How to Get Enough Protein If You’re Vegetarian: 10 Awesome Sources

If you’ve adopted a vegetarian diet, you’re one smart cookie. Compared to carnivores, studies show that vegetarians enjoy the following health benefits:

  • less body fat
  • reduced blood pressure
  • decreased cholesterol
  • diminished risk of heart disease
  • less incidence of breast, ovarian, and colon cancer
  • increased longevity
  • lower risk of diabetes

In 2013, University of Oxford researchers found that vegetarianism reduces heart disease risk by 32 percent.

The case for longevity was made by a 2013 study published in JAMA Internal Medicine. Vegetarians had a 12 percent diminished risk of dying than their carnivorous counterparts.

A 2011 study reported in Diabetes Care linked a vegetarian diet with a lowered likelihood of diabetes.


Protein comprises every cell, tissue, and fluid in your body. Protein produces enzymes, hormones, and antibodies. Amino acids are organic compounds that combine to form protein. You need 22 different amino acids, nine of which your body can’t make on its own. These are termed “essential.” They must be obtained from food.

Complete proteins contain all the essential amino acids. Incomplete proteins have some of them. The advantage of complete protein is that it’s easily assimilated. In the 1970s, nutritionists believed that plant proteins must be combined to prevent a protein shortfall. The American Dietetic Association has since revised this stance. As long as you consume all the essential amino acids over the course of your day, you won’t be protein-deficient.

The Magic Numbers

RDA – The Recommended Dietary Allowance for protein is:

  • 45 grams for women
  • 56 grams for men
  • 71 grams for pregnant and nursing women

DRI – Another way to pinpoint your daily protein need is to use the Dietary Reference Intake. The Institute of Medicine recommends 0.8 grams of protein per kilogram of body weight per day. To calculate your DRI, you first convert your weight in pounds to kilograms. Take your weight and divide it by 2.2 to get the kilogram equivalent. Then multiple the number by 0.8 to get the grams of protein. Here’s an example:

  • Weight in pounds = 130
  • Weight in kilograms = 130 ÷ 2.2 = 59 kilograms
  • 59 x 0.8 = 47 grams of protein daily


The broad definition of a vegetarian is a person who doesn’t eat meat, fish, or poultry. According to the Academy of Nutrition and Dietetics, the diet is more specifically classified in three ways:

  • vegan – consists of only plant-based foods. There is no consumption of meat, fish, poultry, eggs, dairy, gelatin, lard, rennin, or honey.
  • lacto-vegetarian – plant-based and includes dairy.
  • lacto-ovo-vegetarian – plant-based and includes dairy and eggs.

Now we get down to the yummy details. To benefit all types of vegetarians, we’ll cover mostly plant-based proteins. We’ll spotlight sources that are currently making headlines. Scientific studies are included for these in the event they’re new to you.



The Science – A 2015 study published in BMC Medicine shows that eating a daily bowl of quinoa reduces the risk of premature death from cancer, diabetes, heart disease, and lung disease by 17 percent.

Plant Perks – Quinoa is a gluten-free, complete protein. It has 8 grams of protein per cooked cup. It’s high in iron, potassium, magnesium, and fiber. It has a light, fluffy consistency and nutty flavor. Quinoa is typically available in ivory and red varieties.

For vegetarian quinoa recipe, click here.


The Science – Amaranth is heart-healthy. In 1996, USDA studies revealed that amaranth oil reduces cholesterol. In 2003, Canadian researchers found that amaranth has steroid compounds that block cholesterol absorption. A 2007 Russian study showed that heart disease patients who regularly ate amaranth had significant subsequent reductions in cholesterol and triglycerides.

Plant Perks – Amaranth is a cousin to quinoa. It’s a complete protein and gluten-free. It’s high in calcium, iron, magnesium, potassium, and B Vitamins. Amaranth is the only grain that’s a source of Vitamin C. Its fiber content is triple that of wheat. One cup of amaranth has 7 grams of protein.

3.  HEMP

The Science – A 2015 study in the Journal of Agricultural and Food Chemistry shows that hemp’s healthy fat reduces the risk of heart disease. Plant steroids in hemp lower cholesterol. They also reduce the risk of blood clots and cancer. Vitamin E compounds called tocopherols protect against dementia.

More about HEMP you can find here.

Plant Perks – Hemp is a decent dose of complete protein in a petite package. It’s the easiest of all seeds to digest and assimilate. Two tablespoons of seeds have 5 grams of protein, 7 grams fat, and 10 percent of your RDA for iron. Hemp is high in magnesium, a mineral that confers relaxation, blood sugar balance, low blood pressure, and protection from osteoporosis. Hemp is also a potent source of calcium and potassium.

Uses – Hemp is available as oil, protein powder, seeds, and milk.

  • Oil – The oil’s nutty flavor is a tasty option for dips, spreads, and salad dressings. It is not recommended to cook with the oil as heat destroys its nutritional value. Hemp oil should be refrigerated to prevent fat oxidation.
  • Protein Powder – Used in shakes, hemp contributes up to 8 grams of fiber. For a nutrition-packed smoothie, try this recipe: blend ¼ cup hemp protein powder, 1½ cups almond milk, ½ cup blueberries, and 2-3 ice cubes until smooth.
  • Seeds – Sprinkle on salad, mix in yogurt, and add to baked goods.
  • Milk – Hemp milk is increasing in popularity. It is made by blending the seeds with water. An 8-ounce glass of hemp milk contains 50 percent of the RDA for calcium! It is reported to strengthen immunity and promote healthy skin, hair, and nails.

NOTE – Though hemp is related to the marijuana plant, it does not produce a drug-like effect or a positive result on a drug test.

4.  CHIA

The Science – Chia seeds have a blood-thinning effect that protects against stroke and heart attack. This was the conclusion of 2007 research published in Diabetes Care. Additional studies of diabetic subjects have shown that chia stabilizes blood sugar and reduces systolic blood pressure. It also quells inflammation.

Plant Perks – Chia is another complete, satisfying protein. The seeds are packed with calcium, iron, magnesium, omega-3 fatty acids, fiber, and antioxidants. Omega-3 fatty acids support heart and brain function, render healthy hair and skin, and protect against depression.

Two tablespoons have 5 grams of protein. Chia tastes a bit like poppy seed. It has a satisfying crunch when eaten dry. Added to liquid, it becomes plump, sweet, and soft.

Sprinkle chia seeds over salads, soups, yogurt, wraps, and sandwiches. Add them to muffins, breads, cookies, and cakes. They can be substituted for poppy and sesame seeds in recipes. They also make a delicious pudding.

Read how to use CHIS seeds here.


The Science – A 2009 study found that pumpkin seeds relieve the symptoms of an enlarged prostate. A 2011 study of postmenopausal women showed the seeds to lower cholesterol, blood pressure, hot flashes, headaches, and joint discomfort. Pumpkin seeds may lessen breast cancer risk, according to a 2012 study published in Nutrition and Cancer. Scientists surveyed the diets of over 9,000 women and found that those who ate estrogen-rich foods had significantly reduced rates of breast cancer.
Plant Perks – Pumpkin seeds are an excellent source of protein, phytoestrogens, Vitamin A, Vitamin E, iron, magnesium, zinc, and omega-3 fatty acids. Two tablespoons of seeds have 7 grams of protein and 24 percent of the RDA for iron. They’re high in tryptophan, an essential amino acid that relieves anxiety. Eat the seeds a few hours before bedtime to promote restful sleep. Magnesium in pumpkin seeds supports heart health. Zinc boosts immunity.

Uses – Power up your food by adding pumpkin seeds to cheese, pesto, soups, salads, granola, trail mix, cookies, muffins, and breads.

Find out more about health benefits of PUMPKIN here.


The Science – This blue-green algae has antioxidant properties. A 1995 Indian study found spirulina to cure oral cancer. After one year, 45 percent of tobacco users who consumed spirulina daily had complete regression of oral lesions. The study was reported in Nutrition and Cancer. A 2013 study in the Journal of the Science of Food and Agriculture showed that spirulina lowers cholesterol and triglycerides.

Plant Perks – Spirulina is a complete protein, with all the essential amino acids perfectly balanced. One tablespoon contains 4 grams of protein. Spirulina is a good source of Vitamins B1 and B2. It’s also high in the minerals copper, iron, magnesium, potassium, and manganese.

Uses – Spirulina is available as a powder and supplement. Some people are allergic to it, so it’s best to start with one tablespoon or two 500 mg tablets daily for one week and assess your reaction. Spirulina has an earthy flavor suited to sweet smoothies. It’s a colorful complement to beverages containing banana, pineapple, and mango. It can also be added to fruit juice, such as apple and orange.

Read more about SPIRULINA here.

NOTE – The National Institutes of Health states that spirulina should not be consumed if you:

  • have an autoimmune condition, such as multiple sclerosis, lupus, or rheumatoid arthritis
  • take blood-thinning medication, such as warfarin
  • are pregnant or breast-feeding
  • have phenylketonuria


The Science – Tempeh is a patty made from fermented soybeans. A 1995 analysis of 38 clinical trials showed that daily soy consumption reduces cholesterol by roughly 13 percent. A 2009 meta-analysis found that soy was linked with a 26 percent reduction in prostate cancer risk. A 2010 review showed that soy offers protection against breast cancer. A Malaysian university study found that the calcium in tempeh is better absorbed than the calcium in milk.  A 2013 study in the Polish Journal of Microbiology evaluated the benefits of tempeh on digestion. It found that the fermentation process produces antibiotic effects. For this reason, tempeh cures diarrhea.

RELATED ARTICLE:  7 Meat-Free Proteins

Plant Perks – Tempeh is a complete protein with nutrients that regulate hormones and reduce heart disease. A serving of tempeh yields 18 grams of protein and 10 percent of the RDA for calcium and iron. Tempeh balances blood sugar levels by virtue of its protein and fiber. If beans typically make you flatulent, you’ll be delighted by the digestibility of tempeh. Enzymes produced by fermentation break down the component carbohydrates, protein, and fat.

Recipes – Tempeh has a sweet, slightly earthy flavor. For some tempting tempeh recipes, click here.


The Science – A 2014 study found that nutritional yeast boosts immunity by increasing white blood cell production.

Plant Perks – Nutritional yeast is typically grown from sugarcane or beet molasses. It’s completely pasteurized and deactivated. Therefore, it cannot render harmful yeast overgrowth. Two tablespoons supply 9 grams of complete protein and a day’s worth of Vitamins B1, B2, B6, B12, folate, and niacin. Magnesium in yeast balances blood sugar. Zinc optimizes carbohydrate metabolism. Compounds in nutritional yeast lower cholesterol and protect against cancer. It’s gluten-free, high in fiber, and low in sodium and fat.

Uses – Nutritional yeast is available as flakes and powder at natural food stores. It has a nutty, robust flavor. Use it as a substitute for cheese. It’s a tasty topping for popcorn. Add it to rice, wraps, pasta, beans, soup, sauces, dips, greens, and veggies.

RELATED ARTICLE: Vegetarian Diet Benefits: Good Reasons to Adopt a Vegetarian Diet


9.  WHEY

The Science – A 2003 study in the Journal of Applied Physiology showed that whey protein improves muscle strength, exercise endurance, and immunity. It also increases muscle mass, as reported in a 2013 article in the Journal of the American College of Nutrition. Eating whey after exercise supplies the amino acids needed to repair and build muscle. The Joslin Diabetes Center cites leucine in whey as instrumental in this process. A 2012 review in Lipids in Health and Disease offers evidence that whey may lower high blood pressure.  Preliminary studies reported in Anticancer Research suggest it may protect against cancer.

Health Perks – Whey protein is either separated from milk or formed as a by-product of cheese-making. It is a complete protein containing branched-chain amino acids needed for building muscle. Whey balances blood sugar and lowers cholesterol. It promotes satiety and weight loss by reducing the hunger hormone ghrelin. It diffuses stress by increasing the brain chemical serotonin, fostering well-being and happiness.

Whey protein powder is available in three forms:

  • Concentrate – contains at least 90 percent protein. It’s low in fat and lactose. Concentrate is the least expensive type of whey.
  • Isolate – at least 90 percent protein and free of fat and lactose. Isolate is quickly absorbed.
  • Hydrolysate – a predigested source of whey. It is the most expensive, highest quality, and most readily absorbed form of whey.


  • Add to oatmeal or breakfast cereal.
  • Stir into yogurt.
  • Substitute for water in cornbread, muffins, waffles, and pancakes.
  • Soak grains in whey to make them more digestible.
  • Mix into soups and stews.
  • Blend in a smoothie. For easy smoothie recipes, click here.

NOTE – Do not consume whey if you take the following medications:

  • levodopa for Parkinson’s disease
  • alendronate for osteoporosis
  • tetracycline antibiotic

10.  KEFIR

The Science – A 2003 Finnish study in the American Journal of Clinical Nutrition revealed that drinking kefir for five months lowered blood pressure. A 2003 study conducted in Japan found that daily kefir consumption reduced cholesterol after a one-month period. A 2007 Japanese study showed that ingesting kefir daily increases killer cells against breast cancer.

Health Perks – Kefir and yogurt are cousins. Both are made by fermenting milk with bacteria. However, kefir has more beneficial microorganisms than yogurt. These probiotics promote digestion, mental health, and weight management. They protect against infection by inhibiting the growth of harmful bacteria. They also stimulate immunity. Kefir is low in lactose, making it easier to digest than milk.

A 6-ounce serving of kefir contains 6 grams of protein and 20 percent of the RDA for calcium, phosphorus, and Vitamin B2. Calcium and Vitamin K2 in kefir support bone health and prevent osteoporosis. Kefir is also high in potassium.

Kefir has the delicious tang of yogurt with a thinner consistency. It’s available at supermarkets and health food stores.


  • Add to smoothies.
  • Serve with fruit.
  • Pour over cereal.
  • Substitute for buttermilk in baking.
  • Use as a base for salad dressing.

RELATED ARTICLE:  Health Benefits of Probiotics


The top 10 vegetarian proteins in the media spotlight are:

1. Quinoa
2. Amaranth
3. Hemp
4. Chia
5. Pumpkin Seeds
6. Spirulina
7. Tempeh
8. Nutritional Yeast
9. Whey
10. Kefir

Here’s to your health!

10 Most Powerful Foods In The World Which Destroy Cancer Cells

Cancer affects everyone in some way. Considering cancer is such a vicious disease, it may seem a bit trivial to list off foods that can help kill off tiny cancer cells. While eating the following foods does not solve everything, they can be preventive agents that help destroy cancer cells at the base level and boost overall well-being.

Most Powerful Foods In The World Which Destroy Cancer Cells

1. Cabbage: A study from the University of Oregon found that cruciferous vegetables can kill cancer cells and simultaneously leave healthy cells unharmed. It is also an excellent source of the antioxidant vitamin C that contributes to a better overall immune system.

RELATED ARTICLE: Onions Are Strong Cancer Killers: What Kind of Onions Should You Use!

2. Broccoli: Another cruciferous vegetable, broccoli was shown in the same study to target and kill cancer cells. It is full of sulforaphane, a phytochemical that was shown in the University of Oregon study not only to prevent cancer cells, but also fight off already existent cancer.

3. Raspberries: Raspberries are full of the compound ellagic acid, or a natural anti-carcinogen that prohibits the development of cancer cells. Other foods contain ellagic acid, but raspberries are highly concentrated with it on top of being delicious.

4. Olive Oil: A study from Rutgers University applied the compound oleocanthal to cancer cells and found it punctured vesicles inside the cancer cells that store the cells’ waste. This process causes the cancer cells to basically kill themselves. Olive oil is full of oleocanthal and is perfect for sautéing almost anything.

5. Green Tea: Green tea is full of the compound catechin, an agent that has been shown to protect cells from free radicals associated with cancer that can damage their DNA. The release of catechins is best from loose leaf tea, so skip the baggies and seep away cancerous agents.

6. Tumeric: A review of studies on therapeutic foods suggested curcumin, a component of turmeric, kills tumor cells by regulating multiple cell-signaling pathways. This spice can be added to any dish: scrambled eggs, chicken, and anything else your taste buds desire.

7. Salmon: Salmon is stock-full of omega-3s, a fatty acid that protects against cancer cells. It can be prepared on the grill or in the oven and made extra delicious with a simple brown sugar glaze.

RELATED ARTICLE: This Miraculous Fruit Stops Diabetes, Kills Cancer Cells And Even More!

8. Cherries: Perillyl alcohol, a compound known to destroy a variety of cancerous cells, is found in cherries. This scrumptious fruit can be eaten alone, in a fruit salad, or even on top of the occasional ice cream sundae.

9. Garlic: Crush or chop up garlic to release allicin, a compound shown to prevent multiple types of cancer. Garlic adds a unique flavor to any vegetable stir fry or pasta dish, so mix and match to discover endless other foods it pairs well with.

10. Dark Chocolate (in small servings): Cacao beans are packed with anti-oxidants that help reduce the risk of cancer. Milk has been shown to dilute chocolate’s beneficial properties, so go for a high cacao percentage dark chocolate bar and have a couple bites of it each day of the week.

A balanced diet containing these ten foods is an easy step everyone can take to prevent cancer. It is a disease everyone encounters in some way or another, so might as well give these delicious ingredients a try.

Warning Signs Your Body is TOO Acidic and How to QUICKLY Alkalize It!

In high school chemistry, most of us learned that pH, or potential hydrogen, is the measure of how acidic or alkaline a substance is. Every substance has a place on this scale of 0 to 14. Any pH level below 7 is acid. The ideal pH balance for your body is 7.35-7.45, just a bit more alkaline than acidic.

acid food chart

Why does your body’s pH balance matter? Too much acidity in the body leads to all sorts of health problems, including heart disease, cancer and overgrowth of bacteria. An overly acidic system is the main cause of digestive issues, immunodeficiency, respiratory problems, kidney stones, joint problems such as arthritis, and even tooth decay. You will experience some common signs if the acid levels in your body are too high. Headaches, fatigue, digestion problems, increased heart rate, and even shortness of breath are some of the beginning signs of an overly acidic system. Most of us have an excess of acid at some point, whether the cause is stress or poor nutrition. Luckily, bringing the body’s acid levels back into balance, or making the environment of your body alkaline again, is easily achievable with a bit of consistent effort.

RELATED ARTICLE: How to Alkalize Your Body With Few Cups of This Green Drink

Your body is naturally working constantly to maintain a normal pH balance. In general, if you eat more animal products and processed foods than fresh foods, your pH levels will tend toward the acidic. Besides nutrition, lack of sleep, stress, and anxiety are all main contributors to increasing acid levels in the body. Even if your nutrition is great, but you maintain a stressful lifestyle, you will feel the effects. It is worth knowing which foods are the cause of high acidity, and to make the concerted effort to move towards an adding alkaline forming foods into your diet. Oranges are acidic foods, but actually leave the urine alkalized after being metabolized. However, milk, which has an alkaline base, forms a lot of acid in the body.

The other main acid promoting foods are: grains, cooked foods, sugars, saturated fats, alcohol, and refined flour products (bread and pasta). Instead, take these alkaline – forming foods on board: fruits, vegetables, nuts, seeds, legumes, and beans. Organic is best. Raspberries, limes, sweet potatoes, lentils, dark green vegetables, apple cider vinegar, and garlic are just some of the alkaline “super foods.” This alkaline / acid food chart will give you something to post on your refrigerator, and a more comprehensive list.

How to reduce acid levels and alkalize your system? Do a self-test, readily available at the local drugstore, to learn your pH and plan a balanced diet and stress-reducing activities. Look at your food choices and categorize them into foods to avoid, foods to eat moderately, and foods to definitely include. Remember, you can heal a lot of the physical issues you might experience due to an overly acidic system and soon experience your full vitality!

3 Tips You Have To Do To Get Rid Of Stubborn Belly Fat

Two words: BELLY FAT! Gives you shivers, right? In order to get rid of belly fat, you need to understand it better. First of all belly fat can be in a number of places, NOT just your belly. It can be located just under the skin but…it can also be located deep into your belly area lurking around vital organs. This kind of fat is known as Stubborn Visceral fat. Now that you know what it is, let’s find out how to evict it!

As they say in Italy, “Mangia! Mangia!” Eat, eat! That’s right, eat! If you don’t eat regularly, your system panics and holds onto fat in case there’s a shortage. Your body is incredibly smart and knows when it needs energy. Energy comes from food. It really is that simple. Eating small meals several times a day or healthy portions and healthy food with a few healthy snacks throughout the day ensures your system doesn’t panic. A steady supply of food tells the body to use all the fat it wants. Just don’t intake a ton of fat!

RELATED ARTICLE: 6 Reasons Your Belly Fat Isn’t Going Away

Drinking is a KEY factor in weight loss. First of all, when our bodies are calcium deficient, we produce bad hormones that make us gain weight. So drink your milk like mom says! Secondly, we need fluids to stay hydrated. In addition to being hydrated and saturated in proper amounts of calcium, we need water. Think of water as your body’s personal bouncer. If your bouncer’s hands are full (sugary, carbonated and dye filled drinks) how can it do it’s job of escorting bad stuff out? Water escorts the free radicals, toxins and fat right out of the body. Without it, you may loosen then up by exercise but they can redeposit elsewhere. At night we stop drinking when we sleep, obviously, because our bodies are resting. Take notice of that first morning pee. It is darker and has an odor unlike the rest of the day. That’s because things settled in the bladder over night. If you notice the darker color or odor during the day, that means you’re not drinking enough water.

ZZZZzzzz…Speaking of sleep, sleep allows cells to heal and repair. However, did you know that a lack of sleep can control your hunger? Well, truth-be-told, it controls your hunger hormones. Ghrelin tells your body it’s hungry, while Leptin says when it’s full. These two get off balance when there’s not enough sleep. Sleep deprived people have proven to have more Ghrelin and less Leptin. The theory is that it’s because you’re staying up and your body wants the energy to stay up. Going to sleep 7.5 hours a night is what is highly recommended to keep these hormones in check.

RELATED ARTICLE: 3 Ways to Get Rid of Your Stubborn Menopause Belly Fat

Most people think of exercise when they want to lose belly fat. However, there are several things you can do to compliment that regiment that will amplify your success greatly. After all, you obviously have strong legs, back muscles and abs already or you wouldn’t walk upright! These additional steps will ensure you kick that belly fat to the curb.

See How You Can Cleanse Your Gut and Prevent Diabetes

Probiotics have become very popular recently due to the significant role they play in the health of the body and the promotion of good microbes. Over 100 trillion good microbes live in the gut, and probiotics help the good microbes, or bacteria, to thrive. Though the importance of probiotics has been known about for many years, it has been recent research studies that have demonstrated their importance for body health. They are especially beneficial in preventing diabetes and keeping the brain functioning properly.

Studies have shown that taking probiotics reduce weight gain and insulin resistance, the trigger for Type 2 diabetes, while increasing insulin sensitivity. Researchers believe that having a positive balance of good microbes may be a way to prevent, or possibly treat, patients with diabetes.

The health of the intestines affects mood, behavior and brain health. The intestines are a host to a continuous battle between good and bad bacteria. Probiotics shift the balance in the gut in the favor of good bacteria, positively affecting mental health.

It’s extremely important to cleanse the gut to allow good microbes to thrive. Try these eight tips to get more probiotics in the diet to stay strong physically and mentally.

1. Eat Foods that are Rich in Probiotics

Eating foods rich in probiotics is the best way to get the helpful bacteria in the digestive tract. Yogurt, which has live cultures; miso soup; kefir, which is a cross between yogurt and milk; and sauerkraut all naturally contain probiotics.

RELATED ARTICLE: Prevent Diabetes Complications By Following These 8 Tips

2. Use a Probiotic Supplement

Not all probiotic supplements are created equal. To get the most benefit, take a probiotic supplement with at least 20 billion live organisms per dose. Two types of microbes, Lactobacillus and Bifidobacterium, have been the most well-studied and are part of most probiotics. Experts agree that switching types of probiotics every few months, however, can be beneficial to ensure that there are different types of microbes being introduced to the gut.

3. Only Use Antibiotics if Necessary

Antibiotics should only be used if absolutely necessary. This is because antibiotics wipe out all microbes, good and bad. If an antibiotic does need to be taken, replacing the good microbes with food and supplements after treatment is the best way to get the gut back into balance.

4. Find a Good Source of Prebiotic Fiber

Prebiotic fiber helps the digestive system by feeding the helpful bacteria and stimulating immune-cell production, which keeps the body healthy and running well.

5. Cut Back on Eating Gluten

Gluten is a dietary protein that is found in wheat. It can be extremely hard for the body to digest. Cutting back on consumption can lead to less gastrointestinal problems.

RELATED ARTICLE: What Your Gut Says About Your Health

6. Never Eat Aspartame

Aspartame can weaken the immune system by raising blood sugar and destroying helpful bacteria, which may lead to irritable bowel syndrome and inflammatory bowel disease.

7. Reduce the Amount of Sugar and Carbohydrates Eaten

Harmful microbes thrive on sugar and carbohydrates. Reducing the amount of simple sugar and carbohydrates that are eaten will inhibit the growth of bad bacteria, allowing for more balance in the gut.

8. Use Only Certified Non-GMO Products

Genetically Modified Organisms, or GMO, have been genetically changed by taking a gene of one species and inserting it into another. Non-GMO products have not been changed and do not alter the species’ cell structure as a result. Products that have been modified, however, may harm the health of the consumer by changing the cell structure.

Cleansing the gut and allowing it to be host to good bacteria will result in a healthy brain, a lowered risk of diabetes, and better immune health. While researchers are still determining all of the positive effects of probiotics, it is clear that the helpful bacteria are essential to a healthy body.

Best Home Remedies For Upper Lip Hair Removal That Actually Work!

We can admire a man able to grow and maintain attractive facial hair. However, women who are able to grow an impressive mustache or sport the five o’clock shadow are not given such reverence. Whether you have upper lip hair that makes you uncomfortable, are prone to sporadic chin whiskers, or have even bigger upper hair issues to deal with, you understand how embarrassing this all too common social stigma can be. While daily shaving or plucking can offer a temporary fix, you are still haunted by the fact that the hairs will quickly and inevitably grow back during the course of the day. There are alternative ways in which you can control your facial hair and gain the confidence you deserve.

Ways of the Past

Women facial hair is nothing new. The struggle has been one that has plagued millions over the course of history, and there have been numerous ways in which the problem has been combated. Shaving is a common quick fix; however, hair grows at a rate of approximately 1.27 centimeters per month. Therefore, hair can become evident by the end of a workday if you shave in the morning. Waxing is another temporary fix, but the process is painful and must be repeated around once every six months.

Medical Intervention: Pros and Cons

RELATED ARTICLE: Get Rid of Facial Hair with a Little Help from Nature

Advancements in the medical world are continually being made, and these innovations spill into the world of female facial hair. One of the most popular is laser hair removal. This treatment option is highly effective for women with light skin and dark hair, and the results have shown to last as long as a year. On the downside, however, patients do run the risk of burning or scarring during the procedure.

Electrolysis is another medical intervention that could provide the results you seek. During this process, a small needle shocks the root of individual hair follicles. While the procedure is lengthy, it’s a great option for those with light-colored hair who are unable to take advantage of laser therapy. While you could experience redness, swelling and scarring, thousands have gotten positive results.

Natural Home Remedies

    • Gelatin Mask: Simply mix one tablespoon of unflavored gelatin, two tablespoons of milk, and a few drops of lemon juice and lavender essential oil. Microwave the mixture for 15 seconds, apply to the area, and remove after five minutes.
    • Turmeric: Create a paste with 1/2 cup and enough milk to make a paste. Apply to skin and rub off in a circular motion.
    • Facial Scrub: Mix 1/2 cup of dried apricot powder with one teaspoon of honey. Allow to sit on face for five minutes and scrub off in a circular motion.
    • Fenugreek seeds: Create a powder out of two teaspoons of fenugreek seeds. Add water to create a paste and allow to sit on face for five minutes. Gently scrub application off.
    • Oatmeal: Create a paste of oatmeal, lemon juice and honey. Apply to area for 20 minutes and wash clean.

RELATED ARTICLE: Get Rid of Facial Hair with a Little Help from Nature

Confidence You Deserve

In a society that is unfortunately focused on physical appearance, women with facial hair can feel embarrassed, and this cuts into their confidence both in their personal and professional lives. Rather than continuing the various temporary methods you have likely employed in the past, newer methods are within your reach.

Weight Loss Habits On The Go

Between 2009 to 2010, data shows that more than 2 in 3 adults are categorized as overweight or obese in the United States alone. Alarmingly, historical data on obesity shows an upward trend that gradually heightens over time. This isn’t at all surprising when you consider the daily lifestyle of average Americans, from easily accessible entertainment on Netflix to a McDonalds chain on every street corner. Another challenge many Americans face when trying to change their unhealthy diet is time restriction. Most Americans are busy with work or family that they simply don’t have time to hand prep a bowl of salad or wait for salmon to bake on the oven for 30 minutes.

Weight Loss Habits On The Go

Start Slow

Avoid the all-or-nothing mentality when making lifestyle goals. Instead, start with baby steps. People often assume they have to dedicate 2 hours per day at the gym or eat a diet solely consisting of vegetables to attain the level of health they desire. Start by walking or running at least 10 minutes per day, then add incrementally over a period of time. Busy people won’t have 2 to 3 hours to drive to and from the gym every day or week, but they’ll definitely have 10 minutes to spare for some cardio workout.

Use Fitness Trackers

Turn to high-tech solutions to get those important numbers on the go. Busy people simply do not have time to keep track of all the numbers involved in losing weight. Although a log book containing the calories you’ve eaten and burned throughout the day is out of the question, a fitness tracker may be the more convenient alternative. Fitness trackers automatically count the steps you take, how many calories you’ve burnt, and heart rate activity.

Pick a Diet

This is a onetime thing busy people should consider planning. Find a well-balanced diet and stick to it. For breakfast, you can choose between one cup of whole grain cereal with milk or a grilled cheese sandwich with sliced tomatoes. For lunch, you can eat a large baked potato with lettuce salad or a chicken breast sandwich with tomatoes and cucumbers. For snack time, you can eat yogurt, fruits, or granola bars. Don’t be afraid to mix it up from time to time so it doesn’t get boring.

Avoid Skipping Meals

Try to space out caloric intake throughout your busy day to avoid starving your body of the fuel it needs to perform at peak levels. Going more than 5 hours without eating can slow metabolic rate, alter hormones and insulin levels, and contribute to poor food decisions when you do finally have the chance to eat. Many people who are either overweight or obese do not necessarily overeat, yet their eating patterns are very volatile, with no set times for meals or balance in food choices.

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Signs You Have Omega 3 Deficiency

A number of research studies indicate omega-3 fatty acids are a critical nutrient needed to provide resistance to a number of illnesses. As the importance of omega-3 fatty acids becomes better known, more people are taking active steps to include this substance in their diets, through the foods they eat or by taking supplements.

Omega 3 Deficiency

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for normal function of the body, such as cell membrane production in the brain and blood clotting. However, science is also finding that this essential compound is also instrumental in preventing heart disease, stroke and a number of other health problems.

Symptoms of omega-3 fatty acid deficiency include:

· Learning disabilities

· Arthritis

· Eczema and other skin problems

· Heart disease

· Obesity

· Depression

Duke University School of Medicine Study

A recent study published in the Annals of Rheumatic Diseases conducted by Duke University School of Medicine found that mice fed a diet high in omega-3 had healthier joints that those that were fed saturated fats and omega-6 oils. The researchers found that the mice fed the omega-3 had less osteoarthritis, regardless of weight factors that were previously thought to affect the disease. These results indicate that people should consume more omega-3 to slow the progressive of osteoarthritis, a common joint disease of aging.

Omega 3 Deficiency 1

Food Sources of Omega-3 Fatty Acids

You can increase the amount of omega-3 fatty acids in your diet by adding more of the following foods:

· Oily fish, such as mackerel, halibut, salmon, herring, fresh tuna, trout and oysters

· Eggs

· Milk

· Margarine

· Yogurt

· Brussel sprouts

· Spinach

· Canola oil

· Flaxseed oil

· Soybean oil

Taking Omega-3 Supplements

If you do not get sufficient omega-3 fatty acids in your diet because of your food tastes, consider taking an omega-3 supplement. A supplement can allow you get the benefits of this important compound in an easy, daily capsule. These supplements are available at pharmacies, health food stores and on the Internet.

High Quality and Low Quality Omega-3 Supplements

Dietary experts recommend 1,000 to 3,000 milligrams of omega-3 supplement per day. Within this range, buyers will find many brands on the market at a variety of price points. Ads for krill oil make it sound like it is the preferred source for omega-3, but the truth is, there is no particular advantage to this product. Consumers will notice that low quality omega-3 supplement capsules develop a cloudy, blurry look after being stored in the refrigerator. Good quality omega-3 capsules will remain clear. Of course, you can’t bring a refrigerator with you when shopping for supplements, but if you notice this cloudy look, change your brand of supplements to a higher quality option.

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7 At Home Remedies You Should Never Try

There are several home remedies for a variety of different things. Although some are brilliant, others are a little suspicious.

7 At Home Remedies You Should Never Try

1. Whiskey for a Teething Baby

When babies start teething, inflammation begins to occur beneath the gums. Babies deal with this pain by being cranky and not sleeping. So, parents try the old home remedy of rubbing the baby’s gums with whiskey, because if a baby cannot sleep, might as well get them drunk. Although it is true that the amount of whiskey used cannot intoxicate the child, it is safe to say that enough times may cause them to get a little woozy. The main issue behind this remedy is that whiskey will numb the pain for awhile but does nothing to reduce the inflammation.

2. Butter for a Burn

People have found butter to be a lot more useful than just a topping for their toast. Butter has been used as a tightly wound ring remover, skin treatments and even to train a cat. One of the more dangerous home remedies that involves butter, however, is using it to heal a burn. Butter will soothe the pain of a burn temporarily, but it has no healing qualities. A burn is an open wound, so slathering butter over the top of it can be a huge risk for infection due to the fact that it is unsterilized.

3. Lemon Juice for Teeth Whitening

If someone wants to pucker up, a sweet kiss is a lot more enjoyable than sucking on a lemon. Some have thought that biting into a lemon whitens the teeth. While it is true that teeth may appear to be whiter due to the acidic in citrus, it causes a lot more damage than improvement. Too much citric acid against the teeth causes erosion of the outer enamel, which causes sensitivity and tooth decay. So, teeth may be white for awhile, but it will not be long before it decays into a spotty brown.

4. Matches to Remove Ticks on Animals

People use hot matches up against a tick to get them to let go. The method works, for humans anyway. The problem started when people started using the method on their pets. There is one solid difference between a dog and a human, dogs have fur and fur can light on fire. When people used the match method to conquer a tick while also trying to maneuver through fur, it would leave red welts and burns on the dog.

5. Ear Candling to Remove Earwax

Earwax is gross and it is obvious that women will do anything to rid themselves of gross bodily functions. Ear candling removes the earwax using a candle-shaped cone inside the ear and lighting it on fire. Once the wick burns down, the user removes the cone, along with the earwax inside. Earwax has a purpose, believe it or not. It is a lubricant for the ear that helps make the inside of the ear water-proof and also guards against infection. Ear candling can also damage someone’s hearing. Deaf but beautiful, a worthy sacrifice.

6. Milk and Cabbage Gel for Back Pain

Mixing milk and cabbage sounds more like a German delicacy than a back pain reliever. Seems to be a constant theme in home remedies, the mixture will soothe pain temporarily, but it does nothing to actually reduce or fix the pain. The only thing someone will get in the end is the stench of old cabbage that has seeped into their skin.

7. Headband and Alcohol to Reduce a Headache
This remedy requires the user to soak a bandana in rubbing alcohol and then tying it tightly around their head to reduce a headache. It releases a cooling effect on the forehead that may be soothing but it does not relieve the headache. Rubbing alcohol can actually seep into the skin and cause nausea, while having something tightened around the head can actually make a headache worse.

Home remedies can be a life-saver, but they can also be a waste of time. Make sure they are invented in reality rather than stupidity before trying them out.

The 9 Fats You Need to Lose Weight

There is a kind of fat that you want to lose in 10 days (like Kate Hudson’s Andie) and there is the other kind – the good kind – that you want to add to your diet regularly (like the soporific but relevant ending of that movie).


The bad fat or trans-fat makes its way into your body through finger licking French fries and delicious buttery spreads. These fats are so bad for you that even reading about them can clog your arteries. Saturated fats found in palm oil, cheese, butter and meat have a Ross and Rachel kind of relationship with your body – it’s complicated. The good fats are polysaturated fats (omega 3 and omega 6 fatty acids) and monosaturated fats. These are 9 foods that deliver these fats to you –

1. Hard Boiled Egg – Letting that egg boil for a little while longer can actually help you shed those extra pounds quickly. If you can find eggs enriched in Omega-3, it would be even better. Egg that weight loss on!

2. Healthy Trail Mix – Snack on your weight-loss inducing trail mix containing apricots, cranberries, walnuts and raisins. Walnuts are the most important part of this delicious mix as they have omega 6 and omega 3 fatty acids in the perfect ratio. Munch on these for less-prominent love handles.

3. Flaxseed Salad Topping – Who doesn’t like a salad with a crunch? Sprinkling about 2 tbsp. of flaxseeds on top of your fresh salad can give you a boost of omega-3 fatty acids and speed up your weight loss regime. So, ‘flax’ the muscles in your body with this healthy addition.

4. Green Smoothie – This weight loss smoothie has spinach (1/2 cup), raw cacao powder (1 tbsp.), coconut oil (1 tbsp.) and fresh almond milk (2 cups). The omega 3 fatty acids of spinach will send your metabolism skyrocketing.

5. Yogurt plus Macadamia Nuts – Macadamia nuts contain 83% of the essential weight loss fats your body needs to struggle through your strict regime. So, just add these nuts to your yoghurt when you head back from work and have a hot-dog craving.

The 9 Fats You Need to Lose Weight

6. Mini Bruschetta – Olives are heavenly to eat and heavenly for weight loss as well. And bruschetta has both olive and olive oil. Make a mini one and also add some fresh tomatoes to have a delicious and scrumptious snack. Ah, can’t you just feel it crunching in your mouth?

7. Salmon Roll – Make a quick standard salmon roll with healthy ingredients (think whole wheat) and watch those omega 3 fatty acids perform their magic.

8. Almond Snack – Getting late for work and don’t have time for breakfast. Don’t forget to grab a handful of almonds on your way out. Vitamin E and healthy fats are good for you but alpha-linoleic acid is an actual fat-burning wizard.

9. Guacamole – Avocado is the haven of good fats and when you think avocado, you think guacamole. Get some pita in whole wheat and there is your weight loss brunch.

So, remember – not all fat is bad, some is better than anything else.

In order to stay as youthful and as fit as possible, there are certain foods that should be largely avoided. Not only will the avoidance of these foods improve your health, it will also mean that you detoxify your entire system in the process, which is always beneficial.
The foods to avoid when detoxing are also those that are widely recognized as best limited or avoided in your diet in order to maintain good health.

Caffeinated drinks

Caffeine is a diuretic and leads to dehydration. As a stimulant, it puts your body under stress and deprives it of essential nutrients. It also prevents your body from absorbing vitamins and minerals.


You should definitely give up alcohol while detoxifying. As well as containing sugar, alcohol is broken into a toxin in your body, and the production of harmful free radicals is increased when it is being metabolized. Alcohol damages the liver, muscles and brain, and depletes your body of essential vitamins and minerals.

Avoid the Following Foods


Wheat bran can irritate the colon. Wheat protein, also known as gluten, is difficult to digest, and may cause bloating, constipation, and diarrhea. Many people are intolerant of wheat but find they can consume other grains without problems. However, if you have celiac disease, you will need to avoid all sources of gluten permanently

Convenience foods, fatty –fried foods and sugary foods

These include store-bought meals, cookies, cakes and spreads. Soft drinks also contain a high amount of sugar. Diet versions are not suitable alternatives because of the amount of additives they contain.
Choose fresh or dried fruits and whole-food products instead, also drink water or natural fruit juices.


Meat creates extra work for your digestive system and in the case of red meat contains a lot of harmful saturated fat. Eat small quantities of good-quality, organic protein instead to give your body the amino acids it needs. Eggs, nuts, oily fish, and whole soy products are good choices.

Salt and sugar

Your body needs a great deal of fluid to metabolize foods that are high in refined sugar, so if you eat a lot of these foods, your body will retain a lot of water as well. Sugar disrupts blood glucose levels. Salt prevents fluids from being removed from the body.

Cow’s milk products

Milk increases the production of mucus in the body, so it is not beneficial when detoxing. In addition, many people lack sufficient quantities of the enzyme lactose, which is needed to digest lactose and, therefore, cannot properly digest dairy products.

This is awesome! I can’t wait to do it! All milk, soy, almond, dairy, etc. has stabilizers and things you don’t really need. If you are lactose intolerant or if raw organic milk isn’t available where you live try this, it looks easy, and you get a bonus, your own almond meal when you’re done!

almond milk

And here is a useful video that explains in more details the process, including using dates as natural sweetener:

To improve your eyesight, you need to make sure that your body receives enough of these nutrients:

Vitamin A: in tomatoes, papaya, carrots and fortified milk.
Vitamin C: in oranges, strawberries, peppers and broccoli.
Vitamin E: in oils, nuts and seeds.
Zeaxanthin and Lutein: in leafy green vegetables, mangoes, kiwi, honeydew, peas, broccoli, yellow squash, corn, red grapes and oranges.


Osteoporosis is a very serious issue and women need to have a good intake of calcium from young ages to prevent osteoporosis later. Although milk and dairy products are good sources of calcium, but some reasons such as being vegan, animal rights and lactose intolerance may prevent us from having milk and dairy products.

Lactose intolerance is the inability to digest lactose, a type of sugar found in milk and other dairy products. Lactose intolerance causes abdominal pain, abdominal bloating, gas, diarrhea and nausea 30 minutes to 2 hours after consumption of milk or dairy products.

The prevalence of lactose intolerance is high: 90 percent of Asians, 70 percent of blacks and Native Americans, 50 percent of Hispanics, 15 percent of people of Northern European descent are lactose intolerant. Therefore, these people need to substitute milk and dairy products with non-dairy veggie options.

Here’s the more complete list of non-dairy calcium sources by USDA:

For a more complete list take a look at this pdf file.

A diet rich in calcium and vitamin D is not only an excellent way to protect you against osteoporosis, but also decreases the risk of premenstrual syndrome (PMS) in women.
Milk and dairy products, tofu and soybean products, cabbage, broccoli, kale, spinach, fish and sardines and sesame seeds are excellent sources of calcium.

According to A.D.A.M. Medical Encyclopedia, “Premenstrual syndrome (PMS) refers to a wide range of physical or emotional symptoms that typically occur about 5 to 11 days before a woman starts her monthly menstrual cycle. The symptoms usually stop when menstruation begins, or shortly thereafter.”

Question: Why Cheese is yellow, whereas milk is white?

Answer: In fact, milk is not pure white. It contains very small yellow and orange nutrients called beta-carotene. Beta carotene is precursor of Vitamin-A. Many veggies including carrots are excellent source of beta carotene.
Milk is white because it’s liquid. When during cheese making milk becomes condensed, these pigments become concentrated and therefore the color of cheese is yellow. Sometimes during cheese making process they add natural or artificial coloring.

[Last Updated: November 21st, 2012]

These foods are considered as mood-boosters:
Chocolates for their antioxidants
Eggs for their Vitamin B12 and D
Walnuts for their Omega-3 and Magnesium
Whole wheat breads for their fiber
Bananas for their magnesium
Fish for its omega-3
Spinach for folic acid
Milk for it’s calcium, vitamins and minerals
and orange for it’s vitamin C

Many researches have shown that these vitamins, minerals or nutrients may help to swing our mood to a happier state when everything is upside down.