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Top Antioxidant Foods to Boost Your Immune System and Keep You Healthy

Antioxidant Foods to Strengthen the Immune System

A strong immune system is one of your keys to remaining healthy and including antioxidant foods in your diet can help support that vital function.

Your immune system is made of a number of different organs, tissues, cells, and even proteins.  Combined, they are the front line for your body’s defense against various types of pathogens.  A pathogen may be a kind of bacteria, viruses, yeasts, or other foreign invaders that can lead to disease and/or infection.

Eating Antioxidant Foods to Help Your Immune System

When your immune system detects a pathogen, an automatic response takes place.  Antibodies are released by your body and they attach to antigens located on parts of the pathogen, killing those pathogens.  As you can see, it’s vital that this process works a well as possible.  Among the things you can do to support it is to eat antioxidant foods.

Among the antioxidant foods you can eat to help support your immune system are the following:

Berries

Berries are fantastic for containing just what your body needs.  Blueberries are among the options that are particularly high as antioxidant foods for your immune system. They also contain flavonoids which help to support the respiratory system as well. That said, many of the berries you enjoy from your grocery store, including strawberries and blackberries, are also great for what they contain. 

Dark Chocolate

If you’ve been looking for an excuse to eat more chocolate, here it is.  It is one of the top antioxidant foods for your immune system.  That said, there is a catch.  It needs to be dark chocolate with a very high cocoa content.  Moreover, the high calorie and saturated fat levels mean that it’s best that you eat only a square or two per day or you’ll be working against other health goals.

Turmeric

Turmeric is a bright yellow spice used in many forms of cooking and alternative medicine.  Consuming it in combination with some black pepper may help to enhance your immune response due to the curcumin content in the spice.

Dark Green Veggies

Choose your favourite dark green veggies and go to town. These are powerful antioxidant foods that are fantastic for your immune system. They include everything from broccoli to kale and from spinach to swiss chard.

Enjoy Antioxidant Foods and a Healthy Immune System

A great rule of thumb for getting enough antioxidant foods to support your immune system is to fill half your plate with vegetables and fruits and add a variety of colors.  Often, the vibrant colors in your fruits and veggies are an indication that there are some great nutrients present for keeping you healthy.



The Most Unconventional Diet Tips Ever

The Most Unconventional Diet TipsAs you work to lose weight, you want to be aware of some of the most unconventional diet tips out there. Sure, some of them rest upon some very real advice and, therefore, be good ideas. The reality is, though, that some of them may actually hurt you, so you need to be informed. Unless you have a doctor available to discuss each one with, it’s unlikely you’ll be able to consistently know the difference between what sounds real and what is real. It’s extremely hard to tell without expert medical knowledge.

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How to Get M D Weight Loss Advice Without Being Body Shamed

M D Weight Loss Support

Have you hesitated to get M D weight loss advice because you’re avoiding the risk of being body shamed? You’re not alone.  Far from it.  Millions of people would like to receive recommendations from a health care provider but don’t want to be made to feel bad about how they look or the way they live their lives. This is a very personal topic. 

It’s clear that – aside from the presence of circumstances when a medical condition, medication side effect or other exception – lifestyle is the reason for the presence of excess body fat.  We know this.  We know that something will need to change in order to lose the pounds and keep them off.  That said, it can be difficult to face M D weight loss when it could come with the feeling of shame for our bodies, or the reason we see the current number on the scale.

You Should Not Be Body Shamed When Seeking M D Weight Loss

The first thing you should know is that your doctor doesn’t have any right to actively shame you for how you look.  That said, you should expect that an appointment for M D weight loss will involve factual information.  If you ask for help to reduce your body mass, your doctor may perform certain simple tests – for example, weighing you and/or taking your blood pressure. 

They may also ask you a few questions to determine where you stand in terms of what is contributing to your struggle with weight. From that information, your doctor will make recommendations for changes that you can make for gradual, long-term weight management.  You may or may not like these recommendations, but they should be shared with you factually and without shaming you.

Work as a Team with Your Doctor

It’s important for you to feel that you and your doctor are on the same side.  You are working together for your own best health.  That said, when all is said and done, your body is your own, as are the lifestyle choices you make.

When you make an appointment with a health care professional for M D weight loss support, you are doing so in order to access a medical expert’s knowledge and recommendations for your unique requirements. If you feel shamed by your experience, you have every right to respectfully discuss this with your doctor.  It may or may not have been intentional on the part of your doctor. 

If they are made aware of the issue, they may change their tack, realizing that it is not appropriate for you, and it is not helpful to you.  If they do not, it may be time for you to look for M D weight loss support elsewhere.  It is vital for you to feel that you and your doctor are working together for your best health.  To do this, you must trust your physician not to shame you and to have your best interest – physically, mentally, and emotionally – at heart.



How to Find a Diet Plan That’s Right for You

Find a Diet Plan Right for YouIt’s relatively easy to find a diet plan that’s right for you over the short term.  That said, if you’re looking for something that will benefit you for more than a week or two, the rules start to change.  Fortunately, there are ways to do it so that the strategy you choose it is something you can stick to.

After all, your goal isn’t just to reach a target weight.  That’s definitely a great place to start, but it goes beyond that.  Once those pounds are gone, you never want to see them again!  The last thing you want is to find yourself right back here where you started in a year or two. Here we will discuss not only how to find a diet plan that will suit your goals but also how you can make it all last long-term.

First Steps to Find a Diet Plan

When you find a diet plan, you probably get into a short-term mindset and look at it as something to be endured until you are done with the chore–then back to the former habits until you diet again. This is not a good habit to develop. This can actually cause you to be a serial dieter, which is not good for weight loss or health.

So, what does one do? Instead of focusing exclusively on that goal, it’s time to learn a new mindset that is conducive to losing weight the healthy way and keeping it off! Give yourself the chance to develop an important perspective change.  You’re not just dieting to lose weight.  You’re trying to find a diet plan that will give you the healthy body and mind you want to maintain for the rest of your life.  You want to build habits, so you won’t feel like you’re always following rules. These habits will turn what is initially rules into just your regular way of living.

Your Relationship with Food

Before you find a diet plan, let’s consider what our mindset is about food. Food is part of the Western lifestyle in such a way that portion control is only considered when dieting. In the East, many people also traditionally recognize a social aspect to food; but they eat it in very small portions, and it is very simple.

In the Western world, people tend to go big and sloppy: America has the largest portions in the world and even boasts about it to get butts in seats at eating establishments. Think about it.  When you sit down to a meal, do you expect to eat the right amount for your nutrition and basic satisfaction, or do you want to be full? For most people in the U.S., the answer is clear. We want to get filled up by every single meal. We stop eating when we can’t eat another bite.

Find a Diet Plan that Builds Better Eating Expectations

So, the mindset should be this: I eat to live rather than live to eat. Does that mean you have to give up family gatherings and social eating? No.  Does it mean you can only eat nutrient-dense ingredients? Nope.  Have you had your last flavorful meal? No, of course not; but when you get your body used to smaller portions, you can eat that way instead. You can teach yourself and your body to be satisfied by less.  It sounds ridiculous, but it’s true.  You don’t need to overeat to be comfortable and avoid feelings of hunger.

How Long Does It Take to Teach Your Body?

After about three weeks of practicing this new way of eating, you will naturally start to want to eat smaller portions. In fact, your stomach won’t be able to handle anything more. This is a good thing. Once you are used to the portion control, it’s easier, and it’s oftentimes cheaper to get groceries for your new lifestyle.

If you’re currently eating an extremely large amount of food, then a gradual process will likely work best for you.  Find a diet plan that will allow you to set monthly goals so you can scale back some of your portion sizes over time instead of all at once. This will make it easier for you to adapt and keep your motivation high.

So, how do you find a diet plan that’s right for you? This is a simple task, actually. In order to choose a plan that will take you into a permanent change, you need to choose it as you would a workout program. If a plan is something that includes things you can do long-term, then you have it made. Consider, for instance, that there are a lot of workout programs out there–but if you aren’t a morning person, then why would you choose a workout that starts with a run at 5 a.m.?



These Foods for Bedtime Weight Loss Nutrition Helps You Burn Fat

Bedtime Weight Loss Nutrition

The right weight loss nutrition at bedtime can help you to set your body up to burn the most fat overnight.  That said, this isn’t just a matter of eating just anything at all.  You must eat the right nutrient-dense snacks to give the metabolism the right kickstart.

Can You Really Focus on Weight Loss Nutrition at Bedtime?

Many people are surprised to know that the right kind of snack at bedtime can contribute to their weight loss nutrition.  For a long time, there was a trend indicating that eating before bed is one of the worst things that you can do for your weight. After all, if you consume something and then lie down for eight hours, it means you’re not giving your body any chance to burn off those calories, right?

As it turns out, that’s not right at all.  It’s simply not now weight loss nutrition works.  In fact, by eating the right foods as a bedtime snack, you can enhance what you’re doing during the daytime.  Naturally, simply snacking properly at bedtime isn’t enough to make all the difference for your weight management.  Your complete nutrition is what matters.  That said, the way you eat at bedtime can help to improve the direction your body is taking.

Check Out These 5 Healthy Snacks for Bedtime Weight Loss Nutrition

If you find yourself feeling hungry at bedtime, allow a great snack to work with your weight loss nutrition.  Going to bed hungry can be harmful to your sleep.  Since sleep is a vital component to dieting effectively, it’s best to do what you can to enjoy a restful night.  Even better, make sure that snack gets your body’s fat burning all revved up. Here are a few great snack ideas to get started.

  1. A Banana – Eat this fantastic, filling, nutrient-packed fruit on its own or mash it with cinnamon for a delicious bedtime snack.
  2. Cucumber or celery sticks with hummus – Cucumber and celery are great weight loss foods, high in water and fiber, but very low in calories. Topped with hummus, they’re also very filling.
  3. Cottage cheese with fruit – A little bowl of this high-protein dairy treat can help you to feel content and calm before you head to sleep.
  4. Yogurt with fruit – If cottage cheese isn’t your cup of camomile tea, try yogurt as an alternative. The trick is to buy plain, unsweetened yogurt and top it with your favorite fruit instead of buying the flavored variety, which is high in sugar.
  5. Nut butter toast – This nostalgic, delicious food is the perfect way to calmly end a day and get your body’s metabolism humming before you head off to dreamland at night.


Here’s Why It’s Not Cool to Make Unsolicited Comments on Someone’s Weight Loss Results

Comments on Weight Loss Results

When a friend, family member or co-worker looks to you as though they’re achieving fantastic weight loss results, you may feel inclined to comment.  After all, anyone who has tried to lose weight knows that it isn’t easy.  Doing so successfully is deserving of a compliment, right?  Not always. In fact, less than you might think.

Celebrating Weight Loss Results Sends a Message You Don’t Mean

Naturally, if your friend walks up to you and excitedly declares that she’s thrilled about reaching the ten-pound milestone of her diet, you should feel welcome to celebrate with her.  It’s not that weight loss results are a taboo subject.  The difference in this case is that your friend brought up the subject specifically and opened it up to discussion.

The situation is very different when the comments are unsolicited.  When someone hasn’t brought up the subject, but you decide to throw them some praise for their obvious weight loss results, you could be saying something you genuinely don’t mean. Consider some of the reasons this can be harmful:

  • It implies that a body with more fat is less attractive – which can be problematic if weight is ever regained or if someone else with a similar body weight overhears you.
  • It suggests that you felt that the person’s former body shape was a problem to be solved.
  • The weight loss may have been the result of physical illness or mental health struggles, not from deliberate dieting and exercising efforts.
  • If an eating disorder is present, it could encourage those damaging behaviors or trigger new ones.
  • Not everyone is comfortable with having their bodies discussed. This is a highly personal issue for many people who may not want all the attention, even if it is positive attention. This can actually lead some people to lose their motivation to keep up their weight loss results as they aren’t comfortable with the focus being on the way they look.

Comments Can Place the Focus on the Wrong Achievements

It is not uncommon for people who comment on weight loss results to overlook other important achievements because they are focused on what they see.  This is not at all intentional.  Moreover, it doesn’t mean that they feel lost weight is more important than the other achievement.  It is simply a side effect of being comfortable with such unsolicited comments.

An easy example of how this can happen is in the case of singer Adele at the end of 2019.  She closed the decade with 15 Grammys, millions of records sold around the globe and even became a mother with the birth of her son. However, the most media attention she received was at the end of 2019 when she posted holiday pictures of herself online, revealing that she had experienced substantial weight loss results.

Headlines mentioning that she appeared “skinny”, “gorgeous” and had undergone a “transformation” far outnumbered headlines that occurred following her other professional and life achievements. Based on unsolicited comments, it suggested that her appearance was far more important than her talents. It is this exact message that we may send when we comment on the weight of others.



Break These Bad Habits That Cause Weight Gain

break bad habits that cause weight gain

We all have areas that we can improve upon and that can hold especially true when it comes to bad habits that cause weight gain. What you may not realize is that some of the things that you do on a daily basis may actually be adding to your weight problem. A healthy and balanced lifestyle should be at the core of long term weight loss. We tend to only envision this as proper nutrition and a challenging workout regimen, but it’s much more than that.

Check Out These Bad Habits that Cause Weight Gain

If you want to lose the weight and keep it off, it’s also about truly taking care of yourself. So these bad habits that cause weight gain can really help to highlight what you may be doing wrong, and what you need to improve upon. These are areas that can keep you from gaining the weight, but also contribute to better health overall.

A Late Bedtime

If you are not getting enough sleep each night, this can really take a toll on you. Not only are you sleep deprived, but you are also hurting your overall health. A late bedtime or not enough sleep means that you are causing weight gain to happen indirectly. Your willpower is down and that means that you will eat the wrong foods. You are more likely to skip a workout because you lack energy. On top of all of that, you are also not giving your body time to rest, and this all hurts you in the long run.

Stressing Over Everything

Believe it or not, stress can cause you to gain weight. You will find that you can accumulate belly fat much more easily because your body is reacting to a potential danger. So not only can the stress cause you health problems, but you will also notice that you gain weight much easier. When it comes to bad habits that cause weight gain, too much stress can weigh on you in far too many ways.

Not Drinking Enough Water

Dehydration can be a huge problem, particularly when it comes to weight loss. You need water to keep your body hydrated and functioning properly. You also need water to flush out the toxins and keep digestion running smoothly. That being said when you don’t have enough water, your body can actually bloat up as a result of the dehydration. Drinking plenty of water each day is so very important!

Sitting for Long Periods of Time

One of the final bad habits that cause weight gain should come as no surprise, and that’s a sedentary lifestyle. The less active you are the more likely you are to gain weight or hold onto it. You need exercise to help burn fat from the body and burn calories from what you eat. If you are inactive then everything you eat can have a tendency to be stored as fat—yet another reason to get up and get moving!

Forgetting Fiber

Many of us know that we’re not getting enough fiber in our diets. The average American simply doesn’t.  However, what also is frequently unrecognized is that this is one of those bad habits that cause weight gain.

In fact, fiber consumption is one of the best things we can do to support our efforts to achieve and maintain a healthy body weight.  First, foods that are high in fiber also often come with a spectrum of other nutrients that support the optimal function of our bodies. Therefore, if we’re suffering from a sluggish metabolism, one of the best things we can do is select higher fiber foods.

Next, fiber is filling and cannot be digested.  Therefore, when you eat high fiber foods, you’re consuming something that will help us to feel satisfied by our meals and snacks. At the same time, that fiber content won’t lead to more daily calories.

Finally – and this is one of the best reasons to overcome these bad habits that cause weight gain – it cuts the bloat.  When you don’t get enough fiber, your body holds onto its waste for longer. That extra mass registers on your scale and in your waist circumference. By combining fiber consumption with proper hydration, you expel waste more efficiently and will reduce your bloat, giving you a nearly instant – and much more comfortable – drop in pounds.

Overcoming Bad Habits that Cause Weight Gain

Consider each of these bad habits that cause weight gain. Get to know the ones impacting your life and your efforts to achieve and maintain a healthy body. Then, with the help of your doctor, come up with great healthy eating and physical activity strategies that you can build into regular habits. With these straightforward lifestyle changes, you’ll bring yourself that much closer to your goal.



Make 2020 the Year You Focus on Self Acceptance in Your Weight Management

Self Acceptance in Your Weight Management

The start of 2020 brings us a fresh chance to resolve to take care of ourselves, and if you’re still looking for ideas, consider self acceptance in your weight management. This doesn’t mean that you should simply accept whatever weight you are and never change it.  Instead, it can teach you not to think negatively about yourself based on the figure you see on the scale.

What is Self Acceptance in Your Weight Management?

When it comes to body mass, many of us have developed a very damaging habit of thinking less of ourselves.  We see a certain number on the scale or the way we look in our clothes, we judge ourselves based on images we’ve seen in the media that have been photoshopped, airbrushed and filtered.  Self acceptance in our weight management has become a rare quality.


That said, recent research is, to a growing extent, showing that self acceptance in a person’s weight management can help to improve both mental and physical health.  Moreover, the healthier your attitude toward your body mass, the more likely you are to set and achieve healthy goals and avoid unrealistic stereotypes.

Use 2020 to Improve Your Healthy Outlook

Instead of taking on the traditional new year’s diet, think about changing your tack.  Consider what a focus on self acceptance in your weight loss efforts might do to improve your wellness.  Instead of trying to change your lifestyle because you hate the way you look, you can improve the way you treat yourself as a part of an ongoing evolution throughout your life.

In this way, you’ll be far less likely to try to adhere to strict diets or fad programs.  These plans may offer short term results but don’t make the changes you need to maintain a healthy body throughout the rest of your life.  Instead, when you focus on self acceptance in your weight control, you can honor yourself and make choices based on that respect.

With acceptance of who you are, it means that you won’t force yourself to give up everything you enjoy. Instead, you’ll take the opportunity to learn about your nutrition, fitness, sleep and other lifestyle habits. Then, you can examine how those various factors play a role in your life.  With that understanding, you can improve the relationship you have with them. 

That way, your self acceptance can be incorporated directly into your weight management for long-term natural body mass control.



How to Change Your Eating Habits for Good

How to Change Your Eating Habits for GoodIf you want to lose weight and get healthy, then you need to change your eating habits for good. Though you may be in denial that there is something amiss, the truth is that what you do to fuel your day can make all the difference in the world. If we’re being honest, most of us can stand to lose some weight or, at the very least, get healthier.

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Top Tips to Get the Most from Your Fall Farmers Market

Fall Farmers Market Nutrition

Your local fall farmers market is one of the best places for you to go for healthy food that will taste incredible and will best suit your weight loss strategy.  After all, you don’t get fresher food than what the growers will sell you on the day (or day after) the food was picked. The fresher your veggies, the better they’ll taste and the more nutrients you’ll get per calorie.

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