How to Prevent Binging with Supplements and Vitamins

How to Prevent Binging with Supplements and Vitamins

We’ve all been there – 3 AM, in front of the fridge, digging into the last of the chocolate ice cream.

Cravings, or simply a very strong desire to munch on a particular food, are nothing out of the ordinary, and everyone has them from time to time.

fridge binge 3 am

However, excessive binge eating and extensive difficulty in controlling your appetite might be a sign that something is not quite right. This kind of behavior comes with feelings of guilt and shame, which can often plunge you right back into the pantry – not a pleasant ride.

What is Binge Eating?

Plenty of people are guilty of overeating at some point or another, but what many people don't realize is that binge eating is something almost entirely different. While going back for seconds, or even thirds, on Thanksgiving Day can definitely leave you filling over-full and less than proud of yourself, binge eating is a disorder where a person literally feels as though they have no choice but to keep piling onto their plate.

Usually, binge eaters will go through episodes where they can't stop themselves from eating more no matter how full or sick they get. And, these binge eaters typically don't do so in public. Rather, they have a breakdown late at night when the rest of the people in the house are asleep or they sneak food throughout the day when no one is looking.

What is binge eating and how to prevent it

Binge eating is a real disorder that can be hard to conquer on your own. Professional guidance is highly recommended to help you get your binge eating under control, but how do you know if you're a binge eater? If you find yourself having episodes where you eat far too much, usually to the point of being sick, and then feel extremely guilty afterward even though you could not stop yourself, you are likely a binge eater.

There is a fine line between severe overeating and binge eating, so it is worth reaching out to a medical professional and talking to them about what you are experiencing. However, before you make any drastic changes to your lifestyle, realize that your dietary choices are secondary to the root cause of the problem, which usually has to do with your self-image, emotions, and even trauma that you may have experienced in the past.

Binge eating will not simply go away on its own. It's a serious disorder that usually requires intervention to address so that you can identify what has caused you to become a binge eater and then work through your choices in order to form healthier habits and an improved self-care routine. It will take effort, but you can get back to your normal, healthy lifestyle with some assistance.

There are dozens, if not hundreds, of reasons why you may be turning to food for comfort. But one of them might be something you haven’t thought of: you may be experiencing a disbalance in your macro- and micronutrient intake, which could be causing your cravings.

On the other hand, even if you’re eating out of purely emotional reasons, you can still turn to vitamins and supplements to help you overcome the challenge, as certain micros can act as hunger suppressants.

Remember the golden rule of healthy weight loss: you are looking to reduce your daily caloric intake by somewhere between 200 and 500 calories. True, you can up that number even further, but if you want to keep the process both safe and less difficult, these are the numbers you’re aiming for.

The Best Vitamins and Minerals to Help with Appetite Control and Binge Habits

To that reduced diet, add the following vitamins and minerals, and you should be on your way to controlling binging habits.

Vitamin B

The B vitamin group is an excellent aid in weight loss. While the group itself consists of many members, the most notable allies include vitamins B2, B3, B5, and B6. They are the ones that help reduce hunger pangs, promote healthy thyroid function (also very important in keeping your hunger levels in check), and regulate your body’s metabolism:

  • B3 is also one of the components of the glucose tolerance factor, which is released into the bloodstream when sugar levels are on the rise. It helps stabilize blood sugar spikes and dips, keeping its levels in check. As hunger is often caused by a drop in blood sugar levels, regulating your B3 intake can be an excellent first step.
  • B5 plays an important role in the production of energy and adrenal functions, so it works to keep you moving and energized, thus contributing to your weight loss efforts.
  • Finally, B6 also helps regulate thyroid functions and metabolism, helping you feel better with what you eat.

Foods rich in B2 include beef, tofu, milk, spinach, and almonds.

B3 is found in chicken breast, tuna, salmon, turkey, and avocado.

For B5, up to your intake of (again) salmon, avocado, and chicken, and add in sweet potato and lentils.

As for B6, you can again reach for turkey and chicken, as well as milk and eggs.

Vitamin C

We all reach for vitamin C when we have a cold or the flu, but it is also great in controlling the appetite and cravings. Buffered vitamin C is especially good for the purpose, as it contains calcium and magnesium, and is used as an anti-addictive. Taking it regularly can help you curb those late-night munchies.

Vitamin C on its own can be found in citrus fruits, chilies, kale, blackcurrant, and even spinach.


Magnesium is an amazing mineral that helps convert the glucose (or blood sugar) in your body into fuel you can burn for energy. When your magnesium levels are low, your body’s cells are less effective in using insulin. When your blood sugar levels plummet (a state is known as hypoglycemia), you will feel hungry, tired, weak, shaky, and dizzy.

To prevent this, you can up your magnesium intake, and keep your insulin levels in check. The fewer spikes and drops you have during the day, the more energized and less hungry you will feel.

Some of the best sources of magnesium include:

  • leafy green vegetables
  • nuts and seeds
  • legumes
  • whole grains
  • avocado
  • bananas
  • peas
  • cabbage
  • broccoli
  • brussels sprouts
  • salmon and tuna


Glutamine is an amino acid, a building block of protein. When your body is able to synthesize it on its own, the majority of glutamine you need is made in your muscle cells, and it keeps them working properly. However, when you put your body through a workout or when you’re injured, you use up your glutamine stores quickly.

When you’re eating too much and have excess weight, your body needs more glutamine than normal. And if you don’t have enough of it, your body will start breaking down muscle tissue to get to the glutamine. This will cause you to lose muscle mass instead of fat.

To lose fat, you will need to have enough glutamine in your body to prevent muscle breakdown.

Luckily, sources of glutamine include a lot of the foods we’ve already listed, like meats, seafood, milk, nuts, eggs, beans, and even things like bone broth.


Omega-3 fatty acids are a family of fats that are crucial for our health. Omega-3s from fish oil can help you reduce hunger pangs and help keep your appetite in check, as consuming more of it will keep you feeling fuller for much longer.

Don’t make the mistake of avoiding fats when trying to lose weight and control your cravings. Fats are a necessary part of a healthy diet, but when we say fats, we mean healthy fats, as opposed to the unhealthy and highly processed kinds.

Omega-3 can be found in fish like salmon, herring, mackerel, sardines, as well as oysters and anchovies.

Anything else that can help?

Eating more protein can make you feel fuller, which should keep the hunger at bay for longer. Protein will also help you burn more fat and build muscle, but again, you do have to eat carbs and fats too.

If you want to get your dose of vitamins and minerals from a food supplement, try to choose one made from gelatin. Gelatin is good for the digestive system, and it helps protect your joints, so adding it to your diet can be a good choice as well.

Only choose supplements from reputable manufacturers. As the FDA doesn’t control supplement production, there is no guarantee of what you’re getting in your bottle – so do your research, and don’t trust the marketing alone.

Finally, and maybe most importantly, work on your mind as well as your body.

Overeating is the doorway to a vicious cycle of self-doubt and self-loathing, so try not to put yourself down for eating. If food is your way of coping with life, try to work on what’s troubling you alongside the efforts to eat less. With a healthy approach to food, you’ll be on your way to overcoming your cravings and living a much happier life.


5 Quick and Easy Tips for Preparing Healthy Meals

5 Quick and Easy Tips for Preparing Healthy Meals

According to a World Health Organization statistic, approximately 2.8 million people die every year due to obesity.

Obesity is a medical condition where your body stores an excess amount of fats. These fats can cause multiple other diseases such as cardiovascular issues, diabetes, and many others. Hence, avoiding obesity is vital for a healthy living.

Our lifestyles today promote unhealthy life choices. We want everything fast and quick which has caused an extreme hike in the consumption of junk food. We avoid physical activities. Sitting on the couch for hours and binge eating is our new concept of unwinding. With this dilemma, the need of the moment is to start making healthier choices in our food intake.


It will be fair to say that recent times saw an increase in the trend of consuming nutritious, healthy food. The statistics show deteriorating health figures. Hence, today, people have started realizing the immediate need to move away from an unhealthy lifestyle.

The 5 Simplest and Easiest Steps to Prepare Healthy Meals

If you also wish to take some effective steps towards a healthy eating lifestyle, read ahead for some of our amazing and super helpful tips. These tips will assist you in making healthy and wholesome foods that you can consume every day for a hale and hearty living.

1. Eat Your Veggies!

We all remember getting scolded by our parents for not finishing the veggies on our plate, don’t we? That’s because vegetables, as boring and tasteless as they may feel on our palate, are packed with nutrition.

Vegetables have no cholesterol at all and are also low on the calorie count.

Having a portion or bowl of vegetables with every meal will help you lower your calorie intake. Vegetables provide some very important nutrients to your body which include potassium, dietary fiber, Vitamin A, and Vitamin C.

Sweet potatoes, lentils, spinach, kidney beans, and tomatoes are some vegetables that are high in potassium. Having a kidney bean salad or baked sweet potatoes as a side portion with your steak will provide you a good chunk of nutrients. Intake of a potassium copious diet can also help you maintain a healthy level of blood pressure.

Dietary fiber from the general intake of vegetables will help you lower your blood cholesterol level and reduce the risk of heart diseases. Fiber also helps keep constipation at bay by inducing proper bowel functions. The trick behind eating vegetables as a necessary portion of your meal is that the fiber-rich veggies will make you feel full without an excess intake of calories. Make sure you keep the skin intact of most of the veggies you eat since most of the fiber is in that peel.

Vitamin A and C are also very crucial for your skin, eyes and dental health.

Vitamin C is also the nutrient that helps you absorb iron into your body. Hence, both vitamins are extremely vital for your body.

Making sure that you have at least one portion of vegetables in your meal is a great way to intake healthy meals. You can have these vegetables either stir-fried, air fried, boiled or baked.

2. Portion Control is Your Best Friend

One major mistake we often make with our healthy eating plans is going for the all-or-nothing approach. This usually backfires. There will come a point where you will get completely sick of your healthy eating. This might just end up with you downing an entire tub of ice cream in one go. Trust us that happens!

Therefore, you need to devise measures to keep you motivated in your healthy eating routine. One important thing to remember is that all foods are good unless eaten out of moderation. This means you can have a small portion of almost everything and get away with it. Maintaining a healthy lifestyles does not mean you stop enjoying your life altogether. Besides, good food is a very important part of a happy life.

Keep a calorie count chart with you to know which food provides how much calories to your body. This will help you define portions for your meals. So, let’s say you are someone who loves cheese. Cheese, if taken in moderation is, in fact, very healthy food for you. It provides your body with calcium, fat, protein, and is an amazing source of Vitamin A and B-12.

portion control is key to weight management

According to the prescribed daily calorie intake, an average man needs around 2500 calories to function and maintain weight. An ounce of cheddar cheese has around 120 calories. Hence, it is not the food that is harmful, it is the amount it is consumed in which poses the actual threat.

Instead of having small portions of food items that are high in calorie count and harmful fats you should keep a bigger portion of your meal for veggies, fruits, and lean meats.

3. Opt for Lean!

Often, the difference between a healthy meal and an unhealthy one is quite negligible. We believe that certain food choices do not make much of a difference when in actual they are the main culprits. Fatty meat is one of those perpetrators.

Meat is a great source of protein. It is prescribed to be consumed as a part of a healthy, well-balanced diet. However, it is the fat content that is actually harmful. To ensure that your meat intake poses minimum health risks to choose leaner meat.

Lean meat is basically meat with less fat content. In the case of chicken, 80% of the fat content lies in the skin. Make sure when you consume chicken, you eat it without the skin. Also, the darker meat cuts such as the thighs include high-fat content. Skip those and move towards eating whiter meat cuts such as breasts, wings, etc.

You can also add white-fleshed fish in your diet as they are an amazing source of protein and classify as lean meat. Beef is also an amazing source of B vitamins and zinc. Hence, skipping beef altogether from your diet is not a healthy decision.

The concept of lean does not only apply to meat though. It can also be applied to other food items and involve an intake of a lesser fatty version such as Greek yogurt. Your cooking methods can also be leaner such as baking or boiling your food instead of frying them in oil.

4. Eat Fruit as Your Dessert

Often, we forget the harm these tiny little desserts have on our bodies. Desserts are mostly made of refined carbs, trans-fat and added sugar. If you are a sweet tooth and require a dessert after every meal, know that you are not doing much good to your body. The main harmful ingredients inside any dessert are butter, processed sugar, and white flour. Before you jump on to quench your craving, make sure your dessert bowl does not contain these three ingredients.

One healthy way is to replace your dessert with fruits! Make yourself a scrumptious fruit salad for the dessert portion of your meal.

According to the USDA My Plate guidelines, half of our plate should have vegetables and fruits. Fruits are high in nutrients and provide your body with a multitude of minerals and vitamins. They aid in preventing Vitamin A and Vitamin C deficiencies. Also, fruits such as blueberries, strawberries, cranberries, etc. are high in phytochemicals which are being proven for major health benefits.

Replacing your dessert with a small bowl of berries will help you satisfy your dessert craving and reduce bad eating habits. Eating a diet full of vegetables and fruits immensely lowers the risk of heart diseases. It also acts as a deterrent for certain types of cancers.

5. Incorporate Whole Grains in Your Diet

Whole grains are a power-house of vitamins and minerals. They are an easy and simple way to make your meals super healthy and bursting with nutrition. They are known to be high in nutrients such as proteins, fiber, antioxidants, B vitamins, magnesium, etc. Consuming a diet abundant in whole grains is known to reduce the risk of cardiovascular diseases, diabetes, obesity, etc.

The bran is the whole grain that provides high levels of fiber which are very beneficial for the health. Cardiovascular diseases are known to be the number one cause of death globally. Incorporating whole grains into your diet immensely reduces the risk of heart diseases. One study shows that consuming three courses of whole grains a day reduces the risk of heart disease by almost 22%. Another study goes on to show that consumption of whole-grain reduced the chances of a stroke by almost 25%.

Examples of whole grains that can be incorporated in your meals are oatmeal, quinoa, brown rice, etc. Make yourself an oatmeal and fruit pudding for the breakfast to reap the amazing benefits of whole grains. Also, replacing white rice with brown rice or quinoa as a side to your meat dishes can reduce the harmful effects of processed grains.


In conclusion, our lifestyles today cause more harm than good in the long run. We have adapted ourselves to a routine that is far from what the nature prescribed for us. Such an existence is now creating serious harmful health hazards for the majority. Adopting healthier options and quitting a lifestyle that promotes inactivity, unhealthy diets, and harmful habits have become the need of the moment.

Incorporating healthier eating habits is the first and most important step towards a healthy lifestyle. Adopt our five helpful tips for preparing healthy meals and enjoy your mealtimes without any guilt!


Not All Processed Meats have the Same Level of Cancer Risk

Not All Processed Meats have the Same Level of Cancer Risk

[Press Release received December 21st, 2019]

Researchers from Queen’s University Belfast have questioned the World Health Organisation’s blanket classification of processed meat as carcinogenic after finding significant evidence gaps between processed meat treated with nitrites and nitrite-free processed meat.

Strongest link yet between nitrites & cancer but ‘not all processed meat has the same risk’

Dr. Brian Green, Dr. William Crowe, and Professor Chris Elliott OBE, all from the Institute for Global Food Security (IGFS) at Queen’s, reviewed existing peer-reviewed literature on the relationship between processed meat and the development of bowel, colon and rectal cancers. The results of their meta-analysis have been published in the high-impact journal Nutrients.

They found that not all processed meats carry the same level of cancer risk.

They initially reviewed all recent, English-language studies into the consumption of processed meat and cancer risk and found the results inconclusive – around half the studies evidenced a link with colorectal cancer (CRC). This explains the appearance of contradictory claims in the media in recent years.

But when the researchers isolated research which only tested the consumption of processed meat containing sodium nitrite – a preservative used to extend shelf life and enhance color – evidence of a link with CRC jumped from half to just under two-thirds – 65%.

Are hot dogs safe?

“When we looked at nitrite-containing processed meat in isolation – which is the first time this has been done in a comprehensive study – the results were much clearer,” explained Research Fellow Dr. William Crowe.

“Almost two-thirds of studies found a link with cancer.”

The WHO classified all processed meat as a carcinogen in 2015 – including bacon, sausages, and ham as well as continental European products like prosciutto and salami.

Not all processed meat, however, contains nitrites.

British and Irish sausages, for example, are not processed with nitrites even though many of the Continental and US sausage equivalents – like frankfurters, pepperoni, and chorizo – are. Some newer types of bacon and ham, processed without nitrites, are also appearing on the market.

Bacon — good or bad?

In its 2015 statement, the WHO did not distinguish between processed meats containing nitrites and those without. Based on the results of their meta-study, the IGFS researchers now believe there is a need to define the health risk of both types of processed meat – separately.

Co-author Professor Chris Elliott OBE, who carried out the UK Government’s inquiry into food safety after the horsemeat scandal, said this latest research brought more clarity to what has been a confusing area for the food industry and the public.

Why so Much Confusion Exists in the Food Industry and the Public

He said: “Because there have been conflicting claims in the scientific community and the media about which types of meat may be carcinogenic, this study couldn’t have come at a better time. It brings much-needed rigor and clarity and points the way for further research in this area.”

So should the public immediately stop eating processed meat containing nitrites? “It’s important we eat a healthy, balanced diet in line with the government’s ‘Eatwell Guide’,” said study lead author, Dr. Brian Green. “The current Department of Health guidance advises the public to consume no more than 70g of red or processed meat per day.

“That remains the guidance, but we hope that future research investigating the link between diet and CRC will consider each type of meat individually rather than grouping them together. Our findings clearly show that not all processed meats, for example, carry the same level of risk.

“There is more research to be done before we can definitively prove causality regarding processed meat and cancer – there are so many variables when it comes to people’s diets. But based on our study, which we believe provides the most thorough review of the evidence on nitrites to date, what we can confidently say is that a strong link exists between nitrite-containing processed meat, such as frankfurters, and CRC.

The IGFS team intends following up its evidence review with a pre-clinical study probing the effects of nitrite-containing meat on CRC.

  • For further information or to request an interview one of the research team, please contact IGFS Communications Officer Una Bradley on [email protected] or +44 (0)28 9097 6571 / +44 (0)7920 088450
  • The IGFS meta-analysis was funded by Invest NI through the Agri-Food Quest Competence Centre, which links scientific researchers with industry partners for research projects. The industry partners in this study were: Karro, Cranswick and Finnebrogue Artisan
  • The paper in Nutrients is open-access and can be read here


Are Medicinal Mushrooms Safe for Our Health?

Are Medicinal Mushrooms Safe for Our Health?

The best way to combat any disease is to do so naturally, using food as medicine, whenever appropriate, to maintain good health and prevent disease.

The mushroom is a much-appreciated food and easy to combine with other ingredients, however, the mushroom is one of the most recommended foods for a healthy diet, as it is rich in vitamins and proteins.

Traditional mushrooms have good benefits, are rich in antioxidants, which means they can help the immune system and many other benefits that you may not be aware of.

Many people do not know how good this food is, including it in the diet is very important because of its positive effects on health that have medicinal mushrooms as it is able to strengthen the immune system, avoiding diseases.

Below is a list of reasons why you should consume it…

8 Reasons Why Medicinal Mushrooms are Magic for our Health

Have cancer-fighting properties

This was revealed in 2010 in the journal Experimental Biology and Medicine where it was discovered that they can “suppress” the growth and cell reproduction of breast cancer, meaning that they can act as protectors against this type of cancer.

They can also help prolong the life of the patient with any type of cancer when chemical therapy is used. This is thanks to the content of lentinan that contains some fungi.

Can stimulate the immune system

It is proven that the content in lentinan and beta-glucan stimulates the immune system, beta-glucan is a type of sugar found in the cells of the walls of fungi.

It has the ability to reduce inflammation

Ergothioneine is a powerful antioxidant capable of relieving inflammation in the body. On the other hand, reishi mushrooms have been used medicinally to relieve conditions related to inflammation, research revealed that this mushroom also acts to combat allergic responses related to inflammation.

Chronic Inflammation and linked diseases

Too much inflammation is a bad thing…

Helps Lower Cholesterol

Beta-glucan and chitin are cholesterol-lowering fibers. Shiitake mushrooms contain a compound that helps the liver process cholesterol and removes it from the bloodstream. Another study found that mushrooms contain phytonutrients that help keep cells from sticking to the walls of blood vessels, which helps maintain good blood pressure.

Are high in vitamins B and D

Vitamin B has the ability to turn food into fuel for our body, giving us energy.

This could be very good for fighting stress, tiredness, anxiety, and depression.

The cremini mushroom is rich in vitamin B. Vitamin D helps the body absorb calcium and promotes bone growth. The morel mushrooms are rich in vitamin D and iron.

Strengthens the heart

They are also rich in potassium, which helps strengthen the heart, improving blood pressure. It also has the ability to reduce the possibility of cardiovascular complications.

Improves the functioning of the nervous system

This is due to the content of vitamin B1, this vitamin participates in the metabolism of carbohydrates for energy generation, playing an indispensable role in the functioning of the nervous system.

Delays the development of diabetes

The consumption of this food has a slowing effect on the development of diabetes, as well as reducing the symptoms associated with this pathology. The high level of fiber in mushrooms makes this food a great solution in the diet of people who already suffer from this health problem.

This food has proven to be essential in the diet, in addition to helping to strengthen health also helps fight disease. Everything is due to its vitamin content, protein and other compounds found especially in mushrooms, in addition to being delicious food and have different flavors depending on their species, is a vegetable with many health benefits, so it would be ideal to add to your diet.


How to Maintain a Healthy Lifestyle: Exercise and Nutrition Basics

How to Maintain a Healthy Lifestyle: Exercise and Nutrition Basics

There are many misconceptions when it comes to the definition of proper diet and exercise. Some people think that only those who want to lose weight should start exercising and adjusting their diet. And those who do want to lose weight think that as long as they are active and limit their food intake, then they’re well on their way.

However, these aren’t the only misconceptions. To explain it simply, proper exercise and diet work together to achieve a healthier lifestyle overall.

These tools should be used to live a better way of life that improves their productivity, physical and mental health, and relationships.

How to Maintain a Healthy Lifestyle: Exercise and diet Nutrition Basics

When it comes to creating a healthier lifestyle, the truth of the matter is that exercise and diet go hand in hand. You can’t take one and leave out the other.

Well, technically, you can, but the results won’t be as effective.

Your diet has to complement the exercise routine you’ll follow. Without adjusting your nutrition to match your workout routines, your body can be harmed instead of benefited by your exercise. The same applies to the effect exercise has on nutrition. Exercise will boost the benefits you get from nutrition, helping you reach your goals faster, and ensuring that your diet is a healthy one.

For instance, people seeking to lose weight might follow a very strict diet plan that’s lacking in essential nutrition. With the help of exercise, they’ll find that they can follow a more lenient diet that still helps them in shedding extra pounds. The same goes for those who want to gain weight. By following the right training regimen, their nutrition will help them add weight proportionally onto their bodies.

How to achieve proper exercise and diet goals

Finding the right fit between exercise and diet can be tricky for many people. In order to make sure you’re getting the best out of your exerted efforts, here are some steps to take to achieve your fitness goals:

Evaluate your current body

Before getting started, you need to understand the current state of your body. That’s the foundation upon which you’ll base all your following steps.

Evaluating your body depends on several factors, such as measuring the percentage of fat, muscle, water, and bone present in our bodies. The most commonly used method of estimating the fitness level of your body is measuring the Body Mass Index (BMI), but it’s not the most accurate method.

To get an accurate evaluation, you’ll want to use more advanced methods, such as the body fat scale. While it’s not the most accurate way of measuring body fat, it comes pretty close and is quite practical.

Set your goals

After getting an accurate evaluation of your body, it’s time to set your goals.

Do you want to lose, maintain, or gain weight?

Your goals will shape the plan you make for both your exercise and diet. If your goal is to focus on losing weight, you need to calculate the number of calories needed by your body to perform its basic functions throughout the day, also known as the Basal Metabolic Rate (BMR). After adding the number of calories you need to boost energy throughout the day, which will depend on your level of activity, your diet will be devised in which you’re in a calorie deficit mode. This means that the total number of calories you get from your diet is less than those required to cover your daily needs of energy, thus forcing your body to use its own fat reserves for energy.

If you want to maintain weight, then your Required Daily Amount (RDA) will be to get exactly the amount you need, not more or less. If you want to gain weight, you’ll consume additional calories.

a healthy lifestyle inspires greatness in your life

Evaluate your current lifestyle

The lifestyle you maintain plays an important role in how your fitness goals will turn out to be. Busy individuals will find it almost impossible to spend three hours every day working out at the gym; those who smoke will find it difficult to keep up with their routine. Define all of the factors in your current lifestyle that will act as obstacles when attempting to achieve your goals.

Adjust your lifestyle to your goals

Making lifestyle changes can be difficult, but it’s all about finding a middle ground. For instance, if your fitness goals are more important than smoking, then you’ll find that you need to give it up – or at least decrease your smoking habits gradually. On the other hand, you should find a way to integrate proper exercise and diet into your life smoothly. Instead of thinking that you need 3 hours per day at the gym, you can find a 30-minute at-home workout routine to do before you go to work. You can devise your diet plan in ways that are practical and don’t require much hassle.

Devise a plan

The most important thing about proper exercise and diet is to devise a solid plan. There’s a plethora of training routines and diet regimens, so the most important thing is to understand how each one of them works, how exercise and diet complement each other, and how they fit into your life.

Commit to your plan & track your progress

You’ll face days when committing to your plans comes naturally, but you’ll also find days when it’s extremely difficult to keep up your routine. Remember, changing your habits requires time and conscious effort. Every time you feel like skipping your workout or cheating on your plan, remember your goals and why you started in the first place. It’s normal to fail at times, what matters is that you get back on track right away. Tracking your progress is a great way to witness real results and grow motivated to continue.

Whenever you mention “diet” or “exercise”, people get one of two ideas: They either think you’re overweight or you’re a gym fanatic. However, adopting a proper diet and exercise should be something that everyone does; it’s one of the best ways to enhance your quality of life. After evaluating your current body and lifestyle, setting your goals, devising -and committing to- a plan that fits into your life, you’ll be able to get the best benefits that proper exercise and diet can add to your life.


What is Alkaline Water and Should You Be Drinking It?

What is Alkaline Water and Should You Be Drinking It?

Diet and fitness fads are ever-changing.

One day, every single person at the gym is chugging down whey protein, the next, it is all about green coffee beans. People are willing to follow whatever “magical” potion is thrown at them, as long as it is fast and easy.

Unfortunately, this can sometimes lead to serious health issues. Blinded by desperation, people will follow such trends without proper research whether there is science behind it or not. However, when it comes to water, no one can deny the benefits of hydration. Your skin, hair, nails, gut, and basically your overall well being depend on your daily water intake.

But, even normal water has a new upgrade; Alkaline Water which is creating a buzz right now. What exactly is Alkaline Water? And should you be drinking it?

What Does Alkaline Water Mean?

The pH (Potential Hydrogen) measures the number of free Hydrogen ions in water. It determines whether water is acidic or alkaline. At pH 7, water is neutral; below 7 is acidic, while above is alkaline. Pure drinking water in its natural state is neutral. However, alkaline water (with pH ranging from 8 to 10) has gained recent popularity after the widespread research studies dubbing it the smarter water choice, especially within the fitness-obsessed communities and health fanatics, based on its ability to help with weight-loss among other heaps of benefits.

Where to Find Alkaline Water?

Alkaline water can be found in certain rocky environments like wells and springs, making it inaccessible to everyone. But, you can make your own artificial water using an alkaline water machine or ionizer which works on chemically changing the pH levels of regular tap water. This thorough review on presents a number of alkaline water machines available in the market mentioning the pros and cons of each. By connecting these machines to your water source, the ionizer separates the acidic and alkaline components through electrolysis. You end up in the alkaline water to drink, while the acidic component you can use for cleaning purposes.


For those who seek to incorporate alkaline water into their diets, these machines will be a cost-efficient alternative to buying it bottled over the long run. Plus, you get to prepare it to form the comfort of your homes.

Is Alkaline Water Beneficial?

Alkaline water enthusiasts believe that alkaline water has many advantages that include:

  1. Neutralizing Stomach Acidity: given the alkaline nature, it helps with neutralizing the acidity in the stomach, treating cases of persistent acid reflux.
  2. Promoting Weight Loss: by ridding the body from weight-adding toxins, alkaline water is believed to help with weight loss.
  3. Improving Skin Health: again, by detoxifying the body from harmful substances, skin becomes healthy and glowing. Also, the easier absorbed nutrient alkaline water contains are believed to have anti-aging properties, leaving the skin looking younger and suppler.

Risks Related To Alkaline Water

Even though generally speaking, alkaline water is safe to consume, some studies show that over time, it can cause some serious health issues. Each of the above-assumed advantages has a counter opinion in response.

For instance, the over-alkalinity of the stomach can cause nausea, aches or vomiting. Or worse, it can go as far as substantially decreasing the levels of calcium in the body affecting the overall health of bones. The biggest point of concern, though, is how alkaline water has been promoted as a “cure” for cancer. This is such a dangerous claim and was never really proved to be true.

Those skeptical about the alkaline water debate that regular neutral water does exactly what alkaline water does at a much less cost. They mainly see that there is absolutely no point in going out of your way to getting your hands on what they believe to be just another marketing hoax.

Should You Be Drinking Alkaline Water?

There is yet to be a strong case of how alkaline water is superior to normal drinking water, but after all, it remains water. If you buy into the beliefs in this kind of water and it would take you up, your hydration game, then, by all means, go for it. It is advised to beware of overconsumption and not go overboard and have it replace normal water completely.

As long as you have all the facts you need about alkaline water and made your own investigation, weighing the benefits against the risks, you can make an educated choice. Our bodies are different and react differently to what we consume; alkaline water might prove great for your friend but does nothing for you. Be your own judge and ease into it one sip at a time.


As if you needed a reason to stay hydrated, see what water is responsible for in your body


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