9 Raw Food Breakfasts Recipes - Start The Day off Right With Nutrious, Basic Breakfasts


One of the easiest ways to begin adding more fresh, living foods into your diet is to start the day off right with a great raw breakfast. By doing so, you’re already more than 30 percent raw for the day.
You’ll feel more clarity in the morning and really jump-start your cells. Once your body is programmed in this way early on, you’ll find that it’s easier to eat right all day long!

9 Raw Food Breakfasts Recipes - Start The Day off Right With Nutrious, Basic Breakfasts


Here are some great recipes to get you going. Each dish comes complete with plant-based proteins, powerful antioxidants, and essential vitamins and minerals.

SMOOTHIE BASICS 1, 2, 3

A raw smoothie is an easy way to incorporate more living foods in your diet. Follow these simple steps for a quick, easy breakfast:

  1. Select 1–2 cups of fresh fruit in season: Banana, berries, pineapple, and mango are all great smoothie options.
  2. Choose a liquid: You can use either distilled water, coconut water, nut milk, or fruit juice.
  3. Supersize the energy and nutrient density: Add a superfood of choice and any desired raw sweetener, like agave nectar or honey.

Some delicious smoothie combinations include:

  • Pomegranate Passion: 1 banana, ¼ cup pomegranate seeds, ½ cup fresh juice of choice, 2 Tbsp. maca-root powder, and 1 Tbsp. raw honey
  • Chocolate Mint Surprise: 1 banana or avocado, 2 Tbsp. raw cacao, 2 Tbsp. green superfood of choice, 1 cup Hemp Milk, 2 Tbsp. mint leaves, and 1 Tbsp. raw honey
  • Global Green: ½ cup fresh berries, 1 banana, 2 kale leaves, 1 cup apple juice, 1 Tbsp. green superfood of choice, and 1 tsp. raw honey
  • Morning Glory: 1 banana, 1 Tbsp. flaxseed oil, ½ cup spinach, 1 Tbsp. maca-root powder, 1 Tbsp. chia seeds, ½ cup apple juice, and 1 tsp. raw honey

All recipes yield one 16 oz. smoothie.


DAILY 5 SMOOTHIE

Five basic ingredients that can boost your health every day! This smoothie contains nutrient-dense superfoods, alkaline-forming nuts and seeds, and a selection of organic fruits and vegetables. The flaxseed oil gives your brain a jump start with essential fatty acids for the day, and the greens and nut milk are an excellent source of protein. Adding a green superfood complex provides a full chain of amino acids, and in combination with maca, will give you some great natural energy. This is a terrific smoothie for those looking to eliminate caffeine from their daily diet. Although you may make substitutions to suit your own taste and seasonal availability, you’ll want to preserve the same base in order to ensure the nutritional value.

  • 1 cup almond milk or Hemp Milk
  • 1 banana or avocado
  • ½ cup seasonal fruit, such as berries or peaches
  • ½ cup kale or spinach
  • 1 Tbsp. flaxseed oil or other superfoods of choice (my favorites include 1 Tbsp. supergreens powder, 1 Tbsp. maca-root powder, and 1 Tbsp. raw honey or agave nectar) (optional)

Raw Food Breakfast - DAILY 5 SMOOTHIE


Blend all ingredients well in a high-powered blender; add 1 cup ice if desired.
Makes 16–20 oz., depending on fruit and ice.

RELATED: Top 5 Best Smoothies Recipes


SMOTHERED BANANA

A hearty breakfast is needed when your day is jam-packed with activities. For my smothered bananas, I prefer to use almond butter, but any nut butter works just as well. I like to add chocolate to mine, so be sure to include whatever ingredients you love. This is a hearty breakfast that will give you sustained energy.

  • 1 banana
  • 4 Tbsp. raw nut butter
  • 1 cup Apple-Pistachio Granola
  • 1 dash cinnamon
  • Raw honey or agave nectar to sweeten (optional)
Raw Food Breakfast - SMOTHERED BANANA


Slice banana lengthwise and spread nut butter of choice over surface. Sprinkle with granola and a dash of cinnamon, and drizzle with raw honey or agave.

Makes 1 serving.


APPLE-PISTACHIO GRANOLA

A 118 favorite, this granola can be enjoyed any time of the day, but is especially nice for breakfast, as it is very high in protein. (A cup of sprouted buckwheat provides more than 14 grams of usable protein.) This granola also stores very well and can be kept in your pantry in an airtight container for months. This crunchy snack is fantastic on coconut yogurt, sprinkled in smoothies, or on top of a banana smothered in almond butter. It also pairs nicely with some almond milk. Yum!

  • 4 cups sprouted buckwheat (for sprouting instructions, see sidebar in Chapter 7)
  • ½ cup raw agave nectar or honey
  • 1 cup diced apples
  • ½ cup pistachios (soaked 4 hours)
  • 1 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • 1 dash Himalayan salt or sea salt
Raw Food Breakfast - APPLE PISTACHIO GRANOLA


Combine all ingredients in a large bowl and toss well, making sure the honey or agave and spices coat the ingredients thoroughly.
Prepare a dehydrator tray by lining with a Teflex sheet, a silicone sheet, or parchment paper to catch the liquids. Gently lay out mixture ½ inch in thickness or less. Place in dehydrator set at 118° for 12 hours. I recommend tossing the mixture about halfway through to make sure the groats dry evenly. (Wet spots may lead to fermentation.) Once the mixture is dry all the way, you’ll be able to store this granola indefinitely.

Makes about 4 cups.


BREAKFAST BURRITOS

Being a Southern California native, I grew up on breakfast burritos, and although this recipe is decidedly different, I love it just the same. This is a Sunday favorite in our home that never fails to please. It is also a high-protein selection with a full spectrum of vitamins and nutrients.

For the burritos:
  • 4 Easy Tortillas
  • ½ cup Simplicity Guacamole
  • ½ cup Tomatillo Salsa

For the filling:
  • 1 cup shredded carrots
  • 1 cup chopped spinach
  • 1 large avocado, diced
  • 1 cup chopped cremini mushrooms
  • 1 cup thinly sliced zucchini
  • ¼ cup chopped green onions
  • 1½ cups Smoky Ranchero Sauce

BREAKFAST RAW BURRITOS


Toss all filling ingredients in a large mixing bowl until well combined. Lay out tortillas on a cutting board and line the centers with the filling, evenly divided. Roll tortillas tightly around filling and top each with 2 Tbsp. salsa and 2 Tbsp. guacamole and a little extra ranchero sauce if you like yours spicy!

Makes 4 burritos.

RELATED: Easy Healthy Breakfast Burritos Recipe

PEACH COFFEE CAKE

Peaches are especially nice in this recipe, but if stone fruit is out of season, you may substitute berries, pears, or bananas. This dish doesn’t require a dehydrator, although using one to finish it will give you a slightly different texture.

For the crust:
  • 2 cups walnuts (pieces)
  • ½ cup raw honey or agave nectar
  • 1 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • 1 tsp. vanilla paste
  • 1 dash sea salt

For the topping:
  • 4 large peaches
  • ½ cup raw honey or agave nectar
  • ¼ cup cinnamon
  • 1 tsp. sea salt
  • 2 shots cold-brewed espresso*
  • 1 tsp. vanilla paste

Raw Food Breakfast - PEACH COFFEE CAKE


Prepare peaches by slicing lengthwise and removing pits, leaving skins on. Cut into thin (½-inch thick or less) slices Toss into a medium-size bowl with sweetener and other topping ingredients. Toss mixture until well combined.

Place walnuts, cinnamon, nutmeg, vanilla, and sea salt in food processor and pulse until coarse, flourlike mixture forms. Switch to the processing setting and add sweetener as the mixture is turning. Stop the processor once dough ball begins to form. Press mixture into an 8-inch square glass baking dish to create crust along the bottom. Top with peach mixture. Let set for ½ hour in refrigerator if not dehydrating. If dehydrating, do so on high for 2 hours only—if using a standard dehydrator, the interior temperature will not warm past 118° in the first 2 hours of drying time.

Makes sixteen 2" × 2" pieces.

*To cold-brew espresso, simply grind the espresso bean to a fine texture and soak in purified water for 4–6 hours.


CHOCOLATE GO-GO BALLS

For eating on the run, these go-go balls are great, and the best part is that you’ll feel like you’re having dessert for breakfast. Raw cacao is high in magnesium and stimulates the creativity center of the brain, so these aid in concentration all day long.

  • 2 cups raw pecans (pieces)
  • ½ cup raw agave nectar or honey
  • 1½ cups raw cacao
  • 1 tsp. cinnamon
  • 1 Tbsp. raw coconut butter (optional)
  • 2 Tbsp. maca-root powder
  • 2 Tbsp. supergreens powder
  • 1 tsp. sea salt
  • Coconut shreds for topping

RAW CHOCOLATE GO-GO BALLS


Place raw pecan pieces in a food processor with S-blade attachment. Pulse until a coarse, flourlike mixture forms. Add the cacao, cinnamon, supergreens powder, and salt. Continue pulsing until well combined. Switch to the processing setting and slowly pour in coconut butter and then sweetener. Aim for the center of the processor, and stop as soon as a dough ball begins to form. Overprocessing will result in an excess of oil in the mixture, so this is to be avoided. Scoop out onto parchment paper lined in coconut shreds and roll mixture until ball forms. If needed, freeze mixture for 15 minutes so that balls hold their shape well.
Makes twelve 2-inch balls, which will last indefinitely stored in your pantry in an airtight container.



BERRIES-’N’-COCONUT YOGURT

Coconut yogurt is easily digested and is a nice breakfast dish for the whole family. You may choose to ferment your yogurt* if you would like to add to the health benefits of this delicious recipe.

For the yogurt:
  • 4 cups young Thai coconut flesh
  • ¼ cup raw honey
  • ¼ cup coconut water
  • 1 tsp. sea salt
  • ¼ cup lemon juice
  • 1 Tbsp. powdered acidophilus (optional)

For the dish:
  • 1 cup fresh berries
  • ½ cup Berry Puree as garnish

BERRIES-’N’-COCONUT YOGURT


To prepare the yogurt, combine all ingredients in a high-powered blender. Blend until a nice thick consistency is achieved. Chill prior to serving.
In serving dishes, combine 1 cup coconut yogurt, followed by ¼ cup Berry Puree, and top with ½ cup fresh berries. (Serve layered in martini glasses or espresso cups for a fun presentation.)

Makes 2 servings.

*About fermenting: This yogurt can be saved up to 5 days in the refrigerator, but it will last up to 12 days if you choose to ferment. If you do add acidophilus, the taste will become stronger as it ferments. Be sure to store in the refrigerator during that time. Fermenting your yogurt aids in digestion and has been shown to assist many with strengthening the immune system.


BREAKFAST BLISS BARS

These bars can be made in advance and stored for up to a week in the refrigerator. They are topped with delicious cherries or figs, depending on the season.

  • 2 cups macadamia nuts or walnuts
  • ¾ cup raw honey or agave nectar
  • 1 Tbsp. raw coconut butter or shreds
  • 2 cups cherries or dried cranberries
  • 1 Tbsp. cinnamon
  • 1 Tbsp. maca-root powder
  • 1 tsp. dried ginger root
  • 1 tsp. sea salt

BREAKFAST BLISS BARS


In a food processor, process nuts down to a meal and add in cinnamon, maca, ginger, and sea salt. Pulse until well combined. Add in coconut butter or shreds and 1¼ cups cherries or cranberries. Process to a thick paste and add in ½ cup desired sweetener from the top while processing. Continue processing until dough ball forms.
In a small bowl, combine remaining fruit and sweetener. Then press out dough mixture in a medium-size glass container, top with fruit mixture, and refrigerate for 2 hours. Remove from refrigerator and cut into desired shapes. Enjoy all week long!
Makes twelve 3" × 3" squares.


CINNAMON WALNUT CAKES

These savory cakes are easy to take on the run, and they make a beautiful display on the countertop. The figs used in this dish are lower in sugar than other sweeteners, and high in magnesium.

  • 4 cups raw walnuts
  • 1 cup dried mission figs (soaked to rehydrate)
  • 1 cup diced apples or pears
  • ½ cup raw honey
  • 2 Tbsp. cinnamon
  • 1 tsp. nutmeg
  • ½ tsp. vanilla
  • ½ tsp. cloves
  • 1 tsp. sea salt

CINNAMON WALNUT CAKES


In a food processor, combine the walnuts, cinnamon, vanilla, salt, nutmeg, and cloves until a light meal forms. Add in the apples or pears and the figs. Pulse the mixture until moderately combined with nuts. Switch to the processing setting and add the honey from the top, processing until dough ball forms. Scoop out mixture into 3-inch balls, 4 by 4 (16 total), on a lined dehydrator tray. Press into round, tall cakes and dehydrate at 118° for 8 hours. (If you don’t have a dehydrator, you can line a glass container with parchment and follow the same protocol, refrigerating until enjoyed.) Remove from dehydrator, and keep on the countertop or in the refrigerator for enjoyment all week.

Makes 16 cakes.

RELATED: How to Make a High Protein Breakfast

16 Fat Burning Foods - Eating Your Way To Natural Fat Loss


Quickly, can you name 16 fat burning foods in the next 30 seconds? How did you do? Well, there are a wide variety of fruits and vegetables that are hyped as foods that you can eat to help you to lose weight. They are also known as negative calorie foods and have what is known as a high 'thermogenic' value. In other words, they use more calories in the digestive process than what is actually contained within the food itself. This process speeds up your metabolism, which can lead to fat loss.

16 Fat Burning Foods - Eating Your Way To Natural Fat Loss


In actuality, it is not the food that burns the fat, but the nutrients in these foods that help in breaking down fatty deposits and make it easier for your body to help flush out the fat. Also, when your body is properly nourished it has a positive affect on maintaining your blood sugar level. Regulating your blood sugar level has proven to be the most effective method to maintaining the body's fat-burning capacity by eliminating the feel of hunger.

Following are 16 fat burning foods known for accelerating fat loss; they are packed with nutritional value and can assist you in achieving your weight loss goal and improve your overall health in numerous ways:

1. Beans

Steep in fiber and an excellent source of protein as well as iron, a single serving of beans is very filling and can satisfy your appetite for hours. The great thing is that they come in many varieties including lima beans, black beans, kidney beans, navy beans, green beans, wax beans, northern beans, and garbanzo beans. They are great for helping to keep the blood sugar level balance.

2. Garlic

This staple has a worldwide reputation as a miracle food and comes in over 300 varieties; it contains vitamins A, C, and D. One of the most common is the American garlic; it has a white paper-like skin and a very strong flavor. Its many forms include whole peeled gloves, minced fresh cloves, dried garlic powder, garlic extract, garlic salt, and whole peeled gloves. Garlic contains the compound allicin which studies have shown can help lower cholesterol and high blood pressure; it is a natural diuretic food that aids the breakage of fat. It has been observed that allicin begins to degrade immediately after it is produced, so its medicinal effect decreases over time. Cooking degrades its even further and microwaving allicin, more likely than not, totally annihilates any health benefits.

To receive the optimal effect, crush a little raw garlic and combine with the cooked food shortly before serving. Be careful not to overdo it - too much can irritate or possibly damage the digestive tract. Keep in mind that raw, crushed garlic yields not only the most powerful flavor but, as an entry on the 16 fat burning foods list, it is an extremely effective ingredient to have as a part of your health and fitness arsenal.

3. Carrots

Carrots


This vegetable contains high levels of carotene, which is transform into Vitamin A. Carotene stimulates the metabolic rate of the body and speeds the elimination of fat deposits and waste. In addition, research has shown that this compound may be of significant benefit for maintaining blood sugar level and possesses antioxidant properties that can reduce the rate of certain types of cancer as well as cardiovascular diseases.

4. Apple Cider Vinegar

Known as a simple home remedy for ailments ranging from sinus headaches to a sore toe, apple cider vinegar also has the natural ability to accelerate fat loss. Made from apples, it contains malic acid, which is an essential ingredient for converting sugars and fats into an energy source that fuels the bodily functions such as walking, running, breathing, and blood flow.
Apple cider vinegar also have high levels of potassium that has an antiseptic quality , which helps to eliminate stored fats. Pectin is another ingredient contained in the fresh apples from which the vinegar is made; it is a soluble fiber that binds to cholesterol globules and pulls them out of the body. It works 24 hours a day to help your body remove unwanted fat. This also helps remove unwanted heavy metals. Less fat and cholesterol in the body reduces the risk of just about any ailment!

5. Onions

Like its fellow vegetable in the 16 fat burning foods category - garlic, onions have minerals and oils that will help to promote fat loss by the breakdown of fat deposits and speeding up your metabolism. They also are rich in vitamin C and chromium. Chromium is a mineral that is promoted as a weight-loss supplement due to it's supposed ability to stabilize blood sugar levels and boost the body's fat-burning metabolism.

6. Tomatoes

Whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce, the tomatoes is one of the most frequently eaten "vegetables" in the United States. It has a high Vitamin C and Citric malic-oxalic acid content. The acid contains enzymes that will hasten the metabolic process. It also helps the kidneys to release more water, which filters out large amounts of fatty deposits. Because it is a "fatless" vegetable, many people employ tomatoes fat-loss diet for a brief period of time.

7. Celery

Raw celery has a high calcium content and when eaten the calcium is sent directly to work. This pure form of calcium will stimulate your endocrine system. The hormones in your body will break up the fat that is stored in the body. In addition, celery contains a high amount of iron and magnesium; these minerals are excellent for flushing out your system.

8. Cucumber

Cucumber


The high silicon and sulfur content in cucumbers works to stimulate the kidneys to filter out uric acid, which is a waste product formed from the metabolic breakdown of substances in food called purines. Once this uric acid is washed out, it speeds up the removal of fat, and loosens the fat from the cells.

9. Asparagus

A good vegetable source of vitamin E, and a natural treatment for rheumatism and arthritis, asparagus is also a natural diuretic that promotes the elimination of fluids in the body. This pick for 16 fat burning foods contains a chemical that accelerates metabolism by assisting in the breakdown of the oxalic acid that tends to bind fat to cells. Its affect in reducing fatty deposits into small bits makes it easier to expend them out of the body.

10. Beets

This is another powerful diuretic that supports the functions of the liver and kidneys. Beets wash out floating body fats; they are rich in a special iron that cleanses the corpuscles. Corpuscles are blood cells that can contain fat deposits.

11. Cabbage

Cabbage


Because of the cabbage ability to inhibit the transformation of sugar and other carbohydrates into fat it is of great value in the fat loss war. It contains the minerals iodine and sulfur, which cleanses the body of waste matter from the membranes of the stomach and intestines. If you have a pot belly or want to rid yourself of love handles, cabbage is a natural diuretic that will help to break up the excess fat stored in these areas.

12. Olive Oil

This item should be at the top of the 16 fat burning foods for everyone. Numerous studies have shown that the reasons for southern Europeans low rate of cardiovascular disease is their frequent use of olive oil as their primary source of dietary fat. By utilizing olive oil in the same way, you can reap the same health benefits. Extra-virgin olive oil (nuts, avocados, and canola oil) is made of monounsaturated fat and helps to lower the levels of the 'bad fat' ldl cholesterol and also the blood fats that are known as triglycerides.

The fats that you need to avoid, the saturated fats found mostly in animal foods and diary products, are what raise those levels. That is why it is recommended that you eat only lean meats and nonfat dairy products. The bottom line here is, olive oil, used in healthy amounts as a replacement for the "unhealthy fats," will enhance your fat loss program.

13. Apples

This is a food that is high in fiber and provides your body with volume; it prolongs digestion, which makes you feel full longer. Eating apples in place of junk foods, decrease the likelihood of you eating foods that are less filling and high in calories. This encourages stable blood-glucose levels. Because fat burning foods such as apples have fewer calories, they are popular in fat loss programs that involve calorie counting. The high water content of apples is another reason why apples are great for weight loss. The water within the apple is absorbed by the body and helps to keep blood-oxygenation levels high.

When this occurs, your body's metabolism is stimulated and burns glucose energy. A low blood-oxygenation level makes your body feel sluggish and the nutrients that you do eat cannot be effectively transported to the areas of the body where they are needed. So, why not add apples to your list, and the next time you feel the urge to have a snack, pick up one and start munching knowing that you are making a significant contribution to your fat loss efforts.

14. Grapefruit

Grapefruit


Each slice of grapefruit you add to your salad acts like a match to spark your body's fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What's behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Other research suggests the juicy fruit can "turn on" calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.

RELATED: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet

15. Eggs

Sunny side up, scrambled, hard-boiled, or fried it doesn't matter. A pan, spatula, and carton of eggs are all you need to fry some serious flab. Eggs are one of the best sources of choline, a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. Bonus: eggs are a great source of lean protein, which can set the fat-burning pace for your entire day when eaten for breakfast. In a study of 21 men published in the journal Nutrition Research, half were fed a breakfast of bagels while half ate eggs. The egg group were observed to have a lower response to ghrelin, were less hungry three hours later and consumed fewer calories for the next 24 hours!


16. Oatmeal

There is a reason why professional bodybuilders have relied on oatmeal as a staple of their breakfast; it is very high in nutrients. It is an amazing source of cholesterol fighting, fat-soluble fiber that is filling and provides a good amount of energy to propel you through any workout. Avoid instant oatmeal and choose rolled or steel cut oats instead.


So there you have it, 16 fat burning foods that not only promote fat loss but contains vitamin and minerals that yield many other health related benefits as well. As with any changes in diet or fitness related activities, you should always consult with your health care practitioner first!

RELATED: How To Start Eating Clean: What Foods Can I Eat?


Article Source: http://EzineArticles.com/expert/John_Landers/88879

Keto-Friendly Pizza Crust Recipe


This is one of the absolute best low carb pizza crusts out there today. Whether you like a crispy or chewy crust, this one will be exactly what you're looking for. It tastes so much like the real thing that it will fool even the staunchest of wheat proponents in your life!

Keto-Friendly Pizza Crust


Ingredients

  • 1 ½ c mozzarella and Cheddar cheeses, combined or just mozzarella alone
  • 2 tbsp cream cheese
  • 2 tbsp Parmesan cheese, freshly grated
  • ¾ c almond flour
  • 1 egg
  • 1 tbsp Italian seasoning
  • ½ tsp salt

Directions

  1. Preheat your broiler.
  2. In a microwave safe bowl, place mozzarella and cheddar cheeses. Heat until melted but not browned, about 30 seconds in the microwave.
  3. When cheese is cool enough to handle, add remaining ingredients and knead together to form a soft, sticky dough. Use a little extra almond flour to help you form a ball if necessary.
  4. Using a silpat or well greased parchment paper to line your baking sheet. Gently press into about a 12 inch round with your fingers. Wet your fingers if the cheese dough sticks to your hands. Make sure there are no holes.
  5. Broil in oven for 5 minutes or until top is uniformly browned. Remove from beneath broiler. Use another pan to flip the crust over so that the browned top is now the bottom of the crust.
  6. Broil an additional 5 minutes until the new side is uniformly browned.
  7. Top with sauce and toppings, broil for 5 minutes or until cheese is bubbly and beginning to brown.
  8. Allow to cool for 5-10 minutes before cutting.
  9. Makes 4 servings, ¼ of the pizza.

Keto Pizza Crust


Serving Size: ¼ pizza Calories: 290 Fats: 23.5g Net Carbs: 2.2g Protein: 18g

Ketogenic Diet Guide For Beginners


The ultimate goal of following a low-carbohydrate ketogenic diet is to improve your heath by making your body burn ketones rather than glucose for energy. Within this book you will learn what the ketogenic diet is and how it works, things you should know and do before starting this diet plan, and how to make it work for you.

Ketogenic Diet Guide For Beginners


What is a Ketogenic Diet?


Quite literally, the ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that was originally used to treat epilepsy in children who did not respond well to the medicines available at that time.

This diet forces the body to burn fats for energy rather than carbohydrates. The body converts the carbohydrates in our food into glucose which is then sent throughout the body to be used as energy. Unfortunately, if you take in more carbohydrates than you need for the amount of energy you use during a day the excess glucose is converted to fat and stored rather than being eliminated. However, if you restrict the amount of carbohydrates ingested, the liver will begin converting fat into fatty acids and ketone bodies. Once ketones in the blood outnumber the molecules of glucose, the cells of your body will begin using those ketones as their source of energy.


How Does a Ketogenic Diet Work?


The ketogenic diet shifts the body's metabolism from utilizing glucose as energy to ketones. While it doesn't guarantee instant weight loss, it is an effective tool to help you reach your goals of living healthier.

First, you are going to be eating very satisfying and nutritious foods that will make you experience fewer cravings and be hungry less often. Today's nutritionists won't tell you that good fats cause satiation, not fruits and veggies. It has been determined through medical studies that protein and fats are the most satisfying of the three macronutrients you will be concerned with when following this new lifestyle.

Second, eating fats actually helps your body burn the fat you already have stored so that you can lose weight a bit more easily. Carbohydrates cause the body to produce insulin to move glucose molecules into the cells to be used for energy. Unfortunately, nearly everyone who is overweight for a long period of time will experience some form of insulin-resistance even if they have not been diagnosed as diabetic. This means that you will experience both high and low blood sugar levels as well as more cravings.

And third, you will be able to achieve greater weight loss due to the metabolic advantage the low-carbohydrate diet supports. When your liver break fats down there are always more ketones than your body can actually use so the excess is excreted through urination. However, that loss of potential energy is not too great so you won't even miss it.



How Does a Ketogenic Diet Compare to 'Traditional' Diets?


You may have tried one or two – or many – of the more traditional diets and had a couple weeks to a few months worth of weight loss but found it very easy to … let's say, fudge your diet? And I mean that literally – fudge can be a big downfall. Am I right?

Compare the following two lists and see how the ketogenic diet can help you achieve your weight-loss goals.

Traditional Diet


•       Restricts fat intake
•       Allows for moderate protein intake
•       Increases fruit and vegetable intake
•       Follows Food Pyramid guidelines
•       Restricts caloric intake
•       Doesn't allow adjustments to reduce excess hunger
•       Doesn't alleviate cravings
•       May require purchasing specially packaged meals depending on what diet is being followed


Ketogenic Diet


•       Restricts carbohydrate intake
•       Allows for moderate protein intake
•       Increases beneficial fat intake
•       Flips the Food Pyramid guidelines on its head
•       Restricting caloric intake is not absolutely necessary
•       Allows adjustment to reduce excess hunger
•       Alleviates most, if not all, cravings
•       Doesn't require specially purchased foods unless you choose to do so


As you can see, the ketogenic diet is the total opposite of any traditional diet you may have tried. Maybe that's why it works so well.



Is the Ketogenic Diet Dangerous?


You may have heard that the ketogenic diet is dangerous to your health. Even doctors have been known to say this same thing. However, these 'dangers' are merely myths passed on by people who have a limited understanding of low carb diets and how they work.

One of the main criticisms is that because it's a high fat diet that it will cause you to have a higher chance of heart related problems. The message that fat is what makes you fat has been drummed into the collective consciousness of Americans for the last 30 years or more. This message has Is the Ketogenic Diet Dangerous?
You may have heard that the ketogenic diet is dangerous to your health. Even doctors have been known to say this same thing. However, these 'dangers' are merely myths passed on by people who have a limited understanding of low carb diets and how they work.

One of the main criticisms is that because it's a high fat diet that it will cause you to have a higher chance of heart related problems. The message that fat is what makes you fat has been drummed into the collective consciousness of Americans for the last 30 years or more. This message has been repeated over and over again but it is a lie. It's very difficult to unlearn a lie that you've been taught for most, if not all, of your life. The reality is that a high carb diet drives up your blood sugar and insulin levels.

Sugar and insulin causes inflammation in your body. The fats allowed on the ketogenic diet are saturated fats and while saturated fats are healthy for you, when combined in the standard American diet it gets the blame for causing heart disease. This is because it was studied in combination with a high carbohydrate diet. The ketogenic diet, which is high in saturated fat and very low in carbohydrates, will actually reduce inflammation because of the reduction of glucose and insulin in your body.

Another criticism is that high intake of saturated fats and cholesterol causes heart disease. This is another lie that has been perpetuated for multiple decades. A study from Johns Hopkins Medical School says that the ketogenic diet is healthier because of the higher saturated fat intake. Higher saturated fat intake increases HDL (good) cholesterol. At the same time, the lower carbohydrate intake decreases triglyceride levels. These are the two factors that are the markers for heart disease; the closer your triglyceride and HDL levels are to 1, the healthier your heart. It is known that heart disease is caused by consuming a high level of carbohydrates on a daily basis rather than a high saturated fat consumption.

A third criticism is that people don't do well in ketosis. This isn't entirely true. As will be discussed later in this book, you should consult with your physician before starting a ketogenic diet plan and if you have certain pre-existing medical conditions then you should either avoid the lifestyle or be strictly supervised my your medical care provider. However, it has been found that our caveman ancestors survived in a state of constant ketosis because grains were very difficult to gather in large quantities and the grains they did gather were not as highly processed as the carbohydrates consumed today.

Yet another criticism, potentially the most damning but least likely to occur, is that there is the danger of a person following the ketogenic diet to fall into ketoacidosis. Ketoacidosis is a life-threatening condition but simply being in ketosis is not enough to cause you to develop this condition. Ketoacidosis occurs when there is an abnormally high level of ketones in the blood brought on by an unregulated biochemical reaction. This generally occurs in people diagnosed with Type 1 diabetes who cannot produce insulin on their own. Nutritional ketosis is a regulated process that allows enough insulin to remain in the blood to counteract the level of ketones which will prevent a nominally healthy individual from developing ketoacidosis. The only ways for someone following the ketogenic diet to develop ketoacidosis are:

  1. If they are in starvation mode for several months. This will not occur with a properly formulated meal plan.
  2. If they perform prolonged periods of extremely high intensity exercise.
  3. If they are chronic alcoholics who indulge in extreme binges.

As you can see, nutritional ketosis is not dangerous when a properly formulated and followed ketogenic meal plan is in place. It is a natural metabolic process that is perfectly safe for anyone who is not a diabetic who lacks insulin or a severe alcoholic.


Who Should Not Follow a Ketogenic Diet?


While the ketogenic diet has been shown to be safe for nearly everyone to follow, there are still certain people who should not follow this lifestyle. The first list is rather technical but it will help your physician determine if this lifestyle is healthy and safe for you.

People with Metabolic Conditions

  • Type 1 Diabetes
  • Primary Carnitine Deficiency
  • Carnitine palmitoyltransferase (CPT) Type 1 or 2 deficiency
  • Carnitine translocase deficiency
  • Beta-oxidation defects
  • Mitochondrial 3-hydroxy 3-methylglutaryl CoA synthase (mHMGS) deficiency
  • Long-, Medium-, & short-chain acyl dehydrogenase deficiency (LCAD), (MCAD), & (SCAD)
  • Long- & Medium-chain 3 hydroxyacyl-CoA deficiency
  • Pyruvate caboxylase deficiency
  • Porphyria

People with certain Medical Conditions

  • Pancreatitis
  • Gall Bladder disease
  • Impaired liver function
  • Malnutrition
  • Gastric bypass surgery
  • Abdominal tumors
  • Impaired gastric motility (this can be due to cancer treatment and medications)
  • Kidney failure
  • If you are pregnant or breastfeeding


Pros & Cons of the Ketogenic Diet


Changing your eating habits to the ketogenic diet is not easy at first. However, once you are adapted to this new lifestyle you will find yourself feeling much better and healthier as a result.

Remember that these side effects are only temporary and will last from a few days up to about a month. If you understand your physical reactions you will be able to find a way to minimize them which will keep you from some of the misery caused by carbohydrate withdrawal.

Let's get the bad news over with before we go on to the benefits of following the ketogenic diet.

Side Effects

•       Frequent urination

  • As you begin to burn up the stored glycogen in your body, your kidneys will begin getting rid of excess water. For every gram of glycogen stored in your muscles, 3-4 grams of water is also stored. That's a lot of water to get rid of.

•       Fatigue, Dizziness, Muscle Cramps & Headache

  • As you begin to excrete excess water it is a given that you will lose electrolytes as well; sodium, potassium and magnesium.
  • Fatigue and dizziness are more common of the side effects but can be avoided by getting enough replacement electrolytes.
  • Using sea salt to season your food along with a lite salt that is potassium based will help you to replace those minerals you are losing.
  • 400mg Magnesium citrate supplements every night before bed will keep you from developing muscle cramps.

•       Hypoglycemia

  • Also known as low blood sugar.
  • If you've been eating a high carbohydrate diet your body is used to a certain amount of insulin floating around in your bloodstream. When you reduce your carbohydrate intake you may experience a few episodes of low blood sugar before your body adapts to the new lifestyle.

•       Constipation

◦       Constipation is another of the more common side effects of the ketogenic diet. It is usually due to dehydration and salt loss though it can also be due to eating too many nuts or a magnesium imbalance.
◦       This can be alleviated by balancing your calcium intake, drinking more water and cutting back on the amount of nuts you consume.

•       Sugar Cravings

  • There is a 2 day to a 3 week transition period where you may find yourself experiencing intense sugar cravings. How long this side effect will last is dependent upon how long and how much carbohydrate you consumed.
  • You can ease these cravings by doing one of the following things:
▪ Eat 4 ounces of protein.
▪ Take a walk.
▪ Take a B Complex vitamin.
▪  Distract yourself. Sugar cravings last about an hour so if you can take your mind off it, you will be able to outlast the craving.

•       Diarrhea

  • This side effect is not unusual and will resolve itself after a few days.
  • Take an anti-diarrheal or use a teaspoon of sugar-free Metamucil just before your meals until the loose stools stop occurring.

•       Sleep Changes

  • This side effect varies from person to person.
  • It may be an indication that you are experiencing reduced insulin or serotonin levels. It can also be an indication of a histamine intolerance.
  • If you find yourself not able to stay asleep, you can try eating a snack just before bed containing protein with a little carbohydrate in it.
  • You can also try taking a melatonin supplement to help you fall and stay asleep.

•       Kidney Stones

  • Kidney stones are very rare in people following a ketogenic diet. However, it is necessary to mention it just in case you are one of the rare folks who experience this side effect.
  • Be sure to speak to your doctor before taking any potassium citrate supplement if you have kidney or blood pressure problems.

•       Low T3 Thyroid Hormone levels

  • This isn't actually a bad side effect. It's more a mention of a natural consequence of getting into ketosis. It happens with the more traditional diets as well.
  • Your body will become more sensitive to the T3 hormone levels so you don't need as much.

•       Heart palpitations

  • There are several reasons why you might experience this side effect.

▪ You may have a normally low blood pressure.
▪ You may need a multivitamin with selenium and zinc as well as a magnesium supplement.
▪ It may be due to transient hypoglycemia.
▪ You may have an electrolyte imbalance or be dehydrated.
▪ You may be consuming too much MCT oil such as coconut oil. You should include butter, olive oil and animal fats as well.
▪ You may need a higher protein intake. Try adding an additional 5-10 grams to your diet.


•       Hair loss

  • This side effect isn't related just to the ketogenic diet. It is possible with any major change in your diet.
  • Once your insulin levels normalize the hair loss will stop and you should begin to find your hair to be thicker and fuller as it becomes healthier.
Benefits of Going Keto

•       Lack of hunger

  • Ketones decrease your appetite.
  • Beneficial fats are very satisfying.

•       Lower blood pressure

  • Be sure to consult with your doctor if you are taking any blood pressure medications since you may feel dizzy from too much medicine while on the ketogenic diet.

•       Lower cholesterol levels

  • Cholesterol is made from excess glucose so when you eat fewer carbohydrates your cholesterol levels will drop.
  • Increased HDL levels also occur because you will be eating more saturated fats, which is a good thing.
  • Decreased triglycerides will occur because they are closely tied to the amount of carbohydrates you consume.

•       Lower blood sugar and insulin levels

  • With less sugar coming in, less insulin will be floating in your bloodstream.
  • HbA1c will also decrease which indicates you are at less of a risk for heart disease.

•       Increased energy

  • Even if you experience fatigue as a side effect, once you adapt to the ketogenic diet you will find the chronic fatigue symptoms abating.

•       Less stiffness and joint pain

  • This is one of the best side effects you will experience by following the ketogenic diet.
  • It is known that grain-based food increases inflammation and causes many chronic illnesses that overweight people suffer from.

•       Reduced 'fogginess'

  • Since the brain is at least 50% fat by weight, it makes sense that the more fat you eat the better your brain can maintain itself.

•       Stabilized sleep patterns

  • Sleep apnea has been linked to grain consumption as well as the heartburn that can be caused by a high carbohydrate diet.
  • You will no longer feel the need for those late afternoon naps that can mess up your circadian rhythm.

•       Weight loss

  • This is the most common side effects of following a ketogenic diet.
  • As your metabolism repairs itself you will find yourself dropping pounds and inches as you get healthier in the process.
  • After the initial rapid weight loss you may find yourself at a plateau. This lifestyle will allow you to adjust your meals to continue losing weight.
  • Coupled with a reasonable exercise routine you will be able to lose more weight while building and toning muscle and still not feel hungry.

•       Relief from gastric symptoms

  • High carbohydrate diets are often the culprits if you suffer from heartburn, indigestion and GERD.
  • Symptoms will lessen or disappear altogether when following the ketogenic diet. If you still experience heartburn and reflux, eliminate tomatoes and speak with your physician to determine that your gall bladder is functioning properly.
  • You will find a reduction in gas and bloating as the lower consumption of grains and sugars eliminates the fermentation that occurs in your small intestines.

•       Oral health improvements

  • Sugar is known to change the pH of your mouth and causes tooth decay. After a few months following the ketogenic diet you will find that any gingivitis you might be experiencing will decrease or disappear. Check with your dentist for any damage that may remain.

•       Increased serotonin and dopamine levels

  • Ketone bodies are known to stabilize your body's neurotransmitters. This will result in fewer mood swings allowing you to feel better about yourself and your life in general.
  • It is unknown at this time whether people taking selective serotonin reuptake inhibitors (SSRIs) will need to continue taking those medications or if they will be able to remove that medicine from their daily routine.

As the lists above show, the unpleasant side effects are temporary and the benefits you will experience by switching to the ketogenic lifestyle are definitely worth the effort.


What Foods Can You Eat?


Fats

  • Avocado Oil
  • Almond Oil
  • Beef Tallow; should be from grass fed cattle
  • Butter; organic if possible
  • Chicken Fat
  • Duck Fat
  • Ghee; goat butter with the milk solids removed
  • Lard; NOT hydrogenated, organic if possible
  • Macadamia Oil
  • Mayonnaise; read the label to be sure it has no carbs in it
  • Olive Oil
  • Sesame Oil
  • Flaxseed Oil
  • Hemp Oil
  • Coconut Oil
  • Coconut Butter
  • Coconut Cream; concentrated, organic

Proteins

Keto Beef


  • Beef
  • Lamb
  • Veal
  • Goat
  • Wild game
  • Pork; read the label of ham, sausage and bacon to avoid added sugar
  • Chicken
  • Turkey
  • Duck
  • Goose
  • Game birds
  • Anchovies
  • Calamari
  • Catfish
  • Cod
  • Flounder
  • Halibut
  • Herring
  • Mackerel
  • Mahi-mahi
  • Salmon; canned is allowed, read the label for added sugar or carb-fillers
  • Sardines
  • Scrod
  • Sole
  • Snapper
  • Trout
  • Tuna; canned is allowed, read the label for added sugar or carb-fillers
  • Clams
  • Crab
  • Lobster
  • Scallops
  • Shrimp
  • Squid
  • Mussels
  • Oysters
  • Whole eggs; cooked in a variety of ways
  • Peanut Butter; read the label for carbohydrates, natural is best
  • Tempeh;  read the label for carbohydrates
  • Tofu;  read the label for carbohydrates
  • Edamame;  read the label for carbohydrates
  • Whey protein powders; be very careful about the contents of the product, determine the amount of added sugars and fillers that may be included

Vegetables

Keto Salad


  • Alfalfa sprouts
  • Asparagus
  • Avocado; Hass is best for eating
  • Bamboo shoots
  • Bean sprouts
  • Beet greens
  • Bell peppers *
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots *
  • Cauliflower
  • Celery
  • Celery root
  • Chard
  • Chives
  • Collard greens
  • Cucumbers
  • Dandelion greens
  • Pickles; dill
  • Garlic
  • Kale
  • Leeks
  • Arugula
  • Boston butter lettuce
  • Chicory
  • Endive
  • Escarole
  • Fennel
  • Radicchio
  • Romaine
  • Mushrooms
  • Olives
  • Onions *
  • Radishes
  • Sauerkraut; be careful of added sugar unless making it yourself
  • Scallions
  • Shallots
  • Snow peas
  • Spinach
  • Summer squash *
  • Tomatoes *
  • Turnips
  • Zucchini
  • Water chestnuts

* These vegetables are higher in carbohydrates so intake should be limited.

Dairy Products

  • Heavy whipping cream
  • Sour cream; full fat, read labels for additives and fillers
  • Cottage cheese; full fat
  • Cheddar
  • Swiss
  • Colby
  • Monterey Jack
  • Provolone
  • Munster
  • Gouda
  • Farmer cheese
  • Blue cheese
  • Cream cheese
  • Marscapone
  • Yogurt; unsweetened, full fat, Greek, limit how much you eat due to the higher carb content


Nuts & Seeds

It is best to soak and/or roast nuts and seeds to get rid of any possible anti-nutrients they may contain. Since they are very high in carbs you will need to limit your intake. Too many nuts and seeds can cause increased inflammation so you should not depend upon them for all of your protein needs. Nuts and seeds can also cause a disruption in you moods.

  • Macadamias
  • Pecans
  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Chestnuts
  • Almond flour
  • Peanuts
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Hemp seeds
  • Chia seeds


Beverages

All beverages should be unsweetened. Use artificial sweeteners sparingly. Be certain that all beverages are decaffeinated since caffeine can increase blood sugar.

  • Bone broth
  • Decaffeinated coffee
  • Decaffeinated tea
  • Herbal tea
  • Water
  • Flavored seltzer water
  • Lemon juice
  • Lime juice
  • Almond milk
  • Hazelnut milk
  • Cashew milk
  • Coconut milk
  • Soy milk
  • Hemp milk

RELATED: 22 Skinny Juices Recipes for Weight Loss Cleanse


Fruits, Spices & Miscellaneous

Most fruits should be avoided since they are high in carbohydrates in the form of fructose. However, there are some berries that can be enjoyed in small amounts once in a while.

  • Blueberries
  • Strawberries
  • Raspberries
  • Cranberries
  • Blackberries

Any spice that you do not grind yourself will contain carbohydrates. Commercially made spice mixes usually contain added sugar. For salting dishes, you should use sea salt rather than regular iodized salt which is often combined with powdered dextrose to prevent clumping. However, there are some spices that have negligible amounts of carbs added that you will find in many ketogenic recipes. Despite those carbs being negligible doesn't mean you shouldn't count them. There are websites that allow you to put in your complete recipe, including spices, and the site will calculate all of your macros as well as calories which will help you include those 'negligible' carbs.

  • Black pepper
  • Basil
  • Cayenne pepper
  • Chili powder
  • Cilantro
  • Cinnamon
  • Cumin
  • Ginger
  • Cardamom
  • Bay leaves
  • Oregano
  • Parsley
  • Rosemary
  • Sage
  • Thyme
  • Turmeric

Other items you can enjoy in limited amounts are Japanese Shirataki noodles, pork rinds and 85-90% chocolate. Pork rinds are a good substitute for bread crumbs but they are high in protein so you should limit your use of them.

Some ketogenic recipes, especially desserts, require some form of sweetening and you really should be careful about how much artificial sweetener you use since you are trying to get a more natural diet going. That being said, the best sweeteners to use are natural like honey or agave. You just need to be very careful about how much you use and follow the recipe exactly so that you are not adding too many carbohydrates to your daily allotment.


Foods You Should Absolutely Avoid


Sugars & Sweeteners

  • Maple syrup
  • Malt syrup
  • Treacle
  • Carob syrup
  • Brown sugar
  • Turbinado sugar
  • White sugar
  • Confectioner's or powdered sugar
  • Beet sugar
  • Cane juice
  • Cane syrup
  • Caramel
  • Panela
  • Panocha
  • Coconut sugar
  • Date sugar
  • Corn syrup
  • Sorghum
  • Molasses
  • Rice syrup
  • Maltose
  • Barley malt
  • Maltodextrin
  • Fruit syrups
  • Fruit juice concentrate
  • Tapioca syrup
  • And any food or food additive that ends in -ose.


Grains & Grain Products

  • Wheat
  • Barley
  • Oats
  • Rye
  • Sorghum
  • Tricale
  • Spelt
  • Rice
  • Bread
  • Muffins
  • Rolls
  • Bread crumbs
  • Waffles
  • Pancakes
  • Pasta
  • Any commercial cereals; hot and cold
  • Tortillas
  • Crackers
  • Cookies
  • Tarts
  • Cakes
  • Pies
  • Pretzels
  • Oatmeal
  • Cous Cous
  • Cream of wheat
  • Quinoa
  • Kashi
  • Cornbread
  • Tamale wrappers
  • Corn chips
  • Grits
  • Polenta
  • Popcorn
  • Cornmeal

Fruits, Vegetables & Legumes

Keto Fruits

  • Apples
  • Bananas
  • Plantains
  • Pears
  • Oranges
  • Grapefruits
  • Peaches
  • Apricots
  • Currents
  • Cantaloupe
  • Watermelon
  • Cherries
  • Dates
  • Figs
  • Gooseberries
  • Grapes
  • Raisins
  • Guava
  • Mango
  • Nectarines
  • Kiwi
  • Papaya
  • Plums
  • Pineapple
  • Pumpkin
  • Pomegranates
  • Potatoes
  • Sweet potatoes
  • Hash browns
  • Potato chips
  • Tater tots
  • French fries
  • Mashed potatoes
  • Corn
  • Lima beans
  • Peas
  • Okra
  • Artichokes
  • Kidney beans
  • Black beans
  • Black-eyed peas
  • Chickpeas
  • Great northern beans
  • Vegetable juice concentrate
  • Lentils

Other Foods You Should Avoid

  • Canned soups
  • Canned stews
  • Processed, boxed 'convenience' foods
  • Foods listed as 'low-fat', 'low-carb', 'sugar-free', etc. This includes prepared foods and snack bars produced for known HFLC diets like Atkins and South Beach. The reason is that the preservatives tend to be carbohydrate based which can mitigate the benefits of going low-carb.
  • Beer
  • Hard liquor
  • Sweet or dessert wines; dry wines are allowed in limited amounts
  • Carbonated beverages (aka Soda-pop); both diet and non-diet
  • Milk; liquid milk contains lactose. Cheese and yogurt allowed since the fermentation process reduces the amount of lactose in the milk solids.

RELATED: 10 Slimming Nordic Vegetarian Diet Recipes


Remember that the keto diet allows you to find things that satisfy you so feel free to change up the kinds of foods you eat.

25 Health Benefits of Cinnamon - A Miraculous Spice


Cinnamon is one of the world's oldest known spices. The tree is native to Sri Lanka where it was found thousands of years ago. It is the best spice available in terms of its nutrition and health. It contains unique healthy and healing property comes from the active components in the essential oils found in its bark. Cinnamon has extremely high anti-oxidant activity due to which it has numerous health benefits. Aside from being used as a medicine by other cultures since ancient times, the health benefits may also come from eating it which can be listed as follows:

25 Health Benefits of Cinnamon - A Miraculous Spice


1. Lowers Cholesterol:
Studies have shown that just 1/2 teaspoon of cinnamon included in a daily diet can lower cholesterol.
Also Cinnamon may significantly lower LDL "bad" cholesterol, and triglycerides (fatty acids in the blood) and total cholesterol.

2. Reduces blood sugar levels and treating Type 2 Diabetes:
Several studies have shown improved insulin sensitivity and blood glucose control by taking as little as ½ teaspoon of cinnamon per day. Improving insulin resistance can help in weight control as well as decreasing the risk for heart disease.

3. Heart Disease:
Cinnamon strengthens the cardiovascular system thereby shielding the body from heart related disorders. It is believed that the calcium and fiber present in cinnamon provides protection against heart diseases.

Including a little cinnamon in the food helps those suffering from coronary artery disease and high blood pressure.

4. Fights Cancer :
A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.

Besides, the combination of calcium and fiber found in Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.

5. Tooth decay and mouth freshener:
Cinnamon has traditionally been used to treat toothache and fight bad breath. Small pieces of cinnamon can be chewed, or gargled with cinnamon water which serves as a good mouth freshener.

6. Cures Respiratory Problems:
Cinnamon is very useful home remedy for common or severe colds. A person suffering should take one tablespoon of honey with 1/4 teaspoon cinnamon powder daily for 3 days. This process will cure most chronic cough, cold and clear the sinuses.

Cinnamon also found to cure flu, influenza, sore throat and congestion.

7. Brain Tonic:
Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss.

Also, studies have shown that smelling cinnamon may boost cognitive function, memory, performance of certain tasks and increases one's alertness and concentration.
8. Infections:
Due to its antifungal, antibacterial, antiviral, anti-parasitic and antiseptic properties, it is effective on external as well as internal infections. Cinnamon has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers and head lice.

9. Eases menstruation cycles:
Cinnamon has also been found useful for women's health as it helps in providing relief from menstrual cramping and other feminine discomforts.

10. Birth Control:
Cinnamon also helps in natural birth control. Regular consumption of cinnamon after child birth delays menstruation and thus helps in avoiding conception.

11. Breastfeeding:
It is also believed that cinnamon aids in the secretion of breast milk.

12. Reduces Arthritis Pain:
Cinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain and inflammation associated with arthritis.

A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month

13. Digestive Tonic:
Cinnamon should be added to most recipes. Apart from adding flavor to the food, it also aids in digestion. Cinnamon is very effective for indigestion, nausea, vomiting, upset stomach, diarrhea and flatulence. It is very helpful in removing gas from the stomach and intestines. It also removes acidity, diarrhea and morning sickness. It is often referred to as a digestive tonic.


RELATED: How to Eat Healthy Without Obsessing About It



14. Reduces Urinary tract infections:
People who eat cinnamon on a regular basis report a lower incidence of urinary tract infections. Cinnamon is diuretic in nature and helps in secretion and discharge of urine.

15. Anti clotting Actions:
A compound found in Cinnamon called as cinnamaldehyde has been well-researched for its effects on blood platelets. [Platelets are constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop bleeding, but under normal circumstances, they can make the blood flow inadequate if they clump together too much]. The cinnamaldehyde in cinnamon helps prevent unwanted clumping of blood platelets.

16. Natural Food Preserver:
When added to food, it prevents bacterial growth and food spoilage, making it a natural food preservative.

17. Headaches and migraine:
Headache due to the exposure to cold wind is readily cured by applying a thin paste of powdered cinnamon mixed in water on the temples & forehead.

18. Pimples and Blackheads:
Cinnamon helps in removing blood impurities. Therefore it is often recommended for pimples.

Also external application of paste of cinnamon powder with a few drops of fresh lemon juice over pimples & black heads would give beneficial result.

19. Thinning of the blood and improves blood circulation:
Cinnamon is a blood thinning agent which also acts to increase circulation. This blood circulation helps significantly in removing pain. Good blood circulation also ensures oxygen supply to the body cells leading to higher metabolic activity. You significantly reduce the chance of getting a heart attack by regularly consuming cinnamon.

20. Toning of tissues:
Considerable anecdotal evidence exists to suggest that cinnamon may have the ability to tone and constrict tissues in the body.

21. Muscle and joint pain relief:
Those who eat cinnamon on a regular basis often report that their muscle and joint pain, as well as stiffness, is reduced or even eliminated.

22. Immune System:
Honey and cinnamon paste is good for boosting the immune system, removing regular fatigue and increasing the longevity of an individual. It is also known to have anti-aging properties.


RELATED: How To Start Eating Clean: What Foods Can I Eat?


23. Itching:
Paste of honey and cinnamon is often used to treat insect bites.

24. It is a great source of manganese, fiber, iron, and calcium.

25. Healing: Cinnamon helps in stopping bleeding. Therefore it facilitates the healing process.

Indeed, cinnamon has several health benefits as highlighted above that can be used to improve one's health and boost one's immune system. This is a great reason to keep some cinnamon around. Sprinkle it in your tea or coffee, over oatmeal or a sweet potato and, this will do wonders to your health.


[However, there's a word of warning to be taken that over dosage of cinnamon may be unwise. Also it is not recommended for pregnant women.

Also, people who have been prescribed medication to manage their blood sugar should not reduce or discontinue their dose and take cinnamon instead, especially without consulting your doctor.]

RELATED: 6 Detox Smoothies Recipes To Cleanse Your System


Article Source: http://EzineArticles.com/expert/Yasmin_M_Elias/274465

6 Best Kettlebell Circuit Workouts


So what exactly is a kettlebell? It is a very simple bit of gym equipment, a cast-iron weight with a handle. They were invented in Russia several centuries ago and used extensively by the Soviet army in physical training programs during the twentieth century. More recently they have seen a resurgence in popularity. Walk into most gyms now and you will see a variety of kettlebells. They are also extremely popular with personal trainers and athletes.

6 Best Kettlebell Circuit Workouts

Above all, the main use for kettlebells is to perform dynamic exercises that combine cardiovascular, strength and flexibility training.

20 Detox Smoothies That Help You Lose Weight and Cleanse Your System


YOU’RE READING THIS ARTICLE FOR ONE OF TWO reasons: either you want to lose weight or you just really like smoothies. We hope it is at least a little of both.

20 Detox Smoothies That Help You Lose Weight and Cleanse Your System


We pulled together this collection of smoothie recipes with you in mind. Yes, you. Whether you want to lose weight, maintain your current weight or gain weight, there’s a smoothie for everyone. Most of our smoothies are designed to help you lose weight, but if you want to gain you can still use our recipes. You’ll just have to substitute full fat ingredients for low-fat ingredients. Or add protein powder.

The point is, it is never a bad idea to put healthy things in your body. It is never a bad idea to get your full servings of fruits and vegetables every day. Smoothies help you do that, and more. But more on that in a minute.

Health Benefits of Smoothies


We did a lot of research on food, how it behaves in your body, what it does for your body, and how it interacts with other food.

If you know the health benefits of each fruit, vegetable, and base you can get creative. So after you try each of our recipes you might get adventurous and tinker with them. Tinkering is fun.

In fact, we strongly urge you to talk to your doctor before you make any drastic diet or lifestyle changes. That’s just good common sense.

Toxins build up in the human body, causing the body to malfunction. If you’ve noticed your skin breaking out more than usual, an increase in the frequency of heartburn, or if you’re feeling tired and sluggish, it could be because you have an overload of toxins in your body. Of course, any new health symptom should be discussed with your doctor, but as more doctors are aware of how diet affects the body, they might suggest that you clean up the way you eat. In a word, maybe it’s time to detox.

Here is a quick summary:

Add your ingredients in this order:

  1. Liquids
  2. Semisolids
  3. Fruit
  4. Frozen Fruit
  5. Ice

When blending start slow and wait until the ingredients are circulating easily and then increase power for about 45 seconds. If you want a lighter smoothie with more air, let it blend on high for another 45 seconds. Enjoy.

Detox Smoothies  Recipes


1. Avocado Sunrise

AVOCADO is high in both insoluble and soluble fiber. This is perfect for cleansing the colon and carrying toxins out of the body. Its high fiber content also makes it a good food to lower HDL cholesterol.

INGREDIENTS

½ avocado
½ cup fresh squeezed orange juice
½ cup frozen strawberries
1 banana
¼ cup ice

NUTRITIONAL INFORMATION

Calories: 360
Carbohydrate: 59 g
Protein: 4.7 g
Fat: 15.5 g
Saturated Fat: 2.2 g
Cholesterol: 0 mg
Sodium: 11.6 mg
Fiber: 12.4 g
Sugar: 31 g
Vitamin A: 520 IU
Vitamin C: 128 mg
Calcium: 49 mg
Iron: 2 mg
Potassium: 1,321 mg

2. Sneaky Watermelon

LEMON helps the liver by stimulating the release of enzymes, and watermelon has a high concentration of water.

INGREDIENTS

2 leaves organic romaine lettuce
1 banana
1 cup watermelon
1 tablespoon lemon juice

NUTRITIONAL INFORMATION

Calories: 170
Carbohydrate: 43 g
Protein: 3.3 g
Fat: 0.6 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 12.9 mg
Fiber: 5.8 g
Sugar: 25 g
Vitamin A: 7,955 IU
Vitamin C: 48 mg
Calcium: 38 mg
Iron: 1.4 mg
Potassium: 614 mg


3. Classic Green Detox Smoothie

Green Detox Smoothie Recipe


KALE is loaded with fiber, and an apple a day truly can keep the doctor away. The ginger root keeps your stomach calm while it digests all that fiber, but make sure you drink plenty of water!

INGREDIENTS

4 leaves kale
1 apple
1 banana
1 teaspoon ground ginger
¾ cup water

NUTRITIONAL INFORMATION

Calories: 239
Carbohydrate: 60 g
Protein: 4.2 g
Fat: 1.3 g
Saturated Fat: 0.3 g
Cholesterol: 0 mg
Sodium: 32 mg
Fiber: 9 g
Sugar: 33 g
Vitamin A: 10,478 IU
Vitamin C: 99 mg
Calcium: 109 mg
Iron: 1.8 mg
Potassium: 941 mg


4. Happy Day Green Smoothie

DANDELIONS help break down fat, and parsley is a natural diuretic that helps the body eliminate toxins gently. Cranberries help to fight bacteria in the kidneys, urinary tract, and bladder, and blueberries are loaded with antioxidants.

INGREDIENTS

¼ cup fresh parsley
¼ cup dandelion greens
¼ cup blueberries
¼ cup cranberries
½ cup water
1 small apple

NUTRITIONAL INFORMATION

Calories: 123
Carbohydrate: 32 g
Protein: 1.7 g
Fat: 0.6 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 21 mg
Fiber: 6.8 g
Sugar: 20 g
Vitamin A: 2,782 IU
Vitamin C: 39 mg
Calcium: 60 mg
Iron: 1.7 mg
Potassium: 349 mg


5. Simple Smoothie Detox

GRAPEFRUIT contains lycopene—a powerful antioxidant that may help prevent cancer. It also helps to reduce bad cholesterol by helping keep arteries clear. Apple helps remove metals from your system and, in addition to being full of fiber, helps purify the kidneys and liver.

INGREDIENTS

½ whole red grapefruit
½ apple
1 banana
1 cup dandelion greens
¼ cup water

NUTRITIONAL INFORMATION

Calories: 229
Carbohydrate: 58 g
Protein: 4 g
Fat: 1.2 g
Saturated Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 44 mg
Fiber: 9.2 g
Sugar: 33 g
Vitamin A: 7,128 IU
Vitamin C: 72 mg
Calcium: 141 mg
Iron: 2.2 mg
Potassium: 904 mg


6. Glowing Skin Smoothie

ANTIOXIDANTS found in berries can help counter free-radical damage, which also helps your skin fight the aging process. Berries also aid in controlling blood sugar, and the flax and avocado contain omega-3 fatty acids, which are good for the skin and also help fight inflammation.

INGREDIENTS

2 teaspoons ground flaxseed
2 teaspoons wheat germ
½ avocado
7 strawberries
½ cup cherries
½ cup blueberries
4 ice cubes

NUTRITIONAL INFORMATION

Calories: 410
Carbohydrate: 51 g
Protein: 13.1 g
Fat: 21 g
Saturated Fat: 2.9 g
Cholesterol: 0 mg
Sodium: 11.6 mg
Fiber: 17.5 g
Sugar: 22 g
Vitamin A: 263 IU
Vitamin C: 72 mg
Calcium: 68 mg
Iron: 4.3 mg
Potassium: 1,125 mg


7. Blue and Red Detox Smoothie

Detox Smoothies That Help You Lose Weight and Cleanse Your System


RAW RED CABBAGE is a cancer-fighting food full of vitamin A and beta-carotene. The chia seeds are full of good fats, while the blueberries are packed with antioxidants.

INGREDIENTS

6 ounces water
2 teaspoons chia seeds, soaked
2 bananas
1 cup blueberries
2 cups chopped raw red cabbage

NUTRITIONAL INFORMATION

Calories: 418
Carbohydrate: 95 g
Protein: 9.3 g
Fat: 6.1 g
Saturated Fat: 0.3 g
Cholesterol: 0 mg
Sodium: 52 mg
Fiber: 19.3 g
Sugar: 50 g
Vitamin A: 2,216 IU
Vitamin C: 139 mg
Calcium: 201 mg
Iron: 3.8 mg
Potassium: 1,389 mg


8. Green and Orange Goodness

Detox Smoothies That Help You Lose Weight and Cleanse Your System


PARSLEY helps flush the kidneys, plus it supports liver functions. Mango helps cleanse the colon, and the orange juice makes it all taste sunny and delicious.

INGREDIENTS

1 cup fresh parsley
1 large mango
1 cup ice
6 ounces orange juice

NUTRITIONAL INFORMATION

Calories: 233
Carbohydrate: 57 g
Protein: 4.1 g
Fat: 1.4 g
Saturated Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 39 mg
Fiber: 6 g
Sugar: 45 g
Vitamin A: 6,978 IU
Vitamin C: 222 mg
Calcium: 122 mg
Iron: 4.3 mg
Potassium: 996 mg


9. Roma Detox

TOMATOES contain lycopene, which is a cancer fighter, and the dandelion greens are great for breaking down fat and releasing bile from the gallbladder. Bye bye bile.

INGREDIENTS

1 cup dandelion greens
3 Roma tomatoes
1½ cups water

NUTRITIONAL INFORMATION

Calories: 65
Carbohydrate: 14.1 g
Protein: 3.5 g
Fat: 0.9 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 57 mg
Fiber: 3.9 g
Sugar: 5.4 g
Vitamin A: 6,839 IU
Vitamin C: 55 mg
Calcium: 103 mg
Iron: 2.4 mg
Potassium: 628 mg

10. Pomberry Smoothie

POMEGRANATE has more antioxidants than green tea and provides a distinct, tangy flavor. High in vitamin C and antioxidant B vitamins, this smoothie will benefit your health by boosting your immune system as well as providing help in detoxing your body.

INGREDIENTS

1 cup mixed frozen berries
½ cup unsweetened pomegranate juice
½ cup water

NUTRITIONAL INFORMATION

Calories: 155
Carbohydrate: 39 g
Protein: 1.3 g
Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 10 mg
Fiber: 5.3 g
Sugar: 32 g
Vitamin A: 0 IU
Vitamin C: 41 mg
Calcium: 37 mg
Iron: 2 g
Potassium: 220 mg


11. Kale Green Smoothie

Kale Green Smoothie That Help You Lose Weight and Cleanse Your System


KALE IS RECOGNIZED for providing support for the body’s detoxification system. Research has shown that isothiocyanates made from kale’s glucosinolates can help regulate detox at a genetic level. A bunch of big words that mean kale does a body good.

INGREDIENTS

1 cup firmly packed, stems removed kale or collard greens
½ Granny Smith apple
1 ripe banana
¼ cup loosely packed fresh flat-leaf parsley leaves
1 cup water

NUTRITIONAL INFORMATION

Calories: 184
Carbohydrate: 46 g
Protein: 4 g
Fat: 1 g
Saturated Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 38 mg
Fiber: 7.4 g
Sugar: 23 g
Vitamin A: 11,691 IU
Vitamin C: 117 mg
Calcium: 127 mg
Iron: 2.5 mg
Potassium: 805 mg


12. South Seas Smoothie

Just like regular water, COCONUT WATER helps detox your body by flushing out harmful bacteria and keeping you hydrated. Coconut water helps you stay hydrated because it’s an excellent source of electrolytes, and one 8.5-ounce serving has fifteen times more potassium than most sports drinks. Potassium is one of the electrolytes that helps your body replace and retain the fluids needed to operate most efficiently.

INGREDIENTS

1 cup mango chunks
1 tablespoon lime juice
1 cup unsweetened coconut water
Pinch of cayenne powder

NUTRITIONAL INFORMATION

Calories: 154
Carbohydrate: 37 g
Protein: 2.5 g
Fat: 1 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 255 mg
Fiber: 5.6 g
Sugar: 31 g
Vitamin A: 1,565 IU
Vitamin C: 53 mg
Calcium: 75 mg
Iron: 0.9 mg
Potassium: 863 mg


13. Orange Double-Berry Smoothie

Orange Double-Berry Smoothie That Help You Lose Weight and Cleanse Your System


CITRUS FRUITS are very acidic, and acidic fruits are excellent for helping the body detox. Oranges, while being acidic, are also high in vitamin C, and the fiber they provide is necessary for healthy elimination.

INGREDIENTS

1 navel orange
½ cup frozen blueberries
½ cup frozen raspberries
¼ cup water

NUTRITIONAL INFORMATION

Calories: 155
Carbohydrate: 38 g
Protein: 2.3 g
Fat: 0.5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 0.8 mg
Fiber: 11.6 g
Sugar: 24 g
Vitamin A: 236 IU
Vitamin C: 90 mg
Calcium: 86 mg
Iron: 1.2 mg
Potassium: 302 mg


14. Green Dew Mint Smoothie

CUCUMBERS work as a detox aid, facilitating excretion of wastes through the kidneys, thus avoiding the body’s need to purge waste through the skin. In other words, cucumbers are good for your healthy skin, too.

INGREDIENTS

¼ cucumber, peeled
1 cup honeydew melon
½ cup pear juice
1 tablespoon fresh lime juice
⅛ cup fresh mint leaves

NUTRITIONAL INFORMATION

Calories: 218
Carbohydrate: 52 g
Protein: 2.1 g
Fat: 0.4 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 33 mg
Fiber: 1.8 g
Sugar: 38 g
Vitamin A: 127 IU
Vitamin C: 87 mg
Calcium: 18.3 mg
Iron: 1.1 mg
Potassium: 478 mg


15. Tummy Buddy Smoothie

Tummy Buddy Smoothie Detox Papaya and Ginger


GINGER helps speed up your circulation, promoting healthy sweating and supporting liver function, therefore helping your body in its efforts to detoxify.

INGREDIENTS

¾ cup papaya
¾ cup sliced peaches
½ pear
1 teaspoon peeled, grated ginger root
4 mint leaves
¼ cup water

NUTRITIONAL INFORMATION

Calories: 148
Carbohydrate: 37 g
Protein: 2.5 g
Fat: 0.7 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 4.6 mg
Fiber: 6.6 g
Sugar: 25 g
Vitamin A: 1,586 IU
Vitamin C: 77 mg
Calcium: 43 mg
Iron: 0.7 mg
Potassium: 635 mg


16. Cinnamon Pear Sweetness

If you haven't tried the combination of pears and cinnamon, you are missing out; they are one of nature’s great flavor combos, with the “sweet” benefit of being good for you. Pears are high in fiber and “sweep” the body, cleaning the colon to allow the body easier cleansing and elimination. Cinnamon may prevent the accumulation of some fats.

INGREDIENTS

2 pears
½ cup orange juice
1 teaspoon ground cinnamon
1 teaspoon honey

NUTRITIONAL INFORMATION

Calories: 278
Carbohydrate: 73 g
Protein: 2.2 g
Fat: 0.7 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 4.5 mg
Fiber: 10.6 g
Sugar: 51 g
Vitamin A: 324 IU
Vitamin C: 76 mg
Calcium: 44 mg
Iron: 0.9 mg
Potassium: 643 mg


17. Green Tea Goodness

GREEN TEA contains bioflavonoids. Flavonoids are antioxidants, responsible for the many health benefits of green tea. They are potent free-radical scavengers, which help detoxify the body and eliminate the damage done by the free radicals. Besides being a wonderful detox aid, a touch of molasses adds sweetness to this smoothie!

INGREDIENTS

1 cup frozen white grapes
1 cup fresh baby spinach
6 ounces strong brewed green tea, cooled
½ medium avocado
1 teaspoon molasses

NUTRITIONAL INFORMATION

Calories: 258
Carbohydrate: 32 g
Protein: 4.1 g
Fat: 15 g
Saturated Fat: 2.2 g
Cholesterol: 0 mg
Sodium: 47 mg
Fiber: 8 g
Sugar: 22 g
Vitamin A: 2,989 IU
Vitamin C: 16.8 mg
Calcium: 141 mg
Iron: 3.3 mg
Potassium: 1,227 mg


18. Detox Deluxe Smoothie

WALNUTS and other seeds are a good source of arginine, which aids the liver in removing ammonia, a toxic waste product that occurs during the metabolism of proteins.

INGREDIENTS

1 cup cherries
1 medium orange
2 tablespoons walnuts
⅓ avocado
1 cup fresh spinach
¼ cup water
1 teaspoon honey (optional)

NUTRITIONAL INFORMATION

Calories: 478
Carbohydrate: 57 g
Protein: 9.7 g
Fat: 29 g
Saturated Fat: 3.1 g
Cholesterol: 0 mg
Sodium: 29 mg
Fiber: 13.1 g
Sugar: 41 g
Vitamin A: 3,310 IU
Vitamin C: 94 mg
Calcium: 138 mg
Iron: 2.5 mg
Potassium: 1,150 mg


19. Tropical Detox Smoothie

CILANTRO has been used as a general detoxifying remedy for years and has been found to chelate (remove) heavy metals like mercury, aluminum, and lead from the body. In fact, it is believed to cross the blood-brain barrier and actually remove those metals from the brain.

INGREDIENTS

Small handful cilantro, with stems
Handful of fresh baby spinach
⅓ cup chopped pineapple
1 small kiwifruit
½ banana
¾ cup water

NUTRITIONAL INFORMATION

Calories: 151
Carbohydrate: 35 g
Protein: 4.4 g
Fat: 0.8 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 59 mg
Fiber: 5.7 g
Sugar: 21 g
Vitamin A: 5,818 IU
Vitamin C: 123 mg
Calcium: 120 mg
Iron: 2.1 mg
Potassium: 1,083 mg


20. Green Melon Sensation

Detox Smoothies That Help You Lose Weight and Cleanse Your System


A FRUIT COMBINATION you don’t often see, but you will absolutely love. The lime adds a boost of flavor as well as providing great cleansing benefits. Pears contain the antioxidant and anticarcinogen glutathione, which is recommended for the prevention of high blood pressure.

INGREDIENTS

½ cantaloupe melon
2 kiwifruits
1 pear
Juice of ½ lime
¼ cup apple juice

NUTRITIONAL INFORMATION

Calories: 324
Carbohydrate: 81 g
Protein: 5 g
Fat: 1.8 g
Saturated Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 48 mg
Fiber: 11.9 g
Sugar: 61 g
Vitamin A: 9,383 IU
Vitamin C: 259 mg
Calcium: 127 mg
Iron: 1.8 mg
Potassium: 1,510 mg


The recipes in this article have not been tested with metric measurements, so some variations might occur.
Remember that the weight of dry ingredients varies according to the volume or density factor: 1 cup of flour weighs far less than 1 cup of sugar, and 1 tablespoon doesn’t necessarily hold 3 teaspoons.