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8 Portion Control Tips That Really Work!

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Friends enjoying lunch

One of the biggest problems we face when dieting is knowing just how much is too much. Fortunately, there are some easy to follow tips that you can start using right away which will put you on the path to success. Read on for some helpful tips on controlling your portions!

Here are 8 Portion Control Tips:

1. Drink Water


As you know, there are many health benefits to drinking water. Not only is adequate hydration necessary to most of your body’s functions, but water can also help you lose weight! Consuming a large glass of the clear stuff before a meal helps you to feel fuller faster, making it easier to avoid overeating.

Have you tried our Strawberry Basil Water?

2. Serve Pasta as a Side


A large plate of spaghetti with a side of buttery garlic bread is a common dinner item, but it is one of the worst diet saboteurs. The next time pasta is on the menu, serve it as a side. Fill your plate with salad and add a side dish portion of spaghetti. You can also reduce pasta servings by mixing large portions of veggies into the sauce with a quarter to half the usual amount of noodles.

3. Use a Smaller Plate


Serving your meals on a smaller plate tricks your mind into believing you are getting a larger serving of food. If you are ready to slim down, get healthier and change your eating habits for good, check out the Skinny Plate Challenge…read more.

Begin by aiming for rough sizes for all the important parts of your meal. Look for about four ounces of meat (about the size of a pack of cards), or a checkbook-sized portion of fish.

When having carbs with a meal, make sure it’s no larger than about the size of a baseball. If they’re simple carbs like those you get from white bread or pastas, go even smaller — about the size of a tennis ball is a good bet.

4. Use each food group

The best plate has a variety of food from each of the important groups. To keep your diet on track, a great place to begin is by including a lean protein at every meal like skinless chicken, turkey, or tuna that’s about a quarter of your plate in size.

Another quarter should be carbohydrates, and you should do your best to stick to those that are whole grain. A big plate of simple carbs or spaghetti might sound nice, but we all know how quickly choices like these leave you hungry again.

The remainder of your meal should be vegetables, such as carrots, peas, sweetcorn or tomato. If you’re putting dairy on your plate, like cheese, think small, like the size of a matchbox — and also be sure to watch how much you use to top other options like salad or sandwiches!

5. Eat more fiber-rich food

Good news: fiber-rich food is good for you and filling up on them means you’ll be less tempted to go for the sweeter, calorie-packed treats. The largest part of your plate should be made up of fruit or vegetables, so why not try a big salad with your protein?

There are plenty of ways you can spice up a salad of lettuce, cucumber and tomato. Try adding new and exciting food like apples, nuts, capsicum, or low-fat dressings (in moderation). Eat your fill of tasty, low-cal options like corn on the cob — just skip dousing it in butter.

6. Resist Second Servings

Controlling portion sizes may simply be a case of changing what you’re used to doing at mealtimes. If going for a second helping is something you’re in the habit of doing every time you eat, stop and break yourself of the habit.

Instead, play a quick game on your phone, take care of something around the house, or go for a walk. If you really feel you won’t be able to resist the temptation, brush your teeth and the desire’s sure to go away! In just a few weeks, having only one serving will become your norm.

7. Share the load

If you have a large main course when you’re eating out, try sharing with someone. By dividing the dish, you’re still able to try what’s on the menu while immediately cutting the calories you’re taking in. Share the load and you’ll also be doing your friend a favor.

Restaurants are well known for serving larger portions so you could also ask to take home some of what you’ve got instead of finishing all the food at the table. This way you’re not tempted to eat too much and you can save something delicious for later.

8. Choose wisely

To really keep control of your appetite, pick your veggies wisely. Some are not only great just because they’re low carb and low calorie, but also because they speed up your metabolism. That means you’ll burn more calories naturally every single day without changing your lifestyle at all.

Nutrition researcher John Barban has long been known for his focus on the inherent differences between men and women and how each response to diet and exercise. He has recently started emphasizing what he calls the “5 wonder veggies for women.”

Studies showed that when women added these common vegetables to their diet, their metabolisms (and as a result, weight loss) increased significantly, regardless of the woman’s lifestyle or body shape. Learn the 5 veggies in this video (1:05 mark) that explains how it works.

Now that all sounds reasonable, doesn’t it? And hopefully, you also see how these small changes can have a big effect on controlling the amount you eat. You may face this problem again in the future, so be sure to pin this so you’ll be able to remind yourself of these tips when needed!

Source: skinnyms.com,younghipfit.com

 

7 Best Vitamins and Supplements for Acne and Skin Health

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Often agreed by experts that lack of certain nutrients may play a role in acne. We have selected the best skin health vitamins, minerals, and herbs that can support healthy skin and may help stop those embarrassing breakouts around your body.

It’s good to deal with skin situations like acne externally with lotions and unique cleansers, but many treatment protocols forget about the underlying motives behind bad pores and skin health.

What Causes Acne and Poor Skin Health?

Your skin as you well known as tiny holes known as pores which can turn out to be blocked by means of oil, micro-organism, lifeless skin cells, and dirt. when this occurs, you may develop a pimple or “zit.” in case your pores and skin is time and again affected by this circumstance, you could have acne or pimples.

In keeping with the American Academy of Dermatology, acne is the maximum common skin condition inside the united states. even though acne isn’t a lifestyles-threatening circumstance, it can be painful, specifically when it’s extreme.

acne happens while :

  • an excessive amount of oil is produced via your follicles
  • bad skin cells accumulate around your pores
  • bacteria increase on your pores

Here are some of the best vitamins and supplements for acne and skin health Below.

  1. Vitamin A

Vitamin A is a probably the best treatment for acne, but you need to make sure you’re getting it the proper way.

vitamin A oral dietary supplements don’t work similar as to topical VitaminA, according to clinicians on the University of Michigan. In fact, they warning against the supplement, as it may do extra harm than properly.

due to the fact the Vitamin is fat-soluble, it builds up in your body, and a high intake of greater than 10,000 international units (IU) may be toxic. that is especially authentic at some stage in being pregnant, so women who are making plans on becoming pregnant should take a look at with their doctors before starting any supplements.

Vitamin A is a highly effective antioxidant, so it reduces irritation when you are taking it internally.

absolutely everyone who has had acne is aware that they may get without a doubt inflamed and sore, so vitamin A facilitates and reduces that internally and externally sore.

The Vitamin A is in both pill and liquid form. So try these Solgar Dry Vitamin A for tablet form.

And then Seeking Health Vitamin A Drops for the liquid form.

 2. Zinc

Zinc is a mineral that also can help with zits. you can take it as an oral supplement or as a topical remedy.

A current review of the beyond studies on the subject found that zinc can decrease oil manufacturing within the skin, and can guard in opposition to bacterial contamination and inflammation.

The  Office of Dietary Supplements recommends each day allowance for adults of eight-11 milligrams (mg). there is some evidence that a highly safe dose of 30 mg can help treat acne. large amounts of zinc can be harmful. a few humans have reported becoming unwell from taking too much zinc, and immoderate zinc consumption can lead to a copper deficiency.

Topical lotions that incorporate zinc can also assist with acne. One study observed that making use of a lotion of 1.2 percent zinc acetate and 4 percentage erythromycin considerably cleared the pores and skin.

if you want your acne to heal faster, then try combining a zinc supplement with omega-3 and vitamin A.

Also Click here to see the recommended Zinc supplement.

  1. MAGNESIUM

Like selenium, magnesium is one of the most other minerals that facilitate your glutathione levels. This cuts down on the inflammatory which results in an acne breakout.

Magnesium is also good for fighting acne that to associated with stress. It helps to reduce the degrees of cortisol, which is a stress hormone.

in conjunction with lowering stress, magnesium aids in healthy sleep. It increases ranges of each melatonin and serotonin. healthful sleep and a higher overall mood is the right aggregate for lower tiers of stress

click to see my recommended Solgar Calcium & Magnesium.

This supplement is a good vegetarian formula that balance hormone, and promote healthy skin.

  1. Omega-3 Fatty Acids

You might probably observe that some of the vitamins that can help with zits are anti-inflammatories. This makes the experience, as irritation of the skin is the number one problem behind acne.

Omega-3 fatty acids are a number of the first-rate herbal anti-inflammatories obtainable. when taken for acne, they inhibit two particular chemical substances which are associated with a breakout, known as PGE2 and LTB4.

both omega-3 dietary supplements and meals can assist lessen the quantity of acne irritation related to zits. look for fish oil dietary supplements or seafood which includes salmon and mackerel.

Omega-3 is likewise splendid for you if you suffer from diabetes, coronary heart sickness or arthritis.

Click to see the recommended Dr. Tobias Omega 3 Fish Oil supplement.

This supplement is one of the best rated on the market and what we personally use.

You can also try this optional vegan supplement for Omega-3.5

5. Vitamin E

This vitamin is another vitamin that enables clean clogged pores and defends your skin.

It can neutralize free radicals that cause damage to your pores, skin and also assist to hydrate without causing an extra blockage for your pores.

the use of vitamin E oil is very good for treating pimples and can also help in reducing the appearance of older zits scars.

you could additionally get vitamin E from meals inclusive of almonds, avocado, kale, and spinach.

6. Choline

choline can be gotten from foods like eggs, milk and soaked nuts, but can be produced naturally by your body.

It’s a nutrient that facilitates us with metabolism and cell structure.

It assists us to keep the proper stages of B vitamin, which helps in the production of collagen and elastin inside the pores and skin. at the same time as it’s not actually a vitamin, it’s considered to be part of the B complex family.

Solgar Choline is a super supplement to help to fight acne.it will not only make your skin pretty but will as well help with liver function and memory.

Click here to see the recommended choline supplement.

  1. SELENIUM

in case you’re taking different antioxidants to help clear up your acne, you will gain high benefit from incorporating selenium into your daiy routine. Selenium is a mineral that honestly preserves the degrees of other antioxidants, like zinc, in your body system.

Your inner body consists of an enzyme known as glutathione that prevents irritation related to acne. This enzyme relies upon on selenium to feature nicely.

A lot of people with ongoing acne have low degrees of selenium and ought to take dietary supplements to get the proper stages of fighting inflammation. it may even help with greater severe conditions which include psoriasis and eczema

it is essential for you to take selenium alongside with other antioxidants to attain great results. you can as well get the mineral from grains, nuts, and certain fish together with halibut and salmon.

 

 

 

 

6 Bedtime Hacks To Lose Weight Fast

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6 Bedtime Hacks To Lose Weight Fast

To Lose weight is not really the monster that it’s made out to be.

It’s something that can be achieved if you really put your mind to it. At some point, it might cause some of us to want to pull out our hairs but it’s really a matter of changing some simple habits that would produce the results.

But believe it or not, one of the most effective times to make these changes is in the evening right before bed.

Why?

Because this is when you make the decisions that will set the tone for the next day.

If you really want to lose weight, you need to make some simple but critical night time changes.

That’s why, in this post, you will learn 6 bedtime habits to help you lose weight fast.

1. Do not eat after 7 PM

A lot of the snacking typically happens in the evening and it’s usually going to be comfort foods that are just full of empty calories and offer no nutritional value.

It’s easy to get carried away when eating comfort foods, even if you take a little bit here and there, it always leads to a full meal or even binges.

Yes, you will enjoy the comfort foods but you will only end up with the weight gain and a bloated tummy in the morning.

If you’re really serious about shedding some pounds, then try to limit yourself by doing your best to eat your very last meal before 7 PM or 3 hours before you hit the bed.

Always look out for low-calorie foods that are high in protein like fish, turkey or chicken. These are the type of foods you should be eating instead of fast foods.

The good thing about these types of high-protein foods is that they always do a good job at keeping you full for a long time.

But if you’re still having cravings throughout the night, here’s a list of 25 healthy late night snack that will curb your hunger.

2. Try to have some “me” time

You might be wondering how this is relevant but it is more than you ever thought.

The way you feel affects your diet indirectly.

When you take some quiet time to yourself it will help you to de-stress, which means you will be less likely to turn to comfort foods and end up overeating.

You don’t necessarily have to go to India and become a yoga guru to learn meditation, but it can pretty much be anything that you enjoy especially if it’s therapeutic or it helps to refocus your attention.

So you can try to have a  relaxing bath or get lost in one of your favorite romance novels or listen to some of your favorite relaxing music.

These are just some good examples of how you can de-stress yourself.

3. Drink warm milk before bed

You might not be 10 years old, but drinking warm milk before bed help grown adults, even for weight loss.

The reason is that milk contains a type of protein called casein which helps to build and sustain lean muscle.

It will also help to boost your metabolism which means you will end up burning more calories every single day without changing up any of the aspects of your life.

Another great thing about drinking milk before bed is that it will help to keep you full until it’s time for breakfast in the morning.

4. Adjust your room lighting

To have a good night’s sleep you will need your bedroom to be as dark as possible so you don’t compromise your body’s production of melatonin, which is a very important sleep production hormone.

Studies have shown that women who sleep in dark rooms are less likely to be overweight when compared to those who sleep in rooms with the lights on.

So this means that if you work at nights or live on a bright street, try to get some curtains or dark sheet to put over the windows. You can also use a sleep mask, which will also help to block out as much light as possible.

5. Always prepare your snacks and lunches

It’s very easy to tell yourself that you will eat a nice healthy chicken or fish salad or maybe a turkey wrap for lunch the night before. But we all know that life doesn’t really plays out that way.

It’s noon and you’re very hungry, tired and your boss is stressing you out, and you know what?

You’ll just grab a burger today and worry about dieting tomorrow. And before you know it, you end up doing it for every day this week and the other week and for the month and for the rest of the year.

This always happens at our weakest or most stressed moments, so just pack a healthy lunch or snack the night before. Therefore, whether you have a rough day or not the next day, you will eat healthy.

6. Get on a good meal plan

Remember that we are trying to avoid leaving things up to chance when it comes to breakfast and dinner.

A proper meal plan is a great way to keep your weight loss goal on track.

So, what you need to do is sit down on a Sunday night and start planning your meals to eat at home for the upcoming week.

Better yet, if you have a regular grocery day try to do your planning the night before, so that you will shop for the proper ingredients and foods that will help you on your weight-loss journey.

If you really want to make your life easier, you can pre-cook your meals and separate them out into Tupperware containers.

You can then store them in the fridge so that you can have it for the rest of the week. This is a very smart plan and you will feel much more motivated to eat healthy.

And guess what,  you won’t need to worry about going off your diet because you’re already preparing your healthy meals for the week.

If you’re not sure about what you should be eating, don’t worry. For most people, that’s the hardest part but the good thing is that there are many solutions that you can follow to help you pick the right diet plan.

Source femniqe.com