10 Tasty and Healthy Food Recipes- [to Enjoy Losing Weight]

by iGrapez | Blog

10 Tasty and Healthy Food Recipes to Lose Weight

What you eat plays a big role in determining how many pounds you lose or stop from being added. But that’s if you know what to eat and what not to eat. If you’re unsure of what fat-burning foods to prepare in your house, here are 10 tasty, healthy food recipes to try out. They do not only include at least one calorie burner food but are also easy to prepare, taking at most thirty minutes.

1. Almond Butter Toast and Banana

Bananas are one of the super foods that help burn fat by boosting the rate at which your body burns stored fat. Including them will help boost metabolism while
providing a healthy source of energy. The bread provides fiber and energy to keep you satiated but full of energy. Eaten as breakfast, this recipe is a great way
to aid weight loss. Almond butter contains proteins that prevent cravings and is also a source of healthy monounsaturated fats.

Recipe

2. Toast with Broccoli and Feta Omelet

It’s an easy-to-prepare breakfast that will keep you satiated yet full of energy for most of the day. The eggs provide you with muscle building amino acids
while the broccoli provides you with fiber to keep you feeling full and not giving into cravings. The toast gives you healthy amounts of carbs to keep you
active for the whole morning. On top of it all, the food is fully balanced with all the food types.

Recipe

3. Grilled Salmon with Pineapple Salsa

Salmon has been shown by research studies to be a weight-loss superfood. The fats it contains are monounsaturated and healthy. On top of it, it’s packed full of
Omega 3 fatty acids that cause fat cells to shrink for a leaner body. It makes a low-calorie meal that not only helps with weight loss but has many other benefits
for the health of your body. The pineapple is a great source of satiating fiber as well as several vitamins. With this, you’re bound to remain full for longer,
on a food that doesn’t contain many calories. You can eat it at any time of the day.

Recipe

4. Grilled Chicken and Summer Succotash

This easy to prepare food is among the best healthy food recipes you should have in your meals list. It helps your body to burn fat in many ways. Chicken is
rich in proteins to help you build muscle and prevent fat from being stored. It also helps to keep you feeling fuller for longer, so you don’t crave for unhealthy snacks full of calories. The corn in the summer succotash is a source of low-calorie carbs to keep you active while the lima beans serve to add to the proteins for a leaner body.

Recipe

5. Black Beans with Chicken Chilaquiles

This healthy food recipe is ideal for a tasty breakfast that’s not calorie-laden. Black beans contain proteins and fiber to stop sugar cravings while providing your
body with muscle building nutrients. The chicken makes not only for a mouth-watering meal but is also a great source of protein that makes you more full.
Consume it with adequate servings of vegetables, a fruit or two, and you have a breakfast that will keep you feeling full until lunch while.

Recipe

6. Avocado Cups

The oleic acid in the avocado suppresses your appetite and prevents you from snacking till the next meal hours later. The fats in avocado are healthy, too, and
won’t lead to weight problems. Eating this food when hunger bites keep you full for long enough to allow metabolism to burn fat; avocado is full of fiber and appetite suppressing oleic acid. It’s also low in calories.

Recipe

7. Toasted Hazelnut, Grapefruit, and Raw-Kale Salad

This healthy salad provides you with lots of fiber to help you feel fuller on less food, and remain so for many hours. As a result, you’re not likely to snack
before the main meals of the day. The ingredients are also superfoods that have been proven to aid weight loss by preventing snacking and boosting
metabolism. They make the body to turn to stored fat for energy. A study in 2006 found grapefruit to be effective in aiding weight loss when eaten on a regular
basis. The tasty salad can be eaten at any time and accompany any food.

Recipe

8. Red Lentil Hummus

Red lentils are rich in fiber and protein that helps to prevent fat from being deposited. They make a delicious hummus that will provide you with a low-calorie food and help fat to be burned in your body. For a tasty meal, combine the red lentil hummus with a generous serving of broccoli for an even more fiber-rich food to fill you on less. You can also enjoy it with toasted pita wedges. Ensure the pita wedges are wholegrain to reap maximum weight-loss benefits from
the extra fiber.

Recipe

9. Ham, Swiss Sandwich, and Sliced Pear

This is one of the best healthy food recipes you can include in your diet plan. It consists of swiss cheese, ham, yogurt sauce, pear, and bread. With all the
ingredients being packed full of fiber, it makes you spend most of the day feeling full and not giving in the temptations to snack on unhealthy carbs. The
result is that for all those hours, your body continually burns fat. Made daily, this tasty recipe will, in the long run, help your body to shed several pounds. The
best thing of all is that it combines the healthy benefits of many foods.

Recipe

10. Eggs Benedict, Smoked Salmon with Avocado Sauce

All the foods used in this recipe are weight-loss foods. They will not only taste delicious but will also help you lose the extra pounds in a way that not many
healthy food recipes would. The protein in the eggs Benedict help to boost metabolism and make your body leaner. Salmon is a healthy source of musclebuilding proteins. It also contains adequate amounts of Omega 3 fatty acids that help you lose weight by making fat cells to shrink. The fats in avocado and salmon are a good source of monounsaturated fat and, therefore, healthy to eat. Avocado is also a great source of fiber that makes you eat less and remain full for long enough until your next meal.

Recipe

With these great healthy food recipes, you will find that you easily check adding weight while dropping in pounds you had gained. Prepare these foods
regularly, and experience their weight-loss capabilities.

11 Reasons to Detox Your Body- [Detox for A Healthier You]

by iGrapez | Blog

11 Reasons to Detox Your Body

Detoxification is a common term these days. It refers to the body’s natural process of removing toxins in order to have a healthier body. There are different ways to detox the body. In fact, some methods allow you to do it easily at home. It can be as simple as exercising, downing fluids or eating fruits.

With the advantages that detox can bring, it’s good to do it at least once a year. But in case you have no idea of its advantages, here are 11 reasons to detox your body:

1. Lose Weight

There are a lot of fad diets people do in order to lose weight. But more often than not, they don’t work in the long run because of the strict discipline required, or
even not being able to understand how one’s body works. With detoxification, you are actually helping your body eliminate its poisons while losing weight because of its health benefits.

2. Enjoy Better Skin

Dull and dry skin is a problem for many people. Teenagers suffer from acne problem. This is where detoxification comes in. Some people recommend eating
organic and all-natural food for better skin or even fast for a whole day. However, this can be very difficult. Full-body detox can actually work as your whole package, an easy deal for better skin and complexion as you can enjoy the benefits of a healthy diet all in a few sessions. Additionally, hair and nails are all affected by toxicity in the body. They process important B vitamins and folic acid to grow strong, thick and resilient. By purging the toxins, you can enjoy thicker, silkier hair, younger-looking skin, and stronger nails.

3. Energy

Have you ever felt so lethargic after waking up? Well, you can blame it on the lifestyles. Society today has made it hard for the people to exercise or even take
time off just to relax! Toxins hence slowly build up and accumulate in the bodies. The market choices of food and drinks are also generally unhealthy if chosen
without thinking carefully. It’s no wonder the bodies lack energy and are tainted with fatigue most of the time. Thus, poor energy or lethargy can make it feel impossible to get anything done. If you are always waking up tired and unsure why you are out of energy, toxins indeed play a strong role. By eliminating the toxins, you can reclaim your energy. This means detoxification can definitely feel a boost of strength and overall energy in the long run.

4. Alcohol or Drug Addiction

For those who are actually dependent on these harmful substances, they can actually benefit by detoxifying. Detoxification is known to actually help stave off the addiction to alcohol or drugs. However, this should be supervised by a professional should it be carried out.

5. Organ Cleansing

The liver, intestines, and kidney are just some of the organs that require constant cleaning. These organs filter out the toxins found in alcohol, food, and other
substances and turn it into waste to be eliminated. However, not all the toxins are flushed out of the body, as some remain inside the body. Your internal organs
are very formidable tools for the body. But they are still susceptible to toxins. By using a detox program, you can cleanse and purify your internal organs, and
optimize the way that your body operates. Additionally, detoxification helps by making sure that those unwanted substances are also removed.

6. Feel Great

A healthy body makes you feel happy person. Detox can help you achieve it all! First of all, cleansing your body will boost the immune system, which means
falling sick less. Second, your body will absorb its much-needed nutrients, therefore giving you optimum health. Other people would definitely be able to notice
it. So nothing can effectively stop you from feeling good, absolutely nothing.

7. Boost Metabolism

The foods you eat matter! Food is the fuel that keeps your body and mind going strong. When paired with an exercise routine, you can regain your energy and
enable your body to utilize nutrients to function properly. By removing the toxic buildup and learning smarter strategies for eating and exercising, you can
eliminate the heaviness and kick your metabolism into high gear.

8. Reduce Risk of Serious Disease

When the body is tackling too many toxins, it has little time left to combat the disease. Most serious illnesses or diseases are a direct result of toxicity; hence
why smoking kills, the toxins are what kills you. By using a detox program, you can eliminate disease-causing toxins from your body.

9. Boost Immune System

Most people report a healthier immune system and getting sick less often after detoxing. That’s because the body can better fight illnesses when the immune system is not bogged down by toxins. Get rid of the toxins and you are essentially supercharging your immune system; which means you will get sicker far less often.

10. Eliminate Stress Elements

Stress emits a flight or fight hormone called cortisol. This hormone is greatly thought to speed up the aging process and contribute to a weakened immune
system. By detoxing, you can easily eradicate elements of this hormone.

11. Restore Sexual Potency

Sexual potency can wane over time. Most often the body is so inundated with toxins that it hampers vascular efficiency and testosterone or estrogen production.
Most people report a revived sex life after using a detox program for two weeks.

The fact of the matter is that over the course of your life, your body will become filled with toxins that hamper its efficiency. These toxins are found in the air
that we breathe, the beverages that we drink and the foods that we ingest, and sometimes even in various medications we have taken or even illnesses that we have recovered from (which can leave toxins behind). As time passes, the buildup of these toxins can greatly tax our physical and mental well-being.

Thus, the above are 11 reasons to detox your body which offer a lot of advantage to your overall health and also the overall mental health.

11 Best Healthy Soup Recipes- [To Help You Lose Weight]

by iGrapez | Blog

11 Best Healthy Soup Recipes To Lose Weight

You’ve heard of the many soup “diets” which promise to help you to lose weight quickly, and you’re intrigued. It sounds simple: drink ‘healthy soup recipes‘
for a few days and lose weight. People who are trying to lose weight are now more careful especially when it comes to the methods that they use to shed off that
excess weight. Gone were the days that men and women try to starve themselves to death so that they can drop a couple of pounds in a few days. They realized
that eating healthy meals and having a good lifestyle are the best techniques to achieve that body to-die-for. One solution for this is by taking cabbage soup to
lose weight.

The soup diets are simple, and they certainly can help you to lose weight. However, they’re not a miracle dieting solution. You can’t live on soup forever. They
help you to lose weight in two ways: they can kick-start your diet, and they can help you to get off a diet plateau.

Let’s start by looking at 11 best healthy soup recipes to lose weight which you can use.

1. Recipe for Cabbage Soup Diet

6 large green onions
2 green peppers
1 – 2 cans of diced tomatoes
A bunch of celery
1 to 2 cubes of bouillon
A package of Lipton onion soup mix
One cabbage head

Method

Now, first of all, you need to cut all the vegetables into smaller pieces and cover them with water. You may use a V-8 juice if you want.
After this boil the ingredients for 10 minutes.

Decrease the simmer & continue cooking till the time all the vegetables get tender.
Season the soup with salt, garlic powder, parsley, pepper, etc.

2. Potato and Leek Soup

Ingredients: 1 chopped leek, 5 diced potatoes, 500 ml vegetable stock, 1 tablespoon olive oil, 2 tablespoons chopped parsley.

Directions: Heat the olive oil in a saucepan and add leek. When it becomes slightly brown, add the potatoes and let it cook on low heat for half an hour. Stir
occasionally. Now add the vegetable stock and mix well. Simmer till it thickens. Cool the soup and blend it until smooth. Pour into bowls and enjoy this low-calorie
healthy soup!

3. Winter Melon Soup with Lotus Leaf

The winter melon is not only delicious and inexpensive but also highly recognized as a top weight controller. According to the traditional Chinese medicine, the
winter melon helps with the secretion of fluids in the stomach, which will reduce the intake of foods. Besides fresh lotus leaves, it can also be cooked together
with ginger slices.

4. Kelp and Bean Sprout Soup

Cooked with such ingredients as kelp, soybean sprouts, carrots and tomatoes, this soup is nutritious and filling. It is worth mentioning that the kelp maintains
the PH of the body more than seven if you have it when you are losing weight.

5. Turkey Taco Diet Soup

The base of this diet is taco seasoning mix. You can add half a pound of minced turkey or chicken if you wish. The main ingredients are three large tins of
kidney beans (drained and rinsed), two large tins of diced canned tomatoes (added as-is), and a diced onion. Add everything to a large pot with a cup of water,
and stir. Heat to boiling, then simmer for around 40 minutes.

4. Quick Vegetable Noodles

This soup is easy to make. It is done by adding some vegetables and an egg when the noodles are boiling in the pot. However, the weight-related trick lies in the
ratio of the noodles to the vegetables and the way you enjoy it. The amount of the vegetables should be twice or more of the noodles. Eat the vegetables first.

5. Quick Vegetable Noodles

This soup is easy to make. It is done by adding some vegetables and an egg when the noodles are boiling in the pot. However, the weight-related trick lies in the
ratio of the noodles to the vegetables and the way you enjoy it. The amount of the vegetables should be twice or more of the noodles. Eat the vegetables first.

6. Vegetable Soup with Curry

The Indian curry powder, instead of the processed curry cube which is highly fatty, enhances the metabolism. Boil the vegetable stock with some water first.
Then add some curry powder, tomatoes and some vegetables such as bell peppers and eggplants. It will turn out to bear special flavor.

7. Vegetables With A Dried Soup Base

This healthy soup recipe has as its base onion soup mix or any other dry packet soup which appeals to you.

Here’s how to make it. Shred one CABBAGE into a large pot. Thinly slice other vegetables you have on hand: ONION, CARROTS, GREEN BEANS, and
TOMATOES and add those to the pot too. Add the dry soup mix (one packet or two) and a tin of CANNED TOMATOES. Add water. Stir, and bring to the
boil; boil for five to ten minutes.

8. Chicken Soup Diet

The Chicken forms a healthy soup recipe. It’s becoming a popular diet that is proven to be effective as well. Your eating program will only consist of strictly
one breakfast a day followed by all the chicken soup throughout the day. There is an exact recipe for this soup diet, and certain choices for breakfast are only allowed.

9. Carrot Soup

Ingredients: 1 tablespoon olive oil, 5-6 chopped carrots, 1 chopped onion, 10 grams of root ginger, 1 cube of vegetable stock, 3 cups water, 1 tablespoon basil,
salt, and pepper to taste.

Directions: Heat a pan and put oil then add onion, carrot, and ginger. Cook until onion becomes soft. Make vegetable stock with the cube and water and add to
the pan. Bring it to a boil and simmer for half an hour till carrots turn soft. Add salt and pepper and blend this in a mixer and add little water if required. Garnish
with basil and enjoy this healthy soup recipe! It is a bright color soup and can be enjoyed with a toast.

10. Traditional Minestrone Soup

This recipe makes enough soup to serve six people, so you can halve it if you want, or make the same amount and freeze some if you will not have that many
guests.

This is a healthy soup recipe as well as a highly delicious one and the vegetables, beans, tomato puree, stock and other ingredients all blend perfectly to make
the most wonderful soup.

What you will need:

3 peeled, chopped carrots
4 pints (2 liters) vegetable bouillon (stock)
2 crushed garlic cloves
1 chopped onion
14 oz (400g) can butter beans
14 oz (400g) can chopped tomatoes
1 tablespoon olive oil
4 chopped celery sticks
2 tablespoons tomato puree
2 peeled, diced potatoes
5 oz (140g) spaghetti, broken into small pieces
1/2 head shredded savoy cabbage

How to make it:

Blend the celery with the onion and carrots in a food processor until they are in small pieces. Heat the olive oil in a soup pot and add the garlic, potatoes, and
vegetables. Cover the pot and cook the mixture over high heat for five minutes or until soft.

Stir in the tomato puree, tomatoes, and stock and bring the mixture to a boil. Let the soup simmer for ten minutes on a low to medium heat.
Add the spaghetti and butter beans and cook the soup for another ten minutes. Add the cabbage and cook it for two minutes, then ladle the soup into bowls and
serve it immediately with crusty bread.

11. Slow Cooker Black Bean Soup

It’s full of vegetables and low in calories, with just 122 per serving. You can feed your family as the recipe makes 8 servings or make a batch and eat it
throughout the week.

30 oz. cans black beans drained and rinsed
9 oz. cans chopped green chilies
1 14 oz. can Mexican stewed tomatoes, undrained; one can petite-diced tomatoes, undrained and one can whole kernel corn, drained
4 green onions
3 T. chili powder
1 t. ground cumin (optional)
1 T garlic powder (or fresh)

Method

Combine all ingredients in your slow cooker and set the temperature to low. Cook for 8 hours and serve immediately. To reduce sodium, use dry black beans
which have been soaked overnight and corn with no salt added. Better still, use fresh corn if you have it.

Conclusion

Each of us finds many reasons to enjoy a bowl of soup; it takes care of the solid and liquid needs of the body. Soups help in losing weight by making us feel
full. They also help in getting over fever or cold and a lot more. Whatever may be your reason to have the bowl of soup, enjoy it wholeheartedly, because here
are a few tips to make any of your favorite soup healthier.

Use fresh ingredients
Swap cream with milk
Blot the fat
Use more of herbs and spices.
Make your soup a complete meal.

11 Super Healthy Foods For Weight loss- [Smart Fat Burners]

by iGrapez | Blog

11 Super Healthy Foods For Weight loss

Losing weight can and is a tough challenge for most people, more so when they don’t know what they’re doing or where they’re going. However, there is no
reason what so ever for the process to be that way. I know it because I did lose weight myself and I quite frankly enjoyed it. How did I do? The first thing I did
when I decided that I have had enough is, I started watching what I ate more carefully. In my opinion, this is the first thing everyone wanting to lose weight
should do, because of no matter what program you buy or exercises you do if you don’t have healthy eating habits you won’t be losing weight. With that in
mind, this is my list of the top 11 super healthy foods for weight loss.

1. Apples

Apples are among the most potent anti-oxidant foods around. This is super important for getting a “thinner” looking body. The reason is that anti-oxidants “soak up” pollutants in your body that destroy your metabolic function.

Consuming the anti-oxidants and other amazing nutrients found in apple calories help to fix the real cause of your excess stomach fat. Apples are loaded with
fiber. Fiber and weight loss go hand in hand. The fiber in apples is a natural appetite suppressant that helps you feel full.

2. Bananas

First and foremost, I need to set the record straight regarding bananas being a fattening food. The reason people say this is because bananas have a relatively
large amount of carbs. Now, traditional fat loss methods say that carbohydrates are bad for you, but with the banana diet for weight loss, this is not so.
If you eat two bananas before the meal, you will be full, and you may not require food. It will make you not to consume a lot of food.

3. Blueberries

Although these are small fruits, they contain high antioxidant properties. This property helps to fight the fat cell in the body. A small cup of blueberries supplies
the body 4g of fiber and only 80 calories. In the berry family, raspberries and Acai berries are also touted as superfoods for weight loss.

4. Goji Berries

Their nutritional and therapeutic benefits can be attributed to their constitutional components which include micronutrients, high polysaccharides,
phytochemicals and antioxidants such as vitamins among others.

Lack of appetite control which leads to overindulgence in sugary and starchy foods we crave for is the main reason why many gain more and more weight
today. Together with a sedentary lifestyle, such overindulgence makes us lose shape. These are primary areas of the target when goji berries for weight loss are
included in the diet.

5. Grapefruit

Grapefruit has been the focus of many weight loss studies. It was observed that persons who ate half a grapefruit before meals lost 3.6 pounds in 12 weeks.
Grapefruit has an ample amount of fiber and proteins but very few calories. It prevents fat build up by interfering with insulin synthesis in the body. Grapefruit
lowers insulin (responsible for the formation of fatty deposits) in the blood. Because of this, it is also known to reduce the risk of Type 2 diabetes. Grapefruits
are also rich in water.

6. Pears

They contain 5g of dietary fiber that is 15% of the recommended daily intake. It should be eaten with the skin as the skin contains most of the fiber the fruit
boasts of. Other benefits include lowered risk of a stroke.

7. Pomegranate Seeds

Not only does the pomegranate juice have benefits for the dieter but the seeds do as well. They are a tasty, nutritious snack to have or a little extra something to
change up your salad.

8. Oranges

Oranges contain high concentrations of fiber and Vitamin C. The fruit is considered to be healthy snacks because of its ability to burn fat. The body needs a
certain amount of Vitamin C to ensure proper function in fat burning.

The body is also able to burn fat more quickly because of the production of carnitine amino acid. Vitamin C can dilute any stored fat in the body, thus
hampering its functionality.

9. Avocados

Avocados have been avoided by numerous for their high fat and calorie content. Late investigations are turning out to demonstrate that avocados are beneficial for you. Rather than adding weight to your body, they can help you to accomplish your weight loss objectives.

Avocados are a natural product that develops on an evergreen tree in the hotter regions of the world. They are picked while they are green with the goal that
it won’t ruin as they are sold far and wide for utilization.

It contains monounsaturated and polyunsaturated fats, potassium, fiber, magnesium, iodine, phosphorus, vitamins A, C, E, K, and numerous B vitamins too.
In any case, despite the fact that they contain a considerable measure of fat, they contain no cholesterol. Accordingly, because of these supplements, they are the ideal organic product for weight reduction.

10. Black Beans

Black bean contains a high content of dietary fiber, which can help improve constipation. Also, it also contains vitamins B1 and vitamin E, which can restore
the strength of human body and improve the condition of the skin. As a result, it is both effective in weight loss and skin- beauty. A lot of women like to make
tea by black beans. This kind of tea contains plenty of fiber, vitamins, anthocyanins and other nutrients so that it can be used as a drink for weight-loss and skin beauty.

11. Broccoli

Broccoli is a fantastic source of vitamins that help the body’s metabolic system. If your metabolism process is suitable, then it will be more comfortable for you
to lose weight if that is what you are after. But to get all the nutrients from the broccoli, you must make sure that it is adequately cooked. If it gets overcooked,
both the nutrients and the flavor will be affected.

There is a special little secret about healthy foods for weight loss. The above are just a few. If you use them in your diet, you can explode your metabolism and train your body to burn fat like you never thought possible.

11 Best Vitamins for Women- [That You Should Take Daily]

by iGrapez | Blog

11 Best Vitamins for Women

We all know that vitamins are essential nutrients that the human body needs for functionality. Therefore, it is advisable to keep all the required vitamins in
check. Although it is possible to get all the vitamins for women from a nutrient-dense diet and careful food selection, women still experience a deficiency in
either one or two nutrient.

According to statistics, about 30 percent of the women are short of one or two vitamins, and the scary part is that the risk, increases with age. Thanks to the
supplemental multivitamins, today about 75 percent of women would likely develop vitamin deficiency if the supplements didn’t exist. With that in mind, it is
essential to understand the best vitamins for women to prevent a shortage and complications that they can cause. It can be a challenge to figure out what the best
vitamins for women are, and thus without further ado, I will proceed and provide the top 11 vitamins that women should take on a daily basis.

1. Vitamin D

Currently, women have joined the working class. The move is meant to keep up with the growing economy. However, the working lifestyle has interfered with
their vitamin D intake because they spend most of their time in an enclosed structure or covered in sunscreen. Vitamin D is an essential nutrient for women as it
boosts the overall skeletal health. Also, this particular vitamin prevents mood disorders and hormone balance hence one should spend at least 15 minutes
outside on a daily basis for the better.

2. Biotin

We all know that women’s hair and skin complexion is a great treasure. The two can be used as a mark to define one’s beauty. However, most of us are not
aware of the vitamin behind the more extended and smoother hair or the spot-free skin which is biotin. The vitamin, also known as vitamin B7 assists in some
metabolic actions that fight off deficiencies affecting a woman’s hair, skin, and even nails. The vitamin can easily be acquired from eggs or avocado.

3. Antioxidant Vitamins (Vitamins A, C, and E)

These fat-soluble antioxidants are crucial in a woman’s body. They assist in fighting free radical damage, the primary cause of aging and other complications
related to the eyes, skin, and brain. For example, it is vitamin c that protects you from damages likely to be caused by environmental pollution and UV light.

4. The Bs

The B vitamins are also crucial to every woman out there. However, most people find it challenging to choose a B vitamin that can benefit them more. The B-2
helps in preventing sick headaches (migraines). There is B-12 that helps in boosting one’s mood and B-6 which assists with morning sicknesses during
pregnancy.

5. CoQ10

Often, we find ourselves ignoring this vitamin because it is expensive. However, I can assure you that even with the cost, it is worth. The nutrient is crucial for
your brain functionalities as well as the heart. Besides, it is also helpful for women suffering from sick headaches (migraines).

6. Probiotics

Mostly, probiotics are known for the association with the intestinal tract. You probably know that they are responsible for keeping your gut healthy hence
ensuring that whole body function in the desired way. However, you probably didn’t know that when taken on a daily basis, they can help reduce colds in
women as well as clear their skin.

7. Vitamin K

Currently, heart disease is the number one cause of death in the U.S. among women. Did you know this vitamin is one of the few that play a significant role in
fighting heart complications? You probably didn’t have an idea. Recent studies have shown that women who consider taking vitamin K reduce the chances of a
cardiovascular attack.

Besides, vitamin K plays a significant role in building and maintaining bones, as well as control blood clotting. There are two types of vitamin K, and they are;
vitamin K1 which can easily be acquired from vegetables and vitamin K2 which is readily available in dairy products. Therefore the best way to fight the
deficiency is to include a lot of vegetables in your menu.

8. Folic Acid/ Folate

Folic acid is helpful when it comes to the human hair growth and as we all know every woman needs some good hair. However, the same folic acid is a one
most crucial vitamin that each woman should consider taking in plenty mainly when pregnant. The nutrient is vital for the baby development in the first
trimester. It helps in building the baby’s brain and spinal cord hence preventing congenital disabilities. Therefore, the vitamin deficiency is very dangerous
specifically for pregnant mothers.

9. Calcium

In the recent past, cases of older women undergoing osteoporosis have been on the rise. This event can be scary for the younger women. However, this should
not be a bother as with the right diet at the needed time one can escape the misery later. Consumption of calcium minimizes the chances of losing bone tissues
at old age among women. Studies have revealed that taking calcium, vitamin D along with magnesium can help in fighting cancer, diabetes and heart disease.

10. Fish Oil/ Omega 3s

Over and over again we have come across myths associated with the fish oil some of which are good and some which are scary. One tale that I find interesting
is that which says that the fish oil helps to lower cholesterol. However, I can ascertain you that it is just a myth, doctors prescribing the oil do so to work on a
different blood lipid called triglycerides which people confuse for their LDL and HDL cholesterol.

Omega-3s are highly needed in a woman’s body as they assist in the formation of a functional skin which I had stated earlier as a mark of beauty. Besides, the
fatty acids help in protecting the heart as well control your mood hence should be consumed on a daily basis. According to USA Today, the fish oils can help in
fighting psychopathy, a mental condition that is on the rise.

11. Magnesium

While many tend to neglect the magnesium intake because of low knowledge concerning what it has in offer, it remains one of the top minerals that each
woman should consider taking. Magnesium boosts the body’s biochemical processes. A deficiency in magnesium can be signified by leg cramps, insomnia,
anxiety, headaches, muscle spasms, and digestive issues. Therefore, it is advisable for women to take magnesium before retiring to bed.

Conclusion

A considerable number of women fall short of either one vitamin or two, and this mostly affects those in the older group. With the details about the top vitamins
that women should take, it will be easier to fight the deficiencies. You should also have in mind that factors such as underage, one’s economic status, and vegan
or vegetarian also impacts the scarcity.

How to Lose Weight if You’re Over 180 Pounds- [8 Simple Tips]

by iGrapez | Blog

How to Lose Weight if You’re Over 180 lbs

Being fit is the new trend nowadays. You will note that the
number of gyms has increased by a large margin. Most people are now
appreciating the need to exercise in order to lose weight. However, do you know
what makes people have excess body weight? There are many reasons that make
you gain too much weight within a short period of time. Your diet contributes a
lot to your body weight. Your lifestyle also contributes to weight gain.

If you are fond of sitting down for many hours without moving out, you are likely to
weigh many kilograms. In addition, if you are fond of sedentary lifestyle at home,
you can gain more weight over time. Unfortunately, this has become the norm for
many people. They prefer sitting down to watch a movie all day. During these moments,
they prefer taking fast foods. This can be detrimental to your body. You will
note that there are people who are over 180 pounds. Such people can still lose weight.

If you belong to this category, you need to consider the following:

1. Consume More Proteins

You need to consider taking more proteins on a daily basis.
You will note that too many carbohydrates can make you gain a lot of weight
over time. This is the reason why you need to reduce their intake and take more
proteins. You can consider buying lean meat or even chicken. Your meals should
have more portions of proteins. You can take eggs for breakfast. You can also
consider taking salmon. Proteins are very essential to the body. They are known
to repair the worn out body tissues. If you want to build more muscles and lose
weight, you should take more proteins.

2. Minimize the Intake of Carbohydrates

Some people are used to taking white bread in the morning.
Others are used to taking a lot of rice and other foods that are rich in carbohydrates.
If you are used to taking these foods, you should limit their intake. You can
actually avoid them over time. You should just take little amounts of carbohydrates.
This can help prevent the formation of more body fat. You can even avoid taking
these foods for a period of three weeks. This can help your body to adapt to
the new diet. At first, you might have some cravings. However, these cravings
will no longer be there. Your body will have adjusted the new diet.

3. Say No to Junk Foods

Junk foods are very addictive. Most people prefer buying
them instead of cooking. This is not right. It is advisable to buy natural
foods and prepare a meal. You will note that most people rush to buy these
foods when they are traveling and so on. They might make you feel full at that
moment. However, they also contribute to weight gain. You should instead take
healthy snacks such as dark chocolates and yogurt. These healthy snacks can
help you lose weight successfully.

4. Drink Lemon Water Daily

You might have come across people who like taking lemon
water after taking their meals. Others, usually prefer taking lemon water in
the morning. Lemon water has proved to be very effective when it comes to
weight loss. You just need to use a real lemon. You can then cut it into 4 pieces
and squeeze the juice from it. Pour the juice into a cup of warm water. This
can play a major role in enabling you to lose weight.

5. Drink More Water

Doctors normally emphasize that we take at least 8 glasses of
water on a daily basis. Besides making your body stay hydrated, water can also
contribute to weight loss. Drinking water can actually help boost the rate of metabolism.
This means that your body will be able to burn off a few calories. You need to
take a half liter of water before taking your meals. You should do this 30
minutes before taking your meals.

6. Eat More Vegetable and Fruits

Some fruits can actually make you feel full and thereby minimize
your food intake. In addition, fruits and vegetables are known to contain few calories.
The good news is that there are normally very rich in fiber. They also have a
lot of water content in them. If you are fond of taking vegetables and fruits,
you are likely to lose more weight over time. In addition, they also contain
essential vitamins that your body needs in order to function well.

7. Drink Coffee

Some people usually like taking coffee in the morning.
Coffee is known to boost metabolism. You can actually take black coffee early in
the morning. Black coffee can help stimulate your mind and also help you lose
weight. However, it is not advisable to take a lot of coffee.

8. Do Some Exercises

Exercises are also important when it comes to weight loss. However,
if you are over 180 pounds, you need to be moderate with exercises. You should
not strain your muscles. You need to do simple exercises at first. You can even
have a trainer so that he or she can guide you through. You can consider
jogging and also walk small distances. If you have a staircase in your home,
you can go up and down several times in a day. You can also consider doing some
simple yoga at your home. However, you should be careful not to put a lot of pressure on your muscles. It is advisable to listen to your body.

A treadmill can help you lose weight. You just need to
schedule some time for this activity. You can do these exercises after leaving
your workplace. If you normally leave your workplace later, you can do them
early in the morning. It is important that you remain committed and be consistent.
If you are not sure of the exercises to undertake, you can hire an instructor
to guide you. There is also plenty of information on the internet.

Losing weight is no longer a nightmare. Most people have succeeded
in this undertaking. You just need to be positive and determined to achieve
your goal. Sometimes, it is advisable to have a friend who can motivate you. However,
you can still be self-motivated and achieve your weight loss goals. Consider
these ideas and your body will be fit.