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Lose Weight by Eating

There is a good chance that you sat down this morning and poured yourself a bowl of cereal to start the day. If it wasn't cereal, then it may have been a bagel, toast, pancakes, waffles, or doughnut. What you may not realize is that these could be making you fat. So what does each of these examples have in common? The answer is carbohydrates. So what is it about carbohydrates that causes us to gain weight, and what can we do about it?
Losing weight is more than just a matter of "calories in < calories spent"; the type of calories matters. It is possible to control your weight without starving yourself or feeling hungry all the time. In fact, you can, you can have plenty of energy and start feeling healthier immediately while you continue to lose excess weight. Always be sure to consult a doctor  when considering a new diet, especially if you suffer from an illness like diabetes.
Let's begin with a trip back in time. A time long before knights, castles, the Colosseum, the pyramids, and even farming.

 

The History of What We Eat

Long ago, before man discovered that to till and plant the earth with grains, Homo sapiens fed themselves by hunting other creatures and by gathering whatever wild edibles they could find. When we visualize prehistoric man, we often think of a short, hunched-over savage stumbling his way through the wilderness. The truth, however, is that these ancestors were tall, robust, and had strong teeth and bones. In many ways they were much healthier than most of us are today. Their diet and the constant need to move around looking for food kept them healthy and strong. The trouble was that food wasn't always easy to find or endlessly searching for food, so our inventive ancestors discovered how to plant seeds in and grow larger quantities of food at once. Agriculture was born. Farming meant that humanity could grow food while staying in one place and store that food for times like winter, when food was usually more scarce. Since man no longer needed to spend all his time and energy searching for food, he could focus his remarkable brain on other ideas and inventions. The invention of agriculture allowed the some of the world's greatest civilizations and wonders to be built.
While agriculture is one of our greatest inventions, it has also had an effect on our health. Rather than subsisting on meats and wild edibles, grains and starches have become our primary source of calories. As you may remember, for years and years we were told that the base of our diet should be six to eight daily servings of grain.
Now we have the technology to produce more grain per acre than was ever imaginable in earlier generations. Nearly everything we eat contains some form of grain - usually corn. While corn and other grains keep our bellies full, the carbohydrates from these foods also tend to make us fat. If you add in all the refined sugars and sweeteners in our junk food and soft drinks, it's not surprise that much of the general population is overweight.

 

Crabs means Fat

It isn't meat or even fat that is the real culprit in our ever-expanding waistlines. In fact, our ancestors probably ate far more meat and fat than we do now. The real problem is high blood sugar from eating too many carbohydrates.
High blood sugar is toxic to the human body, and the job of the pancreas is to keep blood sugar at safe level using the hormone insulin. Eating carbohydrates, whether from sweets or starches, causes a spike in blood sugar which kicks the pancreas into gear.
The problem is that pancreas can only process a relatively small amount of sugar at one time. Eating too many carbohydrates at one time can increase blood sugar much faster than the pancreas can reduce it. To avoid damage from toxic blood sugar, our body converts the sugars into fat and stores the fat in the body for later use. For an active person with a generally healthy diet, the additional fat is quickly burned off during physical activity. Many of us, however, don't get much exercise and load up on more carbs at the next meal. Even if we are eating a reasonable number of calories during the day, the high blood sugar caused by excessive carbohydrates still causes the body to store those calories as fat.
To add to the problem, many of us barely move at all during the day. We sit in a car, sit at a desk, sit on the couch, and barely get any physical activity. Since we aren't engaging in physical activity to burn off the stored fat, our body keeps storing more and more.

 

Your way to Start

Knowing why carbs make us fat is only part the first part of the battle. To apply that knowledge, you need to make changes in your habits and lifestyle.

 

Adjust Your Diet

We have developed habits and acquired certain tastes our entire life, so it's no easy feat to change them overnight. Make SMART goals that you can accomplish. If you start slowly with smaller goals, you will be less prone to getting frustrated with yourself and reverting back to old habits.
Start with something like cutting carbs out of your snacks, eating fruits and vegetables instead. You could also fill up your plate with healthier foods first before adding a smaller amount of carbohydrates.
As you make progress, be sure to experiment with new foods and recipes so you have a variety of options to choose from. There is a host of fruits and vegetables that you have probably never tried; try something new.

 

Exercise

Exercising is another key component to any weight loss plan. Exercise for 30 minutes per day and many days as possible. Be sure your routine includes strength training and vigorous aerobic exercise on several days, but at the very least take a half-hour walk every day. Incorporate physical activity into your daily life: take the stairs, go for a walk on your breaks, park in the back of the parking lot, etc. Small healthy choices make frequently will add up into a healthy lifestyle.

 

See & Feel the Results

As you start to change your diet to reduce the number of carbohydrates that you consume, you will start to notice a burst in energy and attention span as your body receives a boost from the nutrient-dense foods you are choosing. We can certainly survive on a primarily grain-based diet, but we certainly don't thrive.

Some Natural Remedies for Whitening Teeth

White teeth line reflects your personal hygiene. It plays an important role in making you look charming and confident. However, your teeth tend to discolor when you have habits like drinking excess tea or coffee, smoking, alcohol consumption, etc. You cannot throw a perfect and confident smile at others if you don’t own a white teeth line. You might be wondering about using the teeth whitening options available in the cosmetic dentistry field, but the expenses involved may horrify you. You might also come across some inexpensive options but you need to analyze how far they are safe for your teeth. At the least you would not like spoiling the present appearance of your teeth.  When you have concerns for both expenditure and safety, you can try a few effective natural or home remedies that would not cost you much. Here are a few natural remedies that are worth trying out.

Baking soda recipes

Baking soda, an inexpensive kitchen ingredient, can offer you a white teeth line if used consistently for some time. Here are a few baking soda recipes which you can easily prepare at home for teeth whitening.

• Add a few drops of hydrogen peroxide which you can buy from medical stores to a small amount of baking soda (1 tbspn). You can apply this mixture on teeth and brush it all over. Hydrogen peroxide acts as a bleaching agent here. Being abrasive in nature baking soda can effectively remove stains.
• Prepare a mixture by adding 1 tspn of salt to 3 or 4 tspn of baking soda and store it in a small container. As you brush daily, add a few amount of this mixture to the toothpaste you use. In due course, you would see a noticeable change in the color.
• Likewise, a mixture of baking soda, glycerine and salt can be used daily while brushing your teeth. You can add each ingredient in the proposition - 3 tspn of baking soda, 3 tspn of glycerine and half a tspn of salt.

·         Citrus recipes

·         A few drops of lemon can be applied over your teeth daily to see changes in the color. Rubbing fresh orange peels over your teeth whitens them as well as gives an instant shine. Though using citrus recipes offers bright teeth line, you need to exercise caution while using them. They can fade out your enamel and prolonged use can weaken your teeth as well as develop cavities.

     

          Wood ash

·         Using wood ash for brushing teeth is an age-old practice and you can still see people using it in villages now. The potassium hydroxide present in it acts as a whitening agent and costs you nothing as you can hoard it from the fireplace. You have to be careful about the kind of wood burnt for ash. Using hard wood ash is safe but use it scarcely as potassium hydroxide can damage your teeth if used in excess.

          Oil pulling

·         Oil pulling has to be done before you brush in the morning on an empty stomach and it is also one of the age-old practices. You can use the oil of your choice like coconut oil, sesame oil, olive oil, sunflower oil etc. Oil pulling has other health benefits if done regularly. Pour a small amount of oil into your mouth and held your chin upwards so that the oil reaches the molar teeth. Repeat this movement for 10-15 times and spit out the oil. When you do this see to that you do not swallow the oil has it accumulates all bacteria. After this, you can normally brush and when you do this two times a day you can expect quicker results.

          Strawberries

·         Use of strawberries in whitening the teeth was lately found. You can either apply the strawberry mash or rub the fruit pulp against teeth. As strawberries contain a mild acid, you should not brush the teeth immediately after its use. Excessive use also deteriorates your teeth and spoils ultimately.  

           
            Final words

Though home remedies use natural substances and seem inexpensive, they also accompany a word of warning. If you have tooth sensitivity and other health conditions, it is advisable to consult a dentist before you try any of the above remedies.

Best ways for Weight Loss

Several years ago I bought a book for my mother called the 150 Healthiest Foods on the Planet. Unfortunately, it did not have the effect on her that I had hoped for. However, after a while, I started to read it. In it, the author runs down 150 of what he considers to be the best foods for your body and it is hard to argue with his choices given the scientific studies and references he uses in the book.
However, this article is not a book review, it is about the knowledge I gained from it and how I put it to use. Shortly after reading through it, I begin to pick up some new things at the grocery and honestly, it was a lot of stuff I had never eaten in my life. Why the change?

Well, at some point in your life, you reach a point where you realize that you probably have fewer days ahead of you than you do behind you. That is a sobering thought but a useful one. It is never too late to do the right thing. That is advice for life on everything, not just eating right. And in my case, I decided it was time to start getting better nutrition in my body.

Still, there was the old problem I’d had all my life. I was a picky eater and not very fond of weird vegetables. Throughout my life I basically stuck to green beans, peas and black beans, with some occasional okra. That was about it.

However, after reading this book, I was determined to get some of the really good foods he referred to as super foods, or nutritional powerhouses, into my diet. I decided the best way to do it was to try to drink it rather than eat it.

I looked around online for a juicer but some of the reviews turned me off, even for some of the ones that were over a $100. I had owned a juicer 20 years ago and did that for a while, but it takes a lot of fruit and vegetables to get one large glass of juice. You end up spending a small fortune. And most of it was wasted as pulp that it spit out in a side container. I loved apple, orange and carrot juice, but it was too much money to continue for very long and it was a mess to clean up. So that experience actually set me back over a decade.

This time I decided I was just going to use a regular blender. I had seen ads for the Ninja and one called a Bullet but they seemed pricey so I opted for a basic $30 blender to see what I could get away with.

It turns out that just about everything you can imagine can be liquefied in a normal blender. There are things you can put in with it to help pulverize the fruits and vegetables like ice cubes or vitamins supplements. If you take any type of vitamin and it is one of those kinds that are almost as big as your nose, try juicing it. Trust me, it will work.

So I started out slow with some blueberries, bananas and about 2 cups of unsweetened almond milk. I added ice cubes while it was blending and it was delicious. That combination is as good as any shake you can buy in a restaurant, without the fat and calories.

Then I started to add more things such as kale, spinach, cherries, raspberries, kiwi, strawberries, carrots and flax seeds powder that I had ground up in my coffee bean grinder.
There was no exact measurements going on here, I was simply eyeballing it. I would grab a handful of kale and spinach, sometimes more and go with it. At times however, the shake would turn out a little too green for my taste. It’s not that it tasted bad, but I needed something to make it taste a little better so I could keep it going. There were times when I made shakes that were so bad that I just had to down it like I was funneling beer or doing a shot.  I was determined not to waste what I had just made no matter how earthy it tasted.

However, through trial and error, I came up with a daily shake with what I consider to be the maximum amount of benefits to your body, while still being tasty.

 

How to Make a Healthy Smoothie

I begin with a colander in the sink because I wash everything. I don’t care if it says triple washed on the bag of spinach, I’m washing it again. I don’t just wash it off under water either, I pick it up with my hands and scrub it between my fingers. I do the same thing with kale.

If you can, buy organic of everything, however, sometimes that is not possible because the supermarket does not carry it or you simply cannot afford it. I understand that completely. After all, a small plastic container of organic baby spinach is $6 where I live and I can go through that in a week. Not a lot of money, but that is just one ingredient I use.

Next, I wash the blueberries and any other fruits I am putting into the blender first. Then I add the almond milk to get things lubricated in the blender, then I put the ice in last on top. If you put the ice in first, then the blender will simply churn away on it first and there will be nothing left to help pulverize the other ingredients.

There are other ingredients that I use on a daily basis which I will list below.
After everything is the blender I turn it on and usually leave the room because I hate that noise. I let it run at least 2 minutes but it is not really necessary.  Afterwards if you follow my recipe below you will have a large glassful of nutritional goodness.

So here is what you need. Remember to wash everything that is washable first:

• Kale  (large handful)
• Spinach (large handful)
• Flax seed mill (about a half a cup)
• Chia seeds (about 2 tbsp)
• Goji Berries (pinch off a few)
• Amino acids supplements (L-lysine, L-ornithine, arginine, general multi vitamin)
• Dash of cinnamon
• Dash of turmeric
• Dash of cayenne pepper
• Unsweetened almond milk (1 cup)
• Blueberries (1 cup)
• Vanilla Whey Isolate Protein (1 scoop)
• Plain Greek Yogurt (1 tbsp)
• Ice cubes (5 or 6)

If I don’t have any fruit such as berries around the house, I will use a banana as a last resort. Bananas blend well and taste great, but they have some of the highest sugar content of any fruit so I use them sparingly. But keep that in perspective. Bananas aren’t bad, just not as good as other fruit choices. But it is better to eat a banana than a Snickers bar

 

Conclusion

This smoothie is very healthy and is low calorie. It is what I consider high volume food. You will feel very full after you drink it, some might even say a little bloated. However, it has less calories than a slice of cake but is packed with nutrition. Consider one of these smoothies as a meal replacement.
If you want to make it even lower in calories, skip the whey protein because that does have some sugar in it.
Occasionally I will pick up some kiwis, cherries, strawberries or mangos to add in to give it a different taste. However, be careful of how much fruit you add because it does have natural fructose in it and you do not want too much of that. I use the fruit to offset the green taste of the kale and spinach.
If the blender has trouble getting started, you may need to add a little bit of water to get it going but once it starts churning, all is good. The portions indicated above will fill over half of the blender meaning you will have enough for a large glass. If you do not want to drink it all at once, simple leave part of it in the blender and put it in the fridge. When you are ready to drink the rest of it, just drop it back on the blender motor and churn it for about 10 seconds and it is good to go.