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Not Losing Weight on a Vegan Diet?Here’s how you do it less than a week!

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Not losing weight on a vegan diet is a mystery that needs to resolve. This scenario can be a sign that there is something wrong with your diet. Losing weight is a challenging habit, mostly when you are used to eating animal products.

Not losing weight on a vegan diet simply has to adjust the ingredients of each meal. A vegan diet needs a different approach, and this diet does not need to be pure vegetables. There are reasons behind the mystery, but there are always ways to figure it out.

I tried several vegan diets. But my first try is memorable because I do not know what a vegan diet truly is. Well, there are foods and habits that you should avoid if you want to gain the benefits of going vegan, and lose weight,

In a vegan diet, you cannot associate it with being lean. According to a study, there is a common probable cause of cutting out animal products to lose weight. And perhaps this is one reason why not losing weight on a vegan diet happened most of the time.

What are vegan diets?

Vegan diets can be prepared and eaten in many forms. I tried most of the vegan diets, but the following are my favorites.

A vegan diet based on a wide variety of whole plant foods is what a whole-food vegan diet is about. It includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

Not-Losing-Weight-on-a-Vegan-Diet-3003Most of the time, I tend to eat raw fruits, vegetables, nuts, seeds, and plant foods. It is not literally raw, but it only cooked lower of the ideal cooking temperature, 118°F (48°C). This vegan diet is called a raw-food vegan diet.

Now you will realize that there are plants that contain a high level of fats. Some of these plant foods are nuts and avocado. Of course, you will have to set away these foods to your diet, and if you do this vegan diet, you probably are preparing and taking a fruitarian diet.

A vegan diet can provide you high-carb foods in the form of potatoes, rice, and corn. These foods contain starch. You can eat this vegan diet instead of having fruits in your meal diet.

I also tried eating before 6 PM. My usual foods are low-fat but high carb since I need energy for my daily activities. But after 6 PM, I limit my foods for easy consumption only.

So a vegan diet is not all about vegetables and fruits. You can add some exciting foods like nuts, cheese, and other foods with low-fat, of course.

Why are you not losing weight on a vegan diet?

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For me, not losing weight on a vegan diet depends on the habit of eating obviously. But do not blame only yourself. Maybe other factors need to consider why not losing weight on a vegan diet is happening.

Make sure food portions are enough when serving.

Sometimes when you eat, you need the right portion. Food serving depends on your age, sex, height, body weight, and physical activities. If you are not eating the right amount of food or you exceeded from calorie intake of your body, there is a higher chance of not losing weight on a vegan diet.

Eat an adequate amount of protein.

To maintain muscle mass in our body, we need an adequate amount of protein. Losing weight does not mean that you need to lose your muscle mass as well. If you think you are dropping muscle mass because of your vegan diet, you should think twice and look for alternative forms of a vegan diet with high protein and carbs and less fat. Additional consumption of nuts will increase the protein amount in your body.

Eating on time is essential.

Not-Losing-Weight-on-a-Vegan-Diet-04The amount and quality of foods are not only an important thing when you are on a diet. When I was on a vegan diet or any diet that I was taking, I made sure that I was eating at the right time. Meals during breakfast and lunch give me the fuel for my daily activities. With a vegan diet, it should be proportionate, and the right timing is what I need.

What Foods to Eat to Lose Weight While on a Vegan Diet?

Some foods can help you lose weight while on a vegan diet. Vegetables have minerals and vitamins that can give calories and high in fiber. You can get these from a variety of vegetables and fruits.

Grain Bowl

To make it simple, try using brown rice, quinoa, or whole grains for extra fiber. Then add some beans and mix of vegetables sauteed or roasted. You can add red tomatoes for additional lycopene, which is good for the heart. Some berries can be an excellent choice to boost brain functions and sweet potatoes for vitamin A.

Omega 3 Fatty Acids

Okay, let us move to another level of fat source food. If you think you miss omega-3 fatty acids, you will need some food with healthy fats. Foods you can add to your vegan diet are flaxseed, walnuts, canola oil, and soy. Soymilk is good for breakfast because of the fortified DHA.

The combination of fortified products like milk and yogurt and the omega-3 fatty acids, which can be found in fish like salmon and sardines, can give you energy. Its effects can be seen in your skin and muscle mass.

Iron-Source Foods

t154rsdzrd312Enough iron in our body gives us adequate energy to perform daily activities. In a vegan diet, legumes and leafy greens are excellent sources of iron. Of course, you cannot add animal and by-products to your vegan diet.

But the problem with this, protein-based foods have slow absorption compared to animal proteins. For easy absorption, you need to take vitamin C. Foods rich in vitamin C helps to boost absorption and calcium-rich foods. These can inhibit iron absorption. I tried this combination, and I have seen a good result, such as increasing metabolism.

Sharing My Thoughts

For a year now of taking a vegan diet, I make sure to include vitamins and minerals to my diet meal plan. Since a vegan diet includes high carbs and low fat, protein foods should not be missed. Aside from protein, fortified foods are essential for energy and aids brain function. Supplements also help my body to maintain fit and healthy.

Plant Based Diets: The Very Extra Ordinary Meal Plan

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Plant-based diets encourage many people to shift from eating meat for nutrients such as protein into plant-based sources. Most of us believe that being vegetarian is a boring idea, but well, there are ways to enjoy it.

Plant-based diets can be enjoyed because there are many types of it that you can enjoy. There are no restrictions that other diet plans have. All you have to do is enjoy the plant-based diets.

Now, the million-dollar question is, how do you enjoy plant-based diets? Here are some ways on how you can enjoy this kind of diet.

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Kinds of Vegetarian

But, first, know what kind of vegetarian you are if you want to start your next day with this healthy meal plan. To identify the types of being a vegetarian it depends on what foods you choose to eat. Suppose you eat more meat, fish, or both. You should also know if you are eating lots of eggs and dairy. These are essential pointers so you would know that vegans do not eat these kinds of foods. They are avoiding and limiting their consumption of animal products and any food which has by-products of animal products.

Plant-Based-Diets-003Lacto Vegetarian

When you are a Lacto vegetarian, you are not eating red or white meat. But you are eating by-products of animals like cheese, milk, and yogurt. Of course, in moderation, so it will not affect the proportions with other plants, you will eat.

Ovo Vegetarian

Being an ovo vegetarian means you are eating eggs but not meat, fish, or any dairy products. It is as simple as saying you can egg with your plant-based diets.

Ovo – Lacto Vegetarian

This is a combination of eating eggs, yogurt, cheese, and other dairy products. But still no meat in your plant-based diets. Well, if you see this kind of meal plate, then probably the person is an ovo-Lacto vegetarian.

Pescetarian

Plant-Based-Diets-004Also known as pescatarian or a person who loves to eat plant-based diets but with fish and seafood. The only restrictions are the eating of meat and fowl. So we can say that if you are having this kind of diet, you are a semi-vegetarian. Well, at least you love eating plant-based diets.

Pollotarian

When you are pollotarian, you are consuming poultry and fowl. This type of vegetarian restricts meat, fish, and seafood.

Flexitarian

When you eat a little amount of everything like meat, fish, seafood, and products from animals, this also includes consuming poultry. Maybe we cannot suggest that this can be called vegetarian, but with less meat to your diet, it means you are most likely a vegetarian.

How to Make an Exciting Plant-Based Diets

Choice 1: Adding Tofu

tofuaddedIf you want to add a good source of protein, zinc, and iron, then adding tofu is a healthy option. It has low cholesterol and yet can give you a good source of omega 3 fatty acids. It also has calcium, which you can get from milk or dairy products. Firm tofu should provide you with satisfaction in your plant-based diets. Why? Because you can enjoy it even when you saute or grill it.

Choice 2: Trying Legumes

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Legumes are a good source of protein and soluble fiber. Maybe you are wondering why protein? Protein gives us the energy for our daily tasks, so adding some legumes like beans are the right choice. But when you want to have an excellent protein source, you can add lentils. It also has twice iron nutrients compared to others. Aside from that, lentils have higher B vitamins and folate, which is suitable, especially for women. Having these in your plant-based diets can resolve any deficient of B vitamins and protein in your body.

Choice 3:  Exciting Nuts

nuts4041When you are not a fan of legumes and tofu, why not give a try for nuts? Adding some nuts in your plant-based diets can be exciting. Some nuts you can add are walnuts, peanuts, almonds, cashews, pecans, and macadamias. But make sure you will add just the right amount. Half a cup is the daily serving for nuts. More than that can alter the benefits it provides to your body. Nuts, if overeaten, give you additional weight, causing bloat. But you can burn all the calories from eating nuts by doing some exercise. Different nuts can offer you extra nutrients, but all of them carry a whole package of calories that your body can use if you consume the right amount.

Choice 4: Loving the Whole Grains

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Grains can be in many forms like cereals, but make sure that you are choosing whole-grain cereals. Whole grains are better than other regular grains because it gives B12 vitamins that you can get from eggs and other dairy products as well. Other than that, whole grains can provide you with zinc, insoluble fiber, and fights off cholesterol in your body. It also reduces your chance of getting colon cancer and other digestive problems.

Choice 5: Tossing some Dried Fruits

dryfruits023Dried fruits can be a good twist for your plant-based diets. You want to know why? Well, because it can give you iron and protein in exciting ways like adding some nuts. Some dried fruits you can have are apricots, raisins, prunes, mangoes, pineapples, and berries. Aside from iron and protein, it has a wide array of minerals and vitamins. You will be surprised that even kids will like eating plant-based diets.

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Indeed, plant-based diets have clear benefits, and one of the best reasons is lowering the level of blood cholesterol, which is a factor of coronary artery diseases. It can also reduce the risk of type 2 diabetes and gallstones.

According to a study, those who have plant-based diets for a long time have less chance of getting cancers. The nutrients like vitamins and fiber help our body to have a robust immune system and proper functioning of the digestive system.

Though there are different types of vegetarianism, it always leads to a single objective. To get the proper nutrients without eating meat and by-products of animals. And you can tell yourself that eating plant-based diets is not bad at all.

Filling Foods for a Healthy Tummy and Cravings Satisfaction

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Filling foods are not exactly the food that will make you feel full and stuffed. Sometimes you need some food that can give you satisfaction and make you feel complete with just a few bites.

Filling foods can be in many forms, but the number of your intakes is the most important. The foods that can easily fill you up and feel satiety are fiber and protein. Therefore, it should be in your diet plan so you can avoid getting full without satisfaction.

When most people are eating, satisfaction is important, and you list all the healthy meals that you enjoy eating. Knowing what gives you nutrients is crucial, so you know the right meal to include in your diet. Disregard the sugar because it contributes to gaining weight.

Based on the report, some researchers found out that rice and other baked are delicious but consumption of these reduce and slows losing weight. Especially if a bowl was consumed for dinner, the chance suggests overweight.

Meanwhile, in a study over a decade from a university, some foods rich in fiber, water, and protein are the selection of what you should intake. Sometimes, simple meals can be eaten to give you a higher level of fulfillment because of its calorie content. And these simple foods can be eaten with less effort.

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Yes, protein is what your body needs to feel filled longer than eating carbohydrates and fat. You can get this nutrient from fruits, vegetables, beans, and whole grains. Proteins are essential in your diet, according to a study. You cannot deny this nutrient will help you feel full and satisfied.

Top Filling Foods for your Diet

Beans

Filling Foods beans-0213215Beans are common in different dishes like salads and noodles. So why beans? Well, it simply contains protein and fiber. You can add it to your soup and pasta dish as well if you want foods in your meal.

Broccoli

Broccoli and other cruciferous vegetables are considered to give you a few calories. But do not set this aside because of this reason because you can still add this in your meal so you can get the detoxification properties. Your body needs detoxification to increase the absorption of nutrients. Aside from broccoli, you can also consider cauliflower as a substitute.

Tuna

If you want to lose weight, try to include fish in your meal. If no fresh tuna is available, you can grab a canned tuna. As long as you cook and place it under heat, it can give you protein, healthy fat and calories. These nutrients provide you with satiety with fats that are good to your heart and brain.

Chia Seeds and Yogurt

If you want a twist with your favorite smoothie and yogurt, you can add Chia seeds to it. Given that yogurt, especially Greek yogurt then you can add chia seeds to slow the digestion of protein and fiber. Therefore, you can have a more prolonged feeling of satiety, and you can avoid eating in small amounts every now and then.

Chicken and Eggs

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Forget the red meats and choose egg and white meat such as chicken. Lean proteins can aid in fulfilling your satisfaction and trigger the hormones that control hunger. Aside from protein, chicken meat has a thermal effect. So whatever calories you intake before the chicken, it can be converted into energy that your body needs.

Aside from chicken, you can add some boiled eggs in your salad. Eggs are a great source of protein and healthy fat. Then drizzle it with olive oil for satisfying snacks.

Oatmeal

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Do you say food but non-gluten? Well, oatmeal is best for you or you can eat wheat bread. But I would rather choose oatmeal for a more satiating effect compared to others.

It is one of the most nutritious meals that you should eat if you want to have soluble fiber. Soluble fiber like to be found in oatmeal can give you slow digestion fiber, which will keep you fuller for longer times and prevent over-eating. Also, it improves your health, such as blood cholesterol and heart health. Make sure to eat oatmeals every morning to fill your stomach the fiber it needs for a day.

Nuts

It has been considered that eating nuts is an excellent way to give the body calories that you need for the day. Nuts and its processed form, the butter, are good sources of protein and fiber. It is enjoyable because of the texture and creaminess that satisfy your cravings. Aside from bread and other famous peanut butter desserts, you can add some of it to your oatmeal. You will be surprised by the fulfilling taste it can give to you.

Potatoes

Yes, potato is a filling food you can have. So when you are at a restaurant, avoid eating potatoes as appetizers. It can give you satiety, so you will be limited by it if and can prevent your satisfaction. But if you are on a strict diet, you can add potatoes with your meal. Adding some cheese, butter, and bacon bits, it can give you satisfaction, and your stomach is filled.

Cheese

Cheese-2011151If you have peanut butter, do not forget to add some cheese. Some of the cheese that can fill your stomach quickly is cottage cheese or ricotta. Make sure the cheese you will add contains less fat and high in protein. Avoid cream cheese or bagel because it has less protein and is high in fat. For your snack, ate this with fewer carbs and for breakfast, you need this as a source of sodium.

Our Insights

Indeed, filling food is essential as you watch your diet to avoid unhealthy food that has no direct effect on your health. Managing your wellness and nutrition has a long-term effect on your health. Some diets may lead to a deficiency in some nutrients, causing some serious health issues. So stick with a diet including fruit which helps your appetite and benefits you such as avocado or apple. These fruits have a sweet flavor.

So it is better to know the kind each meal daily. This, it can monitor your health over time.

Vegan Diet Tips – 8 Ways to More Appealing Healthy Meals

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Vegan diet tips were the start of new beginnings when you opt-in eating meant in any form. It is essential, especially when you are very conscious of your health, and you want to try new things that can give you an incredible feeling.

Vegan diet tips need the determination to start, especially when you love eating meat rather than vegetables. But when you say a vegan diet, what is the first thing that came to your mind?

Maybe it means that you should start eating green and those foods rich in fiber. There are also healthy foods that are high in protein, so you will not worry about food rich in protein.

So who are the people interested in vegan diet tips? We have identified that people who are trying to lose weight, lower blood sugar levels and bad cholesterol need to control what they are eating. For those who love to eat meat before, probably you should cut some portions to get the balanced diet you need. Try these vegan diet tips that will surely keep your body fit and healthy.

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Vegan Diet Tips

For first-timers…

Tip 1: Take it easy and do not drastically start your vegan meal.

Transition is essential when you are making your meal plan, especially when you are about to change into a no-meat meal plan. Being a vegetarian is a challenging lifestyle in our society, especially in some countries. For vegan diet tips, you should start with a couple of steps. Make sure you are not cutting your meat food 100%. Instead, start with little portions daily. Try replacing red meat into white meat. It can help change your taste when it comes to food.

Tip 2: Know the set of food you are going to eat since Day 1.

Vegan-Diet-Tips-8-Ways-to-More-04What is the food included in the menu? For a healthy start, you will need to add grains and beans. Preparing your stomach and your body for a vegan diet, you will need these foods. Why these foods? Because it can be a good source of fiber.

Tip 3: Begin with the dishes you love and know.

Preparing for food takes your knowledge about it, and it is good to know that you are familiar with it. We are suggesting this as one of the vegan diet tips that you should acquire, especially when you need new tricks as a new vegetarian. This tip will make your recipes meat and dairy-free.

Tip 4: Look for different recipes.

Also, do not stick with the recipes you already know. Discover more alternatives dishes that you can cook and look for ingredients that will perfectly fit your vegan diet. So why is it important to look for different recipes and convert them into a plant-based dish? Start looking at dishes and recipes from countries such as India, Egypt, and the Middle East since most of their cuisine is plant-based. You spice it up with some herbs so you can enjoy it and never get bothers.

Tip 5: Create some alternatives.

Some other ways to enjoy your vegan meals is to make some alternatives that can replace meat or poultry. You can try adding tofu or tempeh as alternatives for protein. It can create another recipe that you can enjoy without adding some meat. For other ingredients, you can use lentil or cashew and banana. Lentil can replicate the taste of bolognese, and the cashew and banana can give creaminess for yogurt.

Tip 6: Look for another dairy substitutes.

Too much dairy is one of the factors which contribute to weight gain. But when it comes to cheese, it is a different story. There are different kinds of cheese, so choose the one that is right for you. In a vegan diet, you can have alternatives like goat cheese. You can mix the cheese with almond and cashew. The creaminess of your vegan diet can be subtle, but you can get your daily recommended daily from these alternatives.

Tip 7: Shortcut for vegan meals.

When you have no lots of time to prepare your vegan meal, you can have some shortcuts. If you have limited resources, you can start making homemade ingredients and foods for your cooking. Especially when you are transitioning, and vegan cooking still feels like a whole lot new to you. There are different options to substitute products for your vegan meal and make sure you explore every choice you know you can have.

Tip 8: Create your own vegan meal.

Vegan-Diet-Tips-8-Ways-to-More-03You will probably wonder what kind of vegan meal you can have if you want to surprise your family without noticing that there is no meat in your dishes. Well, vegan meals are related somehow to Greek palate. However, your vegan preparation should have more kale salads and exotic nuts. It is one of the vegan diet tips, but you can always choose familiar and appeal to have a full array of conservative plates. When you say vegan meals, it does not mean that it will be less healthy, appealing, and does not evoke a sense of comfort.

Our Insights

When changing your meal from ordinary to vegan meals, you will be feeling a little less excited and interested. Why? Because hearing all about vegan meals will give you the impression of restricting yourself from eating meat, which provides you with protein. But our vegan diet tips include meat substitution that you will surely enjoy without hesitation.

Share your knowledge and interests when it comes to cooking and preparing vegan meals. You can invite your friends, relatives, and neighbors to work with you in the kitchen and make your favorite dish with a twist of vegan meals. This way, you will have some recipe testing, and you can add more toppings.

Remember that food is all about friends and families, which become sharing as one of the best ways to share the vegan lifestyle, especially to people you care about.

Diet Depending on Your Age? Here is the Extra Ordinary Guide for you!

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Diet depending on your age, is essential as any diet. As you can see, the food we are going to intake should match what our body needs. The nutrients we consume should be sufficient with what our bodies should have for the daily tasks.

Diet depending on your age, can start right away after you were born. An infant should already have the complete nutrients it needs to grow strong and healthy.  Priority nutrients that our body should consume are those excellent for our brains.

Forget the satisfying food instead look for healthy foods that can supply your body. For instance, you should focus on fiber, protein, and nutrient-rich foods. So let us start the diet when people are at their youngest age.

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What to Know on Diet Depending on your Age

Diet Plan for Infants

After six months since birth, an infant will need nutrients. Mother’s milk is not only the healthy food you can give. You can try several alternative kinds of milk for your baby. But still, mothers’ milk is the best for the immunity and protection of the baby. You cannot argue with that.

Since the food requirement of a baby is only in the form of liquid. Make sure that everything you will get besides an infant is clean and safe. Formulated milk is one of the options you can give to your baby. It should always be fresh.

For first time mothers, breastfeeding is not always convenient, especially when you are working full time. There are things to consider, such as the place and time for breastfeeding. Make sure that it is also a safe place to nurse. Do not be alarmed if the baby sometimes cries because, like mothers, they are also adjusting to nursing. Also, make sure that the mother is not taking any medications after pregnancy that will affect breastfeeding.

If this happened, you could resort to baby formula. It can be bought from convenience stores. Along with baby formula are bottles, nipples, collars, and sterilizers. Yes, the sterilizer is essential as you will be using baby formula. Sterilization of bottles can prevent foodborne illnesses.

But this is not advisable as long as breastfeeding can be done for the first six months of the baby.

Age 6 months to 2 years

Diet-Depending-on-Your-Age-02At this point, diet depending on your age is essential, and for babies between 6 months and two years, you can start feeding them some solid foods. The recommendations should be rice cereal mixed with milk or formula. It is the start of introducing solid food to babies.

Aside from rice cereal, you can use pureed fruits and vegetables. This time you can do this if you can see the baby has already adjusted with solid food.

When a baby becomes a toddler, the change of pace is fast-changing, so they need food rich in calories, proteins, healthy fats, and iron. Feeding them is not equivalent to the amount of food that grown-ups are eating. The stomachs of a baby and toddler are tiny, so a small amount when feeding them is necessary.

At this time, diet depending on your age is essential. Salts, sugar, and artificial sweeteners should be avoided in food preparation. Solid foods should be soft foods though you can see that they have teeth; they can only chew soft foods. Do not forget full-dairy products which help in the brain’s development. Specific amounts of healthy fat and cholesterol for optimal growth as well.

Children

If diet depending on your age is the basis for children, the foods you should serve them are rich in calories and protein. Protein is vital for children. It helps them build more muscle mass. So the diet should have fruits, vegetables, and whole grains. These are the healthy foods that should have a high amount on the menu.

Make sure you avoid foods that are high in sodium, sugar, artificial sweeteners, and saturated fat. It will disrupt the nutrients that your body needs. Sodas and other foods with artificial sweeteners should be replaced with healthy drinks. Processed foods have higher sodium, and you should stop eating it.

Teenagers

Diet-Depending-on-Your-Age-03For teenagers, diet depending on your age is more complicated. Teenagers will start to have their own food requirements. So how would you monitor the intake for teenagers?

Some of the characteristics of teenagers are active and sedentary. For active teenagers, they participate in sports, physical activities, and household chores, and the yard. On the other hand, inactive teens focus more on their studies, reading, playing instruments, and nowadays, teens spend more time on gadgets like cell phones and tablets.

The tricks to making teenagers eat healthy food can be done in many ways—store foods in the refrigerator where they can see it right away. Yogurt, low-fat dairy products, peanuts, almonds, and whole-grain crackers and bread can do a lot to a teen’s health. Prevent stocking foods that are high in artificial sweeteners like sodas, cookies, and cakes. Too much of this will end up damaging their health.

Encourage them to do some physical activities, so there will be limitations in gadgets. Free time will be spent on hiking, mountain biking, racing, and other outdoor fun activities. Who would not love to enjoy sunlight and fresh air outdoors?

Diet for Boy and Girl Teenagers

There are different diets for each teenager. For instance, a boy teenager will need lots of protein, calcium, and vitamin D. These nutrients will help them to have more muscle mass and healthy bones.

For girl teenagers, especially when having menstruation periods can be hard to handle. At this point, girls will need foods high in iron like red meats, fortified cereals, beans, and green leafy vegetables. A well-balanced diet is what most women need to maintain proper body weight mass index.

Well, everyone needs it; getting overweight is not healthy and can cause some illnesses. Regular exercises can help build strong bones, so better get moving. When you pass the limit of your weight, you should try a restricted diet.

Adults

Being an adult can be more challenging than being a teenager. At this point of age, eating healthy foods is a must, especially those high in calcium, protein, and iron. Changing eating habits for good is a necessary and healthy way to prevent further damage, such as being overweight, which can cause diseases or ailment over time.

But when you get older, certain foods need to be more nutritious, such as fruits and vegetables. They can give your body more fiber and antioxidants that can reduce your chances of developing cancer or other ailments. The diet depending on your age, affects when your body is needing different nutrients. Our body as well needs water for the digestive system and skin to be moisturized. Foods rich in calcium are also essential to keep your bones healthier. Such as low-fat dairy products, leafy greens, and canned fish can be a great source of calcium. Protein and vitamin B12 are nutrients that our body needs. Protein prevents the loss of muscle mass while vitamin B12 reduces red blood cells and increases brain and nervous system health.

Getting Pregnant

Getting Pregnant Diet01Women, when reached childbearing age, are important and will be needing proper dietary preparations. First, you should watch for your weight. Excess weight can cause some health concerns both to mother and child. Some nutrients that you should watch out are iron, calcium, and folic acid. These are essentials before and during pregnancy. Iron is crucial to maintain hemoglobin and calcium for healthy bones so that a woman can bear the child for the time needed. But the most important is to have folic acid in the body. It prevents neural tube defects.

Our Insights

Diet depending on your age is an essential requirement when you plan your menu. It is better to know that when you reach a certain age, your body requires different and specific nutrients.

Sugar Detox Diet: Your Free Ticket to a Healthier You

Sugar Detox Diet: Your Free Ticket to a Healthier You

The sugar detox diet has been the latest news, which you need to pay attention to if you want to cut down sugar in your body. As diabetes is one of the most common health problems nowadays, it is wise to know how to cut down sugar intake.

Sugar detox diet, aside from decreasing sugar level, it eliminates sugar from your diet. Yes, your so-called diet meal plan consists of sugar, which our body cannot digest properly. Consequently, it results in diabetes, overweight and other sugar-related diseases.

So how do you perform sugar detox diet the fastest way? There are many ways on how to sugar detox. There is a simple diet that can eliminate sugar in no time. But, there are different ways that you will need to count days to gain the result of the sugar detox diet.

The benefits of a sugar detox diet are promising. No one can deny that their health improved after they finished their sugar detox diet successfully.

The ‘Quickest’ Sugar Detox Diet

Do you want to prove that the sugar detox diet can happen as quickly as possible? Not only adults but children can also benefit during a sugar detox. And it is more important that children can control their sugar intake so the chances of having diabetes will be lessened.

We identified this sugar detox diet because of the difference being observed before and after the intake. According to the study, an individual who has undergone sugar detox has feeling better than before.

One way to cut down sugar in the diet is to choose the right fruits, vegetables and dairy to mix with your meal plan. Most of the time, we forget that all foods have natural sugars that we should consider when making a diet meal plan. Make sure that in your diet meal plan, you will avoid starchy vegetables like corn, potatoes and squash. You will need to add more protein and healthy fats.

Watch out for the calories and artificial sweeteners in your meal plan. Artificial sweeteners are one of the deadliest sins because it can be addictive. Also, when too many artificial sweeteners are consumed in our body, the tendency is to store more fat to increase energy storage. Therefore, you can be overweight when sugar and calories are combined.

Some Shortcuts in Detox

There is no shortcut in any form of the diet, but the secret is in the way you manage your eating lifestyle. Because one of the problems in the weight loss program is our cravings. Craving for food, especially sweets, is one of the factors why the sugar intake of many is beyond the regular daily intake.

Here are simple ways that you can do for your sugar detox diet.

avoid drinking soda.

Choose water and avoid drinking soda. Soda has been tagged as one of the beverages to have more sugar levels. Other than soda, iced tea has the same component of sugar. To flavor your water, you can add fresh fruit or cucumber sliced with mint to your glass.

If you want to secure your salad from additional sugar intake, you can roast your vegetables. The best examples are parsnips, carrots and tomatoes. These veggies can cut down on your sugar level.

Another alternative for your sweet snacks is popcorn with no sugar added or butter. It is perfect with smoothies, no added sugar.

For those who are going to have a sugar detox diet, you should look for spices that can add flavor to your food. Most people enjoy their food because of the flavor. The plain or natural flavor of food is dull in taste, so the tendency is to look for food that is sweet so you can enjoy eating. Some spices can be in the form of pumpkin powder or cinnamon. These can give a twist to your food without sugar flavor.

Another way to enjoy your sugar detox diet is to add some toppings of fruits like blueberries and strawberries. Berries are known to have vitamin C and natural sweeteners that can add excitement to your food.

Alternative for Sugar

 

Sugar is needed by our body to have energy, but there are different kinds of sugar. Some foods have a high content of sugar levels in your body. You cannot avoid this because almost all foods have sugar.

But there are the best natural sweeteners. Here is the list of best natural sweeteners.

Stevia for Beverages

Who would have thought that you can use stevia, a leafy herb from South Americans? The extract from stevia can be compared as much as 300 times sweeter than white sugar. But the components in stevia has no direct effect on blood sugar levels and consider as low glycemic. Also, it has lower calories. The dosage of stevia that you can mix with your beverages is 2-4 drops to have enough sweetness.

Honey

Honey

Honey is the most reliable natural sweetener. Though it is sweeter than sugar, the health benefits of using honey are amazing. You can have honey, which contains nutrients like enzymes, minerals and vitamins. Also, honey can have benefits in fighting allergens in your body, building up immunity in your system. So many opt to use honey as their alternative sweetener for white sugar.

Organic Molasses

If you are looking for an organic natural sweetener, then you have a good catch having the organic molasses as your sweetener. Where can you find molasses? You can find it in from sugar cane or beet; then, it undergoes the processing of extracting and blending of juices. When you use it, make sure you will add the right amount because it has a very distinct flavor to your food.

Maple Syrup

When there is honey, maple syrup always follows the list. Natural maple syrup comes from its tree sap, and the nutrients you can get from using it are manganese and zinc. It is useful in baking and additional flavor to food. Finding the purest form of maple syrup is different. So better make this syrup your least priority when finding an alternative for sweetener.

Coconut Sugar

Coconut Sugar

Other than white sugar, you can use coco palm, sap or crystal sugar. Compared to ordinary sugar, coconut sugar came from the sweet nectar of flower buds. The process of making coconut sugar involves drying and grounding of nectar into granules. Aside from sweetener, coconut sugar provides potassium, iron and vitamins. Though it tastes sweet, the glycemic index or sugar level is lower compared to white sugar and artificial sweeteners.

Our Sweet Thoughts

A sugar detox diet is a challenging part of a weight loss program. This diet is useful if you will also skip eating carbohydrates and foods with high glucose content. Make sure that if you are doing the sugar detox diet, you will use organic sweeteners as we have mentioned some of them.

Aside from getting back in shape, the health benefits of the sugar detox diet target those who want to maintain healthy blood sugar levels and lowers the glycemic index to prevent having diabetes and being overweight.

Soft Drinks – Watch Out ’cause Nothing is Good in It

Soft Drinks - Watch Out 'cause Nothing is Good in It

Soft drinks can be refreshing, yet it contains many unhealthy ingredients such as artificial sweetener and flavoring. You cannot categorize soft drinks as carbonated water or vice versa because soft drinks have no health effects on our bodies.

Soft drinks versus sparkling water, which is healthier? Though the two have the same carbon dioxide components, sparkling water is more robust than soft drinks.

Sparkling water has sodium and other minerals that are mixed together. It is infused with carbon dioxide under pressure. But there are flavored sparkling waters that are unhealthy because of artificial colors and additives. So make sure that your sparkling water has no flavor or added sugar. Artificial sweeteners or flavoring has many side effects.

Side Effects of Soft Drinks

Especially when you are drinking too many soft drinks in a day, you will notice the difference in your body.

Failure of the Kidneys to Function

According to studies, many are suffering because of kidney failure. For those with impending kidney-related problems, you can trigger it if you will drink soft drinks. Our kidneys have limited functions if there is a higher risk of health problems. So skipping drinking soda can prevent further issues over time.

Increase Blood Sugar Level

Because of the artificial sweeteners and flavors, soft drinks contain too much sugar that our body cannot able to process and use. The sugar that our body intakes transform into energy, which we can use for daily activities. Otherwise, soft drinks are a factor of developing Type 2 diabetes.

The artificial sweetener can also result in being overweight. It can happen at an early age, meaning when we are at the age of before becoming teenagers.

It is not a refreshing drink.

soda is not a refreshing drink.Yes, soft drinks can dehydrate you, not replenish what you have lost. When you are hydrated, it will be hard for your body to produce urine, which helps your body to eliminate waste. So if you feel like drinking water and re-hydrate yourself, you can look at water and other hydration drinks. But not soda.

Watch out for caramel flavor in soft drinks.

You should carefully check your soft drinks; make sure you do not see any caramel coloring. The color is a sign of chemical reactions to sugar with ammonia and sulfites if under high pressure and temperatures. These chemicals can result in getting cancer, which can destroy lung, liver and thyroid. Also, the caramel flavor can link to vascular diseases.

Too many calories can result in heart diseases.

In a bottle of soft drinks, it will be likely that sugar contents are 17 teaspoons, which is equivalent to 240 calories approximately. And this kind of calories cannot be burned by our body in an instant. So too many calories can make you overweight and will increase your heart diseases, especially to men.

Destroys dental enamel

Drinking Soda Can Destroys dental enamel.With a high amount of sugar, our dental enamel should be guarded once we enjoy drinking soft drinks. Aside from sugar, it has also a high level of acidity, which can tear away enamel. So, make sure that after drinking soda, if you cannot avoid, drink plenty of water or rinse some mouthwash to wash away the acid in your mouth.

It changes metabolism in no time.

Your metabolism can be changed by drinking soda. It can deplete the minerals and nutrient levels in our bodies. The most nutrient that it can take away is the calcium in your bones.

Regular drinking of soft drinks can change your metabolism in your body, which later on affects the burning of your calories and losing weight. So we suggest that you should limit the intake of soda to maintain your metabolism and the nutrients in your body.

The result of a change in metabolism is increasing your chance of getting heart disease. Studies are showing that individuals who consumed it daily can gain the risk of metabolic syndrome for heart diseases.

There is no truth that diet soft drinks will help you lose some weight.

The mentality of the word diet affects the food and drinks we are consuming nowadays. For instance, diet soft drinks can make you lose weight, but it contains more artificial sweeteners and coloring flavor, no sodas will make you lose some weight. With the artificial sweetener and taste, there is no way diet sodas can help you lose weight. On the contrary, you will have a higher risk of becoming obese and increase sugar levels.

Also, when you see the label ‘diet’ in soda, automatically, it contains mold inhibitors. These individual components are preservatives that can damage our cells. Because of this, it causes asthma and other allergic conditions.

Source of Some Other Carcinogen

Soda contains some properties that have adverse reactions when exposed to ascorbic acid or vitamin C. The potassium benzoate can be formed into a carcinogen when combined with vitamin C.

According to the study, the presence of benzene or the carcinogen from ascorbic acid and potassium benzoate is hazardous to our health. It is the beginning of the proliferation of cancer cells in our bodies.

Fatty Liver Disease due to Soft Drinks

Fatty Liver Disease due to Soft DrinksFatty liver diseases do not come from foods high in fats. In some cases, fatty liver can because of drinking sodas. The artificial sweeteners found in soft drinks are not ordinary fake sugar. When too much consumption of it, it can cause complications to your liver and kidney. Hence, drinking soda considers the cause of fatty liver disease.

Our Precautions

Indeed, soft drinks can be a source of several diseases and can trigger some symptoms of diabetes, heart and liver diseases. Also, it affects our kidney functions.

One of the reasons why soft drinks are bad for our health is because of the chemicals found, brominated vegetable oil, which considers as a flame retardant. It is according to studies conducted by many researchers.

If you also recall, soft drinks can trigger asthma. According to the study, high levels of it in our body tend to result in asthma. Now I am thinking if no soda in the market, are we getting all of these diseases? Or this is only a little factor of the significant cause of why many suffer because of poor eating lifestyle?

Vegan Diet – The Power of Vegetables for Longer Life

Vegan Diet - The Power of Vegetables for Longer Life

The vegan diet compares to other foods, can provide different effects. Some conditions give us optimal health, and there are times that it harms our body. Here we will discuss the good and bad effects of the vegan diet.

A vegan diet can cause adverse effects if we do not know when to eat and what to include. And if we maintain it properly, we certainly can expect good results from it. The fact is, there are more good effects on our bodies from the vegan diet than the harmful one if we do it correctly, of course.

Good effects of being a vegan diet or having a meal plan which consists of leafy vegetables and other vegetables can help us to become healthy and stay fit. So why choose a vegan diet than different meal plans?

The Power of Vegetables for Longer LifeWell, here are good reasons why eating vegetables is right for your health.

Good source of energy

Eating vegetables and fruits will provide you with good sources of energy. For instance, you should eat bananas, avocados, hummus and nuts. These are some of the foods that will increase your energy levels.

Normal Cholesterol

Naturally, vegetables lower cholesterol levels. And that is one of the reasons why many are taking a vegan diet. To make sure you focus on a vegan menu that will make your cholesterol to its average level, you should include nuts, lentils, beans and tofu. These are some examples of vegetables that you can add to your vegan meal plan.

Nourish your Skin

Since skin is visible, you may want to take a look if you have that glowing and healthy-looking skin? If you’re going to maintain and improve your skin, you can add some of these vegetables like carrots, tomatoes, blueberries and beans.

Resolve Digestion Problems

If you have a digestion problem, you may want to take a look at your eating lifestyle. Make sure you are eating healthy foods like vegetables to get the fiber that your body needs to improve your digestion.

Normal Flow of Blood

When you are a vegan diet, you will notice the difference in your heartbeat because vegetables normalize the flow of your blood pressure. Fruits, nuts and veggies are the right combinations if you want to lower blood pressure and maintain its usual level.

Lessen the Chance to have Diseases

There is no harm in loving meat, but for those who have a family history of diabetes and heart attack, you should consider eating vegetables. A vegan diet can help you lessen the chance of getting diseases like diabetes, sclerosis and cancer such as breast and colon.

Sufficient Amount of Vitamins and Minerals

Vegetables contain minerals and vitamins aside from fiber. A vegan diet can give you enough sources of vitamins and minerals that your body needs to perform the daily functions as well as increasing your immune system.

Improve Moods

A vegan diet can improve your moods according to the study. Eating vegetables can help you reduce stress and anxiety. It will be a healthy option for you if you eat vegetables that can increase your mood states.

In Our Opinion

The Power of Vegetables for Longer Life

In this kind of diet, it also comes in negative sides. For instance, on many occasions, you will only find a few vegetables among choices of food. You even begin to be picky, and you will hardly find some people with the same eating habit like yours. These are only among the few adverse side effects of this diet.

But in most parts, the vegan diet brings us a healthier lifestyle and longer life.

Junk Food Diet Linked to Lower Sperm Counts and Infertility

https://www.shutterstock.com/image-photo/man-refuses-eat-junk-food-healthy-464990414

Junk food diet linked to lower sperm counts consider being dangerous. High-fat foods contribute to decreasing sperm counts for men. According to the study, the high-fat diet has only 25.6 million sperm count, which is lowered on the average counts.

Junk food diet linked to lower sperm counts should be avoided. Instead, choose fish, chicken, fruits, vegetables and other healthy foods for higher sperm count. You may need to avoid some junk foods like burgers, fries, pizza and high energy drinks.

Recently, this is one of the main problems of married couples. I have a friend, and they are trying to conceive for over a year after they got married. They consulted medical advice on what may cause the problem. According to them, their eating lifestyle affects both of their reproductive systems.

For an instant, in Western nations, sperm counts are seriously declining. Over the past few years, records show the decline of sperm counts reached 59% among men in North America, Europe, Australia and New Zealand. This is according to the study of the European Society of Human Reproduction and Embryology in Vienna.

In Western nations, the primary concern that affects the lower sperm count is because of poor diet quality.

To find out what really causes the decreasing sperm count of northern European men, researchers studied the eating pattern and menu.

One group of men started to eat a prudent pattern of eating. Meaning, it consists of lots of fish, chicken, vegetables, fruit and water. Then, it is followed by vegetables, soymilk and eggs. In addition to the meal plan, you can have cold-pressed meats, whole grains, mayonnaise, condiments and dairy products.

The other group takes the meal pattern called the “Western” diet. This diet includes red meat, high-fat foods, and chips. Men slow sperm count can link to some of the junk food diets, according to the study conducted.

Other Factors

Other than junk food diet linked to lower sperm counts, other factors can decrease sperm quantity. Aside from sperm count, these factors can lead to other health problems.

Drugs, Alcohol and Nicotine

If you take, even for a trial, some alcohol and do smoking, you may increase serious health problems. These include a decrease in sperm counts and also the quality.

There are active ingredients in drugs or marijuana, which interferes with the production of testosterone. The active ingredient is called opiates. It can disrupt testosterone production and decrease the quantity and quality of the sperm.

Researchers are also concerned with too much drinking of alcoholic beverages weekly. Drinkers of more than 14 bottles in a week can lower sperm count. Instead, the body produces testosterone production, and an increase in estrogen production occurred.

Smoking, first hand or second hand, has no beneficial effect on our health. Recently, according to study, men who smoke have a higher percentage of DNA fragmentation in their sperm samples than others.

Vitamin Deficiency

If you are aware of the junk food diet linked to lower sperm counts, then you should get an adequate amount of vitamin D to protect your sperm count. If you have vitamin D deficiency, you have to pay attention to that. Vitamin D is essential for fertility. It defines the sperm count and motility with healthy vitamin D levels.

Radiation and other Toxins Exposure

This claim affects the sperm count of men, and it was proven with a study a few years ago. The comparison made from men who kept their mobile phones in their front pocket, versus those who did not keep their phones in the front pocket. It shows that those who kept their phones in the front pocket has a higher number of sperm cells with DNA fragmentation or problem.

Another factor that affects sperm counts is exposure to toxins. For instance, exposure to pesticides may result in sperm concentration, motility and sperm quality.

Health Conditions

Almost 3 out of 4 men in the U.S. are overweight or obese, and 35 percent are obese. Low sperm count is associated with having more body fat and a higher body mass index. Obesity drives sperm production. It’s not easy to lose weight, but losing weight and reducing waist size will help increase his fertility.

Another one is the Type 2 diabetes, which is often caused by overweight or obesity, is also linked with lower testosterone levels and infertility. Losing weight and managing his diabetes can improve testosterone levels.

So how to keep sperm count high? Aside from supplements, there are natural ways to do it.

Keep in mind that a man’s testicles need to stay more relaxed than the rest of his body to produce sperm. Frequent use of the hot tub, Jacuzzi or sauna may cause lower sperm count. To stay it cooled, it is one of the reasons why they hang outside in the scrotum instead of being inside his body cavity.

More so, wearing boxers than tight briefs may have lower sperm count according to study. It found that men who wear boxer shorts have higher sperm counts than those who wear tight briefs. Boxer wearers indicate healthier environment for sperm.

If diagnosed with male factor infertility, there are treatments available. For instance, combined with IVF treatment allows his sperm to be injected into an egg and fertilize it. In this way, sperm quantity becomes less of an influence on your ability to pregnant. If you’re under 35 years old and you’ve been trying to conceive without success for a year, or under 38 years old and trying for 6 months, or 38 to 40 years old and working for 3 months, it may be time to see a reproductive endocrinologist.

Indeed, lifestyle is essential when you want to have a high sperm count and no DNA fragmentation. Junk food diet linked to lower sperm counts is for real. And our advice, crave for healthy foods and make a meal pattern that will help maintain normal count and best quality sperm.

What can we say?

It is essential to be aware that a junk food diet linked to lower sperm counts can be avoided though. Although there are times that it is tempting to eat these kinds of food, making it a pattern, meal daily is no longer healthy.

Mediterranean Diet Meal Plan: Healthy Food Recipes Ideas

Mediterranean-Diet-Meal-Plan

The Mediterranean diet meal plan is not your regular meal plan. For centuries, it was practiced and developed by many people to cut calories. And over time, it was developed into something more exciting and appreciable.

The Mediterranean diet meal plan is ideal if you are planning to eat less meat and more vegetables. This is consists of healthy foods that will benefit our heart.

We know that heart disease is one of the leading causes of death. With the Mediterranean diet recipe, it lowers our chance of getting it and reduces mortality from these health conditions. Other illnesses that it has prevented are the risk of getting cancers, Parkinson’s and Alzheimer’s.

Also, another benefit of it is getting away from symptoms of type 2 diabetes. This emerging health condition is alarming for most people around the world. For many, it is a silent killer disease, and you will surprise you are one of those with type 2 diabetes.

Type 2 diabetes and heart diseases are somehow related. And if not addressed properly, you will be shocked by the complications.

So how will you prevent these life-threatening health conditions?

The Mediterranean diet mainly contains fruits and vegetables that offer the calories you need for a day. It offers less meat but a good source of protein and healthy fats. So you do not need to worry about not getting enough of the necessary nutrients.

There are several ways how you can prepare it. You can try it eating as your breakfast, lunch and dinner. And don’t forget to make it as your snack too. Here are some recipes ideas.

Say Hello to Mediterranean Diet Meal Plan

There are various ways on how to take it daily. But my favorite is serving it with pancakes.

Here is how to prepare it:

Your ingredients are Greek yogurt, egg, whole wheat-based pancake mix and fat-free milk.

  1. Get a bowl and mix the 1 and a half cups of low-fat Greek yogurt, 1 large egg and 1 cup pancake mix.
  2. Then add a quarter of fat-free milk while mixing.
  3. Get a pan and make 5 servings of pancakes.

For the syrup, you can use 2 tablespoons of maple syrup or organic honey, a cup of fat-free milk with a cup of fresh strawberries.

Another option you can have if you want to enjoy the Mediterranean recipe, you can have 2 slices of whole grain bread with two tablespoons of nut butter and half sliced of banana. Make sure your nut butter has no added fats or oil. But you can also replace your nut butter with 2 eggs and your banana with 1/3 avocado, sliced.

If you are such in a hurry, you can do the latter option and start your day with a healthy Mediterranean diet for breakfast.

Make your Meal more Exciting

After a hearty breakfast, continue it to your lunch or dinner perhaps. Unlike breakfast, your Mediterranean recipe for lunch is more exciting. And of course, lots of ingredients.

How to prepare:

Get a bowl and combined the following ingredients:

7.5 ounces of canned chickpeas, boiled for 2 minutes, rinsed and drained well

2 teaspoons of olive oil

1 tablespoon of black olives, sliced

1 and ½ teaspoons of white vinegar

¼ teaspoon black pepper, ground

a quarter cup of white onions, chopped

¼ cup of green pepper, chopped

  1. Mix these ingredients well to make a salsa or sauce.
  2. Get romaine lettuce leaves.
  3. Chop some romaine leaves to make 2 cups.
  4. Then you can add the salsa to your romaine leaves.

Now, if you are a bread lover, we have something for you. In this Mediterranean recipe, you will need to have a breast part of chicken or turkey. Just make sure no skin included. Then, get 2 slices of whole wheat bread with half avocado, sliced already. Prepared the 5 artichokes and red pepper according to the spike of spicy flavor you want. After that, make side dishes from baby carrots and grapes for more exciting taste. Serve with your favorite wine.

Twist it with Greek Yogurt

But, if you want something else and craving for yogurt-based, we are handling to you this recipe. You can have this for dinner.

How to prepare: Get a mixing bowl and combined half cup of Greek yogurt with half sliced cucumber, half minced garlic glove, a pinch of salt and pepper. Then get a whole wheat bread or pita and spread the Greek yogurt paste. Add some side dishes of vegetables you desired.

Then you can use this as a dip with your favorite cook dish.

Making the Mediterranean Diet Meal Plan with Egg

If you are missing the egg, we have something special for you as well. Mediterranean diet with egg is one of my favorites. I cooked an egg with 2 cups of spinach and placed it over a bowl of red rice. I enjoy this with a pinch of salt and pepper. I also prep some salmon or tuna fish, boiled or in canned but preheated before mixing with my dinner. A simple yet easy way to suffice my cravings.

You can also prepare a creamy soup egg with tomato and roasted nuts or seeds. Add some herbs, spices and hummus for more fiber and other nutrients. Make sure you will not use leftovers for this instead follow and use vegan recipes.

Your Mediterranean Diet Smoothie

During the summer season, everybody is looking for refreshments. And one way to cool the temperature is to make a smoothie.

Our Mediterranean diet includes a smoothie, and you will satisfy with this one.

Your ingredients are fresh pineapple and oranges and Greek yogurt.

How to prepare: Get half fresh orange, squeezed, and 2 cups pineapple, sliced. In a blender, put the pineapples, 6 ounces of Greek yogurt and add fresh orange juice. Drop some ice cubes, as you desired of how cold your smoothie can be.

This smoothie is a good pair with pasta, beans and veggies on the side. Add a few chopped and cooked shrimp on top of it so you will have every reason for it. Drizzle some lemon to your pasta for aroma.

What can we say?

Indeed, the Mediterranean diet is one particular diet that we can have if going into a vegetarian lifestyle. As you have it already, you can have different choices of cooking. Especially your options for meals are less meat and more on vegetables and fruit. So I guess you can have it in a salad for dinners. Then your dessert varieties are more on fruits, less sugar and high in fiber. Try also to replace with potatoes your source of carbohydrates.

For many years I am doing it, I make my own recipes. I just mix and match the ingredients and enjoy all the healthy food in my diet. No questions asked, I look for healthy ingredients, substitutes on what is not available in the market and blend it according to my tastes. I pick a quick list of grilled or baked diets instead of processed seafood. This is because I can add extra flavors to it.

For a week, that is how I successfully manage my Mediterranean diet.

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