Protein Supplements For Improving Your Athletic Endurance

Protein Supplements For Improving Your Athletic Endurance

Exercising purely for health and exercising to improve your athletic endurance and reach your fitness goals seem to be two different things. If you want to stay healthy, you can’t push yourself too much. If you push yourself too much, you won’t be healthy. Though this is a common opinion among many who are just getting into the world of fitness, it’s almost entirely wrong. There is a way to push yourself, progress your body, but not use dangerous chemicals to get results.

Types of Whole Food Protein
There's a ton of different types of single ingredient, whole food protein sources… which are your favorites?

You can exercise for both health and body improvement, all thanks to a little thing called “supplements”.

If you search Google, you'll find we have a lot of questions about protein and supplementation. Just a few which we will try to address in this article include:

  • are protein supplements necessary?
  • are protein supplements healthy?
  • are protein supplements safe?
  • are protein supplements worth it?
  • how protein supplements work?
  • what protein supplements should I take?
  • how do protein supplements work?
  • when protein supplements should be taken?
  • what protein supplements should I take?
  • who needs protein supplements?
  • why protein supplements may be bad for you?
  • will protein supplements make me gain weight?
  • will protein supplements make you fat?
  • will protein supplements increase muscle mass?
  • and many more…

Supplements can help boost your body and fuel it enough to help you nail your workout. They stop muscle straining and can even prevent muscle tear. Of course, the effects all depend on the type of supplement you’re using. When it comes to protein powder, in particular, it’s usually associated with weightlifting and bodybuilding. What most people don’t realize is that protein is essential for athletic endurance.

How does protein work?

So, protein isn’t good for just bodybuilding and weightlifting. It has a key role in improving athletic endurance. If you want to exercise for a long period of time, you definitely won’t be able to do it without enough protein.

This is because, after around two hours of exercise, the body starts tapping into different sources of energy. The first thing the body turns to for energy is protein. Ingesting just glucose during your training session will cause the body to look for other places to obtain the protein it needs. The only choice it has will be your muscles.

Instead of gaining muscle mass, you’ll be experiencing lean muscle catabolism. During this process, lean muscles tear and deteriorate. As anyone informed enough will tell you, lean muscles are especially important and needed for improving performance. Otherwise known as muscle cannibalization, this process also affects your recovery time negatively and leads to quicker fatigue. Thus, we can conclude that ingesting enough protein is an absolute must when it comes to improving body performance.

What types of protein supplements are there?

The term “protein supplements” usually refers to protein powder. However, there are multiple types of protein powder. The difference between them is just how common they are, and which people can use them according to their dietary preferences.

The most common type of protein powder is whey protein. Whey is classified as a complete protein, as it contains all of the amino acids that the human body needs from food. It is also commonly known as water-soluble milk protein. Your body will have no trouble absorbing or processing whey protein.

Casein protein is the second most famous type. Being rich in glutamine, it is excellent for speeding up muscle recovery after exercise, which is why most athletes use it. Casein comes from dairy, which is why people who avoid dairy or are allergic to it shouldn’t use it. You should also know that the body digests casein more slowly, so it’s advisable to take it at night for best results.

Next, we move on to non-dairy based proteins, making them perfect for vegans and those who are lactose intolerant. First on the list is soy protein, which is the perfect substitute for casein or whey as it contains all of the needed amino acids.

Then, we have to mention the pea protein, which is a plant-based protein. It is considered to be a high-quality alternative to both dairy and to soy. It is the best source of the amino acid arginine.
Finally, we come to the hemp protein. It’s made of hemp seeds and is a complete protein. It’s also very rich in fatty acids. Both of these are perfect for those allergic to soy and dairy, as well as for vegans.

Whichever type of protein you decide to use, remember that they’ll all help you achieve your goal and improve your athletic endurance.

How much protein do you need?

When you’ve never used protein before, it’s easy to overestimate the amount you need. In the same respect, it’s easy to underestimate the amount as well. Too much or too little won’t do you any good, though. It’s important to know what you’re dealing with.

To establish how much protein you need when you’re trying to improve your athletic endurance, you need to calculate how much you need in normal circumstances first. Normal circumstances imply no training or light exercise. Most active individuals need between 12 and 15 percent of calories to come from protein.

When you’re putting your body under extensive stress and training it on a daily basis, you need much more. Protein should make up to fifteen to twenty percent of your daily consumption of calories in this scenario. The best way to establish how much exactly you need is to base the number on the amount of damage caused by hard training.

You can easily know how much your muscles are damaged by the soreness you experience after working out. There is a simple formula to calculate how much protein you need.

So, if we’re talking about moderate training, the number would be .45 grams per pound. Heavy training should count between .5 and .75 grams per pound. Finally, make sure your very heavy training sessions are followed by .8 to .9 grams of protein per pound.

When should you take a protein supplement?

Now that you’ve figured out your optimal amount of protein, it’s time to pay attention to another aspect. The timing is as important as the amount. After all, you need to make sure the protein is working with your digestive system and helping your body reach optimal results. You won’t achieve anything if the protein is absorbed at the wrong time.

When it comes to high-intensity sessions, you should aim to take between ten and twenty grams of protein one hour before you plan on working out. Protein can only be efficient fuel for endurance training if you ingest it when you’re supposed to. This is why it’s advisable to have a fixed workout schedule, so you always know when it’s time for your protein intake and so you can always have your protein powder handy.

As well as the crucial hour before exercising, you should mix protein with some carbohydrates in the span of thirty minutes after working out. This way, you’ll get the most efficient results as protein works excellently with carbohydrates.

The goal to keep in mind here is to achieve a positive balance. This means that your protein intake should meet all the requirements of your body for it to function normally. As well as that, you need to ingest enough protein to generate synthesis for new muscle tissue. Improved endurance and muscle growth can’t appear if muscle protein breakdown exceeds muscle protein synthesis. In other words, you need to counter your body’s urge to take away from your muscles by supplying it with adequate fuel at optimal intervals.

Should you ingest protein during workouts?

It was mentioned that protein should be consumed before and after exercise, but what about during? Does it make a difference and help your body if you ingest protein while you exercise, too?

An experienced athlete will generally experience glycogen depletion after around ninety minutes of exercise. When this happens, muscle cannibalization starts. To remind you, muscle cannibalization means that your body will be tapping into the protein in your muscles for energy supply. This leads to muscle damage and tearing, which is why the aforementioned positive balance is very important. This is why you should have a fueling plan for your workouts.

In other words, this is why protein ingestion during long workouts is essential.

When you hit the two-hour mark, you can expect that around fifteen percent of your calorie burn can come from protein. If you don’t continue to introduce protein while working out, your body will continue to rob your muscles of the amino acids that help build them. If that happens, you’ll be much sorer after working out and have a much harder time preparing for your next endurance session.

Keep in mind that glycogen is key when it comes to ingestion during exercise. If you’ve only now started with endurance training and protein, you should be careful with the amount you ingest during exercise. It’s safest to start experimenting with small amounts of protein during exercise. This way, you won’t overdo it, but you also won’t let your body tap into your muscles.
You can’t and won’t have any success without adding protein to your exercise regime. Make sure to have a carefully calculated protein shake with you during your long sessions, as you will need it often. You’ll be able to experiment with those smaller amounts more easily, too.

Can protein be used for something other than increasing endurance?

As it was mentioned above, protein is usually associated with weightlifting and bodybuilding. This leads us to the conclusion that protein can also be used for muscle growth. If you’re doing strength training and want to bulk up, you should definitely add protein powder to your diet.

Saying that protein builds muscle isn’t just a belief, it’s a fact backed up by science. Many types of research have been conducted and all have come to the same realization. Numerous studies also show that protein increases muscle growth in healthy adults if they do resistance exercise training. For example, if they lift weights.

Regardless of if you’re male or female, protein is going to help you build muscle. Even though muscle growth doesn’t depend on gender, it does depend on age. As we grow older, the effectiveness can decrease. This can be explained by the fact that more mature adults have higher protein requirements than younger people.

Athletes also need to be aware that ingesting more protein than their calculated needs won’t help them build more muscle.

As well as building muscle, protein is essential for muscle recovery. Your muscles are bound to suffer some damage after high intensity work out sessions, and protein can help rebuild them. It’s great for speeding up the healing process and recovering from soreness. Taking protein supplements after exercise can greatly reduce muscle damage, improve performance, and improve muscle protein synthesis.

How do you ingest protein powder?

Most people who have never used supplements before don’t know how protein powder can be ingested. Powder can’t be ingested on its own. It needs to be mixed with something. Usually, people make protein shakes where they basically just mix the protein with water. Even though this is highly effective, it can lead many to stop using protein powder after a while because they can’t deal with the taste.

This is why it’s important to get creative. You can come up with easy smoothie recipes where you can add the amount of protein that you need. They can be filled with fruit, dairy, and various cereals. The key to making a good smoothie is having a good combination of fruit. You want the flavors to match and mask the taste of protein.

Ingesting protein through smoothies can also be a great way of ingesting your daily vitamins and fiber. In some cases, a strong smoothie can serve as a replacement for a meal. If you’re in high intensity and endurance training, it’s generally advisable to use the smoothie as a snack instead of a replacement. You need adequate fuel for all the things you want to accomplish.

Thanks to the internet, there are numerous protein smoothie recipes online. You can choose your ingredients and smoothies based on what you like to eat, as well as on your dietary preferences. Regardless of how limited your diet is, you’ll be able to come by the perfect smoothie.

Creatine vs protein: What's the Deal?

Another very common supplement for increasing athletic endurance is creatine monohydrate. This can confuse most people who haven’t used supplements before and leave them wondering if they should use protein or creatine. To decide, you’ll need to be informed about the differences between the two supplements.

Up to now, we’ve been talking about protein, but what is creatine exactly and how does it help and affect you? Simply put, creatine is one of the eight amino acids our bodies use when they get tired. It’s stored in muscle and it helps boost your energy when you most need it. As well as that, creatine has been proven to aid your liver and brain function.

The reason people use it to improve athletic endurance is that creatine is the body’s go-to energy molecule. So, when you train long and hard, these molecules release the energy you need into the muscles. By using creatine, you’ll get more strength and endurance, as well as better agility, and even quicker recovery time.

3 big beefy benefits of beef protein #beefadvantage

Should you use creatine or protein? The answer is easy: both.

By combining creatine with protein, you’ll be reaching optimal grounds for growth and strength building. As well as that, you’ll ensure your endurance is at an all-time high. Mark that you will actually ingest more creatine if you combine it with monohydrate and protein than if you were just taking it by itself.

In the end, this isn’t a matter of one versus the other because these two supplements build each other up and work best together.

Is using protein supplements always a good idea?

Some people wonder if they really need protein supplements to achieve their full potential. After all, can’t they just get protein from other, more natural sources? Do they even really need protein to improve their endurance? Surely their body has enough, anyway.

These are all misconceptions.

Yes, you can ingest protein through other sources, and you should, but it won’t be enough to improve your athletic performance. Your body definitely doesn’t have enough to support this challenging goal. If you care about your health, you’ll realize that, yes, you do need protein powder.

Regardless of what your diet is, you’ll benefit from protein. Whether you’re gluten-free, paleo, low-carb, or low-fat, you need it. As we’ve already mentioned, there are multiple types of protein, all suitable for different people and their dietary preferences, so you don’t have to miss out regardless of what your diet is like.


Improving athletic endurance will be hard and will surely require a lot of work. Still, if you aim to bring your body to the brink of perfection, you have to do it responsibly. Protein will help you maintain optimal health while ensuring your body can handle anything you throw at it. No longer will long and strenuous workouts be a problem and no longer will you have to work out in vain. With the addition of supplements, all your fitness dreams will come true in no time.

Author Bio:

Mia Johnson is a writer with a ten-year-long career in journalism, of lately writing for True Protein in Sydney. She has written extensively about health, fitness, and lifestyle. A native to Melbourne, she now lives in Sydney with her 3 dogs where she spends her days writing and taking care of her 900 square feet garden. .

Five Surefire Ways to Start Eating and Living Healthily

Five Surefire Ways to Start Eating and Living Healthily

Healthy food is known to be bland, boring, and ridiculously expensive! You look around the supermarket and see that organically grown veggies are almost off the scale. Even lean meat can cost a fortune. It’s especially hard if you’re starting out and barely have enough to go through the day. Plus you have to think of your rent and other considerations that could crush your budget.

If the issue of healthy food stems up from the budget, then consider planting your own food and growing it to save money. Eating healthy doesn’t necessarily mean investing in high-end pills and exercise materials, you just need proper habits and exercise schedule to make sure you don't just lose weight, you also feel the improvements in your skin and actually feel fine.

Aside from the prices of the ingredients of healthy food, another concern is the taste and the actual discipline itself. It takes a while to get used to it, and a strict diet and amount of calories allowed will be tough to stick to. If you can manage to make it a habit, it will be easier for you to lose weight without even going to the gym. But the gym and a green diet is the best way to lose weight and is guaranteed to help you live longer and be healthier as you grow older. Eating healthy actually decreases your chances of getting cancer, heart diseases, diabetes, and even strengthens your bones. It also promotes better mood and boosts your energy levels as well!

However, you are promised great results. You can enjoy wearing more kinds of clothing without worrying too much if you would look good. Eating healthily not only makes you feel good, but it also makes you feel confident as well. It’s not as intimidating as you think. Living healthily can be as easy as loving any cuisine. Here are:

5 Tips and Ideas for Living Healthily

1 – Go for whole foods.

It’s delicious just to pop a frozen pizza in the oven and eat it while watching your favorite series. While it may feel like it’s a whole meal, ditch it for fresh fruits, vegetables, and whole grains for something healthier. Choose food that is packed with your daily need for healthy fats, fiber, protein, minerals, and vitamins and can make you feel active and awake throughout the day. There are various tasty dishes you can explore online to spice up your dinner plans and stay healthy while you’re at it.

2 – Delete sugary drinks from your plan.

Do you like drinking Coke and milkshakes? Say goodbye to those, and go for healthier options like water, black coffee, and unsweetened tea. Sugar in drinks increases the risk of liver damage, anxiety, palpitations, premature aging, and diabetes. Organic iced drinks like matcha green tea and water can be refreshing on hot days and good for your health. These unsweetened drinks can help you feel full if you ever plan to start intermittent fasting, which is fasting for long periods with just eight- to nine-hour windows for eating healthy food.

3 – Snack on nuts and seeds.

Nuts are filled with healthy proteins and fats alongside vitamins and minerals to keep you healthy and awake. Healthy seeds like pumpkin and chia are good for you too; they are the best source of vitamins and antioxidants that keep you in shape and make you look good. Most people add these in oats, cereals, yogurt, or even healthy fruit smoothies. You can add dark-chocolate nibs and dried fruits as well if you want something chewy, which are all healthy and safe snacks.

4 – Focus on counting nutrients over calories.

Contrary to popular belief, loads of calories aren’t always bad. It depends on the quality of the calories the food contains, not the amount. However, absorbing nutrients is more important; thus, you should keep your eye on the quantity and ditch food that is rich in trans fat. The energy you get from your meal determines how healthy it is, so pay attention to how your body acts after a meal.

5 – Eat more fatty fish.

Usually, people aren’t fond of fish, and it’s a shame. You can enjoy fish more by steaming or baking it, and the best fish you can use for these creative dishes are mackerel, tuna, and salmon. These fishes are known to be packed with omega-3 fatty acids, making them a superfood. They’re healthy and improve brain and heart health by an outstanding rate. They also contain good protein in each serving and are well-known to combat the possibility of Alzheimer’s and dementia. Besides, fish is as versatile as any other protein, and it’s usually a great blank palette to mix and match in any casserole you can think of. It can be cooked into something fun and unique, so it can be enjoyed by kids and other people who aren’t big fans of fish.

The Complete Guide to How Sugar is Bad for You

The Complete Guide to How Sugar is Bad for You

It’s no secret that governments all over the world are starting to crack down on sugar. They are passing taxes on sugary drinks and snacks, banning them from schools, and more treatment programs are becoming open to people who believe they are addicted to sugar.

The UK has introduced a sugar tax?

But what is the truth? Is sugar the new enemy?

The Different Types of Sugar

Coca leaves were used for centuries in their natural state to chew on or to make tea. This was normal and there were no issues. But, then they were highly processed and turned into a dangerous and addictive drug known as cocaine.

The innocent poppy flower suffered the same fate. Formerly a safe and effective tea, often used for relaxation and pain, it got super-processed and became a powerful, dangerous and addictive opiate.

Sugar first starts out as sugar cane – a healthy stalking plant. Used in its natural form you can’t consume enough to make you sick. But super-concentrated and processed it becomes like a drug. In fact, with lab rats, sugar outperformed cocaine as the drug of choice.

It’s important to know that there are various types of sugar, some natural and some very processed – to the point that even if they started natural, they are no longer natural.

  • FructoseDon’t get confused by the word. While fructose is derived from fruit, it’s gone through processing that makes it a highly-concentrated form of sugar. This type of fructose should really be called “industrial fructose”. Eating fructose from natural fruit is not unsafe and should not be avoided. Once processed, though, it becomes something else entirely and causes a lot of health problems.
  • Glucose – This is sugar that’s in your blood. You get it from natural plant foods such as carbohydrates, fruits, and vegetables, especially starchy ones. It’s one of the most important medications and very readily available in nature. It supplies almost all the energy to the brain. It’s important for metabolic health, respiration and more. If you want to be able to think clearly, you must have the right amount of glucose. Glucose is created industrially by using starchy plants like corn, rice, wheat, and other ingredients.
  • Lactose – Found in milk, it’s made from galactose and glucose. Industrially it’s produced as a by-product of the dairy industry. Most humans produce lactase to help digest this type of sugar far into adulthood. But some people, especially from eastern and south-eastern Asia and some parts of Africa cannot properly digest this type of sugar in adulthood.
  • Maltose – This sugar is found in the germination process as the seeds break down their starch stores for food to sprout and grow. This type of sugar can cause many intolerances as well as weight gain, kidney stones and more. However, eating it in its natural forms such as in sweet potatoes, soybeans, barley, and wheat (other than those who suffer from celiac) is healthy.
  • Sucrose – This type of sugar comes from cane and beets. Modern processing can make it look just like table sugar. Before it’s been processed it has a lot of health benefits, vitamins, and minerals. Honey is mostly fructose and glucose with trace amounts of sucrose.
various types of sugar in ceramic bowls

As you see, most sugars start in a very natural state and aren’t bad in their natural and most whole form until they undergo super-processing. It’s the super-processing that’s bad for you because it makes natural sugars into highly addictive drug-like substances.

Remember — the most common names for sugar are dextrose, fructose, galactose, glucose, lactose, maltose, sucrose.

75 Different Names for Sugar

Watch out! Sugar comes in many different forms… It's often added into recipes and listed under different names. Just have a look at this list for 75 different names for sugar.

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13 Reasons Sugar Is Bad for You

Let’s look at many of the reasons sugar is thought to be bad for you. Some people say it’s one of the worst things you can introduce to your system, even above fat.

  1. Your Immune System – If you consume too much-processed sugar you can reduce your ability to kill germs inside your body. It doesn’t take much, either. Just two sodas can stop the ability to fight off that flu bug and lead to falling ill. This doesn’t mean you shouldn’t get vaccines if you don't eat sugar, but when it comes to health, including dental health, avoiding added sugar can boost your immunity exponentially.
  2. Mineral Balance – If you have trouble sleeping at night, are constipated and having other problems, you could be having trouble with your mineral balance. If you eat a lot of sugar, you are likely depleting your magnesium stores to process all of it. Plus, you will lose more chromium through your urine if you eat a lot of sugar.
  3. Behavior Problems – Every parent on the planet will tell you that sugar and lack of sugar can affect their child’s behavior. If a child is hungry and their blood sugar is low, they will be sleepy and grumpy. If a child has an overdose of sugar, they will become agitated and animated. The key to better behavior is blood sugar balance.
  4. Empty Calories – The fact is, processed sugar has no health benefits whatsoever. Therefore, when you eat sugary meals, you’re eating empty calories that will cause weight gain. The fact that sugar is often combined with fat and salt will make the effects even worse. It’s better to avoid added sugar when you can.
  5. Elevated Insulin Responses – When your insulin response is healthy, your cells will release the right amount of insulin. But, if you regularly consume sugar, especially in “overdose” amounts, your body will become confused about when to release insulin and when not to.
  6. Damages Cells and Tissues – The tissue in your eyes, kidneys, nerves and more seem to carry sugar a lot longer than other organs. This means that the body can suffer damage from that remaining sugar because it damages small blood vessels.
  7. Causes High Blood Triglyceride Levels – There are no symptoms for high blood triglyceride levels. The only way to know if you have high triglycerides is by getting a blood test. It’s usually part of your overall cholesterol test.
  8. Contributes to Hyperactivity – There are studies that show both results. Sugar does cause hyperactivity and sugar don't cause it. You must remember that any drug can affect one human one way, and another human another way. But, parents often report problems with hyperactivity in their child after consuming too much sugar. You can’t ignore the possibility.
  9. Anxiety – Refined sugars enter the bloodstream quickly, and leave the bloodstream quickly. This process can manifest in more anxiety overall. Even though often people who are addicted to sugar eat to suppress anxiety, it’s just making the problem much worse. It’s best to avoid added sugars in the first place.
  10. Poor Concentration – Again, the reason sugar may affect concentration is because of the speed by which processed sugar can invade blood cells and then leave them. You need a balanced level of glucose to feed your brain, not short bursts of sugar such as in the form of soft drinks or cereal.
  11. Feeds Some Cancers – The fact is, cancer cells love sugar. That’s because like most living things they need sugar to grow. But, not all sugars are created equal. Cancer cells love white sugar, white flour, and high fructose corn syrup. The good thing is that if you simply reduce your consumption of processed sugar, you can cut your cancer risks.
  12. Hypoglycemia – Low blood sugar happens in people who have a condition called hypoglycemia. This can be a condition on its own, but it can also happen in people who have diabetes and take medications like insulin because their bodies don’t produce enough on their own.
  13. Poor Digestion – Processed sugar is very acidic. The more alkaline you can make your body, the healthier you’ll become. If you have an acidic stomach you’ll suffer from heartburn, GERD, and other digestion problems.

Each person is affected differently. It’s best to look at your own symptoms and health issues and if you have any of these problems, try eliminating processed sugar first to see if you notice any changes in your health.

The Surprising Places Sugar Hides

The hidden sugar in our diet is hard to find. You’ll be amazed at the things that have added and often unnecessary sugar inside.

  • Breakfast Cereal – Most of you could have guessed this one, but we’re not talking about the sugar in the sugary cereal. We’re talking about hidden sugar in so-called healthy cereals. Some “healthy” cereals have more than 23 grams of sugar per serving.
  • Asian Food – Most restaurant-made or packaged Asian food has an enormous amount of sugar in it. Even sushi. The way you make sushi rice includes adding sugar to it. You can make your own Asian food to ensure that the sugar level is not too high.
  • Canned and Packaged Soups and Sauces – Thankfully, all you have to do is check the labels. Some yogurt has more than 15 grams of sugar! Even spaghetti sauce and gravy can have more sugar than soda pop. If you want to be sure to eat less sugar, read labels and find no-sugar options or make your own.
Uncovering Sugar: The Pantry Scour care of The Sugar Movement
  • Frozen Yogurt – Just because the word yogurt is in it doesn’t mean it’s healthy. It’s just as sugary as regular ice-cream. It’s a dessert. Treat it as if it’s a dessert. Don’t use it for a meal, and don’t believe you’re eating healthier. If you prefer real ice cream for a snack you are now free to eat it instead, as one is not better than the other when it comes to sugar.
  • Smoothies – They’re all the rage and there are many smoothie shops out there banking on it. But, most smoothie shops use fruit with added sugar which removes any benefits you would have from drinking a smoothie at all. If you make your own, watch it when recipes ask for dried fruit too. Using whole, fresh fruit is much better.
  • Bread – While there is some bread that is good for you, most bread is made with highly refined flour and sugar. Both of these affect blood sugar. Even wheat bread may be high in sugar, so you need to read the labels. The bread that is usually low in sugar is rye or spelt. Plus, you can make your own to avoid additives and sugar that can harm your health.
  • Condiments – You know we all like to dip everything. But, if you dip your fresh apples or celery into the wrong thing, you may be making matters worse. Instead, make your own condiments or read the labels. Today there are many low-sugar varieties of condiments, including low-sugar ketchup.
  • Canned Beans – Check the labels on canned beans, especially ones with any type of sauce on them like chili beans or baked beans. These are usually so high in sugar that if you compared it to a cake you wouldn’t know which was which just by the amount of sugar.
  • Muffins – You probably already realize that some muffins are high in sugar, but even the ones that sound healthy are just cakes in muffin form with a healthy flour or healthy name added. They are all high in sugar. There are some recipes for low-sugar muffins, though; just search the net and you’re sure to find them. You don’t have to do without.
  • Yogurt – Just like frozen yogurt is high in sugar, so is most sweetened yogurt – including low-fat yogurt. The best way to combat this problem is to make your own yogurt or eat yogurt as a dessert. You can also buy plain yogurt and add your own fruit and stevia to create a low-sugar snack that is healthy due to the probiotics in yogurt.

The lesson is that anything premade and packaged is in danger of having too much sugar. It’s best to read the labels and judge for yourself. Keep in mind that the average adult should not consume more than 25 to 37.5 grams of added sugar, or 5 percent of their total calories, in added sugar daily.

How Much Sugar Is Too Much?

One thing that needs to be clear is that there is a difference between naturally occurring sugars and added sugar. There is sugar in all plant food and plant food is good for you. In fact, most of your plate should make up plant food if you want to be at your optimum health.

So, it breaks down that adults should not consume more than about 25 to 37.5 grams in total of all added sugars each day. How much of what constitutes added sugar depends on your ideal daily caloric intake.

That means if you eat 1500 calories each day, you can eat and added 25 (women) to 37.5 (men) grams of sugar a day.

American Heart Association

How much of that you want to be processed and added sugar is up to you. But obviously, keeping the amount of added sugar lower is better for your health. This gives you some room to experiment with your health and to have a little fun on your birthday.

When you consider that a cup of grapes has 15 grams of sugar but a can of coke has 39 grams, it makes the choice easier.

If you really want a drink, you can try a sugar-free Zevia or even better, LaCroix. But a tall glass of filtered water with a cup of grapes will fill you up longer. The main thing is to find substitutes that you truly enjoy and like, while not overshooting the 25 to 37.5 grams of added sugar allowance you have for each day.

The more natural sugars versus processed sugar, which you consume within that 5% of total daily calories, the healthier you’ll feel. And there are many low glycemic choices that you can make.

Fruit: Natural Sugars

• Apples – 1 small = 15g
• Apricots – 1 cup = 15g
• Banana – 1 medium = 14g
• Blackberries – 1 cup whole = 7g
• Blueberries – 1 cup whole = 15g
• Cantaloupe – 1 cup diced = 12g
• Cranberries – 1 cup whole = 4g
• Grapefruit – 1 cup = 16g
• Guavas – 1 cup = 15g
• Honeydew – 1 cup diced = 14g
• Lemons – 1 wedge = 0.2g
• Limes – 1 wedge = 0.15g
• Papaya – 1 cup 1” cubed = 11g
• Peaches – 1 cup sliced = 13g
• Raspberries – 1 cup whole = 5g
• Rhubarb – 1 cup diced = 1.3g
• Strawberries – 1 cup whole = 7g
• Tomatoes – 1 large whole = 4.8g
• Watermelon – 1 cup diced = 9g

Vegetables: Natural Sugars

• Artichokes – 1 large = 1.6g
• Asparagus – 1 cup = 2.5g
• Broccoli – 1 cup chopped = 1.5g
• Carrots – 1 medium = 2.9g
• Celery – 1 cup chopped = 1.8g
• Corn – 1 cup = 1.1g
• Cucumber – 1 8-in = 5g
• Green Beans – 1 cup = 3.3g
• Kale – 1 cup chopped = 1.6g
• Lettuce – 1 head = 2.8g
• Soybean sprouts – 1 cup = 0.1g
• Spinach – 1 cup = 0.1g
• Summer squash – 1 cup sliced = 2.5g
• Swiss chard – 1 cup = 0.4g

As you can see, most natural foods don’t really have “too much” sugar. If you can eat 90 grams of total sugar a day and you choose wisely from the lower sugar fruits and veggies, you’ll be surprised at how much you can eat if you avoid added sugars. When you consider that one teaspoon of processed sugar is 4.2 grams, you can decide what is best to eat in every given situation.

Are You Addicted to Sugar?

As you read this report, do you start thinking about ways to get around the 90-gram maximum of sugar that you can have each day? Note that the 90 grams of sugar (per UK government guidelines) you can consume per day has nothing to do with how many carbohydrates you eat each day. This is a separate number that you should be tracking.

Here are some common behaviors that predict sugar addiction:

  • You Eat Too Much – If there are some foods that you just can’t stop eating, assume they’re likely high in sugar. Sugar doesn’t really make you satiated, so it’s hard to stop. This is made worse if sugar is combined with sodium and fat. For example, you may be eating donuts which are also high in salt and fat, but would you really eat them without the sugar? Doubtful.
  • You Crave Processed Carbohydrates – If you’re often craving refined carbs like chips, crackers, and bread, then you may just have a problem with sugar. Often, eliminating added sugars can reduce cravings that you’re having for high processed carbs over time.
  • You Crave Salty Foods – With processed foods, salt and sugar go together very well. If you feel like you could lick a salt lick and be happy, you may be addicted to sugar. Look at the amount of sugar in the snacks you normally eat. If they’re highly processed, you can bet they have too much added sugar.
  • You Crave Meat – This might seem strange, but if you crave meat when you really don’t need it and aren’t really that hungry, you may really be craving the spices that are often on meat such as wing sauce which is very high in sugar.
  • Every Meal Is High in Sugar – Is your typical meal higher in sugar than it should be? Keep in mind that a maximum of 90 grams is a maximum. It doesn’t mean you need to eat that much sugar. If you feel bad and aren’t healthy, you can always cut that amount down. The best way to do that is to avoid added sugars and only eat sugar that is naturally in plants.
  • You Get Moody without Sugar – If you find that you are often feeling grumpy and moody, the problem might sugar. If you often suffer dips and rises in blood sugar, when you have a dip you will suffer from grumpy moods. This can be exacerbated by eating sugary things like candy which will provide a fast jump and a quick fall.
  • You Feel Powerless Over Sugar – Do you ever feel like you don’t even want to eat that sugary snack but you do it anyway because you know it’ll make you feel better? This is common in people who work long days; students especially. It’s true that eating a sugary snack will help temporarily, but you’d do far better eating a fruit snack with only natural sugars and fiber to help slow down the sugar absorption.
  • You Start and End Your Day with Sugar – Look at your entire day. What do you eat in the morning? What do you eat before bed? What is the first and last thing you eat each day? If you’re eating sugar in the morning and at night, especially added processed sugar and not sugar in whole plants, then that is a sign that you may have an addiction to sugar.
  • You Suffer a 3 PM Slump – If you work in an office, you’ll notice this a lot more than if you are retired or work from home. But pay attention if somewhere after lunch you start falling asleep while you’re working or feel as if you need a nap. Look at your diet. Are you giving yourself energy for lunch or are you setting yourself up for a sugar crash?

If you are going through any of these issues, it is wise to calculate how much sugar you’re eating in any given day. Most people eat double the sugar maximum of 90 grams a day due to added and processed sugars, including hidden sugars.

Tips for Breaking Your Sugar Habit

Thankfully, you don’t need to work that hard to break your sugar addiction. It’s only hard if you shoot for zero sugar. That would not be healthy. Instead, first, just shoot for a reduction, and then cut it back more and more through solid food choices.
  • Avoid Processed Food – The biggest culprit when it comes to sugar in food is processed food. Processed food has tons of sugar and if it doesn’t, it has tons of chemicals. Avoiding processed food can eliminate almost all of the added sugar you’re eating.
  • Get Plenty of Sunshine – It might seem weird, but one reason people like to eat sugar is serotonin, the feel-good hormone. When you eat a lot of sugar you’ll get a spike in serotonin. Of course, you also get a crash. There are better ways to increase serotonin levels; one is the sunshine. Of course, you’ll also get vitamin D which can also improve your mood.
  • Get Plenty of Sleep – If you have trouble sleeping at night, then you need to get to the root cause of why. Avoid sugars, caffeine, and anything stimulating two to three hours before bed. You should go to sleep on an empty stomach for the best sleep.
  • Drink Enough Water – Staying hydrated is important to avoid any type of cravings, including sugar cravings. When you’re born, you have a perfect thirst detector. But, life often causes us to deny our bodies' signals. Therefore, measure your water to ensure that you’re drinking a minimum of 64 ounces to 100 ounces of water a day depending upon your weight.
  • Focus on Stability – You want to try to keep your sugar balanced. One way to do that is to have regular meal times. For you, that maybe six meals a day; for others than will end up being the traditional three meals a day. It depends on what works best for you. You should eat when you feel real hunger pangs.
  • Eat Your Greens – For some reason, when you eat more greens like turnip greens, spinach, kale and so forth, your sweet cravings will go away. So, instead of eating something sweet when you get the craving, try eating a bowl of steamed spinach with good red wine vinegar on it and your cravings will disappear.
  • Incorporate Fermented Foods and Drinks – Not only are they good to help keep your stomach acid and bacteria balanced, fermented foods and drinks are also great sweet tooth killers. You can buy prepared fermented foods or make your own. Keep in mind a very small amount of sugar is used in fermentation, but that is okay.
  • Meditate – Sometimes sugar cravings are just a sign that you need to slow down and center yourself. Stress can play a huge part in appetite and cravings. Take the time to meditate, at least 10 minutes per day. If you don’t want to meditate, prayer or sitting silently also works.

Incorporating these tips into your day can make a huge difference when you’re trying to end sugar cravings and break your sugar habit. Remember that it’s not going to happen overnight either. Just focus on adding in good things to your life rather than on what you’re eliminating.

How to Fight Sugar Addiction Withdrawal Symptoms

When you first embark on eliminating added sugar from your diet, you’re going to experience some withdrawal symptoms – especially if some of your sugary treats included caffeine. You don’t want to use a bunch of fake things to sub for sugar, so it’s best to try to get over each symptom you have.

  • Depression – If you notice after giving up added sugar you’re feeling depressed, ensure that you are eating some natural sugars like those found in fruit and veggies. You don’t want to have zero carbohydrates. Carbohydrates make you feel good. Just eat them without added sugar, oil and fat.
  • A headache – This is more than likely caused by drinking less caffeine. But, if you do find that you’re getting headaches, check your hydration. If you were used to sugary drinks, it can be hard to drink plain water. But, it’s imperative that you drink enough each day.
  • Anxiety – Anxiety manifests itself in many ways to different people. Some people get a fluttery feeling in their stomach. Others experience shortness of breath or heart palpitations. It can be very severe in some people. If you find that you’re experiencing a lot of anxiety, the best thing to do is go to your doctor for a blood test. Some illnesses like hypothyroid which has nothing to do with sugar restriction can cause anxiety. Otherwise, just check your hydration level, sleep level, and ensure that you’re eating enough calories for your ideal weight.
  • Irritable Mood – Feeling moody? When your blood sugar gets too low you can feel moody. This can be remedied by eating more often. Try to balance your meals with the right amounts of protein, fat, and carbohydrates for your personal needs. Don’t allow yourself to get too hungry; this is a sure-fire way to end up feeling moody. Keep healthy snacks around like apples and no sugar added peanut butter.
  • Fatigue – Still feeling that 3 pm slump? Feeling tired and foggy all the time? This is a sign that you’re not eating enough carbohydrates. Remember that veggies are good carbs and you should eat them in plentiful amounts. It can also mean that you need to drink more water.
  • Achy Muscles – This is one of the first signs of dehydration. A lot of people who used to drink sugary drinks for most of their hydration find it difficult to get enough water. Drink at least eight glasses of water a day. For snacks, eat hydrating food like apples, carrots, oranges, and other fresh fruit and veggies.
  • Cravings – When you notice you’re getting super-strong sugar cravings, it’s time to look at your list of things to do during cravings. You can still eat something sweet, but instead of candy or processed food, pick something fresh like a bowl of berries or sliced apples.

The symptoms of sugar withdrawal are more difficult for some people than others. Be patient with yourself. If you cave in and eat processed sugar, drink extra water, move more, and be prepared next time with a healthy snack. Don’t forget to try the greens and vinegar.

Recipe Ideas to Keep Your Sugar Cravings at Bay

One way to avoid eating too much sugar is to be ready. If you’re prepared with food to eat when you have a craving, when you’re feeling tired, and when you’re hungry, you’ll do a lot better sticking to your goals.

Frozen Fruit Dessert

This isn’t as much of a recipe as an idea. You can use your food processor, high-speed blender, magic bullet or a gadget like the Yonana Frozen Healthy Dessert Maker. All you do is freeze the fruit you want to use for a while, then feed it through the Yonana or blend it in one of the blenders or the food processor. It’s simple and tastes wonderful. Tip: Use the ripest fruit you can for the sweetest flavor.


The best snacks have a good balance of fat and protein. These low-sugar snack ideas will help you if you miss sugar at all.

Apples and Peanut Butter – Skip the bread and just slice up an apple, then spread it with sugar-free peanut butter. The best peanut butter has one ingredient. Peanuts. The fiber in the apple makes the sugar digest slowly. The fat and protein in the peanut butter keep you satiated.

Organic Apples and Peanut Butter to Snack on

Fiber-Rich, No-Sugar-Low-Sugar Loaf

Everyone likes bread but it can pack a huge sugar punch. But, you can make your own fiber-rich bread that is low in sugar and healthy for you.

No Sugar Fiber Loaf

  • 1 cup hulled, salt-free raw pumpkin seeds
  • 1/2 cup hemp seeds
  • 1/2 cup raw peeled almonds
  • 1.5 cup rolled oats
  • 2 tbsp chia seeds
  • 3 tbsp psyllium husk powder
  • 1 tsp fine grain sea salt
  • 1 tbsp honey
  • 3 tbsp apple sauce
  • 1.5 cup of water

Combine all dry ingredients. Set aside. Combine all wet ingredients in a separate bowl. Then pour the wet ingredients into the dry. Mix until it forms a thick dough. If you notice that it’s too dry, you can add more water. Form into a dough and put into a prepared bread pan. You can prepare your bread pan with some oil spread on with a paper towel, or you can line the pan with parchment paper.

Cover pan and dough with a towel and let sit in a warm place for at least two hours. When the dough has risen enough, you’ll know because it keeps its shape when you touch it lightly with your finger.

Bake in a 350-degree F oven on the middle rack for about 30 to 40 minutes. Done bread will sound hollow when thumped.

Fermented Veggies

Let’s make this simple. You can chop a bunch of veggies, or you can go to the fresh section of your grocery and buy prechopped veggies in bags, or from the salad bar. It’s up to you how you do it. But, you’ll want to chop them smaller anyway. Probably 1/2 inch pieces will work best.

In addition, you need some glass jars with sealable lids, such as canning jars.

homemade cultured or fermented vegetables in glass jars

Chop a mixture of veggies that you enjoy. Include at least a couple of apples or carrots due to the sweet flavor they provide. Add some ginger too if you like the flavor. Sprinkle all with salt.

Fill each jar with your mixture of chopped veggies tightly. Leave one inch of space from the top. Smash the veggies into the jar. You want them very tight. Then into each filled jar, put the following mixture into the jar until it’s one inch below the top.

Mix in the Brine

  • 4 cups of water
  • 1 tbsp sea salt

Mix until the salt is totally dissolved.

Ensure that the veggie mixture always stays under the water in the jar. If you need to, weight the mixture down with a stone or weight. Cover with some cheesecloth and a rubber band. Keep in a warm spot for three to five days.

Check the mixture daily to ensure that everything stays under the brine. You’ll know when your fermented veggies are done when your veggies are bubbling. That shows that the fermenting process has completed. Your veggies should also smell a little sour but you should like the smell. They should also taste good. After that has happened, place the lids the jars on and put in the fridge.

What Now?

If you really want to rid yourself of sugar cravings, lose weight and get healthier, a good way to do it is to avoid added sugars. Remember, the sugar that is found naturally in plants that you eat is usually okay, although you should try to limit super-sweet fruit like dried fruits and dates.

Take it one day at a time. Focus on eating until you’re satisfied and not stuffed whenever you’re hungry. Get enough hydration, exercise, and sunshine and you’ll kick that sugar habit to the curb in no time.

Want more info on The Truth about Sugar… watch this documentary

CBD and Fitness: Combining the Two for the Ultimate Workout

CBD and Fitness: Combining the Two for the Ultimate Workout

Have you been trying to stay healthy but do not know where to get started?

Sometimes you may feel overwhelmed about working out that you end up postponing. You could get to the gym, workout for a few minutes, and feel that you do not have the energy to go for more than 30 minutes. Also, muscle pain will hinder your goals such that you cannot attend the gym for two consecutive days due to aching all over your body. Did you know that there is a secret ingredient to help you avoid these problems and enhance your weight loss journey? CBD has proven to be a useful product to help individuals in their weight loss journey, with more and more athletes and bodybuilders incorporating it in their routines.

Top 5 Physical Health Benefits of Using CBD Oil
Read article here: Top 5 Health Benefits of CBD Oil

Most individuals believe that CBD can be only useful for treating certain medical conditions, but they have not considered the other benefits that come handy with it, such as improving their fitness level. Whether you are after improving your physique or just looking to maximize your general fitness, most potent marijuana edibles can significantly help you achieve that.

How Does CBD Help You Stay Fit?

For starters, when consumed, CBD interacts with ECS (endocannabinoid system), which results in myriad effects depending on how much the CB1 and CB receptors are triggered. These are the receptors responsible for a cellular generation. These effects are not only helpful in the production of medicinal effects in the body but also, they are useful during workouts. This is how…

Helps in Speeding Up Recovery Time

If you have attempted to exercise at one time, you understand just how significant recovery time is especially if your goal is to build muscles. Working out comes handy with muscle pulls and aches, and if you have not been doing it consistently, it might take a while longer before you can get back to the gym. Recovery time is the amount of time needed between your sets of exercises and give your muscles time to relax and go back to their initial resting position. Why is recovery time necessary? It helps in preventing injuries that could result from overworking the muscles or putting them under constant pressure. What's more? It enhances the development of muscle tissue.

Medicinal Cannabis

By allowing the muscles to relax and go back to their resting position, you can challenge them all over and optimize your workout. However, you will mostly need this time in your first weeks at the gym, but once you get used to it, you can go for extended workouts without rest but instead opt to just stroll there for a few minutes as you wait for the muscles to relax.

If you are in a hurry to work out and do the most in your workout session, you will be willing to do whatever it takes to speed up the recovery period. This is where CBD comes in to help minimize the resting time. It does so by reducing pain, and due to the significant effects, it has on muscles cells. CBD is for a long time, known to be a pain killer that combats both neurological and physical pain.

You can count on CBD to reduce muscle pain resulting from overtaxing, and you will be able to go back to your workout within no time. Pain is a warning sign that you need to slow down, and once it hits, your brain tells you it is time to call off the session and go away. That is actually what is hindering you from staying fit, but the good news is now you can deal with that and keep pushing to reach your goal.

CBD For Building Muscles

This benefit comes in association with the production of cortisol. Cortisol released by the adrenal glands when you are under physical or mental stress. The body produces the hormone at large during the workout, especially exercises involving lifting. Cortisol is referred to as the enemy of progress by most bodybuilders. It is a great hindrance of muscle building, something that most bodybuilders are struggling to fight.

If you are into fitness, then you understand that weight loss and toning require a lot of lifting weights. This, in return, means that cortisol will be produced in ample amounts and will get in the way of reaching your goal. The hormone’s production rises after about an hour of lifting, making it worse or muscle builders since most of them prefer weight lifting for up to three hours.

The A-to-Z Guide of CBD Oil
The A-to-Z Guide of CBD Oil

Ideally, the more the workout done, the more the weight loss and the fitter you become. You will be in a better position to deal with stress. But what if you were to get a better way to curb cortisol production without having to overwork your body? That is precisely what you get CBD. CBD results in a significant reduction in cortisol production, and this is one of the reasons why most gym-goers and bodybuilders use this product as a supplement.

CBD For Boosting Stamina

You definitely need lots of energy and strength to keep you going. For a long time, bodybuilders have trusted in endorphins for stamina maintenance through their cardio and lifting workouts but not until CBD was discovered to have better effects on it.

Research has shown that the best stamina generator is the endocannabinoid system. Another report indicated that CBD is responsible for the regulation of anandamide, which is then liable for the production of a pain-free euphoric sensation. This results in the increase and maintenance of stamina and energy level and a well-regulated breathing pattern. These are things that bodybuilder will need to help them stay longer and reach their goal for the day. What’s more? CBD has anti-inflammatory benefits, which keeps your muscles from cramping and swelling while keeping dopamine at a balanced level, giving you movement balance. All these are aspects that will improve your workout routine and keep you longer.

Arnold wasn't just the "Governator" - here's a "green" screen grab from his documentary Pumping Iron
Arnold wasn't just the “Governator” – here's a “green” screen grab from his documentary Pumping Iron

CBD For Appetite Control

What you eat plays a significant role in your fitness journey. Today, a lot of individuals struggling with weight loss are struggling with appetite and dealing with cravings. If you are looking to burn fats and building muscles, you must observe what you put in your stomach and CBD will be of great help in helping you control that.

How does this work? The endocannabinoid system is responsible for controlling metabolism. Also, the CB1 receptors found in the hypothalamus is liable for appetite control. CBD does so by blocking the CB1 receptors to reduce appetite. It also triggers some psychological effects that will make you stay full for long.

These are some ways how combining workout and CBD will help you in your weight loss and fitness journey. You should, however, note that to have the results you are anticipating to get, you have to balance the two. Do not just consume CBD and do less workout and hope to see those muscles grow and fats go away. You should be ready to do an intense workout and use this product as a supplement to boost the workout. Look for sativa strains for athletes and start your journey to fitness and health.

Author Bio: Jessica is a cannabis and health industry consultant who frequently writes about the latest trends in the industry. She has been writing for Weedsmart a long time now. Through her writing, she hopes to influence as many people as possible to help maintain better health and lifestyle.

This is How Drinking Tea Can Relieve Stress and Anxiety

This is How Drinking Tea Can Relieve Stress and Anxiety

When you are feeling sad or down, you want something quick and easy to help you feel better. Sometimes just talking to a friend, or going for a walk outside can lift your spirits. Eating foods we love can offer us comfort, too. As long as we don’t over-indulge.

Tea is one of those comfort foods. You can picture sitting in your favorite cozy chair with a soft blanket wrapped around you, reading a book in one hand and sipping a steaming cup of tea in the other. Or, on a lazy, hot summer day sitting outside with a refreshing iced-tea surrounded by the buzzing of Cicada and chirping birds.

If your sadness or feeling down is more than a bad day and lasts for several weeks or more, it might be depression. A cup of tea, hot or cold can be comforting but can it help with depression, too?

Many teas, including herbal blends, have qualities that can support your mental health. Some teas infused with aromatic plants such as St. John’s Wort have been shown to reduce some symptoms of mild depression and anxiety.

What is Depression?

Depression, also called major depressive mood disorder, is a severe mental illness that can range from mild to severe. It negatively affects how a person thinks and reacts, causing issues with functioning in daily life. Simple activities become challenging including working, eating, and sleeping.

Reduces depression

Common symptoms of depression can include:

  • Feeling overly sad
  • Loss of interest in doing activities
  • Over-eating
  • Not eating enough
  • Over-sleeping
  • Insomnia
  • Feeling worthless
  • Sense of hopelessness
  • Thoughts of suicide

Can Tea Be an Antidepressant?

Certain herbs are reported to help relieve some symptoms of depression. Herbal teas and teas that are infused with these aromatic plants are a tasty and convenient way to incorporate the health benefits of herbs into your diet.

It’s essential that you never replace any of your prescribed depression medications with tea. If you are experiencing symptoms of depression always consult with a medical doctor for a diagnosis and support.

There are several commonly used herbs made into teas that help to ease symptoms of depression. They are also good at reducing symptoms of anxiety which is often experienced with depression. Beneficial teas for depression include chamomile, lemon balm, lavender, Ashwagandha, St. John’s Wort, and green tea.

  • Chamomile is a flowery herbal tea that is shown to help with relaxation and reducing anxiety. It’s often paired with lavender and lemon balm, both soothing herbs used for their calming effect. All three herbal teas can be used for insomnia to help you get a good night’s sleep. Being able to get quality sleep can help ease depression symptoms.
  • Ashwagandha has been used for over 3,000 years as a medicinal herb. It has many health benefits and is used extensively in Ayurveda, an alternative medical practice originating in ancient India. As a tea, it’s known to help reduce levels of stress and anxiety. Stress can often make symptoms of depression worse.
  • St. John’s Wort is a plant that has been used for centuries to help reduce some symptoms of depression. It’s often infused with other teas, or taken as a supplement. Care needs to be taken with St. John’s Wort. It has been known to reduce the effectiveness of some prescription medications.
  • Green tea is one of the most popular teas when it comes to health benefits. It’s high in antioxidants that can help fight diseases throughout the body such as cancer, and diabetes. Another naturally occurring chemical in green tea, called polyphenols, has been shown to help ease the symptoms of depression. Polyphenols help increase dopamine and serotonin, the chemicals in our bodies that make us feel good. Adding lemon to green tea can help boost its beneficial properties.

How Much You can Drink Tea per Day

Many people drink a variety of teas daily for their different health benefits. A cup of chamomile or lavender tea in the evening can help you have a more restful sleep. A cup of green tea in the morning is good for energy and alertness.

The amount of tea you can drink per day depends on several factors including caffeine levels. Herbal teas are caffeine-free and can be enjoyed without experiencing caffeine chitters. Black teas have the most caffeine. How many cups per day you can enjoy depends on how well you tolerate the effects.

Top 18 Benefits Of Jasmine Tea For Health And Beauty
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In general, most research shows that drinking at least a couple of cups of tea a day can lead to better health. Eating a healthier diet, including what you drink, can help you feel better and give you more energy. Try switching out a couple of your daily cup of coffee for green tea. When it's snack time at your desk, try drinking Matcha tea instead of your usual soda. It’s a variety of green tea that naturally increases focus and energy.

Depression is a serious health issue that should always be diagnosed and taken care of under professional medical supervision. With your physician’s approval, you can use home remedies to ease your symptoms. This includes using tea as a holistic antidepressant. But remember, always consult a professional. Tea cannot replace therapy and medication but it can be used as stress relief and help to make your day a bit better.

Author Bio: Mike Martin is a creative content marketer at Passionate about life, he not only studies and writes about quality of life, environmental changes, healthy living, but also loves writing just about everything that's challenging people to aspire towards continuous improvement and building their own success.

The Health Benefits of Kratom And What It Can Do for You

The Health Benefits of Kratom And What It Can Do for You

Kratom is a substance that has had some controversy surrounding it, as many “official” sources or organizations have stated that the medical benefits are questionable while legions of those who have used it successfully for multiple ailments have praised it as literally the only thing that works. Then again the official stance of the U.S. federal government is that marijuana/cannabis has no medical benefits whatsoever, a stance proved wrong by thousands of studies. Kratom has become extremely popular for an obvious reason: it's worked for so many suffering people who haven't found treatment or relief from anywhere else.

Keeping in mind that there are different strains of Kratom, and the best treatment can vary depending on the specific ailment being treated as well as the individual patient, but the following will go over the general kratom health benefits many thousands of treated patients swear by.

An Alternative to Opioids?

One of the most interesting benefits that many people have reported from kratom use is as an outstanding alternative to traditional painkillers. There is an enormous number of reports of people using kratom to wean themselves off of opioid addiction. Studies have shown that kratom can interact in the human body with the same receptors that generally interact with opioids, making this a potential option to help deal with the current opioid crisis.

Among the many kratom health benefits, the breaking of addiction isn't the only part of this. Many individuals who lived with chronic pain from diseases, physical conditions, or post-accident issues reported that kratom worked as a treatment to help alleviate the pain in ways that no other treatment managed to do – including the dangerous and highly addictive opioids.

kratom leaves

A Hail Mary Treatment for Severe Depression

There's no denying that mental illness can be especially tricky for modern medicine to treat, and the more we find out the less we feel like we really know. Finding a treatment for depression that works consistently had been a decades-long quest and a struggle for many. Severe depression, in particular, is based around a variety of internal factors that can change from person to person including chemical, hormone, and many others.

One of the reasons kratom has really exploded onto the modern scene comes from online forums about depression, where a few stories started trickling in from people talking about how kratom had given people the ability to alleviate, manage, or outright overcome severe depression. This included reports from people who said they were more or less non-functional prior to first being exposed to treatments with kratom.

Reduces depression

The early stories sounded too good to be true, but more and more came in until the Internet was loaded with many reports of how dozens or even hundreds of “hopeless” cases that had never responded to any other depression treatment before. While this was not a traditional use for the plant-based natural medicine, it is worth noting that treating anxiety has long been an accepted use of this plant which could help to explain the connection.

For those with depression who have never found a viable treatment elsewhere, kratom offers a ray of hope.

Wide Array of Traditional Treatments

Traditionally in Southeast Asia kratom health benefits have been fairly widely accepted and because of that this plant and its processed derivative have been used for a wide variety of different health issues. This wide traditional use for certain ailments has sometimes been backed by proper medical testing and some have not but until recently many traditional treatments haven't been taken seriously enough for testing.

Few plants are held in as wide regard as kratom. There's a reason this treatment is so popular.

Just a short list of traditional kratom uses include, but are not limited to:

  • Anxiety
  • Digestive issues
  • Pain relief
  • Chronic pain relief
  • Immune system strengther
  • Energy booster
  • Recovering from addiction
  • Sexual stimulant
  • Treating nausea and vomiting
  • Sleep aid

This shows just how many potential applications this healing plant has and makes it very intriguing as a modern natural solution to many potential health issues. The highest demand for it in modern times as it has resurged has been as a treatment for anxiety, severe depression, chronic pain treatment, and breaking addiction ranging from alcoholism to opioids.


A Note on Kratom Usage

Like many potential medicines, kratom does have side effects and when improperly used or overdosed, some of them can be quite severe in nature. It is very important to proceed cautiously, pay attention to the effect that specific strands and types have on you, and to keep notes on all of it. By keeping this information and paying close attention you'll be able to track what works best on you, what doesn't work as well, and make adjustments if your body gets used to one strain but not another.

The potential that kratom is showing is remarkable, and it's important to continue to study the benefits it brings so more people can take advantage of its healing properties.

BIO: Joshua Gallo has been providing great information on CBD/ Kratom for over 6 years. He has been able to get his work on major platforms like estrohaze. To check out his latest work please check out

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