Health-Benefits-of-Onions

Health Benefits of Onions

Onions are part of the allium family of vegetables and herbs, Allium vegetables have been cultivated for centuries for not only their characteristic, pungent flavors but also for their medicinal properties. Allium vegetables have been studied extensively in relation to cancer, especially stomach and colorectal cancers. Here on these page we will see some of the important health benefits of onions.

Onions Images, Photos, Pics, Picture

Onions Images, Photos, Pics, Picture

 

Health Benefits of Onions

Why onions make us cry ?

Onions produce the chemical irritant known as syn-propanethial-S-oxide. It stimulates the eyes’ lachrymal glands so they release tears. Scientists used to blame the enzyme allinase for the instability of substances in a cut onion.




Onions are a very good source of vitamin C, B6, biotin, chromium, calcium and dietary fibre. In addition, they contain good amounts of folic acid and vitamin B1 and K. Onions are consumed raw, dried as a powder or as juice. Onions probably originated in central Asia, in modern-day Iran and Pakistan. Never mind the tears they bring on; onions are an ace ally in your fight against a disease. A prized member of the lily family, they lavish you with health benefits while adding oodles of taste to your food. Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy.

Health Benefits of Onions:

Improve Digestive System

Onions can improve the digestive system. If you have digestion problem, then onions can cure it by increasing the release of digestion juices.

Cure Fever and Allergies

It is an immediate cure for fever, common cold, cough, sore throat, allergies etc.

Regulates Blood





Onions contain chromium, which assists in regulating blood sugar.

Reduce Inflammation

For centuries, onions have been used to reduce inflammation and heal infections.

Prevents Cancer

A powerful compound called quercetin in onions is known to play a significant role in preventing cancer. Several servings of onion each week are sufficient to statistically lower your risk of some types of cancer. For colorectal, laryngeal, and ovarian cancer, between 1-7 servings of onion has been shown to provide risk reduction.

Improves Immunity

The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity.

Prevents Gastric Ulcers





Onions scavenge free radicals, thereby reducing your risk of developing gastric ulcers.

Used in Asthma Treatment

Onions have historically been used to treat asthma, too. Its action in asthma is due to its ability to inhibit the production of compounds that cause the bronchial muscle to spasm and to relax a bronchial muscle.

Low in Fat and Calories

Onions are very low in calories and fats.

For Better Skin

The antioxidants present in onions prevent your skin from getting wrinkles and fine lines which appear with age.

Got bitten by a honeybee? Apply onion juice on the area for immediate relief from the pain and burning sensation.

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11 Foods That Lower Your Blood Pressure

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Check out this list of foods that can help lower blood pressure and reduce your risk of heart disease.

Often, you won’t feel a thing for years, even decades, while the damage to your cardiovascular system mounts. Finally, one day, when blasting through a workout or simply relaxing, it happens—a heart attack or stroke that either ends or forever alters your life.




Relaxing and sleeping more, exercising regularly, taking medications daily, and perhaps hardest of all, changing eating habits. The cruel twist? Feeling stressed by all of this will only make things worse.

Normalizing blood pressure is one of the most important things—if not the most important thing—you can do to improve your health and increase your life span. Fortunately, there are alternatives to popping pills: Many foods can lower blood pressure naturally. Rather than cutting things out, science shows that you can really benefit from adding these into your diet.

1. Beetroot

Nitrates and nitrites are compounds that play a big part in our metabolic system. The influence they have can be quite confusing, but it’s definitely worth understanding if you’ve got blood-pressure problems.

Many believe nitrates and nitrites are unnatural, although that’s not actually the case. They are commonly added to foods as preservatives, but they are also naturally produced by your body for saliva. Nitrates and nitrites can be converted into two different compounds: nitrosamines (very bad) or nitric oxide (very good).

Nitrosamines are produced when nitrites are exposed to extremely high temperatures. Think frying nitrites in preservative-loaded bacon, or the nitrites in cigarettes. Most of these increase your risk for cancer.

Nitric oxide (NO), on the other hand, acts as a signaling molecule, one that is typically beneficial to health. It gives signals to the cells in your arteries, telling them to soften and relax. This action greatly improves vasodilation, which reduces blood pressure.

For this reason, nitrate-rich foods that are not exposed to very high heat are beneficial because they can become nitric oxide. What most don’t realize is that vegetables are the largest source of nitrates in the human diet.

Beetroot is the best of the bunch, with most research focusing on beetroot juice supplementation. A 2013 review looked at the results of 16 clinical trials on the topic, and found that beetroot juice intake reduces blood pressure by 4-10 mmHg in just a few hours.10 A reduction of at least 5 mmHg in blood pressure reduces your risk of a fatal stroke by 14 percent and cardiovascular disease by 9 percent.

2. Garlic

Did you know garlic was not historically used for cooking?

Throughout history, garlic’s main use was for health and medicinal purposes. This has been documented by major civilizations such as the ancient Egyptians, Babylonians, Greeks, Romans and Chinese. The active ingredient in garlic is allicin, a sulphur compound formed when a garlic clove is crushed, chopped or chewed.

Several human studies have shown that supplementing with garlic significantly lowers elevated blood pressure. One study even found garlic was just as effective as prescribed medications after 24 weeks.

Considering that garlic also reduces low-density lipoprotein (LDL) cholesterol by 10-15 percent, adding more to your diet is an absolute necessity, in my opinion. These results have been seen with supplementation of 600-1,200 milligrams per day—equal to eating at least two garlic cloves daily.

There is one strong side effect though: garlic breath!

3. Fish Oil

Fish oil refers to the natural fatty acids found in certain fish species. These fatty acids—such as omega-3 fats—are extremely beneficial to human cardiovascular health. Many human trials and reviews have found fish-oil supplementation to be an effective treatment for high blood pressure.20-24 However, benefits are only seen in people with existing hypertension.

The mechanism of effect is not clear, but most experts believe it has to do with the omega-6: omega-3 ratio. Essentially, having more omega-3 fats in your diet (compared to omega-6 fats) is better for your heart health. A 1:1 ratio is linked with much healthier and stronger blood vessels.

Our ancestors were thought to have a ratio of between 1:1 and 4:1 (omega-6:omega-3). However, due to the heavy use of vegetable oils today, the average Western diet has a ratio of 16:1. In other words, for every 16 grams of omega-6 fats consumed, we consume only 1 gram of omega-3.

Improving your ratio even to 4:1 is associated with a 70 percent decrease in cardiovascular-related death. The best way to do this is by consuming more omega-3 fats such as oily fish, olive oil, walnuts, and flaxseed. It also helps to limit other seed/vegetable oils, which tend to be high in omega-6 fats.

Fish oil supplements are an effective and more affordable alternative to eating oily fish. However, if you have access to fish, 2-3 servings per week should provide heart-healthy benefits.

4. Cashews and Almonds

Tree nuts—not to be confused with peanuts, which come from the ground—are linked with many metabolic health benefits. Almonds and cashews really stand out, particularly when it comes to metabolic problems such as high blood pressure.

What makes them so influential is their rich magnesium content. Magnesium is an essential mineral involved in over 300 bodily process. A lack of magnesium in the diet is strongly associated with blood pressure complications. Replacing that lack of magnesium has been shown in numerous studies to greatly reduce high blood pressure.

Interestingly, one study on type 2 diabetics only saw reductions in blood pressure once vitamin C and E were added to their magnesium supplementation. If you’re diabetic, this is something to keep in mind if you do decide to use supplements rather than whole foods.

The current recommended daily intake for magnesium in the U.S. is 310-420 milligrams. One cup of almonds or cashews provides 360 milligrams, which is what I recommend to clients to help maintain optimum levels.

5. Kale





Kale is one of the few “superfoods” that actually earns that moniker. Like spinach, it’s loaded with vitamins, minerals, antioxidants, and other compounds known to help prevent disease.

However, the reason kale may reduce high blood pressure is because of its unique nutrient profile. It’s rich in magnesium, potassium and vitamin C. A diet high in potassium is strongly linked to lower blood pressure. This could be because magnesium’s effect on blood pressure is enhanced when combined with more potassium. In some cases, this combination can lower blood pressure as much as medications.

Unfortunately most people no longer consume much potassium. Our hunter-gatherer ancestors consumed around 10,500 milligrams of potassium per day, whereas the average American today takes in only 2,800 milligrams per day.

I prefer kale over spinach because it has four times more vitamin C! Similar to the potassium-magnesium relationship, vitamin C appears to increase the blood-pressure-lowering effects of magnesium as well as increase potassium in the blood.

Kale’s nutrient trio of magnesium, potassium, and vitamin C makes it unrivalled for blood-pressure control and minimizing disease risk. If you only pick one leafy green vegetable, make it kale.

6. Stevia

With refined sugar now recognized as harmful, sweetener alternatives have become incredibly common. Stevia is one of the more popular choices. It’s is one of the few natural sweeteners, it doesn’t jack up your blood sugar, and it doesn’t have the same health question marks that dog many artificial sweeteners on the market.

The two active ingredients that make stevia sweet are called stevioside and rebaudioside A.

A one-year trial on participants with high blood pressure found that those given 750 milligrams stevioside per day decreased their systolic blood pressure by 8.1 percent and diastolic blood pressure by 13.8 percent after three months. Impressively, they were able to maintain this reduction for the next nine months.

Another study using high doses of stevioside (1,500 milligrams per day) noted that after two years, blood pressure decreased by 6.5 percent.

Several studies failed to find any health benefits; however, these were very short-term and used healthy participants. Sweetener users are typically in it for the long haul.

If you’re looking to replace sugar, or are already using another type of sweetener, stevia appears to be the best choice for those with elevated blood pressure. It’s by no means a quick fix, but the long-term effects seem to be safe and may even be beneficial.

7. Turmeric

Turmeric is a popular Indian curry spice. For centuries, Indians used it not only in their cooking but also as a medicinal herb. And they were on to something.

Turmeric’s medicinal properties have only recently been confirmed by science and are very impressive.49 The main active ingredient in turmeric is curcumin, which has powerful anti-inflammatory effects in the body.

In a study of 32 post-menopausal women, supplementing 150 milligrams of curcumin for eight weeks successfully improved blood flow to levels seen in those who exercise three times per week.

Another human study using 500 milligrams of turmeric three times per day (containing 22.1 milligrams curcumin in each dose) reported large decreases in blood pressure in subjects with nephritis, or inflammation of the kidneys. Those with cardiovascular issues, particularly diabetics, are at high risk for such kidney problems.

The benefits curcumin has on blood flow and blood pressure are believed to be related to nitric oxide, similar to beetroot mentioned above. Supplementation of curcumin has shown to increase circulating nitric oxide, in some cases by up to 40 percent in just four weeks. These potential cardiovascular benefits are too great to ignore, especially if you are at high risk of complications.

There is just one problem with curcumin: Humans are very bad at absorbing it. For any noticeable health benefits, it is essential to consume curcumin with an enhancer such as black pepper. Black pepper contains piperine, a substance that boosts curcumin absorption by a whopping 2,000 percent.

Add plenty of pepper to your turmeric-based curry. Or if you decide to supplement, eat some whole peppercorns at the same time.

8. Green Tea

Traditionally from China, green tea is loaded with an array of powerful compounds and antioxidants unrivalled by any other food.

The reason tea—green tea in particular—is so beneficial is because of its polyphenols. One particular green tea polyphenol, known as catechin, has shown to improve blood flow and blood pressure. Like beetroot and curcumin, the mechanism is thought to involve nitric oxide.

A large review of green tea confirmed that two cups per day (500 milliliters) can increase arterial diameter by up to 40 percent. Just as wider pipes will increase water flow, wider and more relaxed blood vessels increase blood flow, reducing pressure. It’s no real surprise then that regular green tea drinkers have up to a 31 percent lower risk of cardiovascular disease.

9. Green Coffee





Coffee beans are naturally green, but roasting turns them brown. So in essence, green coffee is just another name for unroasted coffee.

While roasted coffee beans have a similar chemical composition to green coffee beans, the roasting process destroys much of its chlorogenic acid. This is the active ingredient that gives green coffee beans additional health properties. It’s also the ingredient extracted for use in supplements such as green coffee bean extract.

While green coffee bean extract may not be the “weight-loss miracle” Dr. Oz claimed, it does appear to benefit blood flow, at least in the short term.

One 12-week study using 480 milligrams of green coffee extract (equal to 140 millgrams of chlorogenic acid) found it reduced heart rate and blood pressure by about 8 percent. These benefits were maintained for 12 weeks of supplementation, but only in those who began with high blood pressure. What’s more, benefits were lost once supplementation stopped.

Theoretically, drinking more green coffee should have much of the same benefits as supplementing, but it depends on the chlorogenic acid concentration. Doses used in these studies were equivalent to 120-300 milligrams of chlorogenic acid.

Try swapping your regular coffee for green coffee and then checking for any blood pressure changes after a month.

10. Vitamin K2

For decades we were told to cut all fats from our diets. Unfortunately, these recommendations were based on bad science.

In looking at fat intake and blood pressure specifically, full-fat dairy may be beneficial as it contains vitamin K2. Vitamin K2 helps regulate where calcium ends up in the body. It works to keep calcium in your bones, and removes it from blood vessels where it can cause arterial stiffness and calcification.

While no studies exist measuring the direct effect of K2 on blood pressure yet, it makes sense that it would be beneficial given its relationship with vascular health.

A soon-to-be published observational study—one of Europe’s biggest—found that those who eat eight portions of high-fat dairy per day are 23 percent less likely to get type 2 diabetes than those eating one portion per day.75 Blood pressure is a key predictor of vascular diseases such as heart disease and type 2 diabetes.

Full-fat, grass-fed dairy products are by far the best sources of vitamin K2. This includes butter, cheese, full-fat yogurt, and ghee. Liver and other organs are good sources too, as are fermented foods such as sauerkraut, natto and miso. If those food sources are not an option for you, supplementation is a valid alternative, and should be taken alongside vitamin D for maximum effect.

11. Extra-Virgin Olive Oil

Olive oil is probably the healthiest oil in the world. It’s a staple of Mediterranean-style diets, and is rich in heart-healthy monounsaturated fats and phenolic antioxidants. “Extra-virgin” olive oil has the highest levels of beneficial components because it is the least processed form of olive oil.

The cardiovascular benefits of olive oil are certainly no secret, with one major study finding it reduced heart attacks, strokes, and death by a whopping 30 percent.

It’s no surprise then that olive oil is a fantastic food for lowering blood pressure.

Your Diet Is Just the Beginning

Of course, many other factors influence blood pressure too. These include physical activity, adequate sleep, sun exposure, meditation, and other stress-management practices. In the end, however, the majority of these link back to diet. What goes into your mouth is certainly the most influential factor at play.

There are so many natural foods that may help lower your blood pressure—especially if you’re struggling to manage it without pharmaceutical drugs. It’s just a matter of trying them out for yourself.

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10 Health Benefits of Drinking Water

Water is the main component of the human body. In fact, the body is composed of between 55 and 78 percent water, depending on body size. Adequate and regular water consumption has numerous health benefits. As an added plus, it has no calories, fat, carbohydrates or sugar.
The amount of water you consume everyday plays an important role in maintaining a healthy body. Experts recommend drinking eight to 10 glasses of water each day to maintain good health.
Furthermore, the Institute of Medicine has determined the adequate intake of total beverage per day (AI) to be about three liters or 13 cups for men and 2.2 liters or nine cups for women.




Here are the top 10 health benefits of drinking water.
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1. Relieves Fatigue

If you often feel tired, there is a high chance that it could be due to inadequate consumption of water which makes the body function less efficiently. In fact, fatigue is one of the first signs of dehydration.
When there is less water in the body, there is a drop of blood volume which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue.

2. Improves Mood

Research indicates that mild dehydration (even one or two percent lower hydration level of hydration than optimal) can negatively affect your mood and ability to think.
A small study conducted on 25 women and published in the Journal of Nutrition found that being dehydrated can take a toll on your mood and cognitiive function. The color of your urine is a good indicator of your level of hydration. The lighter the color the better the level of hydration and vice versa.

3. Treats Headaches and Migraines





If you have a headache or migraine, the first thing that you can do to get some relief is drink plenty of water. Headaches and migraines are often caused by dehydration.
In a study published in the European Journal of Neurology, researchers found that increasing water intake helped reduce the total number of hours and intensity of headaches in the study participants.

4. Helps in Digestion and Constipation

Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Inadequate water in the body often results in constipation as the colon pulls water from the stools to maintain hydration, thereby making them harder and difficult to pass.
Drinking sufficient water boosts your metabolism and helps the body properly break down food. This helps your digestive system work well and promotes regular bowel movements. Warm water, in particular, is good for digestive health.

5. Aids Weight Loss

In a clinical trial, scientists found that drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more.

6. Flushes Out Toxins

Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste primarily through sweat and urine.
It also promotes kidney function and reduces kidney stones by diluting the salts and minerals in urine that cause kidney stones.
Though you need to drink adequate amount of water throughout the day, experts warn against drinking too much water (although uncommon still, it is possible) as it may reduce your kidneys’ ability to filter out waste.
Thus, it is recommended to drink the amount of water your body requires. As the amount of water required by the body tends to differ from one person to another, it is usually suggested to drink to your thirst, and also include other fluids and foods with high water content in your diet.

7. Regulates Body Temperature

An ample amount of water in the body also helps regulate body temperature. The thermal properties of water and its ability to release heat from the body when sweat evaporates from the surface of the skin greatly helps maintain an even body temperature.



A well-regulated body temperature also will make you feel more energetic when exercising. Water also helps keep your joints and muscles lubricated, thus preventing cramps and sprains.

8. Promotes Healthy Skin

Water keeps the body well hydrated and improves capillary blood flow, which promotes healthier and younger-looking skin. Water helps replenish skin tissues, moisturizes skin and increases the elasticity in your skin.
When the body gets enough water, your skin will feel moisturized and it will look fresh, soft, glowing and smooth. Also, water helps prevent and treat soft lines, scars, acne, wrinkles and other aging symptoms.

9. Relieves Hangover

Drinking water works as a simple yet effective way to get rid of hangover as well. Being a diuretic, alcohol causes you to pee much more than you take in. Thus, water helps rehydrate the body and speed up recovery.
Experts recommend drinking 16 to 20 ounces of water at night before going to bed after you have had too much alcohol.

10. Beats Bad Breath

Bad breath is a clear sign that you may not be drinking sufficient water. It keeps your mouth moist and washes away food particles and bacteria. It also dilutes the smelly compounds that oral bacteria create.
So, drink sufficient water and also rinse your mouth with water, especially after having a meal or snack to control odors and remove bacteria and food debris stuck between your teeth and gum line.
To conclude, it is essential to make necessary efforts to drink adequate amount of water daily. To derive the various health benefits of water, make sure to drink filtered water. Along with water, also take more fluids and eat more fruits and vegetables that are high in water content.

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6 Steps To Lose Fat If You’re Over 40

If you’re over 40, you might notice that battling the bulge isn’t quite as simple as it used to be. In this post, you’ll learn how to eat, exercise, and supplement to lose stubborn body fat and turn back the clock.

Do you have a flabby “dad bod”? (It’s all the rage these days.)  Or maybe you’re getting an extra curve where you don’t want one?  You could be working out and eating the same way you did when you were 25, but suddenly you’re unable to burn body fat.


Don’t beat yourself up—it has nothing to do with willpower and everything to do with a phase of your life known as somatopause.

Somatopause usually begins somewhere around the age of thirty, and it just means that your body has slowed the production of growth hormone. A lower level of growth hormone levels means reduced body mass and bone mineral density and an increase in body fat, especially in the belly.

Here are a 6 simple steps to help you lose fat over 40.

STEP 1: MAKE BONE BROTH AND COLLAGEN PART OF YOUR ROUTINE

Homemade Bone broth is one of the most powerful superfoods on the planet, especially if you’re over 40. You make bone broth by simmering the bones of a pasture-raised animal for 10 – 24 hours in a slow-cooker, or 24-48 hours for beef.  This low, slow cooking draws out the collagen, marrow, and other healing elements from the bones, including amino acids, minerals, glycine, and gelatin—which helps heal the gut and reduce inflammation.

The collagen from the bone broth is especially important, as it keeps skin elastic and youthful and is an integral component of ligaments, cartilage, tendons and bones.  Adding collagen to your diet will help you heal after a big workout and keep your joints lubricated and your body feeling energized.

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To make bone broth: Place about two pounds of bones from a pasture-raised animal (chicken carcass, beef marrow bones, goat bones, etc.) in the bottom of a slow-cooker with a splash (about a tablespoon) of vinegar, and simmer on low for 10 – 24 hours.




For an easy soup, add a quartered onion, 3 celery stalks, salt and pepper.

Drink 1 – 2 cups of bone broth a day. This will bring you back to life.

If you don’t drink bone broth, you can find a good collagen supplement by talking to a knowledgeable sales clerk at your local health food store. You can also order collagen online from Designs for Health or Bulletproof (enter WILDDIET10 at checkout for 10% off). Choose a whole food supplement from organic, grass-fed animals.

STEP 2: FOCUS ON SEX-SPECIFIC FOODS TO BOOST FAT-BURNING HORMONES

Men and women are different—chemically speaking. Because of this, men and women often need to boost either their testosterone, estrogen, or progesterone when production starts to slow down in order to keep muscle and lose fat.

These foods will help turn back the clock.

Testosterone-Boosting Food for Men

How can you tell if your love-handles and lethargy are due to low levels of testosterone? Check for these signs:

  • Low libido
  • Fat gain
  • Memory loss
  • Irritability
  • Depression
  • Erectile dysfunction
  • Decreased muscle mass
  • Low energy
  • Moodiness
  • Low sperm count

If any of these describe you… and you want to take off some weight and start looking like the gladiator that you are, it’s time to start eating real Man-Food—the kind of foods that boost testosterone production to help you shed fat and sculpt those abs.

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Here are a few of the foods that will give you a testosterone boost:


  • Brazil nuts
  • Steak
  • Eggs with yolks
  • Crustaceans
  • Garlic
  • Asparagus

For a complete list, plus a daily menu of Manly Muscle-Building Fat-Shedding Food, check out this blog post now! Cooking is one of the manliest things you can do.

Estrogen-Boosting Foods for Women

Not all women need to boost their estrogen, especially those at a high risk for breast cancer. However, women do begin to lose estrogen after menopause, which causes weight gain and muscle loss as well as bone fragility and sometimes joint pain.

When your estrogen production starts to slow down, your body counteracts by trying to hold on to as much of its existing estrogen as possible—which means holding on to the fat that contains it. Yes, estrogen is stored in fat cells.

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Adding some foods that naturally boost estrogen can help you regain your muscular, lean build without using hormone replacements. Try adding a few of the following into your healthy diet:

  • Flax, sesame, and sunflower seeds
  • Cashews
  • Curly Kale
  • Broccoli
  • Apricots
  • Green cabbage
  • Strawberries and blueberries

 

STEP 3: EAT THESE FAT-BURNING FOODS 

The Wild Diet focuses on whole foods: healthy fat-burning fats; organic vegetables; pasture-raised meats, poultry, and wild-caught fish; pasture-raised eggs and grass-fed dairy. I also find it beneficial to add in clean carbs like sweet potato and wild rice 1-2 times per week in the evening. People who are especially active, those who have a super-high metabolism, and some women do well adding clean carbs more often.

Here’s a basic list of what to eat to burn fat, look amazing, and feel young when you’ve reached forty and beyond:

Healthy Fats


Contrary to what mainstream nutrition guidelines might tell you, healthy fats are good for you. They help you burn fat and are a necessary component of a healthy diet. These fats include:

  • Butter from grass-fed cows
  • Lard and tallow from pasture-raised animals
  • Fatty meat from pasture-raised animals
  • Coconut oil, coconut butter, and full-fat unsweetened coconut milk
  • Avocado and avocado oil
  • Olive oil
  • Organic soaked and dehydrated nuts and seeds, nut oil, and nut butters

Protein  

You need to get enough protein, but a lot of low-carb diets overdo it. You should be eating far more leafy green and fresh veggies than you do meat. Get your meat from grass-fed or free-range animals whenever possible.

Protein sources can include:

  • Grass-fed beef, bison, and buffalo
  • Pasture-raised poultry, pork and eggs
  • Wild-caught seafood
  • Grass-fed, fermented dairy, like cheese, kefir, cottage cheese, and yogurt

Vegetables and Fruits  

Eat as many raw vegetables as you like—especially leafy greens. Throw them in an omelet, blend them into a green smoothie with some stevia and ice, make a huge salad with a drizzle of oil and lemon, or simply snack on some raw celery sticks. You should be eating 5 – 7 servings of veggies a day, and you can cram a lot of those into one big smoothie or salad.

SIMPLE GREEN SMOOTHIE RECIPE:  Blender full of greens (kale, spinach, lettuce, chard), 1 cucumber, 1 carrot, 2 tablespoons olive oil, 1/4 cup full-fat unsweetened canned coconut milk, dash pure green stevia leaf to taste, purified water and ice. Blend.


As for fruit, take it easy. Fruit can pack in a lot of sugar. If fat-loss is your goal, stick primarily to lower-sugar choices like a serving or two of fresh berries or half a green apple. Avoid tropical fruits which are typically high in sugar.

Water

Drink a lot of pure, filtered water. More often than not, if you feel hungry you’re probably just thirsty. Drink a big glass of filtered water right when you wake in the morning, and drink a glass about 30 minutes before each snack or meal. Try adding a slice of organic lemon to your water for a refreshing beverage that will help cut cravings. Water helps the digestion process, makes you feel fuller, and you function better all-around when you’re hydrated.

STEP 4: AVOID THESE FAT-STORING FOOD

Contrary to popular belief, fat doesn’t make you fat.

The wrong kind of fat makes you fat… so do refined foods, processed sugar, wheat (and most grains), and artificial sweeteners (pg. 37, The Wild Diet). These foods cause low-grade inflammation in the body, leaky gut, and craving cycles that lead to fat storage and a whole host of health issues.

Here is a list of foods to stay away from if you’re trying to lose weight:

  • Prepackaged processed foods
  • Wheat/gluten (including breads, pasta, crackers)
  • Corn in any form
  • White potatoes
  • Refined white sugar (including brown sugar, sugar syrup, cane sugar)
  • White rice/white rice flour
  • Refined grain oils (corn oil, safflower oil, canola oil, etc.)
  • Artificial sweeteners (blue, yellow, and pink packets)
  • Soda or sports drinks of any kind
  • Agave Syrup
  • High sugar fruits like melon, plums, bananas, grapes, oranges (occasional treat)

If you stick to the outside of the grocery store, avoiding the middle aisles except to grab some olive oil, your healthy fat-burning grocery trips will be a snap!

STEP 5: TRY KETOGENIC FASTING TO RESET INSULIN RESISTANCE

One of the best-kept secrets to losing weight during somatopause, or even after menopause, is ketogenic fasting. This does not mean “starve yourself.”Ketogenic fasting is a way of timing your meals to optimize your fat-burning hormones, reduce inflammation, and regulate insulin and blood sugarthroughout the day.

Your eating pattern on the first day might look something like this:

7:00AM: Organic coffee with coconut oil, grass-fed heavy cream, butter, full-fat coconut milk, or MCT Oil. Or if you don’t drink coffee, try blending some fat in your tea or have a cup of bone broth. You can even blend some avocado oil in water with a greens powder.

11:00AM: Giant salad with fresh organic greens, sprouts, nuts/seeds, cherry tomatoes, cucumber, and feta cheese drizzled with olive oil. Or if you’re short on time, whip up a green smoothie blended up with organic veggies like broccoli, celery, spinach, cucumber, fresh mint leaves, olive oil, soaked chia seeds, purified water, and a dash of stevia.

1:00PM: Scrambled eggs with onion, kale, and hot sauce, or if you’re not that hungry, snack on some nuts or carrot sticks.

6:00PM: Feast of meats and veggies and a Wild dessert. This could be a big juicy grass-fed burger on top of a thick slice of tomato and greens, piled high with grilled onions, melted cheese, bacon, mustard, hot sauce and a pickle. Or try whole chicken legs with roasted veggies, salmon and asparagus, or sauteed shrimp over zucchini noodles.

By starting your day with a little bit of healthy fat like cream, butter, or coconut oil, you give your brain and body some fuel without spiking glucose.

On the second day of intermittent fasting, try pushing that first snack back 30 minutes—so, in this case, to 11:30am.  Continue to push it back until you end up with a fasting period of at least 16 hours.

No meals for 16 hours!?!   It’s not as bad as you think.  You’re asleep for most of that time.

Let’s say you finish your evening feast and dessert by 8:00pm.  If you eat nothing else but water, coffee or tea, or maybe a fatty coffee (mentioned above) until 12:00pm the following day, you’ve fasted for 16 hours!

If you make that 1:00pm snack or meal a very low-carb one, like a green smoothie packed with vegetables or a light green salad with olive oil and lemon, you can essentially extend that fasting period until dinner.

How does ketogenic fasting help burn fat?

Your body usually uses glucose (sugar) for energy.  But once you begin regularly fasting, it will switch to burning ketones—otherwise known as your fat stores.  You want your body burning fat for energy. Fasting stimulates the release of human growth hormone (HGH), which is essential for making you look and feel young again.

Don’t make yourself miserable while transitioning to fasting. If you’re hungry, grab something to eat—just make sure it’s a low-carb veggie (like cucumber, celery, or leafy greens) or a healthy fat (like avocado, coconut oil, eggs, or raw nuts). Then you can look forward to a hearty meal in the evening.

If you practice ketogenic fasting just three times a week, you should see a marked change in your body. You’ll gain muscle mass and lose fat simply by stimulating the production of HGH and switching from burning glucose to ketones.  You may even experience sharper memory, better mental clarity, and more energy throughout the week.

While intermittent fasting can be one of the most powerful tools in your arsenal, it’s not for everyone. If you’re diabetic, have a history of eating disorders, or if you’re pregnant or nursing fasting isn’t advised. Some women also experiencemood swings and disrupted sleep when fasting.

But here’s the good news, even if fasting isn’t for you, weight loss after 40 is still possible simply by eating fat-burning foods and avoiding the wrong kinds of food that store fat.

STEP 6: REBOOT YOUR METABOLISM WITH TARGETED EXERCISE

Ready for some great news?  Your body doesn’t require hours on the treadmill or exhausting long workouts of any kind.  The best way for you to achieve rapid weight-loss and impressive body-sculpting only takes a few minutes a day!

Strength Training to Build Muscle

If you want strong bones, a youthful metabolism, and vitality into your golden years, strength training is a must.

If you’re doing the same walk every day, or the same elliptical workout, you’re likely getting good cardio but at some point you adapt—so you’re not sculpting your body or losing any more weight.

This can be as simple as doing swings with the kettlebell a few days a week.  Start by warming up with a minute of jumping jacks or jogging. Then, do a minute of push-ups or squats. Move on to your kettlebell swings, squats with weight, or lunges with weights. You could take it a step further with some gym equipment at this point, like bench presses and deadlifts. Just make sure you focus on starting small with correct form–avoiding injury and consistency are keys to success.

The Wild Workout – Interval Training to Lose Fat

If you want to lose fat and you’re in decent shape, interval training is as good as it gets. Try aHere’s how to rock a Wild Workout: Warm up with light cardio, mobility, and dynamic stretching (at least 60 seconds).  Work out and get your blood pumping for 20 seconds, followed by 10 seconds of rest.  Repeat 10 times for a total of 5 minutes. You can do simple exercises like jumping rope or pedaling as hard as you can on a stationary bike. If you’re more athletic, try burpees or hill-sprints.  Do whatever full-body movement is best for you—but do it as hard as you can and don’t forget the 10 second rests (hint: if you’re doing it right, you definitely won’t forget to rest between sets!).

Cool down with a 60 seconds of light cardio, mobility, or dynamic stretching.

But if that sounds too intense for you, don’t worry about results-oriented exercise. Just move your body every day (walk the dog or run around with your kids—whatever makes you happy), get out in the sun, do ONE strength workout a week and ONE interval workout a week, and rest one day a week.

You can look amazing and feel great at any age. With some simple diet changes and effective workouts, you’re going to rock it at 30, 40, and 70!

Coconut-The-Super-Food-and-its-Top-10-Health-Benefits

The Amazing Health Benefits of Virgin Coconut Oil

Coconut is the fruit of the coconut palm tree which has sweet, white, edible flesh that is widely popular is various Indian delicacies. Both coconut flesh and coconut oil are healthy super foods that are extremely popular in health circles. Coconut oil is the oil extracted from the flesh of the fruit and pure virgin coconut oil is the oil that contains almost 92% saturated fat and undergoes no hydrogenation. Although saturated fats are commonly found in animal products but such fats are high in cholesterol, whereas there is absolutely no cholesterol in coconut oil. What makes coconut oil different from other vegetable oil is its unique blend of short chain fatty acids and medium chain fatty acids that have amazing health benefits.  Being cholesterol free, it is a much better option compared to butter and other trans fats and can be used in healthy 1200 calorie meals.Coconut-The-Super-Food-and-its-Top-10-Health-Benefits

Nutritional Profile of Coconut Oil
Getting the Prerequisites in place




Pure coconut oil is a potent source of nutrients that are beneficial for health, but the most important ones are the fats – saturated, polyunsaturated and mono unsaturated fatty acids that have amazing uses for weight loss and improved cardiovascular health.coconut supplement facts

  • Saturated fatty acids – Medium chain triglycerides such as Lauric acid, capric acid, caprylic acid and myristic acid.
  • Polyunsaturated fatty acids – Linoleic acid.
  • Monounsaturated fatty acids – Oleic acid.
  • Poly-phenols – Gallic acid or phenolic acid.
  • Derivatives of fatty acid – betaines, ethanolamide, fatty esters, ethoxylates, monoglycerides, fatty polysorbates and polyol esters.
  • Vitamins – Vitamin E and Vitamin K
  • Minerals – Iron

10 Amazing Health Benefits of Coconut Oil

The benefits of coconut oil for hair and skin are well known, but there are several health benefits of coconut as well that are ignored by health conscious people because of the high concentration of saturated fats in this oil. But the fats are mostly made of medium chain fatty acids that are extremely helpful to the body that aids in improving heart health and promoting weight loss.



Promotes Calorie Burn

Obesity has turned out as one of the major chronic diseases of the modern world that paves the path for various health complications such as heart diseases, type 2 diabetes, high blood pressure and cancer. How to overcome obesity is the burning question in today’s world. Although, most of us relate obesity to a matter of calories, certain calories can actually help in controlling obesity. One of the most valued health benefits of coconut is in its ability to promote weight loss by stimulating energy expenditure by the body.

coconut for Calorie Burn

The healthy medium-chain triglycerides (MCTs) present in coconut and coconut oil increase energy expenditure and intake of 15 to 30 grams of MCTs per day can increase calorie burn by 5% which comes to 120 calories.  The benefits of coconut oil for weight loss is especially effective in reducing abdominal fat which remains stored in the abdominal cavity and around the organs.

Keeps Infections at Bay





One of the beneficial coconut oil uses for health is that it can help protect from infection causing bacteria, viruses and fungi. Lauric acid and monolaurin present in coconut oil kill disease-causing pathogens such as bacteria, fungi and viruses effectively and reduce the occurrence of yeast infections in humans.

coconut Keeps Infections at Bay

Coconut oil benefits are also related to the immune system – the body’s natural defense mechanism. The antimicrobial lipids, capric acid and caprylic acid found in coconut oil boost the immune functions of the body and make it better equipped to fight with pathogens that cause influenza, herpes, cytomegalovirus and even HIV.

Enhances Satiety

The list of healthy foods will remain incomplete with the inclusion of coconut in it. Coconut health benefits for weight loss had two-fold functions. Firstly, the medium-chain triglycerides (MCTs) promote energy expenditure and secondly, coconut oil itself reduces hunger and improves satiety so that we don’t overeat and binge on unhealthy, sugary snacks. The satiety inducing benefit of coconut oil can be attributed to the fatty acids. The fatty acids turn into ketones when they are metabolized in the body and these ketones have an appetite reducing effect.

coconut Enhances Satiety

In addition, consuming a teaspoon of virgin cold pressed coconut oil can also help beat the afternoon sugar craving and late night food cravings. This is because, good quality fats keeps you more satiated compared to carbs and helps you cut down on the intake of sugar.

Improves Heart Health

The saturated fats prevailing in coconut oil are actually helpful for the health and nutrition of the body works as one of the effective home remedies for heart. The healthy fats do not harm the blood lipid profile, on the other hand it helps to elevate the level of HDL (good) cholesterol and lower the level of LDL (bad) cholesterol and triglycerides that reduces the damage to arteries and prevents atherosclerosis.

coconut oil for Heart Health

In addition, the high concentration of lauric acid (Almost 50%) in coconut oil protects the heart by reducing cholesterol and high blood pressure. The medium-chain saturated fatty acids (MCFAs) present in coconut oil are readily metabolized by the liver and converted into energy to fuel brain and muscle functions, rather than being stored in the body as fat.

Boost Brain Functions





One of the most important coconut benefits is that it helps in boosting cognitive functions and reduces the risk of developing Alzheimer’s disease – the most common form of dementia that affects elderly individuals. The fatty acids release ketones during metabolism in the body and these ketone bodies can act as an alternative source of energy to the malfunctioning brain cells and bring the symptoms of Alzheimer’s disease under control.

coconut Boost Brain Functions

Research also shows that consumption of medium-chain triglycerides reflects immediate improvement in brain functions in people suffering from dementia and Alzheimer’s disease.

Aids Digestion

Use of coconut oil for cooking can help in improving digestive health and treating digestive disorders such as constipation, Irritable Bowel Syndrome (IBS) and microbial related tummy bugs. Coconut oil regulates bowel movement and reduces the risk of hemorrhoids.

coconut for Digestion

It improves the body’s capacity to absorb minerals such as calcium and magnesium from foods.  The saturated fats present in coconut oil have powerful antimicrobial properties that fight various parasites, bacteria and fungi that cause indigestion. Coconut oil is made up of Medium Chain Fatty Acids that are easy to break down and absorb and is ideal for people suffering from digestive disorders.

Cures Candida





Candida is a yeast infection caused due to uncontrolled growth of yeast Candida Albicans in the stomach. The symptoms of Candida include peeling off of skin from scalp, urinary tract infection, infection in the genitals, ear, nose, throat, infection and inflammation of internal organs such as stomach and intestines and dry skin.

coconut oil Cures Candida

Coconut oil is effective in preventing and curing Candida. The deep moisturizing and moisture retaining capacity of coconut oil provides relief from inflammation and prevents skin from peeling off. But for best results, people should begin with a small quantity of coconut oil intake and gradually increase the dosage. It is also the best treatment for ringworm.

Controls Diabetes

Coconut oil is one of the effective super foods for controlling Type 2 Diabetes. The medium chain triglycerides (MCTs) present in coconut oil helps in controlling blood sugar level by improving glucose tolerance and reducing insulin resistance of the cells.

coconut Controls Diabetes

The medium-chain fatty acids (MCFA) are readily absorbed into the cells and metabolized into energy which not only lowers the amount of fat stored in the body, but also enhances insulin sensitivity, thereby helping in better management of type 2 diabetes and reducing the risk of developing diabetes even in people suffering from prediabetes condition.

Boost Metabolism





One of the most effective coconut benefits for health is that it is one of the potent home remedies to boost metabolism. Regular intake of the oil helps in boosting metabolism which speeds up the fat burning process of the body.

Boost the Metabolism

Coconut oil is almost entirely made of medium chain fatty acids (MCFA) and these medium-chain fatty acids are absorbed directly by the liver where they are utilized for energy rather than being stored in the form of fats and this process promotes metabolism. The metabolism promoting property of coconut oil can also be linked to its “thermogenic” quality the increases fat burning much more compared to other fats.

Improves Skin Health

Last but not the least comes the skin care benefits of coconut oil. The benefits of coconut oil for skin and hair are well known and it is best for topical application. It is one of the best natural remedies for dry lips and dry skin. Massaging the skin using pure, cold pressed coconut oil on a daily basis can reduce skin dryness and flaking of skin. It is an amazing anti-aging skin remedy that delays the appearance of fine lines, wrinkles and skin sagging – the most evident signs of skin aging.

coconut oil Improves Skin Health

The anti-bacterial and anti-fungal properties of coconut oil makes it the perfect nourishing remedy for treating skin diseases such as psoriasis, eczema, dermatitis and other skin infections.

Benefits of Various Parts of the Coconut

Coconut along with the coconut water, coconut oil, coconut milk and coconut flour is extremely beneficial for health. Let us take a look at the various parts of the coconut and how they are useful for us.

  • Coconut Oil – coconut oil is one of the healthiest natural oils that is extremely beneficial for the heart. It is widely used for cooking and baking. The lauric acid present in coconut oil raises the level of healthy HDL cholesterol in the blood. Substitute other cooking oils with coconut oil for better health and weight loss. Using coconut oil for grey hair is an age oil remedy that is both easy and effective.
  • Coconut Milk – Coconut milk is extracted by boiling the coconut meat in water. The rich and thick cream of coconut is used in a wide range of delicious recipes.

Coconut Milk

  • Coconut Water – Being one of the best natural coolers, coconut water helps in hydrating the body during a hot summer day. A cup of coconut water can supply more than 10% of the daily dose of potassium making it an amazing electrolyte.
  • Coconut Flour – This is one of the best healthy foods made from coconut meat. Coconut flour is an important ingredient for baked goods that helps in adding the delicious coconut flavor. 2 Tablespoons of coconut flour contain 5 grams of fiber and merely 2 grams of fat. Adding coconut flour to baked goods lowers the GI index of the foods making them suitable for people with diabetes.

Coconut Flour

  • Coconut Meat – This is one of the super health foods that should be included in a low carb diet because each 2/2 inches of coconut meat contains only 7 grams of carbohydrates and is loaded with fiber (4 grams).

So, now that you know the amazing health benefits of this natural oil, include it in your healthy diet menu and substitute other cooking oils with coconut oil today in order to stay healthy and disease-free in the long run.