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Scientists Explain Why Running Isn’t That Great For You (And What To Do Instead)

August 28, 2018 by Power of Positivity

Now, before you runners get things all “twisted,” please understand that the writer isn’t saying that running isn’t beneficial – under the right conditions. Indeed, running can be healthy, and most certainly for the cardiovascular system. But running probably isn’t the best form of physical activity; in fact, Harvard Medical School doesn’t even list running in the top five.

To clarify a bit more: when we say running, we mean running; not jogging. Here is a breakdown of both by:

Pace: Jogging is defined as going six miles per hour (MPH), max. Running is anything over above that benchmark.
Muscle activity: The faster the pace, the less time your legs spend impacting the ground. Look at sprinters (sprinting is an excellent workout by the way.) Most sprinters have lean, athletic builds. Contrast the sprinter physique with that of marathon runners, who often have a very slender build.
Oxygen consumption: Running has jogging beat in this category. More intense exercise requires the body to spend more time and expend more energy “recovering” depleted oxygen reserves. As a result, the body burns more calories post-workout (also known as the “after-burn” effect.)

The Dangers of Prolonged, Intensive Exercise

“Strenuous exercise is thought to put additional stress on the cardiovascular system. Marathon running has … been associated with sudden death in several instances.” – Alice G. Walton

While running once or twice a week to shed a few pounds won’t hurt, years of very intense exercise is potentially debilitating, even deadly. Dr. Peter Schnohr, a cardiologist and leading researcher who led the over 5000-person, 12-year Copenhagen City Heart Study, found that joggers had a 358% lower chance of death than non-joggers. Interestingly, high-intensity runners had the same rate of death as people who performed little to no exercise.

The people with the lowest death rate? Light joggers.

Dr. Schnohr, noting that light jogging falls into the “vigorous” exercise category, warns that strenuous jogging poses “health risks, especially to the cardiovascular system” when performed over the long term.

What to Do for Exercise Instead of Running

“If your goal is to decrease risk of death and improve life expectancy, jogging a few times a week at a moderate pace is a good strategy. Anything more [such as running] is not just unnecessary, it may be harmful.” – Peter Schnohr, MD (source)

So, what are some alternatives to running?

Here are five:

1. Aerobic exercise:

Moderate types of aerobic exercise – e.g., biking, brisk walking, and jogging – are excellent for promoting heart health, burning calories, and boosting mood. A simple rule to remember: if you’re unable to talk to someone while doing cardio, you’re most likely pushing too hard. Besides possibly damaging your heart, you may also cause real problems for your bones, joints, and muscles.

Try getting at least 30 minutes of moderate-intensity aerobic exercise four days per week.

2. Resistance training:

Strength training with free weights, weight machines, resistance bands, and body-resistance exercises can help burn belly fat and create lean muscle mass. Studies show that a combination of aerobic exercise and strength training may lower bad cholesterol levels as well.

Try mixing in two nonconsecutive days of resistance training per week.

3. Circuit training:

Circuit training involves a variety of strength training exercises with little or no rest between sets. While this type of exercise will surely get your heart pumping, most circuit training programs and techniques call for just a few minutes per cycle.

While circuit training is classified as a resistance type of exercise, you may also incorporate some cardio as well. Every other week, do circuits in place of either aerobic or resistance training.

4. Rowing:

For those of us who hate the idea of a stationary bike or treadmill, a rowing machine is a great option. Rowing machines provide an excellent upper-body workout, including the lat muscles in the lower back. Rowing also works on the leg’s calve muscles, quadriceps, and hamstrings.

This exercise can be done as either a complimentary exercise or standalone workout.

5. Yoga:

Yoga is the ultimate flexibility and durability workout. Moderate to advanced yoga will also give you one heck of an upper body workout. Authentic “guru-inspired” yoga brings benefits to both mind and body. For this reason, make sure to do your research before signing up for anything.

(C)Power of Positivity, LLC. All rights reserved

The Amazing Benefits Of Apple Cider Vinegar For Treating Acne

August 28, 2018 by Power of Positivity

Acne can be one of the most annoying and embarrassing things to have to deal with. It can put you in a bad mood, or even a panic if you had a special event planned. While there are plenty of lifestyle changes you can make in order to prevent breakouts from happening, it seems like there’s always the one that still slips through to ruin your day.

Apple cider vinegar can help treat your acne after its already made an appearance. It helps the breakout heal faster while also helping to eliminate scars in the process. This can be especially helpful if your acne is particularly stubborn and you get frequent breakouts. This article will cover some reasons you should consider using apple cider vinegar (ACV), as well as things to make sure you’re aware of to help make the process go as smooth as possible.

Should You Use Apple Cider Vinegar for Acne?

Using apple cider vinegar for acne can be a great idea, and there are many ways to incorporate it into your beauty routine. One reason you should consider using ACV is that it has antibacterial properties.

Acne is caused when there is a build-up of dirt, oil, or other particles in the pores of your skin. This can become infected and result in the pus that some people enjoy squeezing out of their pimples. This is actually a bad idea because not only can it spread the bacteria, but it will also keep your acne from healing quickly. The lactic acid in apple cider vinegar helps prevent this by destroying the bacteria that causes your breakout. It also helps reduce scarring for most people.

Tips for Using Apple Cider Vinegar for Acne

There are basically two different ways to use ACV for its acne-reducing benefits. You can either drink it in the morning or you can make a paste or scrub out of it and apply it directly to the affected area. The drink can be very bitter tasting by itself, so many people opt to mix it into something. For example, you could make a lemonade or smoothie drink and use apple cider vinegar as one of the ingredients.

The easiest way to topically apply the apple cider vinegar is as a toner. Mix two tablespoons into two cups of water. You can also add a teaspoon of aloe vera gel to provide further anti-inflammatory benefits. Then, simply spray this mixture on your face for the full effect.

Another way to use ACV is to mix two tablespoons with three tablespoons of baking soda. This will make a paste that you can apply. Leave it on for twenty minutes and then wash it off.

Things to be Aware of

If you are applying ACV directly to your skin for acne treatment, then there are a few things you need to be aware of. First, you should definitely do a patch test on a smaller area of skin. You can apply it to your hand or inner elbow to make sure you aren’t allergic. The last thing you want during an acne breakout is an additional allergic rash.

Another thing you need to watch out for is that you aren’t putting it on any broken skin. This could lead to additional health problems and only end up making things worse.

Lastly, you will need to make sure you always dilute your vinegar. The strong acids contained in ACV applied directly to your face can cause damage that may be painful. Try to mix with equal parts water or more in order to get a great product that will help your acne.

Conclusion

As you can see, there are many benefits to using ACV as a way to treat your acne. It can help clear up breakouts by using one of the methods described, and the lactic acid it contains can have a chemical peeling effect to reduce acne scars. Overall, this is a great and natural product to try at home.

https://www.youtube.com/watch?v=YeKgaiwOtXo

(C)Power of Positivity, LLC. All rights reserved

11 Surprising Ways to Use Long Pepper

August 28, 2018 by Power of Positivity

When you are looking for an exciting new addition to your spice cabinet, you may find long pepper, a spice native to India. While it is often confused with the chili pepper family, it is closely related to the plant that produces black pepper. In Indian grocery stores, long pepper is easily available and is called “pippali.”

The flavor of the long pepper is more complex than that of the black pepper. Spice experts have compared the taste to popular Indian spice blends like garam masala. The pepper has a longer finish on the palate, and the flavor reminds some people of tobacco.

This beneficial ingredient lesser-known in the United States. Still, you should not overlook its culinary and health applications. Here are ten fantastic ways to use the long pepper in cooking as well as for your health.

11 Amazing Ways to Use Long Pepper

1. This Special Pepper Fights Cancer

The active ingredient in this pepper, piperlongumine or PL, has been shown to fight against many different types of cancers. Prostate, lung, and breast cancers are among those affected. Long pepper benefits are exciting for people with cancer and other chronic illnesses.

2. This Amazing Pepper is a Traditional Medicine

In India, this pepper is important in Ayurvedic medicine. Scientific studies are beginning to show long pepper benefits in a serious light.

3. Use it in Curry Dishes

This delicious pepper is a perfect ingredient for use in curry dishes. It is especially good with red meat curry dishes, such as those in Indonesian and Thai cuisine. It is also great with savory vegetables. When you use this pepper in your curry, you will achieve an authentic flavor that isn’t possible with supermarket blends.

4. This Pepper Encourages Weight Loss

Along with its other fantastic qualities, long pepper benefits a healthy body while helping with weight loss. It helps the body to burn fat and metabolize food.

5. Spice Up your Love Life

This pepper is also a traditional aphrodisiac in Indian culture. Its properties are listed in the Kama Sutra. Consuming this pepper may bring you happiness in the bedroom as well as in the kitchen.

6. Use it to Fight Diabetes

While this pepper isn’t a cure-all, it has documented benefits for diabetics. It helps to regulate blood glucose and to encourage insulin production.

7. Good for Stomach Ailments

While too much long pepper may cause stomach upset, using it in moderation may help with many types of digestive ailments. Diarrhea, constipation, and even infectious digestive diseases like cholera may be eased with this pepper.

8. Make Delicious Tea

Combine one-half tablespoon of this pepper with cardamom seeds, six cinnamon sticks, and four slices of fresh ginger. Simmer these ingredients in two quarts of water for thirty minutes. Strain the tea and add milk and honey to taste. This preparation is the famous “yogi tea.” It is an easy way to incorporate the benefits of this pepper in your daily diet.

9. Traditionally Used for Allergies

In Ayurvedic medicine, this pepper is used to help with springtime allergies. It can help with sniffling, sneezing, and mucus production. Spicy foods in general are good for congestion and sinus problems.

10. Substitute for Black Pepper

You can use long pepper anywhere you would normally use black pepper. It provides a special flavor that will stand out in your everyday dishes. Unlike black pepper, it is tricky to grind. Try using a mortar and pestle, food processor, or microplane grater. You will find success with any of these methods.

11. Good for Menstrual Problems

This pepper is also great for menstrual problems such as cramps. Drink the “yogi tea” whenever you are having difficulties.

Final Thoughts

While this spice may be obscure, it has a host of exciting benefits for the entire body. Medical studies are beginning to show that this pepper has clear and documented uses for diabetes, weight loss, cancer, seasonal allergies, and menstrual difficulties. Add this incredible superfood to your diet and reap the benefits of this traditional Indian ingredient.

11 Habits of Successful Women

August 28, 2018 by Power of Positivity

Success means different things to different people, but no matter what it means to you, success takes a lot of hard work and grit. Successful women don’t just wake up one day with everything in the palm of their hands; they have to shed blood, sweat, and tears to achieve their goals.

Successful people usually have a few habits in common that they practice to get results. If you want to see more abundance in your own life, follow these habits of successful women.

Here are 11 habits of successful women:

“Define success on your own terms, achieve it by your own rules, and build a life you’re proud to live.” – Anne Sweeney

1. They educate themselves.

Successful women know that knowledge is power. This doesn’t just mean knowledge you gain from school; it means real life knowledge as well. Women who succeed take time to learn about what a Bitcoin Wallet is, and general finance, business, the stock market, and other important facts of becoming successful. They spend a lot of their free time learning, because the more knowledge they have, the more they can leverage that in their own lives to achieve their dreams.

2.They set goals and try their best to meet them.

Successful women try their best to achieve their goals, no matter how big or small. Of course, most women start with smaller goals first, and once they have followed through with those, they tackle the bigger goals. Goal setting is important in any woman’s life, because it gives her a sense of direction and purpose. Once they reach their goals, successful women make time to celebrate as well, because they worked hard to turn their dreams into reality.

3. Successful women stay organized.

Staying organized and writing down tasks for the day is essential for the successful woman. Professional keynote speaker Neen James shares, “My #1 daily success habit professionally is investing 15 minutes every morning to identify my top 3 not negotiable activities for completion today. I do it every day and write it on a post it note that says ‘Today I will …’ and list my three.”

Before you do anything, you must get organized; a cluttered workspace leads to a cluttered mind, and you won’t be able to see your goals clearly that way.

4. They have a support system.

Even the strongest women can get overwhelmed by life at times; balancing all the responsibilities and chores can take a toll on one’s mental health sometimes. However, successful women stay connected to the family and friends who care about them and who can help them manage that stress.

5. They have a routine.

Successful women make sure to keep work separate from playtime. In other words, they have set times during the day that they work, and once they’re finished, they have time to do other things that are important to them. They know exactly when they will hit the gym, go grocery shopping, meet up with friends, etc. Having a schedule is an important factor in success because it will give you a blueprint of what your day ahead will look like, which will help you stick to your goals.

6. They challenge themselves.

Even if they fail at something, successful women will keep striving toward their goals. They know that failure is an essential part of growth, because without it, they wouldn’t learn from their mistakes. Because failure doesn’t hold them back in life, they constantly set the bar higher for themselves; getting better at things brings happiness to their soul.

7. They make time for themselves.

Even the workaholics among us need time to decompress and relax. So, successful women make sure to pencil time for themselves into their schedule. Whether that means yoga, meditation, biking, coloring, or drawing, successful women always make self-love and care a priority.

8. Successful women try new things.

Even if it means going to a new place for lunch or taking a new route to work, women who achieve their goals like to shake things up and keep life interesting somehow. They know that variety is the spice of life, so once things start feeling mundane, they take that as their cue to think outside the box a bit.

9. They don’t compare themselves to others.

Instead of seeing other women as competition, successful women view them as potential friends and business partners. They know their worth and don’t see the point in comparing themselves to others. They view other women as their equals and stay in their own lane, using positive thinking as a key tool to keep their self-esteem high.

10. They help others and share kindness.

The most prosperous women know that when they lift everyone else up, the whole team wins instead of just one person. Successful women know that to get ahead in life, they will need others to help them. So, they make a point to extend a helping hand to others as much as possible, because those same people might just return the favor someday.

11. Successful women smile even through the bad times.

Not every day will be a good one, but that doesn’t mean you can’t find the silver lining in the turmoil. Successful women try their best to maintain a positive attitude, because a healthy mindset is key to achieving their goals.

(C)POWER OF POSITIVITY, LLC. ALL RIGHTS RESERVED

Top 8 Reasons Why You Should Use Avocado For Healthy And Strong Hair

August 27, 2018 by Power of Positivity

You all know how important healthy hair is for feeling beautiful and confident, but most people have no idea what kind of contaminants are floating around in their environment or the damage those contaminants are doing to their hair. Sometimes it feels like your hair is under attack.

Anything that can be used to protect and strengthen hair with natural ingredients is more than welcome. For many women, an avocado mask is the perfect solution. Here is a rundown of eight reasons why this trendy-hair treatment is an absolute winner.

Do You Really Need More Chemicals in Your Hair?

Most hair products are filled with chemicals that are nearly unpronounceable. If it’s that hard to pronounce, then it probably doesn’t belong in your hair. One of the best things about using an avocado hair mask is that you get to pick the ingredients, and you can make them 100 percent natural.

Here are 8 reasons why you should use avocado in your hair products:

The Fruit that Keeps Your Hair Strong

It’s commonly known that avocados are one of the world’s healthiest foods. Now, hair-health specialists have learned that the fruit is great for hair too! Avocados are rich in antioxidants, minerals, fatty acids and vitamins A, B6, E and D. When these nutrients are absorbed into your hair, they’ll leave it feeling healthy and strong.

Protect Your Hair from Damage

Not only will the vitamins absorbed by your hair make it stronger, but antioxidant-rich avocados will help protect your hair from damage throughout the day. Studies show that the fat-soluble properties of vitamin E protect your hair from solar radiation. That means no more dry, brittle hair after a few hours in the sun.

Stop Your Hair from Falling Out

If you’ve had children or reached a certain age, you might have noticed your hair starting to thin. For some women, simply washing their hair can be a stressful ordeal. For them, an avocado treatment can be a godsend. According to Dr. Oz, the monounsaturated fats in avocado will help prevent hair loss when eaten or used in a mask. The oils are great for your scalp as well!

Find the Mix that Works for You

One of the best things about using avocado for hair is the versatility of your mix. You get to experiment and find a formula that works with the ingredients that you regularly have on hand. Some people just use a little olive oil and honey. Others like to mix in milk, essential oils or bananas. Every one of these ingredients will enhance the health of your hair. Experiment until you find a mix you like!

Save Money by Using what You Already Have

Nobody wants to sit down and actually do the math on how much they spend on their hair. Sometimes it’s better not to know. Whatever it is, it’s a lot. Hair treatments can be incredibly expensive. It’s a small price to pay for beauty, right? Wrong! You can get incredible results on a budget by using what you already have with this treatment.

No Risk of Damage

Do you ever want to put your hair treatment in and forget about it while you check your social media or do a few chores around the house? The great thing about an avocado hair mask is that you can literally set it and forget it without worrying about whether it’s been in your hair too long. It’s one less thing to worry about.

Environmentally Friendly

These days, everyone is trying to do their part to be a little greener. If it’s possible to protect the planet while protecting your hair, why not do it? So many beauty products have chemicals in them that make you think twice about rinsing your hair out into the water supply. Save your avocado skins and banana peels and throw them into a compost pile if you want to get really crazy. With a mask that is 100 percent biodegradable and all natural, it’s nice to be able to feel good about feeling good!

How it Comes Out in the Wash

If you’re like most women and you’re always keeping your ear to the ground about the latest beauty hacks, you know how many fads have quickly come and gone with good reason. Whenever women hear about a new trick they can use to be healthier, look their best and do it in a way that will help the environment, most get excited, but a little skeptical, too. There have been a lot of broken promises.

Maybe you’re thinking, “Maybe for a salad, but using avocado for hair treatments is a little strange.” It might just be time to embrace your inner strange. This is one beauty hack that doesn’t disappoint!

These 10 Fiber Rich Foods Will Help You In Reversing Type 2 Diabetes

August 27, 2018 by Power of Positivity

Whether your diabetic, pre-diabetic, or just want to eat a little better, boosting your fiber intake and reducing the amount of processed foods you ingest is a great investment in your well-being.

Fiber rich foods have some great benefits. Generally, they’re less expensive and can be purchased in bulk, such as beans and whole oats. Additionally, they’re lower in processed sugars, preservatives and unhealthy chemicals that offer no nutritional value.

Make Things Easy: Eat Simply

Highly processed and refined foods get in the way of addressing your diabetes in two ways. These foods

1) have had all the fiber processed out of them, and
2) contain hidden sugars

It’s easy to load up your cupboards with these unhealthy choices, and these foods are often just a box or bag away from your reach. Whenever possible, load your cupboards and refrigerator with easy to grab, fiber rich foods and nutrient-dense vegetables, fruits and whole grain products.

Ten Fiber Rich Foods For Diabetes Management and Reversal

Leafy Greens, such as spinach, kale and collard greens
Sweet potatoes
Beans, including black, pinto and navy beans
Oranges and grapefruits
Berries
Whole wheat pasta
Pears
Broccoli
Carrots
Bran flakes

New Ways To Use These Foods

The list above may lead you to believe you need to exist on salads. This is not at all necessary! Fresh greens do make great salads, but you can also steam, boil or chop greens into delicious soups and stews.

If you’re one of the people who gave up on sweet potatoes after one too many Thanksgiving failures, try again! These delicious vegetables thrive in savory settings.

Also, put your roasting pan to work. If carrots in any form are less than thrilling, clean and slice up some large carrots, toss them in olive oil and salt, and roast or grill them. The roasting and searing process brightens up the natural sweetness of carrots, turning them from bunny food to a gourmet treat.

Finally, try to add something raw to each meal. Again, if you’re not a traditional salad fan, you can still make this work. A pear, cut into quarters, goes great with whole wheat toast or a cheese sandwich. Skip the sandwich and chips for lunch and have tuna salad on crackers with a bowl of fresh strawberries.

Plan Ahead

If you love oranges and other citrus fruits but never seem to use them up before they spoil, plan ahead. Rather than toting an orange to the office, peel and section it into a storage bag before you go to the office.

Invest in a small cooler and stock it with low calorie, fiber rich foods such as hummus, whole grain crackers, and some fresh crunchy veggies. When you feel an urge to hit your local snack machine loaded with highly processed foods, open up that cooler instead!

Embrace This Change!

Altering your diet to address your diabetes concerns doesn’t mean you can never have sugar again. You do need to watch your carbohydrate intake. However, you can plan a sugary treat for a special occasion by working this food into your carbohydrate intake for the day.

Pay Attention To Your Taste Buds

If your daily routine included a candy bar at 3 p.m., you will probably need to build a new habit for long-term success. Luckily, by making dietary changes that include more fiber rich foods and fewer processed ones, your cravings for sweets will change as your taste buds adjust.

What used to be delicious will taste far too sweet. Do you remember your favorite holiday treat from childhood? If you were to eat a handful of that item, such as popcorn balls or burned marshmallows, you likely would find it far too sweet. Often, an eating choice that we’ve turned into a habit can be changed by reducing our exposure to empty calories and highly processed foods.

Conclusion

The Standard American Diet (SAD) is just not healthy. Over-exposure to hyper-processed, sugar, and chemical-laden foods isn’t doing any of us any good. Eating to control, reverse or avoid a diabetes diagnosis can actually help you reduce your exposure to inflammatory toxins. Making these dietary changes will take time, but you are worth it!

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

(C)Power of Positivity, LLC. All rights reserved

Up Your Wellness Game With 10 Super Healthy Avocado Recipes

August 27, 2018 by Power of Positivity

What fruit is not sweet and is:
-high in fat,
-high in fiber,
-low in carbs, and
-a significant source of bioavailable protein?

It’s difficult to imagine a fruit that meets these criteria, but the one that does is the avocado. This superfood gem carries generous amounts of almost 20 vitamins and minerals, plus countless phytonutrients. An average-sized one has over twice the potassium as a banana as well as a dense load of brain-nourishing and cancer-fighting attributes.

The avocado is truly in a class of its own with its ability to curb the appetite due to its fat content. This is the good stuff — monounsaturated fat — that helps regulate cholesterol. Its insoluble fiber helps maintain colon health and blood sugar levels. A versatile food that does all this could be eaten every day. In fact, here are over 20 reasons to include it in your diet as often as you can.

Discover a variety of ways to enjoy its wonders with these easy avocado recipes.

1. Salad Dressing

This salad dressing is a cinch to make with only five ingredients. It works wonderfully as a veggie dip, too. Try it with baked potato fries!

2. Citrus Salad with Mint

Our nutrition power player pairs tastefully well with citrus fruits grapefruit and clementine for a refreshing snack or appetizer. The citric acid slows down browning, so this dish maintains its bright appeal to the eye and the palate.

3. Avocado and Pea Salad

Fresh avocado and green peas make an amazing combo of healthy, tasty bliss. Fresh peas would be awesome, but thawed frozen ones will yield great flavor as well. This quick salad pairs well on top of toast or a bed of lettuce.

4. Pesto Linguine

The bold flavor of freshly made pesto shines in this simple recipe, just slightly toned down by the lusciously smooth addition. The pesto is loaded with fresh ingredients that come together quickly. Introduce your pasta to a new favorite sauce.

5. Vegan Sushi

This fuss-free sushi nigiri recipe makes it easy to bring Oriental cuisine to your table. Slices of avocado make a perfectly textured topping that melts in your mouth and satisfies you with abundant healthy fats.

6. Brownies

As long as you thoroughly blend your ingredients, no one will catch on to your secret ingredient. Even if there are a few green chunks, though, the taste will be just as mouth-watering. Bake these decadent, fudgy squares in a 9 ½ x 7 ½ baking dish. Feel free to use coconut palm sugar, stevia, or your favorite granulated natural sweetener instead of raw sugar, or try different flours or meals. Your sweet tooth will thank you.

7. Kourtney Kardashian’s Pudding

Who would think that a superstar’s treat could be so simple? One of the simplest of avocado recipes, this calls for only three all-natural ingredients. Kourtney calls this trio “a power meal in a cup”.

8. Raw Ice Cream Sandwiches

Our high-fat fruit rocks in this raw vegan frozen dessert. Whatever your food preference, you will absolutely love this totally healthy treat that is pretty easy to assemble. You won’t even need an ice cream maker or have to freeze the “ice cream” ahead of time.

9. Hummus

Boost the health benefits and flavor of hummus with this creamy indulgence. Our green friend shares the spotlight with chickpeas to make a delightfully easy spread or dip. The lemon juice retards browning, so as long as you store this in a tightly sealed container in the fridge, the color should be fine for a few days (if the hummus lasts that long). Peel the chickpeas for a smoother finish.

10. Avocado & Strawberry Smoothie

This perfect smoothie ingredient adds a whole new level of creaminess along with vitamins, minerals, fiber, healthy fat, and more. Try this and other variations of avocado recipes for a quick breakfast or post-workout treat. Your taste buds will not believe that this flavor-packed smoothie is so low in calories.

Avocado is a beautiful garnish on virtually any dish. Place it on toast for breakfast and in salads and veggie bowls for lunch or dinner. They are also delicious solo with a little salt, pepper and olive oil. Whether you are going for sweet or savory, the avocado is your go-to for nutrition-packed, satiating goodness.

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

Yes, You Can Lose Weight By Eating Sweet Potato – Here’s How

August 27, 2018 by Power of Positivity

Are you looking for a new, nutritious way to amp up your weight loss? You may believe that sweet potatoes are nothing but a carbohydrate-loaded treat, but that couldn’t be further from the truth. If you’re trying to lose weight, the nutritious sweet potato can help you slim down. There are many ways to enjoy this delicious vegetable so you won’t get bored.

Sweet potatoes can be an important part of your nutritional toolbox. The vegetable has exciting potential to increase weight loss and control blood sugar. Read on to discover how you can use sweet potatoes in a healthy diet and watch the pounds melt away.

How to Lose Weight With the Help of the Sweet Potato

Studies Confirm Their Benefits

Chinese scientists recently published a study in the Journal of Food Science that details the weight loss effects of sweet potato. This study showed a decrease in the body weight of mice who were fed a high-fat diet after they began eating 30% sweet potatoes. While human studies have not yet been published, eating sweet potato for weight loss is promising.

Sweet Potatoes Help to Control Blood Sugar

Sweet potato may be high in starch, but it has a surprisingly low glycemic index. Compared to the standard white potato with a glycemic index of 78, sweet potatoes come in at 63.

Glycemic index measures the rate at which starchy foods break down into sugars. This affects the body’s blood sugar levels and can help with insulin regulation. While many diabetics are discouraged from eating white potatoes, sweet potatoes are recommended.

Since sweet potatoes have a lower glycemic index, they make a smart substitution for the white potato. Just be careful to avoid topping them with sugar.

Sweet Potatoes Are Vitamin and Mineral Rich

Eating sweet potato for weight loss is a smart move. These vegetables not only promote healthy blood sugar levels, they also contain an impressive array of vitamins and minerals.

At only 103 calories, a medium sweet potato contains 438% of the recommended daily value for Vitamin A. Vitamin A is important for proper growth and development in the body. It affects the hair, bones, and teeth as well as the reproductive system. The benefits of vitamin A for vision are well-known. Beta carotenoids, the form of Vitamin A found in sweet potatoes, are also powerful antioxidants which protect against cell damage.

Sweet potatoes also contain 37% of the daily recommended amount of Vitamin C. Vitamin C is another powerful antioxidant which helps the immune system fight off disease. It has a beneficial effect on the skin, discouraging wrinkling and sun damage. The vitamin can also help prevent prenatal problems.

Other vitamins and minerals found in sweet potatoes include manganese, (28% DV), Vitamin B6, (16% DV) and potassium. (15% DV)

Sweet Potatoes are Packed With Dietary Fiber

With 3.8 grams of dietary fiber, the sweet potato gives your digestive system a boost. Fiber makes you feel full, leading you to eat less overall. Fiber also promotes healthy digestion and overall health. High-fiber diets are associated with lower body weight and better blood sugar control.

Ways to Get More Sweet Potatoes in your Diet

Take advantage of the awesome effects of sweet potatoes by working them into your healthy diet plan. Use them to replace white potatoes. You can boil and mash them, slice them into tasty oven fries, and add them to soups and stews. You can even try putting a boiled or steamed sweet potato in a delicious smoothie. It’s easy to find ways to enjoy sweet potatoes as part of your weight loss plan.

Final Thoughts

Sweet potatoes may help people lose weight. Since they have a low glycemic index, they help to control blood sugar. They are loaded with carotenoids, which the body uses to make Vitamin A. They are high in other vitamins and minerals as well, including Vitamin C and manganese. They are packed with fiber, which makes people feel full and satisfied. Fiber also promotes healthy digestion.

Substitute the less healthy carbs in your diet with sweet potatoes, and you will notice that you are healthier and happier. Eating sweet potatoes will help you reach your weight loss goals.

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

Ultimate List Of Tips To Make Keto Diet Work For You

August 27, 2018 by Power of Positivity

The Keto diet has become extremely popular in recent years simply because, when used correctly, it is an efficient way to shed pounds and get your body into shape. When you understand the nature of this diet, you will realize why more and more people continue to flock to it. It is all based on how the Keto diet interacts with your body.

The Building Blocks Of The Keto Diet For Weight Loss

First of all, it is crucial to understand the building blocks of any diet, and the Ketosis diet is no different. There are a lot of questions you should ask. How does the Keto diet react with your metabolism? That is the central question. You see, normally your metabolism does not burn fat; in most cases, it burns sugar. In a nutshell, this is one of the things that leads to weight gain. Thus, your strongest desire should be to have a metabolism that burns fat. This is the Keto diet’s main goal, leading us to our next point.

Keeping Your Body “In Ketosis.”

Simply put, you need to understand the main goals of a Ketogenic diet. The key to this diet will be to understand that it is not so much a diet but a “lifestyle” change. After that idea sinks in, you should bear in mind that the Keto diet has one overarching goal: keeping your body “in ketosis” as they call it.

However, keeping your body in ketosis isn’t this big, terribly intimidating thing. Using the Keto diet for weight loss can even allow you to eat many of the foods you have been accustomed to. The key to retaining your food choices is to ask yourself this question: does this food favorite come in a low-carb version? This is because the key to a keto diet is either avoiding carbs at the outset or introducing them gradually as you go along. Of course, that’s the bad news. However, there IS some good news. You might be surprised at the plethora of low carb versions of foods that are available today. Chances are you could find a version of a food you prefer, even brownies or pizza! This is just one of the many advantages of this diet for weight loss.

What Is the Keto Diet Flu or Carb Flu?

With that in mind, you also need to be aware of a phenomenon known as “carb flu.” this illness can occur when the body tries to compensate for the sudden loss of carbohydrates. To avoid this nausea and tiredness, experts recommend drinking at least eight glasses of water per day and exercising. Some exercises you can do include walking, Pilates or yoga. Walking is a great way to help you burn off fat. Pilates or yoga would also help you reduce stress. If neither of these fit your preference, there are a number of exercise videos which will get your heart rate up.

The Magic of Triglyerides And Your Options

This diet makes it easy to lose weight, especially due to a fat reserve called medium-chain triglycerides. This fat compound can be rapidly absorbed and taken into the liver, which will either be used for ketones or converted into energy.

Okay, now that we got some of the great information about this diet, you’re probably wondering, but what are my options? What can I have and not have on this diet? Well, there are several things you should do to make this diet successful for you. Here are some tips:

Coconut Oil

First of all, include coconut oil in your diet. This is one compound that contains the medium-chain triglycerides noted above. It also contains lauric acid, a good way to get your body into ketosis because it is metabolized more gradually than other compounds.

Using Caffeine

Secondly, there are some surprisingly good ways to ingest caffeine on this diet. Look at recipes that include a limited amount of cream (although the best way to encourage Ketosis would be taking it black). Moreover, you should be aware of some other keto-friendly foods, such as fatty meats, including chicken thighs, beef, pork, tuna, and salmon; cheese, eggs, chicken or beef broth; and nuts in between meals for snacking. You should also avoid foods such as bread, rice, or pasta and sugar-rich foods, such as cakes, pies, and candy.

Final Thoughts on the Keto Diet Program

The easiest thing to remember about this diet is that it is all about keeping carbohydrates as possible. The beauty is how many grocery stores and restaurants now offer delicious low-carb options of their favorite foods. This diet can be accomplished with a little bit of persistence and study.

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