Stride Away From Triglycerides: 5 Foods You Should Avoid

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You may be keeping your eye on your blood pressure and cholesterol levels, but there is another thing you should monitor. Triglycerides are fats or lipids in the food you eat that are carried into your blood that can increase your risk of heart problems. You should maintain less than 150 mg of triglyceride per deciliter of blood to be in the safe range.

Here are five foods and beverage you should avoid to reduce your risk of having a high level of triglyceride:

1. Trans and Saturated Fats

If possible, turn away from all sorts of trans fats, and products with hydrogenated fat or oil on the label. A high amount of trans fat can be found in processed foods so you better go for natural and home cooked meals. Always check the nutrition facts label when you buy food products just to be sure.

This type of fat can also be found in the following:

• burgers
• bacon
• sausage
• fried chicken
• turkey skin
• luncheon meats
• hotdogs
• organ meat
• fish canned in oil
• high-fat dairy products

Saturated fats include fats and oil in butter, lard, bacon drippings, gravy, cream sauces, palm oil, and coconut oil. Use olive, canola, walnut, and flaxseed oils instead.

2. Simple Sugars

The body makes triglycerides from excess calories, especially from simple carbohydrates found in sugar-rich foods. Simple sugars include most sweets such as cakes, pastries, doughnuts, ice cream, and desserts.

Simple sugars can also be found on products with corn syrup, fructose, glucose, honey, maltose, molasses, and sucrose.

3. Refined Grain Products

Refined grain products are quickly metabolized to simple sugars after being eaten, and may lead to an increase in the triglyceride levels and lower good cholesterol. Start replacing your white products with whole-grain products instead.

Stay away from white bread, white pasta, white rice, and processed and high-sugar cereals.

4. Starchy Vegetables

It’s healthy to choose vegetables over other types of foods, but starchy vegetables should be avoided if you are watching your triglyceride levels. After consumption, starchy vegetables quickly turn to simple sugars.

Starchy vegetables include corn, beans, dried peas, lima beans, and potatoes. You can replace these starchy veggies with other options such as cauliflower, kale, mushrooms, and many other non-starchy vegetables.

5. Alcohol

Sugars are natural parts of alcohol, may it be beer, wine, or any type of liquor. Too much intake of alcohol equals to sugar, and sugar can drive up your triglyceride levels. The resulting glucose from alcohol is then converted to triglycerides.

Choose what you eat wisely. You should maintain a low triglyceride level than obtain high risks of different health problems that can be caused by too high triglyceride levels.

Stride away from triglycerides and make your best effort to avoid the foods and drinks listed above!

Go Loco with Avocado: 10 Reasons Why It’s Good for You

Go loco with avocado now!
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Avocado is more than just a fruit, it’s a super fruit. Numerous studies show the many health benefits eating an avocado can do for you and your body. Avocados are like convenience stores—they’ve got it all for you. 

Here are 10 of the many reasons why you should add avocados to your diet now:

#1 Avocados are impressively nutritious.

Given its incredible health properties, avocado is often termed as a superfood. An avocado contains a wide variety of more than 25 essential nutrients, including 20 different vitamins and minerals such as vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium. It also contains several beneficial phytochemicals such as beta-sitosterol, glutathione, and lutein.

#2 Avocados help maintain a healthy heart.

The vitamin B6 and folic acid content of avocados help regulate homocysteine levels—levels associated with increased risks of heart diseases. Avocado is also a high-fat food. No, it’s not the kind of fat that you imagine. Avocados are rich in a monounsaturated fat called oleic acid. Oleic acid is a “heart-healthy” fatty acid, which is also found in olive oil.

#3 Avocados can lower cholesterol and triglyceride levels.

Avocados are rich in beta-sitosterol, a compound proven effective in lowering blood cholesterol levels. Numerous studies have also proven that consuming avocados can regulate LDL and HDL cholesterol, and even blood triglycerides.

#4 Avocados regulate blood sugar levels.

The monounsaturated fats in avocados aren’t only good for the heart, they can also reverse insulin resistance to help regulate blood sugar levels. Avocados are also loaded with a rich amount of fiber. The soluble fiber in avocados doesn’t only contribute to weight loss, it also reduces blood sugar spikes.

#5 Avocados have anti-aging properties.

Avocados contain glutathione, a powerful antioxidant that combats free radicals and toxins in the body. Glutathione supplements are commonly used now by a majority of people to have beautiful, glowing skin. An avocado, aside from being natural, does more than that, it also defies symptoms of aging.

The avocado oil is also even added in many cosmetics because of its skin nourishing ability. An avocado a day may help you grow old, without making you look like it.

#6 Avocados may help prevent cancer risk.

The oleic acid in avocados does more than just keeping your heart healthy. Many studies have shown that it is also effective in preventing certain types of cancers such as breast cancer and prostate cancer. It can also help reduce the downsides of chemotherapy.

#7 Avocados can cure bad breath.

What you take in contributes to the smell of your breath. Avocados cleanse the intestine to rid you of coated tongue and bad breath. This fruit is considered as one of the best natural mouthwash and bad breath remedy.

#8 Avocados increase nutrient absorption.

Taking in nutrients isn’t enough. Our body needs to absorb them as well. Avocados can do the absorption trick for you. Some nutrients such as vitamins A, D, E, and K, and carotenoids are fat soluble—meaning they need to be combined with fat in order to be utilized by the body. A study showed that adding avocado or avocado oil to your meal can increase antioxidant absorption by 2.6 to 15-fold. Add an avocado whenever you eat vegetables to make sure the nutrients are absorbed in the body—not put to waste.

#9 Avocados promote eye health.

Avocados aren’t only good for antioxidant absorption; they are rich in antioxidants as well. Two of the antioxidants present in avocados, carotenoid lutein, and zeaxanthin are essential for maintaining healthy eyes. These nutrients even reduce the risk of cataracts and macular degeneration in aging men and women.

#10 People who eat avocados are proven to be healthier.

A survey in the U.S. has shown that avocado consumers were found to be healthier than those who didn’t eat avocados. People who incorporated avocados in their regular diet weighed less, had a lower BMI, and less belly fat than non-avocado eaters.

Aren’t you convinced yet? More than these incredible benefits, avocados are delicious and easy to incorporate into every meal. Avocados are weight loss friendly, heart healthy, eye healthy, et cetera while being incredibly tasty! What more can you ask for in a fruit? Go loco with avocado now!

For more information on how to support your weight loss and nutrition success, click here.

6 Food Hacks for A Sexier You

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Have you always envied your friend who eats tons of food yet never gets big nor fat? Have you always wished you had a fast metabolism like hers?

Take note that your genes play a big part in your body’s metabolism, but you have the power to tweak your metabolic rate.

There are three different body types:

• Mesomorphs - those with athletic builds
• Endomorphs - those with bigger builds
• Ectomorphs - those with very thin builds 

Whether you are born an endomorph, you can still hack your way to a faster metabolism. Here are food choices that could rev up your metabolism naturally:

Kiwi

Kiwis are packed with a rich amount of Vitamin C. Adding 500 mg of this vitamin to your diet can help you burn up to 39% more fat when you exercise. Though, overdosing Vitamin C and reaching the 2,000 mg mark can make you experience unfavorable effects like bloating, gas, and diarrhea.

Whole grains

Whole grains, like oats, barley, and brown rice, are rich in fiber and take longer to digest. These foods help your body to burn more fat because of the extra effort it needs to break them down than processed grains.

Capsaicin

Spice up your meals with capsaicin rich foods like chili peppers. Capsaicin is a chemical compound that has the ability to rev up your metabolism fast. More than that, capsaicin stimulates certain proteins known to break down fat.

Lean meat and protein

Lean meat like skinless chicken, turkey, and red meat are rich in iron. Iron deficiencies can slow your metabolism. To add, foods rich in protein, like chicken or eggs, can prevent overeating by making you feel fuller for a longer period of time.

Green Tea

Drinking several cups of green tea per day is a natural way to raise your metabolic rate naturally. Research suggests that its EGCG or epigallocatechin gallate content can also contribute to a rise in fat and calorie burn.

Water

Not having enough water or being mildly dehydrated, can cause your metabolism to slow down. Water is needed by the body to food processing and conversion of calories into usable energy. Another tip is to drink cold water, cold water forces your body to use more calories in order to warm it up.

No matter what type of body you’re born with, simple dietary modifications and healthy exercise habits can make a big difference in how fast your metabolism can be. Try eating more of these foods and speed up your way to weight loss!

If you’re looking for a nutrition program specifically designed to fit your needs, click here.

How to Say Goodbye to Binge Eating

Have you experienced overeating fatty, salty, and sugary foods, especially when stressed or depressed? Do you feel like your problems will only be relieved by eating? Do you turn to food for comfort? Are you desperate to lose weight yet feel powerless to stop eating? Do you feel helpless to say no to food, even when you want to?

If so, you might be suffering from B.E.D. or Binge Eating Disorder. 

What is Binge Eating Disorder?

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You might tend to overeat occasionally especially in eat-all-you-can restaurants or during birthday parties, but binge eating is more than that. Binge eaters overeat uncontrollably and regularly. They tend to eat even when they have just finished their meal or when they’re not even hungry.

Binge eating often leads to significant weight gain, obesity, digestive problems, breathlessness, and emotional and psychological symptoms of shame, guilt, and low self-esteem.

What leads to binge eating?

Binge eating is driven by at least three emotions: depression, anger, and anxiety. Do you remember that time when you were so heartbroken that you finished half a gallon of ice cream? You’re not alone. I experienced that as well!

More than being an eating disorder, binge eating is a psychological disaster. Feelings of depression, anxiousness, and anger lead you to binge. Then you feel depressed, uneasy, and angry about your bingeing, so you binge even more. Binge eating is stuffing feelings down with overeating to shoo away feelings of depression, anger, and anxiety. It is using food as an escape to these negative feelings.

How to say goodbye to binge eating?

Have hope because B.E.D. is a treatable eating disorder, especially with appropriate help, motivation, and support. Here are simple tips to start with:

·        Have control over your emotions. Don’t be a slave of your emotions. Find ways to handle stress and other overwhelming emotions without using food. Overwhelming emotions and stress raise your levels of cortisol prodding you to crave for high-sugar and high-carb foods. Take a break and relax. Engage in meditation and exercises to keep your emotions stable.

·          Don’t skip meals. Stick to small frequent healthy snacks a day. Never skip. Skipping meals often lead to starvation that leads to binge eating later in the day. It raises your hunger hormone ghrelin, making you say yes to every food you see.

·         Stay active. Keep yourself busy with fun activities to distract you from the call of overeating. Stay away from being idle. Read a book. Walk your dog. Exercise. Find a new hobby to be busy with. Staying active counterattacks the call of unnecessary food cravings that leads to binge eating.

·           Don’t keep problems to yourself. When you feel like a surge of overwhelming emotions is coming, talk to someone instead of diving to your refrigerator for food. Turn to family or friends for comfort. It may not be easy for you to open up your feelings at first, but you’ll eventually get used to it. Talking to someone close will lessen the heaviness you feel while overeating will just make you heavy, both literally and figuratively.

·         Get help and support. Have someone accountable for you. Find a solid support network. Lean on your family and friends for support. You can also ask for expert help from therapists or professionals. Saying goodbye to binge eating can’t happen overnight, but having people who’ll constantly walk with you in your pursuit will make it easier.

·          Love yourself and your body. Don’t be hard on yourself. When you binge again, forgive yourself and try and try and try again.

Binge eating is more than an eating disorder, it starts in the mind. To say goodbye to binge eating is to welcome positivity in your life. Take charge of your emotions before they start taking charge of your life and appetite!

How to Reboot Hormones for Weight Loss

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Losing weight has been a constant struggle for a majority of people. At present, two out of every three Americans are overweight or obese – and the numbers continue to increase.

Have you been one of those trying numerous diets and exercises yet still far away from losing weight? The problem may be in your hormones. Hormones hold the key to effective weight loss. 

Reboot and balance your weight loss hormones with these simple tips:

Log off from stress.

Have you ever wondered why you are binge-eating every time you are stressed? That’s the result of the adrenal glands’ release of the stress hormone cortisol. When you’re stressed, your high level of cortisol also prods you to crave for high-sugar and high-carb foods. Furthermore, cortisol causes you to accumulate more abdominal fat.

To balance out the fat-storing cortisol, log yourself off from stress. Reduce stress by doing things you love and having some me-time or simply taking a break to relax your mind and body. Keep calm – and you’ll lose weight better.

Shut down and sleep.

More than the ugly eye bags, not having enough sleep can also give you unwanted flab. Lack of sleep lowers weight loss sidekick leptin and increases hunger hormone ghrelin, urging you to eat more food the following day. Leptin is your appetite suppressor, telling you when you should stop eating.

Be sure to get at least 7-8 hours of sleep a day to raise your levels of leptin and avoid leptin resistance. You can also add darker curtains in your bedroom for better sleep.

Restart your exercise.

Get off your couch and start moving. Regular exercise relieves stress and promotes better slumber. Exercise doesn’t only help you burn fat and build muscles, it also counterattacks unnecessary food cravings and binge-eating.

Just get moving regularly through a variety of exercises you can choose from. You can walk or ride a bike to work, walk your dog, dance with friends, or play your favorite sports.

Start eating right.

Have you practiced skipping breakfast with the belief that it will shave you off some calories? That’s a big no-no! Skipping meals raise your hunger hormone ghrelin, making you say yes to every food item you see. Ghrelin is high in the morning after sleeping all night, so it’s necessary to eat breakfast to keep its balance.

In order to keep ghrelin low, you need to eat small food portions every 3-4 hours. It is also recommended to avoid very-low-calorie diets. Eating properly and frequently helps avoid the surges of ghrelin that triggers uncontrollable hunger.

To sum it all up, weight loss literally and figuratively starts from within you. Reboot your weight loss hormones and flaunt your dream body that’s worth an Instagram post!

CelebriTIPS: 4 Fitness Secrets From The Hottest Female Celebrities

Is your body already beach-ready for the coming summer getaways?

Have you always wondered how your favorite Hollywood superstars and Victoria’s Secret models manage to maintain their beautiful physiques?

Check out this list of fitness celebriTIPS from your favorites and be summer-ready:

Credit: facebook.com/Alessandra

Alessandra Ambrosio

Alessandra, a 32-year-old mother of two and a Victoria’s Secret model, is one of the most admired bodies in the world. She sports a 34-25-35 body in countless fashion shows and fashion magazines.

To maintain her to-die-for figure, she combines proper dieting habits, sports, yoga, and the Brazilian Butt Lift workout. One thing she advises is to not skip breakfast – ever! She is actually a foodie and she doesn’t restrict herself from eating. Her food choices usually include eggs, sandwiches, bread, fruits, chicken breast, rice, beans, different kinds of meat, sweet potato, and more – but in moderation. She eats in small portions six times a day. And, in between meals, she takes fruits and protein cocktails. 

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Megan Fox

Megan credits her sexy and slim figure to a well-balanced diet and resistance training. She eats the right carbs for energy with three meals and two snacks per day. While other celebrities rely on delivered meals, Megan prepares her own food at home, filling them with protein, fiber, healthy fat, with low-sugar.

Her trainer describes her as someone who naturally doesn’t love working out. With that, she does resistance training at least thrice a week with added cardio. To support her diet and exercise, she drinks apple cider vinegar before every meal to rid her body of sugar and water weight. 

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Angelina Jolie

This multi-faceted actress uses a variety of workouts to make sure that she gets her perfect shape. Angelina performs aerobics, yoga workouts, kickboxing, and twisted lunges developed by her personal trainer, Gunnar Peterson. She does pull-ups, bicep curls, squats, and shoulder exercises.

Along with that, her diet contains lots of protein, steamed vegetables, fruits, lots of water, and little amounts of complex carbs. She refrains from taking in red meat and wheat-based food items.

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Nina Dobrev

The Vampire Diaries Star Nina Dobrev relies on five to six small low carb meals a day to sustain her body from her workouts. She sweats fat out by doing hot yoga three to four times a week. Among all hot yoga kinds, Bikram is her most beloved. She also counts on full body workouts with the supervision of her personal trainer to maintain a strong and beautiful body. Apart from that, she also tries new ways to exercise in her workouts.

Regarding her diet, she balances it off with green veggies, lean protein, whole grains, healthy fats, and low carbs. She also stays away from processed foods that fill in unsolicited calories in the body. She also adds rich protein sources in her diet and snacks on fruits and nuts in between meals. 

Get inspiration from these hottest female Hollywood celebrities and be summer-ready! If you’d like to read useful tips on how to eat your way to fitness, click here.

Drop A Decade: 5 Age-Defying Foods to Add to Your Diet

“You can’t help getting older, but you don’t have to get old.” -- George Burns

Your choice of diet and lifestyle can add years to your life without making you feel and look tired and old. Aging can’t be skipped, but you can choose to age gracefully.

Look and feel a decade younger by adding these age-defying foods to your diet:

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Blueberries

This little fruit is a great immunity booster and a crucial food choice to help you look and feel younger. A single serving (3.5 ounces) of blueberries contains more antioxidants than any other fruit. Even a tiny piece of blueberry is packed with anthocyanins, a potent antioxidant that can do wonders in promoting cell rejuvenation and in protecting you against cancer and heart disease.

Black Beans

Beans, in general, are superior anti-aging foods. They are rich in fiber, healthy protein, and antioxidants that help slow down the aging process. More than that, black beans reign supreme over any other kind of beans as it contains 40 times more antioxidants than others. That means jam-packed, age-defying magic with every bean.

Green Tea

Hot or cold, green tea is consumed by many because of its outstanding overall health and longevity benefits. The phytonutrients in green tea supports the growth of intestinal bacteria, specifically inhibiting the growth of bad bacteria like E. Coli, clostridium, and salmonella, while leaving the good bacteria untouched, decreasing the risk of digestive health disorders that come with aging. It’s also rich in flavonoids that will protect you against heart disease and certain cancers. Three cups a day is recommended for you to receive green tea’s full benefits.

Oysters

With aging, bones tend to decrease in density, leading to different bone diseases like osteoporosis. Shellfish are rich in different minerals like zinc, calcium, copper, iodine, iron, potassium, and selenium that promotes healthier bones. The creamy flesh of oysters makes it stand out among any other shellfish. Oysters help build stronger bones and elevate testosterone levels especially in aging men, and protects them against prostate cancer.

Pomegranates

The ruby red gem seeds in pomegranates are packed with polyphenols, namely tannins, anthocyanins and ellagic acid that help the skin produce elastin and collagen to reduce the visible signs of aging. On top of that, studies suggest that a glass of pomegranate juice contains more antioxidants and vitamins than red wine, green tea, and blueberries.

Incorporate these age-defying foods to your diet and experience an age-defying transformation like never before!