10 Hacks to Losing Weight on the Mediterranean Diet

10 Hacks to Losing Weight on the Mediterranean Diet

 

The Mediterranean Diet is very popular around the world for many reasons. It is not a true diet, but more of a lifestyle change. Sustained weight loss happens when you make permanent changes that will ultimately affect your weight and health.

 Wow, I love these tips to lose weight with the Mediterranean Diet! I can't wait to lose 5 pounds in a week.   

People who live in the Mediterranean and follow this “diet” have the following benefits:

·        Reduced risks of: depression, Alzheimer’s, cancer, cardiovascular disease

How can you lose weight on this diet?

1.      Eat Fruit Daily

The diet calls for three or more servings of fruit each day. Some easy ways to get your fruit daily are apple slices, grapes, or even dried fruit.

2.      Limit Sweets

On the Mediterranean diet (and on most diets), you must limit sweets to lose weight. Sweets and processed foods are high in fats that you don’t need.

3.      Eat Vegetables Daily

Try to eat a vegetable with each meal.

For example:

Breakfast- avocado slices on toast

Lunch- leafy mixed green salad

Dinner- okra, cabbage, carrots, etc.

4.      Limit Red Meat

On the diet, focus on fish and nuts as your sources of protein. Red meat should be eaten in small amounts.

5.      Choose olive oil to cook your foods.

6.      Eat 3 servings of fish or nuts a week

7.      Add exercise in your day

You should try to do some sort of exercise daily for at least 30 minutes. If your goal is weight loss, then you can focus on cardio exercises to help you burn fat.

8.      Eat More Leafy Greens

Add spinach, lettuce, and kale to your meals.

9.      Whole Grains Daily

Eat whole-grain breads/pastas each day.

10.   Use more herbs and spices in your foods

Reduce the use of salt in your food, and instead use herbs and spices as flavors. Try parsley, oregano, clove, cumin, chili powder, and pepper on your fish and in your foods.

 

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7 Benefits of Blood Orange Essential Oil

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Blood Orange essential oil has many benefits not only for health reasons, but also for your household.

Here are a few health-related benefits of using Blood Orange oil:

1.      Anti- Depressant

Blood Orange has a bright, citric scent which can help to act as an anti-depressant.

You can add blood orange oil to your diffuser and help to improve your mood.

2.      Headache Relief

Blood Orange oil can help relieve headaches just by smelling the oil.

3.      Antiseptic

You can put a dab of blood orange oi mixed with coconut oil l on a cotton ball and rub it on small cuts and scrapes from becoming infected due to the antiseptic properties.

4.      Anti-Inflammatory

Rubbing Blood Orange essential oil (mixed with a carrier oil such as coconut oil) on a sore spot can help reduce aches and pains.

5.      Improve Skin

Since Blood Orange oil has Vitamin C, it can be helpful to improve skin conditions.

Buy your 100% pure Blood Orange Essential Oil to get these benefits.

How can you use Blood Orange Oil in the home:

6.      Make your home smell fresh

Add a few drops in your diffuser to keep your home smelling fresh.

7.      All-Natural Cleaner

Use it as an all-purpose spray  to cleanse and purify surfaces.

 

Commonly Asked Questions about Essential Oils:

Why is everyone talking about Essential Oils now?

As people are becoming more health conscious, they are returning to natural methods of healing and cleaning. Essential oils have been around for thousands of years, but are coming back into popularity.

 

Why Should You Use Essential Oils?

Clean Your Home

Change Your Mood

Better Your Well-being

There are many recipes online to make the best use of your essential oils. Always follow the directions on your bottle and dilute the oil with another carrier oil. If you have any questions about how to use your essential oils consult a licensed aromatherapist.

 

What’s the difference when buying essential oils?

Make sure you know exactly where your essential oils are coming from. Use reputable companies to order your products.

Another thing to remember when buying essential oils is the bottle size. Although you might see a cheaper product on another website, the bottle size is probably smaller as well.

If you want your oils from a trusted company, buy them here.

 

Order your 100% pure premium Blood Orange Essential Oil today.

 

5 Common Spices You Have in Your Kitchen that Reduce Pain

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Many people have conditions or situations that cause some type of chronic pain. Although you might first want to grab some pain medication, it isn’t always the best solution. Prescription and over the counter drugs can be habit forming and expensive, and they aren’t ideal for long term use.

However, there are some spices that you probably already have in your kitchen that can help to reduce some of your pain.

 Wow, these natural home remedies for pain relief are amazing! Pinning for later!

1.     Ginger

This tasty root is famous for being an excellent ingredient in cookies and Asian dishes, but it’s also been found to have useful anti-inflammatory properties. In a research study, ginger has been found to assist chronic migraine sufferers. Another benefit of taking ginger is that it does not have any side effects like prescription painkillers.

2.     Nutmeg

Nutmeg has always been used in traditional Chinese medicine, the use of nutmeg is well known for being able to fight inflammation of the joints. It can be ingested in the form of teas and placed in food for desired effect. It is also known to reduce abdominal aches and pains.

3.     Cloves

Cloves are not only known for their strong odor and distinctive taste, but also for their use in home remedies. Cloves contain eugenol, which has been found to reduce pain  when used topically. Mixing ground cloves and water is a simple but effective remedy for tooth and gum pain.  

4.     Fennel

Fennel has been used for thousands of years to help with digestion issues, and stop painful bloating, but one of the other amazing things about fennel, is its ability to help soothe muscle pain. This is caused by its tendency to relax muscles, and has been associated with relief from menstrual pain in women. Fennel is also high in some of the most important dietary minerals iron, manganese, magnesium, and calcium.

5.     Jamaican Allspice

This interesting spice with a deceptive name comes from the Jamaican bayberry tree. It is in the top 10 most anti-inflammatory spices. It can be used both internally and topically for pains.

Are you having trouble with pain? Try rubbing Emu Oil on problem areas to help alleviate which helps to ease arthritic pains.

How do you relieve pain naturally? Leave a comment below!

 

How to Lose 30 Pounds in 30 Days

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Are you ready to finally lose the weight? Stop carrying around all of the extra weight for no reason!

Use the 30-30-3 system to lose weight quickly and keep it off. 30-30-3 means 30 minutes of exercise, for 30 days, using 3 products!

Keep reading to find out more!

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1.      Detox your body

Everyone needs to detox their body. Why? We eat a lot of junk and carry around the waste. Using an all-natural, organic, detox tea helps you flush your kidneys, colon, and liver. Be sure to drink at least 8 ounces twice a day.

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2.      Get the right nutrients you need

It is important to take vitamins to get all of the nutrients that you need in your body. But why take multiple pills when you can take one liquid? Liquid vitamins absorb into the bloodstream faster, and help to restore good bacteria that may be lost during detoxing. Use Nutraburst liquid multivitamin daily.

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3.      Energize and exercise

Yes, you do have to exercise. 30 minutes of exercise every day consistently for 30 days will help you see the results you want. In order to increase your energy, you can also take NRG, a natural energy supplement. By taking two capsules of NRG each morning, it helps to aid digestion, activate metabolism, and helps to suppress your appetite.

Get the weight off and keep it off.  Follow these easy steps for 30 days and lose up to 30 pounds!

What is your weight loss goal? Comment below!

8 Must Try Sources of Plant-Based Proteins

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Protein is a very important to maintain good health.  Although many people get their daily protein from animal sources in the form of meat, dairy or eggs, there are many plant-based sources of protein that you use as well.

If you are trying to lose weight or just want a healthier diet, you can incorporate some of the best 8 plant-based sources of protein.

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1. Quinoa

 Quinoa is known as a “superfood” because of all its nutritional value. Not only is quinoa a grain, it is also a protein. This starchy protein that is great when served like a bed of rice or as part of a stir-fry. It can also be served as a hot cereal or as a topping on a salad. One-half cup of quinoa has about 7 to 9 grams of protein per serving.

2. Hemp Seeds

Hemp seeds are known as a complete protein, because they contain all nine essential amino acids. Hemp seeds are also a great source for Omega-3 fatty acid.

You can increase the protein content by adding it to stews, soups, salads, baked goods, or even in a smoothie. Three tablespoons of hemp seeds contain about 10 grams of protein.

3. Lentils and Beans

Lentils and beans are starchy proteins, since they not only contain protein, but also carbohydrates and fiber.

Beans and lentils can be replaced with ground beef or turkey and used to make vegetarian meatballs, burgers, taco filling, or salad toppings. One cup of cooked lentils contains about 18 grams of protein; there are about 15 grams in the same size serving of beans.

4. Chia Seeds

Chia seeds are an ancient grain that is very different from most other types of plant protein. When chia seeds are added to water, they turn into a type of gel.

Chia seeds can be added to oatmeal, yogurt, cold cereals, or in muffins to add to the protein content and add soluble fiber to your diet. Two tablespoons of chia seeds contain about 4 grams of protein.

5. Nutritional Yeast

Nutritional yeast is not really a yeast, but is a vegetarian staple food. Nutritional yeast comes in either powder or flaked form and can be mixed in sauces, dips and dressings to kick up the flavor with its cheesy taste. Nutritional yeast has about 12 grams of protein per 3 tablespoons.

6. Seeds and Nuts

There are many seeds and nuts that are good sources of proteins and minerals. Almonds, walnuts, sunflower, flax and pumpkin, cashews and pistachios on the nut side.

Seeds and nuts vary in taste and can be used in a variety of ways. They work good ground into a flour and used in baked goods or left whole as a topping on oatmeal, cereals, sprinkled on a salad or as a snack. One-fourth cup of either seeds or nuts has about 7 to 9 grams of protein.

7. Soy

Soy is a commonly used plant-based protein. Tempeh, tofu and edamame are all types of soy that have around 20 grams of protein per 2.5 tablespoon serving. Soy can be used as a meat replacement to make taco filling or spaghetti and “meatballs”.

Just be mindful with eating too much soy. Try to vary your diet so soy is not the main source of your protein.

8. Spirulina

Spirulina is a plant-based protein that comes from algae. Spirulina is a superfood because of all of its nutritional value.

Spirulina can be blended in a smoothie or mixed in a dessert or snack. Spirulina has about 8 grams of protein per 2 tablespoons.

Techui, is 100% Spirulina, that is not only a great source of protein but is known for many other benefits.

 
 

 

Order your Techui today!

There are so many different sources of plant-based protein,that vegans and people looking to eat cleaner don’t have to worry about not getting enough protein in their diet. Make sure that you vary the types of food that you eat, so that way you can be sure to get enough of the essential amino acids found in protein.

How do you get your protein each day? Leave a comment below!

7 Reasons Why You Must Eat Vegetables Eat Daily

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In our busy lives, it’s sometimes hard to get the vegetables that you need. With the convenience of packaged and fast foods, veggies are probably the last thing you grab.

But vegetables are important because they provide all of the essential vitamins, minerals, and nutrients for good health.

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Here are the seven reasons why you should be eating more vegetables:

 

1. Vegetables help alleviate heart issues.

If you have been diagnosed with heart problems, such as heart disease, stroke and heart attack, you should quickly add vegetables to your diet. Vegetables are high in vitamins, minerals and fiber and low in calories and fat. By eating at least 8 servings of fruit and vegetables a day, you can lower your cholesterol and control your blood pressure.

2. Eating vegetables helps to regulate your body weight.

Since vegetables are naturally low in calories, they help to maintain your body weight. Watch out for canned or processed vegetables, since they usually contain extra sodium and calories and are not as healthy as fresh vegetables.

3. Improve digestive health.

Since vegetables are high in fiber, they naturally help to regulate your digestive system. Ifyou experience any signs of chronic bloating, gas, constipation, upset stomach, or hemorrhoids; that could be a sign that you need to add more vegetables in your daily diet.

4. Increase your energy.

Vegetables are a great source of natural energy. Eat carrot chips or celery sticks as a quick snack to give yourself an energy boost throughout the day.

Related: Ways to increase your energy

5. Improve your immune system.

It is important to have a strong immune system since it is your body’s natural defense against infection and sickness. Eating a diet rich in leafy green vegetables can help to improve your immune system.

6. Better skin, hair, and teeth.

If you don’t eat a lot of vegetables, your skin and hair can become dry and damaged. Vegetables also help to improve your teeth and gums, which means less frequent trips to the dentist.

7. Improve your emotions.

Vegetables give your body nutrition to regulate your mood and emotions. By eating a healthy diet, your body will be able to control your emotions and you will find yourself less frequently stressed out, anxious, or depressed.

Eating fresh vegetables is always best, but it’s not always convenient. That’s why I started incorporating Nutraburst and Techui in my diet.

Nutraburst is a liquid multivitamin that contains 10 vitamins and 72 minerals . I love how easy it is to take daily and I love the results.

 

Techui is 100% Spirulina. Spirulina is a superfood that is an all-natural algae known for its healing properties. Spirulina also helps to regulate blood sugar, blood pressure, and regulate cholesterol levels.

 

Try Nutraburst and Techui today!

 

5 Health Benefits of Juicing

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Have you heard about juicing? It seems that everywhere you look people are talking about juicing.
What is juicing? Basically using fruits and vegetables to help you get all the nutrients you need daily by putting in a simple form: juice.

But why should you jump on the bandwagon and join the craze? Here’s 5 reasons why you must start juicing today!

 Look at all these benefits of juicing! Juicing is so great for weight loss, diets, and detox! I am definitely going to start juicing today, even though I am a beginner.

1. Boosts Your Energy

As moms we wear a lot of hats. So it is important to keep up your energy. Juicing allows you to consume a lot of nutrients quickly, which also helps to increase your energy levels. To make the most out of your juice, add Techui, which is spirulina that is a superfood “algae” powder that is incredibly high in protein and a good source of antioxidants, B-vitamins and other nutrients.

Related: 10 Ways to Get More Energy

2. Helps You Get Healthy

This is a no-brainer, but juicing really helps you get healthy. By juicing you are able to take advantage of all of the antioxidants found in fruits and vegetables. Plus juicing allows you to throw in things you wouldn’t normally eat, like kale or zucchini, that is actually extremely good for you.

Use organic produce for the best results!

 3. Lose Weight & Keep it Off

Juicing allows you to lose weight easier by replacing one meal with a healthy juice. Since you are adding so many fruits and vegetables to your juice, you will get full from it.

You can also add things to your juice to help you lose weight, such as an all-natural detox tea like Iaso tea, or Slim Am, which helps you lose weight.

Tip: Begin any diet or lifestyle change by doing a juice cleanse to get rid of unhealthy toxins in your system. Then slowly start adding food back into your diet, but replace your breakfast with a healthy juice.

4. Clear Skin

Fruits and vegetables have many nutrients that are needed to improve your skin, such as Vitamin C. Juicing allows you to get more than the usual amount, which can really make a difference in your skill. Frequently drinking juice also helps to reduce dry skin.

 5. Helps You Create a Better Diet

Once you start juicing, you will have a lower craving for unhealthy and junk food. Juicing allows you to take baby steps to a healthier diet.

Juicing might seem like just another health fad, but it is one that actually provides results. Try juicing today and start seeing the benefits for yourself!

 

7 Health Benefits of Walking

Walking is a super simple exercise to start, and there are many health benefits of walking. There are a lot of good reasons to go for a walk. It’s easy, it’s relaxing, and most important it’s good for your health.

Here are 7 health benefits of walking.

1.     Walking Helps You Get to and Maintain Your Weight

Walking is a simple way to get your daily exercise to lose and maintain your weight. Walking while you’re overweight helps you to burn a lot of calories even on short strolls. Once you start losing weight, your endurance and strength will increase which will allow you to walk longer, faster, and further.

2.     Walking Gets You Outside In The Fresh Air and Sunshine

Walking is an easy way to get outside and enjoy the fresh air and the sunshine.

By going outside you will be able to get Vitamin D. This will help you feel better as your body will readily absorb the sunshine and oxygen.

 Look at all these health benefits of walking! Walking is such a great way to lose weight and an easy workout.

 

3.     Walking Improves Your Balance and Coordination

As you get older, walking can help you to improve your balance and coordination. As you walk, move your head and neck to improve your balance and coordination.

4.     Walking Strengthens Your Muscle and Bones

Even though walking is a low impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.

 

5.     Walking Alleviates Depression and Pain

Just walking for thirty minutes a day helps to alleviate depression and pain. Walking helps to benefit your entire body.

6.     Walking Lowers Your Risk of Chronic Diseases

Doctors usually recommend healthy eating and exercise for patients to get better. Walking is an easy and free way to exercise and lower your risk of chronic disease.

7.     Walking Improves Blood Pressure

Did you know that regular walking can help to lower your blood pressure? If you struggle with blood pressure, then try walking to help improve it.

Next time you are looking for a simple exercise, try walking.

Looking for a simple way to lose weight? Try all-natural, caffeine-free, Iaso tea, which can help you lose up to 5 pounds in 5 days.