The Wonders of Juice Fasting (guest post on Always Active Athletics)

Many thanks to Always Active Athletics for posting the article that I submitted regarding the many benefits of juice fasting.

I always think that a little change in our habits can bring a plethora of benefits to our health. Sometimes it only takes a small change in our habits to reap countless rewards, especially in our health.

Please click here to read the article.

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.