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10 Ways to Make Your Coffee Healthy

July 10, 2019 by Power of Positivity

Ask any American you meet and you’ll likely find that they consider coffee an essential part of their diet. Not only does it keep us alert, but most of us have grown so accustomed to our favorite beverage that we can’t function without it. While it does have inherent health benefits, we can certainly go overboard with the number of additives we put in our morning cup of “Joe.”

How to Make Coffee for Health Benefits

Many of us drink at least one cup of this stuff a day, but often fail to consider how we can make or caffeine routines healthier. Looking to kick start your day with a boost of energy that is also good for you? Keep reading.

1. Take it Black

There’s a reason that some people drink their coffee black. While Starbucks makes a killing with all the milk, sugar, and syrups they pour into their drinks, the secret to a healthy cup of “Joe” is keeping it simple.

If you’d like to cut your calories, taking it black is your best bet. Without any extra additives, you’ll be enjoying it in its purest form; this ensures you take in less than 10 calories with every 8-ounce cup.

However, making the jump from your favorite drink to freshly brewed grounds might be a bit challenging if you’re used to ordering sweet drinks. The taste will be bitter at first, but your taste buds can learn to adapt to the flavor of this simple beverage.

2. Go for Almond Milk

If you can safely consume nut milk, almond milk should be your coffee’s best friend. This milk is your healthiest option when it comes to finding a dairy alternative for your coffee.

Compared to whole milk, almond milk will bring your daily fix to just under 100 calories for each serving.

Coffee lovers that aren’t used to drinking almond milk will find that though its consistency is a bit thinner, it tastes relatively similar to regular milk. If you’re looking to add some extra flavor to your drink, consider trying the different varieties of almond milk. However, keep in mind that most of the flavors aren’t sugar-free.

Some people that really latch on to drinking almond milk want to make their own. Doing this will definitely make your cup of java that much healthier. With some soaked almonds, filtered water, and a lot of patience, you’ll have your own almond milk.

3. Say “No” to Artificial Creamers

The word “artificial” shouldn’t be included in the same sentence as your creamer. Made with many artificial additives and a lot of sugar, these creamers are one of the worst things to include in your drink. Though you may not notice all these unhealthy additions as you drink your morning cuppa, your body certainly will.

The fake flavors that are part of so many creamers may smell like the real deal, but they certainly aren’t. Many of these creamers contain chemicals that are responsible for the flavor, as well as the shelf life of these products. Filled with mold inhibitors like dipotassium phosphate and sodium stearoyl lactylate, these creamers have little to no redeeming qualities about them.

If you are set on picking up a dairy-free creamer, do your best to avoid the generic brands. Do your research and find organic, unprocessed creamers that are made with your health in mind.

4. Brew Your Own Organic Drink

We understand your desire to run to your local cafe and grab your favorite beverage. It’s quick, easy, and tastes oh-so-good.

However, if you’re looking for a drink that is both convenient and healthy, you don’t have to go further than your own kitchen. Sure, you’ll have to press a few buttons and maybe even grind your own beans, but the reward is worth it.

When brewing your own coffee for health benefits, you know exactly what is going into your cup. While your favorite cafe may advertise its own drinks as being healthy and environmentally-friendly, there really is no way to know what exactly goes into their drinks.

Moreover, when you’re trying to cut back on the calories, going into your favorite local cafe may be too tempting. When you’re home with nothing but the machine and beans, it’s pretty difficult to pack on any extra calories.

Additionally, once you start brewing your own java, you’re in control of the beans that you use. With certified organic beans, you can trust that the beans are free of any harmful chemicals or pesticides.

5. Start Using Cinnamon

Cinnamon and coffee are one of the greatest duos of all time. This blend of flavors is heaven for your taste buds and is also an excellent way to boost the health benefits of your morning cuppa. If you miss the flavor of your favorite cafe’s signature drink, a sprinkling of cinnamon should help ease the pain.

According to experts, cinnamon can reduce any inflammation in the body. Moreover, adding cinnamon is also thought to improve the health of your heart and it has been known to help stabilize your body’s blood sugar.

As you spice up your cup of java with cinnamon, don’t go overboard. Certain adverse side effects can occur with too much cinnamon. Just a few dashes of this spice is all you need.

6. Embrace the Chocolaty Goodness

For some reason, when we think “healthy,” we automatically banish any fun foods from our minds. Thankfully, that doesn’t have to be the case with chocolate.

While chocolate can get a little too sweet at times, pairing the right type of chocolate with your drink will make getting caffeinated that much more exciting. When searching for the best chocolate to add to your cup, it’s best to go with dark chocolate or unsweetened cocoa. In moderation, these chocolaty additions have amazing health benefits.

Regularly consuming dark chocolate or unsweetened cocoa can help prevent cancer and balance your cholesterol. Similarly, the double whammy of caffeine and chocolate allows for increased productivity and quicker response rates.

In addition to the boost that chocolate gives caffeine, it can also help reduce any of caffeine’s negative effects. If you often feel jittery or anxious after consuming caffeine, the chocolate addition can help reduce these anxiety-inducing effects.

That’s good news for mocha lovers everywhere.

7. Experiment with a Bit of Butter

Bulletproof coffee is still a thing. This buttery trend, known to its fans as Bulletproof coffee, took off a few years ago.

You can concoct your own Bulletproof drink by adding grass-fed, unsalted butter to your cup of morning motivation. This crazy concoction will boost your energy, without any added cream or sugar.

Essentially, you’ll be making a latte with this Bulletproof method. All you need is the butter and an immersion blender to whip up your first batch.

In addition to being creamer-free, this Bulletproof recipe has been known to trigger weight loss through ketosis, stave off cravings, and boost cognitive function. This is due, in part, to the number of calories that are in the butter.

8. Don’t Drink Caffeine Before Eating Anything

Having your daily caffeinated beverage prior to eating anything may seem like a quick way to start the day, but in reality, it’s incredibly unhealthy.

Getting into the habit of guzzling down caffeine without anything in your stomach can damage your stomach’s lining and cause caffeine-related anxiety to increase dramatically.

Moreover, having a rush of caffeine on your empty stomach can force you to vomit and no one wants to begin their day that way. Though it may take a bit of extra effort, make sure to grab a bite before you start drinking your daily dose. This will help you stay healthy and alert throughout the rest of the day.

9. Get Into Golden Lattes

These golden lattes are all over Instagram and in the hippest cafes in your city. This bright yellow beverage is full of health benefits, thanks to its number one ingredient: turmeric.

The turmeric in golden lattes is what makes this drink so magical. This spice can boost your immunity as it is loaded with antioxidants. Similarly, the anti-inflammatory properties of turmeric help to fight joint pain and inflammation.

Golden lattes are also thought to increase your cognitive function. The ingredients in these lattes help to preserve your memory and even prevent you from developing Parkinson’s disease and Alzheimer’s.

In addition to turmeric, golden lattes often contain ginger and cinnamon, which have powerful antioxidant properties as well.

10. Consider Cold Brew

Cold brew may be the latest trend in our caffeine-crazy world, but there’s a reason so man people have jumped on the cold brew trend.

With cold brew, coarsely-ground beans are steeped in cold water for almost 24 hours. This process allows the cold brew to maintain a higher number of antioxidants than the traditionally brewed beverage. Once the grounds are filtered out, the concentrated concoction must be diluted before you can drink it.

Cold brew lovers point to the fact that cold brew is less acidic than the regular kind, which makes it easier on the stomach for anyone who deals with acid reflux.

This lack of acidity helps make the cold brew sweeter in comparison to its hotter counterpart. This natural sweetness almost eliminates the need for sugar or any other additives, dramatically reducing the number of calories in one cup of cold brew.

Final Thoughts on Coffee for Health Benefits

Though many of us turn to our favorite caffeinated beverage to help us wake up each morning, using coffee for health benefits can do so much more for us. Whether you are consuming black coffee, k cups, lattes, or any coffee-related products, it is important that you are aware that to really take advantage of the majority of its benefits, it’s best to keep it simple.

Don’t detract from your java’s wonderful health benefits by packing on the unnecessary calories and unhealthy additives. If you want to lead a healthier lifestyle drink the best k cup coffee and be sure to keep these 10 tips in mind.

21 Healthiest Low Carb Foods You’ll Love

July 10, 2019 by Power of Positivity

If you’re looking to maintain a low carb diet, you’ll want to be sure the foods you choose to eat offer you the most bang for your buck. You’ll want to find foods with minimal carbs per serving, but that also offer you other health benefits.

Having a list of healthy low carb foods is a great way to be sure you’re sticking with your diet in a healthy way.

Continue reading for 21 of the healthiest low carb foods you should include in your diet:

21 Low Carb Foods:

Quinoa

Quinoa has seen a sharp rise in popularity recently due to the focus on healthy, low carb foods. Due to its high amounts of fiber and protein, 5 grams and 8 grams respectively, quinoa is a great addition to any diet, low carb or not! With only 20 grams of carbs per cooked half cup serving, quinoa easily fits into most low carb diets!

Oatmeal

If there is one choice for carb source everyone should be including in their diet, it is oatmeal. Whether you go with old fashion rolled oats, or steel cut oats, oatmeal provides an incredibly healthy source of fiber, beta-glucan, and protein! A half-cup serving of prepared oatmeal contains roughly 27 grams of carbs. This is a bit higher than quinoa but is still easily added to most low carb diets.

Eggs

Eggs are an excellent low carb addition to anyone’s diet! They’re incredibly cheap and packed with 6 grams of protein, 5 grams of healthy fat, all with only 70 calories per serving! Eggs are also a great source of many vital nutrients including choline, lutein, and vitamin D. If eggs haven’t been a part of your low carb diet thus far, consider adding them!

Beef

Another great food to add to your low carb diet is beef. Beef, like most other meats, contains zero carbs! Beef is an amazing source of protein, but be sure you’re sticking with leaner cuts. As you may know, calorie amounts can vary greatly between different portions! A nice ribeye or porterhouse is tasty for sure, but these fattier cuts of beef are much higher in calories than leaner cuts. Look for sirloin, eye of round, or bottom round.

Hemp Seeds

Hemp seeds are a great low carb food. You can add them to almost anything in order to add a nice bit of crunchy texture and nutrients. In just a three-tablespoon serving, hemp seeds contain 9 grams of protein and 1 gram of fiber. At only 170 calories they serve as a healthy addition to any diet. They’re also a great source of important nutrients such as zinc, magnesium, and iron.

Soy

Soy is an excellent addition to a low carb diet. With a 3.5-ounce serving featuring only 2 grams of carbs and 10 grams of protein, it is hard to pass up! You have many different options available to you in order to add soy to your diet. Tofu, soymilk, and edamame all give you healthy options to consider.

Peanut Butter

Peanut butter is an amazingly tasty way to add some healthy fats to your diet while minimizing your carb intake. It’s a common misconception but peanuts are actually a type of legume, so they do contain some carbs (around 7 grams per serving). However, but they are chock full of protein and healthy fat, 7 grams and 17 grams respectively. When shopping for peanut butter, stick with a natural variety that doesn’t contain any added sugar.

Nuts

Nuts are one of the most nutrient dense foods you could add to your diet. They all contain large amounts of healthy fats and little carbs! Whether you choose to go with walnuts, almonds, pistachios, or macadamia nuts, adding these to your diet will ensure you get a healthy amount of satiating and beneficial fat in your diet. Most nuts contain anywhere from 2 to 4 grams of fiber and between 4 and 8 grams of carbs. This makes them an excellent choice for low carb foods.

Olives

Olives are super flavorful. This healthy food should be a part of everyone’s diet! What makes olive so great is their incredibly high percentage of beneficial monounsaturated fatty acids, which offer us an amazing variety of health benefits. In just a quarter cup serving of olives, healthy fats are found in abundance. At only 40 calories, they are hard to pass up!

Jerky

Jerky is a super convenient and healthy addition to anyone’s diet. If you’re looking to stick with a low-carb diet, jerky is a great option. It comes in a variety of different flavors and may be made from a whole host of different meats. Jerky is commonly found made from turkey, beef, chicken, bison, and even bear! A serving of jerky contains roughly 7 grams of protein and as few as 2 grams of carbs which make it an excellent option for low carb foods.

Hummus

Hummus is a super tasty and healthy spread that can be used to dip many different things. It also makes a great condiment for wraps and sandwiches. Its unique Mediterranean flavor is sure to please even the pickiest of eaters! Hummus is made from chickpeas, which are one of the healthiest legumes one could eat. So, if you hope to add a healthy carbohydrate to your low carb diet, add hummus to your short list!

Cauliflower

Cauliflower has become incredibly popular in recent years due to the rise in popularity of low carb diets such as the keto diet. Due to its mild flavor and great texture, it lends itself well to a variety of different cuisines. It also makes a great alternative to other fattier and carb-heavy foods such as chicken wings and pizza crust.

Berries

If you’re going to include any fruits or other sweet carbs in your low carb diet, make it berries! Compared to other fruits, they are quite low in sugar and high in fiber. Some great options for healthy, low carb berries include blackberries, blueberries, strawberries, and raspberries. A one cup serving of blueberries offers you a healthy and satiating way to add 21 grams of healthy carbs to your diet while reaping a plethora of health benefits from the other nutrients included.

Greek Yogurt

Though most dairy food options aren’t really low carb, Greek yogurt is! This super thick, strained, yogurt variety has very few carbs and is an excellent source of protein. In just one 6-ounce serving of plain Greek yogurt, you’ll get 17 grams of protein, with a good amount of calcium provided as well! Greek yogurt is only low carb if you opt for the plain varieties though. Most flavored options are loaded with added sugar, which negates any benefits you’re likely to gain.

Kefir

If you’re bent on keeping dairy in your low carb diet, another great option is kefir. Kefir isn’t quite as low carb as Greek yogurt, and typically has as much sugar as milk does, but is loaded with gut bolstering probiotics! It is also lactose-free, an excellent option for those who cannot usually consume dairy products. Kefir is a great source of protein, calcium, and also vitamin D!

Cottage Cheese

Another great dairy option to add to your low carb diet is cottage cheese! Cottage cheese contains even more protein than Greek yogurt, with a one-cup serving netting you 24 grams of muscle building protein! Cottage cheese is an excellent protein source that can be eaten both in savory or sweet preparations. This makes it a very versatile option among low carb foods.

Chicken

If you’re looking for an excellent source of protein, while keeping your carb intake low, chicken might well be your best option! It is one of the world’s most popular protein sources, and for good reason! Chicken contains a large amount of protein, with little fats when compared to other meats. It also is loaded with many other vitamins and nutrients which make it a great addition to any diet.

Pork

Pork is a great low carb food that features an abundant amount of protein! Different cuts offer you varying amounts of fats so be mindful of which option you choose. Cuts like bacon, pork belly, or ribs are very high in fat, which can be hard to fit into a low carb diet if weight loss is the goal.
Carbs: zero, but read the label and avoid bacon cured with sugar.

Salmon

If there is one fish you should be including in your diet, it is salmon! Salmon contains a great number of beneficial fats, namely omega-3 fatty acids. It is also very high in protein. Salmon is a tasty and healthy way to get many vital nutrients while keeping the carb count low.

Broccoli

Broccoli is probably one of the healthiest vegetables you could add to your diet and is incredibly low carb. It contains the vitamins K and C in large amounts and due to its high amount of fiber, it is very filling.

Read up on why broccoli, a naturally low-carb food, is so great for your body.

Avocado

Aside from the previously mentioned berries, avocado is probably your best bet if you’re looking to add more fruit to your diet. Avocado is unique among most other fruits in that it is very high in fat, where most other fruits are carb heavy.

Final Thoughts:

Sticking to a low carb diet is a great way to shed the weight off. When shopping for low carb foods, it’s important to look at the facts and choose options that offer you the most benefit. After reading through this list, you should be well on your way to maintaining a low carb diet that is both healthy, and satiating!

7 Best Essential Oils for a Sore Throat

July 9, 2019 by Power of Positivity

The winter months are upon us and that means cold and flu season. While there are many preventative steps you can take to try to prevent a cold it seems almost inevitable that someone in your family will catch a cold at some point in the next couple of months. This means a cough that will inevitably lead to a sore throat.

Over-the-counter medications may help to ease this problem. But what about those of us looking for a natural and more holistic sore throat remedy?

Here are the best essential oils for helping to ease the ache of a sore throat.

1. Peppermint Essential Oil

One of the most popular essential oils for use as a sore throat remedy is peppermint oil. That’s because it has antimicrobial aspects that affect oral pathogens which may cause colds and other illnesses. (1)

In addition to its antimicrobial properties, peppermint oil contains menthol which is an active ingredient in many cough drops and throat lozenges. Peppermint is also a decongestant and can help with sinus congestion when diffused into the air.

Suggested Use for Peppermint Essential Oil

Use an essential oil diffuser with peppermint oil to disperse it into your home. If you don’t have a diffuser, simply put a pot of water on the stove to simmer and add several drops of peppermint oil to the pot of water. On top of being a sore throat remedy inhaling the steam vapors can help relieve chest congestion as well.

Peppermint oil can also be used as a gargle to aid with pain relief. Drop a few drops into a glass of warm water, with or without salt, and gently gargle for up to a minute. Be sure to spit and rinse when you are done gargling.

Alternative Uses for Peppermint Oil

Peppermint oil is great for aromatherapy.
Use it as topical pain relief for aching muscles.
Gargle peppermint oil mixed with water to help with bad breath.

2. Eucalyptus Essential Oil

The oil from eucalyptus leaves has antibacterial qualities that can help boost the immune system and shorten the length of a cold. (2) Eucalyptus can also be found as a primary ingredient in many conventional cough and cold products to relieve congestion and has and has analgesic properties as well. (3) These benefits, combined with many others, makes eucalyptus an excellent essential oil to have in your cold-fighting arsenal.

Suggested Use for Eucalyptus Essential Oil

Because eucalyptus helps with congestion as well as throat soreness it is best to use this oil as an inhalant. It may be mixed with other oils and diffused to create a pleasantly scented mist to breathe or mixed in a pan of boiling water and inhaled through the mouth. You can also mix this with shea butter and coconut oil to make a chest rub to aid in congestion.

Alternative Uses for Eucalyptus Oil

Mix the oil in a spray bottle to use as a disinfecting cleanser.
Inhalation of eucalyptus oil can also help with asthma relief.
The pleasant smell of eucalyptus makes for excellent aromatherapy.

3. Thyme Essential Oil

This culinary herb can also be used as a common home remedy for a sore throat. The antimicrobial properties of thyme essential oil have been known to reduce harmful household pathogens which may weaken the immune system. (4) Not only is thyme essential oil used in all-natural household cleaners, but it can also be used to soothe muscle spasms caused by coughing which can be a source of your sore throat.

Suggested Use for Thyme Essential Oil

Mix thyme oil with a carrier oil to create a chest-rub to help relieve congestion and sore throat or add to a diffuser and allow the thyme oil to enter the air.

Alternative Uses for Thyme Oil

The disinfecting properties of thyme oil make it an excellent household cleaner.
Treat minor wounds and skin conditions by using thyme oil as an antiseptic.
Stimulate hair growth and ease dandruff by adding a few drops of thyme oil to your shampoo or conditioner.

4. Tea Tree Essential Oil

First brewed as a tea from leaves of the Melaleuca Alternifolia tree, giving it the name “Tea Tree”, the medicinal properties of this plant have been recognized for centuries. The antimicrobial and anti-inflammatory aspects of this essential oil not only help to reduce pain but help prevent the spread of harmful bacteria as well which can cut the time of your cold down significantly. (5) The pleasant aroma of tea tree oil is sure to add a calming effect and relax you as well.

Suggested Use for Tea Tree Essential Oil

Tea tree oil is best ingested as an inhalant with a hot water source. Either add a few drops to your hot water humidifier or add some to a pot of simmering water on the stove. It helps if you gently inhale the steam vapors as they rise from the source.

Tea tree oil can also be used as a topical antiseptic and analgesic. Mix with a carrier oil or use shea butter and coconut oil to create a salve to rub on your chest or around your nostrils.

Alternative Uses for Tea Tree Oil

The strong scent of tea tree oil makes it great for aromatherapy.
13 Toxic Things You Can Replace with Tea Tree Oil.
Tea tree oil works as an excellent insect repellant.

5. Lemon Essential Oil

Have you ever had a cup of tea with lemon to soothe your aching throat during a cold? The reason that remedy has been passed down is that the juice has astringent properties that help shrink your swollen throat tissues. Lemon essential oil also has antioxidant properties that can help to prevent or kill bacterial infection and viruses. (6)

Suggested Use for Lemon Essential Oil

While you can add lemon oil to your diffuser or a simmering pot of water, it also makes an excellent salve for congestion or ingested. The best way to ingest lemon oil is to put a few drops into some warm water with honey to ease your throat pain.

Alternative Uses for Lemon Oil

Use lemon essential oil as a wooden furniture polish.
Disinfect your kitchen and keep it smelling fresh by adding a few drops of lemon oil to your usual cleaner.
Add to your dishwasher detergent for spot-free dishes.

6. Clove Essential Oil

Clove oil has a natural analgesic aspect that helps soothe aches and pains and has also been shown to reduce the probability of getting the flu. (7) This makes clove essential oil one of the most suggested oils for use as a sore throat remedy as well as a remedy for other cold and flu symptoms.

Want to learn even more about essential oils?

Suggested Use for Clove Essential Oil

Add a couple drops of clove oil to an ounce of water and put into a small spray bottle for an all-natural throat spray. Because this oil is very potent it is best to start with smaller amounts until you find what works best for your body.

Alternative Uses for Clove Oil

Clove oil of the oldest natural remedies for indigestion and nausea.
To use as an anti-inflammatory add to a carrier oil like almond oil and rub into the affected area.
In small amounts, clove oil can be used as an effective method of treating toothache relief.

7. Hyssop Essential Oil

Although hyssop is a lesser-known essential oil it still packs a punch with its healing aspects. Like thyme, oil hyssop has antispasmodic properties which makes it useful for reducing a cough which leads to a sore throat. (8)

Suggested Use for Hyssop Essential Oil

Use as a cough syrup by thoroughly mixing one drop of hyssop oil with a tablespoon of honey and swallowing.

Alternative Uses for Hyssop Oil

Hyssop oil aids with digestion though you must dilute it before use.
Because it is good at soothing sore muscles hyssop oil works well as a massage and bath oil.
To help with acne or achieve firmer skin, use hyssop oil as a facial astringent or toner.

Final Thoughts on Dealing With a Sore Throat

When used properly and responsibly these seven different essential oils are sure to help soothe your throat from the aches and pains of a cold or flu. When combined with each other or even other essential oils there can be powerful added benefits.

Of course, it is a good idea to use preventative measures such as taking supplements for your immune system. However, when a cold cannot be avoided it is best to be prepared with as many all natural remedies for a sore throat as possible.

15 Exercises That Relieve Knee Pain Naturally

July 9, 2019 by Power of Positivity

More than 100 million Americans suffer from chronic pain, and knee pain is the second most popular form of chronic pain experienced by individuals. Nearly one-third of Americans are expected to experience pain in their knee at some point in their lives (1).

Knee pain is defined as pain that occurs as a result of tears in the cartilage or ligaments of your knee, and this pain is problematic for affected individuals because it restricts movement, eliminates strength, and prohibits muscle control. The symptoms that occur as a result of pain in your knee differ according to the severity of the accident that caused the pain.

Pain in your knee is classified as pain that happens to individuals who place too much weight onto the joint of their knee, and it can occur during various activities, including sports, auto accidents, traumatic events, or from falling.

Although this pain can be alleviated through physical therapy, the cost and inconvenience of accessing such treatment can be prohibitive for many. For those who find physical therapy out of reach, there are various other ways to relieve knee pain naturally. However, in some cases, when natural remedies and therapies aren’t sufficient, partial knee replacement surgery might be considered as an effective option for long-term relief.

15 Exercises that Relieve Knee Pain Naturally

1. Straight-leg Raises

This exercise is great for pain in your knee because it puts no strain on your joint. Straight-leg raises work the quadricep muscles in your legs, which are the muscles located in the front portion of your thigh.

How To

Lay on your back on a flat surface
Keep one leg straight and the other bent with its foot on the ground
Raise and lower the straight leg to the height of the bent knee
Repeat this process 15 times for 3 sets

2. Hamstring Curls

Hamstring muscles are located on the back of your thighs, and they’re the muscle associated with running fast. Working hamstrings can relieve knee pain because it brings tension to another part of your body. (2).

How To

Lay flat on your stomach on a flat surface
Slowly bring your heels to your butt and hold for 3 seconds
Extend your legs back out and repeat this process 15 times for 3 sets

3. Wall Squats

Wall squats relieve knee pains because they strengthen your hamstrings in addition to your quadriceps, which both have the ability to support your knee joint and prevent pain from occurring.

How To

Stand up straight with your back against a wall
Slowly bend your knees into a squatting position with your back pressed against the wall
Hold this position for a few seconds and then rest and repeat

4. Calf Raises

Calf raises have the ability to relieve knee pain because they work your calf muscles without putting a strain on your knees.

How To

Stand straight up while holding onto a sturdy object for balancing stability
Slowly raise and lower your heels
Repeat this process 15 times for 3 sets

5. Step-Ups

Step-ups not only strengthen the muscles that support your knee joint, but they also strengthen your back muscles, lowering your risk of back pain (3).

How To

Place one foot flat on a bench or platform
Step your other foot onto the platform, joining the other one and then being the opposing foot back onto the ground
Repeat this process 15 times for 4 or 5 sets

6. Side Leg Raises

Side leg raises provide many benefits for your knees because they can be done while laying down, and they don’t put any strain on your knees.

How To

Lay on one side of your body with your legs stacked on top of each other
Straighten the top leg and bend the bottom one behind you for stability
Raise and lower the top leg
Repeat this process 20 times and then switch sides and repeat

7. Leg Presses

Leg presses relieve knee pains by strengthening the joint muscles to be able to withstand more weight.

How To

Lay down in a leg press machine and adjust the back support to fit your back
Slowly push the plate away from you by straightening your legs
Bend your knees back down after straightening them
Repeat this process 15 times for 3 sets

8. Swimming

Swimming is classified as a low-impact activity and is great for relieving knee pain because it causes minimal impact on your bones. Some examples of swimming exercises that relieve knee pain are water aerobics and jogging in water (4).

9. Wall Hamstring Stretch

Stretching your hamstring muscles has the ability to alleviate your knee pains (5) because your hamstrings help your knee joint be able to withstand more weight.

How To

Lay down on your back and prop your leg up on a wall
Bring your leg closer towards your chest and feel the stretch down the back of your leg
Bounce your leg closer to your chest repeatedly
Hold each leg for 10 seconds and repeat for 5 rounds

10. Half Squats

Half squats are known for their ability to relieve knee pain because they work your knee muscles without straining them.

How To

Stand with feet should-width apart and arms in front of you
Band knees half-way and keep your back straight
Hold the position for 5 seconds and then straighten your legs back up
Repeat 15 times for 3 sets

11. One-leg Dip

One-leg dip exercise strengthens all of the muscles in your thighs and your buttocks, which provides great support for your knee joint (6).

How To

Stand with feet should-width apart
While you bend one leg half-way, raise the other and keep it straightened
Hold the position for 5 seconds and then repeat for 10 sets

12. Leg Stretches

Leg stretches are beneficial for your knee pains because they strengthen your quadricep muscles, which is a supporting muscle of the knee joint.

How To

Sit on the floor with your legs straight in front of you and your arms at your sides
Slowly bend one knee until the muscle is stretched
Hold the position for 5 seconds and extend your leg back out
Repeat this process by alternating legs for 20 times each leg

13. Walking

Walking is a low-impact activity that has the ability to eliminate knee pains because it strengthens both your muscles and your bones. Because of this, walking can strengthen the muscles around your knee joint as well as the bones located in your knee joint. For effective results, gradually increase the pace and distance of your walking exercise.

Type A personality? Learn what workouts best suit your competitive spirit.

14. Calf Stretch

Calf stretches are beneficial for pain in your knee because when your calves are tight, they put pressure on the back of your knees. And this pressure can contribute to and even worsen knee pains. So stretching your calves can not only relieve knee pain, but it can also prevent it from occuring in the future.

How To

Stand with your body facing the wall and with one leg in front of the other
Push your hands against the wall, bending the leg that’s in front of you, while keeping the back one straight
Bend the front leg until the calf on the back leg is stretched and hold this position for 5 seconds
Switch legs and repeat the process over

15. Quad Stretch

Quadricep stretches are beneficial in relieving pain in your knee because when your quads are tight, then that creates tension on your knee caps and contributes to knee pain. To relieve the knee pain and remove the tension on your kneecap, stretch out the quadricep muscle.

How To

Lay on one side of your body and keep your bottom leg extended straight out
Bend the top leg’s knee so that your heel is close to touching your buttocks
Keep your hips stable and hold this position for 5 seconds
Switch sides and repeat this process on each leg alternatively for 10 reps

Overall, knee pains can be caused by various instances and are popularly treated with physical therapy or pain medications. But these exercises are commonly included in physical therapy that you pay for in treatment centers, and they’re free for you to do anywhere at any time.

Ultimately, you should engage in natural exercises to relieve knee pains because it not only strengthens your knee joint, but it also prevents the pain from occurring in the future.

To further avoid future knee pain, engaging in these exercises every day can be beneficial in addition to warming up before you exercise. Additionally, you should avoid any high-impact activities, such as running, jumping, or plyometrics. Warming up your body can help prepare it for the workout and may even boost your results in relieving your knee pain (6).

https://www.youtube.com/watch?v=yG-G9_LOkLA

10 Reasons People Don’t Lose Water Weight (and How to Lose It)

July 9, 2019 by Power of Positivity

The human body is made up of between 50 and 60 percent water. When this percentage exceeds this range, it’s called “water weight.”

Water weight is extremely common and is, more often than not, no cause for concern. Water weight can, however, feel uncomfortable and unwelcome while causing or worsening symptoms such as bloating or puffiness.

In this article, we’re going to talk about more about water weight and how to lose it. We’ll also get into some really interesting facts about H2O. Let’s do this!

If we’re honest, most will agree that water is one of those things we don’t think too much about until we’re thirsty. (Hey, we’re surrounded by the stuff!) But here are some fascinating facts about water that you may not know:

H2O: Interesting Factoids

We’ve already mentioned that water makes up as much as 60 percent of a person’s total weight. Here are some other interesting facts about water:

We can live for about a month without food, but only one week without water.
Our brain is made up of 75 percent water (which happens to be the same percentage of H2O in a tree!)
The Earth contains “the same amount” of water now as when the Earth came into existence.
99 percent of the Earth’s water is undrinkable. 97 percent is salt water, and the other 2 percent makes up glaciers and ice caps.
The average water usage per home in the U.S. is 50 gallons.
Ice is lighter than water, which allows it to float. Why is it lighter? H2O expands by about 9 percent when frozen.
The amount of water on the Earth’s surface is the same as when the Earth was first formed. (EPA: “The water from your faucet could contain molecules that dinosaurs drank.)
While many of us take it for granted, there are currently 780 million people without access to a water source.

Water in the Human Body

Water is, without a doubt, the most essential substance on Earth. All living beings, human and non-human, require water to function. So why is it that 80 percent of us report not drinking enough? Maybe we simply need to be reminded as to the critical nature of water. Lucky day! Here are ten everyday functions that water performs.

Without water, we’d die.

Pretty straightforward, eh? But ask yourself this question: if the lack of water will incite the dying process, what do you think happens when we’re chronically under-hydrated? Nothing good.

Water keeps weight in check.

Yes, this article is about shedding water weight, but that doesn’t mean you should be ignorant of another “benny” of drinking the clear stuff: weight loss. The body is actually quite bad at distinguishing between hunger and thirst. Therefore, drinking more H2O may be just what the body needs. Moreover, water is critical for the functioning of the metabolic system – and we all how important that is to weight loss!

Water boosts mood.

In a 30-person study published in the journal Perceptual and Motor Skills, college athletes assigned to a “dehydration group” tested for “negative mood, including fatigue and confusion,” compared to the other research groups. Do we really need a study to tell us that water – or the lack of – influences how we feel? We shouldn’t, but there ya go!

Water enhances physical performance.

Whether you’re a gym rat or a couch surfer, increasing water intake improves muscle tissue performance. If you’re in the latter group, you’ll probably notice these benefits a “tad” less often.

Water lubricates our joints.

H2O works to keep our bone cartilage flexible and soft. Glucosamine, a popular nutritional supplement among the elderly and physically active, works to reduce joint pain by increasing the tissues’ absorption of water.

Water prevents cancer.

Multiple studies show that proper hydration is linked to a lower risk of various cancer types, including the bladder, breast, and colon. Experts hypothesize that dehydration interferes with the cells’ ability to remove waste, including carcinogens, as the reason for this link.

Water improves skin appearance

What is the largest organ of the body? The skin. Proper water consumption is critical to skin cell development, growth, and health. Appearance-wise, water (and sweat) is the skin’s source of moisture; and regular consumption of water is the best way to keep your skin looking healthy and youthful.

Water carries oxygen to the body

The blood is made up of about 90 percent water. One of the critical things that blood does is deliver the oxygen contained in H2O to every square inch of the body. The high water concentration in blood is also crucial for regulating blood pressure.

Water safeguards the kidneys

Our kidneys perform some of the most crucial functions in the body. They clean the blood, process waste to be passed as urine, and help maintain the body’s overall fluid balance.

Water supports the digestive system

Actually, water makes digestion possible. Without water, there is no saliva, no lubrication of the esophagus, no dissolution of food, and so on. It makes sense, then, that inadequate water intake can lead to digestive problems like constipation, heartburn, and stomach ulcers.

What is Water Weight?

As mentioned, the human body is made up of between 50 and 60 percent water. Any time that this ratio is exceeded, the body accumulates “water weight.” Water weight is extremely common and is, more often than not, no cause for concern.

Water weight can, however, feel uncomfortable and unwelcome while causing or worsening symptoms such as bloating or puffiness. Water weight that causes severe complications is referred to as edema in the medical community.

10 Reasons Why People Don’t Lose Water Weight (and How to Lose It)

Here are 10 reasons why people don’t lose water weight, followed by actionable steps for reducing this weight.

1. You’re going heavy on the salt

Too much sodium throws our fluid balance out of whack. As mentioned, our blood is mostly water – about 90 percent. When much sodium can accumulates in the blood, it demands additional water sources from other areas of the body to compensate.

How to Lose it: You won’t get any “cut out the salt” advice here. The truth is that sodium plays critical roles in the absorption of nutrients, maintenance of cognition function, and in the working of the nerves and muscles. The American Heart Association (AHA) recommends an “ideal limit” of “no more than 1,500 milligrams (mg) per day for most adults.”

2. Too many carbs

Refined carbohydrates (e.g., bread, white rice, flour, etc.) effectively turn into sugar when digested by converting into glycogen. This glycogen is then stored in the muscle which, says experts, causes the body to hold onto about three times as much water.

How to Lose it: Reduce your refined carb intake and eat more fruits and vegetables. Stay away from food items like doughnuts, bagels, white bread, flour, and sugary stuff.

3. Too much sitting

A sedentary lifestyle, which includes office jobs that require little movement, contributes to retaining water. Physical activity is needed for proper blood circulation, the lack of which can cause fluid to accumulate in the lower extremities – a telltale sign of water retention.

How to lose it: Get moving. Even light exercise such as a leisurely walk can make all the difference. Commit to getting at least half an hour of exercise daily.

4. Too little potassium

Potassium is a vital nutrient for promoting and maintaining fluid balance. Per a study out of Northwestern University, potassium also works to counteract the water misappropriation qualities of sodium in the blood.

How to lose it: Eat the recommended daily intake (RDI) of potassium, which is 4,700 mg. Foods rich in the nutrients include avocados, bananas, spinach, and tomatoes.

5. Not enough fiber

Fiber is an essential component of a properly functioning digestive system. Relatedly, an important part of shedding excess water weight is healthy digestion.

How to lose it: Eat the RDI for fiber – 25 mg for women and 38 mg for men. Foods high in fiber include fruit, grains, legumes, and vegetables.

6. Not enough water

This one makes sense when you consider that the body will hold onto water when we’re not ingesting enough – a survival mechanism of the body. Therefore, regular and consistent water intake is an integrated part of maintaining proper fluid balance.

How to lose it: The National Academics of Sciences, Engineering, and Medicine find that an adequate daily intake of water is 15.5 cups (120 ounces) for men and 11.5 cups (92 ounces) for women.

7. It’s about “that time.”

The menstrual cycle (period) requires a surge of hormones that cause the female body to retain more water. It’s not unusual for women to gain up to ten pounds of water weight in the week leading up to their period.

How to lose it: Not much can be done here, as water retention is a natural part of the pre-menstruation process. However, abstaining from things like salty foods, alcohol, and too much caffeine, along with proper hydration, can help.

8. Too much booze

Alcohol is a major diuretic, causing water retention levels to rise. Certain specialty drinks that contain things like juice, soda, etc. contain added sugar – a refined carbohydrate – as well. Many beers also contain high amounts of carbs.

How to lose it: Simple. Stay away from the booze and beer. If you must drink, choose a light beer or drink a glass of water for every serving of alcohol.

9. Too much junk food

Junk food includes any food that is not home-cooked. Fast food is the main culprit, along with easy grab-and-g0 items like candy bars. Yes, this includes many – if not most – bagged, boxed, and frozen food items in the market.

How to lose it: Again, stay away from it. Abstaining from all junk food requires a bit of discipline and knowledge, but it’s certainly possible. Learn how to cook at least a couple of meals at home.

10. An underlying condition

Edema is swelling caused by an overconcentration of water within the body’s tissues. The most commonly affected areas are the ankles, arms, feet, hands, and legs. Edema is often the result of medication, pregnancy, or an undiagnosed medical condition such as cirrhosis of the liver, congestive heart failure, and kidney disease. Symptoms of edema often include difficulty breathing, chest pain, and shortness of breath.

How to lose it: If water retention does not go away, see a doctor. Many health conditions can be treated if found out in the earlier stages. Make sure to see a physician at least once per year for a routine physical examination.

50 High Protein Vegetables That Make You Lose Weight Faster

July 9, 2019 by Power of Positivity

Many people eat vegetables for their high vitamin and nutrient content. However, they don’t always consider the nutritional value of these plant foods. Some vegetables contain significant levels of protein that aid fat loss and maintain or build muscle mass.

It is well known that a diet rich in vegetable foods is great for weight control. This is because high protein vegetables can be a great way to boost the metabolism.

There are many ways to reach an adequate protein intake without consuming meat. These high protein vegetables offer significant levels of protein and nutrients. Therefore, they help keep your body strong.

50 high protein vegetables for weight loss

1. Green Peas

These vegetables contain a high antioxidant content in addition to containing high levels of pea protein. Studies have shown that pea protein controls hunger by limiting cravings and increasing satiety. Thus, the appetite control can jumpstart your weight loss.

2. Broccoli

This green veggie certainly packs a nutrient punch. Broccoli is considered a complex carbohydrate. That results from the high levels of fiber, protein, and other detoxifying compounds. Because of its high water content, it also fills up a decent amount of space in your stomach.

3. Brussels Sprouts

Brussels Sprouts are a cruciferous vegetable that has positive effects on oxidative stress. Indeed, one cup of these powerhouse veggies contains almost 6 grams of protein.

4. Spinach

Spinach actually has more protein per calorie than beef does. Every 100 calories of spinach delivers 12 grams of protein. On the other hand, every 100 calories of beef consumed contains 10 grams of protein.

5. Kale

This anti-inflammatory vegetable has an impressive amount of polyphenols to prevent free radical damage. Also, don’t overlook its protein content! Because of its comprehensive health benefits, kale is considered a superfood.

6. Artichokes

One cup of cooked artichokes contains 10% of your Daily Value of protein. The type of soluble fiber found in artichokes has also been shown to reduce or prevent the accumulation of body fat. Therefore, high protein vegetables like artichokes may also help to lower cholesterol.

7. Asparagus

Asparagus is an amazing source of fat-trapping fiber. The fiber in asparagus also helps with weight loss. Also, asparagus’s combination of protein and fiber content make it one of the top high protein vegetables for weight loss.

8. Collard Greens

This fat fighting food is amazing in that it keeps you continually burning calories long after a workout. Their low glycemic index also helps the body to maintain a healthy weight. In fact, one cup contains approximately five grams of protein.

9. Sweet Potatoes

A root vegetable, the sweet potato is a healthy starch which is great for boosting the metabolism and thus contributing to weight loss.

10. Cauliflower

Just 1/5 of a cooked head of cauliflower has 5% of the recommended daily value for protein. Additionally, low carbohydrate and low caloric content make it exceptionally suitable for weight loss.

11. Bok Choy

This nutrient-dense veggie is full of vitamins and minerals. Plus, it delivers protein for added benefits. It may help with weight loss by encouraging the development of muscle mass and bones.

12. Pumpkin

This gourd naturally suppresses the appetite because its protein and carbohydrate levels are higher than its levels of sugar. Of course, this fat-burner can be used in a variety of recipes from pancakes and muffins to soups and salads.

13. Celery

Some might be surprised to hear that celery contains any protein at all. However, it certainly does! This underestimated vegetable has been shown to reduce levels of accumulated fat within the liver. It has a unique ability to regulate one’s lipid metabolism.

14. Green Cabbage

Along with protein, cabbage contains other nutrients to help aid weight loss such as Vitamins A, B1, and B6. Another advantage is that these also support the metabolism.

15. Corn

There has been much debate over whether or not corn is healthy. However, organic unprocessed corn has nutritional benefits that contribute to weight loss. Besides that, one ear of corn provides a whopping 5 grams of protein.

And, its complex carbohydrates boost the metabolism and keep blood sugar levels steady.

16. Beets

The fiber and protein in beets help to increase satiety and regulate energy.

17. Dandelion Greens

Dandelion greens can help you detox as you lose weight, and your metabolism soars. They do this by increasing bile production within the body.

18. Banana Peppers

These heart-healthy veggies contain protein, fiber, and fat. Of course, this can help reduce inflammation.

19. Zucchini

Low in calories, each serving of zucchini contains about 2 grams of protein.

20. Okra

Okra is a night-shade vegetable. It is loaded with high-quality protein and is one of the top protein vegetables.

21. Fava Beans

These are high in iron. Iron boosts the metabolism if consumed in safe quantities. They have seven grams of lean protein in each serving.

22. Butternut Squash

One serving contains over 4 grams of the recommended daily intake of Vitamin A and 1.8 grams of protein.

23. Spaghetti Squash

Use this squash instead of pasta during your next dinner for some healthy plant-based protein.

24. Arugula

This leafy green is low-calorie and immune boosting. Not only that, it has some protein to keep your body functioning optimally.

25. Bell Pepper

Bell peppers are low calorie and help with weight loss in that way. Try a stuffed pepper recipe for dinner.

26. Garlic

This potent immune-booster stabilizes blood sugar and ramps up the metabolism.

27. Onions

A natural antibiotic, one cup of raw onions contains an impressive 2 grams of protein.

28. Mizuna

Mizuna is a superstar super-green which has a plethora of minerals and not a lot of calories.

29. Alfalfa Sprouts

These lower blood glucose levels and have 4 grams of protein for every 100-gram serving.

30. Turnips

Turnips are great for your waistline because they have plenty of fiber, nutrients, and protein.

31. Fennel

The bulk of fennel increases satiety and enhances weight loss.

32. Leeks

One serving of leeks contains almost 2 grams of protein. Their dietary fiber has a positive effect on metabolic health.

33. Swiss Chard

Swiss chard abounds with vitamin K. One serving also contains 3 grams of protein.

34. Broccoli Sprouts

These are cancer-fighting metabolic boosters. Another benefit is that they detoxify the body. Don’t forget that they make a wonderful addition to any salad.

35. Mung Bean Sprouts

These make a great addition to any stir-fry. They contain a decent amount of zinc, which help the function of the immune system. One cup cooked contains 2.5 grams of protein.

36. Heart of Palm

This vegetable can serve as a high-protein meat substitute. It is harvested from the inside of certain palm trees. Studies have indicated its effectiveness in the reduction of ghrelin, a hunger hormone.

37. Delicata Squash

One cup contains almost 2 grams of protein. Additionally, this squash can be enjoyed in a variety of ways. Try roasting it or baking it with meats.

38. Green Beans

These cancer-fighters contain about 2 grams of protein per serving.

39. Mustard Greens

These delicious greens abound with nutrients. In addition, they boost weight loss and lower cholesterol.

40. Parsnips

Parsnips aid weight loss by boosting digestive health. Because each serving contains almost 2 grams of protein, they are a good option for plant-based diets.

41. Red Cabbage

More nutrient-dense than green cabbage, red cabbage packs a nutritional punch. It contains unique proteins called anthocyanins. One serving contains 28 calories and 1 gram of protein.

42. Purple Potatoes

These healthy carbs are full of fiber, phytonutrients, antioxidants, and protein.

Find out how sweet potatoes can help support your weight loss efforts.

43. Rhubarb

Rhubarb is a brain-boosting anti-inflammatory. Also, add it to your diet for a metabolism boost.

44. Raddichio

This vegetable kills parasites while helping you lose fat. Use it in a salad.

45. Rutabaga

Rutabaga is great in a stew. These aid the metabolism and also improve digestion.

46. Shallot

This root vegetable fights obesity by reducing fat cell growth.

47. Watercress

Watercress is anti-inflammatory. It helps weight loss and lowers blood pressure.

48. Kelp

This sea vegetable has unique fat-burning abilities. Its protein reduces fat tissue.

49. Wakame

This seaweed promotes the death of fat cells. Better yet, it contains 3 grams of protein per serving.

50. Carrot

Another popular root vegetable, the carrot is the final entry on our list of high protein vegetables. They ease digestion and 1 cup contains almost 1 gram of protein.

Final Thoughts on High Protein Vegetables for Weight Loss

So one does not need to get all their protein from meat. Indeed, vegetables can provide protein as well. Protein is necessary as a deficiency may cause unwanted side effects.

Protein rich vegetables are nutrient dense and contain adequate amounts of protein that help the body repair and heal itself. Additionally, plant sources of protein may contain anti-inflammatory compounds. Indeed, they may play a role in preventing chronic disease. So if you are looking to incorporate more high protein vegetables for weight loss into your diet, consider the entries on our top 50 list of high protein vegetables.

https://www.youtube.com/watch?v=yG-G9_LOkLA

10 Non-Diet Foods That Help You Lose Weight

July 9, 2019 by Power of Positivity

In this article, we will discuss ten foods that aren’t always discussed in the context of a diet. Nevertheless, these ten non-diet foods can help you lose weight fast. Here they are, in no particular order:

10 “Non-Diet” Foods That Help You Lose Weight

Yogurt

In a study published in the New England Journal of Medicine, researchers divided 120,877 healthy, non-obese American men and women into three cohorts with follow-up periods of 20 years each. The ultimate objective of the study was to record how common food items impacted weight gain (or loss.)

The research team found that the participants gained, on average, 3.3 pounds per four-year period. The food item that correlated the highest with weight gain? Potato chips, with a four-year weight change (gain) of 1.69 pounds. Weight loss? Yogurt, with a four-year weight change average of -0.82 pounds. Yogurt even beat out fruits, which came in at -0.49 pounds.

Berries

In a 2016 cohort study published by the British Medical Journal, a research team from Harvard University examined the effect of flavonoid subclasses on weight change over time. A total of 124,086 men and women took part in the study.

The team discovered that the flavonoid subclass anthocyanins caused the most weight loss of all six subclasses included in the study. Anthocyanin consumption increased weight loss at a rate of 27 percent higher than the next class of flavonoids (flavonoid polymers.)

High concentrations of anthocyanins are commonly found in many berries, including blackberries, blueberries, and cranberries. They can also be found in cherries, eggplant, grape juice, plums, prunes, raisins, red apples, red beans, red beets, red cabbage, red or purple grapes, red onions, red pears, red wine, and strawberries.

Cauliflower

Steamed cauliflower tastes really good with the right dish. It also turns out that cauliflower is a terrific food for weight loss.

In a 133,468-person cohort study published in the Public Library of Science (PLOS), researchers examined the connection between certain fruits and vegetables and total weight change after four years. After ruling out the other aspects of diet, exercise, and lifestyle factors, researchers found that cauliflower was among the fruits and vegetables most strongly correlated with weight loss.

Not all vegetables like cauliflower were linked to weight loss, however. A higher intake of “starchy vegetables” like corn, peas, and potatoes was correlated with weight gain.

Chickpeas

An annual Asian plant of the pea family, protein- and fiber-rich chickpeas can be a weight loss plan’s savior. Multiple studies find that eating chickpeas lowers food consumption and increases satiation (feelings of fullness).

In a 21-study analysis published in The American Journal of Clinical Nutrition, researchers find that “non-oil seeds [dietary pulses] of legumes such as beans, lentils, chickpeas, and dry peas led to a “significant weight reduction” in diets that include dietary pulses. Additional findings point to chickpeas potentially reducing body fat percentage.

Chickpeas are arguably the lentil most conducive to weight loss due to their unique combination of high protein and fiber. Chickpeas also have a lower glycemic index (how much food increases blood sugar levels) than black beans, lentils, navy beans, and soybeans.

Grapefruit

First, the so-called “Grapefruit Diet” – an extreme, low-carb diet requiring a side of grapefruit at each meal – is not a good idea. So why mention it? Because the recent fad diet craze has gotten out of control to the point where any idiot with access to a computer and enough literacy to read nutrition information can come up with a fad diet. Nevermind that such diets often starve the body of the minimum number of calories and vital nutrients. Bottom line: Fad diets aren’t a good idea, and that includes this one.

As far as grapefruit is concerned, it is a fruit that may help with weight loss. In a 2006 study published in the Journal of Medicinal Food, obese patients given half of a fresh grapefruit before each meal for 12 weeks lost, on average, 1.6 kilograms (3.52 pounds), while the placebo group lost just 0.3 kilograms (0.66 pounds).

Perhaps you don’t fancy yourself a grapefruit person. Well, individuals who took grapefruit capsules – a more tolerable option for some – with seven ounces of apple juice per meal still lost 1.1 kilograms (2.42 pounds)!

Oats

Oats like those found in oatmeal can be a great addition to a dieter’s cupboard. Not only are oats low-calorie, but they’re also packed with healthy fiber and protein to keep you feeling full.

One cup of oatmeal, for example, contains just 150 calories while packing six grams of protein and four grams of fiber. Besides keeping those hunger pangs at bay, fiber is also critical to maintaining a healthy gastrointestinal (GI) tract. The soluble fiber in protein may also decrease LDL (“bad cholesterol”) levels by up to 15 percent.

It’s important to note the difference between whole oats, instant oats, and the “insta-oats” trying to pass as a healthy breakfast option. Concerning the latter, Quaker produces multiple varieties of instant oatmeal saturated with sugar and stripped of nutrition.

Tofu/Soy

Who else was wondering how tofu was made? Turns out that the stuff is soybeans that are submerged in water, cooked, and mashed into a liquid form. The liquid soybean expands into tofu using a thickening substance called a coagulant.

Anyways, if the research is right, tofu (and soybeans in general) may just be one of – if not the – best foods for weight loss. In the above-mentioned study published in PLOS, individuals who ate tofu recorded the most lost pounds. Tofu was compared against several other fruits and vegetables – and none of the others even came close.

What could tofu’s awesome weight loss powers? Probably its high protein, low carbohydrate, low salt, and low-calorie content. A one-half cup of firm tofu has just 63 calories, 1.3 grams (g) of non-fiber carbohydrates, 18 milligrams (mg) of sodium, and a whopping seven grams of protein!

Water

Okay, so water isn’t a food – it’s just that important. But, we wouldn’t think that so many would neglect the H2O for something so important. Here’s the bottom line: if you’re trying to lose weight, you must – absolutely must – drink water.

Why is water so critical to weight loss? It boosts metabolism, keeps you feeling full, eliminates waste, substitutes for caloric beverages, and helps keep the body active – among other things.

In a study published in the journal Annals of Family Medicine, researchers used a nationally representative sample of 9,528 people to evaluate the relationship between water intake, body mass index (BMI), and rates of obesity. Per the academicians: “We found a significant [writer’s emphasis] association between elevated BMI and (obesity)…”

Walnuts

One of the biggest nutritional myths ever concocted is that dietary fat is bad for health. Not true. In fact, the right kind of fat is great for keeping you full and your body humming along. Walnuts – along with almonds, cashews, and pecans – are an excellent example of this fact.

In a 2016 study published in The Journal of the American Heart Association, researchers from the University of California at San Diego found that women who ate a “walnut-rich, higher fat” diet tested for higher “healthy” cholesterol (HDL) levels and lower body fat than the other two diet groups.

Besides promoting weight loss, studies show walnuts may also boost cognition – a class of cognitive abilities that includes attention, decision-making, learning, problem-solving, reasoning, and verbal abilities. Moreover, nuts may counteract age-related cognitive decline. According to research, nut types best for cognition are walnuts, almonds, and hazelnuts.

Wild Rice

Most white rice lovers face an internal conflict sooner or later. The starchy rice, often packaged with delicious Chinese food (making things harder!), has a high glycemic index. It is also digested very quickly. Thus, the body uses it in a way that’s similar to refined sugar. In other words, it can accelerate the storage of fat and, you guessed it, accelerate weight gain.

Wild rice, on the other hand, causes no such problems. A whole grain with a very low glycemic index, wild rice is also packed with appetite-suppressing fiber.

In a 2008 study published in The American Journal of Clinical Nutrition, researchers found a link between the incorporation of whole grains into a low-calorie diet and faster weight loss. Moreover, the research team concludes that wild rice also lowers the risk of cardiovascular disease by improving the risk factors associated with the condition.

25 Life Thoughts from Everyday People (That Will Change Your Life)

July 9, 2019 by Power of Positivity

We often look to teachers, gurus, and others when we need a dose of wisdom. But much of what we need to understand about life thoughts can be found in the minds of people all around us. The problem? Well, not many people (pretty much no one) feels comfortable going up to a complete stranger, never mind asking said stranger about their life thoughts.

Oftentimes, the wisest people are not always public figures. Many wise individuals shy away from attention save for the most vocal, such as Tony Robbins; or religious and spiritual leaders, such as Pope Francis or the Dalai Lama.

Now, this isn’t to say that these folks don’t have good thoughts. The Dalai Lama, for instance, is both exceptionally wise and extremely intelligent. But, if we’re being honest, people like the Dalai Lama are on a different, well, plane than most. (That’s what happens when you meditate every day, hours a day, your entire life!)

Life Thoughts from Everyday People

Sometimes you don’t need a lecture or discourse, but rather words of encouragement from “everyday” people like us. Such people give us hope and can even change our thinking – and, sometimes, our lives.

Hence, the rationale for this article. Here we’re going to be discussing 25 wise and penetrating thoughts from everyday people like you and me. Read these words slowly and carefully, perhaps more than once.

Here are 25 thoughts from everyday people that may just change your life! (To keep things organized, we’ll first mention the idea or topic of the quote.) All of the quotes are posted on the social site Reddit – and are thus in the public domain.

1. Courage

“I was 13 years old, trying to teach my 6-year-old sister how to dive into a swimming pool. It was taking quite a while as my sister was really nervous about it. Nearby, there was a woman, about 75 years old, slowly swimming laps … she swam over to us when I was really putting the pressure on … my sister was shouting, “but I’m afraid!! I’m so afraid!!” The old woman looked at my sister, raised her first defiantly in the air and said, “So be afraid! And then do it anyway!

– loubird12500

2. Dogs

“Don’t be a d*ck to your dog. He’s a few years of your life, but you are all of his.”

– kwyjiboe

3. Death of a Mother

“My mom was dying. A friend told me ‘you have your whole life to freak out about this – don’t do it in front of her.’”

– DiffidentDissident

4. Public embarrassment

“Think of a time you were embarrassed, easy right? Now think of a time someone else was embarrassed. It’s a lot harder to do isn’t it? I don’t really worry about being embarrassed anymore if no one but I will remember it!”

– Bmonroet

5. Life thoughts on unspoken love

“A friend of the family’s five-year-old died in a freak accident … The family was in piece[s], and the father undeservedly blame[d] himself … I remember telling my dad, a stoic man who has only said he loves me maybe [three] times in his life, that this is the reason that I don’t know if I want children … His response was: Even one minute with you in my life is worth whatever pain I would feel if you had died.”

– AnthraxyWaxy

6. Perspective

“When I was 38 I contemplated beginning a two-year Associates Degree in Radiography … I said ‘I’m too old to start that. I’ll be 40 when I get my degree.’ My friend said, ‘If don’t do it, you’ll still be 40, but without the degree.’”

– luckyhenry

7. Fix yourself first

“When I was young … having what I thought was a serious relationship talk with my (significant other), I told her that I just wanted to find the right person. Without missing a beat she said, ‘Everybody is looking for the right person and nobody is trying to be the right person.’”

– faelsoss

8. Be better than them

“After getting rejected by a bunch of colleges in the same week, my dad (who is a writer) said, ‘I was rejected by Stanford three times, and now my books are in their library. You’ve got to be better than them.’”

– cranberry_hasselhoff

9. Life thoughts on proactiveness

“Next year, you’ll wish you had started today.”

– trytryagainn

10. No regrets

“(I’d) rather live a life of ‘oh wells’ than ‘what ifs?’”

– munnyfish

11. Not-so-subtle change

(While this is a quote of a quote, it is nonetheless impactful.)

“Isn’t it funny how day by day nothing changes but, when we look back everything is different …” – C.S. Lewis

– eDgAR

12. Real living

“We’re all tired, we all just want to sit on our couch in front of our TV’s. But that’s not living, man.”

– thedankbank1021

13. Adversity

“There is no harder, only hard.”

– doorway_born

14. Life thoughts on gratitude

“My dad once gave me and my brother each a dollar out of nowhere. I scoffed and said, ‘Dad it’s just a dollar, you keep it.’ He got really mad and said, ‘Never try to give anything back that someone gives you. It could be all they have to give and a huge sacrifice to them.’”

– zucchiniboat

15. Life thoughts on depression

“Depression presents itself in the guise of rational thought.”

-Doctor_Reflecto

16. Life before death

(Said by the author’s grandfather, who died shortly afterwards.)

“You’re going to die one day. We all are. Do everything you want to do. Don’t wind up on your death bed one day thinking of all the things you didn’t do because a**holes might have an a**hole opinion about it. They’re just jealous anyways.”

-Saltlakequeen

17. Life thoughts on loving yourself

“… the only person you know you’re definitely spending the rest of your life with is you. Everything else is (not) guaranteed … People die, people leave, people change their minds. When all is said and done, you end up with yourself. So you better (like) who that is. In fact, you better LOVE who that is. Work every day to be your best self … don’t let ANYONE EVER define who you are without your permission.”

-Zingiberly

18. No ego

“You know you’re an adult when you can be right without proving the other person wrong.”

– ocktick

19. Healing through forgiveness

“…When I was younger my father abandoned me twice as a child. I grew up to be a very angry and depressed young man. I truly hated him for it. In high school, I had this amazing teacher … one day he asked … ‘You hate him right?’ I said yea. He said, ‘And he deserves it right?’ And, again, I said yes … he said, ‘Do you think he feels any of your hatred for him?’ I thought … and answered ‘No. He probably doesn’t.’ … And then he said ‘But you feel all of it. And you don’t deserve that. It’s time to forgive the man. Not because he deserves it. But because you do.’”

– Rickst75

20. Life thoughts on learning from others

“‘Everyone you meet knows something you don’t.’ My grandfather told me this, and it’s been a good reminder that I am surrounded by teachers.”

– maelfrey

21. Marriage is a team game

“I recently got married earlier this year, and obviously our marriage is far from perfect. We argue, and disagree, and sometimes can’t stand to be around each other. I grew up in a very hostile environment … Personal attacks were always used, (there was) instant anger, and no mutual understand was ever to be had … When I got married, I quickly noticed that my fighting habits were toxic … (my husband said) ‘It’s not You Vs Me, love. It’s You and Me Vs Problem. We are always a team.’”

– catmaster 711

22. It’s okay to cry

“My mom was in a nursing home, recovering from a heart attack (a battle she eventually lost). She struggled with depression in her life, and this (situation) was hitting her very hard … one afternoon I’m sitting next to her bed, and she’s listening to my iPhone, and tears start running down her face. I pulled the headphones off her … (asking) her not to cry. She looked at me (smiling) … and simply asked me ‘What if that’s what I need right now? To cry?’ Then she pulled the headphones back on.”

– nxtplato

23. A sibling’s influence

“I’m the oldest of three kids … When I was fourteen or so, arguing with my dad in private about something I don’t remember, he, being the second-oldest of eight kids, told me: ‘Any decision you make in this household, you make three times. Once when you make it, once when your brother makes the same decision after watching you do it, and once when your sister makes the same decision after watching you and your brother do it.’”

-Mutericator

24. Life thoughts on embracing fear

“The first female leader of the Cherokee Nation came to my college campus years ago. She gave a speech, talking about how her life had been formed by always striving for more … Her advice was simple: ‘Go where the fear is.’”

– ourwinter

25. Positive attitude

“I met a person who was in a wheelchair. He related a story about how a person once asked if it was difficult being confined to a wheelchair. He responded, ‘I’m not confined to my wheelchair – I am liberated by it. If it wasn’t for my wheelchair, I would be bed-bound and never able to leave my room or house.’”

-RedheadBanshee

15 Effective Home Remedies For Treating Grey Hair

July 9, 2019 by Power of Positivity

Although grey hair can be seen as a sign of maturity and intelligence for some, for others it is simply a cause for apprehension and anxiety.

If you’re not into the weathered look of grey hair, you may have tried conventional hair dyes in the past, with varying results. A lot of these dyes contain many chemicals which can end up doing more harm than good in the long run!

Lucky for you though, there are plenty of natural home remedies that you can try to add color back to your hair. To learn more about some of the best home remedies for treating grey hair, continue reading:

15 Effective Methods For Treating Grey Hair:

1. Black Strap Molasses

One great ingredient that can be used to slow the process of hair graying is black strap molasses. Not only can it reverse graying, but it may even restore your hair to its natural color!

If you are unfamiliar with this ingredient, black strap molasses is a very thick and dark liquid. It is a byproduct of the sugar-making process. After the sugar crystals are removed, what is left is black strap molasses!

Black strap molasses contains plenty of helpful minerals including manganese, iron, copper, and selenium, some of which help maintain the original color of your hair! The copper found in it may aid in adding pigments back to your hair, while the calcium and magnesium also found in it are important for healthy and strong hair.

2. Amla

Another great ingredient for you to consider if you’re trying to minimize grey hair is amla. Amla is one of the best sources of vitamin C available. It also features a whole host of beneficial antioxidants that enable you to grow healthier, thicker, fuller, and darker hair! It may also help lower your body heat, which is purported to be a leading cause of premature graying.

3. Onions

Another great ingredient that may be used in treating grey hair is onions! These root vegetables contain an antioxidant called catalase, which can help bring back your hair’s original color! Onions also contain other phytonutrients, as well as vitamin C, copper, and folic acid, which can all benefit your hair’s color.

In order to get the benefits of onion for your hair, you can of course eat it. You may also apply the juice of onion to your scalp as a way of reducing the accumulation of hydrogen peroxide in your hair, which is a cause of hair graying. Onion juice hair masks have surprisingly been used for centuries as a natural remedy for premature graying!

4. Seek Out Catalase

Some emerging research suggests that one of the primary causes of hair graying is the slow accumulation of hydrogen peroxide in your hair. Apparently, it acts to naturally bleach your hair!

Our bodies naturally produce an antioxidant enzyme called catalase, which breaks down this accumulation of hydrogen peroxide in our hair. As we age, though, our bodies produce less of this beneficial antioxidant. Some other factors which further slow the production of catalase include a poor diet and stress!

Consider eating foods high in catalase, such as onions, to supplement your body’s natural production!

5. WheatGrass Juice

Another great ingredient for you to try in order to combat premature hair graying is wheatgrass juice. Wheatgrass juice is chock-full of B vitamins, vitamin A, E, and C, chlorophyll, iron, selenium, calcium, copper, iodine, amino acids, and the previously mentioned catalase!

This large variety of beneficial vitamins and antioxidants make wheatgrass juice an effective home remedy for hair graying. In combination, these ingredients all act to help remove the accumulation of hydrogen peroxide in your hair.

6. Coconut Oil

Coconut oil is a real miracle ingredient. Besides its many benefits for your skin and body, it does a great job of keeping your hair healthy! Coconut oil may be used as a natural conditioner, to fight dandruff, and may even help slow the process of hair graying!

The way coconut oil prevents your hair from turning gray is purported to be by reducing your body heat.

7. Curry Leaves

Curry leaves are a time-tested home remedy for treating premature hair graying. Plenty of anecdotal evidence points to curry leaves when eaten regularly, being able to halt hair graying. Curry leaves contain many vital nutrients and antioxidants including calcium, iron, phosphorous, copper, magnesium, and vitamins A, E, and C!

Curry leaves are not only great for your hair because they can halt hair graying, but they also provide nourishment to your hair, and can strengthen and promote healthier hair growth!

Consider using curry leaves in a hair mask to bring increased luster and body to your hair, while making it silky soft and smooth!

8. Eclipta Alba

Eclipta Alba is an amazing herb that not only fights premature hair graying but hair loss as well! It is considered the “king of herbs” in India when it comes to hair growth. This is to its profound ability to provide nourishment and rejuvenation to your hair.

By regularly using Eclipta Alba, your hair will likely grow in thicker and appear darker. You’ll likely also notice your hair growing much softer and shinier. It’s hard to argue with those results!

9. Ashwagandha

Ashwagandha has been getting a lot of attention over the past few years due to its many beneficial effects on our bodies and minds! If you’re looking for a natural remedy to fight premature hair graying, consider Ashwagandha. This amazing herb reverses the process of hair graying. It also may increase the softness of your skin, which can give it a younger appearance.

Consuming Ashwagandha may also provide you with improved hormone regulation and aid in reducing anxiety. It is also purported to improve your immune system!

In order to gain Ashwagandha’s benefits, you may either take a supplement containing this amazing herb or mix its powdered form in milk to make a healthy drink.

10. Vitamin B12

If you are deficient in vitamin B12, it may be the cause of your grey hair troubles! Some symptoms of a deficiency in this important vitamin include brain fog, confusion, and shortness of breath.

Some natural sources of vitamin B12 include fish, meat, eggs, and dairy products. If you maintain a vegan or even a vegetarian diet, you may very well be deficient! There are also plenty of medications and conditions which negatively affect your body’s ability to absorb this vitamin.

11. Black Sesame Seeds

Black sesame seeds are seen as one of the top ingredients you can use in order to improve the health of your hair in traditional Chinese Medicine. Regularly consuming black sesame seeds provides your scalp with nourishment which goes onto to stimulate new hair growth. These seeds also increase melanocyte activity which increases melanin production. Melanin is a pigment that determines the color of your hair.

12. Henna

If you’re looking to avoid the chemical-laden hair dyes you often find at the supermarket, consider henna as a great natural alternative! Henna, when used as a hair dye, results in a reddish-brown color. You can mix it with a variety of other ingredients including indigo, coffee, and clove to vary the color of your hair. Henna is also a great conditioner for your hair and will add highlights, shine, and body to your hair.

Lustrous hair can be yours with the right vitamins in your diet.

In order to gain henna’s benefits for your hair, consider making a mask by mixing it with coffee or black tea. It should be the consistency of yogurt. After letting this mixture sit for anywhere from 3 to 6 hours, add an additional tablespoon or two of olive oil and then apply it to your hair. Leave this mask in for a couple of hours and then simply rinse it out.

13. Indigo

Another great natural dye for your hair is indigo. Dying your hair with indigo results in a black or brown color, depending on the concentration. Indigo is sourced from the leaves of Indigofera tinctoria. It has been used for centuries as a coloring agent for fabrics such as silk and cotton.

14. Rosemary

Rosemary is not just a great herb to add to your cooking; this amazingly flavorful herb has also been used for a long time in order to darken the appearance of grey hair, and to slow down the process of premature hair graying! If you are experiencing hair loss or premature graying, consider adding rosemary to your diet!

Rosemary offers you a stimulating effect which acts to induce new hair growth. Additionally, a large number of beneficial antioxidants contained in it act to reduce free radical damage, which is especially damaging to the pigments in your hair.

15. Chamomile

If you’d like to restore your hair to its natural blonde color, consider the preparation of chamomile tea! Chamomile contains the color pigment apigenin, which can naturally dye your hair a beautiful golden hue!

Final Thoughts On Treating Grey Hair

If you are noticing signs of grey hair, consider some of these great home remedies in order to bring back your hair’s natural color! In order to truly gain the benefits from most of these home remedies, stay consistent with their application and use in order to reduce signs of grey hair, and bring back it’s natural luster!

Weekly tips, affirmations, and small actions to feel your best.

How to Make Coffee for Health Benefits

1. Take it Black

2. Go for Almond Milk

3. Say “No” to Artificial Creamers

4. Brew Your Own Organic Drink

5. Start Using Cinnamon

6. Embrace the Chocolaty Goodness

7. Experiment with a Bit of Butter

8. Don’t Drink Caffeine Before Eating Anything

9. Get Into Golden Lattes

10. Consider Cold Brew

Final Thoughts on Coffee for Health Benefits

21 Low Carb Foods:

Quinoa

Oatmeal

Eggs

Beef

Hemp Seeds

Soy

Peanut Butter

Nuts

Olives

Jerky

Hummus

Cauliflower

Berries

Greek Yogurt

Kefir

Cottage Cheese

Chicken

Pork

Salmon

Broccoli

Avocado

Final Thoughts:

1. Peppermint Essential Oil

Suggested Use for Peppermint Essential Oil

Alternative Uses for Peppermint Oil

2. Eucalyptus Essential Oil

Suggested Use for Eucalyptus Essential Oil

Alternative Uses for Eucalyptus Oil

3. Thyme Essential Oil

Suggested Use for Thyme Essential Oil

Alternative Uses for Thyme Oil

4. Tea Tree Essential Oil

Suggested Use for Tea Tree Essential Oil

Alternative Uses for Tea Tree Oil

5. Lemon Essential Oil

Suggested Use for Lemon Essential Oil

Alternative Uses for Lemon Oil

6. Clove Essential Oil

Suggested Use for Clove Essential Oil

Alternative Uses for Clove Oil

7. Hyssop Essential Oil

Suggested Use for Hyssop Essential Oil

Alternative Uses for Hyssop Oil

Final Thoughts on Dealing With a Sore Throat

15 Exercises that Relieve Knee Pain Naturally

1. Straight-leg Raises

How To

2. Hamstring Curls

How To

3. Wall Squats

How To

4. Calf Raises

How To

5. Step-Ups

How To

6. Side Leg Raises

How To

7. Leg Presses

How To

8. Swimming

9. Wall Hamstring Stretch

How To

10. Half Squats

How To

11. One-leg Dip

How To