Whether you know it or not, the things you do in the morning have a big impact on your blood sugar. Glucose, or blood sugar, levels rise when you wake up because of natural hormonal shifts in the body that help you feel alert. Certain habits, such as not moving, skipping fiber, or starting the day with sugary drinks, can cause blood sugar spikes. Dietitians claim that the very common mistakes in this article increase blood sugar levels. We also offer advice on how to correct those morning mistakes. 

Skipping Breakfast

People who adhere to intermittent fasting, which limits food intake to certain hours of the day, can benefit from skipping breakfast. According to research, though, extended fasting can increase cortisol secretion and alter its daily rhythm. Stress hormone levels may stay elevated for a longer time, which can increase blood sugar. Waiting to eat until you are overly hungry can cause overeating or increased cravings throughout the day. Some people with insulin resistance, type 2 diabetes, or those who notice energy crashes later in the day should be cautious about skipping breakfast. 

If you feel like skipping breakfast causes feelings of tiredness or increased cravings, try to eat no more than one to two hours after you wake up. If you are intermittent fasting, make sure that your first meal is nutrient-dense, containing fiber, protein, and healthy fats.

Not Planning Ahead

If you rush in the morning from the moment you wake up to the second you get to work, you are more likely to skip meals and grab an unhealthy, convenient option. Ideally, you should plan to have breakfast ready in the fridge, so it is ready when you wake up. That makes it much easier to prioritize fiber and protein. Set time aside in the evening to prepare simple meals, such as egg bites, overnight oats, or chia pudding. You can even prepare make ahead smoothie bags!

Being Sedentary

Smartphones, tablets, and laptops have made it incredibly convenient to remain in bed or sit down scrolling social media or checking emails. Research confirms that being sedentary in the morning can lead to higher glucose levels, especially if you eat a pastry at the same time. A sedentary morning means that your active muscles use glucose for energy. A short amount of activity, even a 10-15 minute walk, a yoga session, light stretching, or squats and push-ups, can significantly improve blood glucose levels. Try to incorporate light movement into your morning routine. Even 10 minutes of bodyweight exercises can set the tone for the rest of your day. 

Drinking Coffee Before You Eat Anything

There are people with cups, shirts, or signs that say things like “coffee first” or “don’t talk to me before coffee.” For some people, drinking coffee on an empty stomach only adds to the body’s natural morning rise in blood glucose. Cortisol, as we mentioned earlier, is a stress hormone that naturally increases in the morning to help the body wake up. It signals the liver to release stored glucose into the bloodstream, but caffeine only intensifies that process. If you have insulin resistance and drink coffee before eating food, glucose can remain elevated for a lot longer than normal.

It is better to enjoy your coffee with protein-rich foods, such as Greek yogurt, nuts, oatmeal, or eggs. You can even enjoy a fruit and vegetable smoothie with protein powder, or mix a little protein powder into your coffee. Just be mindful that the flavor of your powder matters when mixing it into coffee. 

Eating Carbs Without Fat, Fiber, Or Protein

A muffin or plain toast is very convenient to eat in the morning, but the body digests those refined carbs very quickly. The body’s quick digestion of those refined carbs can cause a rapid rise in blood glucose and then an inevitable crash. That back and forth swing can trigger cravings, a cycle of inconsistent energy, and fatigue. Refined carbs are naturally low in fiber, which you can find in foods like fruits, vegetables, nuts, seeds, and whole grains. Fiber is one of the best nutrients you can eat to stabilize blood sugar. Protein and healthy fats also slow the rate at which the body digests carbs, which can help control spikes. 

Try your best to avoid refined carbs altogether and focus your efforts on protein-rich and fiber-dense meals. Try to consume oatmeal and chia pudding with berries or Greek yogurt with nuts and seeds. There are many other meal options that include healthy fats, protein, and fiber. Search the internet and find recipes that inspire you!

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Statins are prescription drugs that people take to lower their levels of low-density lipoprotein (LDL) or “bad” cholesterol. Health experts refer to LDL cholesterol as “bad” because of the fact that it builds up inside the arteries, making it harder for blood to move through them. Statins work by interfering when the liver produces cholesterol. They also help to lower triglycerides and may even increase high-density lipoprotein (HDL) or “good” cholesterol. Unlike LDL, HDL brings cholesterol to the liver, which gets it out of the body. 

Before getting on statins, some people want to see if they can lower LDL cholesterol with lifestyle changes. We encourage that decision and although diet and exercise may not lower cholesterol for everyone, a lot of people can benefit from healthier habits, some of which we detail in this article. If your cholesterol levels are already in normal range, you can help maintain them with the Dherbs Cholesterol Formula. To help lower cholesterol before statins, consider the following tips. 

Consider The Portfolio Diet

The Portfolio Diet is a plant-based eating plan that emphasizes foods that are naturally rich in fiber and healthy fats. Conceived some 20 years ago, the diet has a proven ability to lower LDL cholesterol, but none of the trials proving this lasted more than six months. For this reason, more long-term studies are necessary. When followed consistently, though, research suggests that the Portfolio Diet may lower LDL cholesterol by up to 30%, an effect comparable to a first-generation statin for some people. 

Move Your Body Every Day

Exercise is a powerful and easily accessible tool that may help lower cholesterol levels naturally. Ideally, engage in 150 minutes of moderate-intensity aerobic exercise per week, in addition to two days of strength training. Physical activity helps to elevate HDL cholesterol, lower triglycerides, and reduce visceral fat, which is metabolically active fat stored around internal organs that contributes to cardiovascular risk. People who lose between 5% to 10% of body weight can significantly improve cholesterol levels. 

Prioritize Fiber

Fiber is an often overlooked nutrient, with many people not getting enough every day. In fact, more than 90% of women and 97% of men do meet the recommended daily fiber intake. Not all fiber works the same regarding cholesterol, though. Soluble fiber exhibits the strongest LDL-lowering effect. It forms a gel-like substance in the gut, binding to cholesterol in the gastrointestinal tract and escorting it out to prevent reabsorption. Great sources of soluble fiber include:

• Apples
• Barley
• Beans
• Chia seeds
• Flaxseed
• Lentils
• Oats
• Psyllium husk

Build Your Plate Around Whole Plant-Based Foods

If you want to lower cholesterol levels in a meaningful way, eat more whole foods, including fruits, vegetables, legumes, seeds, nuts, and whole grains. All of these foods contain plant sterols, which are natural compounds that resemble cholesterol, which helps block the body’s absorption of it in the digestive tract. The sterols in vegetable oils, seeds, nuts, whole grains, vegetables, and certain fortified foods can all help lower cholesterol. In fact, getting two grams of plant sterols daily can lower LDL cholesterol by up to 12%. 

Reduce Intake Of Refined Carbs And Added Sugars

Health experts always suggest people to steer clear of saturated and trans fats if they are concerned about LDL cholesterol. Avoiding these types of fats can also help reduce the risk of cardiovascular disease. Refined carbs and added sugars are just as dangerous, as they can raise triglycerides and increase cardiovascular risk. Sugary drinks, white bread, packaged pastries, and ultra-processed snacks contribute to insulin resistance, which affects cholesterol levels. It is better to consume whole grains and limit your consumption of added sugars to help improve triglycerides and HDL cholesterol levels. 

Some Natural Supplements May Help

Before you decide to take supplements to help naturally lower cholesterol levels, consider speaking with a healthcare professional. Some products can come with side effects or may interact with other medications or supplements that you already take. Certain supplements, though, have some proven ability to lower cholesterol. For example, psyllium supplements can lower LDL cholesterol by about 7%. Omega-3 supplements can also help reduce triglycerides, but they don’t significantly lower LDL levels.

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Did you know that in Morocco fresh seasonal fruits are more commonly eaten than cooked desserts. That’s not a bad way to live! Fresh seasonal produce is not only more delicious than out of season produce, but it is also more nutrient-dense. Plus, eating fresh fruit will help reduce your intake of the excess calories, refined carbs, and sugars that are in traditional desserts. To get back to Morocco, though, this recipe is a traditional Moroccan dish that is very easy to make. It is a great combination of fresh citrus flavors with nutty pecans and aromatic cinnamon.

Because the ingredient list is so short, it is your job to procure the best and freshest oranges you can find. Depending on where you live, certain oranges may or may not be available. If possible, do your best to get Cara Cara oranges, which have a mildly pink flesh that is extra sweet. Tangelos, navel oranges, and blood oranges are also great options, provided they are available at your local grocery store. Blood oranges are incredibly striking and make for a visually appealing dish, but using other oranges will not make this dish taste worse or anything like that.

Now, the last important ingredient to be particular about is the cinnamon. Some people prefer cinnamon sold by specific brands, while others prefer specific types of cinnamon. For example, Vietnamese and Ceylon are two varieties of cinnamon that have a well-balanced and complex flavor. Penzeys makes a cinnamon blend of Ceylon, Vietnamese, Korintje, and China cinnamons. Together, those four cinnamons create a beautifully aromatic blend that perfectly complements the sweet and tangy oranges.

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As the years go by, more and more people continue to seek out the magic formula for a longer life. The fountain of youth does not exist, but there are things you can do and foods you can eat to contribute to longevity. Moving your body on a regular basis and improving your diet can help promote a longer life. Knowing exactly which foods to eat for a longer life can be tricky, which is why we’ve detailed the top foods in this article. 

Nobody needs to eat a perfect diet, but it is important to fill up on the right foods. Such foods include vegetables, fruits, whole grains, nuts, eggs, and wild caught fish. Health experts also advise that by filling up on those foods, the body won’t crave shelf-stable foods, refined carbs, high-sugar foods, or ultra-processed foods. The key to eating for longevity is finding the right balance of healthy options. Continue reading to learn about the best foods you should be eating to live a longer life.

Whole Grains

How can eating some barley, wild rice, millet, farro, bulgur, or oats add years to your life? One study from Harvard’s School of Public Health found that whole grains reduced blood pressure, triglyceride, and LDL (bad) cholesterol levels. Eating more whole grains also reduced your risk of developing type 2 diabetes, certain types of cancer, cardiovascular disease, and metabolic syndrome. 

Extra Virgin Olive Oil

Not all oils are created equal. Certain oils do more harm to your heart than you realize, so opting for heart-healthy oils may promote longevity. Extra virgin olive oil, for example, is rich in monounsaturated fats, antioxidants, and polyphenolic compounds like oleuropein, according to research. Oleuropein exhibits anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective properties. A half-teaspoon of extra virgin olive oil per day may significantly lower the risk of death from cardiovascular disease, respiratory diseases, and certain types of cancer. 

Cruciferous Vegetables

Brussels sprouts, kale, cabbage, broccoli, and cauliflower all belong to the cruciferous vegetable family. Not only do these vegetables contain a lot of vitamins and minerals, but they also exhibit anti-aging, anti-inflammatory, and anti-cancer properties, according to studies. Many cruciferous vegetables are vital sources of magnesium, a mineral that’s involved with more than 600 enzyme reactions in the body. Additionally, cruciferous vegetables contain folate, which is a B vitamin that the body needs for DNA methylation, a process that switches the longevity genes on and off. As a general rule of thumb, fill three-quarters of your plate with these types of vegetables.

Berries

It’s no secret that berries are great sources of antioxidants. That means that they aid cell repair throughout the body, including the heart. Berries also tend to have a low glycemic load, which is why they are popular fruits to consume for diabetics and people who follow the ketogenic diet. They don’t spike blood sugar, which may help reduce the risk of diabetes, provided you don’t overload your body with other packaged sweets and refined carbs. 

Tree Nuts And Seeds

Both tree nuts and seeds contain a lot of fiber and protein, two nutrients that are integral for overall health. Protein works to repair muscles and bones, in addition to making hormones and enzymes. Fiber helps to normalize bowel movements and improve overall gut health. Fiber also helps promote satiety, which can prevent you from unnecessary snacking. A recent study found that nuts and seeds are great snack choices to help reduce visceral fat content and improve insulin sensitivity. Some nuts and seeds also contain omega-3 fatty acids, which promote heart health and aid inflammation reduction.

Fermented Foods

Fermented foods contain beneficial bacteria that promote a healthy gut microbiome. These healthy bacteria may help enhance immune response, reduce inflammation, and increase the diversity of microbes in the gut, all of which may improve longevity. A diverse microbiome that has a higher presence of beneficial bacteria is not only essential for current health, but also long-term health. Generally, you should aim to consume one serving of fermented foods per day.

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Inflammation is both good and bad, depending on the situation. On the one hand, it’s a process that the body uses to heal cell damage. On the other hand, chronic inflammation can become dangerous and increase the risk of chronic health conditions like arthritis, heart disease, and diabetes. Interestingly enough, your diet plays the biggest role in regulating inflammatory levels in the body. 

According to nutritionists, the foods you eat affect inflammation. According to a 2017 study, people with rheumatoid arthritis reported that their diet impacted the severity of symptoms. Limiting your consumption of foods that cause inflammation can be a great step to experience better, overall health. In addition to limiting inflammation-causing foods, it’s beneficial to focus on alkaline and anti-inflammatory foods. If you want to learn more about great anti-inflammatory foods to consume, click here. 

Most people aren’t aware of the foods that fuel the fire that is inflammation. Many of these foods are staples in the Standard American Diet, and we’ll detail what they are below. 

Processed Meat

The processed meat category includes any type of meat that has been dried, canned, smoked, salted, or cured in order to enhance flavor and shelf life. Some prime examples are beef jerky, bacon, salami, cold cuts, and sausage. The World Health Organization (WHO) classified processed meats as carcinogenic, but they can also increase inflammatory markers. Several studies found that processed meat may increase C-reactive protein (CRP), which is a marker of inflammation.

Vegetable And Seed Oils

The consumption of vegetable oils increased by 130% in the United States during the 20th century. Many scientists believe that certain vegetable oils promote inflammation because of the high levels of omega-6 fatty acids. These oils include soybean oil, corn oil, and grapeseed oil. Dietary intake of omega-6s is necessary, but only in moderation. It’s better to consume foods that are rich in omega-3 fatty acids, as they are healthy fats. 

Added Sugars

Added sugars exists in common foods that people love to enjoy. Breads, granola bars, salad dressings, crackers, cookies, and sodas all contain added sugars. They are very difficult to avoid and manufacturers add large doses of them to processed foods to improve the flavor profile. When you eat sugar, it enters the blood and insulin puts the sugar into your cells for energy. When you eat too much sugar, insulin tries to store the excess in fat cells, which increase in size over time.

High-Fructose Corn Syrup

This sweetener is commonly found in processed foods, including soda, juice, ice cream, and candy. Like regular sugar, high-fructose corn syrup can increase inflammatory markers in the body. One study found that women who consumed more sugary beverages had a higher risk of rheumatoid arthritis, a chronic inflammatory condition. A separate study found that increased consumption of high-fructose corn syrup-sweetened beverages led to higher risk of arthritis in adults ages 20-30.

Refined Carbohydrates

Carbohydrates have a bad reputation, but not all of them are problematic. Eating refined carbohydrates can increase inflammatory markers, though. These foods include pasta, white bread, cookies, and other similar foods. Fiber is removed from refined carbs, whereas fiber exists in complex carbohydrates. Refined carbs also encourage the growth of inflammatory gut bacteria that can increase the risk of inflammatory bowel disease and obesity. The high glycemic index of refined carbs also rapidly raises blood sugar. According to research, consuming foods with high glycemic index drives up inflammation, even in healthy adults. 

Excessive Alcohol

Moderate alcohol consumption may not increase inflammatory markers, but excessive alcohol consumption does. Additionally, higher amounts of alcohol can lead to other severe health problems. A small study found that CRP levels were higher in people who consumed more alcohol. The more alcohol they consumed, the more their CRP levels increased. People who drink a lot of alcohol may experience more bacterial toxins in the the colon. It also contributes to leaky gut syndrome, which can cause widespread inflammation.

Trans Fats

Fried foods, including mozzarella sticks, potato chips, and donuts are all high in trans fats. These fats are processed via hydrogenation by food manufacturers. Researchers at the Harvard School of Public Health sounded the alarm about trans fats in the early 1990s. This was primarily due to the fact that they trigger systemic inflammation. In fact, one study found that people who ate more trans fats had higher levels of CRP and interleukin-6 (IL-6), two inflammatory markers. Trans fats also raise LDL (bad) cholesterol levels, which increases the risk of heart disease, diabetes, and cancer. 

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To say that diabetes is associated with obesity is an understatement. Obesity is one of the primary causes of type 2 diabetes. According to a recent report from the Centers for Disease Control and Prevention (CDC), 90% of those who are obese develop type 2 diabetes at some point in their lives. In America, one in every two people suffers from diabesity.

What Is Diabesity?

Diabesity is a term that conveniently describes type 2 diabetes in relation to obesity. These two conditions intersect too often, and both increase the risk of cardiovascular disease, which is the number one cause of untimely death in America. Both type 2 diabetes and obesity weigh heavy, no pun intended, on global businesses, economies, and budgets.

According to a 2013 statistic, over 380 million people worldwide had diabetes. Researchers expect that number to get close to 600 million by the year 2035. This isn’t to say that every obese person will develop diabetes, but research at the National Center for Biotechnology Information suggests a strong link between both conditions. The diabesity epidemic is substantial and can cause the following health problems:

• Decreased life expectancy
• Reduction in heart-related function
• Reduced quality of life
• Higher risk of strokes
• Long-range diabetic complications

What Happens To The Body During Diabesity?

Elevated blood sugar, cholesterol, and blood pressure levels, in addition to insulin resistance, are the primary symptoms of diabesity. These symptoms result from poor diet, sedentary lifestyle, environmental toxins, and genetic susceptibilities. While studies confirm that there is a genetic component to obesity, genetics are not solely responsible for the obesity epidemic.

Diabesity And Diet

Of all the risk factors that contribute to diabesity, diet is the biggest one. Since it is a metabolic disorder, which affects improper insulin function, diabesity begins with a poor diet. A diet rich in processed foods and sugar & starchy carbohydrates causes the pancreas to continually pump insulin into the bloodstream. Cells become overwhelmed with insulin and they eventually become insulin resistant, which can result in full-blown type 2 diabetes. 

Reversing Diabesity: The Answer Is Simple

There is no magic pill or medication that will magically fix the diabesity epidemic. In fact, there is nothing magical that we as a people need to do to resolve the issue. People with diabesity need to eat better and exercise frequently. This is easy to say and hard to put into action, but it is the truth. Once people start making healthier decisions about food, the healing can begin. It is hard to do that when the most affordable food is the worst for you. If two burgers, two fries, and two sodas only cost $7.99, something is clearly wrong with that food. Maintaining a healthy diet starts in the grocery store, and people have to always be mindful of what they eat. Here are some dietary tips:

• Avoid sugary juices and soft drinks
• Make fiber a part of your daily diet
• Make fruits and vegetables a priority
• Avoid packaged foods (which are filled with trans fats, saturated fats, chemical preservatives, and salt)
• Avoid refined carbohydrates and sugars
• Focus on healthy fats and nutrient-dense proteins

Pairing Your Healthy Diet With Exercise

Focusing on healthier foods is a big step in the right direction, but exercise goes hand in hand with diet if you want to be a healthier person. The World Health Organization (WHO) claimed that inactivity is the leading cause of death globally, followed by high blood pressure, high blood sugar, and tobacco use. Inactivity increases the risk of death more than obesity, hypertension, smoking, and high cholesterol. Studies have found that 20-25 minutes of moderately intense physical activity per day increases blood flow, contributes to muscle toning, and reduces the risk of cardiovascular disease. 20-25 minutes of exercise per day amounts to 150 minutes per week. That is not a huge commitment!

When you eat the right foods and exercise regularly, you’ll find that there are no more cravings or feelings of fatigue. You’ll start losing weight and living life with renewed vitality. Exercise and diet can be thought of as alternative medicine that helps build a healthier planet for years to come.

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There are foods that support gut health and there are foods that create gastrointestinal problems. The foods that support gut health contain microbes that feed beneficial bacteria in the gut. Foods that are unhealthy upset the gut microbiome, tipping the scales in the favor of unhealthy gut bacteria. This article intends to inform you about the foods that ruin your gut health.

Firstly, we must establish that each person reacts differently to different foods. Each person’s gut health also depends on diet, food sensitivities, allergies, and lifestyle choices. Someone with food sensitivities may suffer from gut health issues when he/she eats a food that promotes the growth of beneficial gut bacteria.

What Is The Significance Of Gut Bacteria?

The human gut contains over 100 trillion bacteria, known as gut flora. Some of these bacterial species that inhabit the gut are friendly, while others are not. Friendly gut bacteria destroy harmful bacteria and microorganisms, and they are necessary for digestion. They also produce vitamin K, short-chain fatty acids, and folate. Harmful gut bacteria increase the risk of insulin resistance, obesity, weight gain, inflammatory bowel disease (IBD), chronic inflammation, and colorectal cancer. This is why it is important to have more good than bad bacteria present in the gut at all times. Below, you’ll find numerous foods that harm gut bacteria. 

Diet Soda

A lot of people drink diet soda because it is free of calories and sugar. It was originally marketed as a healthier alternative to regular soda, but this is not the case. Diet soda contains artificial sweeteners, which upset microbes in the gut. A small study in Israel examined the effects of aspartame, sucralose, and saccharine on the gut. Results indicated that they altered gut bacteria and increased glucose intolerance, which increases a person’s risk of type 2 diabetes.

Alcohol

Drinking alcohol in excess has many adverse effects on the body, one major one being that it creates inflammation and an imbalance of gut flora. Excessive alcohol consumption can increase the risk of bacterial overgrowth, which leads to acid reflux and poor digestion. Drinking a glass of red wine every now and again isn’t harmful, but pounding sugary margaritas and beers can harm gut-friendly bacteria.

Dairy Products

Roughly 65% of the world’s population has problems digesting lactose, which is the primary sugar in dairy products. Diarrhea, bloating, and gas are the three common symptoms of lactose intolerance. If you experience any of these symptoms after consuming dairy products, please consider cutting back on dairy. However, cultured products like kefir contain beneficial probiotics that are much easier on the digestive system; and they promote the growth of beneficial gut bacteria.

Soy

Besides the fact that soy is one of the most genetically modified foods on the planet, soy is a lectin-rich legume that can be difficult to digest. A common reaction to soy consumption is bloating or abdominal pain. Some people can handle small amounts of fermented soy, like natto or tempeh, because they are easier to digest.

Processed Foods

Chips, cookies, pretzels, toaster pastries, and almost every other packaged food item is loaded with preservatives and additives that harm gut flora. These foods don’t contain gut-friendly fiber, and the refined sugars and carbs only lead to the growth of unhealthy gut bacteria. Skip the snack aisle and focus on freshness for a healthier gut.

Fried Foods

Simply put, fried foods are very difficult for the body to digest. The oils that are used for frying typically contain high amounts of saturated and trans fats, both of which irritate the stomach, causing bloating, gas, or diarrhea. In addition to increasing the risk of liver disease, fried foods also promote the growth of harmful bacteria in the gut.

Sugar

Sugar is the evil ingredient that people keep coming back for. It is extremely addictive and very harmful to your gut health. Various animal studies found that sugar slows the production of proteins that keep gut flora balanced.

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When it comes to reducing inflammation in the body, focusing on the foods you eat is paramount. So many foods that people eat on a regular basis steadily increase the risk of living with chronic inflammation. People eat these foods without realizing the damaging effects they have on their bodies. There is a positive side, though, and that there are foods that work to reduce inflammation.

Is Inflammation Bad or Good?

Inflammation is the immune system’s natural response upon recognizing foreign invaders (microbes, pollen, or chemicals) in the body. This is the body’s way of protecting you from organisms that may threaten your health. However, inflammation can persist when there are no foreign invaders in the body. The very mechanism that protected you is now plaguing the body. Chronic inflammation has been linked to arthritis, Alzheimer’s disease, depression, diabetes, cancer, and heart disease.

While overlooked by many, the grocery store should be the first place you visit to naturally combat inflammation. A lot of studies have been conducted on the anti-inflammatory properties in various fruits, vegetables, and herbs. Including the right anti-inflammatory foods and excluding the inflammation-causing foods from your diet may be the exact remedy you need.

Anti-Inflammatory Cheat Sheet

• Focus on healthy fats (coconut oil, olive oil, avocados, nuts, & seeds)
• Eat organic (non-GMO) as much as you can
• If you are using protein powders, make sure to use plant-based, hypoallergenic powders (peas, rice, chia, and hemp are great options)
• 75% of your plate should be comprised of plant-based foods and the remaining 25% should include healthy fats and protein.
• Try to avoid starchy vegetables
• Look for high-fiber foods and low-glycemic carbs

Anti-Inflammatory Diet

In order to reduce inflammation, it is beneficial to follow a diet that is high in fruits, vegetables, nuts, seeds, healthy oils, and wild-caught fish, if you must indulge in protein sources that are not plant-based. People who maintain diets like the Mediterranean diet, which is rich in all of the aforementioned foods, have been known to have lower rates of heart disease and diabetes, and they live longer than people who eat the Standard American Diet. This is attributed to the high amount of antioxidants, polyphenols, and other protective compounds found in the anti-inflammatory foods.

Balancing Your Omegas

There are omega-3 and omega-6 fatty acids, both of which must belong to the anti-inflammatory diet. A lot of people eat too many omega-6 fatty acids, which can contribute to chronic inflammation. They are in foods like corn-fed beef, butter, and soy products, but better sources include dark leafy greens, flaxseeds, avocados, and wild caught fish. Omega-6s supply the body with messengers that are involved with inflammatory responses, while omega-3s trigger anti-inflammatory molecules. You can find omega-3s in foods like avocados, berries, leafy greens, chia seeds, walnuts, and almonds. It is beneficial to eat more omega-3s to avoid inflammation-related illnesses.

We hope this information helps you in your efforts to decrease inflammation in the body. Let us know if you have any questions in the comments below.

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After working hard, eating right, and cutting back on things you used to eat in excess, your reward should be that your weight continues to fall off, right? Unfortunately, this is not always the case. You may experience successful weight loss after switching to a healthier lifestyle, but the scale may not budge after a while. This is what is known as a weight loss plateau.

Some people may be at a healthy weight and they are struggling to get rid of an extra stubborn five or ten pounds, while others need to lose more weight and cannot seem to do so. This is no reason to get discouraged! It can be frustrating, but know that it is still possible for you to push through and release that weight.

What Causes A Weight Loss Plateau?

In the initial stages of your weight loss journey, pounds can fall off quickly. Because most people cut calories, the body releases its glycogen stores for energy. Glycogen is a type of carbohydrate found in muscles and the liver. As the body burns glycogen for energy, water is released and weight loss can happen. At a certain point, however, you begin losing muscle and fat. Muscles work to keep your resting metabolic rate up; therefore, losing muscle can slow your metabolism and cause you to burn fewer calories. In order to lose more weight and push past the plateau, we recommend following the tips below.

Dine Out Less Often

It isn’t impossible to dine out at a healthy establishment, which serves correct portion sizes. Those restaurants are not everywhere, though. Most restaurants serve high-calorie meals that exceed healthy portion sizes. Additionally, you don’t know how all the food is prepared. Excess fats and carbs can sneak their way into your food. Try to eat out less and meal prep healthy portions to see if your weight starts heading down.

Rotate Your Workout Routine

If you have been doing the same elliptical or treadmill workout, you need to change it up and do other exercises. You body will become used to your routine and your workout will become less effective. A great way to aid body fat loss is to get outside of your fitness comfort zone. Try high-intensity interval training, which has been proven to burn body fat effectively. At the same time, this training helps to build muscle, and that helps to increase your resting metabolic rate to burn more calories.

Manage Your Stress

Excess stress hormones in the body can put a stop to your weight loss. Cortisol, a.k.a the stress hormone, can increase belly fat storage and can cause you to crave unhealthy foods. The effects of stress hormones also seem to be stronger in women. According to an eight-week study with overweight women, those who took part in muscle relaxation and deep breathing lost more weight (9.7 lbs) than those who did not attempt to relieve stress.

Focus On Quality

In order to break through your weight loss plateau, you have to focus on more than your caloric intake. You have to focus on where you are obtaining your nutrients and your calories. Processed foods, refined sugars, and refined carbs need to go. Quality foods like vegetables, legumes, high-fiber fruits, lean proteins, and nuts & seeds need to take center stage in your diet. These foods contain essential nutrients and contain fewer calories than processed foods.

It is possible to push past your weight loss plateau if you have a plan in place. In addition to the above tips, focus on getting sufficient sleep, avoiding alcohol, and flushing the body with healthy fluids.

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There is more to keeping your teeth healthy than just brushing and flossing every day. When it comes to taking care of those pearly whites, watching what you eat is essential. Tooth decay and gum diseases can take a long time to develop, and as such, they can go unnoticed before we realize that there is a problem. This is why knowing which foods benefit and harm our teeth can help us prevent a lot of pain, and expensive visits to the dentist.

The Best

Apples

It is for various reasons that apples are on this list. The action of eating an apple produces enough saliva in your mouth to rinse away bacteria and food particles. Its fibrous texture can also stimulate the gums, while the fiber it contains can help remove traces of stains and plaque on your teeth.

Celery

Along with other crunchy veggies, such as carrots, celery can protect your teeth in two ways. The extra chewing that celery demands produces plenty of saliva, which neutralizes the bacteria that cause cavities. Additionally, its texture makes it naturally abrasive, meaning it gently scrubs and cleans other food particles off your teeth.

Leafy Greens

The reason why leafy greens, like kale and spinach, can promote healthier teeth is because they are high in calcium, which builds your teeth’s enamel. They are also rich in folate, which can be particularly beneficial for pregnant women, given that it can treat periodontal disease.

Strawberries

These berries contain malic acid, which helps to soften and dissolve stains on your teeth. They are also brimming with vitamin C, an antioxidant that is necessary for the production of collagen, a key protein that maintains strength of your gums.

The Worst

Chewy Candy

The stickier the candy, the worse it tends to be for your teeth. Candies like taffy or caramels stick to (and between) teeth for a long time, allowing bacteria in the mouth to leisurely feast on the remaining sugar. As a result, bacteria burns sugar to create acid, which dissolves the protective layer of tooth enamel, and causes cavities.

Pickles

As tasty as they may be for many people, pickles contain vinegar, which is highly acidic. This can demineralize your teeth, causing erosion and long-term damage.

Dried Fruits

Although they are still better than processed fruit snacks, and are used by many as a complement to their diet, dried fruits are still very sticky and high in sugar. They are like chewy candy, adhering to the teeth, and promoting dental erosion. If you eat dried fruit, strive to only purchase unsulfured varieties that don’t contain added sugars or other preservatives.

Crackers

Along with starchy foods, the refined carbs found in saltines and other types of crackers convert to sugar in the mouth very quickly, providing food for cavity-forming bacteria. Crackers also become mushy when chewed, turning into a paste-like substance that builds up in your molars.

Citrus Fruits and Juices (in excess)

Citrus fruits are beneficial in many ways. They are rich in vitamins and nutrients that are essential for the body. However, consuming sugary fruit juices (particularly grapefruit and lemonade) in excess can erode tooth enamel over time due to the high sugar and acid content.

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