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Intuitive Eating: Your way to a healthy life

In today’s wellness and health-obsessed culture, weight is closely tied to health. Appearing to have a “healthy weight” is enough to convince everyone that you’re taking care of yourself and doing well. This unhealthy focus on weight, make many people see dieting as a solution to all their happiness and health struggles.

Don’t deny the fact that all diet products and diets share one thing: they fail you in the long-term as you gain back the weight you lost by depriving and restricting yourselves. Well, we offer you an alternative that will help you free from the yo-yo dieting cycle! 

You can try an evidence-based authentic healthy lifestyle that will teach you what your body needs and how to balance those needs. It’s called Intuitive Eating.

What is Intuitive Eating?

Intuitive Eating is a lifestyle that starts with rejecting diet culture. It’s a non-diet approach to accomplishing a true balance between happiness and health. If you start with Intuitive Eating, you’ll develop a healthy relationship between mind, body, and food.

Intuitive Eating will help you re-discovering the satisfaction and pleasure the eating experience should bring. Yes, food is meant to please you, and you should stop feeling guilty about that.

At its core, Intuitive Eating is about eating in response to your hunger and fullness signals. You need to ask yourself what you need and to give your body what it deserves. You need to learn to respect the body’s signals about what, how much, and when to eat. You’ll be surprised how much your life will improve once you start trusting your body.

Don’t see food as “bad” or “good”. Eat when you feel hungry. Just stop when you feel full. It teaches you to honor your hunger and to recognize fullness. Intuitive Eating promotes body respect and provides you with food freedom.  

Studies have shown that people who incorporate Intuitive Eating in their lives, they achieve:

  • Weight maintenance
  • Improved diet quality
  • Lower blood pressure
  • Lower cholesterol
  • Improved self-esteem, optimism, and well being
  • Not-restricted eating

Intuitive Eating is life-changing

Some days, your body needs French fries. On other days, you need a big salad. You can have two breakfasts sometimes just because you’re hungry. Other days, a light dinner will be more than enough. Burgers, pizza, and donuts – nothing is off-limits as long as you eat when you’re hungry and stop when you’re full, but not stuffed. 

I’ll maybe take some time, but once you realize you can have any food at any time, the food’s irresistible draw disappears. Intuitive Eating is a way of life and a philosophy that offers life-changing results. You’ll learn that a piece of dark chocolate is enough to satisfy your craving, and you don’t need four glasses of wine to enjoy your dinner.

When you start to eat this way, a new level of awareness will open up. You learn to appreciate your food better. You’ll be grateful for your body. And you’ll have much more energy. The food will fuel your body better, and your headspace will be free and happy since you’ll stop worrying about last night’s dessert. 

Is Intuitive Eating right for you?

If you’re still trying to decide if Intuitive Eating is right for you, check the list to see if you fit here: 

  • You want to improve your health
  • You want to improve your relationship with food
  • You want to reject diet culture
  • You don’t want weight loss to be your main goal
  • You want to trust your body and respect its needs
  • You want to truly enjoy the eating experience again

Health

10 symptoms of a slow metabolism

Have you been hitting the gym religiously, getting plenty of sleep, eating healthy, and still not seeing any big results? The inability to eliminate those stubborn pounds may be due to a slow metabolism.

Metabolism is the process by which your body burns energy for basic bodily functions like breathing, brain function, and heartbeat. 

The individuals with a fast metabolism seem like they can eat whatever they want and still not gain weight, while people with a slow metabolism have to work much harder to lose or maintain their weight.

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Here are 10 of the biggest symptoms that could signal a metabolic issue. 

Note: You should visit your doctor to get your thyroid tested if you experience any of these.

You are constantly tired

You will feel exhausted more frequently if your body burns energy at a slower rate. So, don’t be sure that you are tired just because you have a lot of work. The problem might be a slow metabolism. 

You have gained extra pounds

If you have a healthy lifestyle, eating well, and working out regularly, yet still packing on the pounds, it may be your slow metabolism. The biggest symptom of a metabolic issue is unexplained weight gain.

It takes an extra effort for losing weight

A slow metabolism can make it super difficult to lose weight, besides it makes you gain weight. You won’t have results even if you’ve been eating healthy and exercising actively.

You have dry skin

The cells aren’t as active as they should be, if your metabolism is slow, meaning they aren’t getting the suitable blood supply. Obviously, that can affect your skin, leaving it feeling cracked and dry.

You are losing hair

The processes affecting the skin can also impact the hair. A metabolism issue can impact the hair’s ability to regenerate and grow.

Related story:

Possible causes for your hair loss

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You are constantly cold

One of the symptoms of hypothyroidism is always being cold. That also slows down your metabolism. If you’re constantly cold, the chances are your metabolism and your thyroid is not as active as it should be. 

You are feeling down

We saw that hypothyroidism slows down processes in your body, so don’t be surprised if your mood takes a hit, and if you start feeling down. Depression has been connected with a slow thyroid, therefore a slow metabolism.

You are forgetful 

Too little thyroid hormone, regulating the metabolism, can lead to constant forgetting of things and cause a poor memory.

You get headaches frequently

With an underactive thyroid, the thyroid hormones will be out of whack, and this may trigger headaches or, even worse, migraines.

slow metabolism

You have lost the desire for sex

The low levels of thyroid hormone might mean low levels of sex hormones like testosterone and that, obviously, may impact the ability to get in the mood. 

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Health

The best foods for 6-pack abs

You hit the gym regularly, go through numberless sit-ups, and stability exercises, but still nothing!

Not an ab in sight. Not even a one-pack. It’s discouraging, we know. Maybe the saying “abs are made in the kitchen” is cliché, but its foundation is still true. 

No one will see your abs if you don’t do something about the layer of lard sitting on top of it, no matter how strong your core is. You’ll have to ditch the junk food, obviously, but you’ll also have to incorporate fare into your diet that torches belly fat, boosts metabolism, and banishes bloat. Luckily, we’ve made up a list of the most important foods you should include in your diet to expose the six-pack within.

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Eggs

Eggs consist of a nutrient called choline that boosts metabolism, and choline may help turn off the genes responsible for belly fat storage. Research has also found eating eggs for breakfast instead of a bagel full of carbs can make it easier to lose weight. That is probably due to the egg’s satiety amount. To reap the nutrient-packed, ab-shredding benefits of the breakfast favorite, you should choose hard-boiled eggs or whip up a batch of mini frittatas. 

Bananas

Even the most toned stomach can look a bit paunchy from a bloated belly. Bananas are a powerful weapon against water retention and gas. This fruit increases bloat-fighting bacteria in the stomach, and it is a rich source of potassium, helping in diminishing water retention. Now you can show off the hard-earned abs and finally rock your bikini with confidence! 

Lean poultry for perfect abs

Research has demonstrated eating protein boosts satiety and helps people eat less at subsequent meals. Protein has a high thermogenic effect compared to fats and carbs. So, you can enjoy eating lean cuts of chicken and turkey daily. Protein can boost post-meal calorie burn by as much as 35%! 

Quinoa

We already know quinoa is the highest in protein from all grains and full of heart-healthy, unsaturated fats.  Quinoa is a powerful source of B vitamins and fiber as well. Include quinoa in your breakfast. It has fewer carbs and twice the protein of most cereals.  

abs

Amaranth

Did you know that amaranth and quinoa are the ab-carving Wonder Twins of grains? Let’s start by saying they’re both gluten-free sources of complete proteins and have nearly the same amount of protein and fiber. However, amaranth has its superpowers: It possesses more anti-inflammatory monounsaturated fats than quinoa, 4 times the calcium, and 20% more magnesium, a nutrient that controls blood sugar and wards off hunger, so it may help weight. Amaranth makes an ideal substitute for your morning oatmeal. 

Chocolate milk is a good choice for abs

You need more muscle to stay slim. The reason for that is the muscle burns more calories than fat, so for every new muscle fiber you make, your metabolism gets another surge of fat-torching energy. Believe it or not, chocolate milk can help you do that. The ideal protein load for building muscle is ten to twenty grams, half before and a half after your workout. In chocolate milk, there are 8 grams per cup. 

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This means one cup before a workout and one cup after it will give you the perfect serving. You get 16 grams of highly effective whey protein! Also, if you drink chocolate milk first thing in the morning, you’ll get a turbocharged metabolism, burning calories all day long. And we believe there is not a single person who doesn’t adore chocolate milk, so enjoy!

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Health

In the spirit of breast cancer month – the best foods for your breasts

We must start by saying that eating healthy won’t protect you immediately from boob ailments, but it could have a good effect over time.

A healthy diet supports breast health by diminishing inflammation, and bettering metabolic health, which may lessen, but not eliminate, breast cancer risk. 

Did you know that breast cancer is the most common cancer in the world, affecting 1 in 8 women, and even some men? You cannot avoid some risk factors like family history, but if you adopt a breast-friendly diet, you can reduce the breast cancer risk. 

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With a combination of moderation and motivation, many healthy foods positively impact breast health. 

Legumes 

All types of legumes are beneficial for your health since they are high in fiber. Eating a high-fiber diet may reduce the risk of a diagnosis and recurrence as well.  According to one study, if you eat ten grams of fiber a day, you will lower the risk of breast cancer by 5%. 

Kale and arugula 

Yes, all leafy greens are wonderful for our bodies, but kale and arugula are supercharged with health benefits. These two are members of the cruciferous veggie family and are amazing sources of carotenoids and fiber, two elements that can be beneficial in reducing the risk of breast cancer.

Fatty fish

Some studies say that fatty fish may reduce the risk of breast cancer due to their high levels of omega-3s and selenium. And the choices are endless – you can have salmon, sardines, mackerel, swordfish, trout, and herring. Just make sure you buy from a credible source.

Yogurt

Yogurt is a fermented food and contains probiotics that promote a healthy immune system and gut. This, in turn, helps with digestion. Yogurt can help us rid the body of toxins. People with breast cancer usually also have colon cancer, and that is mostly due to bad eating habits.

Onion

Studies have found that some properties of the onions – vitamin C, flavonols, and other antioxidants – can help decrease the risk of breast cancer.

Spices and herbs 

Spices like basil, cumin, turmeric, ginger, and cinnamon contain nutraceuticals that may reduce inflammation. They need to make more research, but it is proven that some spices have anti-cancer properties. Some combinations of the spices do not affect healthy breast tissue, but they can prevent free radicals from developing. 

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Flaxseed

Whether you prefer to eat it as oil or seed, you will get its benefits since the flaxseed is rich in antioxidants and contains omega-3. The flaxseed oil may help in stopping the growth of breast tumors. So, you should have at least a tablespoon of flaxseed oil a day. You can easily include it into your day by putting a tablespoon on your whole-wheat toast with cinnamon, or you could add it to your salad.

breast cancer

Blackberries and blueberries 

All berries are high in flavonoids, manganese, and vitamin C, but blackberries and blueberries have the potential to decrease the risk of breast cancer because they are loaded with phytochemicals like resveratrol, cyaniding, and kaempferol. These phytochemicals interfere with key pathways, and trigger cell death to decrease the risk for recurrence.

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