diet - Healthy Reads

9 Social Media Diets That Will Only Worsen Your Shape

Post author By Sidney
Post date June 14, 2022
No Comments on 9 Social Media Diets That Will Only Worsen Your Shape

When it comes to diets, there are so many options out there that you can learn about, not only from nutritionists but also from…social media. That’s right, nowadays, as the internet managed to get through our personal lives, we don’t even need to leave the house if we want to ask for an opinion.

All we have to do is go online, and we’ll learn from all those people who shared their diet experiences. However, not ANY kind of advice is good. In fact, in some situations, it might only harm your process.

Even if these diet foods might claim to be focused on low-fat, low-calories, they might in fact be the least weight-loss-friendly of them all. Here are some of the worst foods you could possibly try:

Fresh pressed juices

These products are absolutely a rage in the market these days. You will find tons of varieties of these fresh-pressed juices, in almost any grocery store you’ll go. Even more, health experts are suggesting to think twice before buying these fresh-pressed juices, as eating raw fruits might do you better than drinking them in form of juices.

Why? Well, when you drink fruit juice, you don’t get all the fiber that you would by eating whole fruit. Even more, if you exaggerate fruit juice consumption, you might end up with excess calories and even unwanted weight gain. And why? Because you drank that “miraculous” fresh-pressed juice!

Dried fruits

Dried fruits and nuts are definitely one of the best choices when it comes to nutrients. However, we are going to sweetly remind you that going overboard with dried fruits and nuts might only do you worse if you want to lose weight. That’s because they’re high in calories.

While it is a slippery slope when it comes to overeating dried fruits and nuts, you should still integrate them into your daily diet. I know, it’s all super complicated, because they’re good for you, but not in high quantities.

Maybe the nuts have less to do with it, but those dried fruits are the ones who might secretly harm your weight. Because they’re dehydrated so all the water is out, but they’re still left with all that sugar.

Protein shake

When we say protein shake, we ESPECIALLY refer to those that are sold commercially in the market, not necessarily those that you could make in the comfort of your own home. A packaged protein shake is loaded with added sugar, and it has way more calories than any naturally prepped protein shake could ever have.

The same applies to smoothies. The order is this: the best you could POSSIBLY do is to eat those fruits as raw as they get, so you don’t miss on the much-needed fiber. The NEXT best thing is to make your smoothies at home and drink them for a maximum of 3 hours, because after 3 hours they’re no longer good, basically.

As a last resort you could drink a grocery-bought smoothie, but don’t make a habit out of it!

Packaged diet foods

These packed diet foods are all over the place now. It’s almost impossible not to notice them! However, it’s worth mentioning that these diet foods are certainly made with unhealthy ingredients, added salt, or unknown preservatives. If you want to lose weight in a proper healthy way consider giving up on these processed diet foods:

processed meat – we’re talking here about bacon, salamis, and sausages, which are definitely the most beloved meats out there. But they’re also carcinogenic to humans, according to a statement made by the World Health Organization.
ketchup – let’s be honest, everyone loves tomato ketchup. And why would anyone avoid ketchup, as it comes from tomatoes, which are known to be very healthy vegetables? Well, it has ENORMOUS amounts of sugar, which can be very addictive and even harmful to your health.
pasta, pizza sauce – and when we say pasta and pizza sauce, we all know what we mean: marinara sauce. It’s very convenient to add a couple of spoons of marinara sauce to your pasta or pizza, but it’s not too good for your health. Marinara sauce is rich in emulsifiers and preservatives, which technically you’d want to avoid.

Diet soda

Many people tend to reach for a diet soda because it says “0 sugars” on the label. If you’re one of them, you’re missing an important aspect: it has been directly linked to weight gain. Studies are proving that diet soda can have a very negative impact on gut bacteria, and might even increase the risk of diabetes and many other metabolic diseases.

Even if it has the word “diet” attached, it doesn’t REALLY mean that it’s good for your weight. Diet sodas can even make things worse for you, as a recent study showed how drinking diet sodas can increase your waist size. Even more, those who drink diet sodas might have a waist size that’s 70% bigger than non-drinkers.

Artificial sweeteners

Artificial sweeteners are on the top of the list when it comes to diet foods that might lead you to gain more weight. If you want to try a healthy sugar substitute, it’s way better if you only stick to honey, coconut sugar, dates, or even date sugar, sugarcane, and jaggery.

There are studies that show how sugar replacements are also at fault for causing health changes that are directly linked to diabetes and obesity. It all suggests that switching from regular to diet soda can be translated into “out of the frying pan, into the fire”. So you might want to reconsider.

Low-fat flavored yogurt

There’s a wide variety of yogurts in the supermarket. Naturally, there are also low-fat flavored yogurts, which are technically supposed to help you lose more weight. And yes, the fat might be removed from these products to lessen their calories, but more sugar comes along with that, in order to have a better flavor.

So the whole purpose of going for a low-fat flavored yogurt is gone, as the yogurt is just as bad for you as any other one. While you might be tricked into believing that things are different, this is one of those products you should avoid as much as possible, as they can’t do you any good.

Protein bars

Protein bars can be a very good thing for you, but some of them, especially those that are commercially available, might be loaded with calories, sugar, and lots of artificial ingredients. Even if they’re a convenient option when you want a little energy booster, try to check for the ingredients before you buy them.

You might also try prepping your own protein bars using nuts, seeds, coconut, and many other healthy alternatives. In fact, don’t be scared of the idea of making your own protein bars, as you’ll know at least that they don’t have any unwanted ingredients!

Energy drinks

Another popular thing you will probably want to try is sports drinks or energy drinks. They’re actually very popular, especially among those who want to exercise more or those who participate in intense workouts.

However, these drinks are rich in sugars, and might even add a bit to your calorie consumption. They must be avoided at all costs if you want to lose weight.

If you enjoyed reading this article, we also recommend reading: Yoga: 10 Reasons You Should Try It NOW!

Tags diet, weigth loss

19 Amazing Anti-Aging Foods

Post author By Trevor
Post date June 6, 2022
No Comments on 19 Amazing Anti-Aging Foods

What kind of anti-aging foods do you eat?

As we age, the foods we eat can affect our fitness, appearance, disease risk, and most of all, the quality of our lives. There are some nutrients that can slow the signs of aging and make your skin look better, fresher, and younger.

Of course, you won’t look like you are in your twenties again, but for sure, if you eat the right amount of food, you’ll age well. Try to eat as well-balanced a diet as possible, including lean protein, healthy fats, and, most importantly, antioxidant-rich foods.

1. Walnuts

Nuts are tasty and versatile, so you can combine them or eat them raw. Plus, they are amazing for your health! According to a recent study, people who eat more than two anti-aging foods a week are likely to enjoy two to three more years of life compared to others.

Walnuts reduce the risk of heart disease and cancer. I am always in for some walnuts, especially after a sweaty workout!

2. Sardines

Everybody knows that fish contains a lot of Omega 3 and 6 fatty acids, which have powerful longevity benefits, and they also help you reduce the risk of heart attack and diabetes, which is common after a certain age. Sardines are one of the best and least-known.

You only need one serving of this tiny fish because it actually provides you with the necessary amount of vitamin B12, another awesome nutrient bound to a longer and healthy life.

Because sardines are tiny creatures, they are likely less contaminated with toxins compared to salmon or tuna. But you can always add salmon to your diet. It works perfectly with vegetables and black rice to aid you in the anti-aging process.

3. Carrots

Yummy! I have loved carrots since I was a child. Just because they are the best healthy foods, it’s probably not a surprise to find out that they are amazing for you!

A recent study revealed that carotenoids that give carrots their bright-orange hue can actually slow down the aging process and even have the added bonus of making you much more attractive. How cool is that?

Remember that one medium-sized carrot provides you with 204% of the daily recommended amount of vitamin A. which is an antioxidant your skin needs to create new healthy cells.

4. Avocados

For those who don’t know, avocados are rich in monosaturated fats and antioxidants that will help you have a healthy skin membrane and prevent free radical damage that leads to aging.

They are also rich in healthy fats, fiber, and plenty of minerals that are the basis of the pyramid for health. They are extremely delicious and versatile, and you can easily include them in your diet.

Don’t forget about guacamole and muchachitos! It’s basically the best healthy snack you can easily prepare in your own kitchen.

5. Flaxseed

Flaxseeds contain lignans, which are a type of polyphenol that has antioxidant effects and may lower your risk of developing diseases such as breast cancer or heart disease.

They are also a great source of omega-3 fatty acids, which will help you improve the look of your aging skin as well. Don’t forget to stay hydrated while you’re at it! It’s essential for good-looking skin.

Flaxseed oil also contains flavonoids that can lower bad cholesterol. Tons of benefits!

…Are you ready to include flaxseed in your daily diet?

6. Green tea

If you are looking to lose weight, then you already for sure know about all the benefits green tea has. It’s high in antioxidants that help fight free radicals in the body.

They can form if you are a smoker or if you spend a lot of time in the sun without proper protection. Free radicals can damage skin cells more than you think.

You will mostly get your dose of antioxidants from the food you eat, but also from green tea. It can help you reduce heart disease, premature aging, and neurological decline.

Tea is also good for your bones. It was scientifically proven that elderly women who drank tea on a daily basis had a lower risk of bone fracture. The flavonoids found in the tea will help you minimize the risk of osteoporosis.

7. Bell peppers

Especially during summer, bell peppers are my go-to snack. They are tasty vegetables that can be used in a lot of dishes, especially in salads. These are among the foods that help you combat premature aging.

Oh, and don’t forget about the vitamin C! They contain a lot of it plus antioxidants. Remember, we previously talked about them and their benefits.

If you have some medical issues with your eyes, then eating at least one bell pepper per day might help you improve them. (That applies to carrots as well!).

Tip: Try to write down everything you eat daily. This will help you more than you think! In order to create balanced meals and discover what makes you feel bloated, writing them down is the best thing you can do.

Even if you’ve been trying to lose weight or maintain your current one. This is basically one of the best pieces of advice I got from my fitness trainer.

8. Extra virgin olive oil

You have to admit that the taste of your meals are better if you cook them with olive oil. Plus, it’s one of the healthiest oils on earth. It contains healthy fats and antioxidants that help reduce inflammation.

Actually, more than 70% of olive oil is monosaturated fats that are very good for your body. A recent study showed that a lot of people who consumed olive oil on a daily basis reduced their severe skin aging. Which is actually amazing! Who wants to be forever young?

I love adding olive oil to my salads or to the dressings. Ideally, if you could find cold-pressed extra virgin olive oil, it’s better because it’s higher in antioxidants and less processed than other oils.

Olive oil has some strong anti-inflammatory properties that can protect against skin aging and other chronic diseases.

9. Split peas

When it comes to all anti-aging foods, it doesn’t really matter how you eat them. Green and yellow vegetables are ideal as long as you make a habit of eating them daily, or 3 to 4 times a week.

Eating them whole, cooked or canned, is actually beneficial for your skin. Doctors say that the antioxidants and fiber have longevity powers. You know, like a magic wand!

10. Pomegranates

We already know that most fruits are full of healthy nutrients and that they are tasty too! I couldn’t live without my everyday apple or banana. On the other hand, pomegranates are full of vitamin K, which helps support a healthy heart.

They are also high in fiber and potassium. It has been established that the antioxidants found in pomegranates promote healthy skin. They even reduce UV skin damage caused by sun exposure to promote healthy skin aging.

Because we all know that sun bathing is no longer that safe. I know it may be difficult to peel it, but I can guarantee that the taste is beyond amazing.

Scientists say that in pomegranates is also found urolithin A, which is a molecule that is transformed by microbes in your gut to enable muscle cells in order to protect against the major cause of aging.

11. Spinach

“I’m strong to the finich/Cause I eat my spinach/I’m Popeye the Sailor Man”. Popeye was sure of something. It has been proven that spinach is very low in calories and extremely high in protein and other nutrients.

Plus, it’s a nice addition to your plate. Because who doesn’t want a well-balanced meal?

Spinach contains a lot of antioxidants that are actively fighting against free radicals, plus it contains vitamins A and C. That is crucial for our health. Vitamin C is used to help make collagen, which keeps your skin elastic, and aids you against aging.

Popeye’s favorite food is also rich in iron, which is another essential nutrient that few of us are getting enough of.

12. Garlic

Garlic is not really for everyone. because of its smell, especially But it’s pretty important and nice to have it included in your meals. Why? Because it has allicin, which is an effective antioxidant that helps you prevent early aging.

Don’t forget to let it sit for a while after you chop it. time will increase the production of allicin. So let’s try not to be like vampires and consider eating garlic at least once a week.

13. Raspberries

These fruits are usually easy to find during spring in pretty much every store. Raspberries are filled with antioxidants and nutrients that are good for your skin and help prevent aging skin. Who doesn’t want softer and suppler skin? Well, just make sure you include them in your diet.

They are perfect as a to-go snack or even for breakfast combined with some Greek yogurt. How do you prefer to eat raspberries?

14. Eggs

Let’s be fair! This tasty food is very easy to include in your diet simply because you have enjoyed it since childhood. And if you want to fight the aging process, consider making an omelet at least twice a week.

Despite the fact that it’s a healthy choice, eggs are full of nutrients and protein that help you with your weight loss journey. And they are actually the largest source of choline, a nutrient that helps protect your memory.

Even if the liver is making small amounts of choline, it’s not enough. That’s why including eggs is actually the best idea.

…psst! Choline helps prevent liver disease.

15. Tomatoes

Tomatoes are high in lycopene, which provides some minor protection from the sun’s UV rays. And they are also a major help when it comes to preventing osteoporosis. They are tasty and full of vitamins A, C, and K and niacin. All of these keep your body healthy.

Plus, during the summer, they are amazing in salads. I mean, who doesn’t love a good salad with tomatoes and cucumbers? They’re especially great with just a pinch of salt and a tablespoon of olive oil.

It will undoubtedly increase the amount of healthy fats your body requires each day, and will help you fight the aging process. Do you like tomatoes? How often do you eat them?

16. Watermelon

This is the beloved summer fruit that contains mostly water, so if you are trying to lose weight, make sure you include it in your meals. It also helps you stay hydrated. It contains lots of vitamin C that helps your skin and hair look healthy and strong.

As with tomatoes, watermelon contains a lot of lycopene that, besides the fact that it improves your skin and prevents it from early aging, also improves your brain health and prevents against Alzheimer’s disease.

17. Kombucha

This is not actually a food, but it helps you prevent a lot of common issues, not just aging. It is basically a fermented beverage that is high in probiotics. It can also help if you have skin conditions like rosacea or acne.

Of course, if you have an unhealthy, unbalanced gut environment, toxins can be released, and that can cause inflammation in the body. Probiotics found in kombucha can help you balance the gut microbiome.

Usually, it contains just a bit of alcohol because of the fermentation. Have you ever tried kombucha?

18. Yogurt

If you are not lactose intolerant, yogurt and other dairy products are very good for the body. You can easily consume it as a snack or as a full meal when it comes to breakfast.

It contains lots of calcium and proteins (especially the Greek one). Just be careful and consume it moderately because it can also cause acne.

19. Oatmeal

Combined with yoghurt or even milk, oatmeal is an excellent source of daily fiber. It has the ability to trap bile acids in the gut and carry them through the gut without being reabsorbed before excretion.

This is a major help for the liver and the cholesterol levels. Oatmeal contains a lot of antioxidants that help protect against cell damage.

Do you like oatmeal? Tell us in the comments what your favorite foods are.

Try to add at least one protein, one healthy fat, and one to two fresh vegetables to your plate in order to have healthy skin and delay the whole aging process.

If you enjoyed reading this article, we also recommend reading 10 Signs You’re Vitamin C Deficient.

Tags diet, skin

8 Foods to Avoid if You Have Arthritis

Post author By Sidney
Post date May 25, 2022
No Comments on 8 Foods to Avoid if You Have Arthritis

I know what you’re thinking: what do foods have to do with arthritis, right?

Arthritis is a pretty common health condition that involves chronic inflammation in your joints. It can cause pain and damage to joints, bones, and other body parts depending on which type of arthritis you have.

Osteoarthritis, for example, is a noninflammatory disease, and it’s the most common one out of 100 types out there. Even more, up to 40% of men and 47% of women might be diagnosed with osteoarthritis at this point.

Meantime, rheumatoid arthritis (RA) and psoriatic arthritis are two inflammatory conditions that fit the autoimmune disease description. Gout is another type of inflammatory arthritis.

Lots of research are showing that dietary interventions, like eliminating the specific type of foods and beverages, might have something to do with how severe the symptoms feel, especially in people with inflammatory arthritis and osteoarthritis. Here are 8 foods you shouldn’t eat anymore if you have arthritis.

Added sugars

It is generally recommended you limit your sugar intake, but this applies even more if you have arthritis. Added sugars that are found in candy, soda, ice cream, and many other foods, might include less obvious items, such as barbecue sauce.

There was a study conducted on 217 people who suffered from rheumatoid arthritis that noted how among 20 foods, the sodas that were sweetened with sugar, and desserts were the ones that would worsen RA symptoms.

Even more, sugary drinks such as soda might have a significant impact on your arthritis. In another study in 1,209 adults aged between 20-30 years old, those who were drinking fructose-sweetened drinks 5 times a week or more were more at risk of having arthritis than those who consume few to no drinks sweetened with fructose.

Processed and red meats

Some research has linked red and processed meat to inflammation, as it might increase your arthritis symptoms. For example, a couple of diets that are heavy in processed and red meats have demonstrated enormous levels of inflammatory markers such as interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine.

The study, which was conducted on 217 people with RA mentioned above, also found that red meat was way worse for Rheumatoid Arthritis symptoms. Plus, a study of 25,630 people concluded that high red meat intake might be a risk factor for inflammatory arthritis.

On a completely different note, plant-based diets that exclude red meat are known to alleviate arthritis symptoms.

Gluten-containing foods

Gluten is a group of proteins that can be found in wheat, barley, rye, and triticale, which is a cross between wheat and rye. There are some studies that proved how gluten is linked to increased inflammation and suggests that going gluten-free might have a positive impact on arthritis symptoms.

Even more, people who suffer from celiac disease are even more at risk of developing Rheumatoid Arthritis. On the same note, those who suffer from autoimmune diseases such as Rheumatoid Arthritis might have a higher prevalence of celiac disease than other people.

There is a 1-year study on 66 people that showed how a gluten-free, vegan diet might reduce disease activity and improve inflammation. Even if these findings are promising, there should be even more studies to confirm if a gluten-free diet benefits people who have arthritis.

…Trying to live gluten-free? This can get you started!

Highly processed foods

Ultra-processed foods such as fast food, breakfast cereal, and baked goods are usually higher in refined grains, added sugar, preservatives, and many other potentially inflammatory ingredients, which might all worsen arthritis symptoms.

Research proves that Western diets that contain only heavily processed foods might increase your risk of RA, but contribute to inflammation and risk factors such as obesity.

Even more, in a research conducted on 56 people who suffered from Rheumatoid Arthritis, those who consumed bigger amounts of ultra-processed food showed higher heart disease risk factors, including higher levels of glycated hemoglobin (HbA1c), a long-term marker of blood sugar control.

Alcohol

As alcohol might only make things worse, anyone with inflammatory arthritis should definitely restrict or avoid it. In a study of 278 people who had axial spondyloarthritis, which is inflammatory arthritis that is primarily affecting the spinal cord and sacroiliac (SI) joints, the alcohol intake only increased spinal structural damage.

Studies have also shown that alcohol intake might worsen the frequency and severity of gout attacks. Even more, chronic alcohol consumption is also associated with an increased risk of osteoarthritis, even if not all studies showed a connection between them.

Some vegetable oils

Diets that are high in omega-6 fats and low in omega-3 fats might worsen your symptoms of osteoarthritis and rheumatoid arthritis. These fats are highly needed for your overall health. Even so, the imbalanced ratio of omega-6s to omega-3s in the majority of Western diets might be linked to increased inflammation.

Reducing the number of foods that are high in omega-6 fats, like vegetable oils, while also increasing the amount of omega-3-rich foods such as fatty fish might have a positive impact on your arthritis symptoms.

Foods rich in salt

While cutting back on salt might actually be a good decision for people with arthritis, at least it’s worth knowing why right? Well, products that are high in salt can vary from shrimp, canned soup, and pizza, to specific types of cheeses and processed meats.

Foods high in AGEs

Advanced glycation end products (AGEs) are basically those molecules that were created through reactions between sugars and proteins or fats. They might naturally exist in uncooked animal foods are might even be formed when you cook food in a specific way.

High protein, and high-fat animal foods that you fry, roast, grill, sear, or broil are some of the richest dietary sources of AGEs. These might include bacon, pan-fried or even grilled steak, roasted or fried chicken, but also broiled hot dogs.

Other delicious and beloved foods that are also rich in AGEs are french fries, American cheese, margarine, and mayonnaise.

When your body accumulates high amounts of AGEs, oxidative stress and inflammation might happen. Oxidative stress and AGE formation are linked to disease progression in those with arthritis.

People who suffer from inflammatory arthritis might have been proven to have bigger levels of AGEs in their bodies, much more than people without arthritis. AGE accumulation in bones and joints might also play a big role in the development and progression of osteoarthritis.

Replacing foods that are high in AGE with more nutritious, whole foods approaches such as vegetables, fruits, legumes, and fish might have a positive impact on the total amount of AGE in your body.

If you enjoyed reading this article, we also recommend reading: 10 Subtle Symptoms of Rheumatoid Arthritis

Tags arthritis, diet

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