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Why Is Soda So Unhealthy?
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Why Is Soda So Unhealthy?

Why Is Soda So Unhealthy?With a whopping 33 grams of sugar per serving, soda is easily the most common source of processed sugar in American diets. On any given day, half the people in the United States consume at least one 12oz serving (one can) of soda. One in four Americans consume more than 200 calories a day from drinking soda, with 5% consuming more than 500 calories from soda each day (1). Soda has been proven to cause diabetes, heart disease, cancer, gout, tooth decay, liver damage, and all other problems associated with obesity. So why is soda so unhealthy?

Regardless of caloric intake, soda causes fat accumulation

The main ingredient in soda is high fructose corn syrup, a highly processed and concentrated form of sugar. When our body digests large amounts of sugar at once it forces our liver to step in to help metabolize the fructose. This induces uric acid production and stimulates fat accumulation (2). What this means is that even healthy individuals can experience weight gain regardless of how many calories they consume.

Regular soda consumption has also been found to cause an increase in abdominal fat, particularly visceral adipose tissue (VAT). This kind of tissue has been independently linked to the pathogenesis of diabetes and cardiovascular diseases (3). Not only is soda causes these deadly diseases, it is causing people to gain abnormal weight in their midsection. This is part of the reason people have a hard time losing that “stubborn belly fat” even when dieting or exercising.

Soda causes accelerated cell aging, diabetes, stroke, and heart disease

Scientists studying healthy cellular aging aimed to test the affects of soda on cell aging. The high levels of sugar in soda were found to influence metabolic disease development through accelerated cell aging (4). Soda consumption causes cells to age faster, substantially increasing your risks of getting cardiovascular disease (CVD) and type 2 diabetes. Cardiometabolic syndrome is what also can lead to strokes and severe heart disease at earlier ages (5).

It’s also no surprise that science supports all the negative claims on soda. For example, they found that “people who consume sugary drinks regularly—one to two cans a day or more—have a 26% greater risk of developing type 2 diabetes than people who rarely have such drinks” (6). Or that in a study of 80,000 women that consuming just once can of soda a day show a 75% increase in chance of getting gout (6). Or another study of 40,000 men finding a 20% higher risk of a heart attack from consuming just one can of soda a day.

Estimated that 184,000 people die each year due to Sugar Sweetened Beverages

In 2010, researchers were able to compile large amounts of data, reports, and cohort pooling studies to estimate the amount of deaths attributed to consuming sugar-sweetened beverages. They estimated that  close to 184,000 people died in 2010 due to drinking sugar-sweetened beverages (7). Of these deaths 72% were caused from people getting diabetes, 25% heart disease, and 5% cancer. These diseases were all results of excessive sugar consumption and based on cause-specific population-attributable fractions for SSB consumption, which were multiplied by cause-specific mortality/morbidity to compute estimates of SSB-attributable death/disability (7).









Is it Unhealthy to Hold in Farts
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Is it Unhealthy to Hold in Farts

Is it Unhealthy to Hold in FartsFarting is a very natural thing in human beings and animals. Despite the fact that it is natural, it is something that you would not want to happen especially when you are in the company of other people. This is one of the main reasons people opt to hold in the fart for some time and wait until they are all alone so that they can relieve themselves and release the fart. This is a very normal urge due to etiquette reasons but the big question comes in when we start pondering if holding the fart is good for your health.

Farts are mainly intestinal gases created by digestive action in the stomach. In some cases, the farts may be a sign of problems in the digestive system that can be cured even naturally. Holding in farts is not a good thing to do since it has some effects, though not adverse, to your health. It is worth noting that the pressure of the gas must be released and if not, it can have some effects on the walls of the intestines. To be more specific, this gas can blow up the walls of the intestines and create pockets called diverticula. These pockets are at risk of getting an infection and if it happens, an individual can get a serious condition known as diverticulus.

It is worth noting that diverticulus is not the only health effect one can get from holding in farts. Other effects include heartburns, bloating, indigestion, and pain among others. The trapped gas may interfere with the distension of the intestines leading to an increased blood pressure and heart rate. The other effect of holding the gas is a mental one portrayed as stress of trying to hinder the gas from escaping. As seen from all these possible effects of holding in farts, it is highly advisable to let it out.

You cannot be able to hold in the gas in every situation. When you fall asleep, the gas may escape, as it is the case with when you sneeze and cough. When the gas is also too much, it may prove hard to hold it and in such a case, it just gets out.

If you are experiencing serious farting issues, it is important to talk to your health care expert so that the exact cause of the problem can be established. In most cases, excessive gas in the stomach is a symptom of irritable bowel syndrome and intolerance to lactose specifically milk. Constipation and other medical conditions may also be playing a part in the increased gas production in an individual. Once the cause of increased farting has been established, a doctor can help alleviate the problem so that you do not suffer from the health effects of holding in farts.

Aside from the extreme cases of flatulence, you can take some measures to help control the rate at which you fart. One thing you should do is to keep away all the foodstuffs that give you gas. Such a measure is dependent on people since they react differently to foodstuffs. The main part is not about the food but about how your body responds to it and digests it. You should also try to drink more fluids so that you do not get constipation. This will however mean that you will have to urinate more, which is an inconvenience to some people.

In conclusion, it is evident that farting is a natural body process that cannot be avoided. Holding it is unhealthy since it brings some side effects with it. In most cases or rather if it possible, try to let the gas out as soon as it fills up in the intestines.

Is Drinking Milk Unhealthy?
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Is Drinking Milk Unhealthy?

Is Drinking Milk Unhealthy?Yes. Milk is unhealthy. As babies, milk is very vital to our health but as we get older we stop producing enzymes to help digest milk. This is why a lot of people are lactose intolerant. To some degree almost every one is because our babies aren’t designed to consume milk as adults. Milk causes inflammation and produces mucus in the body. Although it is high in calcium and protein (which is good), it also causes distress throughout your body. Try drinking coconut or almond milk instead! Both of these have more calcium and vitamins then milk.

Conclusion: Our bodies weren’t designed to drink milk past our infant stage. It causes inflammation and many people are lactose intolerant.

Is Drinking Fruit Juice Unhealthy?
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Is Drinking Fruit Juice Unhealthy?

Is Drinking Fruit Juice Unhealthy?Drinking fruit juice is not very healthy. It’s essentially just a concentrated source of sugar containing very few nutrients. Even when fruit juice is created from 100 percent fruit concentrate, it still contains a high amount of calories and sugar. The reason why fruit juice is so unhealthy is due to the fact that juice is stripped of it’s fiber which is needed to help digest and metabolize it. Without the fiber, fruit juice elevates your blood sugar levels more rapidly and can cause additional hunger to balance out these levels.

Fruit Juice and Gaining Weight

When looking at sugars and calories, fruit juice is just as bad as soda. Although fruit juice contains some additional nutrients, at the core level it still is comprised of the same amounts of sugar. Most of the sugar found in these drinks is fructose. The liver is the only organ in our body that can metabolize fructose into meaningful amounts (1). When our bodies consume more sugar than we can handle our liver turns some of it into fat. Without fiber to slow down this process, our liver becomes overworked and our blood sugar levels increase. Consuming fruit juice will actually not make you full and will usually result in an increase in appetite (2).

An interesting study was done on the effects of a 2 year-old consuming 100 percent fruit juice. They found that 2 year-old children that consumed fruit juice had a significantly higher chance of becoming overweight in ages 2-4 (3). The children showed an increase of BMI due to the consumption of fruit drinks showing that fruit juice isn’t a healthy choice of drink.

Difference between Fruit and Fruit Juice

There is no question that eating whole fruit is nutritionally much healthier than juice. Not only does it contain less sugar and calories, it also contains fiber, additional antioxidants and nutrients, and will suppress your appetite.

Fruit Skins

When we drink fruit juice we are not digesting the healthy fruit skins. The skin of fruit is directly exposed to sunlight, allowing it to form various colors of pigment. These pigments include antioxidants called flavonoids and carotenoids. These antioxidants are responsible for protecting against cell damage work as natural anti-inflammatory agents. 

Fruit Pulp

When you remove fruit pulp from the fruit, you are taking away it’s fiber as well as additional nutrients. Fiber is what makes you feel full after eating fruit, which is what prevents you from eating a surplus of unnecessary sugar. This is the reason that we are able to drink a cup of juice so easily. A good example of this is with apple juice. On average it takes up to 3-4 apples to produce just one cup of apple juice. Normally it would be extremely difficult to eat more than one whole apple but when it is turned into juice it’s easy to consume several cups (6-8 apples).

Conclusion on Fruit Juice

Whenever possibly always opt to consume whole fruit over juice. When it comes to drinks, water should always be the preferred choice. If you are consuming soda, it would still be better to replace it with fruit juice as at least you are gaining a few ingredients. Be very careful if you buy fruit juice as most companies add a lot of unnecessary sugars. Some fruit juices have as low as 1% fruit juice and is instead substituted with high fructose syrup and sugars.

Just because something has the word fruit in it, don’t assume it is automatically healthy. Any food that is processed or has additional ingredients added to it is generally unhealthy and should be avoided. If you are trying to lose weight and live a healthier life we recommend limiting your fruit juice intake to as little as possible.





How Much Caffeine Is In Chai Tea
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How Much Caffeine Is In Chai Tea

How Much Caffeine Is In Chai TeaDo you enjoy your tea with a little spice?  Chai Tea is becoming more popular in America due to its range of flavors depending on your preference.  Chai Tea is a black tea that has had spices blended through it making it the perfect base for a wide range of Tea based flavors.  Black tea also is a caffeine-based plant, so if you are drinking black tea, you will also be consuming caffeine.

Black Tea Ingredients

Black Tea is the perfect base for flavor infusion which can incorporate some different spices depending on what taste and health benefits you are trying to achieve.  Some of the spice blends include black pepper, cinnamon, fennel, ginger, and green cardamom.  There is a wealth of flavor combinations available that are carefully blended and that use recipes that are generations old.

The particular spice blend that forms part of the recipe is brewed together and mixed with your choice of black tea.  The tea can be the raw black tea or an infusion that is readily available off the market shelf.  These infusions include Daarjeling, English breakfast, and Ceylon being the more popular ones.  Once brewed and poured some choose to add milk and a sweetener such as honey.

Chai Tea Caffeine Content

As mentioned, Chai Tea naturally contains caffeine; it is in its DNA as a plant.  There are brands of decaffeinated tea available for those tea drinkers that have a low tolerance to caffeine.  Because the caffeine is a natural element in black tea, there is no scientific way to measure the amount per cup as it is not only the plants natural caffeine strength but also a range of other variables such as how long you brew the tea for, how long you steeped the bag in hot water for are just two examples.

As an estimation only, you can gauge that, according to the Center for Science in the Public Interest, when brewed for 3 minutes there is a broad range on the caffeine scale that ranges from 30 to 80 milligrams.  As Chai Tea has a general base of black tea before the spice addition, you can use black tea as a reference for caffeine content.

The maximum range of the caffeine at 80 milligrams per cup equals the very lower part of the field for coffee which can have between 75 to 150 milligrams per cup.

Daily Caffeine Recommendations

For most healthy people up to 400 milligrams per day of caffeine is considered moderate cites MedlinePlus.  Caffeine tolerance can come down to a range of issues with genetics leading the list of reasons.   

Due to the way that the caffeine boosts the central nervous system that raises your levels of alertness.  Drinking too much caffeine, however, can interfere with your bodies systems leaving you anxious, jittery and not being able to sleep comfortably.

Women who are pregnant, like alcohol should limit their consumption of caffeine to under 300 milligrams daily and the less the better.  The American Pregnancy Association has suggested that the significant preference is to avoid caffeine where possible, or at least to switch to low caffeine alternatives.  A study conducted found that lower birth weight was linked to caffeine which was released in a report by BMC Medicine in 2013.

Another research group reviewed the caffeine ingested by Chinese and Japanese tea during pregnancy found that women were at risk of preterm babies who consumed more caffeine products.

The herbs listed in chai tea were not listed as unsafe due to their natural makeup by the APA.  However, it is recommended that you make an appointment and discuss your caffeine usage with your doctor.

Health Benefits of Green Tea
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Health Benefits of Green Tea

Health Benefits of Green TeaPeople world over wake up to Tea, or Coffee, and these two drinks have been an integral part of our morning rituals. You may be surprised to know that tea was discovered as much as five thousand years ago, and the Chinese used to drink green tea extract as a health tonic. Tea then spread to India and Japan through Buddhist monks, and from there, tea spread to all over the world through early explorers and missionaries. Over the centuries, Tea growing has strained to meet up with the demand, and now tea is being grown in various countries like India, China, Kenya and a host of other countries.

The journey of a tea leaf from the sapling to the cup is a complicated one, and tea leaves undergo a whole range of processing activities before they reach our kitchen shelves. Tea planters use different oxidizing and growing process, and that leads to various kinds of tea standards like organic tea, herbal green tea , brown tea etc. Organic tea, that is also known as herbal green tea, uses only organic manures and pesticides while cultivation. This ensures that the tea cultivated do not have any traces of chemical manures or pesticides in them. They form a significant portion of natural health drinks available in the market. Other natural health drinks include mineral water that is bottled right at the source.

Green tea is a special kind of tea where these tea leaves undergo only a minimal amount of oxidation during processing, and hence the name green tea. Tea leaves that are extensively oxidized get a browning complexion, and hence they are named brown tea. Green tea is extensively used in China, and more predominantly, in Japan. However, the usage of green tea has steadily spread and now people at various Asian countries, EU and America wake up to the aroma of green tea.


It has been claimed that green tea has quite a few health benefits. In fact, health benefits of drinking green tea include a whole range of therapeutic features. It has been also claimed that Green tea extract can even cure, or delay the inevitable effect of AIDS. Additionally, some researchers have proved that that green tea extracts, when used externally, can cure skin damages caused by radiation therapy. However, the most important among all the benefits of Green tea lies in the fact that green tea is a powerful antioxidant, and these anti oxidants kills and prevents further growth of cancer tissues, while causing no harmful effects on healthy tissues.

Green tea benefits include decreasing your cholesterol levels, and that means you have a healthy heart if you are consuming this special variety of tea. The list of green tea benefits goes on and one and on. Not all claimed benefits of green tea have been verified by scientific studies, and you may need to accept these claimed benefits with a pinch of salt. However, if you are consuming green tea instead of coffee, cola drinks and alcoholic drinks, you are definitely a step towards a healthy life.

Green tea is a powerful cancer preventative when it is drunk in place of other beverages. All teas have antioxidant properties, though green tea has the highest content in comparison to other preparations of the tea plant, i.e.- black and white teas. Green tea is also available flavored with mint , various fruits, jasmine flowers, or roasted rice. Green tea with roasted rice is what the Japanese call genmai-cha and the Korean s call hyun-mi-nok-cha; its taste is dominated by the savory, toasted flavor of rice tea . Green tea is especially rich in EGCG. With fermentation, many of the polyphenols are oxidized.

Green tea is believed to have originated from China and gradually has been linked with different cultures in Asia, Japan and Middle Easter nations. During recent past Green Tea has become more prevalent in the Western countries where black tea is traditionally consumed more. Green tea is easy to prepare, but some varieties are sensitive to the brewing conditions. In most cases, about 2 grams of tea leaves (the amount in a tea bag, about two teaspoons of loose tea, depending on the leaf form) is sufficient for a cup of tea, and is simply brewed by pouring boiled water over the tea and letting steep for about 1-3 minutes. Green tea is the most widely drunk, and jasmine flowers are added to create jasmine tea. In southern China Oolong tea and puerh tea are drunk.

Green tea is the national beverage of Japan and has grown in popularity here in the US especially due to its many health benefits. The Japanese word for tea is ocha. Green tea is heat treated, fermented and dried. Black tea is rolled, fermented and then dried. Green tea is the leaf product that is quickly heated and dried right after harvest. The original forms of EGCG and other tea catechins are preserved by this method.

Green tea is the type of tea most widely drunk in China and Japan. Green tea is great for your skin. Potent in antioxidants, green tea has been found to protect the skin against free radical damage and has been linked to skin cell rejuvenation. Green tea is satisfying as an invigorating and thirst quenching drink. It contains Vitamin C and is acknowledged as effective against diabetes.

Green tea is a source of caffeine, a methylxanthine which stimulates the central nervous system, relaxes smooth muscle in the airways to the lungs (bronchioles), stimulates the heart, and acts on the kidney as a diuretic (increasing urine). One cup of tea contains approximately 50 milligrams of caffeine, depending on the strength and size of cup (as compared to coffee which contains 65 to 175 milligrams of caffeine per cup). Green tea is made from the sweetest, newest buds and tips at the top of the plant, and the best varieties are only harvested in the spring. Unlike black, oolong and puer teas, green tea is not fermented (or oxidized). Green tea is made from more mature tea leaves than white tea, and tea leaves may be withered prior to steaming or firing. Although they are also rich in catechins, green teas may have catechin profiles different from white teas, with slightly higher levels of oxidation products (3) .

Green tea is made from the dried leaves of Camellia sinensis, which is an evergreen shrub. Green tea, a minimally processed variety of tea, is first withered then dried immediately after picking to halt oxidation.

Freshness is of the utmost importance when it comes to Japanese tea as it quickly loses its vibrant characteristics over a short period of time. It is the freshness that enables us to provide tea which is unrivaled in taste, color, depth and aroma, and in fact we firmly believe nobody can deliver a better cup of organic green tea! Freshly picked tea leaves should be used as soon as possible to preserve their taste. These are just examples of how delicate the processing of high-quality green tea can be.

Oolong tea is partially fermented and Japanese green tea is steamed to stop oxidation. Oolongs (which are more popular), ferment longer, about half as long as a black tea. Predictably, the flavor of a semi-fermented tea is somewhere in between black tea and green tea. Oolong teas can vary significantly in flavor depending on when the oxidization process is interrupted having more of a green tea character if interrupted early in the process and more black tea character the longer oxidation continues.

Green tea weight loss patches are essentially intended for people who forget to take their usual dosage of weight loss supplements or capsules. With green tea weight loss patches, a person will no longer need to take pills as they will have a 24 hour supply of substances stuck to their skin. One of the biggest benefits of drinking Green tea for dieting weight loss is that it is safe. Decaffeinated green tea does not have the health benefits as the regular one because the process of removing caffeine involves a chemical process and this destroys the health benefits.Origins of Green teaHistorically, the Chinese have been using green tea as medicinal drink. Green tea weight loss can be part of this lifestyle change as weight loss support structure.

Green tea weight loss is very common and it can work for you, too. Therefore if you are really interested in weight loss and strongly feel that you are not comfortable with weight loss medications or surgeries you can very well think of green tea. Green tea weight loss is effective due to its ingredients that contain natural metabolism boosters and powerful antioxidants that aid in cleansing the body and providing protection from disease. The increase in metabolism essentially burns more calories resulting in the loss of weight. Green tea weight loss supplement is normally taken three times a day before meals. Even though green tea weight loss supplements have no adverse side-effects, it is still advisable to consult medical advice before taking them.

Supplements containing green tea extracts are a completely natural way of reducing weight with very little risk of any side effects. There are many benefits associated with green tea. Supplementing such a diet with green tea intake can prove even more effective.

Antioxidants are molecules, and they slow or prevent the oxidation of ‘free-radicals’ in your body. Free radicals are detrimental molecules that can cause a lot of damage to other molecules around them by stealing electrons. Antioxidants in Chinese green tea reduce cholesterol levels in a person, improving the functioning of blood vessels and thereby reducing blood lipids. Similarly, the antioxidants in the green tea inhibit the production of insulin, the hormone that stores calories into fats. Antioxidants are chemical constituents within a natural nutrient that fight the action of free radicals on living cells. Free radicals are found in everything from sunlight to food to the air we breathe.

Catechins are members of the flavonoid family and are naturally occurring in a number of plant-derived foods. Some of the catechins in Green Tea are more powerful than a number of familiar antioxidants. Catechins keep the weight under control by preventing the movement of glucose in fat cells. This inhibits the buildup of excess fats and sugars in the body.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. Fat burning pills including green tea weight loss supplements increase the metabolic activity of your body cells. This consequently increases the amount of fuel that your body consumes.

Thermogenesis is the process through which the body converts stored fat into energy and body heat. Increasing the thermogenic process in the body may increase weight loss. Thermogenesis is what scientists call the process of burning calories to maintain our body temperature. Green tea appears to increase thermogenesis which means that you will burn more calories in everything you do! Thermogenesis is the process by which the body produces heat by speeding up metabolism, burning calories,and breaking down fat. Certain substances in green tea are believed to help in the body’s thermogenesis, thus contributing to weight loss.

Drinking a cup of tea with each meal is a protocol for using tea successfully as a metabolic stimulant. Tea by itself carries only 4 calories per serving, and it’s most healthy when consumed with nothing added. Drinking coffee elevates two hormones called cortisol and insulin, which can lead to weight gain. Studies also show that adding a few tablespoons of vinegar to the diet every day will help you lose weight too. Drinking green tea on a regular basis can lower your risk of contracting cancer, cardiovascular dieseases and even lower your cholesterol as green tea has a high amount of anti-oxidants .

Natural appetite suppressants like hoodia weight loss or green tea weight loss are the best weight loss supplements. There are no weight loss vitamins, only natural appetite suppressants. Natural and safe, green tea weight loss should feature in your program if you want to keep the weight off permanently.

Additionally, there are numerous other green tea health benefits being discovered in relation to dinking this type of tea, including benefits for blood sugar, cholesterol, bad breath, dental cavities, antioxidant effects, and potentially anticarcinogenic qualities.

Skin preparations containing green tea – from deodorants to creams – are starting to appear on the market. Scientists have even discovered that applying green tea to the skin can help cure and prevent some forms of skin cancer and other skin disorders, protect the skin from long- and short-term damage from the sun’s ultraviolet rays, and act as an antibacterial agent when applied to skin infections.

Is Dehydrated Food Healthy?
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Is Dehydrated Food Healthy?

Mason JarsFood dehydrators are becoming more and more popular. When you can easily dry fruits and vegetables, you can create a wide array of snacks. But is dehydrated food healthy? Read on to learn more about the many health benefits of using a food dehydrator.

Your Food Will Retain All Of Its Nutrients

A lot of people are concerned that dehydrating food will cause it to lose nutrients. Thankfully, that isn’t actually the case. When you eat dehydrated food, you can expect it to retain all of its nutrients.

Like raw food, dehydrated food tends to be rich in nutrients. It’s a great way to increase your intake of essential nutrients, such as vitamin A or C. If you don’t feel like you’re getting the nutrients that you need, you should absolutely give dehydrated food a try.

Your Food Will Be Completely Natural

A lot of people turn to processed foods when they need a snack. While a lot of these foods can be tasty, they’re usually not very healthy. A food dehydrator will allow you to overcome your bad habits and replace unhealthy foods with something that’s on the healthier side. When you eat foods that are dehydrated, your food won’t be processed in any way. There won’t be any additives or artificial ingredients. Everything you’ll be snacking on will be completely healthy. Once you switch to eating dehydrated food, you’ll be able to feel the difference.

Your Food Will Be Bacteria-Free

When food is dehydrated, it’s able to last for a long time. This is an excellent way to preserve food. When food is dehydrated properly, you won’t have to worry about spoiling, and you won’t have to worry about bacteria either. Your food will stay fresh for a very long time.

A lot of people avoid buying fresh produce because they’re worried that it will spoil. If this is something you’re worried about, then dehydrating your food should put your mind at ease. You’ll be amazed at how long your food can last once you’ve dehydrated it! It’s one of the safest and most effective methods of food preservation.

You Can Dehydrate All Kinds Of Food

You have a lot of freedom when you have a food dehydrator. You’ll be able to pick and choose the healthiest, most nutrient-rich fruits and vegetables. You can dry out superfoods, like blueberries or kiwi, so that you can take full advantage of the nutrients that they contain.

When you’re choosing what to put in your food dehydrator, you’ll be able to think about what your nutritional needs are. You’ll be able to choose foods that will give your body what it needs the most. You’ll be able to address all of your needs and significantly improve your diet.

Is dehydrated food healthy? Absolutely! Eating the right dehydrated foods is a fantastic way to improve your diet. Snacks don’t have to be unhealthy. If you eat the right snacks, you can nourish your body and improve your health and your well-being.

Can You Eat Flax Seeds Whole?
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Can You Eat Flax Seeds Whole?

Can You Eat Flax Seeds Whole?Flax seed oil and ground flax seed are both excellent additions for your diet.  Learn more about the benefits of flax seed for your digestive health along with how the tiny seed can be incorporated into your meal plans.

Flax seeds are smaller in size compared to peppercorns, but provide your digestive health with tremendous benefits if they are included in your diet.  There are numerous benefits to flax seed – nearly as numerous as the various ways that flax seed oil and ground flax seed can be included in your diet.

The benefits offered by flax seed include the following:

  • They are a great omega-3 fatty acids source.
  • Flax seeds contain soluble fiber.  It is the kind of fiber that helps the digestive processes.
  • Lignans are contained in flax-seeds, which are a beneficial kind of plant-derived substance.  There are oils contained in them that lubricate your system to promote digestive regularity.
  • Flax seeds, which are derived from flax plants, are a rich source of minerals and vitamins as well, which make them an excellent addition for your diet.

Sheah L. Rarback, registered dietitian and Mailman Center for Child Development director at Florida’s University of Miami Mill School of Medicine, says that you want to have multi-functional things in your diet in terms of them containing micro nutrients like minerals and vitamins.

They also help with fiber and digestion.  Omega-3s are an extra benefit. They are anti-inflammatory.  The cause of a majority of chronic conditions and problems is inflammation.

There are several different types of flax seeds:

  • Flax seed oil
  • Whole flax seeds
  • Ground flax seed meal

Any of them may be incorporated into your diet. However, there are some very important facts that you to need to know about how to best use flax seeds in your diet:

Rarback says to not use them whole.  It is essential to consume ground flax seeds instead of whole flax seeds.  If you try eating them whole, they just pass through your entire system without them being digested.  However, when they are ground, there are a great soluble fiber source, and that helps with elimination.  You can use a basic coffee grinder to grind a couple of tablespoons of whole flax seed as needed.

Refrigerate ground flax seed meal and flax seed oil. Products that contain flax seed oil, like any oil, over time may become rancid (spoiled). When those foods are kept refrigerated it preserves them for a longer period of time. The smell will let you know when flax seed products are beginning to go bad.  Although flax seed oil is rich in omega-3 fatty acid, there is no fiber contained in it – so if your main concern is digestive benefits, choose ground flax seeds.       

The following are some ideas for incorporating flax seeds into your diet:

  • Flax seed meal can be used in your baking or added to dishes like meatloaf.
  • Flax seed oil can be added to your salad dressing.
  • Sprinkle ground flax seed on your salad.
  • Stir ground flax seed into juice.
  • Add ground flax seed to hot or cold cereal.

There isn’t a set recommendation for the amount of flax seed that should be included in your diet.  However, there are recommendations for omega-3 fatty acids and dietary fiber.

If you haven’t had much fiber previously in your diet and you begin increasing how much you consume, go slowly.  Be sure to drink plenty of water as you are adding sources of fiber like flax seeds.  You need to drink plenty of water in order for fiber to do its best work.

Rarback recognizes that may people are concerned about fat content and might avoid flax seeds due to the fact that they contain fats also.  However, she states that the oils and fats in omega-3s are healthy and in very small quantities so that they won’t interfere with any low-fat diet plans.  Most of the fat in diet comes from meats, fatty animal products, processed foods, and fried foods – and doesn’t really come from adding flax.

Are SARMs Healthy For Burning Fat And Building Muscle?
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Are SARMs Healthy For Burning Fat And Building Muscle?

Are SARMs Healthy For Burning Fat And Building Muscle?Burning fat and building muscle with SARMs vs steroids sounds like a wonderful solution to many people, but are they really safe? They might be an alternative to steroids, which most people want to avoid, but what are the side effects? Are SARMs all-natural solutions? What results can you expect? Here is everything you need to know about SARMs or selective androgen receptor modulators.

One thing about the SARMs that you need to know right away is that they are actually similar chemically to steroids. And in fact, when it comes to the side effects, the expert opinion is that they are the same, pretty much, for steroids as they are for SARMs.

It’s not just about the safety risks, but the drawbacks as well. As for natural methods to help you burn fat and build muscle, you’re doing all you can in regards to working out and watching your diet, right? It’s just that the regular dieting and exercise is hard work and doesn’t always produce the results that people want, without a little help. There are of course natural supplements, and you have caught wind of SARMs, which of course aren’t exactly all-natural.

You have to assess the risks and potential side effects, determining whether or not you want to go with this type of supplement. One thing about all-natural solutions, even helpful supplements, is that they don’t often work as quickly. That is why many bodybuilders turn to steroids and other unnatural alternatives. SARMs are an alternative to steroids, but it’s already been stated that they are indeed quite similar, both chemically speaking and in terms of side effects.

What exactly are SARMs supposed to do? You might think that they are supposed to help increase your testosterone levels. Well, the exact opposite is actually the case. You see, they are actually supposed to suppress the amount of natural testosterone your body produces. It should also be noted that the side effects are going to increase the more SARMs you take.

So if you do decide to take them, you’re going to need to think about how often and how much. One thing about SARMs that is better than steroids is that experts say that people are supposed to be able to recover more easily from the SARMs. However, they come with cancer risks, and it should also be noted that not all SARM products are the same like something like this Testolone RAD 140 SARM products.

There are some companies out there making unfounded claims, so be aware of that. If you’re going to choose to try out this type of product, you want to be sure you pick the best company. That means you’re going to want to take a look at reviews so that you can decide how you plan to move forward with your workouts.

Do you want to take SARMs or would you like to go a different route? After getting to know more about the supplements, you will be able to make a decision much more easily. Once you decide what you want to do, then it’s time to get back to burning fat and building muscle.

Are Low Fat Diets Effective In Weight Loss?
Healthy Eating

Are Low Fat Diets Effective In Weight Loss?

Are Low Fat Diets Effective In Weight Loss?Recent research and studies are finding that low fat diets are not very effective in weight loss. “Both cross-sectional and longitudinal analyses have failed to show a consistent association between diety fat and body fat” (1). Weight loss from low fat diets was found to be “modest and transient”, suggesting that other factors were more involved in the weight loss.

Americans are eating less fat but are gaining more weight

It’s shocking to see that 20% of children and over 33% of adults are considered significantly overweight in the United States (2). Most people associate gaining weight with eating high amounts of fat. Although this can be true, it’s been found that a lot of the low-fat foods that are also high in carbohydrates are the real cause of the increasing obesity rates. Over the past 3 decades Americans have been eating more and more calories, increasing their averages by over 500 calories a day. So what kind of food are they eating more of? Carbohydrates. A whopping 80% of these calories come from carbohydrates (3). But what about fatty foods? Surprisingly enough, Americans are eating less fat.

Americans have been consuming a lot less fat. It has decreased from 42% of our diets to only 34% (1). But yet obesity has been skyrocketing at all time highs. Fat isn’t the biggest problem, it’s foods high in carbohydrates that are low in fat and fiber. We are overrating and feeling excessive hunger do to our body getting too many carbs and not enough of other dietary nutrients. This is why low fat diets don’t have much success with weight loss. It doesn’t address the increasing rates that we are consuming foods with high glycemic indexes.

High Glycemic Index Foods linked to overeating

The Glycemic Index (GI) is a way to measure how foods containing carbohydrates impact our blood sugar. This does not mean that foods high in carbohydrates automatically have a high glycemic index, it takes other dietary factors into consideration. For example, pasta is very high in carbohydrates but ranks really low on the GI. On the other hand, most starchy foods like refined grain products and potatoes have a high GI.

Scientists are finding that foods with a high glycemic index are causing people to over eat. Consumption of high GI foods induces hormonal and metabolic changes that limit availability of metabolic fuels and lead to excessive hunger and overeating. Feeling hungry after these foods is due to our body attempting to restore energy homeostasis (1).

One study investigating this found that their obese subjects ate 81% more total energy (calories) after consuming two high GI meals (instant oatmeal) compared to them being fed two low GI meals with equivalent energy. This means that even food higher in fat but lower in the GI helped to make the patients feel fuller and reduced their chances of over eating.

Low Glycemic Index Foods

  • 100% stone-ground whole wheat
  • Steel cut oatmeal
  • Pasta, barley
  • Sweet potato, yam, pease, legumes
  • Most fruits and carrots

Medium Glycemic Index Foods

  • Whole wheat
  • Brown rice

High Glycemic Index Foods

  • White bread or bagels
  • White rice, macaroni and cheese
  • Pretzels, rice cakes, popcorn





Additional Sources