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Weight Loss Nutrition Shopping Tips

When you make a conscious effort to lose weight and take back your health, you need to ensure that you’re doing everything in your power to consume the right foods at the right times. This is where it pays dividends to know what you’re doing when you’re out browsing the grocery store for healthy foods and drinks. To help make your shopping trips for healthy food that little bit easier, we’re going to share a series of healthy shopping tips with you right now. Because we’re so generous and helpful, we’re also going to share a sample healthy meal plan for the day with you, so you have a better idea of the types of things you should be eating to lose weight.

Weight loss nutrition shopping tips

To get things started, here’s a look at some useful shopping tips for when you’re looking to stock up on healthy, weight loss-friendly foods and drinks. Never go shopping hungry – If there’s just one piece of advice to take heed of, let it be this: Never go food shopping for healthy products when you’re hungry.
When you’re hungry, you won’t be thinking clearly, you’ll be craving something quick, easy, and tasty, and you’ll be surrounded by unhealthy junk food that you’ll find hard to resist. If you’ve already eaten a healthy meal, however, you’ll be full, and you won’t be interested in the junk food at all. Don’t buy food labelled as ‘low fat’ – Although you’re looking to lose weight, you should still avoid food labelled as
being ‘low fat’ at all costs. This is because low-fat alternatives to everyday food items often contain ingredients that are far worse.

Normally they’ll be packed full of artificial flavorings, chemicals, sweeteners, and preservatives which do the body no good at all. Sure, they may be low in fat and calories, but they’re still very unhealthy.
Read the packaging and ingredients – If you’re unsure about whether or not something is healthy, read the packaging and take a look at the list of ingredients found inside. If there are dozens upon dozens of ingredients, including chemicals that you can’t pronounce, and E-numbers, it’s not healthy and it should be ignored. Look for foods and products containing natural ingredients.

Don’t fear frozen vegetables

There’s a misconception in the world of dieting, that frozen vegetables are unhealthy. In reality, most frozen veggies are simply coated with freshwater and frozen at source, making them very fresh. Some fruit and veg you see on grocery shelves could have been standing for weeks and may not be as fresh as you’d like. The fresher the produce, the higher the nutrient count.

Sample healthy menu

Breakfast


• Slice of wholegrain toast
• Half a smashed avocado
• 1 poached egg
• 1 serving of wilted spinach
Snack
• 1 apple

Lunch


• 1 homemade chicken and Mediterranean vegetable salad with vinaigrette dressing
Snack
• 1 yogurt
• 1 handful of mixed berries
Dinner
• 1 baked cod fillet
• 1 serving of fresh asparagus
• 1 baked sweet potato

Snack


• 1 serving of cottage cheese
• 1 handful of mixed nuts
Now that we’ve learned a few shopping tips while on a weight loss plan, the next thing we will look at is adding exercise into the mix.

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Top 5 Power Foods You Need In Your Diet For Weight Loss

To some people, the thought of eating food to lose weight is preposterous. Surely, when it comes to losing weight the less food you eat, the better? In reality, however, the exact opposite is true.
In order to lose weight, we need to make sure that we’ve eaten enough to provide our metabolisms with the energy needed to function. Some foods, however, are even more beneficial for shedding the pounds than others. Here’s a look at the top 5 power foods for weight loss.

Broccoli

Broccoli is a superfood that is considered one of the healthiest in the world. If you’re looking to lose weight, broccoli is ideal. To begin with, broccoli is naturally low in calories and is virtually fat-free. As well as that, broccoli is also rich in fiber, which is your secret weapon in the battle against the bulge. Fiber helps to promote satiety and helps to keep you feeling full for longer. If you feel full, you’ll be less likely to overeat.

Salmon

Salmon is an oily fish that is renowned for its health benefits. Salmon is a rich source of protein which is very useful for burning fat. Protein is thermogenic, which means that it raises your core body temperature as it is broken down. This in turn means that your body burns off more calories just to digest the food and break it down. The weight loss benefits here are apparent. As an added bonus, salmon is also rich in omega-3 fatty acids and essential minerals.

Chicken breast

If you look at any healthy eating plan containing meat, you’ll find that the primary protein source is usually chicken breast. For losing weight, chicken breast is ideal. Chicken breast is virtually fat-free when skinless, and is naturally low in calories. It’s also a great source of protein, which increases your metabolism as it is digested and broken down. Not only that, but as protein takes longer to digest and be broken down, it also stays in your stomach for longer so you feel full for longer.

Avocados

Avocados are naturally rich in fats and are high in calories. Because of this, people often avoid them when trying to lose weight. This is a mistake. You see, avocados are rich in healthy fats such as oleic acid, which has been found to ramp up the metabolism and fight inflammation.
Inflammation is heavily linked to obesity. Avocados are also a great source of fiber. This, combined with their high-calorie content, makes them perfect for keeping you feeling full for longer.

Coconut oil

Coconut oil is roughly 99% saturated fat. The saturated fat found in coconut oil, however, is incredibly good for you. The fats found in coconut oil are MCTs or Medium Chain Triglycerides. Because of their triglyceride chain length, when consumed, these fats are used as a near-instant source of energy.
The body is able to use the fat for fuel quicker, so you don’t store the fats for use at a later date. This increase in energy means that your metabolism increases, and you will, therefore, burn more calories.

Hooray for coconuts.


Well, these are just a few power foods everyone should look at including into a healthy and balanced diet. In the next part, we will look at some of the most popular diets going around and whether they should be implemented or thrown in the bin.

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Nutritional Overview – The Fundamentals of a Healthy Diet

As you know, health is wealth, and if you want to lose weight to get fit and healthy, you need to begin by addressing your diet. When we think of diets, we think of minuscule portions, salad, vegetables, and other bland and tasteless foods that may be good for us, but are hardly inspiring when it comes to taste.
In truth, the entire concept behind a healthy diet is extremely complex as there is a lot to get your head around. While we won’t be going into too much technical detail when looking at diet and nutrition, we will be providing a basic nutritional overview and will be looking at some of the basic fundamentals associated with a healthy diet.

Hydration

First and foremost, it doesn’t matter which diet and nutritional plan you intend on following adequate hydration are absolutely essential. The human body is made up of close to 80% water.
We need water in order for our cells to function properly, we need water to digest our food, we need water to convert calories into energy, we need water for our organs to function properly, and we need water to simply feel healthy and productive. Water helps speed up metabolism and promotes athletic performance, making adequate hydration perfect for people trying to lose weight. As well as that, water is also very beneficial for the brain. Experts recommend that we consume around 8 glasses of water each day. Avoid sugary drinks, as well as sugar-free drinks which are loaded with chemicals, and instead, get your hydration from fresh mineral or filtered water.

Macros

Macros, or macronutrients if we’re being technical, are made up of: fats, proteins, and carbohydrates. Basically, these are your three macronutrients.
It is worth noting roughly how many calories the different types of macronutrients contain.
• Carbohydrates – 4 calories per gram
• Proteins – 4 calories per gram
• Fats – 9 calories per gram
We need a healthy balance of all three macros as they perform different functions and processes within the body.

Protein for example, is used to help repair and rebuild damaged muscle tissue. It’s also vital for cellular health and function. Carbohydrates are typically used by the body as a key source of energy, whereas fats are used to regulate your hormones, boost metabolism, promote healthy organs, and much more besides. When trying to lose weight, your macronutrient ratios should be at 50% protein, 35% carbs and 15% fat.

Micronutrients

Micronutrients are another group of essential food groups needed by the body in order for it to function at its best. Micronutrients generally consist of vitamins and minerals. These all play incredibly important roles in the body and are vital for optimal health and well-being. We need vitamins for a healthy immune system, for wound healing, for organ function, for energy production, for hormone regulation, and much more besides. Minerals are equally as important as each one offers unique benefits and advantages to the body. Minerals such as calcium, for example, are important for strong and healthy bones. Iron is a mineral essential for the blood as it plays a key role in the production of hemoglobin.

Calories

Calories are basic units of energy. The human body needs energy for a whole variety of different reasons. We get our energy from food and drink. The amount of energy found in each food and drink item is measured in calories. To maintain itself in its current state, the body needs a certain number of calories. This number varies from person to person. If we consume more calories than the body needs for maintenance, we create a caloric surplus. Rather than letting these calories go to waste, the body instead converts them into fat and stores them to be used at a later date. If we don’t consume enough calories needed for maintenance, we create a caloric deficit, and the body taps into its fat reserves to make up the difference. This is a very simple explanation of how a caloric deficit promotes weight loss.

Are You Carb Sensitive?

This is a HUGE problem that is the underlying cause for why fat people keep getting fatter… and the rate of weight gain is accelerated. Some people are highly carb sensitive. When they consume even a little bit of carbs, they gain weight fast. This is due to insulin insensitivity. You’re probably wondering what causes this. The answer is quite simple.Let’s assume you drink a can of sugary soda. The sugar in the soda will spike your blood sugar levels. Your body will release insulin to prevent your blood sugar level from getting too high (hyperglycemia).

Now if you were to drink 3 cans of soda a day, your body will keep releasing insulin to cope with these elevated sugar levels. Over time, your body will get desensitized to the insulin and your pancreas will have to keep releasing more insulin just to cope with the same amount of sugar.
When this happens, the excess insulin will be shuttled off to the body’s fat stores through a chain of processes within the body. This will explain why overweight people often complain that they eat 1 slice of cake and gain 4 pounds. While this is a bit of an exaggeration, you do get the point. A long time of consuming junk food and processed foods has affected their body’s internal system. Another very nasty consequence of insulin insensitivity is that it sets the stage for type 2 diabetes which is the leading cause of kidney failure, blindness, and amputations. This is one of the worst diseases out there… and it all starts with a poor diet.

So what do I do if I’m insulin insensitive?

There are a few ways to reduce insulin insensitivity. Thousands of people will see rapid weight loss if they ‘reset’ their body’s insulin sensitivity. This is one of the biggest weight loss hurdles that most people aren’t even aware of. Fix your insulin insensitivity and it will become much easier to shed the stubborn pounds. Here are a few methods.
• Reduce your intake of all sugary and refined foods until you can eliminate them completely.
• Consume more foods that contain turmeric/ginger/garlic.
• Get enough sleep daily. This is very important. If you get insufficient sleep, consume some cinnamon. This will help attenuate the effects of the insulin resistance that arises from insufficient sleep.
• Lift weights.
• Run thrice a week in a fasted state.
• Drink unsweetened green tea regularly. The gallic acid in the tea will improve your insulin sensitivity.
• Consume leafy greens and food rich in magnesium.
• Reduce or totally stop your intake of refined carbs like white rice, white bread, pasta, etc.

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Setting Productive Weight Loss Goals and Motivational Techniques

As you know, obesity can potentially be fatal, which is why it’s so important for us to get our weight under control as quickly as we possibly can. The sooner we act, the longer we will hopefully live. If you’re serious about losing weight, it’s vital that you stick with the plan for the long-haul.
There are no shortcuts when it comes to losing weight, nor are there any quick fixes. If you’re serious about losing weight, it’s important to set yourself goals. Goal setting, however, is easier said than done. To stick to your goals, you need to ensure that you are motivated and driven.

“Weight loss is not a physical challenge. It’s a mental one.”

Before you even set any weight loss goals it’s time for a reality check. Here are a few things you need to know and be aware of.
• Losing 1 or 2 pounds of fat a week is normal.
• The more overweight you are, the more fat you will lose in the initial stages. As you progress, your weight loss results will start tapering down.
• There maybe a week or two when the numbers on the scale just don’t change… or might even go up a pound.
• Your caloric deficit is the most important factor.
• It takes time to lose weight.
Now that we’ve got that out of the way, here’s a look at how to set goals and stay motivated.

Set realistic goals

When losing weight, the temptation is always there to set yourself an outrageous weight loss goal in a bid to help keep yourself driven and focussed. At first, this technique may prove beneficial, but as time goes by and reality sets in, you’ll begin to realize that, actually, the goals you set are not really viable.
Losing 3 pounds in a week, for example, is quite tough, but it is realistic. Setting a goal of losing 10 pounds in a week though, is not realistic or practical. If for example, you lost 4 pounds that week, ordinarily that would be an extraordinary loss. Because you set a goal of 10, as you would be 6 pounds light, you’d view it as a failure. This would then result in you adopting much more of a negative mindset. When you set weight loss goals, always be realistic.

Visualize

When we attempt to lose weight and get in shape, we will experience highs and lows.
Some days we’ll find ourselves full of energy and motivation, and ready to tackle whatever the day throws at us. Other days, however, we find ourselves tired, unmotivated and questioning why we’re even bothering. When you feel like this, visualize your goals and targets and remember why you’re losing weight in the first place. Visualize yourself leaner, fitter, healthier, and happier and focus on how much better you will look and feel.

Make small goals and meet them. Once you start cleaning up your diet and eating wholesome, nutritious food, your goal can be to slowly eliminate the detrimental foods over time. As far as your training regimen goes, your goal may be to get to the gym 3 or 4 times a week or walk daily. It doesn’t have to be
huge goals. Aim for ones that you can manage and each week, make small improvements.
While we’ve covered setting goals & motivation, the real work is about to begin. In the next chapter, we’ll look at nutrition and the fundamentals of a healthy diet.

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Getting Physically Active

I’m going to tell you right now if you want to be healthy, you need to get out there and get physical.
Regardless of your age, it’s never too late for you to start exercising, so don’t ever use your age as an excuse – there’s 70 years old’s out there doing extraordinary things with a bit of fitness!
In fact, the older you are, the more you should exercise. No, I’m not joking. Unless your doctor has advised against it, there’s no reason not to. Exercise isn’t going to have a negative impact on your body. Of course, before you get physically active, you should speak with your doctor to get the “go ahead,” this way, you will feel better. You just need to learn how to fight through that laziness for the sake of your own health and get your body to start moving. Trust us, even the smallest of changes in your lifestyle can lead to a huge change in your body, so don’t hesitate to start a good exercise regimen and stick to it.
At first, you’re not going to like exercise, but eventually, as it becomes a part of your lifestyle, you’re going to enjoy it.
Types of Exercises:
• Walking
• Jogging
• Swimming
• Yoga

Those are only for types of exercise you can take part in. Honestly, you can easily create your own exercise routine that is fun for you. Just look on youtube for at-home exercise programs and you will find a multitude of fun and easy to perform programs. Well, we have reached the pinnacle of our beginner’s guide on the TLC Diet and I want to congratulate you on making it this far. In this final part we will be summarizing the main points we have covered so far and hopefully put to ease any questions or doubts you may have.

Tips To Start Today

At first, it’s not going to be easy – no diet is easy, regardless of who you are, above all else, however, the major thing to consider is sources of fat in your diet and monitoring saturated fat levels to lower your cholesterol. While this seems difficult, after about a week or so, you’ll start to pick up on the routine and before you know it, the TLC diet will naturally become a part of your lifestyle. Here’s a little bit of advice for you – put some time and effort into making your meals. You may even want to enroll in a nice yoga class (there may be one going on right now in your area). If you cannot find a yoga class, you can find many yoga videos online, which will allow you to practice yoga in the comfort of your own home.
Also, it may help if you have a nice support system going on. The more friends you have that will take part in this diet with you, the better off you’re going to be. In the end, don’t let anything get in your way and remember the benefits of the TLC diet! You can also reward yourself. Rewarding yourself will give you something to look forward to. Just don’t reward yourself with food – go for a new shirt or something along those lines. Well, that’s it, you’ve reached the end. Wish you all the best in your journey to reduce your cholesterol levels by following the TLC diet.

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TLC Nutrition Overview – Getting Your Nutrients & What To Eat

To lower your cholesterol levels, there’s no getting around the fact that you must do something about the food you eat. The TLC program’s major focus is to create a nutritious way of eating that will provide the correct nutrients and will reduce the amount of saturated fat you eat. These Saturated fats are the fats that elevate your cholesterol levels. First, you want to reduce the foods high in saturated fats, like fatty cuts of meat and whole milk products you eat. You will also have to replace some of the animal fats and choose some healthy, monounsaturated oils – olive oil, for example.

Another good option is choosing a fatty acid supplement like Omega-3. These fats will keep good cholesterol up and lower the bad one. The types of food you eat can be as important as their calorie content. What is good for one person may not be the same for the other. It is thus important to understand your metabolic system and nutritional needs.

What are the calories?

There is so much hype surrounding calories these days. All of us know that in order to lose weight, we must burn calories. But what exactly are calories? In simple words, calories are units of energy in food or drinks required by the body to perform its functions. The amount of calories needed by your body depends on the amount of energy required by your body to keep warm. This is exactly what your body needs, irrespective of your activities. Typically, the larger an individual, the greater their caloric need is or their basal metabolic rate – which is the amount of energy expended by a body at rest. The basal metabolic rate remains the same daily. If your body needs, for example, 2,000 calories today, it will require the same amount tomorrow and the next day and so on. The basal metabolic rate varies from person to person, depending on the body size and amount of work you do.

What Can You Eat?

The TLC program is based on consuming a wide array of different foods but in doing so, getting a proper ratio of nutrients to fuel your body effectively. Food choices are not restricted per se but must be consumed in a limited amount. These amounts are sometimes a percentage of your total calorie intake for each day.
• Saturated fat Less than 7 % of total calories
• Polyunsaturated fat Up to 10 % of total calories
• Monounsaturated fat Up to 20 % of total calories
• Carbohydrate 50 % to 60 % of total calories
• Soluble fiber At least 5 to 10 grams a day
• Protein Approximately 15 % of total calories

Fat

The biggest part of the TLC diet program is about fats and is where we are going to focus our attention on in this beginner’s guide. If you get the correct amount of good fats in your diet most things will fall into place (Carbs, Protein & Fiber). These fats can help you fight those cholesterol levels, or help you feed them. You have to learn what fat actually is in order to defeat it – get to know your enemy before fighting it! Fat seems to be a dreaded word for most of us. But have you ever wondered why there is so much hue and cry about fat? First, I need you to understand this.

Dietary fat is different than your body fat.

It appears that the lack of knowledge of nutrition scares most to think dietary fat is bad. It can be considered word and image association where you hear the word “fat” and automatically associate it with the fat on your belly. Automatically you think, “Uh oh, I don’t want any more fat on my stomach, I don’t want that food if it has fat.” So, is a low-fat diet a solution for all ills? Well, before answering this question, it is important to find whether you are eating healthy fats or not. Healthy fats include seeds, nuts, and unrefined oils and naturally occurring fats in vegetables and meats. The key lies in maintaining moderation and optimizing nutritional benefits. Experts recommend that fats and oil should suffice for at least 10–40 percent of your regular energy needs. Though fats have earned a poor reputation for their effect on heart health and obesity, some fat is ESSENTIAL for health and wellbeing.

Fats help in the absorption of carotenoids and fat-soluble vitamins – A, D, E, K Supply essential fatty acids needed by the body, which it cannot make on its own, such as omega-3 – which is unsaturated fat that we must consume from our diets mainly found in fish. Fats have the potential to harm as well as help our health; depending on their fatty acid composition, nutritional value, and their condition.
When used in a natural, unadulterated state, fat offers optimal nutritional benefits. On the other hand, a very low- fat diet can compromise our health and ability to lose weight.

Fatty Acids

When you eat food, the fat comprised of the food is known as fatty acids. Typically considered “good fats,” fatty acids are known as the building blocks of many cellular structures and hormonal patterns in the human body.

Healthy Nuts, Seeds, Fats, And Oils.

Healthy Nuts & Seeds To Consume: Almonds, Pistachios, Walnuts, Hazelnuts, Sesame Seeds Pecans, Brazil Nuts, Sunflower Seeds, Macadamia Nuts, Cashews, Peanuts, Pumpkin Seeds, Chia Seeds.
Fats and oils to use Almond Oil, Red Palm Oil, Extra Virgin Olive Oil, Grapeseed oil, Sesame Oil, Flax Seed Oil, Macadamia Nut Oil Hemp, Coconut Oil, Safflower Oil. These fatty acids help in the transfer of oxygen to different parts of the body through the bloodstream. These fats help keep skin healthy, thus preventing signs of early aging. These promote cell membrane development and are essential for strong organs and tissue. They help the body process cholesterol and rid the arteries of plaque or cholesterol build-up. Fatty acids boost the functioning of adrenal and thyroid glands, thus helping regulate weight.

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Major Benefits Of the TLC Diet

Are you starting to think the TLC diet is for you? Well if so then take a look at the major benefits if you decide to follow this way of eating …

  1. Easy to Follow
    The diet is simple and easy to follow There are no special kinds of foods that you need to cook. There is no need to learn a new recipe. You don’t need to buy special and expensive ingredients. The diet is simple, straightforward, and inexpensive. The meals are easy to prepare. Since you don’t need to strictly follow a specific meal plan, you have the freedom to modify the recipes per what is available for you. Since this diet will allow you to modify your meals, it is also possible to adjust it if you are vegetarian or if you want it to be gluten-free. The important thing is to learn how to eat generally within the guidelines of the diet. Once you know and understand the basic principles which make the diet so effective, it will undoubtedly be much easier for you to modify the diet in accordance with your individual needs.
  2. It is Proven Effective
    The diet is healthy and proven effective The effects of the TLC diet are long-term. This is because rather than providing a quick-fix solution to the problem, the TLC diet encourages positive changes in a person’s lifestyle. The true secret of maintaining a healthy lifestyle is knowing how to keep eating healthy and how to continue exercising for a long time. Rather than a race, think of health as a marathon. It cannot be rushed and it must be taken slowly but surely.
    Educates People
    The TLC diet actually educates people. With the TLC diet, a person is made aware of what he or she should eat and drink. A person learns how to choose what is healthy. This means knowing how to shop for healthy items, how to read labels, and how to prepare meals in a healthy way. A person will also know how to compute how much-saturated fat he or she is recommended to consume. Unlike some other diets, you will not be told what you should eat in every single meal. Therefore, it is up to a person to choose his or her meals according to what he or she learns. Well, those are just a few of the main benefits gained by following the principles of the TLC Diet.
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All About Cholesterol

Again, and again, food and diet have been named as the major culprit for causing health problems around the world. High blood pressure or Hypertension is now a very big problem. It is considered the number one killer in America, and perhaps in many other countries around the world.
Undoubtedly, a person with high blood pressure is facing many risks in relation to health. There are many complications and diseases associated with having high blood pressure. The truth of the matter is this trend is quite unsurprising. With the fashion in which we are eating nowadays, it is easy to see why high blood pressure is a problem.

Considering the current eating trends around the world, it is inevitable that health has suffered. We all eat too much of the wrong things. The fast-food culture is proving to be surprisingly strong. Many of us prefer to eat junk food because it is convenient and easily available. Children are growing obese and adults are growing unhealthy. Our current culture makes it difficult for us to make healthy choices. The current lifestyle choices of modern men are often very unhealthy. Furthermore, it gets even more confusing for people nowadays because there is so many flies by night diet trends and diet rules. It gets difficult to figure out which diets are truly beneficial to your health and which ones are just a passing fad.
There is an abundance of different kinds of diets to choose from, it gets difficult to pick which one will be right for you.

Many people are concerned about their appearance but are not truly concerned about their health. In effect, you have teenagers who choose to starve themselves in order to look like the people they see in magazines. Health is more than just about having a nice body. It means having a body that functions properly. High blood pressure is a serious problem. It prevents your body from functioning properly, and it might also lead to the development of other diseases. The number of people who are suffering from high blood pressure is growing by the day and it’s surprising that we aren’t taking this problem as seriously as we should. Many are already suffering and many more will suffer if the proper steps are not taken.

If you know that you have high blood pressure, don’t ignore it! It can lead to serious complications that could possibly damage your health and your body permanently. If you don’t get the proper medical attention that you need, you might end up with very serious problems. The good news is that there is no reason for you to panic. You can easily take control of the situation if you can make a commitment to a healthier lifestyle.

Why Does Cholesterol Matter?

For the past few decades or so, cholesterol was always seen as the enemy. It was seen as the reason for heart failures and it was blamed for many things. People feared cholesterol, and the rule in every household was to keep it as low as possible. While there are certain studies that now claim that cholesterol should not be demonized, it should still be monitored well to ensure that a person’s body will continue to function well. Here’s a little surprise, you actually need cholesterol in your body. It is essential to life and is needed by cell membranes.

It is classified as a lipid and it is found in most animals. Even though it is a fat, it is essential to certain metabolic processes. In fact, most of our cholesterol is produced by the liver and most of the cells in our bodies. It helps in many biological processes like the absorption of vitamin D. Cholesterol is useful but it has to be controlled. Health experts recommend that cholesterol should not exceed 5.5 mmol per liter. Those with pre-existing risk factors should aim for lower cholesterol. Unfortunately, a huge number of us ignore these numbers and recommendations. Most of us have a high cholesterol count.

If a person has too much cholesterol circulating in his or her bloodstream, it can get quite dangerous. Too much cholesterol can cause blood vessels to narrow, and eventually, be blocked. When blood vessels are blocked, it can lead to many different diseases like stroke or various heart diseases. There are many factors that affect a person’s cholesterol levels. Some people are more likely to have high blood pressure because of genetics and family background. Others may have it because of a related medical condition like an underactive thyroid gland, overconsumption of alcohol, and obesity. Some risk factors are more dangerous than others and should be taken in to account.

It is important to look at a person’s overall lifestyle in order to figure out the best possible solution to the problem. Perhaps the most noticeable and controllable factor in preventing high blood pressure is monitoring a person’s diet. While people’s bodies might react differently even if they eat the same thing, switching to more health-conscious food choices will very likely improve a person’s health conditions. Generally speaking, those who eat foods that are low in saturated fat can really help improve a person’s overall health.

The majority of those who have high blood pressure do not show the symptoms of the condition. People over twenty years of age should ideally have their blood pressure checked at least once every year to ensure that they are in good condition. They should even take the tests more often if they are in a high-risk group. Consult your doctor or health care provider to find out how often you should take the test.

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What Exactly Is The TLC Diet?

This diet focuses mainly on modifying the increasing or already hyped levels of cholesterol.
When the body contains an excessive level of cholesterol, over time it weakens the heart and causes several fatal conditions, like a sudden heart attack and stroke among other serious cardiovascular conditions. It is highly recommended to take charge of your body and health before it worsens beyond repair. This diet encourages healthy measures to lower cholesterol levels by means of diet, exercise, and other related methods. It also brings successful weight loss in its wake. For all those struggling with weight loss or health conditions, the TLC diet is a great way to kick start your way to good health and wellbeing. The Therapeutic Lifestyle Changes diet was initially coined by the NATIONAL Heart, lung and blood institute in the year 2001. Due to its beneficial nature, the diet has also been approved and encouraged by the American Heart Association.

The diet aims at reducing the LDL levels of cholesterol, also known as the bad cholesterol, which is held responsible for triggering cardiovascular complications. The diet focuses mainly on healthy food options that have been coupled with suitable exercise and required lifestyle changes to help speed the process of recovery without any medications. It not just keeps the LDL levels in control but also works towards providing the body the right level of HDL or the good healthy cholesterol that is required by the body for proper functioning, induced growth, and development. Although the diet does bring about some weight loss in its process, the goal is improved health by controlling cholesterol more than focusing solely on losing weight. Well, that’s a quick overview of what the TLC diet is, over the next few chapters we will cover exactly what cholesterol is, the benefits of starting a TLC diet program and what foods you need to include in your everyday diet.

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Gluten-Free Living For The Whole Family

If you’re able-bodied and able to look after yourself, gluten-free living is still very testing. If you are unable to do so, however, it becomes even harder than ever. Children, for example, are unable to buy and prepare their food, so they rely on their parents or guardians. A child with gluten sensitivity, therefore, will require even more care and attention. Seniors who are perhaps not as able-bodied as they once were, will also need catering for if they are unable to consume gluten. It may be challenging at first, but once you’ve got the hang of it, preparing food for family members, young and old, who cannot consume gluten, is actually a breeze.

Here are some useful tips to help the whole family live gluten-free

Always Wipe Down Surfaces

Whether it’s a chopping board or a kitchen work surface, when you prepare food of any kind, always wipe down work surfaces once you’ve finished. Use a good quality anti-bacterial cleaner, along with hot soapy water.

Always Prepare Gluten-Free Food Separately

It might sound like a bit of hassle, but gluten-free meals should always be prepared separately to regular meals. Again, this is large because of cross-contamination. Even if you are sure you’ve adequately cleaned up, you should never prepare a gluten-free meal directly after a regular meal.

Be Very Strict When It Comes To Cross-Contamination

Cross contamination is one of the biggest headaches when it comes to preparing gluten-free meals. Wiping down food preparation surfaces is a good start, but you also need to be wary of the cloths you use, the knives, chopping boards, where the food is being stored, and much more besides.
You also need to be careful when it comes to pots, pans, and oils. Ideally, it is best to purchase separate chopping boards, cloths, knives, cutlery, oils, pots, and pans that you use exclusively for preparing your gluten-free meals only. This way, the chances of cross-contamination happening are reduced exponentially.

Store Gluten-Free Ingredients In A Separate Cupboard

Another very useful tip when it comes to going gluten-free is to store ingredients in a separate cupboard. This cupboard will, therefore, be used purely for gluten-free ingredients. You could even go a step further and install a mini-fridge/freezer to store frozen gluten-free products such as meat, fish, and frozen veggies.

Try Plenty Of New Foods

Gluten-free diets are now more heavily catered for than ever before, meaning that there are all kinds of delicious, weird, and wonderful ingredients for you to try. You can buy gluten-free pasta, gluten-free bread, gluten-free flour, and much more besides. Why not get creative in the kitchen and try new things? This ensures that the lucky family members that get to eat the foods will have plenty of variety to choose from.