Beauty-Health

Liposomal Vitamin C vs. IV Vitamin C: Essential Benefits of Both

<p>For much of your life, you’ve probably been led to believe that there are only two ways to take in vitamin C: eat an orange or swallow a pill from a bottle found in the vitamin aisle at the pharmacy. While both might be effective in boosting levels of vitamin C, we need to keep in mind that our bodies are unable to produce and store vitamin C. This means that all the ways we could be or should be absorbing vitamin C into our bodies would benefit from a bit more thought. Let’s start by doing a quick recap on probably everything you’ve learned about Vitamin C and it’s alternative, <a href="https://www.myhdiet.com/healthnews/health-news/liposomal-vitamin-c-benefits-effective-forms-vitamin-c">liposomal vitamin c</a>.</p>
<h2><strong>What Exactly Is Vitamin C?</strong></h2>
<p>A nutrient also known as Ascorbic Acid, <a href="https://www.webmd.com/vitamins/ai/ingredientmono-1001/vitamin-c-ascorbic-acid">Vitamin C is an essential vitamin</a> needed by your to form blood vessels, muscle, cartilage, and the collagen in bones. Vitamin C is also vital to your body’s healing process. To get it from your diet, you would need to consume adequate amounts of citrus fruits, berries, potatoes, peppers, tomatoes, cabbage, Brussels sprouts, broccoli, and spinach and other fruits and vegetables. This form of vitamin C is water-soluble, which means your body can’t store any excess in either the blood, digestive system, or internal organs.</p>
<h2><strong>The Alternatives: Liposomal Vitamin C and Intravenous Vitamin C</strong></h2>
<p>The challenge with the traditional forms of vitamin C is that it must travel through the digestive system. Through this process, the amount of viable vitamin C that is available for uptake is reduced. What ends up happening is that most of this valuable nutrient ends up being discarded through the digestive process.</p>
<h3>Liposomal Vitamin C</h3>
<p>When you need a high-volume boost of vitamin C, you might consider <a href="https://www.myhdiet.com/healthnews/health-news/liposomal-vitamin-c-benefits-effective-forms-vitamin-c/">liposomal encapsulation technology</a> such as that provided by the Hallelujah Diet®. This approach <a href="https://shop.myhdiet.com/hd-liposomal-vitamin-c.html">encapsulates vitamin C</a> into small vesicles of easily consumed phospholipids (a class of lipids which is a major component of all cell membranes) that rivals or surpasses intravenous delivery of vitamin C but in a convenient oral form.</p>
<p>Since vesicles occur naturally in the body, liposomal vitamin C is readily absorbed and retained longer by the cells and organs of your body. These vesicles protect the vitamin through the digestive system and transport it directly into the bloodstream for absorption in the cells. As a result, you get all the benefits of high-dose Vitamin C without any gastric distress or side effect. This is the most easily absorbable, powerful, and affordable form of vitamin C available, which is why it is included in the <a href="https://shop.myhdiet.com/cancer-get-started-kit.html">Hallelujah Diet’s® Cancer Rescue Plan</a>.</p>
<p><img alt="iv saline drip closeup" class="aligncenter size-full wp-image-32262" height="336" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-300x202.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/iv-saline-drip-closeup-272x182.jpg 272w" width="500" /></p>
<h3>Intravenous (IV) Vitamin C</h3>
<p>While high-dose vitamin C may be given orally as described above, it may also be administered through a vein directly into the bloodstream by <a href="https://www.emedicinehealth.com/vitamin_c_high_dose_benefits_side_effects/article_em.htm#high-dose_vitamin_c_benefits">intravenous (IV) infusion</a>. When administered via intravenous infusion, vitamin C can reach much higher levels in the blood than when the same amount is taken by mouth. Interest in using very high doses of <a href="https://www.mayoclinic.org/diseases-conditions/cancer/expert-answers/alternative-cancer-treatment/faq-20057968">vitamin C as a cancer treatment</a> was initiated in the1970s when it was discovered that some properties of the vitamin might make it toxic to cancer cells.</p>
<p>While a poorly-designed, randomized, <a href="http://prhsj.rcm.upr.edu/index.php/prhsj/article/view/13/11">controlled trial using 10 grams of vitamin C orally</a> once a day found no treatment benefit compared to intravenous vitamin C, more recently, vitamin C given intravenously has prompted renewed interest in <a href="https://www.ncbi.nlm.nih.gov/pubmed/16567755">using vitamin C as a cancer treatment</a> where it might boost the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy. Receiving IV vitamin C does, however, come with drawbacks:</p>
<ul>
<li>It needs to be administered by a medical professional.</li>
<li>The cost per dosage is upward of $200.</li>
<li>You have to face the needle whenever you need a top-up.</li>
</ul>
<p><img alt="smoothie with fresh vegetables" class="aligncenter size-full wp-image-32260" height="331" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables-300x199.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables-125x83.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/smoothie-with-fresh-vegetables-75x50.jpg 75w" width="500" /></p>
<h3>The Bottom Line</h3>
<p>As explained in <a href="https://shop.myhdiet.com/cancer-get-started-kit.html">the Hallelujah Diet’s® Cancer Rescue Plan</a> literature, vitamin C is critical for overall health and immunity. There are known essential health benefits for nearly every organ of the body, from the skin on the bottom of your feet to the nerves firing inside your brain. Vitamin C is especially beneficial for the cardiovascular system, for the immune system, for your brain function, and it supports healthy aging. Now that you know about the benefits of both liposomal vitamin C and intravenous (IV) vitamin C, you are better equipped to take the most appropriate form of this essential vitamin.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/education/liposomal-vitamin-c-vs-iv-vitamin-c-essential-benefits-of-both">Liposomal Vitamin C vs. IV Vitamin C: Essential Benefits of Both</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet https://ift.tt/3qYgY3f

Liposomal Vitamin C vs. IV Vitamin C: Essential Benefits of Both

For much of your life, you’ve probably been led to believe that there are only two ways to take in vitamin C: eat an orange or swallow a pil...

How to Find the Right Food Portion Size for Your Meals

<p>Do you ever wonder if you’re serving up the right food portion size when you’re creating your snack or meal?</p>
<p>Portion sizes and serving sizes can be confusing.</p>
<ul>
<li>How much should I be eating?</li>
<li>Should I follow the serving sizes?</li>
<li>How do I know whether or not I need more than the “average” person?</li>
</ul>
<p>These are just a few of the many questions I hear from the community daily!</p>
<p>In order for the nutrients you’re eating to do their job and fuel your body appropriately, we need to ensure we’re consuming the right amounts.</p>
<p>When you understand what food portion sizes your body needs, it helps you get the right balance of daily nutrients, which allows our bodies to feel their best on a daily basis and prevent chronic disease and health complications in the long run.</p>
<p>So in this article, you’re going to discover everything you need to know about portion sizes so you feel confident in how you’re nourishing yourself and know that you aren’t unknowingly over- or under-eating.</p>
<h2><strong>Portion Size Vs. Serving Size </strong></h2>
<p>The first thing you need to understand is the difference between portion sizes and serving sizes.</p>
<p>Oftentimes people use the words portion sizes and serving sizes interchangeably, but there’s actually a difference between the two.</p>
<p>What most people understand is serving sizes. Serving sizes are the guidelines that are found on nutrition labels for packaged food items.</p>
<p>They’re specific, standardized and measurable and are assigned serving sizes by the FDA based on generalized, recommended guidelines for what the average person eats.</p>
<p>Portion sizes, on the other hand, are individual to you, your needs, and what you choose to eat. There is no set, standard portion sizes. When you choose to eat a food item then physically take a particular amount, the amount of food on your plate is your portion size.</p>
<h2><img alt="" class="alignnone size-full wp-image-60270" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/03/tofu-tiki-masala-recipe-plantbased-indian-food-potatoes-sidedish-nutritionstripped-12-600x400.jpg 600w" width="2700" /></h2>
<h2><strong>Why Eating the Right Portion Size is Important</strong></h2>
<p>Our bodies are quite literally made up of the food that we eat. We synthesize tissue, extract energy and perform bodily functions as a result of the nutrients we receive from food.</p>
<p>Consuming too much food or not enough food can alter these necessary processes and lead to complications later down the road.</p>
<p>On one hand, if you’re perpetually under-eating or not getting enough of certain foods, you are likely lacking vital nutrition which can cause fatigue, lethargy, muscle loss, hair loss, brittle nails, irritability and excessive thirst over time.</p>
<p>On the other hand, consistently over-eating can also make your body feel less than its best and cause a number of symptoms like unintentional weight gain, high cholesterol, high blood sugar, heart disease and many more.</p>
<p>Taking the time to determine what portion sizes are right for you in alignment with your health and wellness goals can make all the difference in how you feel and function daily.</p>
<h3><a href="https://members.nutritionstripped.com/workshop"><img alt="" class="alignnone wp-image-72714 size-full" height="500" loading="lazy" sizes="(max-width: 1500px) 100vw, 1500px" src="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance.png" srcset="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance.png 1500w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-300x100.png 300w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-1024x341.png 1024w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-762x254.png 762w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-606x202.png 606w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-100x33.png 100w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-150x50.png 150w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-internal-embodybalance-600x200.png 600w" width="1500" /></a></h3>
<h3><strong>1. Helps You Get The Right Balance Of Daily Nutrients</strong></h3>
<p>When we have the right balance of nutrients, our bodies are able to function their best. This is one of the best ways we can prevent chronic disease and health complications in the long run.</p>
<h3><strong>2. Keeps You Feeling Full and Energized </strong></h3>
<p>When we’re not eating enough food over the course of the day, we’ll consistently feel a slight sense of hunger. This can lead to irritability and even anxiety. On the other hand, when we eat too much over the course of the day, instead of feeling hungry and irritable we can feel overly full and lethargic. The goal is to eat the right portion sizes for your individual body which allows you to feel satiated and energized!</p>
<h3><strong>3. No Food Items Are Off Limits </strong></h3>
<p>The more you understand portion sizes that work for you, the more you understand that you don’t have to completely remove or restrict food items from your diet. It’s perfectly fine to enjoy food items in moderation that may not necessarily be the most nutritious option. Understanding and getting comfortable with portion sizes gives you the confidence and clarity you need to find a happy medium with your health and wellness.</p>
<h2><strong>6 Steps to Find the Right Portion Size for What You Need at Each Meal</strong></h2>
<p>Portion sizes are individual to each and every person on any given day. Dinner yesterday maybe a little smaller than it is today — and that is perfectly fine!</p>
<p>Contrary to most people’s beliefs, food portion sizes generally aren’t one of the first few things that we tackle.</p>
<p>Understanding portion sizes involves so much more than just knowing the numbers or hard facts, it’s about becoming in-tune with your body.</p>
<p>One of our members came to us after having tried just about everything — from calorie and macronutrient counting with apps to meal plans and diet programs, she just couldn’t seem to figure out a way to keep her portion sizes under control.</p>
<p>Despite the fact that she wanted to talk about portion sizes right off the bat, we instead discussed mindful eating and how she could use it to re-acclimate herself to her hunger and satiety cues. We then discussed her wellness goals as well as her usual activity and how these factors may impact her hunger cues and subsequently her portion sizes.</p>
<blockquote>
<p>By taking a step back and looking at the big picture, she was able to understand that her hunger wasn’t the enemy, but rather the key to her success with portion sizes.</p>
</blockquote>
<p>Use this same approach by utilizing the following 6 steps to determine what portion sizes are right for you.</p>
<h3><strong>1. Start by Checking In With Your Hunger And Satiety Cues</strong></h3>
<p>This one will always be most important.</p>
<p>When do you usually feel hungry? How full are you after meals? Are you truly satiated or do you usually feel hungry again after just an hour or so?</p>
<p>Get to know your hunger cues. Take a look at your usual habits and tendencies with a lens of curiosity, simply taking a moment to reflect can give you so much information for how you should proceed.</p>
<p>If you find that you’re uncomfortably full after most meals, slightly reduce your portion sizes and reassess. If you find that you’re hungry very soon after a meal, try increasing your portion sizes and go from there.</p>
<p>It’s all about your individual body and individual needs.</p>
<h3><strong>2. Practice Mindful Eating </strong></h3>
<p>Often times eating becomes just another task on a to-do list for people. It’s something we need to quickly do to get on with our day.</p>
<p>Unfortunately, this approach to eating can often lead to mindless eating over time. This is when we stop truly experiencing, tasting and appreciating our food. This can also lead to larger or smaller portion sizes than we really need.</p>
<p>Take some time to bring mindfulness back into your mealtimes. This is a great resource for you to use while attempting this!</p>
<h3><strong>3. Take Your Daily Activity Into Account </strong></h3>
<p>Your activity impacts your energy needs. Are you frequently moving around throughout the day? Or are you primarily sedentary? The more we are moving, the more energy we need.</p>
<p>You may find that this often fluctuates, therefore your portion sizes will fluctuate as well. Always be sure to acknowledge your movement and how that impacts your hunger and satiety.</p>
<h3><strong>4. Determine Your Strengths And Weaknesses </strong></h3>
<p>We all have both strengths and weaknesses, especially when it comes to portion sizes. Be sure to determine what yours are and address them as best as you can.</p>
<p>For example, if you know that after you’ve gone 5+ hours without food you no longer have control over your portion sizes, try not to set yourself up to fail! Be sure to have a snack to help hold you over, even if that means packing or prepping something in advance.</p>
<h3><strong>5. Use Your Plate As A Guide </strong></h3>
<p>Generally speaking, certain food items and macronutrients are associated with larger or smaller portion sizes. A great way to use this to your advantage is to use these general guidelines as a starting point.</p>
<p>The following visual is a generalized recommendation for how much of each component we should have on our plate.</p>
<p><img alt="Nutrition Stripped Foundational Five" class="alignnone wp-image-71433 size-full" height="2500" loading="lazy" sizes="(max-width: 2500px) 100vw, 2500px" src="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five.png 2500w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-300x300.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1024x1024.png 1024w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-150x150.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-768x768.png 768w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-1536x1536.png 1536w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-2048x2048.png 2048w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-762x762.png 762w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-350x350.png 350w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-606x606.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-539x539.png 539w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-650x650.png 650w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-100x100.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-800x800.png 800w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-50x50.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/03/brandedsystem-igfb-feed-foundational-five-600x600.png 600w" width="2500" /></p>
<p>Will this guide stay the same for everyone? Of course not. But it can be a great place to begin if you’re just getting started!</p>
<h2><strong>Common Mistakes People Make with Portion & Serving Sizes </strong></h2>
<p>As you’re learning portion sizes, there  are a couple common mistakes people make when learning them all on their own. Let’s go through some of the most common ones so you can actively avoid them!</p>
<h3>1. Attempting To Always Make Portion Sizes Exact</h3>
<p>When making a lifestyle change and attempting to reach health and wellness goals, this is one of the first mistakes many people make.</p>
<p>It can be so easy to become hyper-focused on exact portion sizes, but in reality, it truly isn’t necessary. If we’re constantly attempting to make portion sizes exactly by using measuring cups, spoons, and scales, the lifestyle you were attempting to make will quickly become a rigid diet.</p>
<p>It’s important to be cognizant of your portion sizes, but perfection just doesn’t exist — so why stress yourself out over it? Use these tools to familiarize yourself with your portion sizes, then build your confidence with ball-parking and eyeballing from there.</p>
<h3>2. Think Serving Sizes Apply To Everyone</h3>
<p>Every packaged food product you purchase has a nutrition label on the back with predetermined serving size.</p>
<p>These serving sizes are based on the “average” American, with the assumption that they consume a 2,000 calorie diet. In reality, not everyone fits into this mold. Some people will need larger portion sizes, while others may need less.</p>
<p>While these serving sizes can be a great place to start, they should not necessarily dictate all of your portion sizes. This is where <a href="http://nutritionstripped.com/services">working with a registered dietitian</a> can be helpful. Depending upon your particular health and wellness goals, they can tell you what portion sizes will look like for you in relation to listed serving sizes and how you can use them in a realistic, maintainable way.</p>
<h3>3. Ignore Hunger And Satiety Cues</h3>
<p>Sometimes it can be hard to trust yourself, especially when it comes to hunger and fullness.</p>
<p><em>Am I really hungry for more food, or do I just want it? How do I know if I’m actually full? </em></p>
<p>There are so many questions that run through our minds when it comes to determining how much to eat. Yes, we do want to think about portion sizes and be aware of them, but we also need to listen to our bodies.</p>
<p>Our hunger and satiety cues are the body’s way of telling us that we’re in need of energy or have had enough energy. When we’re not in-tune with these cues, it can be easy to over-eat or under-eat because we’re following strict portion guides instead.</p>
<h3>4. Always Keep Portion Sizes The Same</h3>
<p>Once we know what portion sizes we should be eating, they should be the exact same all the time, right? Not exactly.</p>
<p>We eat to fuel our bodies. Some days we need minimal fuel, other days we may need quite a bit more. For example, if you’re hiking, running or working outside in your yard – you’re going to need larger portion sizes than if your hanging inside watching movies all day.</p>
<p>Additionally, health and wellness goals need to be taken into account. Are you looking to gain muscle? Or maybe you’re trying to maintain your weight – this will also come into play when determining portion sizes as well.</p>
<p>Just remember that your day-to-day activities and goals will alter your energy needs from time to time.</p>
<h2><strong>Putting This Into Practice </strong></h2>
<p><span class="ac-designer-copy"><span class="ac-designer-marked-selection ac-designer-copy">We are all so unique as individuals and our day-to-day lives are so different. Our needs are so individualized and are constantly changing. <br class="ac-designer-copy" />
<br class="ac-designer-copy" />
That’s why it so important for you to learn how to become more mindful of your body and its own needs to best support yourself.<br class="ac-designer-copy" /></span></span><span class="ac-designer-marked-selection ac-designer-copy"><br class="ac-designer-copy" />
And that’s what I guide you through inside of the Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.0/72x72/2122.png" style="height: 1em; max-height: 1em;" />. If you’re ready to have more support on your journey and to build trust in how to best care for your body, <a class="ac-designer-copy" href="https://members.nutritionstripped.com/the-mindful-nutrition-method" data-ac-default-color="1">join us inside</a>.</span></p>
<p>While it takes patience and practice to fully be in tune with your body, you are deserving of having that confidence that you’re caring for your health in the best way.</p>
<p><a href="https://members.nutritionstripped.com/workshop"><img alt="" class="alignnone wp-image-72672 size-full" height="500" loading="lazy" sizes="(max-width: 1500px) 100vw, 1500px" src="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2.png" srcset="https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2.png 1500w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-300x100.png 300w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-1024x341.png 1024w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-762x254.png 762w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-606x202.png 606w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-100x33.png 100w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-150x50.png 150w, https://nutritionstripped.com/wp-content/uploads/2021/01/mnm-workshop-internal-promo-2-600x200.png 600w" width="1500" /></a></p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/portion-size/">How to Find the Right Food Portion Size for Your Meals</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped®</a>.</p>
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How to Find the Right Food Portion Size for Your Meals

Do you ever wonder if you’re serving up the right food portion size when you’re creating your snack or meal? Portion sizes and serving size...

What to Eat After a Juice Cleanse

<p>A juice cleanse offers one of the most natural and efficient ways to flush toxins and harmful materials out of the body. The health benefits from doing a juice cleanse on a regular basis can’t be beat. That being so, depriving the body of solid food for any length of time makes it that much easier to binge eat once it’s over.</p>
<p>What you eat after a juice cleanse determines the health benefits the body derives from it. Choosing the right food options post-cleanse can go a long way toward reinforcing the health benefits to come. Here are some food choices to consider so you can reap the full health benefits from a juice cleanse, along with a quick overview on just what exactly a juice cleanse does and <a href="https://www.myhdiet.com/healthnews/rev-malkmus/5-benefits-of-a-juice-cleanse/">the many juice cleanse benefits</a>.</p>
<h2><strong>What a Juice Cleanse Does</strong></h2>
<p>Fruits and vegetables offer rich sources of active nutrients that support the body’s self-healing systems. Plant-based foods provide the resources your body requires to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/">reduce your risk of developing chronic diseases</a> like diabetes, hypertension, and heart disease. In juice form, these foods do double duty since it takes several fruits and/or vegetables to make a single glass of juice.</p>
<p>With a juice cleanse, these nutrients become the sole source of nutrition for the body, providing more than a few wonderful health benefits. Health benefits you can expect from a juice cleanse include:</p>
<ul>
<li>Helps the body eliminate excess weight</li>
<li>Imparts increased energy</li>
<li>Gives your digestive system a chance to rest and repair</li>
<li>Delivers immediate nutrition to the body’s cells and systems</li>
<li>Detoxifies the liver and kidneys</li>
</ul>
<h2><strong>After the Juice Cleanse Is Over: What You Should Eat</strong></h2>
<h3><em>Healthy Fats</em></h3>
<p>Since plant-based juices don’t contain fats, your body will likely be craving fat-based foods. Make sure you choose healthy fats that can nourish the cells, aid with nutrient absorption, and provide energy. Healthy fats include avocados, nut butters, olive oils, and seed butters. While there are many other sources of healthy fats, you’ll want to stick with foods that are easy on the digestive system after a juice cleanse.</p>
<h3><em>Probiotics</em></h3>
<p>Probiotics such as fermented carrots, fermented kale, and sauerkraut contain the types of good bacteria your digestive tract needs to function at its best. After a juice cleanse, you’ll be slowly transitioning from liquid food to a solid food diet. Feeding the “good” bacteria that line your digestive tract will make this process easier on the body while also reinforcing the beneficial effects of the cleanse.</p>
<h3><em>Fruits & Vegetables</em></h3>
<p><img alt="tropical fruits and vegetables selection" class="alignleft size-medium wp-image-32276" height="200" loading="lazy" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-300x200.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection-272x182.jpg 272w, https://www.myhdiet.com/wp-content/uploads/2019/04/tropical-fruits-and-vegetables-selection.jpg 500w" width="300" />Fruits and vegetables supply your body with the materials it needs to <a href="https://www.myhdiet.com/healthnews/rev-malkmus/improving-digestive-health-with-a-plant-based-diet/">restart and support healthy digestion processes</a>. Plant-based foods contain large amounts of fiber, which keeps the digestive tract running smoothly. Fruits and vegetables also contain lots of water and are nutrient-packed, providing everything your gut needs to start taking on a regular diet of solid foods.</p>
<h3><em>Hydrate</em></h3>
<p>While you should make it a point to stay hydrated all the time, staying properly hydrated is especially important after a juice cleanse. Water helps continue what the juice cleanse started, clearing toxins out of the body’s cells and tissues. Staying hydrated also helps ward off those voracious food cravings that develop after a cleanse. On average, you’ll want to consume a half an ounce of liquid for every pound of body weight; however, fruits and vegetables do have a high water content, so you’ll want to figure that in as well.</p>
<h3><em>Avoid Sugar and Alcohol</em></h3>
<p>Since easing your digestive tract back into a normal eating routine is the goal after a juice cleanse, it’s best to avoid or at least limit your intake of refined sugars and alcohol. These foods tend to overwork the digestive process and the liver, which is something the body’s not quite ready for. Natural sugars, such as honey, maple syrup or fruit-based sugars, are all right to eat, though.</p>
<h3><em>Don’t “Overeat”</em></h3>
<p>As much as you may feel like tearing into a huge meal, overeating is the last thing you want to do after completing a juice cleanse. Instead, try to eat smaller portions than you’re used to. Eating slower can also help with reducing food portions and, again, try to stick with simple easy-to-digest foods.</p>
<h2><strong>A Plant-Based Diet – “Clean Eating” for the Long-Term</strong></h2>
<p><a href="https://myhdiet.com"><img alt="fruits and vegetables shaped into head" class="alignleft size-medium wp-image-32277" height="181" loading="lazy" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-300x181.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-300x181.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-125x76.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head-75x45.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/fruits-and-vegetables-shaped-into-head.jpg 500w" width="300" />A plant-based diet</a> offers yet another way to minimize toxin build-up in the body. Plants provide the quality of nutrients and amount of fiber the body needs to keep toxin build-up to a minimum. Plant-based foods also support the body’s self-healing mechanisms, which, in turn, reduces the risk of developing sickness and disease. If you’re interested in a more long-term approach to keeping your body running on all cylinders, a plant-based diet is the way to go!</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/cancer-news/what-to-eat-after-a-juice-cleanse">What to Eat After a Juice Cleanse</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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What to Eat After a Juice Cleanse

A juice cleanse offers one of the most natural and efficient ways to flush toxins and harmful materials out of the body. The health benefits...

How God’s Diet Can Help Prevent & Control Diabetes

<p>God designed food to nourish your body and protect it from illness and disease. Fruits, vegetables, and other plant foods are loaded with disease-fighting phytochemicals and antioxidants, which enhance your body’s natural ability to restore health, fight disease, and live longer. If you have or are at risk of diabetes, <a href="https://www.myhdiet.com/healthnews/health-news/genesis-129-diet-prevents-and-corrects-diabetes/">the Biblically-based Hallelujah Diet can help</a>.</p>
<h2><strong>1. The Diabetic-Friendly Hallelujah Diet Helps Cut Calories</strong></h2>
<p>Losing weight if you’re overweight is often an effective way to prevent or control type 2 diabetes, as weight loss helps improve blood sugar control. If you’re overweight, losing just 5-10% of your body weight <a href="https://www.hopkinsmedicine.org/digestive_weight_loss_center/conditions/diabetes.html">reduces your risk of diabetes by almost 60%!</a></p>
<p>The reason plant-based diets aid in weight loss is because many whole plant foods are lower in calories than processed and animal foods. The Hallelujah Diet, which is a Biblically-based diet that helps your body remedy diabetes, does NOT contain sweets, sugary drinks, animal fats, processed meats, and highly processed foods that can contribute to overweight and obesity when eaten in excess.</p>
<h2><strong>2. The Bible Diet Is Free of Red and Processed Meat</strong></h2>
<p>Believe it or not, eating red and processed meat increases your risk of diabetes. Studies completed at <a href="https://www.harvardmagazine.com/2012/01/a-diabetes-link-to-meat">Harvard School of Public Health found that a daily serving of red meat increases your risk of type 2 diabetes</a> by almost 20%, and a half serving of processed meat—two slices of bacon or one hot dog—is associated with a 51% higher risk of diabetes.</p>
<p>One reason for this is because <a href="https://www.ncbi.nlm.nih.gov/pubmed/19351712">studies show eating animal foods as part of the standard American diet is linked with higher body weights</a>, compared with vegetarian and especially vegan diets. Harvard School of Public Health says other reasons red and processed meat is harmful is due to its saturated fat, sodium, nitrite, nitrate, and iron content. Nitrates and nitrites are linked with insulin resistance and impaired pancreatic beta cell function, which can lead to diabetes.</p>
<p>Furthermore, <a href="https://www.cancer.org/latest-news/world-health-organization-says-processed-meat-causes-cancer.html">red and processed meats are associated with certain cancers</a>, especially cancers of the colon, pancreas, prostate, and rectum. When following a Bible-based diet, you’ll get all the protein your body needs by eating plant proteins, such as plant protein powder, plant milks, legumes, nuts, and seeds.</p>
<p><img alt="vegetable fruit harvest with bible" class="aligncenter size-full wp-image-28667" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/vegetable-fruit-harvest-with-bible.jpg" width="500" /></p>
<h2><strong>3. The Hallelujah Diet Is Fiber-Rich</strong></h2>
<p>High-fiber diets are associated with lower body weights and reduced disease risks. <a href="https://www.ncbi.nlm.nih.gov/pubmed/29378044">Studies show that high dietary fiber intakes of more than 25 grams daily</a> in women and over 38 grams per day in men reduce the risk of developing type 2 diabetes and appear to improve insulin resistance. Just about all foods included in the Hallelujah Diet, or the Bible cure for diabetes, are loaded with fiber. Examples include fruits, vegetable, nuts, seeds, legumes, and whole grains. Animal products have zero fiber.</p>
<h2><strong>4. Bible-Based Diets Lack Animal Fat</strong></h2>
<p>Excess saturated fat in meat and dairy foods contributes to diabetes, heart disease, and more, which is why following a plant-based diet helps control or prevent diabetes. One reason is that saturated fat can increase blood cholesterol, which is <a href="https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444">a major risk factor for type 2 diabetes</a>.</p>
<p><a href="https://www.ncbi.nlm.nih.gov/pubmed/29844096">Studies show that saturated fat is associated with insulin resistance</a>, which is a condition that occurs when your body doesn’t respond to insulin or control blood sugar the way it’s supposed to. Choosing plant fats found in unrefined oils, avocados, nuts, seeds, and olives, instead helps control or prevent type 2 diabetes.</p>
<h2><strong>5. The Diabetic-Friendly Hallelujah Diet Is Free from Added Sugar</strong></h2>
<p>Added sugar found in sugary drinks and sweets in excess <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/">increases your risk of diabetes, according to numerous studies</a>. The reason for this is two-fold. Excess added sugar can contribute to obesity, a leading risk factor for type 2 diabetes. Other <a href="https://openheart.bmj.com/content/4/2/e000729">studies show that diets high in added sugar,</a> especially fructose, contribute to insulin resistance. <a href="https://www.myhdiet.com/wp-content/uploads/2014/09/HD_MealPlan_2014.pdf">The Bible-based Hallelujah Diet meal plan</a> contains only whole, unprocessed foods like vegetables, fruits, legumes, whole grains, nuts, and seeds and is free from added sugar.</p>
<p><img alt="senior couple yoga outdoors" class="aligncenter size-full wp-image-28666" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/senior-couple-yoga-outdoors.jpg" width="500" /></p>
<h2><strong>Additional Ways to Reduce Type 2 Diabetes</strong></h2>
<p>Sometimes, as in the case of type 1 diabetes, the cause of diabetes has a genetic influence but often diet and lifestyle choices may help prevent it from developing.. Type 1 diabetes is not generally completely reversible. However, because type 2 diabetes often develops over time from certain lifestyle habits, this form of diabetes is often preventable or even reversible with the following simple tips:</p>
<ul>
<li>Exercise at least 30 minutes most days of the week</li>
<li>Achieve or maintain a healthy weight</li>
<li>Get at least 7-9 hours of sleep each night</li>
<li>Reduce stress</li>
<li>Follow the Hallelujah Diet; avoid animal foods and processed foods</li>
</ul>
<p>When you fuel your body with the foods God intended for you, amazing things can happen for your health. You’ll look better, feel better, and reduce the burden chronic diseases can cause.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/education/how-gods-diet-can-help-prevent-control-diabetes">How God’s Diet Can Help Prevent & Control Diabetes</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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How God’s Diet Can Help Prevent & Control Diabetes

God designed food to nourish your body and protect it from illness and disease. Fruits, vegetables, and other plant foods are loaded with di...

9 Natural Cold and Flu Remedies

<p><em>This article is sponsored by Further Foods. We like working with brands that can support your health. All opinions are our own</em>.</p>
<p><span style="font-weight: 400;">When you’re feeling under the weather, these natural cold and flu remedies can support your body and help reduce your symptoms and even lessen the length of being sick. </span></p>
<p><span style="font-weight: 400;">Caring for your immune health is something you should be mindful of year-round. By taking care of your gut health, nourishing yourself well, and practicing a healthy lifestyle, you can better prevent catching a cold or flu.</span></p>
<p><span style="font-weight: 400;">With that in mind, there are ways you can support yourself when you feel those first signs of being sick. </span></p>
<h2><b>Natural Cold and Flu Remedies to Keep in Mind When You’re Sick</b></h2>
<p><span style="font-weight: 400;">Whether you’re feeling like you have a cold or the flu as you’re reading this, or you’re reading this to be prepared, these are all simple tips you can use when you need them. </span></p>
<h3><b>1. Nutrient-Dense Whole Foods</b></h3>
<p><span style="font-weight: 400;">Mother Nature provides us with an abundance of vitamins, minerals, and antioxidants, so it’s important to consume a variety of them daily, but especially when you’re sick. When you’re feeling under the weather, you may also consider reducing any processed foods you do eat to best support your body.</span></p>
<p><span style="font-weight: 400;">Aim for at least 5-6 servings of vegetables a day, but I challenge you to make 2 or 3 of those servings coming from dark leafy greens. It may seem like a lot at first, so just challenge yourself to add in 1 extra serving a day (the</span> <a href="https://nutritionstripped.com/the-stripped-smoothie/"><span style="font-weight: 400;">Stripped Green Smoothie</span></a> <span style="font-weight: 400;">contains 3-4 servings of vegetables per glass!)</span></p>
<p><span style="font-weight: 400;">If you are feeling sick, here are some of our favorite comforting yet nutrient-dense recipes to make you feel good from the inside out and are easy on digestion but also great sources of vitamin C and zinc!</span></p>
<ul>
<li style="font-weight: 400;" aria-level="1"><a href="https://nutritionstripped.com/gut-health-supportive-smoothie/"><span style="font-weight: 400;">Smoothie for Supporting Gut Health and Immunity</span></a></li>
<li style="font-weight: 400;" aria-level="1"><a href="https://nutritionstripped.com/eggs-beans-greens/"><span style="font-weight: 400;">Foundational Five Eggs, Beans, and Greens Nourish Meal</span></a></li>
<li aria-level="1"><a href="https://nutritionstripped.com/foundational-five-bbq-tempeh-nourish-bowl/">Foundational Five BBQ Tempeh Nourish Bowl</a></li>
</ul>
<h3><b>2. Frequent Meals</b></h3>
<p><span style="font-weight: 400;">When we’re feeling under the weather, sometimes our appetite or stomachs don’t feel as great so pay attention to your own needs. </span></p>
<p><span style="font-weight: 400;">Eating smaller, more frequent meals can support your appetite and regular digestion. </span></p>
<h3><b>3. Elderberry </b></h3>
<p><span style="font-weight: 400;">Elderberries have been used for centuries as traditional immune support and may help when you’re feeling under the weather.</span></p>
<p><span style="font-weight: 400;">They provide your body with antioxidant support from vitamin C and anthocyanins. Vitamin C is an essential vitamin that is most known for naturally strengthening your body’s defenses. Additionally, elderberries are naturally high in the flavonoid, anthocyanin. </span></p>
<p><span style="font-weight: 400;">If you don’t already have Elderberry Syrup in your medicine cabinet, we recommend <a href="https://shop.furtherfood.com/products/elderberry-soothing-syrup?_pos=1&_sid=7078bfe49&_ss=r">Elderberry Soothing Syrup by Further Foods</a>. It’s a delicious and antioxidant-rich syrup made with Sambucus elderberry extract, anti-inflammatory spices cinnamon & cloves plus honey and is tested for quality and potency. In addition, it tastes delicious, is low in sugar, and contains no artificial ingredients or fillers.</span></p>
<a href='https://nutritionstripped.com/natural-cold-flu-remedies/further-foods-elderberry-5/'><img alt="" class="attachment-305x366 size-305x366" height="2560" loading="lazy" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-5-600x900.jpg 600w" width="1707" /></a> <a href='https://nutritionstripped.com/natural-cold-flu-remedies/further-foods-elderberry-1/'><img alt="" class="attachment-305x366 size-305x366" height="2560" loading="lazy" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-1366x2048.jpg 1366w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2021/02/further-foods-elderberry-1-scaled-e1614097278135-600x900.jpg 600w" width="1707" /></a>
<h3><b>4. Hydration</b></h3>
<p><span style="font-weight: 400;">Drinking water can often go overlooked when the seasons become cooler, we’re sweating less naturally, we’re not as hot, and we’re not eating as many seasonally fresh juicy fruit (with high water content), yet our bodies require it just as much. </span></p>
<p><span style="font-weight: 400;">Herbal teas and</span> <a href="https://nutritionstripped.com/simply-infused-water/"><span style="font-weight: 400;">Simply Infused Waters</span></a> <span style="font-weight: 400;">are an easy way to help you remember to drink more water.</span></p>
<h3><b>5. Sleep</b></h3>
<p><span style="font-weight: 400;">Sleeping is incredibly important for the body to rebuild, restore, and keep the immune system healthy. </span></p>
<p><span style="font-weight: 400;">The reason being, the immune function has been shown to be very closely tied to our sleep cycles, specifically our circadian systems (</span><span style="font-weight: 400;">1</span><span style="font-weight: 400;">). For example, sleep has been proven to</span> <span style="font-weight: 400;">reduce infection risk and even improve infection outcomes and vaccination responses (</span><span style="font-weight: 400;">2</span><span style="font-weight: 400;">).</span></p>
<p><span style="font-weight: 400;">The better we sleep, the stronger our immune system is!</span></p>
<h3><b>6. Hot tea, broth, or soup</b></h3>
<p><span style="font-weight: 400;">Hot teas like green tea, oolong tea, red (rooibos) teas contain the most antioxidants and are very low in caffeine. </span></p>
<p><span style="font-weight: 400;">Think of antioxidants as power-houses that help to prevent infections and disease. Antioxidants are compounds that fight against free radicals. Free radicals are compounds that can cause disease and illness when their amounts get too high in the body. </span></p>
<p><span style="font-weight: 400;">Vegetable broths and stews are packed with vitamins, minerals and antioxidants. These amazing components help the body to naturally function at its best! Additionally, soups are easy to make, you can have easy leftovers to heat up, and are enjoyable to eat. Try our</span> <a href="https://nutritionstripped.com/white-bean-soup/"><span style="font-weight: 400;">White Bean Soup With The Best Broth Ever.</span></a></p>
<p><img alt="" class="alignnone size-full wp-image-71579" height="2049" loading="lazy" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-300x240.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-1024x820.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-768x615.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-1536x1229.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-2048x1639.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-762x610.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-606x485.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-100x80.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-150x120.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-50x40.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-600x480.jpg 600w" width="2560" /></p>
<h3><b>7. Exercise</b></h3>
<p><span style="font-weight: 400;">Get moving daily, even if it’s for a walk around your neighborhood or an awesome sweat session at the gym. Keeping your body moving will keep your immune system healthy.  </span></p>
<p><span style="font-weight: 400;">For example, single bouts of moderate-intensity exercise have been shown to be “immune-enhancing”. It may reduce inflammation, where inflammation is commonly associated with infection and disease (</span><a href="https://pubmed.ncbi.nlm.nih.gov/26477922/"><span style="font-weight: 400;">x</span></a><span style="font-weight: 400;">). </span></p>
<p><span style="font-weight: 400;">Not to mention sweating through our skin, which is one of our largest detoxification organs, is beneficial.</span></p>
<h3><b>8. Spices</b></h3>
<p><span style="font-weight: 400;">There are many spices that can support your immune system and can easily be added to recipes you’re making. </span></p>
<p><span style="font-weight: 400;">Turmeric has been used as a healing spice for centuries in the Eastern culture for good reason. It’s incredibly rich in antioxidants and has anti-inflammatory compounds that have been shown to help improve the immune system. Check out my favorite way to enjoy turmeric here,</span> <a href="https://nutritionstripped.com/turmeric-milk/"><b><i>Turmeric Milk.</i></b></a></p>
<p><img alt="" class="alignnone size-full wp-image-54272" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-8-50x33.jpg 50w" width="2700" /></p>
<p><span style="font-weight: 400;">Foods that are nutrient-dense and may help fight inflammation and bacteria include honey, raw garlic, coconut oil, blueberries, turmeric, cinnamon, ginger, mustard, green and oolong teas, cranberries, and chili peppers/cayenne.</span></p>
<p><span style="font-weight: 400;">Once again, inflammation is a major cause of disease and illness, making these nutrient-dense foods a great addition to any diet. Unwanted bacteria, similarly to inflammation, can also lead to infection and disease.  </span></p>
<p><span style="font-weight: 400;">Garlic, onions, honey, coconut oil, oregano/oregano oil all contain beneficial properties like anti-microbial, anti-fungal, and anti-bacterial — these food components are great in the context of colds and flus.</span></p>
<h3><b>9. Destress</b></h3>
<p><span style="font-weight: 400;">Our mental and emotional health plays a key role in our physical health and our immune system.</span></p>
<p><span style="font-weight: 400;">Stress, especially long-term chronic stress, can wreak havoc on the immune system over time. More specifically, it can lead to consistently high levels of the hormone cortisol. This is something we want to avoid because it can in turn lead to impaired anti-inflammatory effects on the immune system, which we’ve learned is vital for fighting infection and disease (4</span><span style="font-weight: 400;">). </span></p>
<p><span style="font-weight: 400;">Take the time to relax, recharge, and manage stress daily. </span></p>
<p> </p>
<h3>References</h3>
<ol>
<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/">Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121-137. doi:10.1007/s00424-011-1044-0</a></li>
<li><a href="https://pubmed.ncbi.nlm.nih.gov/30920354/">Besedovsky L, Lange T, Haack M. The Sleep-Immune Crosstalk in Health and Disease. Physiol Rev. 2019 Jul 1;99(3):1325-1380. doi: 10.1152/physrev.00010.2018. PMID: 30920354; PMCID: PMC6689741.</a></li>
<li><a href="https://pubmed.ncbi.nlm.nih.gov/26477922/">Simpson RJ, Kunz H, Agha N, Graff R. Exercise and the Regulation of Immune Functions. Prog Mol Biol Transl Sci. 2015;135:355-80. doi: 10.1016/bs.pmbts.2015.08.001. Epub 2015 Sep 5. PMID: 26477922.</a></li>
<li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383636/#:~:text=Long%2Dterm%20and%20chronic%20stress,effects%20on%20the%20immune%20system.">Bae YS, Shin EC, Bae YS, Van Eden W. Editorial: Stress and Immunity. <i>Front Immunol</i>. 2019;10:245. Published 2019 Feb 14. doi:10.3389/fimmu.2019.00245</a></li>
</ol>
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9 Natural Cold and Flu Remedies

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Hallelujah Diet Testimonials: What People Love About the Plant-Based Diet

<p>With each passing year, medical research uncovers increasing evidence that supports the health benefits of a plant-based diet. As nutrient-dense foods, plants provide the level of nutrition the body needs to maintain continued health and lower the risk of developing disease. Ongoing research shows the nutritional benefits of plant-based eating greatly reduce the risks associated with heart disease, diabetes, and hypertension, and can even reverse the damaging effects of chronic conditions that already exist.</p>
<p>The Hallelujah Diet is based on God’s Word, specifically Genesis 1:29: “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.” The plant-based foods that make up the Hallelujah Diet work to strengthen the body’s built-in, self-healing abilities, which is how God designed the human form. Psalm 103:5 makes this clear: “… who satisfieth thy mouth with good things; so that thy youth is renewed like the eagle’s.” Keep reading to <a href="https://www.myhdiet.com/">see why so many people love the Hallelujah Diet</a>!</p>
<h2><strong>What People Love About Our Plant-Based Diet</strong></h2>
<h3><strong><em>Detoxifies the Body, Naturally</em></strong></h3>
<p><img alt="multiple hands giving thumbs up" class="alignright size-medium wp-image-28699" height="200" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/multipled-hands-giving-thumbs-up-300x200.jpg" width="300" />Decades of eating meat, harmful fats, and refined and processed foods leave behind toxin-ridden cells and tissues that struggle to maintain any semblance of health and normal functioning. Toxins interfere with cellular processes in a big way, causing the type of inflammation and cell damage that ultimately breaks down whole bodily systems. Over time, these <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579641/">toxic materials breed the increasing rates of chronic disease</a> we see today.</p>
<p>As a plant-based meal plan, the fruits and vegetables that make up the Hallelujah Diet help eliminate accumulated toxins while also supporting the normal functioning of the body’s major systems. When the body receives the minerals, vitamins, and nutrients it needs at a cellular level, optimal health becomes possible. These effects account for why <a href="https://www.myhdiet.com/general-health/">so many people continue to benefit</a> from our diet plan.</p>
<h3><strong><em>Increasing Energy</em></strong></h3>
<p>When it comes to the body’s health, fruits, vegetables, whole grains, legumes, nuts, and seeds are the stuff that long life and vitality are made of. The effects of a plant-based diet on the body’s digestion system, in particular, go a long way toward increasing your daily energy levels.</p>
<p>As a general rule, the more energy the body has to put into breaking down and digesting food, the greater the overall drain on your energy levels. Plant-based materials are not only easier to digest but also provide the types of complex carbohydrates needed to provide you with ongoing energy throughout the day.</p>
<h3><strong><em>Weight Loss & Weight Management Benefits</em></strong></h3>
<p>We’ve received more than a few <a href="https://www.myhdiet.com/weight-loss/">testimonials on how the Hallelujah Diet has helped people lose weight</a> as well as manage their weight on an ongoing basis. A good majority of the foods that make up the Hallelujah Diet have a high fiber content. High fiber foods produce a range of health benefits, many of which help the body shed excess pounds. A few of these benefits include:</p>
<ul>
<li>Lower cholesterol levels</li>
<li>Helps to promote blood sugar levels within a normal range</li>
<li>Promotes healthy and regular bowel movements</li>
<li>Leaves you feeling full after eating</li>
<li>Reduces hunger cravings</li>
</ul>
<h3><strong><em>Emotional Well-Being</em></strong></h3>
<p>An estimated <a href="https://www.pcrm.org/good-nutrition/food-and-mood">eight percent of Americans suffer from ongoing symptoms of depression</a>. More often than not, chemical neurotransmitter imbalances in the brain account for this condition. As a plant-based eating plan, the Hallelujah Diet supplies the body with high levels of antioxidants and phytochemicals, all of which work to reduce inflammation, repair weakened brain cell structures, and balance out neurotransmitter levels. More than a few people on the Hallelujah Diet have experienced the mood-boosting effects of our plant-based diet.</p>
<h3><strong><em>Can Be Customized to Your Individual Health Needs</em></strong></h3>
<p><img alt="variety of dietary supplements on spoons" class="alignleft size-medium wp-image-28697" height="199" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/variety-of-dietary-supplements-on-spoons-300x199.jpg" width="300" />Years of unhealthy eating breed the types of chronic health conditions we see today, such as diabetes, arthritis, cancer and heart disease. While the effects of the Hallelujah Diet go a long way toward improving your overall health, once chronic health problems take root, certain nutritional deficiencies have already done considerable damage to the body’s systems.</p>
<p>For these reasons, Hallelujah Diet offers specially formulated <a href="https://shop.myhdiet.com/supplement-kits/rescue-plans.html/">Rescue Plans</a> that address these common chronic conditions. Our Rescue Plans are specifically designed to support and strengthen the body’s natural healing mechanisms, flush harmful toxins out of the body, and address the nutritional deficiencies that give rise to common chronic health problems.</p>
<p>Making the switch to a plant-based eating lifestyle doesn’t have to happen all at once. With the Hallelujah Diet, you have the choice of gradually easing into a plant-based diet, or you can opt to dive right in. We provide you with a step-by-step plan on how to develop a plant-based eating lifestyle, along with hundreds of recipes and meal plans, weekly shopping lists, and videos on how to prepare daily recipes, as well as ongoing support. <a href="https://www.myhdiet.com/">Give the Hallelujah Diet a try</a>, and you’ll soon see why so many people love it!</p>
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Hallelujah Diet Testimonials: What People Love About the Plant-Based Diet

With each passing year, medical research uncovers increasing evidence that supports the health benefits of a plant-based diet. As nutrient-d...

Healthy Gluten-Free Veggie Pizza

<p>This Healthy Gluten-Free Veggie Pizza is topped with a variety of vegetables and nutrients, making it a great balance of nutritious and delicious!</p>
<p>If you’re looking for a satisfying way to <a href="https://nutritionstripped.com/eat-more-vegetables/">incorporate more veggies into your day</a>, this is an easy way to do so!</p>
<p>Not only can you top your pizza with a mix of several veggies that give you a variety of nutrients, but making homemade pizza is also a way to bring a little more enjoyment to the process.</p>
<p>This recipe is a combination of some of our favorite ingredients that taste well together to give you inspiration but using this template, you can make the gluten-free veggie pizza recipe your own by using any veggies, sauce, and cheese you prefer!</p>
<h2>Using the Foundational Five to Make a Healthy Gluten-Free Veggie Pizza</h2>
<p>A Foundational Five Nourish Meal is any meal that contains all 5 elements within our <a href="https://members.nutritionstripped.com/foundational-five">Foundational Five</a> system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.</p>
<p>The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.</p>
<p>By including these 5 elements on your Gluten-Free Veggie Pizza, you’re supporting your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.</p>
<p>Here are the following Foundational Five Elements in this Gluten-Free Veggie Pizza (as always, you’re encouraged to make this your own by adjusting to your unique preferences within the guidelines of the Foundational Five):</p>
<h4>1 • Non-starchy Carbohydrate</h4>
<ul>
<li><span style="font-weight: 400;">Asparagus</span></li>
<li><span style="font-weight: 400;">Tomatoes </span></li>
<li><span style="font-weight: 400;">Mushrooms</span></li>
<li><span style="font-weight: 400;">Red bell peppers</span></li>
<li><span style="font-weight: 400;">Artichoke hearts</span></li>
<li><span style="font-weight: 400;"><a href="https://nutritionstripped.com/the-best-homemade-tomato-sauce/">Tomato sauce</a> or <a href="https://nutritionstripped.com/how-make-pesto-recipes-different-greens/">pesto sauce</a> </span></li>
</ul>
<h4>2 • Starchy Carbohydrate</h4>
<ul>
<li><span style="font-weight: 400;">Simple Mills Almond Flour Pizza Dough Mix</span></li>
</ul>
<h4>3 • Healthy Fat</h4>
<ul>
<li><span style="font-weight: 400;">Olives</span></li>
<li><span style="font-weight: 400;">Olive oil</span></li>
<li><span style="font-weight: 400;">Cheeses of your choice (we love homemade <a href="https://nutritionstripped.com/dairyfree-ricotta-almond-cheese/">Almond Ricotta</a>)</span></li>
</ul>
<h4>4 • Protein</h4>
<ul>
<li><span style="font-weight: 400;">Tempeh crumbles</span></li>
<li><span style="font-weight: 400;">Hemp seeds</span></li>
</ul>
<h4>5 • Flavor Factor</h4>
<ul>
<li><span style="font-weight: 400;">Any additional spices and herbs </span></li>
<li>Tomato sauce</li>
</ul>
<p><img alt="Healthy Gluten-Free Veggie Pizza | Nutrition Stripped" class="wp-image-72828 size-large aligncenter" height="1024" loading="lazy" sizes="(max-width: 812px) 100vw, 812px" src="https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-812x1024.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-812x1024.jpg 812w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-238x300.jpg 238w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-1218x1536.jpg 1218w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-1624x2048.jpg 1624w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-762x961.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-606x764.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-79x100.jpg 79w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-119x150.jpg 119w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-600x757.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2021/02/gluten-free-veggie-pizza-3-scaled.jpg 2030w" width="812" /></p>
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Healthy Gluten-Free Veggie Pizza

This Healthy Gluten-Free Veggie Pizza is topped with a variety of vegetables and nutrients, making it a great balance of nutritious and deli...

What Is the Difference Between Prebiotics & Probiotics?

<p>As inconsequential as gas, heartburn, or occasional constipation may seem, these symptoms may point to a developing problem in your gut. Gut health has a tremendous bearing on the health of your body. The gut is like its own ecosystem, heavily dependent on a delicate balance of good and bad bacteria to function as it should. Since the health of the gut determines the health of your body, it’s worth making sure it has what it needs to thrive.</p>
<p>Prebiotics and probiotics support healthy gut function in different but, nonetheless, essential ways. Whether in food or supplement form, prebiotics and <a href="https://shop.myhdiet.com/supplements/hdiet-probiotics.html">probiotics provide the digestive system with what it needs to protect the body from sickness</a> and nourish the body with nutrients from the food you eat. Keep reading to see how prebiotics and probiotics do all this and so much more.</p>
<h2><strong>Gut Bacteria – The Good and the Bad</strong></h2>
<p>Your gut houses an environment that contains a mix of good and bad bacteria, also known as the microbiome. Ideally, an 80/20 ratio of good bacteria to bad bacteria should be present. This ratio enables the gut to properly absorb nutrients from food and protect the body from harmful organisms that breed sickness and disease. When the bad bacteria outnumber the good, this imbalance weakens the body’s systems leaving you more susceptible to health problems like arthritis, allergies, digestive problems, depression, and heart disease.</p>
<p>The good news is the foods you eat <a href="https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058">directly affect the balance of good to bad bacteria in your gut</a>. You can create a healthy balance in two ways: by feeding the good gut bacteria and by increasing the number of good bacteria in your gut. This is where prebiotics and probiotics can help.</p>
<h2><strong>Differences Between Prebiotics and Probiotics</strong></h2>
<h3><em>What They Do</em></h3>
<p><strong>Prebiotics</strong></p>
<p>Prebiotics come from non-digestible plant fiber materials found in certain foods. When eaten, prebiotics work in much the same way as fertilizer does for seedlings, stimulating the activity and growth of the good bacteria in your gut. High-fiber foods contain lots of prebiotics, which is a big reason why high-fiber diets offer so many health benefits.</p>
<p><strong>Probiotics</strong></p>
<p>While prebiotics act as food for good gut bacteria, <a href="https://www.myhdiet.com/healthnews/cancer-news/probiotics-and-gut-health/">probiotics <em>are</em> good bacteria</a>. Probiotics contain live organisms that are the same or closely similar to the good bacteria in your gut. When ingested, probiotics increase the number of good gut bacteria.</p>
<h3><em>Health Benefits</em></h3>
<p>Since prebiotics act as food for good gut bacteria and probiotics <em>are</em> good bacteria, there’s little to no difference between prebiotics and probiotics, as far as health benefits go. The more the ratio of good to bad gut bacteria starts to favor the good bacteria, the better you’ll feel and the smoother your bodily systems will work. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/">Health benefits</a> that come from having a healthy population of good gut bacteria include:</p>
<ul>
<li><img alt="probiotics benefits graphic" class="alignright size-medium wp-image-32241" height="150" loading="lazy" sizes="(max-width: 300px) 100vw, 300px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/probiotics-benefits-graphic-300x150.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/probiotics-benefits-graphic-300x150.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/probiotics-benefits-graphic-125x63.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/probiotics-benefits-graphic-75x38.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/probiotics-benefits-graphic.jpg 500w" width="300" />Smooth digestion process, minus any gas, bloating, constipation, or diarrhea</li>
<li>Healthy nutrient absorption from food</li>
<li>Optimal immune system functioning</li>
<li>Help normalize blood pressure levels</li>
<li>Balance hormone levels</li>
<li>Improve mood and mental functioning</li>
</ul>
<h3><em>Food Sources</em></h3>
<p><strong>Prebiotics</strong></p>
<p>While prebiotics do come from plant-based fiber, not all fiber contains prebiotics. As a non-digestible fiber, these materials are able to pass through the digestive system and become food for the good gut bacteria. Fruits and vegetables contain high levels of prebiotics, especially when eaten raw. These include foods like garlic, asparagus, bananas, onions, beans, lentils, dark leafy greens, and chickpeas.</p>
<p><strong>Probiotics</strong></p>
<p>Foods containing high levels of probiotics include fermented and sour vegetables, such as sauerkraut, tempeh (fermented soybeans), kimchi (fermented cabbage and vegetables, pickled vegetables, and natto (another fermented soybean dish). While the heat required for cooking does tend to lessen the nutritional value of plant-based foods, you can still gain valuable health benefits from cooked probiotic foods.</p>
<p>Your digestive system contains a wide variety of good bacteria. For this reason, it’s best to eat a healthy mix of probiotic foods. This way, your gut will benefit from as many good bacteria strains as possible.</p>
<h2><strong>Probiotic Supplements for an Added Boost</strong></h2>
<p><img alt="hallelujah diet probiotics" class="alignleft size-medium wp-image-32240" height="300" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2021/02/ps-probiotics-label-201909-front-2.jpg" width="199" />While a healthy, plant-based eating lifestyle will nourish your digestive system, the older the body gets, the more support your gut needs to maintain a healthy level of prebiotic and probiotic materials. Probiotic supplements offer that added boost to help maintain digestive health.</p>
<p>Keep in mind, though, that unlike food, probiotic supplements don’t always make it through the digestive tract, as stomach acids tend to destroy these bacteria before they reach their destination.</p>
<p>If you’re considering probiotic supplements, <a href="https://shop.myhdiet.com/professional-strength-probiotics.html">HD Professional Strength Probiotics</a> are formulated to withstand the harsh conditions in the stomach and coat the digestive tract as it should. A quality daily supplement offers an added layer of support to ensure your gut is as healthy as it can be. When combined with a healthy diet, your body will receive the level of nutrition it needs to function at its best.</p>
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What Is the Difference Between Prebiotics & Probiotics?

As inconsequential as gas, heartburn, or occasional constipation may seem, these symptoms may point to a developing problem in your gut. Gut...

How You Can Stop Overeating and Be More Mindful at Meals

<p><span style="font-weight: 400;">Do you ever find yourself feeling a little too full or eating when you’re not really hungry, but</span> <span style="font-weight: 400;">at the same time, you’re struggling to stop overeating? </span></p>
<p>We all overeat sometimes, and that’s normal and expected. We’re not perfect and you don’t need to be because that’s not the goal.</p>
<p>However, if you recognize that overeating is consistently present in your life, it’s also important to address it because it’s not supporting you.</p>
<p><span style="font-weight: 400;">Consistently overeating can leave you feeling not well physically, more disconnected from your wants and needs, and also be a sign that you haven’t found how to practice healthy and balanced eating in your daily life.</span></p>
<p>You’ll learn why overeating can be so common and a few practices to start using to help you stop overeating.</p>
<p><iframe src="https://www.youtube.com/embed/wRJxfX1vPSw" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<h2>How to Stop Overeating</h2>
<p>We often get asked, “what should  I do to stop overeating,”  “how do I stop overeating at night,” or other similar questions along those lines.</p>
<p><span style="font-weight: 400;">I have hours of lessons inside of my program, Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.0/72x72/2122.png" style="height: 1em; max-height: 1em;" />, that dive into how to support eating habits, but I want to share a few simple tips with you that you can start practicing if you’re finding yourself overeating. </span></p>
<h3>1. Keep a Reflective Food Journal</h3>
<p>One of the first steps in overcoming overeating is to understand why you’re overeating.</p>
<p>Many people think it’s because they have a strong sweet tooth or because they have a lack of self-control, but that’s not usually the case. There are several factors that contribute to overeating and understanding your eating habits better will support you in finding the true cause so you can address it.</p>
<p>For example, one the members of the Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.0/72x72/2122.png" style="height: 1em; max-height: 1em;" /> program noticed she was overeating in the evenings. She needed to better understand what was causing that, so she used a reflective food journal to help her in doing that.</p>
<p>A reflective food journal isn’t about tracking calories or controlling what you eat. The purpose is to understand more about your eating habits and notice the common patterns that come up for you so you can identify what’s working and what’s not working.</p>
<p><span style="font-weight: 400;">Over time, it’s these types of practices that help you bring awareness to your eating habits and behaviors. </span> <span style="font-weight: 400;">That awareness helps you make adjustments to the way you’re eating that better align with how you want to feel and act. </span></p>
<p><img alt="" class="alignnone size-full wp-image-72478" height="1707" loading="lazy" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-1536x1024.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-2048x1365.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/11/3.-food-journal-600x400.jpg 600w" width="2560" /></p>
<h3>2. Uncover What Causes Overeating</h3>
<p>After bringing awareness to your unique eating habits, you’ll start to notice patterns around overeating and that’s what will help you identify the root cause.</p>
<p>For our Mindful Nutrition Method<img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.0/72x72/2122.png" style="height: 1em; max-height: 1em;" /> member that I mentioned earlier, she noticed she was overeating in the evenings. After using a reflective food journal, she was able to notice that she tended to overeat on the days she was at the library studying. After learning about the causes of overeating, she realized she wasn’t eating enough throughout the day when she was studying. She normally packed a protein bar as a snack and that was it, so she was unintentionally going from breakfast until dinner without eating, leaving her feeling ravenous by the time she got home.</p>
<p>Once you have that awareness, you can then focus on actions that will help you navigate these things.</p>
<p>After keeping a journal to help you identify patterns like that in your own life, explore these common reasons people tend to overeat, so you can see if any of these are common in your life.</p>
<h4><strong>Distractions</strong></h4>
<p>One of the simplest reasons you may be overeating is because you’re distracted.</p>
<p>When you’re “distracted eating,” you aren’t fully present to experience your food — to fully enjoy it, notice where your hunger levels are at, and what you need.</p>
<p>This often happens when you’re on your phone, watching TV, at your desk working, driving, rushing to get from one task to the next, ruminating thoughts in your mind, feeling zoned out, or doing anything else while eating.</p>
<p>When you slow down and remove distractions from your meals, you’re able to more consciously experience your food — the way the food tastes, how it feels, what it looks like and how it smells, along with how you’re enjoying it, your hunger cues, and how your body feels before during and after a meal.</p>
<p>A key part of learning how to stop overeating will be to learn how to eat without distraction so you can be fully present.</p>
<h4><strong>Emotional Eating</strong></h4>
<p>Another common reason is <a href="https://nutritionstripped.com/emotional-eating/">emotional eating</a>. Emotions like boredom and stress are something many people experience on a regular basis, and dealing with those emotions can be a struggle for some people.</p>
<p>This could look like reaching for the snacks in the evening when you have nothing to do but watch TV or it could look like getting home after a long, stressful day at the office and feel called to eating comfort foods.</p>
<p>Other emotions like grief, which may occur less frequently can also contribute to emotional eating.</p>
<h4><strong>Situational or Environmental Triggers</strong></h4>
<p>The third thing that may trigger overeating is your environment. Environmental triggers are specific situations or places that start a period of overeating.</p>
<p>Common examples of this may be going to the movies and ordering popcorn, grabbing one of the candies in the bowl by the office break room wherever you go by, or going out to eat. It’s those situations or environments that send messages to you that you should eat, and it can sometimes be challenging to remember to check-in with yourself and notice if you’re truly hungry or if external factors are guiding your eating.</p>
<p>Can you think of an environmental trigger that you realize causes you to overeat?</p>
<p><img alt="Smokey Cashew Queso Dip | Nutrition Stripped" class="alignnone size-full wp-image-69424" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack-600x400.jpg 600w" width="2700" /></p>
<h4><strong>Having Foods that are “Off-Limits”</strong></h4>
<p>Another factor that contributes to overeating is if you have <a href="https://nutritionstripped.com/foods-to-avoid/">foods that you avoid</a>.</p>
<p>If you’ve ever been on a diet before, this might sound like a familiar situation. You go out to eat or go to a social gathering while on a diet and are offered foods you “can’t have” which increasingly make you hyperaware, hypersensitive, and focused on that food choice.</p>
<p>When you’re face-to-face with these foods, you then may feel the lack mentality which causes you to want to overindulge in that food because you don’t know when you’ll be able to have it again since you’ve labeled it “off-limits”, rather than being able to enjoy a serving and be fully satisfied.</p>
<h4><strong>You Aren’t In-Tune With Your Hunger Signals</strong></h4>
<p>One of the main practices we teach here at Nutrition Stripped is how to read your body’s <a href="https://nutritionstripped.com/hunger-signals/">hunger signals</a> to guide what to eat when to eat, and how much to eat. This skill takes patience and practice to learn because it’s not as simple as “eat when you’re hungry and don’t when you’re not.” If you aren’t successfully using your hunger levels to guide your <a href="https://nutritionstripped.com/how-to-find-the-right-food-portion-size-for-your-meals/">portion sizes</a>, you may be overeating.</p>
<h4><strong>You Went to Long Without Eating </strong></h4>
<p>We only have so much willpower to use before it runs out. When we wait an extended period of time to eat, our hunger cues eventually take over which results in overeating food.</p>
<p>Let’s use the time period between lunch and dinner as an example. If you have lunch at 12:00 pm, then don’t eat anything until you get home and start to prepare dinner at 6:00 pm, chances are you’re going to be very hungry.</p>
<p>For most people, at this point, we experience at least a minor loss of control. As soon as we see or even smell food, our hunger cues shoot through the roof and our bodies are looking for anything and everything to eat.</p>
<p>This often leads to overeating in an attempt to make up for hours without food.</p>
<h4><strong>Your Meals Aren’t Well-Balanced </strong></h4>
<p>Each of the macronutrients serves a different purpose, which is why using our <a href="https://nutritionstripped.com/the-foundational-five/">Foundational Five</a> system is key for eating balanced meals. While some are meant to give us energy, others are meant to keep us full.</p>
<p>If we maintain a diet that is consistently low in nutrients that provide us with satiety, we can often perpetually overeat. This occurs when we maintain a diet primarily void of healthy fat and/or protein.</p>
<p>If you don’t have the right balance of macronutrients on your plate, this can also cause <a href="https://nutritionstripped.com/blood-sugar-spikes/">blood sugar spikes</a>, which can cause you to feel hungry even when you ate not that long ago or develop cravings for sugary foods.</p>
<h4>Lack of Sleep</h4>
<p>A good night’s sleep allows the body to replenish, reenergize and recuperate for the following day. One poor night of sleep won’t do much harm, but a perpetual lack of sleep can start to wreak havoc on the body.</p>
<p>When sleep-deprived, the hunger and satiety hormones ghrelin and leptin can get out of whack (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4444051/">3</a>). This can result in excessive cravings, hunger cues and an increased appetite over time.</p>
<h3>3. Identify What Action to Take to Stop Overeating</h3>
<p><span style="font-weight: 400;">What some people try to do when they experience overeating to try to stop it is to avoid those foods or situations. </span></p>
<p><span style="font-weight: 400;">Maybe you’ve done some of these things.</span> <span style="font-weight: 400;">You find yourself overeating chips, so you say you’re not going to eat chips anymore.</span> <span style="font-weight: 400;">Or you find yourself overeating when you go out for girl’s night, so you decide it’s best to just avoid going out to dinner with your friends.</span></p>
<p><span style="font-weight: 400;">Not only do these things not solve the root cause of the problem, but they can actually heighten it when you inevitably are faced with that food or situation again. </span></p>
<p><span style="font-weight: 400;">On top of that, it can bring up a lot of emotions, like guilt, shame, or even sadness and depression for feeling out of control and for separating yourself from friends, families or experiences that may trigger your overeating or encourage unhealthy eating behaviors that left unresolved over time, can lead to more disordered eating habits.</span></p>
<p><span style="font-weight: 400;">So when you’re learning how to stop overeating, avoiding foods or situations aren’t going to support you in doing that in the long-run.</span></p>
<p>What’s most important is addressing the root cause of overeating in a supportive way that doesn’t feel restrictive and is sustainable for you in the long-term.</p>
<p>For our member, that meant she needed to create a practice of meal prepping for herself so she would have nourishing lunches for herself throughout the week when she was studying. She also even set alarms on her phone to check in with herself to make sure she was taking breaks to notice her hunger levels and eat.</p>
<p>For other members who struggle with emotional eating, they needing to find how to better manage those emotions rather than turning to food.</p>
<p>This will look different for everyone because we’re all so unique. The key is exploring what those practices are that would both address the root cause and also feel really supportive and aligned for your life.</p>
<p>If you’ve tried looking for a solution several times on your own and haven’t found anything that’s stuck for the long-term that is when you may need professional support, and that’s what we can help you with inside of our program. You can sign up for our free workshop where we bring you through the <a href="https://members.nutritionstripped.com/workshop">Mindful Nutrition Method</a><img alt="™" class="wp-smiley" src="https://s.w.org/images/core/emoji/13.0.0/72x72/2122.png" style="height: 1em; max-height: 1em;" /> and how it can support you in nourishing yourself in a balanced way. You’ll also learn how you can receive additional support from our team.</p>
<h2>How You Can Stop Overeating in Your Daily Life</h2>
<p><span style="font-weight: 400;">Now that you know what a few of the common causes of overeating are and a few tips you can start using right away, which practice is resonating the most with you that you could give a try this week?</span></p>
<p>The key is to start taking a small action with the knowledge you have just gained to align with what you want to be experiencing.</p>
<p><img alt="How to Stop Overeating | Nutrition Stripped" class="alignnone size-full wp-image-72248" height="4200" loading="lazy" sizes="(max-width: 2000px) 100vw, 2000px" src="https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4.png 2000w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-143x300.png 143w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-488x1024.png 488w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-768x1613.png 768w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-731x1536.png 731w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-975x2048.png 975w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-762x1600.png 762w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-606x1273.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-48x100.png 48w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-71x150.png 71w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-24x50.png 24w, https://nutritionstripped.com/wp-content/uploads/2020/09/overeating-4-600x1260.png 600w" width="2000" /></p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/stop-overeating/">How You Can Stop Overeating and Be More Mindful at Meals</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped®</a>.</p>
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How You Can Stop Overeating and Be More Mindful at Meals

Do you ever find yourself feeling a little too full or eating when you’re not really hungry, but at the same time, you’re struggling to sto...

Natural Ways to Lower Cholesterol

<p>Nearly <a href="https://www.msn.com/en-ie/lifestyle/lifestylegeneral/the-best-foods-for-lowering-your-cholesterol-according-to-a-nutritionist/ss-BBT2Lae">one in three Americans have high cholesterol</a>, a condition without signs or symptoms, which is believed to up your risk for heart disease and stroke. Could you be one of them? Scary, right? But then, is it all bad? Let’s first ask the question: What is cholesterol? <a href="https://www.healthline.com/health/high-cholesterol/why-is-cholesterol-needed">Healthline defines it as “a substance made in the liver</a> that’s vital to human life. You can also get cholesterol through foods and, since plants do not create it, you can only find it in animal products like meat and dairy.” There, you already now have a hint at the first step you can take to start lowering your levels of cholesterol.</p>
<p>It is especially the so called “bad” type known as low-density lipoprotein (LDL) which may be associated with plaque buildup in the arteries that you want to keep in balance with HDL . “I tell patients that you have to start somewhere and just keep going,” says <a href="https://www.webmd.com/cholesterol-management/features/11-tips-to-cut-your-cholesterol-fast#1">Suzanne Steinbaum</a>, DO, an attending cardiologist at Lenox Hill Hospital in New York City. “As you adopt lifestyle changes, everything starts shifting, and the improvements you see at 6 weeks often increase by 3 months.” What’s more, if you already take medications such as <a href="https://www.healthline.com/health/high-cholesterol/statins-uses-side-effects">statins to improve your LDL cholesterol</a> levels, these changes can improve their cholesterol-lowering effect and may lead to the need to eliminate medication with your doctor’s supervision.</p>
<p><img alt="senior couple eating breakfast" class="aligncenter size-full wp-image-32215" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/senior-couple-eating-breakfast.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/senior-couple-eating-breakfast.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/senior-couple-eating-breakfast-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/senior-couple-eating-breakfast-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/senior-couple-eating-breakfast-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/senior-couple-eating-breakfast-272x182.jpg 272w" width="500" /></p>
<h2><strong>Lifestyle Changes</strong></h2>
<p>Whether or not you are on medications, if you can make a few lifestyle changes like <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">switching to a plant based diet to improve your cholesterol levels</a>.</p>
<h3>1. Eat Heart-Healthy Foods</h3>
<p>A few changes to your diet can reduce cholesterol and improve your heart health:</p>
<ul>
<li><strong>Reduce saturated fats.</strong> Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. According to <a href="https://www.medicalnewstoday.com/articles/317332.php">MedicalNewsToday</a>, these should be at the top of your list of foods to avoid or at least cut back consuming. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.</li>
<li><strong>Eliminate trans fats.</strong> Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers, and cakes. The Food and Drug Administration (FDA) has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021. You should be doing the same right now by reading food labels and avoiding anything that says  “<a href="https://www.webmd.com/cholesterol-management/features/11-tips-to-cut-your-cholesterol-fast#1">partially hydrogenated</a>” on the package.</li>
<li><strong>Eat foods rich in omega-3 fatty acids.</strong> While omega-3 fatty acids don’t affect your LDL cholesterol, they do have other heart-healthy benefits, including reducing your blood pressure. Plant foods with omega-3 fatty acids include walnuts, chia seeds, and flaxseeds. Fish species such as shark, swordfish, and king mackerel, while also being rich in omega-3 fatty acids, should be avoided, as they might be high in mercury. In lieu of eating fish, use a clean, 3<sup>rd</sup> party tested fish oil such as <a href="https://shop.myhdiet.com/finest-pure-fish-oil-6-8-ounce-200-ml-bottle.html">Phamax Finest Pure Fish Oil</a></li>
<li><strong>Increase soluble fiber.</strong> Soluble fiber can reduce the absorption of cholesterol into your bloodstream and is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples, and pears. WebMD warns, however, that: “Too much fiber at one time can cause abdominal <a href="https://www.webmd.com/pain-management/muscle-spasms-cramps-charley-horse">cramps</a> or <a href="https://www.webmd.com/digestive-disorders/features/bloated-bloating">bloating</a>.” Increase your intake slowly.</li>
<li><strong>Chill Out and Laugh More:</strong> Get lost in a good book or meet a friend for coffee and watch more silly pet videos. This increases your HDL level, says Steinbaum.</li>
<li><strong>Add More:</strong> Adding more veggies, fruits, nuts, seeds, and organic whole grains to your diet can help lower your levels and reduce plaque buildup.</li>
</ul>
<h3>2. Exercise Most Days of the Week and Increase Your Physical Activity</h3>
<p>Exercise can help raise your HDL cholesterol level. With your doctor’s approval, work up to at least 30 minutes of exercise five times a week or 20 minutes vigorous aerobic activity three times a week. Consider wearing a fitness tracker so that you can monitor your heart rate. Modern devices provide heart rate recommendations based on your age and fitness goals. Adding physical activity, even in short intervals several times a day, can be beneficial and can even help you to lose some weight. Consider these:</p>
<ul>
<li>Taking a brisk daily walk during your lunch hour.</li>
<li>Riding your bike to work.</li>
<li>Playing a favorite sport.</li>
<li>Doing yardwork after getting home from work.</li>
</ul>
<p>To stay motivated, consider finding an exercise buddy or joining an exercise group at the local gym.</p>
<h3>3. Quit Smoking</h3>
<p><a href="https://www.cancer.org/healthy/stay-away-from-tobacco/benefits-of-quitting-smoking-over-time.html">Quitting smoking improves your HDL cholesterol level</a>. The benefits take effect quickly:</p>
<ul>
<li>Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike.</li>
<li>Within three months of quitting, your blood circulation and lung function begin to improve.</li>
<li>Within a year of quitting, your risk of heart disease is half that of a smoker.</li>
</ul>
<h3>4. Lose Some Weight</h3>
<p>Carrying even a few extra pounds contributes to high cholesterol.  <a href="https://www.webmd.com/diet/obesity/features/am-i-obese">If you’re overweight</a>, drop just 10 pounds, and you’ll <a href="https://www.webmd.com/cholesterol-management/video/bernstein-ldl-cholesterol-level-strive">cut your LDL by up to 8%</a>. Small changes add up. If you drink sugary beverages, switch to tap or spring water. Snack on air-popped popcorn or oven baked pretzels — but keep track of the calories. If you crave something sweet, try some delicious fruit.</p>
<p><img alt="balanced diet concept" class="aligncenter size-full wp-image-32216" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2019/04/balanced-diet-concept.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2019/04/balanced-diet-concept.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2019/04/balanced-diet-concept-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2019/04/balanced-diet-concept-125x84.jpg 125w, https://www.myhdiet.com/wp-content/uploads/2019/04/balanced-diet-concept-75x50.jpg 75w, https://www.myhdiet.com/wp-content/uploads/2019/04/balanced-diet-concept-272x182.jpg 272w" width="500" /></p>
<h2><strong>If Lifestyle Changes Aren’t Enough …</strong></h2>
<p>Sometimes healthy lifestyle changes may not initially be enough to lower cholesterol levels. Daily use of freshly ground flax seed and/or supplementing with beta sitosterol will often provide additional support for optimizing cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. These lifestyle changes can help you keep your medication dose low.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/natural-ways-to-lower-cholesterol">Natural Ways to Lower Cholesterol</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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Natural Ways to Lower Cholesterol

Nearly one in three Americans have high cholesterol , a condition without signs or symptoms, which is believed to up your risk for heart dis...