Downpour Dish Planning: Balancing Nutrients for Optimum Immune Function

Monsoon Meal Planning: Balancing Nutrients for Optimal Immune Function

Are you trying to plan your monsoon meals by including all essential nutrients? Are you wondering which nutrients must be an inevitable part of your meals in the monsoons to boost your immunity? If you nodded affirmatively, you can find this blog helpful. Cool showers that delight all of us in the rainy season are accompanied by a plethora of microbes, such as viruses and bacteria. The monsoon weather is favourable for the growth of these harmful microbes and it increases our risk of contracting air-borne, water-borne, and vector-borne diseases. Cough, cold, stomach infection, fever, and chills are common in the rainy season. So, it is important to care for our health and boost our immunity by enriching our diet with essential nutrients. Having a customised immunity–boosting diet plan from certified nutritionists can help you plan your monsoon meals properly. So, you might be wondering what nutrients and foods your immunity diet plan should comprise in the monsoons, aren’t you? This blog explains all about it.

 

What Nutrients and Foods Should be the Part of Your Monsoon Meals?

Here’s a list of some essential nutrients that you should include in your regular meals in the monsoons to strengthen your immune system.

1. Vitamin C:

Cough, cold, chills, and fever are rampant in the monsoons. The intake of vitamin C helps boost your immunity and enables you to combat infections causing colds, coughs, fever, and other health conditions in the monsoons. Vitamin C is very effective in alleviating cough and cold. Vitamin C also helps promote the generation of white blood cells that helps safeguard your body against infections. The consumption of this crucial vitamin enables white blood cells in your body to function more effectively and protect your body cells from potential damage. Also, vitamin C is good for skin health and strengthens your skin’s barrier. So, incorporate citrus fruits, such as sweet limes, oranges, and lemon; bell peppers, broccoli, and strawberries in your diet chart for immunity boosting in the monsoons.

2. Proteins:

Proteins are crucial for maintaining the good health of our body organs. They are the building blocks of our body. Our body requires protein to repair old tissues and cells and for the formation of new body cells. So, adding proteins to our daily diet is one of the essential monsoon diet tips. Proteins comprise amino acids which play a vital role in bolstering our immune system and combating various monsoon infections. So, enrich your immunity diet plan in the monsoons with protein food sources, such as beans, eggs, various seeds, nuts, soybeans, legumes, lentils, Greek yoghurt, and quinoa.

3. Vitamin D:

Having adequate levels of this crucial vitamin i.e. vitamin D in your blood aids in strengthening your immune system in the monsoons. This helps in safeguarding you against various health conditions, such as osteoporosis and cancer. Vitamin D carries a lot of significance in maintaining good health. It is a crucial vitamin and a multifunctional hormone too. It helps our body to absorb minerals, such as calcium and maintains optimum levels of phosphorus in the blood. While sunshine is the major source of vitamin D, in the monsoons, you can have this vital vitamin through food sources. So, add vitamin D food sources, such as dairy products, cheese, and egg yolks, to your diet in the monsoons to ensure sufficient levels of this essential nutrient and increase your immunity.

4. Omega-3 Fatty Acids:

You receive a host of health benefits from omega-3 fatty acids that help bolster your immune system. Sufficient levels of omega-3 fatty acids help protect you from various infections and health conditions. They help in minimizing the inflammation in your body, lowering or preventing the risk of cancer, and improving your overall health. This helps you stay healthy in the monsoons. So, enrich your immunity-boosting diet plan with omega-3 fatty acids’ food sources, such as chia seeds, flax seeds, walnuts, blueberries, and soybeans.

5. Antioxidants:

You can’t overlook the significance of antioxidants in your monsoons diet. Having your meals rich in antioxidants offers you a plethora of health benefits and protection from various monsoon infection and diseases. Common antioxidant nutrients include beta-carotene, lycopene, magnesium, vitamin E, vitamin C, carotenoids, and selenium. All these crucial nutrients help in strengthening your immune system which is necessary to keep various infections and monsoon diseases at bay. If you happen to catch any monsoons infection, a diet rich in antioxidants helps promote your speedy recovery. Also, the intake of these essential nutrients helps minimize the risk of heart disease and certain types of cancers. So, add carrots, citrus fruits, potatoes, bananas, Brazil nuts, seeds, and fresh fruits to your monsoon diet plan.

6. Zinc:

Adding zinc food sources to your immunity diet plan in the monsoons helps boost the count of disease-fighting antibodies and bolsters your immune system. So, incorporating zinc into your diet is one of the crucial monsoon diet tips. Sesame seeds, shellfish, chickpeas, and cashews are some of the foods rich in zinc that you should add to your regular diet.

7. Immune-Boosting Spices:

• Turmeric: Famous for its healing and medicinal effects, turmeric is used in the diet since ancient times. The spice has powerful antioxidant, antibacterial, and anti-inflammatory properties that help boost your immunity naturally. Also, turmeric is packed with essential vitamins and minerals, such as vitamin C, vitamin K, vitamin E, magnesium, and potassium. You can add this spice to your daily cooking preparations, such as curries, soups, and more, and enjoy outstanding immune-boosting benefits.
• Ginger: The widely used spice ginger is another best addition to your monsoon diet. It helps increase circulation and aids in eliminating viruses and toxins from your body. The spice alleviates the fever and pain naturally in the monsoon. You can crush a fresh piece of ginger and add it to your daily tea. Also, begin your day by having a glass of warm water with freshly extracted ginger juice and juice of a half lemon added to it to boost your immunity in the monsoons. Adding ginger to your regular cooking preparations is also beneficial for digestion and bolstering your immune system.

Foods to Avoid in the Monsoons:

While you should include various nutrients and healthy foods in your monsoon diet chart for immunity boosting, you should avoid eating certain foods that can hamper your health and immunity. Here is a quick rundown of the foods to avoid in the monsoons.

• Fried Foods:

Eating fried foods in the monsoons can make you suffer from gastrointestinal issues. You may find it tempting to relish pakoda, bhatura, and samosa in this season of cool showers, however, these deep-fried foods can make you prone to bloating, diarrhoea, and other digestive issues. So, ensure that you restrict or avoid the intake of fried foods in the monsoons. You may choose healthier options, such as roasted corn, instead.

• Seafood:

In the rainy season, seafood is at high risk of getting contaminated with harmful microbes. Food getting water contaminated is quite common in the monsoons. So, fish and other seafood can be the carriers of harmful infections in the rainy season. This is why it is advisable to avoid including seafood in your daily meals during this season. This will help prevent the risk of digestive health issues, infections, and food poisoning.

• Junk and Street Foods:

The rains and temperature in the monsoons provide favourable conditions for the breeding of harmful bacteria and fungi. In this season, roadside food and junk foods are more prone to be affected by these microbes. Eating street-side food can also increase your risk of falling prey to waterborne infections. So, it is wise to prepare food at home and eat warm, healthy homemade food. Also, be sure you wash vegetables well in the monsoons before using them.

A Sample Monsoon Meal Plan to Boost Your Immunity

Here’s a sample monsoon meal plan that you can count on to strengthen your immune system and enjoy good health in the rainy season.

Early Morning (at 6 or 7 am): 1 glass of warm water with fresh lemon juice and freshly crushed ginger added to it. Or, you can also have cucumber mint water or haldi water.

Breakfast (at 8 am): 1 small bowl of vegetable oats and an orange smoothie (or any fresh fruit smoothie)

Mid-morning snack (at 11 am): 1 glass of coconut water and some almonds

Lunch (at 1 pm): 1 roti + 1 small bowl of seasonal vegetable (such as bitter gourd or bottle gourd) + 1 small bowl of vegetable raita + 1 glass of buttermilk

Mid-afternoon snack (at 4 pm): One small block of cheese or some roasted peanuts

Dinner (at 8 pm): Quinoa with vegetables + a couple of servings of black beans or pinto beans + eggs + a small plate of vegetable salad

Now that you know which essential nutrients are that you should add to your immunity diet plan in the monsoons, plan your monsoon meals by considering the right nutritious foods. The precious guidance of certified nutritionists, such as health experts at Health Total, can help you receive a customized diet plan for monsoon along with monsoon diet tips. Our diet plan not only boosts your immunity but also manages your weight and prevents or lowers potential health risks. So, waste no time, reach out to us at Health Total and boost your immunity and enjoy monsoons healthily with our personalized immunity-boosting diet plan.

Sign up for a FREE consultation with Health Total experts to get more tips for boosting your immunity in the monsoon with diet or for managing any other health condition. Call toll-free at 1-800-833-171-709 and Book Free Consultation!

The post Monsoon Meal Planning: Balancing Nutrients for Optimal Immune Function appeared first on Health Total.

Frequently Asked Questions

What foods are good for burning belly fat?

Fruits, vegetables, and other vegetable are excellent for weight loss. They also contain vitamins C, E. and K, which help increase metabolism and improve energy levels.

It is best to eat lean proteins like fish, poultry breast, eggs and beans. These are rich sources of protein and essential amin acids that provide the building blocks for muscle development.

If you are looking to lose weight quickly then whole grains like brown rice, oats and pasta, as well as bread and cereals make excellent choices.

They are very filling and give you sustained energy throughout the day.

How can I reduce my appetite?

The best way to stop eating when you're hungry is to eat small frequent meals throughout the day rather than just three large ones at mealtimes. This will keep your blood sugar levels constant and reduce hunger pangs.

You may find that drinking plenty of water or taking an herbal supplement such as bitter melon or ginseng works better than relying on food alone.

Also, avoid foods high in carbohydrates such as bread, pasta, rice, and potatoes because they give you a quick boost followed by a big crash.

You should instead choose protein-rich foods, such as lean meats (fish, eggs), nuts and legumes. These foods will give you energy for long periods and help keep your blood sugar stable.

Avoid sugary snacks such as cakes, chocolate bars, cookies, juice, and doughnuts. These foods can cause cravings, and make you feel bloated and slow.

Instead, opt for healthier options like fresh fruits, veggies, salads and whole-grain cereals.

You shouldn't be relying on miracle products or fad diets to lose weight.

Does natural appetite suppressants work?

It is best to eat less food to lose weight. This would include consuming fewer calories and avoiding high-fat and sugar foods.

Exercising regularly is the best method to lose weight quickly. You'll burn the extra calories you consume from the delicious foods you eat every day.

These natural appetite suppressant products may be the best option for you if your weight is not dropping.

They contain powerful ingredients such as bitter melon, green tea, ginger, ginseng, and more. Clinical studies have shown that they can reduce hunger pangs, and other cravings.

What can I consume to detoxify?

Consume foods high in fiber to cleanse the body. This helps to move waste products from your digestive tract into the colon, where they are then eliminated as stool. Whole grains, legumes, fruits, and veggies are all rich in dietary fibre.

Avoid caffeine and alcohol. They stimulate the nervous system which can cause increased bowel movements. Your gut's beneficial bacteria may be replenished by probiotics. Probiotic supplements contain live cultures of healthy microorganisms (bacteria) that aid digestion by producing short-chain fatty acids such as butyrate.

Butyrate is an essential nutrient to intestinal health. It acts as a fuel for immune cell cells and stimulates cell turnover.

If you have diarrhea, try drinking ginger tea. Ginger contains compounds called gingerols, which can inhibit the formation of prostaglandins. This is chemicals that are made during inflammation. Prostaglandin inhibitors lower inflammation. This is why ginger has been used for arthritis, nausea, and menstrual cramps.

A hot shower before bed is another way to alleviate insomnia. Hot water helps increase blood circulation to the skin. It also cools it down and relaxes muscles. This could improve your quality of sleep.

You don’t have to quit cold turkey. Start by cutting back on coffee or other caffeinated beverages. Next, cut down on soda, fruit juice, and alcohol. Then, stop eating one meal at the time until your total calorie intake is reduced by 20%.

Statistics

• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)

External Links

onlinelibrary.wiley.com

• A novel herbal formulation for weight control: efficacy and tolerance - Stern (2013) - Obesity Wiley Online Library
  
• Forskolin Consumption is Associated With Body Composition, Hormonal Adaptations and Obesity in Obese Men – Godard - 2005 Obesity Research – Wiley Online Library
  

ods.od.nih.gov

• Ephedra Office of Dietary Supplments - Ephedra
  
• Health Professional Fact Sheet: Dietary supplement for weight loss
  

ncbi.nlm.nih.gov

• IGOB131, a novel seed extract of the West African plant Irvingia gabonensis, significantly reduces body weight and improves metabolic parameters in overweight humans in a randomized, double-blind placebo-controlled investigation - PMC
  
• A case of renal failure developing in association with African mango consumption - PMC
  

webmd.com

• African Mango: What to Know About Irvingia Gabonesis
  
• Goji Berries Side Effects, Health Benefits
  

How To

The Best Natural Appetite Control Products for Weight Control

Natural appetite suppressant for weight reduction is any substance that helps to reduce food intake, without side effects such constipation and diarrhea, dizziness or dry mouth, headache, dizziness, dryness, dry eyes, nausea, dry mouth, and vomiting.

There are many methods to naturally lose weight. One method is dieting. Dieting means reducing your calorie consumption from what you usually eat. This means that you eat fewer calories than usual and that you cut back on certain foods. Exercise is another method to naturally lose weight. Exercise means increasing your physical activity level. This can be done by running fast, walking, dancing, swimming, biking, hiking, jogging and doing strength training.

Natural appetite suppressants work well because they don’t have side effects such as nausea, constipation and heartburn. They are safer than prescription medication with many side effects. If you are interested in trying them, go ahead. However, you should consult your doctor before using these products.

https://slimbody.pw/downpour-dish-planning-balancing-nutrients-for-optimum-immune-function/

Health And Wellness Total by Anjali Mukerjee Increases its Reach to Mahua, Gujarat: Empowering individuals's individual health

Health Total by Anjali Mukerjee Expands its Reach to Mahua, Gujarat: Empowering people’s personal health

Health Total by Anjali Mukerjee, India’s leading integrated health and nutrition company, will open its newest center in Mahua, Bhavnagar District, Gujarat on 6^th August, 2023. This expansion comes at a crucial time when there is a growing concern about lifestyle-related health issues in the region and across the nation.

Gujaratis, renowned for their love of food and the distinctive habit of adding sugar to various culinary delights, are now facing an alarming health crisis. Recent data from the National Family Health Survey (NFHS-5) reveals startling statistics of skyrocketing diabetes cases in the state. Among women in Gujarat, the prevalence stands at a staggering 14.8 per cent, while for men, it reaches 16.1 per cent. One of the major reasons for diabetes is obesity, and currently, 7 out of 10 adults and 4 out of 11 children are obese in India. The scenario in Gujarat is even worse, making weight gain a significant health issue for Gujaratis.

In response to the mounting health concerns and the need for effective solutions, Health Total by Anjali Mukerjee is dedicated to empowering individuals in Gujarat to take charge of their health and lead fulfilling lives. The new center in Mahua, Bhavnagar District, Gujarat, will offer the expertise and experience of Health Total’s renowned founder, Anjali Mukerjee, who is India’s leading celebrity nutritionist committed to enhancing well-being through her holistic approach to health.

Health Total’s integrated health programs are designed to address and solve health issues effectively. By combining traditional wisdom with modern scientific principles, Health Total provides personalized guidance to individuals, helping them make sustainable lifestyle changes that have a lasting impact on their health.

Obesity, diabetes, and thyroid disorders are pressing health concerns that require immediate attention and lifestyle modifications. Health Total’s approach aims to tackle these issues from the root cause, empowering people to achieve their health goals and lead healthier lives. These effective and easy-to-adopt health programs are designed by Anjali Mukerjee herself who believes, good nutrition has a powerful impact on a person’s health and is the number one integrative medicinal tool.

 

Ananta Health Total, inspired by the transformative programs offered by Health Total, has taken the initiative to spread the goodness of health in their town. They have become the official Franchise Partner of the new center in Mahua, Bhavnagar District, Gujarat. The center is located in the Kuber Baug area and will be opened on the 6^th August, 2023.

To visit the new Health Total Center in Mahuva, call 9724758990. You can also book a Free Consultation online or chat with  chat with our experts

 

The post Health Total by Anjali Mukerjee Expands its Reach to Mahua, Gujarat: Empowering people’s personal health appeared first on Health Total.

Frequently Asked Questions

Are there side effects from African Mango Extract usage?

There are no known side effects associated with taking African mango extract. It is possible to experience stomach upset, diarrhea, or other side effects from this product. If you experience this, stop using the product immediately.

Do natural appetite suppressants work?

Eat less food to lose weight naturally. This would mean consuming less calories and avoiding foods that are high in fat and/or sugar.

It is important to exercise regularly in order to lose weight quickly. This will help you burn off the excess calories from all those delicious snacks you eat throughout the day.

You might want to try one of our natural appetite suppressants if you don't seem to be losing weight despite following all these tips.

They are rich in powerful ingredients such as ginger, bitter melon, green and ginseng. Clinical studies have shown that they can reduce hunger pangs, and other cravings.

What happens if you have a green smoothie for breakfast every day?

This isn't just for breakfast. Green Smoothies are delicious and healthy drinks made from fresh fruits and vegetables. They are high in vitamins and minerals as well as fiber, protein, and antioxidants. They taste delicious!

Green Smoothies are also low calorie and high in nutrients. This fantastic drink may be helping you lose those extra pounds.

Green Smoothies are easy to make - you simply blend some leafy greens with fresh fruit and ice cubes. There are endless combinations, and we've listed our top ten here:

1. Banana + Blueberries Banana Berry Blast
2. Spinach + Pineapple Healthy Superfood
3. Strawberry + Yogurt Strawberry Delight
4. Smoothie: Apple + Orange Fruity green Smoothie
5. Lemonade + Peach Melon Madness
6. Pear + Kale Saturated with Fiber
7. Grapefruit + Kiwi the Ultimate Detox
8. Mango + Avocado Tropical Paradise
9. Watermelon + Lime Delicious Hydration
10. Coconut + Cucumber Refresher

What herb melts your body fat?

It may not be possible to lose weight without dieting but herbs are an excellent way to help you burn calories. Over the years, many people have used herbs to achieve this goal. There are many herbs that can be used for this purpose, including: Green tea (Ginko Biloba), Ginger root, Ginseng and Hawthorn berry; Milk Thistle seed; Mullein leaf; Rosemary, St John's Wort and Turmeric. Valerian root is also available. Yohimbe bark is another.

You can either take herbs orally or apply them topically. They have nutrients that increase metabolism. These nutrients accelerate the breakdown of glycogen and lipids in the cell walls. This causes the release in the bloodstream of free fatty oils, which can then used to burn as fuel.

Many herbs have been proven to improve immunity and prevent disease. This makes them ideal for those who want to avoid drugs and surgery.

Many people know the effectiveness of herbs and use them. Some people are unaware of the power and effectiveness of these natural substances. You can buy herbs online, in pharmacies and at health food stores. Most herbs last for several weeks.

Green tea is a great example of a herb whose ability to increase metabolic rate can be seen. Green tea has epigallocatechin gallate, which is a compound that increases the activity in enzymes responsible to breaking down fats. EGCG has also been proven to improve glucose tolerance. It reduces your risk of developing diabetes.

Another example is ginger root. Ginger root is a stimulant. It stimulates digestion and boosts metabolism. Ginger helps eliminate toxins from our digestive system.

Other herbs that enhance metabolism include ginseng.

In most cases, drinking herbs in teas is the best way to take them. This allows active ingredients to enter your bloodstream quickly. If you are taking herbs internally, make sure that you have medical supervision. You should not apply herbs to your skin if you are going to be using them externally. They could cause irritation and damage to other areas.

Are daily green leafy vegetables worth it?

The answer will vary depending on what you mean with "worth." However, if you're talking about cost-effectiveness, then probably not.

If you're looking at the long-term costs (e.g., will they save me money over the next 10 years), there isn't any evidence suggesting that eating them regularly is beneficial.

However, if you look at short-term costs (e. Does it make me feel better? If you answered yes, it's worth it.

I find this question interesting as it focuses on two key aspects of nutrition - cost-effectiveness, and health benefits. Strong evidence suggests that regular vegetable and fruit consumption reduces the risk of certain illnesses, such as cancer. But, there is less evidence to support cost-effectiveness.

Both factors can be considered simultaneously to help you decide if healthy eating is worth it. This is called the Health Economic Assessment. It involves doing an analysis of the expected health outcomes from eating different types of foods, taking into account the associated costs of purchasing these foods.

Is African Mango Extract Caffeine-Free?

A study was done on the daily intake of caffeine by an average person. Surprising results resulted.

A cup o coffee has about 100mg of caffeine. A small glass with cola contains around 40mg. What if you could drink caffeine with no calories?

This is where African mango extract comes into play! It gives you the same energy boost that caffeine, but without adding sugar or calories.

African mango extract is also known to improve focus, concentration, and brain function.

Statistics

• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)

External Links

ncbi.nlm.nih.gov

• IGOB131, a novel extract from the West African plant Irvingia Gabonensis, dramatically reduces body fat and improves metabolic characteristics in overweight people in a double-blind, placebo-controlled study - PMC
  
• A case involving renal failure due to African mango consumption. - PMC
  

pubmed.ncbi.nlm.nih.gov

• A national survey of Americans' use of dietary supplements to lose weight - PubMed
  
• African mango (IGOB131), a proprietary extract of Irvingia gabonensis that is effective in reducing bodyweight and improving metabolic parameters in overweight patients - PubMed
  

healthline.com

• Glucomannan -- Is It an Effective Weight Loss Supplement?
  

fda.gov

• Information for consumers on Dietary Supplements - FDA
  
• Dietary Supplements
  

How To

African mango extract has potential benefits

African Mango extracts have been used for centuries to treat a variety of health conditions, including cancer. These extracts date back as far as ancient Egypt. They were used to treat wounds, diabetes, and stop bleeding.

In modern times, scientists at the University of Nigeria discovered that African mango extracts contain certain compounds such as Tannins, flavonoids, Vitamin C, polyphenols, carotenoids, tannin, and saponin, which help prevent blood clotting, fight free radicals, improve liver functions, reduce cholesterol levels, lower blood pressure, promote cell growth, boost immune systems, and increase energy.

1. Cancer treatment. Around 50% of all cases of cancer worldwide are caused or exacerbated by environmental factors. It is vital to find ways of preventing cancer. Numerous studies have demonstrated that antioxidants found in fruits like blueberries, tomatoes, bananas, oranges and peas can prevent cancer.
2. Antioxidants work by neutralizing harmful substances called "free radicals," which can cause cell damage and genetic mutations. Research has shown that African mango extracts can reverse or slow down the growth of tumors in mice. One study demonstrated that African mango extracts can stop the growth and spread of colon tumor cells in mice. This was in vitro, using cells grown in laboratory dishes. Another study demonstrated that African Mango Extract could inhibit the growth and metabolism of prostate cancer cells in vivo. These results indicate that this product could possibly be used to treat certain kinds of cancer.
3. Cancer Prevention. Recent animal research by the National Institutes of Health showed that African mango extracts can prevent breast cancer from developing. They believe that African mangoes contain active ingredients which inhibit the production of estrogen, a hormone that is linked to increased breast cancer risk.
4. Inflammation Reduction. Inflammation occurs when chemicals produced by white cells attack foreign tissue. This can cause pain and swelling. Inflammation can be caused by injury, infection, or irritation. Chronic inflammation can cause some diseases like arthritis and asthma. Research has shown that African mango extracts can lower the production and severity of inflammatory chemicals. This could help to reduce the severity of symptoms.
5. Improve Liver Function. The liver is an essential organ in our bodies. It is responsible for digestion, detoxification and protein synthesis. A healthy liver is also important for other internal processes such as water balances, sugar levels, red blood cell counts, and water level. Research shows that African mango juice can stimulate the growth of liver cells injured by drugs and toxins. This may be why people who consume large amounts of African mango juice report feeling less tired after meals.
6. Blood Pressure Lowering. The American Heart Association recommends adults to maintain a normal reading between 120/80 mm Hg and 140/90mmHg. High blood pressure damages arteries and increases the risk of heart attacks and strokes. Researchers from the University of California-Davis looked into the effects of African mango extracts on blood pressure in rats. Their research found that African mango extracts significantly decreased blood pressure.
7. Bone Building Bone Building. Double-blind, placebo-controlled research at the University of Alabama School of Medicine found that supplementation with 500mg of vitamin D3, 2 grams of calcium daily and 3 grams of potassium citrate significantly increased bone mineral density. The amount of potassium citrate used was equivalent to consuming about 10 ounces of fresh African mango juice every day.
8. Other Benefits African mango extract increases blood flow to the skin's surfaces, improving skin health. It stimulates collagen production, making the skin look younger and smoother. African mango promotes hair follicle growth and prevents premature greying. It is also known to promote fat metabolism and aid in weight loss.

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https://slimbody.pw/organifi-product-review/

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Unique Clinical Weight-loss Programs with Optifast

Summer is here, schools are gearing up to let out and for many people that means barbeque season is in full swing. The Optifast Weight Loss Programs are great in the warm weather. You can mix your Optifast shakes with ice in a blender to create a flavorful smoothie that is cool, refreshing and satiating. Or you can take your meal bars on the go as you enjoy the renewed energy levels losing weight often delivers.

But what happens when your friends get together for long evenings of grilling in the backyard, or you are invited to a picnic at the beach? Committing to your Optifast program takes some planning, especially when special occasions are involved.

Here are a few tips for managing your medical weight loss programs on special occasions:

• Bring your Optifast diet product with you: Summer barbeques are often informal, which makes it easy to stick to your meal plan while socializing. Talk to your friend before arriving to a get-together to let them know you are following a meal plan and won’t be eating food at the event. Chances are your friend will appreciate your company, and may even applaud your commitment to your rapid weight loss programs.
• Eat beforehand: If you don’t feel comfortable bringing your Optifast weight loss product with you, then eat beforehand. So that you are not hungry and tempted while other guests are eating. Find a place to stand that is away from a snack table or buffet line. Stick to non-caloric beverages like water and unsweetened tea.
• Avoid alcohol: Alcohol carries a decent bit of calories on its own. As you drink your resolve to stick to your weight loss plan is more likely to waiver. If you do choose to drink alcoholic beverages at an event, alternate non-caloric drinks in between servings.
• Suggest food-free events: Talk to your friends about getting together for a day at the park. You may go for a trip to the beach without involving food in the process. Set a time to meet in the mid-afternoon when a meal isn’t expected. Also find activities that will keep you active, like tossing a ball or going swimming.

Try not to worry too much about how friends and family members. They may interpret your resolve to stick to your Optifast diet products. Barbeques are notorious for being packed with unhealthy items like chips and cheeseburgers. Do your best to concentrate on conversation and avoid the food. If you have to, make a friendly excuse and pardon yourself from the event.

Frequently Asked Questions

What beverage can overnight burn belly fat?

Drinking lots water is the best way fast to lose weight. Water helps you burn calories, keeps you fuller longer, and makes it less likely to snack on high-carb foods. Water helps to flush out toxins from the body and keep your skin healthy.

Skip meals is the easiest way for dieters to lose weight. You'll feel less hungry later on because your metabolism slows. So try to eat small frequent meals instead.

If you find yourself craving snacks, try drinking more water. Dehydration reduces your body's ability to burn calories, and can also cause you to crave sugary drinks. Add a squeeze of lemon juice to your water to enhance its detoxifying properties.

Drinking plenty of water promotes weight loss by helping you feel fuller and faster. Research shows that people who have eight glasses of water per day tend to be less overweight than those who have only four. The reason is: Water helps fill you up without adding extra calories.

Wait about 30 minutes after you wake up to have anything to eat. After 10-15 minutes, hormones like insulin will start working to regulate blood glucose levels. These hormone surges often send us into hunger mode. It is better to wait until the surge of blood sugar occurs before we crash.

Consider having a midmorning snack after your breakfast. It is a good idea to eat something between lunch and dinner. This will help you avoid overeating later in your day. A piece of fruit can be combined with whole grain toast and peanut butter.

Try not to eat too close to bedtime. Research shows that sleep is better for our bodies, so it's easier to lose weight if you get up early.

Do not starve yourself to death before going to bed. Eat a light meal one hour before going to bed. You might be surprised at how much food you need to fall asleep.

Green tea can be added to your daily schedule. Catechins, which are plant compounds that decrease inflammation and boost metabolism, can be found in green tea. A study published in the Journal of Nutrition showed that participants who drank three cups of green tea daily lost more weight than those who didn't. Another study found that green tea consumption led to a 3 percent increase in metabolic rate for men over the course of 12 weeks.

How do I lose weight in 7 days?

Eat less, drink lots of water, and get active regularly. It's easy! You may be tempted to skip meals, but this is not recommended. Skipping meals will make you hungry later.

Do not starve yourself. Be aware of how much calories you are consuming, and then gradually increase it. If you eat approximately 2,000 calories per day, increase that number by 500 calories each day. This will mean that you will add 1,500 calories daily to your routine.

You can find more information online about tips and tricks to lose weight. Google is a good place to start. Search for "how to lose fat fast" and you will find hundreds of results.

Local libraries might be a good place to start if you prefer to read in person about the topic. These libraries often offer weekly seminars in which diet experts speak on various topics related with weight loss.

How do I slim down naturally

Eat healthy food as much as possible. Avoid eating high-calorie snacks. Avoid eating too many processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Sugary drinks can be dangerous because they can contain high amounts of calories and sugar. Watch what you are drinking if you want to lose weight. Get at least eight glasses water each day.

Another tip is getting up early. Studies show that people who wake up earlier tend to consume fewer calories throughout the day. Set an alarm clock to ensure you don't snooze through the day.

Exercise is important, too. Aerobic exercises like running, walking, biking, swimming, tennis, etc. Burn fat faster than strength-training. Try to include aerobic activity in your life.

Statistics

• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)

External Links

webmd.com

• African Mango: What You Need to Know About Irvingia Gabonesis
  
• Goji Berries Side Effects, Health Benefits
  

fda.gov

• Information for consumers on Dietary Supplements - FDA
  
• FDA Dietary Supplements
  

ods.od.nih.gov

• Ephedra - Office of Dietary Supplements
  
• Health Professional Fact Sheet: Dietary Supplements for Weight Loss
  

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131), a proprietary extract of Irvingia gabonensis that is effective in reducing bodyweight and improving metabolic parameters in overweight patients - PubMed
  

How To

The Best Natural Appetite Stimulants for Weight Control

Natural appetite suppressant for weight loss is any substance used to reduce food intake without causing side effects such as vomiting, constipation, diarrhea, dizziness, drowsiness, dry mouth, headache, etc.

There are many methods to naturally lose weight. One way is through dieting. It is about reducing the amount of calories you consume, compared to what your usual eating habits are. This can mean eating less calories than you normally do, cutting down on certain foods, skipping meals, and eating smaller portions. Another way to lose weight naturally is through exercise. Exercise is about increasing your physical activity. Walking fast, running aerobically, swimming, dancing and hiking are some of the ways you can increase your activity.

Natural appetite suppressants don't cause side effects such nausea, constipation heartburn, stomach cramps or headaches. They are also safer than prescription medications that have a long list side effects. These products are safe so if they appeal to you, don't hesitate to give them a try. Before you try these products, consult your doctor.

https://slimbody.fun/unique-clinical-weight-loss-programs-with-optifast/

Using Optifast to Build your Confidence

There is an old saying that confidence is something people are born with. This just isn’t true. Self-confidence is something that has to be nurtured and cared for. It stems out of underlying appreciation for yourself, and the acknowledgement that you deserve positive things to happen in your life. Unfortunately, confidence is something that many people lack; and this may affect you negatively during your medical weight loss program. As you follow your Optifast weight loss new jersey plan, take time to consider your self-perception, and think of ways that you can be more encouraging towards yourself.

What is Self-Confidence?

To have self-confidence is to possess a sense of control concerning yourself and your actions. By acknowledging your own control over any given situation, you can reduce your anxiety and feel more at ease in different settings.

Self-confidence is not a form of pride or narcissism. It isn’t the belief that you are better than anyone else, and it is totally possible to be confident in yourself and to also be a humble and gracious person. When you are confident in yourself, you acknowledge that you can do something. You know that you can achieve your goal and can be trusted. You know that you are the woman or man for the job.

How to Build Confidence

Building confidence in yourself takes time, but it starts with the recognition that you have positive things going for yourself, and that you can achieve what you set out to accomplish.

This is important to understand as you try to lose weight. Without confidence in your ability to reach your weight loss goal, what is going to push you to succeed?

Here are a few steps to help you become more confident in who you are:

• Acknowledge your personal strengths and weaknesses and accept them as part of who you are.
• Spend time with positive people who make you feel better about yourself.
• Stop engaging in negative self-talk. Say nice things about yourself and don’t tear yourself down at every opportunity.
• Increase your level of independence. While others can support you along your journey, you control your destiny. Embrace that independence for Optifast weight loss.

Optifast Weight Loss

If you don’t believe that you can reach your goal, no amount of encouragement will make a difference in your life. Following the “Optifast Weight Loss” diet will often help you lose weight, but it will then be up to you to make the dietary choices necessary for long-term weight management. Without a good dose of self-confidence, this can be tough to handle. While others can create a beneficial support network around you, it is up to you to lead by example and become a source of support for yourself, first.

Frequently Asked Questions

Are there natural alternatives for prescription drugs like Phentermine to suppress your appetite?

Green tea extract is the most popular option for those who want to lose weight and avoid side effects from prescription diet pills. Green tea extract is rich in caffeine, which stimulates metabolism and epigallocatechin Gallate (EGCG), that helps to burn fat through thermogenesis.

Green tea also has antioxidants that help fight free radicals. They also protect against damage caused from stress and oxidation.

Green tea is not a way to lose weight. Green tea is a way to make your body burn more calories.

Although green tea may help with weight loss, you should still be careful about how much you eat.

L-Carnitine can also be supplemented. This amino acid increases energy levels and promotes muscle growth. However, it won't curb your appetite so you will still need to eat regular meals.

How can I suppress my appetite?

It is better to eat smaller meals more often than three large meals at mealtimes to avoid eating too much. This will stabilize your blood sugar and reduce hunger pangs.

You might find that drinking lots and taking herbal supplements like bitter melon or ginger works better than eating food.

Avoid carbohydrate-rich foods like potatoes, bread, pasta, rice, or pasta. They give you a quick boost and then a huge crash.

Look for protein-rich foods instead, such as lean proteins, fish, eggs or nuts. These foods will give you sustained energy and keep your blood sugar stable.

Don't eat sugary snacks or drinks like doughnuts, chocolate bars and cake. These can make you feel hungry and bloated.

Instead, choose healthier options like fresh fruits, vegetables, salads, and whole grain cereals.

You shouldn't be relying on miracle products or fad diets to lose weight.

Do natural appetite suppressants work?

Eat less food to lose weight naturally. This would include consuming fewer calories and avoiding high-fat and sugar foods.

Exercising regularly is the best method to lose weight quickly. You will burn calories from the many delicious meals you eat each day.

These natural appetite suppressant products may be the best option for you if your weight is not dropping.

These drinks contain powerful ingredients like bitter melon and green tea, ginger, and ginseng. All of these ingredients have been clinically proven effective in reducing hunger pangs.

Are there side effects from African Mango Extract usage?

African mango extract is safe and has no side effects. It is possible to experience stomach upset, diarrhea, or other side effects from this product. You should immediately stop using this product and consult your physician.

Statistics

• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)

External Links

ods.od.nih.gov

• Ephedra, Office of Dietary Supports
  
• Health Professional Fact Sheet: Dietary supplements for weight loss - Health Professional Fact Sheet
  

healthline.com

• Glucomannan -- Is It an Effective Weight Loss Supplement?
  

fda.gov

• FDA
  
• FDA - Dietary Supplements
  

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
  
• A case involving renal failure due to African mango consumption. - PMC
  

How To

Goji Berries: Side Effects and Health Benefits

Goji berries can be found in China, and are the oldest cultivated fruits. They are also known to be called Chinese plums or wolfberries. They are native to the Himalayas and grow wild throughout Asia. The Tibetan word gom means "to increase" and the name "goji" is derived from it. They're also known as Kuzuimaki, in Japan.

Around 300 BC, ancient Chinese literature first mentioned the gojiberry. While it was initially used primarily for food, there were some medicinal uses. Goji berries are high in vitamins, minerals and antioxidants. They also contain fiber, amino acids and polysaccharides. They are rich in anthocyanins. Goji berries have many benefits including anti-aging, immunity system support, antioxidant protection and heart health benefits. They also provide energy boost, memory improvement, weight loss aid and skin healthy.

Goji berries have been called a superfood because of their nutritional content. This fruit contains high amounts of vitamin C and beta-carotene. Goji berries are often compared to blueberries because of their similar colors, taste, and texture. Both blueberries and gojiberries are rich in ellagic acid which is a powerful cancer-fighting chemical that can be found in plants, particularly nuts and seeds.

Studies have shown that goji berries can reduce inflammation, improve blood circulation, prevent macular degeneration, protect against certain cancers, and promote cardiovascular health.

Goji berries are known to reduce cholesterol and triglyceride levels, while also increasing HDL (good cholesterol) levels. Studies have also shown that consuming goji berries helps lower blood pressure and reduces risk factors associated with heart disease.

Goji berries were found to help with Alzheimer's. Another study showed that gojiberries can help with depression symptoms. Some people use goji berries to treat insomnia.

Goji berries are also good for maintaining a healthy weight. Research shows that gojiberries are good for your metabolism. You will feel fuller for longer if you eat them every day.

Because goji berries are so nutritious, many people add them to smoothies, juices, salads, and desserts. They can also be eaten plain as a snack.

Goji berries can cause diarrhea, nausea and vomiting as well as dizziness, headaches, constipation, fatigue, and allergic reaction. Goji berries are not recommended for pregnant or nursing women.

Consuming goji berries can be dangerous for children, the elderly, and those with low immunity. Stop consuming gojiberries immediately if you have any side effects.

https://slimbody.fun/using-optifast-to-build-your-confidence/

How to train for a half marathon

Sharing tips on how to train for a half marathon, including fuel tips, training strategies, recovery, and more!

Hi friends! How’s the day treating ya? I hope you’re having a great one.

For today’s post, let’s lace up our running shoes, shall we?

It’s been quite a while since I’ve done a half marathon (one of my Ironman friends keeps telling me I need to do another one), I still help clients and friends train for endurance events. I love creating training plans and sharing tips, so I figured we’d chat about half marathons and training strategies.

So, what exactly is a half marathon?

Well, it’s a long-distance race that covers a distance of 13.1 miles or 21.1 kilometers. It’s a challenging yet achievable goal for many runners, offering a stepping stone between shorter races like 5Ks and the ultimate endurance test of a full marathon.What sets a half marathon apart from a full marathon is the distance. While a full marathon covers 26.2 miles, a half marathon is a more manageable undertaking, making it a popular choice for runners of varying abilities and experience levels. It’s an ideal challenge for those looking to push their limits and experience the thrill of a longer race without the intensity and extensive training required for a full marathon.

Before taking on a half marathon, there are several things to consider and prepare for. It’s essential to assess your current fitness level, set realistic goals, invest in proper running gear, and pay attention to nutrition and hydration.

Additionally, understanding the course, pacing strategies, and recovery techniques will contribute to your overall success and enjoyment of the race.Training for a half marathon not only helps you physically but also provides mental and emotional benefits. The discipline and commitment required to follow a training plan can boost your mental strength and resilience, transferring into other areas of your life.

Today, I’ll be sharing a comprehensive guide on how to train for a half marathon, covering topics like creating a training plan, incorporating cross-training and strength exercises, managing your nutrition and hydration, and tips for race day success. My aim is to provide you with the tools, guidance, and motivation to make the most out of your half marathon journey and achieve your PRs (personal records!).

How to train for a half marathon

Step 1

Create a training plan or follow a training schedule. It’s important to build your endurance gradually, improving your cardiovascular fitness, and strengthening your muscles. A well-designed training plan will help you develop the necessary physical and mental strength, allowing you to conquer the distance with confidence.

Step 2

Emphasize resistance training. Resistance training will help to support all of the muscles in your legs, and can help to prevent muscle imbalances and overuse injuries. Resistance training can also make you a stronger, faster runner, and improve your endurance. If you’re training for anything (or training for LIFE), don’t skip out on resistance work.

Step 3

Recover wisely. Make sure to have at least 1-2 full days of rest each week. This is your body’s chance to recover and repair from your hard work. It can be hard to take days off, especially if you’re enjoying training, but I promise you that this is where the magic happens. Use these days for extra stretching or mobility work, or something restorative, like a sauna session, bath, or long nap.

Step 4

Prepare hydration and nutrition. This takes a little bit of trial and error, especially when you’re trying to figure out race day fueling strategies. Make sure that you’re consuming enough water, electrolytes (especially for workouts longer than an hour), and fueling your body with healthy carbs, protein, fat, and fiber. Experiment with carbs during longer runs, too. You may find that you like a gel or a few gummies when you first start, and then every 30-45 minutes. The key is to get yourself some carbs and a little boost BEFORE you hit a wall.

Step 5

Make an awesome playlist. This can make such a huge difference with motivation! Prep a playlist with the songs you love to hear, and add them in the order you need to hear them. For example, I put more motivational songs at the front of my playlist and really amp it up towards the end. I always make my favorite song the one I’ll hear around mile 10, when I usually hit a little slump.

Best Workouts for Half Marathon

Glute work (especially glute medius)

To improve your glute strength as a runner, incorporate exercises that target the glute muscles into your training routine. Movements like squats, lunges, hip thrusts, and glute bridges are all fantastic choices. Additionally, incorporating resistance bands, kettlebells, or bodyweight exercises can further challenge your glutes and promote strength development.

Quad strengtheners

These muscles are responsible for extending your knee and propelling you forward with each stride. When your quads are strong, they help generate power and provide stability during the push-off phase, resulting in a more powerful stride and increased speed.

Hip flexor stretches

Our hip flexors can get tight from constant flexion at the hip as we run, so make sure to incorporate hip flexor stretches.

Lateral movements

Lateral movements engage the muscles responsible for stabilizing your hips, knees, and ankles in side-to-side motions. By incorporating exercises such as lateral lunges, lateral bounds, or lateral shuffles, you can improve your stability and balance. This translates to better control and coordination during your runs, especially when navigating uneven surfaces or changing directions quickly.

Injury Prevention: Running predominantly involves forward movement, which can lead to muscle imbalances and neglect of certain muscle groups. Lateral movements work different muscle fibers and activate muscles that may not be fully engaged during traditional running. Strengthening the muscles in your hips, glutes, and inner and outer thighs through lateral movements can help correct imbalances, reduce the risk of common running injuries like iliotibial band syndrome (ITBS), and improve overall biomechanics.

Improved Agility and Quickness: Lateral movements require quick changes in direction and footwork. By incorporating lateral exercises into your training, you can enhance your agility and reaction time. This can be particularly beneficial for trail runners or those participating in sports that involve frequent changes in direction, such as soccer or basketball

Increased Hip Mobility: Lateral movements often involve a greater range of motion in the hips compared to linear running. Regularly performing lateral exercises can help improve hip mobility and flexibility, which can translate to a smoother and more efficient running gait.

Core Engagement: Lateral movements engage your core muscles, including the obliques and deep abdominal muscles, as they help stabilize your torso during side-to-side movements. A strong core is essential for maintaining proper running posture and transferring power from your lower body to your upper body.

To incorporate lateral movements into your training, consider adding exercises such as lateral lunges, side shuffles, lateral bounds, or lateral leg lifts. You can perform these exercises as part of your warm-up, cool-down, or dedicated strength training sessions.

Functional core work

As you increase your mileage or aim for longer distance races, maintaining core stability becomes even more critical. A strong core helps delay fatigue by supporting your body’s posture and reducing the impact of repetitive motion on other muscles. By improving your core endurance, you can maintain good form and prevent energy wastage, enabling you to sustain your pace during long runs or races.

To incorporate functional core work into your training, focus on exercises that mimic the demands of running and engage multiple muscle groups simultaneously. Planks, side planks, Russian twists, mountain climbers, and bird dogs are excellent examples.

Half Marathon Training Schedule

I have a full sample training plan here from my post How to train for a half marathon while strength training. It includes a balanced mix of strength, running (with progressive mileage), and rest. As always, talk with a doctor before making any fitness changes and honor your body; modify as needed.

Crossing that finish line after months of preparation can be an incredibly empowering and fulfilling experience, fueling your self-confidence and sense of achievement. If you’re currently training for a half marathon, I’m cheering for you and sending lots of wishes for an awesome race!

xoxo

Gina

The post How to train for a half marathon appeared first on The Fitnessista.

Frequently Asked Questions

Can I lose weight by just drinking smoothies?

Smoothies are full nutrients, fiber, vitamin, and vitamins that will help you stay healthy.

They are low in calories and very low fat. They can be used as a snack, breakfast, or lunch. These can be eaten anytime, but they are best when they are fresh out the blender.

Smoothies are easy and quick to make. You just need to add fruit, milk, ice, and water. You can also add nuts, seeds and flaxseed oils. You have the option to add nuts, seeds, flaxseed oil, and any other ingredients you like. To try this diet, you can get a smoothie blender today.

You may be surprised how quickly your body will begin to burn more calories than usual. If you have the right ingredients, you may see results as soon as 4 weeks.

This is the place to go if you want the best natural weight loss products. We're going to show you the best-rated natural weight-loss supplements on Amazon.

Are there side effects from African Mango Extract usage?

African mango extract does not cause any side effects. It is important to remember that this product can cause stomach upset and diarrhea in some people. Stop using the product immediately and consult your doctor if this happens.

How can I naturally slim down?

Healthy foods should be eaten as often as possible. You should avoid eating unhealthy snacks. Avoid eating too much processed food. Instead, choose whole grain breakfasts such as oatmeal and barley. Avoid sugary drinks as they are high-calorie and high in sugar. Watch what you are drinking if you want to lose weight. Get at least eight glasses water each day.

Another tip is getting up early. Research has shown that people who rise earlier in the morning tend to consume less calories throughout the day. This can be achieved by setting an alarm to make sure you don't sleep in the mornings.

Also, exercising is essential. Aerobic exercise such as running and biking, swimming, swimming, tennis, and walking are all great options. Aerobic exercise burns fat more quickly than strength training. Include aerobic exercise into your daily life.

Statistics

• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)

External Links

cdc.gov

• Products - Data briefs - Number 376 September 2020
  
• Centers for Disease Control and Prevention
  

webmd.com

• African Mango: What to Know About Irvingia Gabonesis
  
• Goji Berries: Side Effects and Health Benefits
  

fda.gov

• Information for consumers regarding Dietary supplements
  
• Dietary Supplements
  

ncbi.nlm.nih.gov

• IGOB131 is a novel, seed extract of West African plant Irvingia gabonensis. It significantly reduces bodyweight and improves metabolic factors in overweight people. This was in a randomized double-blind placebo-controlled study - PMC
  
• A case of renal disease that developed in association with African mango intake - PMC
  

How To

The Best Natural Appetite Supressants for Weight Control

Any substance that is natural to suppress appetite for weight loss can be used to reduce food intake.

There are many methods to naturally lose weight. Dieting is one method. You can reduce your calories by dieting. This can mean eating less calories than you normally do, cutting down on certain foods, skipping meals, and eating smaller portions. Exercise is another method to naturally lose weight. Exercising means increasing your level of physical activity. This can be achieved by walking fast and aerobics, running, dancing, swimming or cycling, walking fast, exercising at the gym, strength training, yoga, Tai Chi, or any other activity.

Natural appetite suppressants work well because they don’t have side effects such as nausea, constipation and heartburn. They are also safe and don't have the side effects of prescription drugs. You can try them if you wish. You should always consult your doctor before you start using these products.

Did you miss our previous article...
https://slimbody.pw/138-transformational-human-design-with-emma-dunwoody/

https://slimbody.pw/how-to-train-for-a-half-marathon/

Ep184: Unveiling My 12-Week Cut Transformation

In this episode, Tina talks about her incredible 12-week fat loss phase (cut). She shares her transformation, some valuable lessons, and the metrics that defined her progress.

Tina discusses:

• The results of the 12-week cut
• How you don’t need to be perfect but you need to be consistent
• The timing of a cut phase
• The lessons she learned from the cut
• How health foundations make fat loss easier
• And more

Carrots ‘N’ Cake 1:1 Coaching Application:
https://forms.gle/JT74yhBgxQZRQvgZA

Connect with Tina Haupert:
https://carrotsncake.com/
Facebook: Carrots ‘N’ Cake
Instagram: carrotsncake
YouTube: Tina Haupert
Pinterest: Carrots ‘N’ Cake Hormone Testing & Nutrition Coaching  

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

The post Ep184: Unveiling My 12-Week Cut Transformation appeared first on Carrots 'N' Cake.

Frequently Asked Questions

What can you drink to detoxify your body

Fiber is essential for cleansing your body. This helps to move waste from your digestive system into the colon. They are then excreted as stool. Whole grains and beans, as well as fruits and vegetables, are some of the foods rich in dietary Fiber.

Caffeine and alcohol should be avoided as they stimulate your nervous system. This can lead to increased bowel movements. Taking probiotics may help to replenish beneficial bacteria in your gut. Probiotic supplements contain live cultures of healthy microorganisms (bacteria) that aid digestion by producing short-chain fatty acids such as butyrate.

Butyrate is a vital nutrient that promotes intestinal health. It promotes cell turnover and acts as fuel for immune cells.

Ginger tea is good for people suffering from diarrhea. Ginger contains compounds called "gingerols", which block the production of prostaglandins. They are chemicals that are created during inflammation. Prostaglandin inhibitors decrease inflammation. Ginger has been used to treat arthritis and menstrual cramps as well as nausea and indigestion.

A hot shower before bed is another way to alleviate insomnia. Hot water helps increase blood circulation to the skin. It also cools it down and relaxes muscles. This may increase sleep quality.

Not everyone has to cut down on coffee. You can start by cutting down on caffeine and other caffeinated drinks. Then cut back on soda, juice, and alcohol. Reduce your total calories by eliminating one meal at a stretch until you have reduced your total calories consumption by 20%.

How can you lose weight in just 7 days at home?

You should eat fewer calories, drink plenty of water, and exercise regularly. It's that simple! Sometimes you may feel tempted to skip meals. However, this is not a wise decision. You will feel hungry later, so skip meals.

Don't starve yourself, either. Remember to keep track of how many calories you're consuming and increase your intake gradually. For instance, if you usually eat 2,000 calories every day, start by increasing that number by 500 calories per day. You'll add 1,500 calories to you daily routine.

For more specific advice, you can consult numerous online resources. Google is a great search engine. Search for "how to lose fat fast" and you will find hundreds of results.

Local libraries might be a good place to start if you prefer to read in person about the topic. You can often find free weekly seminars that feature diet experts discussing various topics related to weight reduction.

What drink is good for burning belly fat over night?

Drinking lots of water is the best way to lose weight quickly. Drinking enough water helps burn calories and keeps you full longer, making you less likely to snack on foods high in sugar and carbs. Water also flushes toxins from your body and helps keep your skin looking young and healthy.

Skipping meals is the easiest thing most people do when they are dieting. Skipping meals can slow down your metabolism and make you feel more hungry. Instead, eat smaller meals more often.

Increase your water intake if you feel the need to snack. Dehydration slows the rate at which your body burns calories while also making you crave sugary drinks. To enhance the detoxifying properties of your water, add a squeeze of lemon to it.

Water intake can help you lose weight by making you feel fuller and quicker. Research shows that people who have eight glasses of water per day tend to be less overweight than those who have only four. Water can help you feel fuller without adding additional calories.

When you wake up in the morning, wait about 30 minutes before having anything to eat. Hormones like insulin begin to regulate blood sugar levels within 10-15 minutes of waking up. These hormone surges often send us into hunger mode. We can avoid crashing and a surge in blood sugar by waiting until it happens.

Have a mid-morning snack after breakfast. You can avoid eating too much later in the day by having something to eat between lunches and dinner. A piece of fruit can be combined with whole grain toast and peanut butter.

Be sure to not eat before you go to bed. Studies show that we metabolize nutrients more efficiently when we sleep so staying slim is easier when you go to bed earlier.

Don't go hungry before bed! Before you go to sleep, eat a light dinner. It may surprise you how much food is necessary to fall asleep.

You can add green tea to you daily routine. Catechins are plant compounds that lower inflammation and increase metabolism. Green tea has catechins. A study published in the Journal of Nutrition showed that participants who drank three cups of green tea daily lost more weight than those who didn't. A second study revealed that green tea intake increased men's metabolic rates by three percent over twelve weeks.

Can I eat carbs when following the Ketogenic Food Plan?

You can eat carbohydrates on the Ketogenic diet. You should limit your intake of carbohydrates. Instead, eat high fiber veggies such as broccoli and cauliflower, cabbage, Brussels Sprouts, kale. These will fill you up without adding unnecessary calories.

Be sure to eat plenty avocados, nuts and seeds, as well as olive oil and coconut oil. These foods are high-in saturated fats which are essential for ketosis.

Statistics

• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)

External Links

webmd.com

• African Mango: What to Know About Irvingia Gabonesis
  
• Goji Berries - Side Effects and Health Benefits
  

onlinelibrary.wiley.com

• A novel herbal formula for weight management: Efficacy, tolerability and effectiveness - Stern – 2013 - Obesity Wiley Online Library
  
• Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men - Godard - 2005 - Obesity Research - Wiley Online Library
  

ods.od.nih.gov

• Office of Dietary Supplements - Ephedra
  
• Health Professional Fact Sheet: Dietary Supplements for Weight Loss
  

fda.gov

• Information for Consumers on Using Dietary Supplements
  
• FDA Dietary Supplements
  

How To

Three Popular Weight Loss Pills & Supplements Were Reviewed

Many people are turning to weight loss pills and other supplements for their weight loss goals. However, many different types of products are available, making choosing one difficult. This article looks at some of the best weight loss pills and supplements currently available.

Exercise and healthy eating are the best methods to lose weight. Sometimes, however, these are not enough. Sometimes you just don’t feel like exercising and healthy food is not readily available. These are why weight loss supplements and pills are so popular. They help get rid of extra pounds quickly and easily.

There are many weight reduction pills and other supplements available. Here are our top picks. These products have been tested against each other by us after we reviewed them and analyzed customer reviews. The best and most recommended products were the first three. For more information, please read our review of these products.

1. PhenQ-PhenQ - PhenQ has been shown to improve energy levels and increase metabolism. This product contains L-Carnitine Fumarate. Green Coffee Extract. Caffeine Anhydrous. Chromium Picolinate. Chromium Picolinate. Chromium Picolinate. It helps burn fat faster than traditional diets and works well for anyone looking to slim down quickly.
2. Hoodia Gordonii Plus Hoodia Gordonii Plus Hoodia Gordonii Plus are great weight loss supplements. It contains powerful nutrients, including Garcinia Cambogia Fruit Extract, Gymnema Sylvestre Leaf Extract, Bitter Melon Extract, Chromium Picolinates, and Raspberry Ketone Fat Burners. This supplement will increase your metabolism, decrease hunger pangs and boost energy levels. It also improves your mood.
3. Hydroxycut - Hydroxycut is an all-natural weight loss pill helping people lose weight since 2004. It has 100% natural ingredients that include green tea extracts, chromium Picolinate, caffeine, yohimbine HCL, and chromium picolinate. It may not be as effective as other products on this list, but it does have a low side effect profile.

Other benefits include:

• Energy Boosting. Several diet pills can give users an instant energy boost. This can cause increased cravings for sweets and junk food. With Hydroxycut, however, you won't experience any kind of crash or jitters after taking it.
• Blood Sugar Balance. Diet pills can lead to problems with blood glucose balance. Hydroxycut can help you control your blood sugar.
• Increased Metabolism. It is not surprising that diet pills can improve your metabolism. Your resting metabolic rate (RMR), will be boosted by most diet pills, approximately 5%-10%. Hydroxycut increases your RMR by 15% to 25%, increasing metabolism.
• Better Sleep -You probably know how important sleep is for losing weight. You can sleep better by taking diet pills to reduce anxiety and stress.

The best part is that all of these benefits are completely free! All of these benefits come without any adverse effects!

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6 Foods That Naturally Boost Your Metabolism

A faster metabolism can feel like the “holy grail” of weight loss. As we age, our metabolism often slows down and many of us notice that even though we are eating the “same foods we’ve always eaten,” we’re still gaining weight. That can be incredibly frustrating.

Fortunately, there are scientifically backed ways that you can naturally boost your metabolism, such as certain exercise programs like high-intensity workouts or weight-lifting routines. Drinking more water and getting enough sleep have also been shown to contribute to an overall improved resting metabolic rate. But you might be surprised to know, there are also certain foods that can naturally boost your body’s metabolism. Incorporating these metabolism-boosting foods into your diet can be one of the easiest ways to give your metabolism the jumpstart that you’re seeking!

If you’re wondering what foods naturally boost metabolism, we’ve got you covered. Here’s a list of some of our favorite foods that can help you speed up your resting metabolic rate, as well as how you can incorporate them into your day!

Metabolism and Weight Loss: What You Need to Know

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1. Chili Pepper

Spicy foods like chili peppers can give your metabolism a jolt! This is because chili peppers contain a chemical capsaicin, which has been shown in a number of studies to boost metabolism by increasing the number of calories you burn. A review of 20 research studies, published in the journal Appetite, found that capsaicin can help you burn around 50 extra calories each day.

While you can find plenty of recipes that incorporate chili peppers and other spicy foods containing capsaicin, maybe you don’t feel like cooking. If that’s the case, we have a number of spicy Nutrisystem meals that will fit the bill!

2. Avocado

As far as foods that help boost metabolism, avocado is another favorite. A study, published in The American Journal of Clinical Nutrition, found that those following a diet high in monosaturated fat (like that found in avocados) had more energy and as a result, burned more calories.

One of the trending ways to eat avocado right now is on toast—and we’ve got some great ideas for you. But there are plenty of other ideas that you might never have thought of like using it for salad dressings, baking with it or even subbing it for mayo. Just watch your portion sizes as the calories in avocado can add up fast! It’s considered an Extra on the Nutrisystem program.

3. Milk

According to the The American Journal of Clinical Nutrition, research has also indicated that foods which are high in protein can also help naturally boost metabolism. This is part of a process called the thermic effect of food (TEF). Protein causes the largest rise in TEF as compared to carbs and fats. Since the protein content of milk hovers around eight grams per cup, according to Healthline, it is a great choice if you’re seeking foods that speed up your metabolism for weight loss.

Milk is an easy food to incorporate into your diet as it can be added to smoothies, healthy cereals or even enjoyed plain. Milk is also packed with helpful nutrients like calcium, B vitamins, potassium and vitamin D, says Healthline.

6 Easy Habits That Can Increase Your Metabolism

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4. Tempeh

Thanks to its high protein count (around 15 grams per half cup, according to the United States Department of Agriculture), tempeh is another great choice for metabolism-boosting foods. It also makes an excellent meat substitute. If you’re looking for a great tempeh recipe to try, this Moroccan Tempeh Vegetable Stew is full of flavor and easily fits into your weight loss plan.

Of course, any foods that are high in protein can be foods that help boost metabolism. This can include PowerFuels like Greek yogurt, black beans, edamame and more. Because eating a diet that is high in protein is also known to help you feel more full and prevent you from overeating, there are many healthful benefits to fitting these metabolism-boosting foods into your daily eating plan.

5. Lentils

As far as foods that help boost metabolism, lentils—and other legumes such as beans and peas—are another great choice. A review, published in the British Journal of Nutrition, found that eating lentils can play a central role in preventing and treating metabolic syndrome. They may also boost metabolism thanks to their rich protein content.

According to the Mayo Clinic, lentils are also rich in fiber and low in fat—and they make another great replacement for meat. Consider adding them to a variety of dishes, including soups, casseroles or salads.

6. Kale

Kale—as well as other leafy green veggies like spinach—can also play a role in a faster metabolism as a result of being high in iron. Research shows that iron can have a direct impact on an individual’s metabolism. According to Medical News Today, “If a person has low iron levels, they may not send enough oxygen to their muscles. Muscles that are low in oxygen cannot burn fat for fuel as well as they should. Low iron also interferes with optimum metabolism in the body.”

Smoothies are a popular way to add metabolism-boosting foods like kale to your diet without even noticing. It can be easily snuck in and takes on the taste of the fruits that you’re using. But there are many different ways that you can incorporate more leafy greens into your diet in a nutritious and delicious way.

Get a personalized weight loss plan tailored to your unique metabolism! Click here to learn more about Nutrisystem plans >

Become Unstoppable with a Personalized Weight Loss Plan

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The post 6 Foods That Naturally Boost Your Metabolism appeared first on The Leaf.

Frequently Asked Questions

Do natural appetite suppressants work?

Eat less food to lose weight naturally. This means reducing calories and avoiding foods high in fat or sugar.

It is important to exercise regularly in order to lose weight quickly. This will help you to burn all the calories from all the yummy snacks you eat during the day.

Try one of our natural appetite suppressant supplements if you are still having trouble losing weight.

These contain powerful ingredients, such as bitter melon (green tea), ginger, ginseng and many more. All of them have been clinically demonstrated to reduce hunger pangs.

Can African Mango Extract contain Caffeine?

A study was performed to find out how much caffeine an average person takes in daily. The results were surprising.

A cup of coffee has around 100mg of caffeine while a small glass cola contains about 40mg. What if caffeine could be obtained without consuming any calories?

This is where African mango extract comes into play! It offers the same energy boost of caffeine without any added sugar or calories.

African mango extract also helps increase focus and concentration and improves brain function.

What is African mango?

British explorers initially discovered the fruit on an expedition into Africa. It has been grown for centuries throughout South America. However, due to climate change as well as deforestation, its current production is in decline.

The African Mango Project is a project that aims to reverse this trend by developing sustainable methods for growing East African fruit.

They also aim to create local jobs and improve the lives of communities living near plantations.

They aim to harvest the first commercial crop within five years.

Are smoothies the best way to lose weight?

Smoothies are full of nutrients, fiber, and vitamins that help you stay healthy and slim.

They are also very low in calories and have very little fat. They're great for breakfast, lunch, or as an afternoon snack. Although they can be enjoyed anytime of the day, it is best to eat them fresh out of your blender.

Smoothies can be made quickly and easily. You just need to add fruit, milk, ice, and water. Add nuts, seeds or flaxseed oil to make it even more delicious. You are free to choose what you want! Get yourself a smoothie maker today if you want to try this diet.

Your body may begin to burn more calories quickly than you might expect. You can even see results within 4 weeks if you use the right ingredients.

If you're looking for the best natural food weight loss products, you've come to the right place. Here are the top-rated Amazon natural weight loss products.

Statistics

• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)

External Links

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
  
• A case report of renal failure that was linked to African mango consumption.
  

fda.gov

• FDA
  
• FDA
  

pubmed.ncbi.nlm.nih.gov

• PubMed's national survey on weight loss and use of dietary supplementation in the United States.
  
• African mango (IGOB131). This proprietary seed extract from Irvingia gibonensis has been found to be effective at reducing bodyweight, and improving metabolic rates in overweight people. PubMed
  

onlinelibrary.wiley.com

• Efficacy and tolerability of a novel herbal formulation for weight management - Stern - 2013 - Obesity - Wiley Online Library
  
• Forskolin Consumption and Body Composition in Obese and Overweight Men - Godard 2005 - Obesity Research Wiley Online Library
  

How To

African Mango: Benefits and Nutrients

Mangoes, an exotic fruit, are a tropical crop. They are now grown worldwide. Mangoes can be nutritious fruits that are high in vitamin A, potassium, fibre, calcium and iron. They also contain antioxidants such lutein and lutein as well as lutein, zeaxanthin (lycopene), alpha-tocopherol and beta-carotene.

The mango tree does best when it is between 15degC (59%degF) to 30degC (86%degF). The mangoes turn yellowish-green once they are fully ripe. The flesh of the mangoes is soft and juicy when it's unripe. However, it becomes firmer after ripening.

Mangoes are used to make jams. Mango pulp is often added to Indian curries, rice dishes, and stir-fried veggies in Thailand. Mangoes can either be eaten fresh or dried.

Healthy Fruits and Vegetables

Mangoes have been used as a remedy for diabetes since ancient times. Mangos can be grown all over the globe. Mango trees can be grown in many different varieties including Alphonso.

Mangoes are high in water and low in calories, which can help you lose weight. A medium-sized mango has 100 calories and only three grams of fat. They are one of the most nutritious fruits.

Mangoes also contain vitamins B1, B2, and B3, as well as vitamin K, magnesium, folate, potassium, manganese (folate), pantothenic acid. They also have thiamine, biotin, riboflavin, niacin and thiamine.

Mangoes also contain phytochemicals, which are plant compounds that protect cells against damage from free radicals. Free radicals are unstable molecules that cause cell damage. Mangoes are especially good at protecting your heart, brain, and eyes.

Mangoes could be useful for those looking to lose weight, as they are high on water. Water is essential for maintaining your body's hydration and keeping you satisfied longer.

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