Monthly Archives: April 2017

7 Steps That Will Literally Force Your Body To Convert Fat Into Energy

Image result for 7 Steps That Will Literally Force Your Body To Convert Fat Into Energy

Ketosis is a normal metabolic process which causes numerous health benefits. Namely, during this process, the fat in the body is being converted into compounds called ketones, which are used as a main energy source.

Researchers have found that diets which lead to ketosis are extremely beneficial as they suppress appetite and lead to weight loss. Also, it has been found that ketosis is also beneficial in the treatment of various conditions, like type 2 diabetes and neurological disorders.

This process is not achieved by simple elimination of carbs, but it also required planning and large efforts.

These are 7 successful tips to enter a state of ketosis:

  1. Reduce the intake of carbs

The consumption of a low-carb diet is crucial in achieving ketosis, as cells use sugar or glucose as a main energy source. Yet, cells can also use other fuel sources, like fatty acids and ketones, known as ketone bodies.

Glucose is stored as glycogen in the liver and muscles, and in the case of a low intake of carbs, these stores are reduced and the insulin levels are lowered, releasing the fatty acids from the fat stores.

The liver turns some of these fatty acids into the ketone bodies acetone, acetoacetate, and beta-hydroxybutyrate, which can be used as brain fuel.

The level of restriction of carbs for achieving ketosis is individual- dependent. For instance, while some people need to reduce net carbs (total carbs minus fiber) to 20 grams daily, some can consume significantly more.

Due to this, the Atkins diet recommends limiting the intake to 20 or fewer grams daily for two weeks to ensure that ketosis is achieved. Afterward, the amounts of carbs are gradually increased.

One study involved overweight people with type 2 diabetes who reduced their carb intake to 21 or fewer grams daily for a week. The results showed that their daily urinary ketone excretion levels were 27 times higher than their baseline levels.

Another study involved adults with type 2 diabetes who were allowed 20–50 grams of digestible carbs daily, depending on the number of grams that allowed them to maintain blood ketone levels within a target range of 0.5–3.0 mmol/L (8).

These ranges of carbs and ketones are recommended for individuals who aim to enter into a state of ketosis in order to lose weight, lower the risk of heart diseases, and regulate blood sugar.

On the other hand, therapeutic ketogenic diets used for epilepsy or as experimental cancer therapy limit the intake of carbs to fewer than 5% of calories or fewer than 15 grams daily to additionally drive up ketone levels.

Therefore, the reduction of the intake of carbs to 20–50 net grams daily reduces blood sugar and insulin levels, causing the release of stored fatty acids which are converts into ketones by the liver.

  1. Increase the intake of Healthy Fats

The consumption of healthy fats increases the levels of ketones and helps you to achieve ketosis. Namely, a low-carb ketogenic diet is low in carbs but high in fat.

Ketogenic diets for metabolic health, weight loss, and exercise performance get between 60–80% of calories from fat, while the classic ketogenic diet used in the treatment of epilepsy is even higher in fat, with typically 85–90% of calories from fat.

This does not mean that the excessive fat intake leads to high ketone levels in all cases.

One study which involved 11 healthy people for three weeks analyzed the effects of fasting with different amounts of fat intake on breath ketone levels and found that ketone levels were similar in people consuming 79% or 90% of calories from fat.

Since fat makes up a large percentage of a ketogenic diet, you should always use high-quality sources, like avocado oil, coconut oil, lard, butter, olive oil, and tallow.

Yet, if you want to lose weight, you should not consume too many calories.

The consumption of at least 60% of calories from fat, therefore, increases ketone levels. However, make sure you choose healthy fats from both plant and animal sources.

  1. Incorporate Coconut Oil in Your Diet

The consumption of coconut oil helps you to enter the state of ketosis, as it is high in fats known as medium-chain triglycerides (MCTs), which are quickly absorbed and taken directly to the liver, where they can be immediately used for energy or converted into ketones.

It is actually one of the best ways to achieve ketosis in the case of Alzheimer’s disease and other nervous system disorders. This oil contains 4 types of MCTs, but still half of the fat comes from lauric acid.

Researchers have confirmed that fat sources rich in lauric acid may produce a more sustained level of ketosis, as they are metabolized more gradually than other MCT types.

Numerous studies have found that a diet high in MCTs containing 20% of calories from carbs gives similar effects as the classic ketogenic diet, which provides fewer than 5% of calories from carbs.

You should slowly add coconut oil to your diet, in order to prevent digestive side-effects, like diarrhea and stomach cramping.

You can begin with a teaspoon daily, and gradually increase up to 2-3 tablespoons daily within a week. Hence, coconut oil provides MCTs, which are quickly absorbed and turned into ketone bodies by the liver.

  1. A proper Protein Intake

The adequate intake of protein leads to ketosis. The classic ketogenic diet used in epilepsy patients is limited in both carbs and protein to maximize the levels of ketone bodies, and it is also very helpful in the treatment of cancer, as it reduces the tumor growth.

Yet, the reduction of protein in order to boost the production of ketones is not a healthy practice for most people.

Initially, the sufficient intake of protein is needed for the liver to get the amino acids which are used for gluconeogenesis, or the production of new glucose, need for the few cells and organs which cannot use ketones as fuel, like some brain and kidney areas, and the red blood cells.

Moreover, protein intake is needed for the maintenance of muscle mass in the case of a reduced intake of carbs, especially during weight loss. In most cases, weight loss leads to loss of both fat and muscle, but the adequate intake of protein on a very low-carb ketogenic diet can preserve muscle mass.

Studies have shown that the preservation of muscle mass and physical performance is maximized when the protein intake is in the range of 0.55–0.77 grams per pound (1.2–1.7 grams per kilogram) of lean mass.

Weight loss studies show that very low-carb diets with protein intake within this range lead to ketosis.

One study involved 17 obese men who followed a ketogenic diet, consisted of 30% of calories from protein, for a month. Researchers found that their blood ketone levels were 1.52 mmol/L, on average, which is well within the 0.5–3.0 mmol/L range of nutritional ketosis.

To learn the protein levels your body needs on a ketogenic diet, you should multiply your ideal body weight in pounds by 0.55 to 0.77 (1.2 to 1.7 in kilograms).

To conclude, the low protein intake causes muscle mass loss, while the excessive intake might suppress their production.

  1. A Short Fast or a Fat Fast

You can also achieve ketosis by not eating for several hours. Actually, numerous people enter a mild ketosis between dinner and breakfast.

Before a ketogenic diet, epileptic children are often fasted for 24–48 hours in order to reduce the seizures sooner, as they enter a state of ketosis faster.

Ketosis might also be achieved by intermittent fasting, which involves regular short-term fasts.

In addition, “fat fasting” is another ketone-boosting approach which imitates the effects of fasting. It allows the consumption of about 1,000 calories daily, 85–90% of which come from fat, and the low calorie, and high fat intake leads to ketosis.

According to the findings of a 1965 study, a fat fast caused a significant fat loss in overweight patients.

A fat fast is low in calories and protein, so in order to prevent excessive loss of muscle mass, it should be followed no longer than 3-5 days. Yet, it has been proven that fasting, intermittent fasting and a “fat fast” help the body to achieve ketosis very quickly.

  1. Physical Activity

Studies have shown that ketosis is useful for some types of athletic performance, like endurance exercise.

On the other hand, physical activity helps the body to achieve ketosis, as exercise depletes the glycogen stores. Yet, if the intake of carbs is reduced, these stores of glycogen are low, and the liver boosts the ketone production.

One study discovered that exercise boosts the production of ketones in the case of low blood ketone concentrations. Yet, if the levels of ketones are high, they do not additionally rise with exercise and may, in fact, decrease for a short period.

Also, exercise during fasting has been found to increase ketone levels.

One small study involved 9 older women who exercised either before or after a meal. Findings showed that their blood ketone levels were 137–314% higher when they exercised before a meal.

However, note that your body might need 1-4 weeks to adapt to using ketones and fatty acids as

What is a fact is that physical activity raises the levels of ketones in the case of a restricted intake of carbs, and these effects are even boosted in a fasted state.

  1. Test Ketone Levels and Adjust Your Diet

Testing the ketone levels in order to guarantee your goals is a recommended step, as achieving and maintaining ketosis is individualized.

The three ketone types, acetone, beta-hydroxybutyrate, and acetoacetate, can be evaluated in the urine, blood, and breath.

The following three methods can help you test ketones and see if you need to make any adjustments in order to help the body enter a state of ketosis:

Acetoacetate is evaluated in urine, by dipping ketone urine strips into the urine. The different ketone levels color the strips into various shades of pink or purple, a darker color indicating higher ketone levels.

These strips are affordable and easy to use, but their long-term accuracy has been questioned. If the individual follows a ketogenic diet, studies have shown that urinary ketones are the highest in the early morning and after dinner.

The blood ketone meter is another way to measure ketones, and it works similarly to a glucose meter. Namely, a small blood drop is placed on a strip, and then it is inserted into the meter.

This evaluates the levels of beta-hydroxybutyrate in blood, as well as the ketosis levels. Yet, the disadvantage of this method is the high price of the blood strips.

Acetone is found in the breath, and researchers have shown that testing acetone breath levels is a successful way to monitor the state of ketosis in people who eat a ketogenic diet.

The ketonic meter measures these levels in the breath, and after the individual breaths into it, a color flashes and indicates whether the person is in ketosis and how high the ketone levels are.

Source

Son Goes To College And Never Calls, So Mom Posts Video On Facebook And It’s Going Viral

Seeing children graduate high school and move on to college is a difficult transition for any parent. For the first eighteen years of their lives, a parent gets to seem them pretty much everyday. But once they go to college, it’s like they have come-of-age, and it’s time for them to continue life more or less on their own.

It’s a huge leap, and I do not blame any parent for having a difficult time with this transition. As parents, I am sure we want to call our children every day and check on them to ensure they are doing just fine.

That’s why I can totally relate to how one Mom from Pennsylvania felt. Ann Pinto McCarney had a difficult time dealing with the fact that her son Liam was going to college. During the first few weeks of school, McCarney was disappointed that her son never bothered to call her. To cope with this, McCarney took her frustrations out on Facebook, where she posted a video of a lighthearted rant. It quickly went viral and now has millions of views.

She jokes, “I haven’t heard from you in a while, and I thought maybe you forgot about me.”

In her rant, this funny mom talks about all the roles she’s juggled as a mom. For instance, she states she was her son’s personal chef and chauffeur. My favorite part was when she reminded her son how to use a smartphone!

She closes with, “So now I know I’m going to hear from you, especially before your mother and father have to pay the next installment for your tuition in November.” Ouch!

Source

Say Goodbye To Back Pain Forever: This Exercise Will Take Up Only 2 Minutes Of Your Time But Will Give You A Lifetime Of Comfort.

 

Image result for Say Goodbye To Back Pain Forever: This Exercise Will Take Up Only 2 Minutes Of Your Time But Will Give You A Lifetime Of Comfort.

The vertebral column also known as the spine is very important because it offers protection and it provides proper support for our body. Consequently, it is imperative to take good care of it and prevent back damage. Sitting in a chair for hours on end can cause severe spine damage and thus back pain. Here are some advices that will help you avoid additional damage and ease the pain.

Various factors as well as health issues can be the cause for back problems, however if it is caused by long periods of time spent sitting, it can grow into more serious problems, such as problems with the joints, discs, muscles and bones. In the treatment of back problems exercise is of great help.

This video shows specific exercises recommended by the yoga teacher Vytas Baskauskas. It will only take up 2 minutes of your time, and you will be amazed with the results!

THINGS YOU WILL REQUIRE:

  • An exercise mat
  • Any kind of strap (you may also use a towel or a large cloth)

Also it is very important to pay extra attention to your breathing, as it helps reduce the  tension and relaxes the body. Doing these exercises daily will help you improve your health and the well-being of your spine and thus prevent back pain.

Try it out and see the results!

Source

How To Get Rid Of Phlegm And Mucus In Chest & Throat (Instant Result)

People often experience some kind of blockage in the nasal passages or throat, persistent cough, and find it hard to breathe. Phlegm is the thick viscous substance secreted by the mucous membrane of your respiratory tract whose role is to fight infections, especially in the case of a severe cold.

It accumulates in the throat and chest, thus congesting it and the body uses cough to expel it. Excessive amounts of phlegm commonly occur in the case of cold, flu, sinusitis and viral or bacterial infections, as well as allergic reactions due to asthma, hay fever, or damaged vocal cords.

In these cases, people often experience fever, weakness, a runny nose, constant cough, and difficulties breathing as well.  If not treated on time, the phlegm might lead to clogging of the bronchial tubes, and secondary upper respiratory infections.

The following homemade remedies will eliminate phlegm and mucus in the throat and chest, and treat all these accompanying symptoms, in a safe and effective way.

Honey And Lemon

Honey has powerful antibacterial, antiviral and antifungal properties that calm the irritated respiratory tract and lead to an instant relief. Lemon, on the other hand, is high in vitamin C, which boosts the immune system, and clears away congestion.

Ingredients:

  • 2 tablespoons of Lemon juice
  • A tablespoon of honey

Instructions:

In a bowl, add the honey and lemon juice, and stir well. Drink the concoction right away three times daily to relieve congestion.

Ginger

Ginger can act as a natural decongestant and antihistamine and has powerful antiviral, antibacterial and expectorant properties. Therefore, it soothes chest and throat congestion by drying out excessive mucus and stimulating the elimination of buildup.

You should chew 3-4 raw ginger slices daily, or drink ginger tea a few times daily.

Here is how to prepare a ginger infusion:

Ingredients:

  •  6 or 7 pieces ginger
  • A teaspoon of honey (has antiseptic properties)
  • A teaspoon of black peppercorns (fights infection)
  • 2 cups of water

Instructions:

Heat the water in a pan, and when it starts to simmer, add the ginger and peppercorns. Cover the pan, leave it to boil for a minute, and then lower the heat. Simmer for 5 to 7 minutes until it turns pale yellow. Strain and add a tablespoon of honey. You should drink this tea 2-3 times daily by sipping to instantly soothe the congestion.

Apple Cider Vinegar

Apple cider vinegar alkalizes the body and maintains a healthy pH balance in the body, which will prevent excess production of mucus in the body.

You can add a tablespoon of raw, unfiltered apple cider vinegar to a glass of water and mix well. Then, drink it 2-3 times daily to eliminate phlegm or gargle to soothe a sore throat.

Turmeric

The active compound of turmeric, curcumin, has powerful medicinal properties and destroys bacteria that are the main culprit for the appearance of bacteria.

Ingredients:

  • A teaspoon of turmeric
  • Half a teaspoon of Salt (has potent antibacterial properties)
  • A glass of Warm water (calms an irritated throat)

Instructions:

Add a tablespoon of turmeric to a glass of warm water, add the salt, stir and gargle with the solution. Repeat 3-4 times daily to loosen mucus and reduce phlegm in your throat.

Gargling with salt water is extremely helpful, as the water calms the throat, and the antibacterial qualities of salt destroy bacteria and fight infections.

Steaming

Steaming is extremely effective way to loosen up mucus and phlegm in the throat. The inhaling of vapors will provide instant relief.

Breathing in steam allows the vapors to travel down your throat and loosen up clogged mucus, thus providing instant relief. Infusing the water with herbs is also extremely beneficial.

Ingredients:

  • 4-5 cups of boiling hot water Rosemary (contains antiseptic properties) – ½ teaspoon
  • Half a teaspoon of thyme (reduces excess mucus)
  • Half a teaspoon of dried rosemary

Instructions:

Add half a teaspoon of thyme and dried rosemary to the water, and lean over the bowl to inhale the steam. Put a towel over the head, so the steam can go directly into the face. Repeat 3-4 times daily.

You can also enjoy a steamy shower twice daily.

Additional tips:

  • You should regularly blow the nose to expel the phlegm
  • Do not consume colds drink and foods
  • Avoid smoking, as it leads to congestion and irritates the respiratory tract
  • Use a humidifier to control the mucus production
  • Avoid exposure to household cleaners, paint fumes, and hazardous chemicals, as they irritate the nose and throat
  • Do not swallow the phlegm or mucus, but gargle and spit it out to accelerate the healing process
  • Consume spicy foods such as garlic and peppers to thin the mucus and break up the congestion.

Source

Place Ice on This Point 2 Times a Day For This Great Reason

 

Image result for Place Ice on This Point 2 Times a Day For This Great Reason

The traditional Chinese medicine is based on the belief that the body energy (chi or qi) travels around the body along pathways known as meridians, which have pressure points. According to acupuncturists and others practitioners of this medicine, illnesses are a result of the blockage or imbalance of chi in the body.  Therefore, the improvement of the flow of this energy in the body will efficiently improve the function of the organs in that area.

Each meridian in the body is linked to a different internal organ, and the acupuncture or massage of their pressure points will release the blockage of qi and thus relax the tension, by drawing it into the channel. Moreover, the use of ice cubes on certain neck areas also provides mood, health, and energy improvements.

Therefore, you should definitely try this easy, safe and fast Chinese medicine method to boost your health at home!

The Feng Fu or Wind Mansion point is located between the tendons in the back of the neck, at the base of the skull and the top of the neck, near the base of the hairline. Its stimulation promotes overall health.

You should lie or sit on the stomach, and place an ice cube on this point, and hold it there for 20 minutes. You can use a bandage, or a scarf to secure it. Initially, the cold feeling will be slightly unpleasant, but after a minute, you will experience an influx of heat on the place.

Repeat this twice daily, in the morning and in the evening to stimulate the release of endorphins into the bloodstream and energize the body.

The Chinese medicine maintains that this will restore and maintain physiological balance, and strengthen and rejuvenate the body.

The regular stimulation of this point offers numerous health benefits, including:

  • Improved breathing
  • Asthma relief
  • Improved sleep quality
  • Improved digestion
  • Headache, toothache and joint pain relief
  • Frequent colds treatment
  • Thyroid disorders treatment
  • Arthritis relief
  • Menstrual disorders treatment
  • Gastrointestinal issues relief
  • Treatment of stress, fatigue, and depression

Note that this technique is not recommended in the case of pregnancy, epilepsy or schizophrenia, or in the case you have a pacemaker.

The video below will provide a detailed explanation of the stimulation of the Feng Fu point:

Source

She Turned 2 Simple Ingredients Into a Cure For Cancer, Then the Government Did This To Her…

Image result for She Turned 2 Simple Ingredients Into a Cure For Cancer, Then the Government Did This To Her…

Dr. Johanna Budwig is a popular and respected doctor, who has been nominated for the Nobel Prize in Medicine six times. She dies in 2003 at the age of 95, and during her life, she cured 90% of her cancer patients.

Her cancer treatments included non-toxic ingredients which lead to absolutely no side-effects. Her success made nuclear and pharmaceutical industries regard her as an enemy and tried to suppress her work. Due to this, numerous people have not heard about the Budwig Protocol.

In her own words:

“I have the answer to cancer, but American doctors won’t listen. They come here and observe my methods and are impressed. Then they want to make a special deal so they can take it home and make a lot of money. I won’t do it, so I’m blackballed in every country.”

It is not surprising that the Big Pharma is not interested in finding a cure for cancer, as they cannot profit from dead and healthy people. Until now, cancer is the most profitable disease in medical history, so they would do everything to keep it that way.

The main factors for its development are toxins, radiation, and acidosis, all caused by pharmaceuticals and malnutrition.

Acidosis is the last stage when the body is acidic and the blood cannot retain and carry oxygen as before. As measured by a pulse oximeter, the blood oxygen level of healthy people is between 98 and 100, and only 60 in cancer patients.

Therefore, oxygen in the blood is substituted with wastes like carbon dioxide, and its lack causes the formation of tumors and mutations of cells in order to supply energy from a sugar fermentation process.

This process is not biochemically “clean” and the waste products of fermentation accumulate in the tissues and lead to even higher toxicity, acidosis, and cellular oxygen starvation.  In the end, cancer cells multiply and lead to death. This theory was confirmed and backed up by Dr. Otto Warburg who won a Nobel Prize in 1931.

Oxygen is the crucial weapon in the fight against cancer, and the treatment of Dr. Budwig stimulates the oxygen supply better and faster than other therapies.

Namely, this protocol adjusts the body’s pH beyond neutral, and thus alkalizes the body, meaning it is full of oxygen, which destroys mutated cancer cells.

Dr. Budwig’s protocol involves the consumption of common flaxseed oil and quark cheese. She discovered that the “healthy” (fat-free) diets aggravate the state, so she removed the damaging fats and foods that lead to cellular oxygen starvation and substituted them with healing foods and essential fatty acids.

Moreover, she also emphasized the role of sunlight, as a natural source of vitamin D3, which has potent anti-cancer properties.

The treatment consists of two stages, the first one being the consumption of all-natural, combining protein-sulfur of quark/cottage cheese omega-3 fats from flaxseed. She discovered that the body synthesizes omega-3 from flaxseed oil in the needed quantity.  She explains:

“Without these fatty acids, the respiratory enzymes cannot function and the person suffocates, even when he is given oxygen-rich air. A deficiency in these highly unsaturated fatty acids impairs many vital functions.

First of all, it decreases the person’s supply of available oxygen. We cannot survive without air and food; nor can we survive without these fatty acids. “

This medicine was ingested orally, and in the case of terminal cancer, she administered flaxseed oil in enema form. The other part of the Protocol consists of a special diet which should be followed for over 6 months.

Here is the recipe of the medicine:

Ingredients:

  • 2-5 tablespoons of flax seed oil, about 10 supplement capsules, or 1-3 tablespoons of freshly ground flaxseed
  • 1 cup pure quark cheese
  • little cayenne

It is also crucial that the quark cheese is not made with homogenized milk, and the flax oil or ground seed should be used right after exposure to air. Stir the medicine using a wooden spoon.

Then, this medicine should be taken orally at least once a day.

Furthermore, these are the tips for the diet during the second stage of the protocol:

The Diet!

  • Consume only freshly prepared foods
  • Avoid butter and margarine
  • Avoid all processed foods
  • Avoid soft drinks
  • Avoid sugar and add grape juice to sweeten other freshly squeezed juices
  • Avoid commercial mayonnaise, toppings, and salad dressings
  • Avoid non-organic and non-range-fat meats
  • Avoid pure animal fats, like fatback, lard, dripping, and etc
  • Your diet should be chemical-free
  • Drink freshly squeezed vegetable juices made of celery, carrots, and red beet.
  • Drink a cup of warm tea three times a day, like grape, peppermint, rosehip tea, and sweeten it with natural sweeteners only
  • Avoid artificial sweeteners like high-fructose corn syrup
  • Limit the use of all pharmaceuticals
  • Avoid tap water and bottled water, and use only fluoride-free products

Plus, you should follow these tips:

  • Avoid cosmetics and sunscreens
  • Avoid white flour, white bread, white rice, white salt, white sugar, and all foods that contain chlorine compounds
  • Avoid fish oil and non-flax sources of omega-3 fatty acids
  • Avoid “table” salt and replace it with high-quality unbleached sea salt
  • Avoid hydrogenated oils
  • Consume a teaspoon of cold pressed organic coconut oil daily
  • Avoid soy products and canola oil
  • Use cold-pressed, organic flax seed oil which is protected from air, heat, and light
  • Supplement with chlorophyll
  • Take vitamin C daily, but no more than 5 grams daily to prevent kidney stress
  • Drink green drink daily
  • Use oxygen drinks several times a day
  • Always buy some safer alternatives to detergents, bleaches, and common soaps from health food stores

Six of the books of Dr. Budwig are available in German and only the following three have been translated into English:

  • Flax Oil As A True Aid Against Arthritis, Heart Infarction, Cancer And Other Diseases (Fette als wahre Hilfe gegen Arteriosklerose, Herzinfarkt, Krebs) 1972
  • Cancer – The Problem and the Solution (Krebs. Das Problem und die Lösung) Sensei Verlag (1999)
  • The Oil-Protein Cookbook (Öl-Eiweiß-Kost) Sensei Verlag (2000)

This Protocol is a result of the extensive research by the Dr. Budwig which followed the findings on the properties of fatty acids. The following video gives an even more detailed explanation about this effective cancer treatment:

Source

This Simple Exercise Removes Back and Belly Fat in No Time!

Image result for This Simple Exercise Removes Back and Belly Fat in No Time!

What if there was a way to fully transform your body in a very short time? This article does not offer you some kind of miraculous potion or wraps, but a simple and effective exercise that will make your dreams come true!

Remember- we are not saying it’s going to be easy- we are saying that it’s definitely going to take only 4 minutes of your time a day! In only 28 days, you will reduce body fat, and dramatically boost your strength and endurance. The difference after this period will be huge!

We are presenting the Plank Challenge, which involves planking for 20-45 seconds daily during the first week, all the way up to 3-4 minutes by the end of the challenge.

The effects of this exercise are due to the fact that it is a full body workout, and the engaged muscles are located in various body parts. However, make sure you do it correctly!

This is the plan:

Hold the plank for 20 seconds during the first two days, and increase up to 30 seconds on the 3rd and 4th days. Then, aim for 40 seconds on the 5th day.

Rest on the 6th day, and then continue planking for 5 seconds on the 7th and 8th day.

Hold the position for a minute in the next two days.

On day 12, you should plank for full 90 seconds, and the next day, make a break.

Continue planking for a minute and a half on the 14th and 15th day. In the next two days, you should try to hold the plank position for 2 minutes.

Plank for 150seconds on the 18th day, and then make a day break. Resume with 150 seconds planking in the next couple of days, and hold for 180 seconds on the 22nd and 23rd day. The next day, plank for 210 seconds, again make a break for a day and hold the plank for 210 seconds on the 26th day as well.

Hold the plank for 240 seconds on day 27, and on day 28, try to endure it as long as you can!

As soon as you finish the challenge, the effects will be visible and you will be amazed! Yet, do not stop here, and enjoy the miraculous results of this short exercise!

Source

Give Me 10 Minutes, I’ll Give You The Truth About Vitamin B12 Deficiency

Image result for Give Me 10 Minutes, I’ll Give You The Truth About Vitamin B12 Deficiency

Unfortunately, even though it is extremely important for the body, Vitamin B12 is often overlooked. Yet, it is crucial for the metabolism body cells, and its lack leads to long-term diseases and neurological conditions. Hence, it is of high importance to learn the early symptoms of vitamin B12 deficiency in order to successfully prevent various health issues.

We will also reveal its importance for your overall health and which foods are the richest sources of this vitamin. These are some of the most important health benefits of this vitamin:

  1. Helps Digestion

This vitamin aids in the production of digestive enzymes, thus helping the breakdown of foods in the stomach and supporting a healthy metabolism. It helps foster healthy gut bacteria and removes the harmful bacteria in the digestive tract.

This, in turn, prevents inflammatory bowel disease, Candida, and other digestive disorders.

  1. Prevents Nerve Damage

Nerves have a natural covering called myelin sheath whose primary purpose is to protect them from toxins and free radical damage.

Without this protective covering, nerves can be easily damaged and killed which can result in nerve-related disorders. This is because dead nerves are interrupting the transmission of signals to and from the brain.

  1. Prevents Heart Disease and Stroke

Heart diseases are one of the leading causes of death in the U.S. and a recent study has shown that the raised levels of homocysteine increase the risk of heart disease even more than cholesterol. The non-protein α-amino acid leads to inflammation in the case of reduced levels of vitamin B12. Therefore, this vitamin lowers the homocysteine levels, and thus raises the risk of heart disease and stroke.

  1. Supports Energy

Vitamin B12 triggers the production of energy by supporting the health of cells. The reduced levels of this vitamin starve and weaken the cells. The metabolism needs vitamin B12 to turn carbs into usable glucose – which is a vital participant in the process of energy production. Hence, in the case of B12 deficiency, you might often suffer from fatigue.

  1. Bone health

B12 is especially beneficial in the case of osteoporosis and other bone issues as patients have higher levels of homocysteine than healthy individuals. Vitamin b12 lowers the levels of homocysteine, which is perfect in these cases.

  1. Helps Produce Erythrocytes and Prevent Anemia

The vitamin B12 helps the production of erythrocytes, so it protects against megaloblastic anemia whose symptoms include weakness and chronic fatigue.

Vitamin B12 Deficiency symptoms:

  1. Muscle Weakness

If you feel that your muscles are weak, and you find it difficult to carry even a bag, they probably lack the needed amount of oxygen from erythrocytes, as improper oxygenation to muscle cells and vitamin B12 deficiency leads to uncharacteristic muscle weakness and sluggishness.

  1. Eye Problems

Prolonged vitamin B12 deficiency might cause damage and changes in your vision.  The deficiency of this vitamin leads to an optic neuropathy as it causes a damage of the optic nerve and light sensitivity, reduced central vision, blurred or doubled vision, and shadows or tracers.

  1. Dizziness

The frequent bouts of vertigo and lightheadedness, or dizziness, indicate vitamin B12 deficiency. These episodes often occur when walking upstairs or downstairs, or when standing up too fast or suddenly from a chair.

  1. Unexplained Fatigue

Constant fatigue is another early sign of the lack of this vitamin, especially if it occurs without an evident cause. This is a result of the reduced production of erythrocytes in your body that leads to insufficient amounts of oxygen transported throughout the body.

  1. Pale Skin

If your face has turned pale, it might be a result of the lack of vitamin B12 deficiency caused by the lack of erythrocytes. In turn, the body produces more bilirubin which turns the rosy cheeks pale.

  1. Forgetfulness

The chronic deficiency of this vitamin often leads to uncharacteristic forgetfulness, which does not necessarily indicate early dementia, or Alzheimer’s.

  1. Pins and Needles

Vitamin B12 deficiency leads to paraesthesia, or otherwise known as pins and needles. You can experience prickling, tingling, or numbing sensation throughout the body, especially in the hands and feet. This is due to the nerve damage which is a result of the lack of vitamin B12.

The following list involves some of the richest natural sources of this vitamin:

  • Beef and chicken liver — 81 milligrams in 3 ounces
  • Salmon — 19.5 milligrams in 108 grams (1 filet)
  • Herring —18.7 milligrams in 143 grams (1 filet)
  • Mackerel — 15.3 milligrams in 3 ounces
  • Sardines — 13.3 milligrams in 1 cup
  • Tuna — 9.3 milligrams in 3 ounces
  • Trout — 9.1 milligrams in 1 filet
  • Organic yogurt — 1.3 mg in 1 container of plain Greek yogurt
  • Turkey — 1.1 milligrams in 3 ounces
  • Raw milk — 1 milligram in 1 cup
  • Beef tenderloin — 0.9 milligrams in 3 ounces
  • Lamb — 0.8 milligrams in 3 ounces

Plus, other non-vegan sources of vitamin B12 are cheese, cereals, plant-based milk (coconut milk, soymilk, almond milk) and nutritional yeasts.

The importance of this vitamin, therefore, is its numerous medicinal properties which can help you prevent various health issues. Hence, it is of high importance to learn to detect its deficiency and treat it on time in order to protect yourself from additional health complications.

Source

Thyroid Disorder: Signs, Symptoms, Causes and Natural Remedies

Image result for Thyroid Disorder: Signs, Symptoms, Causes and Natural Remedies

The thyroid disorder is something lots of women suffer from.  A thyroid represents the endocrine gland located in the neck that secretes two hormones into the blood:

  • Triiodothyronine (T3)
  • Thyroxine (T4)

Both of them are responsible for regulating the energy growth and metabolism. What’s worrying is that thyroid disorders are pretty common nowadays. 1 out of 20 people is experiencing some disorder in their life. Typically, these diseases show in women, but they can occur in men, teenagers, and even children.

Thyroid Disorder: Signs, Symptoms, Causes and Natural Remedies

Beslenme Spor

Types of Thyroid Disorders

There are two kinds of thyroid disorder. They are:

  • Hypothyroidism
  • Hyperthyroidism

Both of them come as a result of thyroid imbalance. When the thyroid gland produces the excess or low amount of a thyroid hormone, you will experience hyperthyroidism and hypothyroidism, respectively.

Hypothyroidism

It occurs when the thyroid doesn’t produce enough of its hormone. The most common symptoms of this condition are fatigue, muscle pain, dry skin, weight gain, concentration difficulties, cramps, excess fluid in tissues, cold sensitivity and hair thinning.

Hyperthyroidism

It’s the most common thyroid disorder that occurs when the thyroid produces too much of the hormone. The most common symptoms are anxiety, irritation, rapid heart rate, nervousness, weight loss, heat sensitivity, diarrhea, and sleeping disorder.

Main Triggers of Thyroid Disorder

There are a lot of disease triggers, but the most common ones are:

  • Iodine deficiency
  • Metal buildup
  • Chronic Stress
  • Toxic Overload

Hyperthyroidism can also be triggered by Graves’ sickness, toxic adenomas, or thyroiditis.

Hypothyroidism can occur from lithium or iodine overexposure, Hashimoto’s thyroiditis, or thyroid removal.

How to Prevent Thyroid Disorder?

  • Manage stress because chronic stress leads to developing thyroid disorders
  • Eat Healthy because the intake of iodine, omega-3 fatty acids, zinc, and selenium supports good thyroid health
  • Detoxify your body because a sauna session or heat therapy will treat your thyroid disorder by removing the harmful toxins
  • Exercise regularly because you will be able to promote the optimal production of the hormone by doing it.
  • Take HQ Nutritional Supplements because they will help you feed the lack of nutrients and treat thyroid problems
  • Prevent thyroid disorders by fixing the root causes (Main Triggers of Thyroid Disorder) that lead to this problem

I hope things got clearer now and you know how to proceed from now on.

Don’t forget to share this with all of your friends.

Source

Why You Should ‘Activate’ Your Nuts & Seeds – And How To Do It

Image result for Why You Should ‘Activate’ Your Nuts & Seeds – And How To Do It

Seeds and nuts are delicious and easy snacks, and they provide numerous essential nutrients, fibre, and healthy fats. Yet, if you are a fan of roasted nuts, we suggest replacing them with raw, dried nuts, as roasting might cause some side-effects and make the nuts go rancid. Also, companies often use cheap oils.

Therefore, simply buy raw ones and roast them on your own, at home. However, you probably weren’t aware of the fact that you should activate seeds and nuts in order to enjoy all their benefits. The activation process involves soaking them for several hours or overnight.

Nuts and seeds are high in phytic Acid, which is the storage form of phosphorus in plants, and it binds with minerals such as calcium, iron, zinc, magnesium, and manganese in the digestive tract, and makes them unavailable.

The regular consumption of foods high in phytic acid raises the risk of developing mineral deficiencies and osteoporosis.

Hence, if you are a fan of nuts and eat handfuls daily, you should definitely learn how to activate your nuts.

The bodies of some animals have phytase, which is an enzyme that breaks up phytic acid. Even though we do not have it, there are certain ways to neutralize the phytic acid and use all the nutrients and minerals from nuts and seeds, by soaking, sprouting, and/or fermenting.

Nuts and seeds have enzyme inhibitors which prevent them from sprouting prematurely. In the wild, seeds and nuts can wait for the needed moisture and warmth long before they germinate.

The inhibitors clog up and deactivate the enzyme’s active site, making unsprouted nuts hard to digest.

The process of activation of nuts reduces the levels of phytic acid and makes the enzymes available by switching off their enzyme inhibitors. In this way, by soaking, we send a signal to the dried nuts that it is germination time, and it can switch off these elements and start sprouting.

If you consume lots of nuts, you can activate them on a daily basis or in big batches to save time.

This is how to activate them:

In a large bowl, add two cups of the seeds and nuts you plan to activate. Note that chia and hemp seeds do not need to be activated.

Then, pour filtrated water to cover them until they are fully submerged, with 2 inches of water on the top. Add 2 teaspoons of sea salt, and leave them thus for 7-12 hours.

Almonds need to soak for 12-14 hours, and cashews only 3-5.

Afterward, just strain off the water and wash them. Next, put them on dehydration racks or on cookie sheets in the oven to dry them at 150 degrees F or 65 degrees C.

They need to be completely dry as otherwise, they can easily spoil. When they are dry, transfer them to an airtight container and store them in the fridge. Now you can reap all the benefits of your favorite seeds and nuts!

Source