13 Best Ketogenic Diet Books for Beginners in 2019

best-ketogenic-diet-books-review

If you are like many who have been in pursuit of weight loss and overall better health, you have probably been through, or at least read about, tons of different books and diet plans.

The constant switching and searching can become disheartening, mainly if you haven’t found something that works right for your body and lifestyle.

If you are still searching for that good plan, there is a diet that has been around a long time but is only recently emerging from the shadows and gaining widespread attention: the Ketogenic Diet.

The ketogenic diet was developed nearly a hundred years ago as a means to help treat people who have epilepsy, but it has long been known to promote weight loss as well.

Now, it is re-emerging as a diet that is beneficial for weight loss and management, as well as for helping treat other medical concerns.

As with many diet plans, though, there are numerous approaches and lots of books and information out there about it that might be confusing to newbies.

Lucky for you, we are here to guide you through it.

So, to help you learn the top quality information about the lifestyle, we are going to share with you our best keto books on the low-carb way of life so that you can get started on your own journey to weight loss and healthy living.

And now, here is a list of our recommended keto books to get you started on your journey.


Top 13 Ketogenic Diet Books

The-Essential-Keto-Cookbook

1. The Essential Keto Cookbook: 124+ Ketogenic Diet Recipes (Including Keto Meal Plan & Food List) – Louise Hendon

The first book on our list is “The Essential Keto Cookbook.”

No matter if you’re starting your keto diet journey, or are a diet ninja, this is the best keto cookbook in our opinion because it contains 124+ pages of recipes that will keep you busy for many days and nights.

The keto cookbook comes with a 2-week meal plan and the best ketogenic diet food list, great for anyone starting out.

The keto recipes within the book cover EVERYTHING, from breakfast, lunch, dinner, snacks, desserts, entrees, side dishes, drinks, and more.

You can literally craft a 12-course meal of keto recipes from this little gem.

One thing that is unique about this cookbook is that the usage of nuts and seeds are kept to a minimum (to ensure low-inflammatory foods are consumed), and it has removed the use of dairy products from all its recipes.

It’s written by Louise Hendon, co-founder of PaleoMagazine.com, the first and only print magazine dedicated to the Paleo lifestyle.

It’s a one of a kind diet book that you need to get into right now, which is why we’ve dubbed it as the “best keto cookbook” that we have today.

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


2. Keto Clarity: Your Definitive Guide to the Benefits of Low-Carb, High-Fat Diet – Eric C. Westman MD & Jimmy Moore

The next diet keto book on our list is Keto Clarity.Keto-Clarity-Your-Definitive-Guide

If you are the type of person that needs to see the legitimate, scientific evidence backing up a diet/nutrition plan, this is the book to get.

Co-authored by health blogger Jimmy Moore and Dr. Eric Westman, a diet researcher and practicing internist, the book’s foundation is its relevant medical knowledge and expertise.

Additionally, the authors bring interviews and opinions from over 20 world authorities on the lifestyle, including doctors, researchers, and nutritionists.

Besides explaining the science and backing their claims, they also provide inspiring real-life success stories and step-by-step instructions to help you start producing more ketones in your body and following the ketogenic process more effectively.

This book suits those who want to get into the lifestyle or learn more about its amazing benefits.

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3. The Keto Diet: The Complete Guide to A High-Fat-Diet

The-Keto-DietAuthored by Leanne Vogel, certified holistic nutritionist and health blogger, this book is like getting two resources in one.

Leanne provides in-depth explanations and information about the whole process of ketosis that is especially beneficial to beginners.

And she has also packed the book full of recipes, so it doubles as a cookbook.

It works well for both newbies and more advanced dieters.

Some of the unique characteristics of the book is that in it, Leanne provides three main variations of the lifestyle. The goal is to help people coming from different places with different goals find an application that is convenient for them.

She knows that a “one size fits all” approach doesn’t work at all when it comes to something like this.

Furthermore, she has also made her approach in the book somewhat “Paleo-friendly” and conscious of those who need to have food restrictions such as non-dairy, gluten free, etc.

So, regardless of what your goal in life is, this read has a wide range of information that will surely enlighten you in many ways when it comes to losing weight or living healthy.

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


4. Quick & Easy Ketogenic Cooking: Meal Plans and Time Saving Paleo Recipes to Inspire Health and Shed Weight – Maria Emmerich

Quick-Easy-Ketogenic-Cooking

For those more familiar and comfortable with how the diet works but also looking for ways on how to apply it better and efficiently, Quick & Easy Ketogenic Cooking is a good choice.

Written by a nutritionist, Maria Emmerich, the book provides a plethora of tasty and easy to fix meals for those with a more hectic lifestyle.

What’s more, even folks with little cooking experience can navigate through these tasty recipes!

Similar to Leanne Vogel’s Complete Guide, Emmerich sticks with whole food recipes that are also Paleo-friendly.

The book also offers meal plans (see our own recipes here) and recipes for people with different food allergies and preferences.

She even provides a vegan-friendly meal guide, and has added a two-week meal plan with a huge list of choices.

And, on top of the different two week guides, the book also includes four different monthly meal plans that you can easily follow. How about that for variety?

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5. The 30 Day Ketogenic Cleanse – Maria Emmerich

The-30-Day-Ketogenic-CleanseThe 30 Day Ketogenic Cleanse, also authored by Maria Emmerich, a nutrition and exercise physiology expert, provides a perfect place to kick-start (or re-start) ketosis.

Geared toward newbies or those who have fallen off the plan and needed a jump start to cleanse and reset their body, 30 Day Ketogenic Cleanse acts as a guide for understanding how the lifestyle works.

The 30-day plan offered in the book, unlike most cleanses, does not rely on any starvation approach, but provides over 160 tasty, filling meals that will help your body reset to running on ketones instead of glucose.

Maria also offers tips for pushing through those hard 30 days, during which time some feel a lot of the cravings, withdrawals, and cleansing symptoms.

The guide book provides an easy to follow 30-day plan with shopping lists, and includes a Whole30 compliant program.

It’s also a no-dairy and no-nut guide from start to finish. I should also mention a bunch of other bonuses, including lists of “no-no” foods and instructions on how to keep going once the 30-day cleanse is over.

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6. The Complete Ketogenic Diet for Beginners – Amy Ramos

The-Complete-Ketogenic-Diet-for-BeginnersWritten by a professional chef who is passionate about the lifestyle, “The Complete Ketogenic Diet for Beginners” aspires to be an all-in-one resource for those wanting to get started and/or maintain a healthy, keto-based lifestyle.

Geared specifically towards readers who want to lose weight, the book provides fundamental information about how the process helps retrain your body to burn fat rather than glucose.

The book contains 75 recipes, most of which include five ingredients or less for easy and quick cooking.

Also, it has a 14-day meal plan, shopping lists, and some helpful charts to guide you through your journey as well.

Amy Ramos created this book in a way that beginners of the lifestyle will enjoy. With basic instructions on pretty much all of the recipes, you will be able to enjoy delicious self-prepared meals that will sneak you easily into ketosis.

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7. Keto Comfort Foods: Family Favorite Recipes Made Low-Carb and Healthy – Maria Emmerich

Keto-Comfort-FoodsWhen you think of low-carb foods, you might imagine boring, flavorless meals. However, with the right ingredients and recipes, you can recreate some of your favorite comfort foods within the guidelines of the ketogenic diet.

Keto Comfort Foods by Maria Emmerich is a wonderful cookbook for this purpose, as it has hundreds of hearty keto meals your whole family will love.

This cookbook is all about helping you reclaim your love of food while still adhering to a ketogenic diet.

In Keto Comfort Foods, you’ll find 170 recipes for dishes like cinnamon rolls, steak fries, chicken cordon bleu, tiramisu cheesecake, and more favorites.

The author transforms the hearty flavors and delicious tastes of classic meals into keto-friendly dishes by using low- or no-calorie substitutions for sugar and removing any gluten-containing additives. The result is a collection of family-friendly keto recipes that taste great.

Keto Comfort Foods gets rave reviews from happy users who say the recipes are easy and delicious. Many say the cookbook includes stunning images, and several call it a “must-have” for anyone on a ketogenic diet.

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


8. Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes – Suzzane Ryan

Simply-KetoThis comprehensive keto diet book showcases the author’s personal experience with the ketogenic diet. Suzan Ryan lost over 100 pounds in just one year thanks to the ketogenic diet, and this book is her attempt to help others regain control of their health.

However, don’t think this book is an autobiography. It’s a comprehensive, 336-page guide in which you’ll find tips to start keto, keto FAQs, grocery shopping ideas, a 30-day meal plan, 100 keto recipes, and guidance to help you thrive on keto.

Suzan’s guide is suitable for the average keto dieter with relatable meal plans and ideas that are easy to incorporate and follow.

Her meal plan collection includes using leftovers and her recipes include keto replicas of meal staples like Tuscan chicken.

The instructions in this keto guide are clear and the photos are mesmerizing. The book has impressed even non ketoers who appreciate Suzanne’s honesty and attention to detail.

Suzanne Ryan has struggled with weight her whole life until she stumbled upon the ketogenic diet in 2015. She lost 40% of her body weight in a short span of time and decided to share her success story with this book.

However, Suzanne first began talking about her weight loss through social media, particularly YouTube. She currently leads a blog called Keto Karma, and you can also follow her on Instagram.

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


9. The Ketogenic Cookbook: Nutritious Low-Carb, High-Fat Paleo Meals to Heal Your Body

The-Ketogenic-CookbookOnce again, Jimmy Moore has collaborated with another keto expert and advocate know as Maria Emmerich to create this practical guide for all keto dieters out there.

Keto is all about the meals, and this cookbook gives you 150 of them for you to make at home.

This cookbook does all the mental work for you since all recipes are based on real food and only keto-friendly ingredients.

These recipes are easy to follow and suitable for anyone and everyone – for those in pursuit of weight loss, better health, and even better athletic performance.

In addition to giving you keto-friendly recipes, The Ketogenic Cookbook explains why a ketogenic diet explains how this diet helps treat type 2 diabetes, heart disease, epilepsy, and other diseases.

It also offers tips on how to reach ketosis and goes over ingredient combos that help with this.

All information in this best ketogenic diet book is beautifully organized with detailed photos.

And all the ingredients and recipes are homely and typical – no obscure ingredients with hefty price tags.

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


10. Keto Fat Bombs, Sweets & Treats: Over 100 Recipes and Ideas for Low-Carb Breads, Cakes, Cookies, and More, by Urvashi Pitre

Keto-Fat-Bombs-Sweets-TreatsPeople who have a sweet tooth may think they’re out of luck when it comes to the ketogenic diet.

Not only are sugar-filled cookies, brownies, and cakes off the table, but typically so too are many fruit-based desserts, which also have a lot of carbohydrates.

That said, if you do have a craving for something decadent, Keto Fat Bombs, Sweets & Treats could be your alternative-sugar solution.

The book has 75 recipes for keto-friendly treats, smoothies, and snacks, including typically high-carb temptations like quick breads, muffins, pancakes, cookies, cakes, pies, ice cream, and other sweets that the author has reworked into “fat bombs.”

That means they’re treats that are high in fat and very low in carbs, so the recipes allow you to keep up your calories from fat without pulling you out of ketosis.

For example, “The cheesecake recipe is made with ketogenic-diet-friendly ingredients like sour cream, cream cheese, eggs, and vanilla extract,” says Hultin.

Also, if you’re going to a potluck and are asked to make a dessert, the book gives you options for sweets to bring that you and your friends can enjoy, whether that’s Pitre’s recipe for Chocolate Peanut Butter Pops, Mocha Cheesecake, or Almond Butter Bombs.

Any recipes that allow you to maintain a social life while you’re on a ketogenic diet is a good thing, because the diet can sometimes be very isolating with all its restrictions, says Hultin.

Just know, Hultin says, that some of the recipes use sweeteners that contain sugar alcohols (which are low in carbohydrates). “For many people, sugar alcohols cause gastrointestinal distress, like gas and bloating,” she adds.

Erythritol is an example of one of those sweeteners that may upset your stomach, especially in larger quantities.

Then there’s the issue of how sweet treats affect your palate. “One of the perks of the ketogenic diet is that your taste buds change, so you don’t crave as much dessert.

But if you eat nonnutritive sweeteners, like zero-calorie sugar substitutes, you’re not getting that benefit of being on the diet,” says Jalali.

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11. Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes by Kristie Sullivan

Keto-Living-Day-DayAnother keto diet guide with an inspirational background story, Keto Living Day by Day is sure to give you the motivation you need to get you started on your keto journey.

As the title suggest, this guide lets you in on the day by day nitty and gritty of ketogenic dieting.

In this book Kristie Sullivan shares her struggle with weight loss and details how keto helped her overcome her obstacles.

She hopes her story will inspire you to adopt keto living yourself.

Kristie’s personal account makes keto seem more approachable and will help you develop the mindset needed to adopt a low-carb lifestyle.

The practical part of this book includes a breakdown of the nutritional aspects of keto diets. The book also includes solutions to problems ketoers commonly face when going keto.

In short, this book is takes a real-world approach to the ketogenic diet, guiding the reader through every step along their keto journey.

You’ll also learn about meal planning, meal preparation, and budgeting on keto with shopping guides.

A special recipes section with 130 entries that Kristie herself has tried will make meal preparation on this diet a tad bit easier for you.

Recipes you’ll find in this guide include lemon chicken, breakfast pizza, and vanilla ice cream.

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12. The Ketogenic Bible: The Authoritative Guide to Ketosis

the-ketogenic-bibleThe Ketogenic Bible is the only book you really need to understand how this diet works. It explain the history, the principles, and the effects of low-carb, high-fat eating. The book also offers practical tips that will help you start keto safely and effectively.

All information presented in the Ketogenic Bible is based on scientific research and data. The authors have also referenced research carried out at their own Applied Science and Performance Institute.

If you’re looking for a book with reliable and sound info, then the Ketogenic Bible is for you. It’s authors are experts in the field and knowledgeable on all things keto.

However, the Ketogenic Bible is more than a science resource book. It also includes tips, tricks, and bits of advice to help you go on your keto journey. What’s best, you will find 75 easy and delicious recipes with captivating pictures.

The 384 pages of this book go over the therapeutic application of keto as well as its use for enhancing athletic performance. You’ll also learn how to follow the ketogenic diet to meet your specific needs and goals.

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13. 28-Day Keto Challenge

28-day-keto-diet

The 28-Day Keto Challenge is a program available online only. It serves as your nutrition coach, weight loss expert, and support system.

This program helps in the transitioning phase to a Keto lifestyle. By transitioning to a Keto lifestyle, you can expect to get into the best shape you have ever been in.

You will also achieve optimal health. Chances are high that you heard of the Keto diet. It is a very common, and popular style of diet.

Instead of only eating vegetables, this diet focuses on high-fat, low-carb foods. You can even eat bacon and butter.

According to countless studies, it only takes 18 days to form a habit. This program puts your body into a state of Ketosis before the 18 days.

Ketosis is a normal metabolic course that burns your stored fat and uses it for energy.

The great news is, while on the Keto diet, you can still enjoy all the great food you love. But you will have to substitute the ingredients that are not good for you for ones that are.

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


Conclusion

If you are looking to put your health on a new track, these books can help you renovate your life.

Whether you are dealing with weight issues, or other health concerns such as Type-2 diabetes, autoimmune disorders, depression, Alzheimer’s, or some other gut and brain health-related issues, you will be able to find value in any of these keto books on our list.

So, regardless of what level you are at, whether you’re a complete newbie or an experienced dieter, there is going to be a book about keto on here that will suit your needs.

28 Day Keto Challenge – My Honest Review

28-Day-Keto-Challenge-Review

Hey! It’s Elaine.

If you’re like me, a person struggling with constant weight gain due to aging, I’m sure you’ve tried out so many diets out there.

So many diets and so little success. It seems like your body just decides to stop processing fats after you turn 23, doesn’t it?

Or is it just me?

Not that I was ever some sort of health enthusiast with a model body. No.

I never paid much attention to my weight, other than not to overeat myself.

I could afford to eat junk food, snacks, ice cream, everything without any major change in my body.

But that all changed once I turned 23-24.

After that, it seemed like everything I ate wreaked havoc in my body, both inside and out.

I started gaining more and more pounds as I got older, but they weren’t concerning me that much.

But here’s when everything changed – I got pregnant. With twins. Every mother out there knows what this does to your body. And my cravings…oh, those.

They were everything sweet, and pizza. That’s all I wanted to eat.

As you may guess, I ended up 40 pounds heavier after my pregnancy and taking care of my twins became my single priority in life.

I forgot about myself and my body, that was always in the back of my mind.

Up until they started school. I somehow convinced myself that every woman was like me, no taking care of herself.

But then I saw all the other moms. There was no one like me.

They all looked as young and pretty as ever and there I was, covered with XXXL clothes.

The moment that stuck with me the most was when I was asked how it was giving birth after 30?

I was 29 then…I realized I looked almost 40 because of my weight.

That’s when I started my search.

I tried every diet I could find and I had literally no success with any of them.

Even if I did lose weight, I gained it all back in a few weeks.

It was so irritating that it began taking over my life.

But then I heard about a keto diet, something that makes your body burn fat and boosts metabolism.

There were so many success stories so I decided to explore a bit deeper into it.

That’s when I found the 28 Day Keto Challenge program.

That was the turning point in my life and I want to share with you everything I’ve learned in my journey.

So, let’s begin.

⇒ Check out the 28-Day Keto Challenge here.


1. What is the 28-Day Keto Challenge?

The Keto Challenge is not actually a diet as many may think.

It’s more of a guide on how you can change your lifestyle and habits in just 18 days and feel better and healthier than ever.

The main focus in this challenge though, is on the diet, meaning what you eat and how you eat it.

It advises you on how you can implement a low-carb, high-fat diet that will bring your body into a stage called “ketosis”, which is our bodies’ normal metabolic process that burns stored fat for energy.

What this means in plain words is, make your body feed off of your stored fat!

What I really liked is that once you purchase the program, you download it to your PC and that’s it!

You have access to your keto challenge program whenever you want! And then, you can laptop, tablet or smartphone.

Basically, you’re able to take your diet planner wherever you go, something not many programs can brag with.

After hearing so many success stories from everyone around me, and reading them on the internet, I felt tempted to press “purchase” immediately.

I desperately wanted to be part of those success stories, be like those people talking about how good they feel and how their lives have changed.

And to be honest, the price was so affordable that I didn’t even think twice after seeing it. I bought it. And, here we go…


2. Overview of the 28-Day Keto Challenge Program

So, once I pressed “purchase” and downloaded the program, I gained access to an abundance of guide books, programs, plans, advice, and manuals.

I’d love the explain every one of them in details, but that would take 10 pages (and I’m probably not allowed), so I’ll just briefly go over of what each of them contains:

Keto Diet Basics – The first file of the program was a mini guide that helps you set yourself in the right mindset.

It teaches the basics of the keto diet, how it was developed, how it works, a few tips for success, foods you can enjoy, and more.

Some of the topics covered in the book included keto diet basics, keto diet goals, how you can get started with supplies, some tips for success, and foods to enjoy and avoid.

Eating Well On Keto – This guide is all about the recipes and foods, how and when you should eat.

It has some of the most delicious 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes, plus a companion 28-Day Meal Plan calendar.

I actually really thought I wouldn’t like the food, but here I am…LOVING IT.

Staying In Ketosis – Now, the whole point of the diet book is to make your body stay in the ketosis stage.

This guide will teach you how to get into ketosis in only 3 days.

But the thing I was worried about is “how will I know that I’m actually IN ketosis?”.

This guide had me covered on that as well.

It explains in details how to know if and when your body is in ketosis, as well as helpful tips for staying in ketosis longer to maximize your weight loss.

Mastering Macros – Something I was very confused about is how to calculate the nutrients and know the exact nutritional value of each food.

What this guide taught me is how to calculate how many grams of protein, fat, and carbs I was eating each day, and how to use this information to stay in ketosis.

Beating Keto Flu – What the “Keto flu” is and how to make it go away if you experience any symptoms.

Intermittent Fasting – In this section, you can learn about 5 different styles of Intermittent Fasting to effectively start your ketosis and accelerate fat loss.

Social Situations – I know we are all worried about how we will deal with our cravings when we’re out.

I used to think that when you’re on a diet, you can only eat previously prepared meals and strict guides and that restaurants and bars are a complete “no-no”.

But, I was (yet again) proven wrong by this guide.

It helped me discover healthy ways of dealing with social pressures, gave me some useful tips for eating out and guidelines for drinking alcohol (God bless).

Besides all the basic 7 books, what I also gained was 3 bonuses. One of them was my favorite part of the whole program, and you’ll see why in a bit.

Bonus: Guilt-Free Desserts – If you’re like me, then you love desserts. I think I wouldn’t be able to live in a world where there are no desserts. So you can guess how happy I was when I saw the title. And there is not like one recipe, or 5, not even 10. There are 36 dessert recipes! All of them are as delicious as you imagine them to be, and all of them will keep you in ketosis.

Bonus: Yummy Avocado Recipes – Avocado is the diet goddess, so you get 5 unique and delicious, keto-friendly ways to prepare avocados.

Bonus: Keto Supplements Guide – If you could make a list ranking the best keto supplements…oh wait, there is no need to make it, you already have it FOR FREE.

Here, you will receive a list of 12 of the best Keto supplements that will help you transition to ketosis faster and make the Ketogenic diet more effective.


3. Advantages of the Program

If you’ve been reading up until here, I think it’s obvious that I’m absolutely in love with the 28 Day Keto Challenge program.

There are just so many benefits of it that I can talk about them for days, but I will mention only a few to give you an idea of what you’re in for:

It targets fat directly – Unlike many diet plans that include many unhealthy ingredients that cause our bodies to store fat, the Keto Diet promotes eating the right foods that don’t store fat and boost our metabolism into spending the fat we do have in a faster and healthier way.

Easy to follow meal plan – I’ve always struggled with other diets’ meal plans.

I never knew when I can cook the foods and how to combine the ingredients, but with this program, everything was laid out so simple so anyone can understand it.

I knew what I was supposed to eat at exactly what hour of the day.

Delicious recipes – Let’s all admit it, most diet cookbooks suck.

I can’t eat plain, unseasoned food every single day.

How am I supposed to keep up the diet if I hate the diet itself?

That’s why I love the fact that in the 28 keto challenge cookbook I didn’t only have meal plans, but also tasty recipes for desserts, avocado recipes and much more.

60-day money-back guarantees – What I love about money-back guarantees is not that I can return the money I spent on something, but that it’s a sign that the product someone is selling is reliable and trustworthy. The seller is basically saying “there is not a chance that this won’t work”. Plus, since the whole plan lasts for 28 days and the money-back guarantee is 60, you can try it out for a second time, if the first one didn’t work (which I highly doubt it will).


4. Disadvantages of the Program

Of course, nothing in this world is perfect, and that includes the 28 Day Keto Challenge.

However, unlike other diets and weight loss programs for which I can make a whole list of negatives, the 28 Day Keto Challenge has only a couple…two actually:

Only electronic versions available – I would advise them to do is include a physical copy of the book.

Not everyone likes electronics, so it would be nice for them to have a book they can carry with them.

But this is obviously not something big or not even diet-related at all.

You need new clothes – You may laugh at this, but this is seriously a problem.

I had to refill my closet with completely new clothes since none of the old ones fit me anymore!

Not to mention, this does cost quite a bit. What I’m trying to say that make sure to have some shopping savings on the side for when you will need the new clothes.


5. The Verdict

I was hearing a lot about the Keto Challenge in the months prior to me trying it out, but there never seemed to be some website or diet plan/program that explains it in so many details and so simple as the 28 Day Keto Challenge.

I can’t even begin to tell you how supported and guided I felt throughout the whole diet.

There was never a second that I didn’t know what I should do, how to do it, and when.

The program has so many parts and elements explaining every aspect of it that I think it’s practically impossible to get lost in it or be confused about something.

Even if you do have some questions or concerns, just open the guides, I’m sure you will find your answer in seconds.

And yes, I understand, not all diets are compatible with every body type.

But the Keto Challenge is not even a diet. It’s more of a guide into teaching your body how to burn fat faster and remain healthy at the same time.

You’re not forced to do exercises, follow strictly planned meals. You’re not even required to follow every guide in it.

There are just options for those that want to lose weight faster. All in all, it’s so simple to follow.

If someone told me a few months ago that I’d be able to lose 40 pounds in 2 months, I would’ve burst down laughing at them and tell them they are out of their mind.

But here we are now, living the reality I would laugh at. And I really did lose 40 pounds.

I never thought I’d be able to, or even if I did, I thought it’ would be by undergoing surgery or following scrupulous diets, exhausting exercises, and whatnot.

I can now walk with confidence everywhere I go. I can now buy whatever I want. I can put on my favorite dress from when I was 22!

Yes, 22. I never thought I’d wear it again honestly, I just kept it as a memento from the day I met my husband.

But guess who’s wearing it on their 12-year anniversary this weekend?

This girl right here.

And it’s all thanks to the 28 Day Keto Challenge program.

So, go ahead, try it out. I know you can do it. And when you succeed, make sure to send over some photos!

I’d love to see the new you!

Don’t forget to check and see if the discount is still available here <<.

Thanks for reading this review about the28-Day Keto Challenge.

I hope it answered any questions you may have but if you do have any questions please do feel free to leave me a comment below…

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.

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