How To Make Yourself Drink More Water Everyday

How To Make Yourself Drink More Water Everyday

We know the reasons for drinking water in the summer, to replenish the lost fluids that we sweat or perspire out of our bodies, but do we need to drink as much water in the winter to be healthy, and how do we do this?

Well, despite the cold temperatures in winter, our bodies do require more water to keep the skin well hydrated, moist, and well replenished.

Although your nose could be running again (due to the dropping temperatures), you need to drink more water to keep all systems functioning properly, and for your body’s wellness.

drink more water together

Well, you’ll be surprised how much water your body needs in those cold and chilly winter days.

Although unknown to many, dehydration is possible in both hot and cold weather climates, with most people ditching the water bottle on the slightest hint of cold weather.

Many will go for hours, and even days before they can think of having a glass of water.

Since our thirst reflexes aren’t that strong, the body gets dehydrated pretty fast, leaving us vulnerable to infections and other health conditions.

Some of the conditions that surface due to cold weather, such as coughing, cold and flu, see the body lose a fair amount of fluids.

Drinking plenty of water and fluids is the first step to recovering from most of these conditions. Ensuring body cells are well hydrated not only boost your energy levels but gives your immune system a boost as well.

We have outlined below are a few tips on how to drink more water especially when it’s cold outside.

Set A Target Per Day On How Much To Drink

Set a target to drink at least 600ml of water every day. Although you may not feel thirsty this time of the year, walking around with a water bottle can help you reach this goal.

Filtered and sparkling water is mostly recommended for better body and cell hydration.

If in the office, consider drinking at least one glass of water every hour. You could also make soup, tea, vegetable salads, and fruits to supplement the water intake.

Have A Glass Of Water After Meals

Always serve your meals with a glass of still or sparkling water. You are more likely to drink water while having lunch, or moments later, and especially when served with the main course.

Having a glass of water between meals also helps regulate your appetite too.

Drink A Cup Of Tea (Herbal, Green Or Black Tea Is Great For You)

healthy herbal tea

Having a cup of tea daily increases your fluids intake very easily.

In addition to increasing your fluids intake, black, herbal, and green tea are rich in antioxidants, catechins, and other healthy properties.

You can also take herbal tea to treat digestive disorders as well as food cravings.

Consider Warm-Boiled Water With A Slice Of Lemon

warm water and lemon

If you’re struggling to drink more water on chilly days, why not consider drinking warm water from a cup.

The warm water will not only help keep you hydrated but also raise your body temperature.

Also, chuck in a slice of lemon in the warm water to give the drink and your health a boost.

Add Fresh Fruits And Vegetables To Your Meal Plan

fruits and vegatables for water intake

While drinking warm water and tea is a viable option, many people still struggle to empty an entire bottle of water in their bellies.

Adding fresh vegetables, succulent fruits, berries and soups to your diet plan can help increase your water intake.

The best thing with eating vegetable salads, or even juicy fruits in between meals, is that your body benefits from more healthy fruits and vegetables, while increasing your water intake.

Consuming fresh fruits and vegetables also helps to reduce your calorie intake significantly, helping to lose weight.

Always Have A Bottle Of Water Within Reach

Take a bottle of water in the car, or just a glass to your desk at work.
Doing this should make it easy to take a few sips in between tasks, or while you drive around town.

Having water within reach during winter is highly recommended as many people suffer from headaches and migraines commonly related to excessive dehydration.

Always remember your water bottle and to include the tips above throughout the whole year to ensure you keep hydrated, keeping your body and immune system healthy and feel great.

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What Are The Best Nuts To Eat For Your Health

What Are The Best Nuts To Eat For Your Health - optimised

Nuts such as walnuts, cashews, almonds and so many more are so underrated as nutritious snacks, even though they are rich sources of protein and healthy fats with some even containing bonus nutrients.

Snacking on nuts can certainly help to trim your waistline, improve heart health, lower cholesterol levels, all help in weight control and reducing the risk of serious illness.

Our nut guide will help you find out which nuts can offer a protein boost, which one is rich in calcium, and how much fat each type contains:



Almonds have extensive health benefits and are frequently used as a healthy solution for relief from heart disorders, constipation, respiratory disorders, impotency, Anemia and diabetes.

Almonds also help in maintaining healthy hair, dental care, and skin care (psoriasis).

Almonds also contain two important brain nutrients, L-carnitine and riboflavin, that assist in the health and development of the human brain, showing increased brain activity.

Sweet almonds are edible while the bitter variety are used for making almond oil, which is an oil commonly used for adding flavor to food. While they are typically eaten raw, many people also include them as ingredients in casseroles, salads, and other dishes.

Almonds are a highly nutritious type of nut and a rich source of magnesium, iron, phosphorous, calcium, and vitamin E. They also contain niacin, copper, selenium, and zinc.

Compared to other types of nuts, almonds are the most packed with beneficial components and nutrients.

Cashew Nuts

cashew nuts

Cashews are calorie rich with 100g of cashews containing 553 calories. They are full of minerals, vitamins, soluble dietary fiber, and numerous health-promoting phytochemicals that help protect from cancers and diseases.

Cashews are full of “heart-friendly” monounsaturated fatty acids such as palmitoleic and oleic acids that help increase the good HDL cholesterol and lower the harmful LDL cholesterol in the blood.

Cashews are a rich source of essential minerals. Selenium, zinc, magnesium, iron, copper, potassium, and manganese is particularly concentrated in the cashew.

A handful of cashews in the daily diet provide sufficient quantities of the minerals and can help prevent deficiency diseases.

Cashew nuts are also a rich source of many essential vitamins such as thiamin (B1), riboflavin, pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). 100g of nuts provides 32 percent or 0.147 mg of the daily recommended pyridoxine levels. Pyridoxine lowers the risk of sideroblastic anemia and homocystinuria. The vitamins are also critical to carbohydrates, fat, and protein metabolism at a cellular level.



Pistachios are rich in the beneficial nutrients like all nuts. However, they have unique properties that distinguish them from the rest.

Pistachios are versatile, which means that they can be eaten alone as a snack, in baked products, as a crunchy coating for meat or fish, mixed with dried fruits in trail mix, or on top of a salad.

Nuts typically contain massive quantities of proteins in relation to their size, and pistachios are no exception.

The body breaks the protein down into its constituent amino acids that are used for repairing tissues or the creation of new molecules.

Eating foods rich in proteins also helps you feel satiated, thus lowering your cravings for unhealthy foods later on. It is the reason why pistachios are the ideal mid-afternoon snack.

Pistachios have a high fat content, but this is not necessarily a bad thing. Only 2 grams of the fat is unhealthy saturated fats with the rest being polyunsaturated and monounsaturated fats that help protect the heart. This includes omega-3 fatty acids, which have been associated with higher levels of “good” cholesterol and lower levels of “bad” cholesterol.

Pistachios are a rich source of antioxidants and contain vitamins A and E, which both have antioxidant properties, making pistachios a great way to take advantage of the oxidative damage-fighting effects of the vitamins.

Pistachios also contain the mineral Phosphorous, which is an element that’s important for proper physiological functioning. Getting sufficient phosphorous strengthens the bones and ensures that cells are able to continue to produce energy.

Pistachios also contain vitamin B6 and getting sufficient B6 via the diet helps keep the brain sharp and can improve cardiovascular health.

Macadamia Nut


Macadamia nuts are creamy, crunchy, and sweet.

They are often considered a high-fat indulgence as opposed to a healthy food, but they contain a range of health-boosting and nutritious nutrients that make them an important component of your everyday diet.

The macadamia not is completely free of cholesterol and rich in healthy monounsaturated fats that help you lose weight, clean your arteries, and lower cholesterol levels.

Macadamia nuts even lower the level of triglycerides, which is a type of body fat the lowers the risk of coronary disease.

Macadamia nuts are rich sources of omega 7 fatty oil and palmitoleic acid. Omega 7 fatty oil provides the building blocks for enzymes, put your appetite under control and regulate the burning of fat. Palmitoleic acid reduces fat storage and increases the metabolism of fat.

The macadamia nut has a high flavonoid content, which is converted into antioxidants and helps protect cells from environmental toxins and damage. Antioxidants in the body search for and destroy free radicals thus protecting the body from various ailments and diseases.

Macadamias have a significant protein content, which is an important component of our diet and responsible for forming muscle and connective tissue in the body.

Macadamia nuts contain about 7 percent of dietary fiber, which provides roughage, promotes satiety, helps reduce constipation and other related diseases, and aids digestion.

The phosphorous in macadamia nuts plays various important roles including metabolism, the mineralization of teeth and bones, as well as the transportation and absorption of nutrients. Calcium, also found in macadamia, aids the formation of bones and teeth. The manganese in macadamia nuts helps the body deposit new bone tissue to ensure that your skeleton stays strong as you age.

The omega 3 present in macadamia reduces the severity of arthritis and prevents osteoporosis.

Macadamia nut oil is a rich source of oleic acid that plays a critical role in reducing inflammation that helps lower the symptoms of asthma.

Macadamias also provide numerous health benefits besides the ones mentioned here. Make sure that you always include Macadamias nuts them in your diet.

Pecan Nut

Pecan nuts

The pecan nut is one of the most popular edible nuts. It comes from the pecan tree, which is a big deciduous tree that’s a member of the hickory family.

Pecans typically have a buttery rich smell that’s beige on the inside and golden brown on the outside.

Pecans have a high fiber content, which boosts heart health by lowering the risk of coronary heart disease and contains monounsaturated fats such as oleic acid and phenolic antioxidants that are good for the heart and help prevent strokes and coronary artery disease.

The fiber in pecans helps boosts the health of the colon and promotes regular bowel movements by helping the colon work more efficiently by cleaning out the gastrointestinal system. It also helps keep hemorrhoids, colon cancer, and colitis at bay.

Phosphorous is one of the minerals in the body in most abundance after calcium. Close to 85 percent of phosphorous is found in the teeth and bones while the remaining 15 percent is found in tissues and cells. Besides cleansing the waste from the body, phosphorous and calcium promotes teeth and bone health. Phosphorous is also important for the growth and repair of tissues and cells and the production of RNA and DNA. It even helps prevent muscle pain caused by exercise.

Pecans are a rich source of magnesium. Magnesium has powerful anti-inflammatory properties and reduces inflammatory indicators within the body, including C-Reactive Protein (CRP), Tumor Necrosis Factor Alpha (TNF), and Interleukin 6 (IL6), and reduces inflammation in the arterial walls and reduces the risk of arthritis, cardiovascular disease, Alzheimer’s, and various other inflammatory ailments.

Pecans contain many anti-oxidants including vitamin E, vitamin A, and ellagic acid. The antioxidants fight and get rid of free radicals and help protect the body from various chronic diseases such as premature aging of the skin.



Walnuts are single-seeded, round stone fruits that come from walnut trees. The walnut tree is a native of eastern North America, but it is now commonly grown in Iran, China, as well as within the U.S. in Arizona and California.

Walnuts rank top among all nuts when it comes to antioxidant value. Walnuts contain more polyphenols (healthy antioxidants) compared to other nuts such as almonds, pecans, and brazil nuts. Consuming just seven walnut halves daily is enough to enjoy some of the benefits this amazing nut offers.

Walnuts contain monounsaturated and polyunsaturated fatty acids that have been shown to reduce the levels of harmful LDL cholesterol and triglycerides thus lowering the risk of heart attacks, strokes, and cardiovascular disease.

In research trials comparing weight loss using diets that either exclude or include nuts, the diets that included nuts showed an increase in weight loss.

Walnuts are a rich source of mineral copper. A severe deficiency of copper can lead to conditions like osteoporosis where bones become less dense and thinner, which makes them more susceptible to breaking and fractures. Copper also plays a critical role in maintaining elastin and collagen, which are critical structural components of the body. If the body does not have enough copper, it cannot replace the collagen that provides the building blocks for bone or even the damaged connective tissue, which can lead to a variety of issues including joint dysfunction.

Walnuts contain manganese in high amounts. Manganese is known for preventing osteoporosis in combination with minerals such as copper and calcium.

Magnesium is also present in walnuts and is important for the formation of bones since it helps with the absorption of calcium in the bone.

You can improve the quality of your sperm by including walnuts in your diet and this can enhance fertility.

Walnuts also help prevent neurodegeneration conditions like Alzheimer’s and Parkinson’s disease that affect your quality of life and brain function. A diet rich in foods like walnuts early in life helps prevent brain diseases in the later years.

High-fiber and healthy diet foods like walnuts help reduce the risk of kidney stones, irritable bowel syndrome, hemorrhoids, and even stroke.

Brazil Nuts

Brazil Nuts

Brazil nuts are fast becoming the go-to food for improving health and promoting longevity.

Not many foods can boast of the ability to protect against cancer, enhance sexual performance, and boost your metabolism as Brazil nuts can.

The majority of health benefits associated with Brazil nuts can be linked to the high selenium content. Brazil nuts are the richest source of bioavailable selenium. Selenium is an antioxidant that plays several critical roles in the human body.

The selenium in Brazil nuts speeds the process of cell turnover, provides a natural glow to the skin, helps reduce aging, skin dryness, acne, and various other skin conditions.

The high quantities of antioxidants present in Brazil nuts stimulate the production of glutathione that fights free radicals that destroy skin collagen. The Vitamin E found in the nuts helps maintain the integrity of the skin and mucus membrane cells.

A lack of essential nutrients in the body can lead to hair issues like stunted hair growth, hair falling out, breaking hair, and poor quality hair. Brazil nuts are rich in selenium, which is an important trace mineral that is very important for hair health.

Selenium promotes the production of glutathione, which is one of the most important antioxidants responsible for protecting the body from free radical damage, which helps with various conditions like cancer and heart disease.

Brazil nuts contain “triiodothyronine”, which is an active enzyme that helps produce the active thyroid hormone, along with providing various nutrients that help boost the immune system.

Brazil nuts are also rich in protein and fiber that help keep hunger under control thus reducing weight. The nuts also contain omega 3 fatty acids in high amounts that help reduce the risk of cardiovascular diseases.

Brazil nuts are a rich source of copper, which is a vital mineral for the skeletal system as part of the formation of bone tissue as well as connective tissues.



Hazelnuts are the edible kernels of the Betulaceae or “birch” family of trees. Hazels are incredibly sweet and nutritious. They are also high in energy and offer a wide range of health benefits.

Hazelnuts are made up of phytochemicals such as kaempferol, proanthocyanidins, and quercetin and are part of the group of edibles called flavonoids. Flavonoids are generally known to promote circulation of blood within the body, brain health as well as decreasing the symptoms of numerous allergies.

Apart from being packed with numerous health enhancing phytochemicals, hazelnuts are also rich in healthy minerals, vitamins and dietary fiber. All these health-benefiting nutrients help to boost the immune system that protects the body from diseases and cancers.

Hazels are also rich in folate which is an essential B vitamin that helps prevent cases of megaloblastic anemia.

Hazelnuts are an excellent source of vitamin E. Vitamin E is a natural antioxidant that promotes the integrity of skin tissues and mucous membranes by reducing the number of “free oxygen radicals” in the body.

Hazelnuts are gluten free meaning they can be used in the preparation of gluten-free foods and meals for people who are gluten sensitive, allergic to wheat or suffering from celiac disease.

Hazelnuts are a convenient source of healthy minerals such as selenium, zinc, magnesium, iron, copper, calcium, potassium and manganese. Phosphorus and magnesium promote efficient bone metabolism while iron helps to prevent microcytic anemia.

These nuts are also good for the heart as they are high in mono-unsaturated and poly-unsaturated fats and low in unsaturated fats that are considered unhealthy. Hazelnuts also have high oleic acid content. Oleic acid helps to reduce amounts of LDL or bad cholesterol while increasing amounts of HDL or good cholesterol in the body.



Chestnuts may seem like your average, everyday nuts, but they actually have a good number of health benefits to offer, such as lowering of blood pressure, boosting the immune system, protecting cardiovascular health, managing diabetes, strengthening bones, as well as improving digestive health and overall metabolism.

Chestnuts are also known to prevent a number of chronic illnesses as well as increasing cognition and mental performance.

Chestnuts are rich in dietary fiber and are considered low glycemic foods, which means that they help to control how fast blood sugar levels rise and fall. This, in turn, helps to prevent sudden drops and spikes in blood sugar, which can be fatal in patients who suffer from diabetes.

On top of this, chestnuts have a high concentration of Vitamin C and other natural antioxidants which makes these nuts the ideal foods to boost the immune system. Vitamin C does an amazing job of boosting the immune system as it’s a natural antioxidant and it promotes the formation of white blood cells that seek out free radicals in the body before they cause major health problems.

Chestnuts are also a good source of copper which helps the body to absorb iron and also promotes the development and growth of bones.

These nuts also have another crucial nutrient which is Magnesium. Magnesium helps with bone mineral density, reducing the effects of aging on the body and a wide range of other health benefits.

You can also find a high concentration of dietary fiber in chestnuts. Dietary fiber helps to stimulate peristaltic movements in the small and large intestines, which in turn regulate bowel motions as well as preventing digestive discomfort and inflammation. Fiber also helps improve absorption of nutrients, which means that you get more out of the foods you eat.

The chestnut has unlimited health benefits. Chestnuts are high in B vitamins and potassium, which help improve neurological development and flow of blood to the brain. This leads to improved concentration, memory and focus.

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Check Out Our Tips For Losing Weight On A Budget

Check Out Our Tips For Losing Weight On A Budget

Trendy fitness classes and fad diets can be quite pricey. However, it is worth noting that you do not have to spend big bucks to reach your weight loss goals. Here is a look at nine tricks that could help you lose weight relatively fast and at a fraction of the cost.

Consider Preparing Meals At Home

working in the kitchen

Instead of ordering costly ready to eat meals, which are often loaded with calories, consider cooking your meals at home.

Shopping for, and using some of the healthy recipes available, is one of the best ways to prepare your low-calories yet delicious meals.

According to a recently conducted study, planning out meals for the entire day can help you realize your weight loss goals.

Cooking high-fiber meals such as whole grains and beans from scratch will leave you feeling fuller for longer and are cheaper alternatives to processed grains and not-so-lean proteins.

Eliminate Portion Control Guesswork

small portions

Some of the weight-loss programs out there work because they portion meals on your behalf.

Studies have shown that almost everybody underestimates how much they are eating most of the time.

Instead of going for expensive pre-portioned meals, consider getting acquainted with proper portion sizes, as this will help ensure you cap your overeating tendencies.

To make sure you are on the right track, start by using a measuring cup or kitchen scales to measure your food servings. Do this until you can measure portions without using measuring equipment.

It is also vital that you do your best to make recipes that have built-in portion control, such as casseroles that can be divided easily.

Prepare Food in 100 Calories Packs

packets of food

Get yourself a set of kitchen scales and pull out those measuring cups.

Measure out separate servings of your preferred healthy snacks (nuts, whole-grain crackers, etc.) and pack them in small zip-top bags or reusable containers.

For a waist-conscious yet super-affordable snack, consider preparing homemade popcorn as your preferred snack. Popcorn kernels do not cost that much, and you can always air pop them in your microwave.

Just put two tablespoons of your popcorn kernels in a brown paper bag, fold the opening a couple of times to seal and place the bag in the microwave. Set the timer for several minutes and let the popcorn cook.

When the popping sounds start to recede, that means your popcorn is ready. 3 cups of cooked popcorn offer 105 calories and 3 grams of fiber, provided you have not added butter. The great thing is that popcorn is whole grain.

Track Everything You Eating

track everything

Studies have shown that documenting everything you eat will go a long way in helping you lose weight.

Consider buying a notebook for this specific purpose or getting a food-tracking app, there are a few out there, most being free.

The point is to make sure that you write everything you eat down to help you aware of what you are eating, making it easier for you to put a rein on mindless snacking.

Get More Creative With Exercising Options

There is no need to spend a monthly gym fee just to get in shape when you can always find fun yet easy activities you enjoy doing for free.

If you have just started out, consider starting with simple things like taking walks on a daily basis. Start slow and then build your speed and time.

Have Fun With A Partner

exercise partner

One powerful resource that you have at your disposal is your social network.

Consider finding a friend who’s also looking to lose weight and come up with a plan to help each other get in shape and stay motivated.

Studies have shown that when buddies participate in a group weight loss program, it’s easier for them to reach their weight goals and stay in shape longer than those doing the same program working on their own.

Another study conducted in 2011 showed that when co-workers placed in separate groups and competed against each other, the teams were able to drop more weight than individuals who followed the same weight-loss program on their own.

Don’t Be A Bore And Treat Yourself

Having something to motivate you to reach your goals can go a long way in keeping you driven. However, the incentives should not involve food.

Consider taking the night off from your daily to-do’s and simply relax while watching a rented movie.

Increase Your Veggie Intake

eating vegetables

Eating more vegetables is one of the best ways to lose weight and to ensure all-rounded health.

They not only packed with lots of fiber and water, but they are also are low in calories, leaving you feeling fuller for longer and eating less.

Save money by shopping for vegetables that are in season. Frozen vegetables are a good bargain since they contain as much nutritional value as fresh veg considering they are picked and frozen while they are still in their prime.

Eat Less For More Weight Loss

Eating less is one of the best ways to lower your weight and costs too, especially if you are cutting down on all the right things.

Start off by cutting down on pricy meats, like beef and poultry, to about 3-ounces per serving.

Alternatively, consider swapping meat for inexpensive vegetarian proteins, like eggs, tofu, lentils, and beans, in some of your meals.

When eating out, consider eating half of the main course and save the rest for lunch the next day

Eating less is one of the best ways to whittle your waistline and stretch your budget.

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Healthy Recipes For Weight Loss On A Budget

Healthy Recipes For Weight Loss On A Budget

It costs a lot of money to go to the gym or to sign up for one of the latest diets. However, you don’t have to spend money to slim down.

Life gets busy, and there is often so much to do in the day that you just don’t want to get home and spend hours trying to lose weight, especially as you get older as losing weight is difficult.

There are a few pieces of advice that can help you. However, if you fill your diet with good carbs, fiber and protein, in the correct order, you improve your metabolism and feel satisfied for most of the day.

To avoid spending a lot of money, you have to make your meals using good food as efficiently as possible in order to stick to your budget.

To assist you in this process, we’ve put together a number of different meals that take no time at all to prepare and are cheap to make.

They include the foods your body needs to lose weight and be healthy. The best part is that you won’t even mind doing the cooking because the process is so simple!

Asian Turkey Burgers



  • 1 pound ground turkey
  • ¼ cup minced onion
  • 3 tablespoons chopped fresh parsley
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons minced green bell pepper
  • 1 tablespoon soy sauce
  • 1 tablespoon water
  • 1 tablespoon grated fresh ginger
  • Salt and pepper
  • 2 cloves garlic, crushed

CARBS : 4g
FAT : 4g


  1. Combine all the ingredients in a big bowl. With clean hands, squeeze it together until it’s very well combined. Divide into three equal portions and form into burgers about ¾ inch (2 cm) thick.
  2. Spray a skillet with non-stick cooking spray. Place over medium-high heat.Cook the burgers for about 5 minutes per side until cooked through.
Asian Turkey Burgers

Hot Paprika Shrimp



  • 8oz shrimps, shelled and deveined
  • 1 tablespoon macadamia oil
  • ½ teaspoon paprika
  • Pinch of cayenne pepper
  • 2 cloves garlic, crushed

CARBS : 1g
FAT : 7g


  1. In a skillet over medium-high heat.Sauté the shrimp and garlic in the oil for about 5 minutes until it’s pink.
  2. Sprinkle the paprika and cayenne over it.
  3. Cook for about another minute and serve.
Hot Paprika Shrimp

Apple-Mustard Pork Tenderloin



  • 1 pound pork tenderloin
  • ¼ cup apple cider vinegar
  • 2 tablespoons unsweetened apple sauce
  • 1 clove garlic
  • 2 teaspoons soy sauce
  • ½ teaspoon grated ginger
  • 2 teaspoons Dijon mustard

CARBS : 2g
FAT : 6g


  1. Place the pork in a slow cooker (or in a baking dish).
  2. Combine all remaining ingredients in a bowl and mix together.
  3. Pour mixture over pork, coating the pork generously.
  4. Cover and cook on low for 6 hours (or 45 minutes at 350F if cooking in oven).
Apple-Mustard Pork Tenderloin

You may not be convinced that you can slim down without spending a lot. Take a look at the ingredients in these meals; the food is healthy, the combinations are delicious, and none of the items are overly expensive.


250 Quick, Easy And Tasty Fat Burning Recipes On A Budget

Try them out and give us your feedback. Did you like the taste? Did they fit into your budget? Were they easy to make? And, the most crucial question of all, did they help you slim down and feel great?

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Metabolic Cooking Review – Can This Really Help You To Lose The Pounds?

Metabolic Cooking Review cookbook diet recipes

Food plays an essential role in day to day living as it provides us with all the nutrients and energy we need to wake up each and every day. However, as important as food is, it also has its negative implications, such as causing obesity and excessive increase in body weight.

Sometimes, it requires very little for a healthy diet to cause one to gain extra pounds and to develop health problems.

Now, are there healthy foods and meals that you can enjoy without worrying about gaining weight? Well, the answer to this question is – Yes! You can cook delicious and healthy meals that promote weight loss and burn the fat away.

You may already know that cooking with weight loss in mind is not the easiest of tasks. However, today I would like to introduce you to a cooking process that I have used for some time now.

The Metabolic Cooking Guides have helped me achieve my health, fitness and weight-loss goals with minimal effort.


What Is Metabolic Cooking?

Metabolic Cooking is not just an ebook but a series of cooking books, recipes and guides!

The Metabolic Cooking Program is a combination of meal recipes and nutritional guides on the right way to prepare delicious and healthy meals that are specifically formulated to increase your body’s metabolism and help you burn fat, promote weight loss to feel great about yourself again.

If you’re like me, you will be impressed by the wide selection of cookbooks and recipes that are provided through this program.

With this program, you get over 250 delicious and nutritious recipes (aligned to the metabolism goals envisioned by the authors) as well as shopping lists, step-by-step cooking guidelines and everything else you may need to reach your weight loss goals

Put simply, this guide is a cookbook that will make your life easier in so many ways. The path to a healthier and better-looking body is made smoother and shorter by following this cooking guide to the letter.

The Brains Behind Metabolic Cooking

Such an amazing guide must have some brilliant brains behind it. Well, Dave Ruel and Karine Losier are the two people who are credited with the creation of the Metabolic Cooking Program.

Dave Ruel is a professional bodybuilder, nutritionist and fitness coach as well as being the author of another amazing book called the Anabolic Cookbook. Dave’s website suggests that he has several degrees and certifications in both nutrition and training. It is also noted that he won the Heavyweight body class award in the 2007 Heavyweights Classic Competition.

Karen Losier, one of the authors, is a nutrition enthusiast who is sometimes referred to as the Lean Kitchen Queen because of her love of healthy, weight loss diets.

Even though she does not have any formal certifications or qualifications in the fitness or nutrition field, she prides herself on being the holder of a masters degree in Psychology.

How Metabolic Cooking Works

Metabolic Cooking gets its basis from the human body’s metabolism rate.

Metabolism is the rate at which your body converts food or nutrients into energy. If you have a low metabolism rate, your body is not able to burn up calories as fast as it should, and this normally causes your body to store these calories in the form of body fat for later use.

On the other hand, if you have a high metabolism rate, your body can burn up calories much faster which then prevents the conversion of calories into body fat.

A high metabolism rate also causes your body to require extra fuel or energy to facilitate the calorie-burning process. This extra fuel or energy is sourced from the fat stored in the body.

Research has shown that there are certain types of foods that trigger your body to store up fat as opposed to burning it, while there are other foods that trigger your body to burn more calories and make use of stored energy which is in the form of fat.

Dave and Karen refer to these specific kinds of foods as high metabolic thermo charged foods.

Metabolic Thermo charge refers to the essential nutrients that enable your body to remain calorie-burning, instead of reverting to a fat-storing state.

The key thing to note is that the Metabolic Cooking Program can help you to avoid foods that contribute to low metabolism, which is the main cause of increased body fat. The program also helps you to find foods that will increase metabolism, which causes more body fat to be burnt.

A Quick Glance At The Metabolic Cooking Program

First and foremost, there is no primary cookbook or recipe to read as the program includes dozens of individual cookbooks.

All these cookbooks are packed with not just a bunch of metabolism-boosting recipes that are delicious, but also tons of information on healthy eating habits, dieting and nutrition.

Basically, we are talking about more than 250 cooking recipes neatly organized alongside nutritional and general information on all the foods involved.

When you subscribe to get the Metabolic Cooking e-books, you get an entire package that includes:

  • 9 cookbooks based around Fish & Seafood, Pork, Smoothies, Snacks, Vegetarian meals, Chicken and Poultry, Red meat, Sides and Breakfast dishes.

  • Over 250 healthy recipes that are both delicious and highly nutritious. All recipes are easy and quick to make, along with being formulated to specifically boost metabolism, thus promoting weight loss.

  • The Nutri-Profile system that allows you to see the nutritional benefit of each and every recipe included in the cookbooks. The system makes it very easy for you to know what exactly your body will get from a specific meal before you prepare it.

  • The Cardinal Cooking Guidelines. These are strict rules or cooking requirements that you need to adhere to when cooking and eating for maximum results.

  • The Fat Loss Optimizer Nutrition and Cooking Guide.

  • The Metabolic Salad Builder and Metabolicious Dressings

  • Bonus Cooking Video Series

  • Additional resources such as suggestions for kitchen supplies, cooking ingredients, pre-made grocery lists, glossaries for cooking as well as food logs that you can use to track everything you eat.

These resources are included to make the cooking experience fun and convenient and very effective

The wide variety of recipes for Dinner, Lunch, Breakfast, Vegetarian, Snacks, Side Dishes, Red Meat, Pork, Fish & Seafood, Chicken & Poultry, Smoothies and much more means that you get a lot of valuable knowledge in the complete Metabolic Cooking Guide.


All the information found in these cookbooks is neatly presented in an easy to read format. All guides are in digital format which means that they can be easily downloaded onto your computer or smartphone.


What I Like About Metabolic Cooking

In my view, for this price, the Metabolic Cooking guide is one heck of a deal.

It is an extremely valuable package that combines many different recipes and other key cooking resources.

I personally like the cooking videos that are included in the package as I can easily watch them from my iPad as I do the actual cooking.

Another thing I like about Metabolic cooking is its ease and simple nature. You do not have to know or learn a lot to make these recipes. The wide variety of over 250 recipes also ensures that I will not be getting bored anytime soon.

I also like how the cookbooks highlight crucial dietary information on each recipe, such as quantities of calories, carbs, proteins, and fat. The daily food logs are also quite handy for planning purposes.

I am not a supplements person, but I do like the supplements optimizer guide.

In general, I am happy with nearly every aspect of this cooking program. It has helped me change my dietary habits for the better.

What I Didn’t Like

One thing that I did not particularly like about this cooking package is the amount of information it packs into the respective cookbooks. A lot of information is good, but too much can sometimes be a little overwhelming for the average person.

Another thing I noted is that most meal recommendations either have chicken or red meat. I would have preferred a little bit of variety here, but I am not complaining as I do love to eat chicken.

Our Final Thoughts

After reading my Metabolic Cooking Review, you can tell that I give it a thumbs up. Anyone looking for a healthy and effective weight loss diet plan can make use of Metabolic Cooking to lose weight, reach their goals and better their lives.

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Does Bottled Water Have Fluoride In It?

Does Bottled Water Have Fluoride In It

If tap water has so many chemicals, including fluoride, does bottled water have fluoride, too?​  Is Fluoride Bad For You?
You want to take care of your health and the health of your family, and one of the healthiest practices you can take up is drinking plenty of water.
Water hydrates the body and is essential for many of the functions within the body, which is why it is so important to drink the purest water available.

tooth decayFor most people, tap water is water that should be avoided at all costs.

Even if your water supply goes through municipal treatment plants, which it does for most people, it can still contain chemicals or other substances in trace amounts.

Chlorine is one chemical that is in water in small traces and it is used to make drinking water as safe as it can be.

Flouride is another chemical that is added to water to help reduce tooth decay, but there are many arguments that there are other health risks caused by Flouride.

If tap water has so many chemicals, including fluoride, does bottled water have fluoride, too?​

The answer is yes and no as it depends on the type of bottled water being consumed.

Most of the time, bottled water has been purified, distilled or it is from a spring and remains untreated, therefore does not contain chemicals like fluoride. However, you will find that there are some springs from which bottled water comes from that do contain very small amounts of fluoride.

When buying bottled water, you need to do your research and investigation to find the water source of each bottle and if there has been any treatment to the water before bottling.

To do this, you need to read the labels. If you cannot find the answer on the label, then search for the company’s website or contact them and ask the question.

Is Fluoride Bad For You?

There is a debate about fluoride being added to drinking water because, while it does help prevent tooth decay, there is no proof that the amounts added to municipal supplies make that much of a difference.

Flouride in high amounts can cause problems for babies and those with compromised kidney function, along with reports on making your bones brittle over time.

bottled water PH levels

Studies have been carried out that show that the amounts in public water supplies do not keep children from getting dental fluorosis.Dental fluorosis is a condition that creates bright white spots on the teeth. This is not necessarily a hazard to their health, but some studies show that a child’s IQ can be damaged by fluoridated water.

Most people opt to drink bottled water these days because of the dangers that they have heard about with fluoride.

People want to be sure that the water they drink from a bottled source is free of this substance, but does bottled water have fluoride or is it truly pure?

Many products are pure and do not contain fluoride, but you need to read the labels. Even when bottled water products have been deionized or distilled, they can still contain minute amounts of fluoride.

If the label says there is no fluoride, then it is safe to assume the water is completely free of the chemical.

Another reason to read labels is that some bottled water producers will add fluoride to the product. According to the US FDA, there are limits on how much fluoride can go into a bottled product. These limits range from about 0.8 milligrams to 2.4 milligrams.

If you are concerned about drinking bottled water for your family’s health that does not contain fluoride, always read the labels carefully.

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8 Healthy Foods To Eat Everyday For A Long Healthy And Happy Life

Healthy Foods To Eat Everyday

The human body depends greatly on the foods we eat for nutrients and replenishment, which is one of the reasons why you are advised to eat healthy and well-balanced meals

healthy and well-beingfor your well-being.

It’s also important that you know what to eat, how much your body requires, and when to eat.

In addition to eating healthy, regular body exercise is needed to help promote proper cell, tissue and muscle development among other essentials.

Taking a 30-minute walk, jogging, or even swimming all come in handy in ensuring a perfect fit body.

Adding the right foods in your diet plan can also help boost your health and vitality.

Some of the best foods for optimal health and performance are outlined below.



Avocados are rich sources of oleic acid, antioxidants, proteins, and essential oils among many other nutrients, with many nutritionists recommend having a piece of an avocado every day.

Some of the potent properties in avocados help safeguard the body from oral and breast cancer and help boost your eyesight too.

Antioxidants, on the other hand, protect cells from free radicals that cause aging and even cancer.

Having an avocado daily also helps lower blood cholesterol levels, hence good for your heart.


Broccoli Broccoli is among the richest sources of folic acid, calcium, beta-carotene, vitamins, antioxidants, and dietary fiber.

All these nutrients come in handy in preventing premature aging, boost digestive health and also promote strong, healthy bones.

Consider having several servings of this cruciferous vegetable several times a week for maximum benefits.


Beans Beans are a rich source of proteins, dietary fiber, and most importantly, iron.

Nutritionists also believe that beans help boost faster absorption of iron into the bloodstream.

Iron is essentially needed for the manufacture of blood, red blood cells, and platelets.

Green Tea

Green TeaGreen tea has been a favorite beverage for many people.

Green tea is high in flavonoids, potent antioxidants that slow down the aging process, boost metabolism, and also help protect brain cells and gums.

Green tea, however, contains caffeine, a compound some people may not be comfortable with. Nonetheless, caffeine levels in green tea are much lower as compared to dark coffee.


Salmon The human body is incapable of producing essential omega 3 fatty acids. These fatty acids play a critical role in keeping the skin healthy, nourishing the hair, increasing elastin and collagen production and contains powerful anti-inflammatory properties.

Salmon, however, helps provide this essential ingredient, which also helps boost one’s cognitive functions, and protect body cells from inflammation.

Eating regular amounts of salmon can help fight anxiety and depression.


Garlic Garlic contains more than just flavoring agents. It contains potent antiseptic, antiviral, antibacterial, and anti-oxidative properties that play a huge role in fighting infections.

Adding garlic to your meals can help protect the stomach, colon, heart, and prostate from damage.

In addition to this, the high natural sulfur content protects body cells from cancer.


Bananas Although many of us tend to overlook bananas, a banana a day helps boost digestive health and also increases potassium supply to the system.

Potassium neutralizes sodium in the system thus preventing heart conditions and high blood pressure.

In addition to this, bananas pack nutrients that help helpful bacteria in the colon to thrive.

Assortment Of Nuts

mixed nutsNuts are potent sources of healthy fats, vitamins, minerals, and proteins.

Walnuts, for example, contain vitamin E, high-quality proteins, and alpha-linolenic acids.

The same applies to Almonds that pack essential oils, omega fatty acids and proteins.

The best thing about nuts is that you only need a handful to sustain you the entire day. Feasting on nuts also helps boost digestion.

Many of the foods outlined above are abundantly available in most parts of the world.

Including the above, eating fresh fruits, seeds, and vegetables as part of your diet plan can help you get and maintain a healthy body, boosting the body’s ability to fight infections.

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What Are The Best Grains For Weight Loss?

What Are The Best Grains For Weight Loss

Grains are a common ingredient in virtually every meal.

There’s a 95% probability that your breakfast, lunch, and dinner have grain or grain powder as the main ingredient.

Pasta, bread, oatmeal, cakes, etc. all have traces of grains in them.

This makes grains the most consumed food items in the world today, and probably for the next few hundred years.

Relationship Between Whole Grains and Weight Loss


With grain, an essential ingredient in almost every meal, choosing the right foods can help promote good health while inducing natural weight loss.

Healthy grains (whole) are potent sources of dietary fiber, a key compound needed to cause satiation.

Eating foods made of whole grains makes you feel full for longer thus reducing the need or urge to eat more than you need.

Combining good grain with fresh veggies, fruits, and nuts provides your body with most of the required nutrients for healthy cell and body development.

This also helps reduce the desire to eat junk food hence paving the way for natural weight loss.

What Makes Whole Grains ‘Efficient’ For Weight Loss?

Whole grains are without a doubt the best sources of high-quality carbohydrates today. High-quality carbohydrates are needed to help provide the body with energy enough to fuel all body processes.

lose weight

These grains, however, take longer to digest, which is one of the reasons why you tend to feel full for longer after a hearty grain packed meal. As mentioned earlier, healthy grains are rich sources of quality fiber, proteins too.

Not just any cereal will help you lose weight naturally.

The best grains are rich in high-quality fiber, complex carbohydrates, and excellent quality proteins.

These three work hand in hand in promoting satiation while reducing craving for more food. These foods not only take longer to digest, but also require massive amounts of energy (calories) to be broken down.

The Most Common And Best Grains For Weight Loss


barleyBarley is one of the most potent sources of beta-glucan – a soluble fiber.

This naturally occurring fiber helps reduce cholesterol levels in the body. This means reduced risk of heart-related health conditions and significant fat loss.

Hull-less, waxy barley is the most common variety of barley cultivated today, and potent sources of pectin too.

Brown Rice

brown riceBrown rice is another excellent source of high-quality dietary fiber.

The high fiber content in brown rice works miracles in curbing food cravings by inducing satiation.

Having more brown rice servings means you get to eat less, which makes it easy to shed off the excess pounds in weight.

One cup of brown rice is enough to provide the recommended daily allowance for fiber at 3.5 grams. White rice on the other hand only contains 0.6 grams of fiber.


buckwheatIn addition to promoting digestive health, buckwheat packs many healing properties that come in handy for anyone willing to lose weight.

Buckwheat contains properties that help prevent cardiovascular infections, regulate blood pressure, treat atherosclerosis, and even eliminate toxins brought about by necessary procedures such as chemotherapy and cancer radiation.

Tea made of buckwheat flowers also helps contain certain respiratory conditions and lung infections.


cornCorn is one of the best sources of high-quality fiber, Vitamin B1, Vitamin C, Vitamin B5, and carbohydrates.

These vitamins play a critical role in boosting cell regeneration and improved immunity.

The high fiber content helps regulate blood sugar while inducing satiation at the same time.


MilletMillet is a rich source of high-quality proteins, fiber, carbohydrates, and some essential oils.

Millet is typically preferred by those watching their weight and especially vegans that need high-quality proteins. The rich protein content helps supply your body with amino acids, while fiber makes you feel full for much longer.

Adding millet to your diet plan should contribute to reducing cravings for fast foods and especially deep-fried junk.

Oat Bran

Oat BranOat bran is considerably the richest source of dietary fiber, hence an essential ingredient for those that want to keep fit.

Oat bran is particularly indispensable in promoting digestive health and regulating blood sugar. People with diabetes can, therefore, enjoy a meal of oat bran without worrying about blood sugar spikes.

Thanks to the high fiber content, oat bran enables one to stay for hours without feeling hungry or having cravings for fast foods.


QuinoaQuinoa has almost similar nutritional properties as millet. It is a sufficient source of vitamins, minerals, proteins, and most importantly, quality fiber.

Quinoa grain was once a staple food in South America, though it has since spread out to many other parts of the globe.

Quinoa grain promotes weight loss by providing your body with almost all the essential nutrients needed and inducing satiation.

Quinoa grain leaves you feeling satisfied for hours, which also forces the body to burn calories and stored fats for additional energy.


RyeRye is known to contain properties that not only suppress hunger, but also take care of the urge to eat anything in your way.

Most people prefer Rye bread for breakfast as it leaves them feeling satisfied all through to lunch that eliminates the need to have a mid-morning or mid-afternoon snack.

Unlike most types of bread in the market today, Rye bread is 100% wheat free, along with being a rich source of fiber with a lot fewer calories as compared to white bread.


SorghumSorghum is presumably the riches source of protein, thiamin, phosphorus, iron, calcium, and fiber, all in one little grain.

These nutrients are not only essential for healthy cell development but also induce weight loss naturally.

Sorghum works by boosting metabolism and can also be used to treat various digestive conditions such as bloating, stomach ache, cramps, and indigestion.


Teff is an excellent source of manganese, calcium, iron, protein, vitamins, and other essential minerals.

TeffTeff is also a rich source of fiber and other compounds that promote weight loss naturally.

Consuming teff replenishes your supply of these essential nutrients needed for cardiovascular health and stronger bones.

To lose weight naturally, start focusing on fresh vegetables and fruits first before anything else.

Make it a mission to have at least seven servings of fresh fruits and vegetables every day.

These should provide your body with the essential nutrients while keeping calorie intake in check.

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What Are The Best Anti Aging Foods For Younger Looking Skin?

Best Anti Aging Foods Younger Looking Skin

We have all seen the many adverts offering the newest anti-aging cream that promises to take 20 years worth of wrinkles away in a few days. Instead of spending hundreds on these creams or even thousands on a medical procedure, which may not work, look at some of the alternatives.

What we feel is the best alternative for healthy skin are the foods that we eat.

fresh vegetables

While there is no magic fix to make your skin appear younger, you can certainly slow down some of the visible signs of aging.

When we eat healthy and nutritious foods, our bodies will look and feel at their best.

Premature aging of the skin is often caused by dehydration and inflammation, with Inflammatory foods, typically high in sugar, contain artificial sweeteners and will contain trans fats. Sensitivity to gluten and dairy can also cause inflammation.

You can reduce inflammation in your body and to do this you need to increase the intake of certain foods that slow aging.

Many foods are beneficial to your health as you age. However, they will need to be eaten as part of a balanced diet, along with getting enough sleep and exercise.

To make your skin glow and look younger, we have listed some of the best anti aging foods below:

Eat Fresh Vegetables Raw Or Steamed

One of the best ways to achieve younger looking skin is to include fresh vegetables into your diet.

Many vegetables contain vitamin A, such as carrots, squash and sweet potato, which can help with the reduction of brown spots and wrinkles,

anti aging superfoods

Vitamin C helps with anti ageing and can be found in large amounts in cauliflower and broccoli. You should also look at including leafy greens in your diet as they also help slow down the aging process.

Try your best to eat the vegetables raw or lightly steamed to ensure that you get the highest amount of nutrients.

Kale and spinach are two leafy greens both contain a high number of vitamins and minerals that help carry out an important role in fighting the visible signs of aging.

Spinach contains vitamin K, which helps to slow bone loss that is common as you age.

Eating spinach also contributes to improving the quality of your hair. The Vitamin A helps with the production of sebum, which is the natural oils in your hair, to keep your hair conditioned. Vitamin E protects your hair from sun damage, while vitamin C boosts the production of collagen to encourage hair growth.

Eat Plenty Of Fruit

Collagen is the foundation of good skin, which taking vitamin C repairs any collagen damage and reduces sun damage. You can find this vitamin in high doses in many citrus fruits.

Raspberries and blueberries are packed with vitamins, flavonoids, antioxidants, polyphenols and probiotics, which all reduce those free -radicals that contribute towards aging.

Oranges are loaded with water that will naturally hydrate your cells and skin, which are also a great source of vitamin C.

Pomegranates are packed with various vitamins and antioxidants to help fight sun damaged skin, with Ellagic acid slowing down the breakdown of collagen maintaining a youthful looking skin.

All berries are a rich source of antioxidants, with anthocyanins helping to keep your blood vessels elastic, lowering your blood pressure.

Avocados are filled with the healthy monounsaturated fats to help keep your skin hydrated. These healthy fats will also help your body absorb all of the nutrients and vitamins that your body needs.

Drink Loads Of Water

Water has a major role in the overall well-being of our bodies. The problem is that many older people suffer from dehydration with an estimated 20% to 30%.

By not drinking enough water to replace what you have lost, will help to accelerate the aging process, leading to more lines, deeper wrinkles and increasing the risk of mortality and disability.

Snacking On Nuts Or In A Salad

Vitamin E is present in a range of nuts and seeds, including sunflower and pumpkin seeds, which is needed to keep your skin looking its best.

Most nuts, particularly almonds, reduce inflammation, which causes the skin to look older. Eating seeds and nuts can be a great tasty healthy snack providing positive anti-aging properties.

Fatty Fish – High In Protein And Omega-3 Fatty Acids

A great way to keep your skin supple and reduce blemishes and dry spots is to eat fatty fish, such as salmon, sardines, mackerel and tuna.

Fish is high in protein and omega-3 fatty acids that reduce inflammation and strengthens the skin cell membranes to protect your skin. Fish also provides amino acids, which help to repair damage to the skin.

All of these foods will have antioxidants that help to protect your cells from free radicals. Free radicals bounce around in the body that causes damage and contributes to aging. Antioxidants help to accelerate the repair of the cell damage.

Green Tea

Make the most of green tea as it contains catechins and polyphenols that prevent hyperpigmentation from sun damage.

Green tea is not only great to drink but can also be used as a topical treatment to prevent damage from UV radiation. Choose a sunscreen that includes green tea polyphenols to benefit from the green tea.

Anti Aging Foods Offer So Much More

foods that reverse aging

The health benefits of eating foods for anti aging are not limited to the health of your skin.

When you drink more water, eat fresh vegetables and fruit and absorb healthy fats, you will notice that you have more energy and your overall health will improve.

Eating well will play a major role in preventing certain deadly diseases, maintaining a longer healthier life.

If you are looking for younger-looking skin, don’t just rely on anti-aging creams.

Drinking water and having a balanced diet will help to slow down the aging process and repair the damage that is caused to your skin every day.

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What Do Antioxidants Do For The Body

what do antioxidants do for your body

What Is An Antioxidant And What Do They Do

Antioxidants are important to protect your body from harmful molecules known as free radicals. Free radical damage could result in many diseases such as atherosclerosis (blood vessel disease), cancer, and many other conditions.

There are several ways that a person can become exposed to free radicals such as:

  • Through the by-products of normal body functions such as the release of digestive enzymes to break down food and the burning of sugars for energy.
  • Breaking down of certain medicines by your body.
  • Through environmental pollutants.
  • Some vitamins (vitamins C & E), some minerals (selenium), flavonoids (mostly found in plants) are some of the sources of antioxidants. Hence, the best sources of antioxidants are fruits and vegetables. Flavonoids are mostly found in red wine, fruits, and tea. Although you can buy antioxidant supplements on the market, the best source of antioxidant is a healthy diet.

Lauri Wright, Ph.D., R.D., L.D., (assistant professor of nutrition at the University of South Florida) says antioxidants could prevent or delay the damage done to the cells in the body. These compounds ward off cell damage by removing the waste products or free radicals in our cells. These compounds are released from the food we intake. Once the food is digested, antioxidants travel through the bloodstream into the cells. They are able to work on the free radicals once inside the cells.

How Do Antioxidants Work, Why Are They Necessary And What Are Antioxidant Benefits?

Similar to its name, an antioxidant will resist the actions of oxidants. In fact, an oxidant will oxidize other molecules by stealing an electron from those molecules. Most of the time, an oxidant is quite weak and will take the electrons that are readily available. But there are some oxidants that are very strong.


These strong oxidants can take away an electron from molecules that need the electron to function properly. This process could result in a chain reaction of electron stealing, which will cause the destruction of the molecule over time. An antioxidant is able to lose an electron to the free radical without being unstable in the process.

An antioxidant is able to stop the chain reaction of losing electrons. In fact, antioxidants can be stable in either of two distinct electronic states, such as before oxidation and after oxidation. It will neutralize the oxidant without creating another harmful molecule in the process.

Advanced antioxidants are structured in a way that their shape changes after neutralizing a dangerous molecule. That way it becomes easier to excrete them with the antioxidant will only stay in the body until its job is completed.

An antioxidant can neutralize a free radical in two ways – one is by providing the extra electron to make the pair – the other way is by breaking down the free radical and making it harmless. In fact, an antioxidant can stop the chain reaction of free radical formation.

It can benefit the health of our bodies by boosting the immune system.

A diet rich in antioxidants will guarantee a constant supply of antioxidants to neutralize the free radicals in the body.

Antioxidants And Free Radicals Are Both Important

Free radicals can destroy a person’s body very soon without antioxidants. That’s because they are constantly being formed during the metabolic process. You should keep in mind that free radicals are also important since they have important functions that are essential for our survival.

In fact, the body’s immune cells use these molecules to kill the bacteria that try to infect our bodies. That’s why you need a balance between antioxidants and free radicals similar to many other functions of the body.

We require the right amounts of free radicals as well as the right amounts of antioxidants to keep them in check. Things start to go wrong when this balance is disrupted. When the free radicals outnumber the antioxidants, it may lead to a state known as oxidative stress.

Scientists have realized the importance of free radicals to our body. In fact, they perform a host of vital functions in the body such as helping the immune system to fight infections. The latest studies show that free radicals can stop the growth and destroy cancer cells in the body.

Science reveals that free radicals turn “bad” when the coping abilities of the body are overwhelmed. This state is known as “oxidative stress.” That’s why a certain balance is important between free radicals and antioxidants.

How To Find The Best Antioxidant Supplement

Supplements Rich In Antioxidants

Taking your antioxidants from foods is possible, but you’d have to eat way too much to get the daily dose needed to reap their health benefits. Overeating is going to lead to various other health issues, so you may not want to choose this way of taking your necessary intake of antioxidants.


Moreover, as we’ve discussed before, getting a single high antioxidant food as many companies suggest isn’t a good idea either. You have a full spectrum of needs and you can’t possibly find a super food to cover them all. It’s much wiser to take a full spectrum antioxidant supplement, so that you can benefit from their action in all areas and in all cells of your body.

Nonetheless, it’s worth mentioning here that finding the “ultimate” supplement is impossible, but there are a few of them that supply pretty much everything you need to stay in good health.

If needed, choose antioxidants that complement each other. Full complexes are the best, as well as natural supplements. However, most clinical trials available to date have barely found any evidence that taking various combinations of antioxidants can protect healthy people from getting ill.

Even further, according to Dr. Saunders from King’s College London, taking such supplements may even harm your body. Smokers are particularly at risk of getting harmed by antioxidants.

There are also other scientific groups like the Cochrane Collaboration which support the view that antioxidants can actually harm you in some situations.


Back in 2012, this organization performed a review of almost 80 clinical trials on antioxidant supplements, and found barely any evidence taking them would be a reliable preventative measure against disease.

A study done in Finland, in the 90s, involving male subjects who were heavy smokers, found that those who took large doses of beta-carotene had an increased risk to get lung cancer. Studies involving vitamin E have revealed that this antioxidant may increase the risk of stroke and prostate cancer.

We are fortunate that nature has given us a balanced amount of antioxidants, and there’s no scientific evidence to show that eating a lot of fruit and vegetables can harm you.

Should you be looking for supplementing your diet with antioxidants, the below would be worth you checking out:

  • IntraMAX – 100% Organic Liquid Multi-Vitamin
  • MegaHydrate – Powerful antioxidant supplement

Who Can Benefit The Most From Taking Antioxidant Supplements?

Fussy Eaters

According to most scientific theories, eating a well-balanced diet should provide all nutrients your body needs to maintain good health. There are so many superfoods such as fruit and vegetables that you shouldn’t have a problem in securing your daily needs.

Nonetheless, studies suggest that many people eat too little fruits and vegetables to take as many antioxidants as they need. As a matter of fact, only 22.1% of men and 32.2% of women in the US are eating a minimum of three servings of vegetables per day. This is where supplements come into play, as taking a good one could enable your body to fight free radicals more effectively.

Adults Moving Into Your Older Years

As you get older, your body loses the ability to produce antioxidants. The result is that you find it more difficult to fight the effects of free radicals, so you taking a supplement is suggested to secure the proper levels of antioxidants in your body.

Fitness Fans

When you exercise, you expose yourself to oxidative stress. Clinical research shows contradictory reports, so it’s hard to know whether antioxidants are good or bad for fitness aficionados.

Some studies show that vitamin C and E or various antioxidant mixtures can reduce the effects of exercise-induced oxidative stress.

Another study suggests that the intake of antioxidant supplements may be warranted in such cases as athletes who don’t have an adequate diet.

Apparently, beta carotene, vitamin A and vitamin E may increase mortality, while vitamin C and selenium don’t have any significant effect. However, in conclusion, there’s no evidence that antioxidants have an influence on mortality.

What Are High Antioxidant Foods?

The number of foods high in antioxidants is so diverse such that, you will see various kinds of colored foods almost everywhere, with purple and richly colored foods can be found in virtually every grocery store.

These antioxidant rich foods include black rice, purple cauliflower, asparagus, acai, elderberries, purple sweet potatoes, purple cereals, and corn. The power of colored foods (purple) goes beyond just the color, they are rich in antioxidants and are nutrient dense.

Interestingly, the darker the food is, the more nutrient dense, healthy, and antioxidant-dense it is. A study conducted on the effects of consuming purple fruits and vegetables revealed that individuals who eat such foods have a lower risk of getting high blood pressure and other cardiovascular conditions.

Vegetables And Fruits High In Antioxidants

Some foods have a richer composition of antioxidants as compared to others. The three most important and known antioxidants are Vitamin C, beta-carotene, and Vitamin E. These antioxidants are found in colored vegetables and fruits. The foods may be orange, yellow, red, blue, and purple.

Vegetables high in antioxidants

The best way for your body to benefit from these antioxidants is if you eat the foods raw or slightly steamed.

Boiling or overcooking these veggies only lowers their nutrient content, hence not recommended.

Foods rich in beta-carotene and carotenoids include: Asparagus, broccoli, apricots, carrots, cantaloupe, green peppers, corn, kale, turnips, mangoes, peaches, nectarines, pumpkin, spinach, pink grapefruit, sweet potatoes, watermelons, tomatoes, and tangerines.

Vitamin C rich foods include Broccoli, berries, cantaloupe, Brussels sprouts, honeydew melon, grapefruit, cauliflower, kiwi fruit, kale, sweet potatoes, tomatoes, strawberries, papaya, colored peppers, oranges, and nectarines.

Foods rich in Vitamin E: Carrots, broccoli, mustard, chard, turnips, nuts, mangoes, red peppers, pumpkin, sunflower seeds, spinach, and apples.

Other foods rich in antioxidants

  • Apples
  • Prunes
  • Berries
  • Raisins
  • Red Grapes
  • Plums
  • Onions
  • Alfalfa Sprouts
  • Beans
  • Aubergines

The list below outlines the different types of antioxidants rich in foods:

  • Anthocyanin’s: Grapes, eggplant, berries
  • Allium sulphur compounds: Garlic, onions, leeks
  • Beta-carotene: Apricots, mangoes, pumpkin, spinach, carrots, parsley
  • Catechins: Tea, red wine
  • Copper: Lean meat, seafood, nuts, milk, legumes
  • Cryptoxanthins: pumpkin, red peppers, mangoes
  • Flavonoids: Green tea, tea, citrus fruits, red wine, apples, onions
  • Indoles: Cauliflower, cabbage, broccoli, and other cruciferous vegetables
  • Lignans: Bran, sesame seeds, vegetables, whole grains
  • Lutein: Leafy greens and corn
  • Lycopene: Pink grapefruit, tomatoes, watermelons
  • Manganese: Lean meat, nuts, milk, and seafood
  • Polyphenols: Oregano, Thyme
  • Vitamin C: Berries, oranges, mangoes, kiwi fruit, spinach, broccoli, peppers
  • Selenium: Offal, seafood, whole grains and lean meat
  • Zinc: Lean meat, seafood, nuts and milk
  • Zoo chemicals: Offal, red meat, fish

Taking Antioxidant Drinks For Health

A study conducted by the Kansas State University revealed that black and green teas have a much higher antioxidant capacity as compared to vegetables they tested. Grape juice presumably has the highest antioxidant count followed by grapefruit, orange, tomato, and apple juice.

Green Tea

It’s no surprise that green tea contains more potent antioxidants than any other natural drink.

Green tea contains EGCG, which is one of the unique antioxidants that help slow down the ageing process by fighting free radicals. The best thing about this is that green tea is all natural.

Carrot Juice

Carrots are potent sources of vitamin A and beta-carotene, compounds found in other orange-colored vegetables and fruits.

These antioxidants play a crucial role in fighting cancer cells as well as slowing down the aging process.

Having a glass of carrot juice every once in a while can help you have a much healthier body.

Apple Juice

Considered the perfect snack, apples are ranked number two in foods rich in antioxidant content, just after blueberries.

Apple juice not only supplies your body with antioxidants but also avails other vitamins and micronutrients essential for your body.

Black Tea

Black tea plays an almost similar role as green tea. It is rich in antioxidants that help the body fight against life-threatening conditions such as Parkinson’s disease, Alzheimer’s, cancer, and cardiovascular diseases among many others.

Consuming black tea triples your body’s capacity to fight other infections efficiently as well.

Pomegranate Juice

This is one of the best sources of the naturally occurring antioxidant, polyphenols. Nutritionists believe that drinking pomegranate juice increases blood antioxidant levels by up to 35%.

Doctors too vouch for pomegranate juice as it contributes significantly to the preventing heart diseases and other life-threatening conditions. Having a glass of the juice at least once a day, or when you can, is beneficial for your body.

You will also feel energized from drinking the juice as the antioxidants kick out toxins that may be impacting your performance.

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