You have to keep your salads interesting if you want to keep your taste buds interested. A bland salad with the same ingredients and dressing is neither appetizing nor satisfying. In fact, you’ll probably seek out some more food shortly after eating it. That is why we recommend experimenting with different ingredients. Consider taking out leafy greens (even though we love them) and focus on a variety of other ingredients.

This salad takes inspiration from the classic Middle Eastern salad, which tends to have several variations from country to country. It is very simple, but the flavors are bright, powerful, and highly addictive. Plus, it is naturally rich in water-rich produce items, so eating it contributes to your overall water intake for the day.

Key Ingredients

Cucumber: Cucumber is a naturally detoxifying effect on the body, working to cleanse the liver. In addition to being a natural diuretic, cucumber also contains several integral nutrients, including vitamin C, vitamin K, magnesium, and potassium, among others.

Tomatoes: They are plump, juicy, and naturally rich in lycopene, beta-carotene, flavonoids, folate, potassium, vitamin C, and vitamin E. Studies indicate that tomatoes may help protect the skin, eyes, ones, and heart, in addition to helping reduce inflammation.

Basil: The classic pesto leaf has many purposes, and several health benefits to boot. Many researchers attribute basil’s health benefits to the diverse antioxidant profile. Basil works to reduce inflammation, enhance immune function, protect the liver, and regulate blood sugar.

Red onion: Not everyone enjoys onion in their salad, but they do work very well with the other ingredients in this specific salad. They have a diverse and rich nutritional profile, offering lots of fiber, potassium, vitamin C, B vitamins, and potassium, a mineral that aids cellular function, fluid balance, muscle contraction, and more. Researchers confirm that onions are an excellent source of antioxidants, containing at least 17 different antioxidant compounds, including anthocyanins.

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This is a wonderful, vibrant, and flavorful way to enjoy raw zucchini noodles. It combines the creaminess of avocado pesto with the textural crunch of zucchinie noodles. Is it a meal? Yes, but it is also as nourishing as it is delicious. Spice up your dinner routine and get away from salads by making this incredibly easy raw vegan entree. As you’ll see when you make it, the ingredients and steps are quite simple. You don’t need to overcomplicate recipes; rather, you just need quality ingredients.

The raw vegan world celebrates zucchini noodles and the majesty of the spiralizer. They are quite versatile and give you the feeling of indulging in spaghetti, only you don’t feel that common feeling of bloating and digestive discomfort that can result after eating a giant bowl of pasta. A bowl of zoodles covered in a creamy pesto is also a great introductory meal into the raw vegan world. The fresh basil and garlicky undertones come together beautiful in the beautiful pesto. Now, the pesto calls for raw walnuts, but if you enjoy the classic flavor of pine nuts in pesto, you can obtain raw pine nuts. Just keep in mind that pine nuts can be quite expensive, while raw walnuts are a much more affordable option.

The vibrant green pesto is a glorious celebration of fresh ingredients. Make sure to add nutritional yeast to achieve that signature cheesy flavor you know and expect from pesto. Fancy a bit of spice to your pesto? Feel free to add red pepper flakes! Love this recipe? Let us know in the comments or tag us on social media when you make the recipe.

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It’s safe to say that Dherbs CEO A.D. Dolphin is no stranger to weight loss. He’s been referred to as “The King of Weight Loss” during his numerous appearances on Steve TV with Steve Harvey. With that title comes great responsibility, which is why he’s made it his mission to help Bigg Jah, Ryan Davis, and Onyika lose weight and transform their health and appearance as part of the ICAN Challenge.

What Is The ICAN Challenge? 

Now in its third season, the ICAN Challenge is Dolphin’s documentary series that follows two participants per season. For reference, season 1’s total weight loss came close to 300 pounds! It was one of Dolphin’s proudest moments in his career, primarily because it was the most intensive weight loss challenge he’s ever been a part of. The plan for the challenge was simple: 

• Use the Full Body Cleanse to help clean out participants’ bodies and get rid of that unwanted waste and weight.
• Help them develop smart workout and eating habits.
• Make sure they have the tools they need to emerge from this process and stick to a healthy lifestyle.

The Goal Of The ICAN Challenge

The primary goal is for people to change their lives for the better and emerge from the challenge more knowledgeable about food and exercise. With Dolphin’s assistance, contestants should leave the challenge and exercise the same way they did on the challenge, and eat better than they did prior to the challenge’s start. Naturally, it becomes more difficult to do that when you don’t have Dolphin watching your every move. Just to be clear, convenience is nobody’s friend! Losing weight is difficult, but the right plan makes anything possible. 

Season 1: Standout Transformations

To say that we were more than shocked by the final reveals and weigh-ins during the finale of season 1 would be an understatement. Bigg Jah and Onyika put in the work and gave it their all to leave the challenge not looking anything like they did prior to the start. After six months of living with A.D. Dolphin, cleansing, and exercising regularly, Bigg Jah lost a total of 162 pounds, while Onyika lost 90 pounds. Both contestants were nearly in tears after seeing numbers on the scale that they hadn’t seen in many years. 

Don’t just take our word for it, though. Feel free to watch their journeys by clicking here. All of the episodes are available on our YouTube channel. Both Onyika and Bigg Jah truly showed us that anything is possible!

Season 2: The Weight Loss Continues

The premise for the second season is the same, only it is half the amount of time as the first season. It follows Ryan Davis and Kim Kimble. Davis’ starting weight was 269 pounds and Kimble’s starting weight was 214 pounds. Tune in to follow their weight loss journey! You can stream all episodes now by clicking here.

For Dolphin, the ICAN Challenge is a pivotal moment in his career. Not only does it document the successes of the participants, but it also highlights the struggles and emotional toll that weight loss takes on people. It’s as emotional as it is uplifting and inspirational. In Dolphin’s words, “It is my goal to help people, and more importantly, give those following the journeys on the ICAN Challenge an insight into the world of cleansing. It is also my hope to inspire them, in hopes that they may change their lives in a more positive way after seeing the progress”

Weight loss is not linear and it is anything but easy. It looks different for every person, but each person has the ability and willpower to change for the positive. Subscribe to the Dherbs YouTube channel to catch a new episode every week. Thank you for the love and continued support. 

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GLP-1 medications, such as Ozempic and Wegovy, have been referred to as weight loss “game-changers” or “miracles” for people living with obesity. A 2021 clinical trial found that 86.2% of more than 800 participants experienced significant weight loss after taking 2.4-milligram (mg) doses of semaglutide for 68 weeks. While that sounds promising, 13.8% of participants did not see clinically significant weight loss. 

When it comes to GLP-1 medications, health experts state that people fall into two camps: responder or non-responder. The former indicates that people positively respond to the medications and experience weight loss, while the later indicates that the medications have no effect on the person. Just like with other medications, one prescription is not a one-size-fits-all remedy for every single person. That is especially true for managing obesity. 

Doctors want to remind patients that there tends to be more than one reason why a person ends up in the responder or non-responder categories. Even though the drugs may seem ideal in clinical trials, they do not work for everyone. Just like other medications, they can be unpredictable, both in how they perform and how a person responds to them. Why is that the case? Continue reading to learn about five of the most common reasons, according to health experts. 

Existing Medical Issues

It’s possible for a person to have underlying medical issues that are either untreated, undertreated, or undiagnosed. Hypothyroidism, sleep apnea, and chronic insomnia, for example, can all interfere with weight loss. Those conditions should be dealt with prior to starting a weight loss journey, let alone a weight loss medication. Patients who have an issue with obesity and a binge eating disorder should also address the eating disorder prior to using GLP-1 medications. The binge eating disorder will not correct itself just because you take a GLP-1. 

Medication Interference

People who take GLP-1 drugs alongside other medications may experience less weight loss, or none at all. It’s common for people who take antidepressants and beta blockers to have a difficult time losing weight. Adding a GLP-1 drug to the mix will not encourage weight loss, though. It is better to speak to your healthcare provider about other medications prior to taking a GLP-1. 

Insulin Resistance 

Ozempic is a GLP-1 drug designed to help diabetics lower their A1C. According to a 2022 narrative review, though, people may lose less weight while taking GLP-1 medications. When you have a pre-existing metabolic disease, it can feel like an uphill battle to reverse those abnormalities, especially if you’ve lived with them for a long time. This is due to the physiological response. Typically, GLP-1 aids blood sugar control by stimulating the pancreas to release insulin after meals. That response may be less potent in individuals who do not have type 2 diabetes. The weakened response to GLP-1, then, can make it more difficult to manage blood sugar and lose weight, which can require alternative treatment methods. 

Lifestyle Changes

Trials for semaglutide have included lifestyle intervention for both placebo and medication groups. In a 2021 trial consisting of more than 1,900 adults, for example, researchers wanted to see what influenced the best response to a GLP-1 medication. The general recommendation was that patients should:

• Exercise regularly
• Manage stress
• Maintain a predominantly plant-based diet
• Get quality sleep
• Avoid substance use
• Keep strong social relationships with family and friends

Now, those recommendations are not novel in regards to losing weight and living healthier. In fact, those are things that you should do if you want to be healthier and lose weight. It’s possible that some of these efforts can interfere with GLP-1 medications or reduce their efficacy, but more research is necessary on this matter.

What If You Don’t Experience Weight Loss?

Sometimes, you may not experience weight loss immediately after starting GLP-1 medications. Some people have to take the medication for up to 12 weeks before seeing results. If you have doubts about this, or see that these medications are not moving the needle, consider speaking with your doctor or engage in some of the previously mentioned lifestyle changes. 

You can also consider the Dherbs Full Body Cleanse, which is a 20-day program that has helped millions of people lose weight and experience better overall health. It outlines exactly what you need to do to succeed during the cleanse. Although a lot of people use the cleanse to lose weight (potential to lose 10 to 30 pounds during the 20-day cleanse), its main purpose is to cleanse the body’s major organs and systems. Using the Full Body Cleanse can help the pounds go down and improve overall health and wellness. Not to mention, it’s about one-tenth the cost of GLP-1 medications!

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Depending on who you are, breakfast may or may not be the most important meal of the day. Some people skip breakfast as part of an intermittent fasting meal plan, while others require the nutrients from that meal to power them until lunch. Given that breakfast is the first meal of the day, it is your chance to give your body nutrient-dense foods for energy and focus. 

The unfortunate reality is that there are many breakfast foods in the Standard American Diet that do more harm than good. Fueling the body with bacon, eggs, and toast is not on par with homemade chia pudding, for example. Some breakfast foods provide all-day clarity, while others cause stress and wreak havoc on your brain. Continue reading to learn about a number of breakfast foods that can cause stress and make the brain tired. 

Loaded Coffee

What is a loaded coffee? We can assure you that it is not a velvety cup of black coffee that you made with a French press or pour over. A loaded coffee contains refined sugars (a lot of them), artificial flavors, and dairy, all of which increase inflammation in the brain and body. Inflammation can increase symptoms of psychological stress and impair cognitive functions. Avoid the sugary treat and consider straight black coffee or an almond milk cappuccino. 

Cereals

There are a handful of breakfast cereals that have their benefits, but most cereals are loaded with sugars. Are they easy to prepare in the morning? Absolutely, but that is because you only need to add your choice of milk or non-dairy milk. Unfortunately, cereal boasts no cognitive benefits, as most varieties are devoid of nutrients. It is better to nourish the body with whole grains, nuts, and healthy fats. A great example of that is a bowl of oatmeal or overnight oats. Don’t miss your opportunity to nourish your body!

Fruity Yogurts

You have seen the strawberry banana or vanilla yogurt with granola pack in the grocery store before. These are sugar bombs, but the yogurt aspect makes you think it is a healthy breakfast choice. Plain Greek yogurt with fresh berries, however, is a great breakfast option that can promote gut and brain health. Fruit-flavored yogurts are different, and you can see that difference by reading the nutrition label. For your reference, four grams of sugar equates to one teaspoon, so make sure that you are not consuming eight to 10 grams of sugar per serving on something that is supposed to be healthy. 

“The Detective”

We are giving this name to the classic combo of donuts and coffee, due to the stereotypical police officer/detective eating donuts and drinking coffee. Plain black coffee can provide some valuable nutrients, but that donut does away with it all. Not only does eating a donut make you want to eat more, but it also makes you crave unhealthy carbs. Donuts are loaded with pro-inflammatory carbohydrates and inflammatory oils. Both can set you up for short-term brain fog and poor memory outcomes in the long run. 

All-Fruit Smoothies

A smoothie is a great way to deliver a lot of nutrients to the body in one fell swoop. It is a great breakfast item, but the problem is when you only include fruit in the smoothie. You don’t want to make a sweet milkshake in disguise, which is why we encourage you to blend a mixture of fruits and vegetables. If you only consume all-fruit smoothies, you may experience a big blood sugar spike, which can cause an energy crash a few hours later. Don’t let yourself become a victim of fatigue, anxiety, and general irritability! 

Breakfast Burritos

A breakfast burrito can be made with healthy ingredients. If you only include eggs, bacon, potatoes, and cheese, though, you may wind up feeling bloated and run-down. The tortilla also introduces unnecessary simple carbohydrates and refined starches. If you want to make a breakfast burrito healthier for the gut and brain, consider skipping the wrap and enjoy some scrambled eggs with fresh vegetables, black beans, and a splash of salsa.

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Get ready to enjoy a light and refreshing slaw recipe that is made without mayo or heavy dressing. Sometimes, it’s nice to take a break from the traditional coleslaw and make a lighter variation. This recipe is exactly that, and makes for a perfect side dish, taco topper, or salad substitute if you are cleansing. Plus, the lighter slaw is much lower in calories and fat than a traditional slaw with mayo-based dressing. Cabbage itself is low in calories, but the dressing is where the calories and fat come from. Not in this recipe, though!

You can’t have slaw without cabbage, which offers a rich nutritional profile. Cabbage provides vitamins C & K, fiber, antioxidants, and anti-inflammatory and immune-boosting properties. Some of the antioxidant compounds in cabbage may contribute to DNA protection and offer protection against certain types of cancer. Now, while cabbage is a nutritious ingredient, jalapeños also offer surprising health benefits. Commonly used in Mexican cuisine but popular worldwide, jalapeños are vibrant green hot peppers that are naturally rich in vitamins C, B6, A, & K, in addition to folate, manganese, and beneficial antioxidants.

Several lab studies indicate that capsaicin, an alkaloid compound in jalapeños and other peppers, exhibits strong anti-cancer properties. In fact, it has the potential to kill over 40 types of cancer cells without harming normal, healthy cells. Capsaicin works to fight cancer by stopping the growth and division of cancer cells, slowing the formation of new blood cells around tumors, and preventing the spread to other areas in the body. Will eating this cilantro lime slaw reduce your cancer risk? We can’t speak to that, but the ingredients speak for themselves! We hope you enjoy the slaw!

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Longer days and warmer weather can mean only one thing: cooling, sweet treats become quite heavenly. The cold is a beautiful welcome from the intense dry or humid heat, depending on where you live. The combo of chili, lime, and mango brings those summer sensations together in one cooling and delicious treat. Your taste buds get hit with a subtle heat from the chili powder, while those citrusy bits of energetic lime zest remain with you as the sweet and tropical mango coats the tongue. To create a luxurious texture and creamy undertone, you have the nutty, homemade almond milk.

There are many reasons to love this recipe, one of them being the fact that this only contains five ingredients. Unlike a mango sorbet from the grocery store, this recipe does not contain copious amounts of sugar per serving. The sweetness primarily comes from the mango, which you cube and freeze overnight prior to making this recipe. Because the lime juice and zest bring a tangy acidity and the chili brings spice, we added a touch of maple syrup. You can start with a little less maple syrup and increase the amount from there.

In order to create a more pleasant eating experience, make sure that you blend everything until smooth and creamy. You don’t want any frozen mango chunks in the sorbet! Using a high-speed blender is a possibility, but you may have an easier time creating a smooth and creamy consistency. Whichever kitchen appliance you use to make the sorbet, make sure that you scrape down the sides of the processor/blender to fully incorporate all the ingredients. When ready to serve, feel free to dust with some chili powder or add a squeeze of lime.

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When the weather is warm and inviting, it’s hard not to be outside. That summer sun is just too amazing to ignore! Well, that’s true until you turn red like a lobster as a result of not applying sunscreen. Besides taking proper care of your skin, you have to be careful not to overheat and dehydrate when the weather is hot. That is especially true if you exercise or engage in hard labor in the sun. The simple tips in this article help you work out safely in the heat because there is no reason to not enjoy the outdoors while getting in your physical activity.

Plan Wisely

Now, if the temperatures are very hot, you should not exercise outside at the hottest time of day. No reason to go for a jog at two in the afternoon in peak heat. Make sure to choose a cooler time of day to avoid the sun shining on you at its hottest. Generally, mornings and late-afternoons/evenings are great times to workout to minimize direct sun exposure. If you are an early bird, consider getting up before the sun even rises to exercise outside. 

Hydrate And Then Hydrate Again

This seems like an obvious statement, but most people fail to realize how quickly they dehydrate in the heat. If you exercise outside, you will sweat out the water you drink, accelerating the dehydration process. According to research, going into a workout hydrated can decrease the risk of dehydration. Additionally, eating electrolyte-rich foods before and after your workout can help you retain and restore electrolyte balance. Pure coconut water, watermelon, cucumber, celery, citrus fruits, carrots, tomatoes, and other foods can help provide essential nutrients and aid hydration efforts. 

Consider A Pre-Workout Shower

Does showering before a workout make sense? In your mind, maybe not, but research suggests that manipulating pre-exercise body temperature can influence workout performance. It may also be an effective strategy for athletes who compete in stressful environments. Taking a short, cold shower or quick swim before exercising in the heat can help reduce body temperature. 

Listen To Your Body

Knowing your limits can benefit your body when exercising in the heat. If you notice that you feel light-headed, nauseous, dizzy, or something similar, take time to rest and drink water. Excessive sweating can quickly lead to heat exhaustion, which can have serious consequences. Make sure to monitor your water intake and energy levels at every stage of your outdoor exercise routine. 

Allow The Body Time To Acclimate

If you are not used to exercising in hotter weather, you have to give the body time to adjust. Gradually increase your exposure to heat over the course of one to two weeks. Start with shorter, less intense workouts in the cooler parts of the day. Increase the intensity and change the time at which you exercise as you progress. Starting slow, though, helps your body improve its ability to regulate temperature and increase sweat efficiency. If you skip the acclimation period, you run the risk of getting a heat-related illness.

Wear Light-Weight Clothing

The goal is to stay as cool as possible when you exercise in the heat. Try to wear light-weight clothing and moisture-wicking garments that bring sweat to the outer surface. Loose-fitting shirts also help you remain cool. In addition to the type of clothing you wear, consider the color as well. Avoid dark-colored clothing because black and dark blue clothing, for example, can cause you to overheat. Opt for white clothing or even bright options that reflect the sun. 

Keep It Short

If you are not used to exercising in the heat, especially for longer periods, make sure to keep your workout routine short. Start with a 20-30 minute low-to-medium-intensity routine to allow your body to acclimate to the heat. That advice holds true whether you are exercising in the outdoor heat or in a heated yoga class.

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If you operate like most people, then you have to get out and do things during the summer. Moving your workouts outside allows you to embrace both the benefits of exercise and being in fresh air and nature. That is especially true if you go on scenic hikes, swim in lakes, or head to the beach. Although working out in the heat can bring about certain risks, it also brings a host of benefits, which we detail in this article. 

You do not have to be a full-blown outdoors person to want to exercise outside. If you choose to train outside in the heat, you can reap several benefits, despite the challenges that it presents. Continue reading to learn about the top five benefits of exercising in the heat.

Enhance Mental Strength

When you run on the treadmill indoors and the air conditioning is going strong, you may get comfortable. That isn’t to say that running is easy, but you don’t have to face the elements, nor do you have to face uneven terrain. Running outside is a different experience, no matter the temperature. Training in the heat, though, requires you to adapt to the discomfort. In doing so, you actually build mental strength that you can transfer to everyday life, which helps you be more resilient overall.

Burn More Calories

The body’s temperature elevates a little more outside in the heat than it does inside an air-conditioned gym. That ultimately increases the body’s metabolic rate, and the body also has to work harder to cool down. In order to do both of those things, the body needs to burn more calories, which makes it a little easier to lose a couple pounds. Note that this is a temporary calorie expenditure and should not replace long-term strategies like strength training, consistent aerobic activity, and healthy diet. 

Increases Sweat And Blood Circulation

When you are in hot weather, what do you notice? You sweat, right? The body’s natural response to heat exposure is increased sweat production and blood circulation. By learning to adapt to these circumstances, you train the body to become tolerant and familiar with a range of temperatures. Plus, working out in the heat can help improve heart rate and sweat rate, two things that boost cardiovascular health. 

Improve Endurance

Becoming more comfortable in an uncomfortable setting is the name of the game if you want to push your body. By pushing through the discomfort, you can improve your tolerance for tougher workouts. According to research, people who are more acclimated to heat and fully hydrated have less body heat storage and perform optimally during exercise-heat stress. Additionally, one study conducted on elite athletes shows that heat training increases the production of hemoglobin, a protein that carries oxygen to the body’s organs and tissues. That process helps to improve cardiovascular endurance. 

Encourages Detoxification

Research indicates that people routinely have sweating rates of one liter per hour when working in hot weather. The increased sweat rate actually encourages detoxification, allowing the body to get rid of excess toxins in the body via sweat. While this is beneficial, don’t forget that you must replenish fluids after expelling that much sweat. Drink plenty of water and consider adding electrolytes, or consuming electrolyte-rich beverages like coconut water, in order to enhance hydration and replenish minerals.

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Ready for a delightful breakfast, fellow kitchen adventurers? Get ready to grab your breakfast and go when you prepare this peach chia pudding. It’s like summer in a jar! If you know anything about our recipes, you know that we like to make them as user friendly as possible. They should not feel like a challenge because healthy eating doesn’t have to be that way. You can create nutrient-dense meals in a matter of minutes with a few simple ingredients. Such is the case for this chia pudding, which can double as a healthy breakfast or dessert. You can even enjoy it as a pre- or post-workout snack.

The thick chia pudding is bursting with peach goodness. Since peaches are in season during the summer months, we like to use them whenever possible. In-season peaches are typically juicier and more flavorful, offering a lovely natural sweetness that steals the show in this recipe. Depending on the sweetness level of the peach you use in this recipe, you may or may not need the grade A maple syrup. Try it without the maple syrup at first and then add it if you desire a sweeter flavor from your chia pudding. Pour the mixture into two jars and refrigerate overnight. Doing so gives the chia pudding enough time to set.

Unlike other chia pudding recipes, this one requires you to make the chia pudding base before incorporating the chia seeds. Once you blend together the base ingredients, incorporate the chia seeds. Make sure you take your time with blending because you want it to be silky smooth (just like a smoothie) prior to adding the chia seeds. Want a little texture in your chia pudding? Leave the base slightly chunky with peach bits. That will also help it maintain fruity essence!

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