcumin are a blessing for your body when you’re experiencing inflammation.

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.

Fruits

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’s

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

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

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.

Vitamin D

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

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

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.

Workout programs like the Organic Total Body Reboot can help you fight inflammation through a few simple exercises.

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.

Conclusion

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.

How to Make High Protein Low Carb Bars – Using Only 4 Ingredients!

Are you currently trying to build muscles but not seeing the results? You spend hours at the gym but nothing has changed.

Our lifestyle gets busier and it can be quite challenging to consume all the vitamins and minerals our body needs daily.

If you’re not consuming enough calories, especially protein, your muscles won’t have the necessary nutrients it needs to grow.

I was always curious about making my own protein bars. After hours of searching on the internet, I would come across a recipe I liked to try.

However, these recipes usually require a long list of ingredients, some of which I did not have at all! I know many who can relate to this.

If you would like to know how to make your own, homemade low carb protein bars with just 4 ingredients, keep on reading…

How to Make Your Own Homemade Protein Bars

This is a quick and easy recipe which anyone can make! You can add extra ingredients if you like.

You will need:

2 cups oats / 160 grams

4 scoops protein powder / 120 grams

5 tbsp. peanut butter or almond butter / 80 grams

1/2 cup milk, almond milk, or water

Total Servings: 8

Amount per serving:

200 Calories

7g Fat

18g carbs

17g protein

Method:

Add all the ingredients into a bowl. Do not add too much liquid! This will cause the bars to not stick together.

Stir everything up in the bowl. You should have a thick consistency. 

Using a cooking spray and lightly coat your baking pan.

Using a spoon or your hands, place the mix into the pan and press down firmly.

Place the pan in the fridge for approximately 30 minutes.

Cut them up into bars and enjoy.

Reasons Why You Should Make Your Own Protein Bars

Protein bars come in all different flavors and sizes. These flavors can be hard to resist, such as peanut butter cup and chocolate covered pretzel.

It might seem like a good idea to buy them in bulk to save money, but do you really know what the ingredients are in those bars?

Even though the packaging may look enticing, but if you can’t pronounce the ingredient, it is most likely to cause more harm than good.

Some protein bars do use whole foods which are healthy for you. However, many protein bars do not.

Some protein bars can be full of protein where some can be filled with sugar. The only way to know if you have a quality low carb protein bar is to read the label or make your own.

The Half Day Diet

this is an image of the half day dietMany studies have shown limiting carbohydrate intake helps with losing weight fast. However, cutting carbs while you’re trying to lose weight can cause intense cravings for carb-rich foods.

You’re more likely to binge eat, gaining all the weight back. Maybe you can relate to this?

Even though a low carb diet does work, many still fail. They usually lose a few pounds at the start but are not able to maintain their diet for a long time.

The Half Day Diet created by Nate Miyaki is a program designed to trick your body into burning fat while you’re on a low carb diet, while you still get to enjoy your carb-rich foods every day!

Imagine losing weight without the negative side effects of a low carb diet.

The Half Day Diet is a digital product, meaning you will get instant access to Nate’s program without the need to wait for any shipping time.

Click here to check out my review on the Half Day Diet.

Conclusion

There are many benefits to making your own protein bars. You know exactly what you’re putting into your body, saving you money and time.

You can mix it up and add other ingredients which you enjoy. Protein bars are a great source of energy when you’re on the go.

When you’re trying to build muscles, you will need to provide your muscles with the right nutrition so that the time and effort you put in your workouts will pay off.

What type of ingredients do you like to use? Let me know in the comments below!

11 Easy Anti-Inflammatory Breakfast Recipe Ideas

Inflammation is something everyone has experienced or will experience at some point in their life.

It’s our body’s natural reaction to fighting with infections, damaged tissue or any type of injury that has happened in your body.

While it’s usually a passing thing if left untreated inflammation can cause some serious conditions and worsen others.

Inflammation can lead to diabetes and cardiovascular diseases, as well as chronic pain.

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

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.

White Flour Products

White flour products, white rice, white potatoes, and cereals are all considered refined carbohydrates.

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.

Artificial Sweeteners

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.

With that in mind, if you’re experiencing inflammation, tend to consume the following foods:

Eggs

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.

Coffee

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.

Whole grains

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
  • Oatmeal
  • Brown rice
  • Buckwheat
  • Popcorn
  • Wheat (bulgur)

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

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.

Chia seeds

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.

chia-seeds-anti-inflammatory

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

Ingredients:
1.5cups oats
4 tablespoons chia seeds
3-4cups of coconut drinking milk
3 tablespoons raw cacao
stevia
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

Ingredients:
½ cup yogurt
2 teaspoons coffee (brewed)
¼ cup pecans (chopped)
Stevia

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

Ingredients:
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.

4. Toast with salmon, avocado and eggs

Ingredients:
2 bread slices
2 avocado slices
1/4 tsp freshly squeezed lemon juice
3.5 oz smoked salmon
2 eggs
1 tablespoon sliced scallions

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

Ingredients:
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

Ingredients:
½ cup fresh raspberries
2 tablespoons chia seeds
16 oz. plain yogurt
Fresh anti-inflammatory fruits
Honey

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

Ingredients:
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.

8. Baked eggs with herbs

Ingredients:
2 eggs
1 teaspoon melted butter
1 tablespoon milk

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

Ingredients:
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!

10. Crepes

Ingredients:
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

Ingredients:
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.

Conclusion

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.

Anti Inflammatory Foods List PDF (70 downloads)

 

Best Vegetables to Juice at Home

While all vegetables are beneficial and have tons of nutrients in them, not all of them are used as they rightfully deserve to be.

You probably juice cucumbers, carrots, and spinach regularly, but what about cabbage, kohlrabi or mint?

Those are just part of the vegetables that might surprise you with their nutrient count and we will cover everything you need to know about juicing them in short.

Beets

Both the beetroot and the beet leaf bring a ton of calcium, iron, potassium, choline, vitamin C and beta-carotene to your body.

The dark purple color of it comes from the potent phytochemical betanin that helps detoxify your body and fight inflammation by helping your cells fight off the free radicals in your body and maintain a healthy cardiovascular function by lowering the homocysteine levels in your blood.

Beets also promote healthy brain function thanks to the tryptophan in it that has shown to help calm your mind and reduce your anxiety.

Bell Peppers

While bell peppers are most commonly used for cooking, their nutritious values can be drained most efficiently through juicing.

They have strong antioxidant properties and are rich in vitamins, specifically vitamin C and carotenoids that benefit the eyes, maintain good heart health and might even protect against several types of cancer.

Broccoli

Some might frown at the thought of juicing broccoli, but the benefits it brings for the whole body are countless.

Broccoli gives your body tons of vitamin K and vitamin E, antioxidants that are known to protect your cells from the damaging free radicals and vitamin B and vitamin C that additionally increase your immunity.

Cabbage

Cabbage is one of the best things you can consume for any stomach problems, but its benefits are especially manifested in people suffering from ulcer problems.

The reason behind this is because cabbage is one of the best detoxifiers and it speeds up the process of delivering nutrients from your stomach to your system.

Additionally, it helps regulate the estrogen balance in your body, keep you hydrated and most importantly, it has been proven to help prevent several types of cancer.

Carrots

Carrots are with reason one of the most juiced vegetables in the world.

The abundance of vitamin A, vitamin C, vitamin K, and vitamin B8 along with the combo of minerals potassium, copper, iron, and manganese make carrots one of the healthiest vegetables to juice.

They prevent inflammation in the body that can lead to heart disease, deteriorating eye health, high blood pressure, and skin aging.

Celery

Celery is low in calories and full in health benefits. It contains 95% water, making it great for juicing.

The health benefits of celery come from all the vitamins K, A, C, as well as the potassium and folate in it, which are great anti-inflammatory fighters.

Other known benefits of celery are the prevention of dry mouth, bad breath, and some research has shown that it increases the libido in both men and women.

Cucumber

Similar to celery, cucumber is 95% water, which should be a reason enough to juice it as often as possible, but its benefits don’t stop there.

It contains potassium, a nutrient that prevents stroke and polyphenols called lignans that are believed to reduce the risk of cancer.

It also has anti-inflammatory properties that come from a chemical called flavanol.

This element is extremely effective against inflammation, and the known combo of antioxidants- vitamin C and beta-carotene only boost its function.

Dandelion Greens

Although it’s not very famous in the line of greens and many people just pluck it off the ground and throw away, dandelion is a weed that has surprisingly good effects on the whole body.

Its rich with antioxidants that soothe allergies, maintain healthy blood sugar levels and detoxify the whole body.

Moreover, dandelion greens have shown to help the body regenerate itself thanks to the calcium, iron, minerals, and proteins found in it.

Kale

Kale has so many proteins, minerals and calcium in it that make it one of the healthiest leafy greens out there, one of the most nutrient-dense foods in the world to be more precise.

It contains high quantities of iron and folate, chemicals that have been proven to benefit your eye health, has a lot of fiber that promotes healthy digestion and maintain a low cholesterol level, as well as antioxidants to prevent the development of cancer and strengthen your bones at the same time.

Kohlrabi

A relatively unknown vegetable for most, but it’s as healthy as every other on this list.

It has all the vitamins your morning juice needs, including fiber, carotenes, vitamin A, phytochemical and potassium.

These nutrients help your body maintain good eye health, healthy digestion and muscle function, as well as prevent the development of cancer and other diseases such as diabetes.

Mint

If you want to add that freshness and cooling feeling to your juice, then mint is your best option.

It helps your body fight inflammation by cooling the inflamed areas, especially in the digestive system.

And not only that, but it also helps relieve pain in certain areas, fight the flu and can also help you fight away bad breath.

Parsley

The biggest benefit of parsley is its anti-cancer power that comes from a flavonoid called apigenin, which also prevents inflammation and is a powerful antioxidant.

Parsley contains high quantities various nutrients, including of eugenol, vitamin C, folic acid and many other healthy nutrients.

These nutrients have been proven to have thousands of benefits for the body, including improved immunity, better blood function, and detoxifying abilities, as well as fighting off different diseases and relieving inflammation.

Romaine Lettuce

Romaine Lettuce tagged as “a dieter’s dream” with reason.

It’s a vegetable with one of the lowest calorie counts in its species, but with one with the highest nutritious values.

The calcium, phosphorous, magnesium, and potassium quantities in it give you all the daily nutrient intake your body needs to remain healthy and strong.

Moreover, romaine lettuce is full of vitamins C, K, and A, which are key factors in maintaining a strong immune system, fast metabolism, healthy blood, and organ vitality.

Spinach

Although spinach is not the favorite vegetable out there, its benefits are undeniable.

It contains many nutrients such as amino acids, potassium, iron, iodine, and vitamins A, C, K, E and B complex.

All these play a major role in maintaining the pH levels in the body, provide your body with enough natural protein and boost your metabolism.

Additionally, spinach promotes fast muscle healing, maintains bone health and is very good for weight loss.

Swiss Chard

This colorful, leafy vegetable is a great addition to your juice diet.

It has benefits for the whole body, with some of the more prominent ones being the minimization of blood clotting thanks to the vitamin K, strengthening the bones thanks to the magnesium and improving your blood health with the natural iron intake.

Sweet Potato

Sweet potato is great for juicing not only for its sweet taste but also because of the abundance of vitamin A, vitamin B6, vitamin C, iron and magnesium.

They are very effective in lowering your blood sugar levels and promote healthy digestion thanks to the number of fibers it contains.

Tomatoes

What makes tomatoes special is lycopene, a potent antioxidant that protects against certain types of cancer, specifically testicular cancer and prostate cancer.

Additionally, they contain vitamin C and potassium, powerful chemicals that help cleanse the body, improve your metabolism and make you healthier overall.

Wheat Grass

Wheatgrass has a pallet of valuable nutrients your body benefits from, especially a certain type of vitamin B called Niacin.

Niacin is important for your body’s overall health, especially to reduce cholesterol levels and prevent the development of cardiovascular diseases.

This, along with the amino acids and proteins, protect your eye health, improve your metabolism, boost your immunity, help digestion and purify your body from toxins.

Zucchini

Although zucchini might not be your go-to vegetable for juicing, if you want to make a health bomb it can be what your body needs.

They are very low in calories, making them ideal for weight loss, but also have a lot of phytochemicals that help your body get rid of excess glucose and sodium and by doing that, help your body stay hydrated and fresh.

Conclusion

Juicing is one of the delights of this world.

What makes it so awesome is because it allows you to squeeze out all the vitamins, minerals and other nutrients from fruits and vegetables and get everything your body needs for the day fast and easy.

You can consume at home or on the go, anyway will give you the energy and vitality you need to maintain your health at the highest level every day.

11 Carrot Juice Benefits

Our parents cooked vegetables in an effort to make us fall in love with their taste and install some healthy habits in our life.

And while many hated carrots as young children, as adults we use them in everything, in every way, from soups to bakes and in their raw form.

One of the most popular ways of consuming carrot in the world is, of course, making a carrot juice.

The benefits of juicing were already known, but including carrot in the mix will not only enhance the taste of the juice, but it will also make it 10 times healthier!

Keep reading if you want to find out some of the healthiest benefits of juicing along with a mouth-watering, tasty carrot recipe.

Carrot Juice Benefits

1. Improves vision

Drinking carrot juice can improve your vision significantly and protect your eyes’ health thanks to the high levels of beta-carotene.

Beta-carotene is a type of vitamin A that protects the surface of the eye, maintains strong vision muscles, prevents the appearance of cataracts and protects against blindness.

Additionally, carrots contain lutein, a powerful antioxidant protecting the eye from any damaging light.

2. Reduces the risk of cancer

The antioxidants in carrot juice promote the development of healthy cells, preventing the appearance of abnormal ones at the same time.

Because cancer is actually abnormal cells developing at a fast rate, carrot juice helps to reduce the risk of it.

Additionally, it has been proven very effective in leukemia treatments thanks to the bioactive chemicals in it.

3. Improves the metabolism

The benefits of juicing are seen throughout every part of the body, including in your gastric health.

Carrot juice helps your gut walls to regenerate thanks to the high levels of fiber and thanks to the Vitamin B in it, it cleanses your digestive tract from all the hard waste that was hard to digest.

This will contribute to easier digestion, a healthier gut and with it, process food faster and easier, which has major benefits for the whole body, especially weight loss.

4. Reduces Cholesterol

Carrot juice is a great way to get your daily potassium intake and consume food that has no artificial fats.

This nutrient helps the body maintain a healthy cholesterol level which reduces the risk of various diseases such as stroke, heart disorders, and high blood pressure.

5. Prevents infections

The antiviral and disinfectant properties of carrot juice aid your body fight off infections, both internal and external.

It’s especially effective for infections that develop in the digestive system, as well as fighting away any cold or flu.

6. Promotes urination

After consuming carrot juice for a period of time, you will notice you’re going to the bathroom more often.

This is because carrot juice is known as a powerful diuretic which helps the body cleanse itself and get rid of excess uric acid, bile, body fat and other harmful chemicals, and with it maintain a healthy kidney function.

7. Beneficial for pregnant women

Pregnant women are recommended to consume high quantities of carrot juice because it has proven time and time again how good it is for both the baby and the mother.

Pregnant women and mother need high quantities of calcium to help the child develop strong bones and cartilage, and carrot juice provides exactly that.

Additionally, it has high quantities of nutrients like Vitamin A, Vitamin C, magnesium and potassium that help your body cleanse itself and with it, allow your baby to develop a high immunity and reduce the risk of birth defects.

8. Help lose weight

Carrot juice helps to lose weight not only because it’s a vegetable with zero levels of artificial fats, but because the nutrients found in it promote a healthy body function that contributes towards weight loss.

The magnesium, manganese, and carotenoids maintain a low sugar level, allowing your body to burn more calories, and the additional nutrients we mentioned previously increase your metabolism, allowing your body to process and get rid of waste easier and accelerate weight loss.

9. Protects skin

The benefits of juicing aren’t only noticed in your health, but can also be seen with the naked eye.

There are many esthetical benefits of carrot juice coming from the potassium in it, which has been proven to help the skin maintain its moisture, prevents dryness, helps scars heal, reduces the appearance of blemishes and improves the skin tone.

Moreover, there are many vitamins in carrot juice that prevent the appearance of acne, create a glowy skin, and also help your nails get stronger.

10. Promotes oral health

The richness of antioxidants in carrots stimulate the gums to produce more saliva, which fights away infections in our mouth and help maintain healthy gums and healthy teeth.

11. Boosts immunity

There are so many benefits of juicing, especially carrot, that just one small list is not enough to mention them all.

Carrot juice has a high concentration of Vitamin A and beta carotenes that are powerful antioxidants and extremely effective for fighting bacteria and germs, as well as preventing deterioration of muscles and internal organs, making your overall immune system healthier and stronger.

Delicious antioxidant bomb:

The following recipe is a great source of antioxidants that will help you feel and be healthier than ever.

Servings: 2

Ingredients:
6 carrots
1 orange
1 knob of ginger
1 cucumber

Blend all the ingredients except carrots in a blender or a juicer and pour into a glass.

Then add the carrots to a blender and blend until they’re the consistency you need and pour into a glass.

The reason why I said to blend them separately from the other ingredients is that you can use the remaining of the container to drain the remaining juice in it and keep the content so you can use it in other recipes (soups, broths…)

Besides juicing, smoothies can also help with eliminating stubborn body fat, decrease inflammation and promote better health.

You can lose excess weight in just 3 weeks following a diet program like The Smoothie Diet.

The Smoothie Diet is created by Drew Sgoutas who is a certified health coach and nutrition expert. He has designed this program suitable for those who have a busy lifestyle.

This program is super simple and only takes a few minutes per day for you to improve your health and boost your confidence.

Smoothies contain more fiber which is important for your digestion and keeps you fuller compared to juices.

 

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