The Truth About Apple Cider Vinegar for Weight Loss Vinegar Diet.

Vinegar Diet: Does it really work?

What Are the Possible Health Benefits of Apple Cider Vinegar?

ACV has garnered superfood status, and fans of the vinegar say that it can cure nearly everything that ails you (weight gain, digestive issues, skin woes).

Truth is, there are few studies that support these uses, so while you can add it to your diet without significantly upping your risk for weight gain, it’s best to stay realistic about it.

But does apple cider vinegar actually work to help you lose weight?

There is some evidence that acetic acid can be good for weight loss, since it targets body fat, explains Carol Johnston, Ph.D., R.D., associate director of the nutrition program at Arizona State University, who has done extensive research on the subject. 

When you consume small amounts of acetic acid through apple cider vinegar, it activates your metabolism to help your body use fat as a form of energy rather than storing it, Johnston says.

One way ACV is weight loss friendly is it has very few calories. Yet you may also have heard that some people take a shot or tablespoon of apple cider vinegar to stimulate fat burning. The fact of the matter is, taking ACV will likely do little to actually change your body composition or weight.

As registered dietitian Katherine Zeratsky points out for the Mayo Clinic, this thought doesn’t have scientific support behind it — and the only way to actually lose weight is through a generally healthy diet and by incorporating fitness into your routine. The advice is far less flashy than supplementing with something as trendy as ACV, but it’s exactly what really works.

What Are the Side Effects of Apple Cider Vinegar?

When consumed in moderation, ACV is generally safe.

side effects include:

Low blood sugar when combined with diabetes medication or insulin.

Tooth erosion, according to a 2014 study in Clinical Laboratory.

Chemical skin burns, noted a study published in June 2015 in the Journal of Clinical and Aesthetic Dermatology.

Esophageal burns.

A Final Word About Using Apple Cider Vinegar…

You can use apple cider vinegar on more than just salads. The ingredient may help you control your blood sugar and can be part of a healthy diet.

But don’t rely on it as a magic weight loss cure or to control chronic health conditions just yet.

The Easy Way to Get Your Daily Nutrients..

Key nutrients to maximize your health:

“you are what you eat”

Healthy eating not only helps you live longer by preventing chronic diseases such as heart disease, diabetes, and cancer, but it also boosts energy and mood, increasing overall quality of life, says Natalie Stephens, RDN, LD.

a registered dietitian at Ohio State University Medical Center in Columbus and president of the Ohio Academy of Nutrition and Dietetics And a smart diet helps you maintain a healthy weight and get a good night’s sleep.

The 5 to Stay Alive

1. Carbohydrates

Main function: Provide energy

“Carbohydrates are the body’s main energy source and the brain’s only source of fuel,” says Kate Patton, MEd, RD, a registered dietitian at the Cleveland Clinic in Ohio. Your body breaks carbohydrates down into glucose, which cells require to create energy.

The best sources of carbohydrates are whole grains, whole-wheat bread, bulgur, barley, oatmeal, brown rice, and cornmeal. Limit your intake of sugar and refined grains (including white pasta, white rice, and white breads).

2. Protein

Main function: Build and repair tissue

“Protein is another important source of energy for the body,” Solomon says. 

Protein consists of amino acids that act as the body’s main building blocks for tissues, such as muscle, skin, bone, and hair.

Proteins also assist in many reactions in the body, including the production of enzymes (the catalysts that keep all body processes running smoothly), hormones, and antibodies, Solomon explains.

The best protein sources are lean meats, poultry and seafood, beans and peas, nuts and seeds, eggs, and soy products, according to the USDA.

3. Fats

Main function: Provide backup energy

“Your body uses fats for energy when carbohydrates aren’t available,” Patton says. 

“You also need fats as insulation, to help your body absorb fat-soluble vitamins, and to protect your organs.”

Fats come in both liquid and solid forms. The USDA notes that the best sources of healthful fats are the liquid monounsaturated and polyunsaturated fats found in olive oil, canola oil, sunflower oil, soybean oil, corn oil, nuts, seeds, and avocados.

as well as fatty fish rich in omega-3 fatty acids. Limit foods high in unhealthy saturated fats (red meat, cheese, butter, and ice cream) and trans fats (processed products that contain partially hydrogenated oil), which increase your risk for disease.

4. Vitamins and Minerals

Main function: Maintain optimal health

“You need vitamins and minerals for numerous physiological functions that help you survive,” Patton says. They’re essential for normal growth and development, and each one plays a unique role in helping to maintain optimal health.

For example, calcium and vitamin D are necessary for healthy bones, and the B vitamins help support the nervous system, explains Tricia L. Psota, PhD, RDN, president-elect of the DC Metro Area Dietetic Association.

Vitamins and minerals come from a variety of foods, including fruits and vegetables, dairy products, and lean protein sources. “Eat a selection of colorful fruits and vegetables every day, and vary the types of proteins you eat,” Solomon says.

5. Water

Main function: Enables vital bodily functions, You’ve probably heard that you can live for weeks without food but only days without water.

That’s because water is the most important essential nutrient. It is involved in many of your body’s vital functions, and it distributes other essential nutrients to your cells.

The Institute of Medicine recommends that men consume about 125 ounces of water a day and women 91 ounces per day.

About 20 percent can come from foods, and the remaining 80 percent should come from drinking water — about 12 cups a day for men and 8.8 cups for women.

Heart Healthy Diet.. Incredibly Foods You Should Eat

12 Foods That Can Save Your Heart:

Healthy eating gives you energy and vitality and helps your body fight disease. Here’s what you need to know to eat well every day.

• Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.

• A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.

• Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt.

• Seeds Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit. Chia seeds also provide omega 3, fiber and protein and can be eaten whole.

• Oats are the comfort-food nutrient powerhouse. Try toasting oats to top yogurt, salads or to add into a trail mix if you are not a fan of them cooked.

• Legumes Dried beans and lentils ― such as garbanzo, pinto, kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?

• A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.

• Soy Add edamame beans or marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.

• Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.

• Green veggies Popeye was right ― spinach packs a punch! So does kale, Swiss chard, collard/mustard greens and bok choy.

• Use these sandwiches and salads instead of lettuce. Broccoli and asparagus are filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fiber.

• Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.

• Dark chocolate is good for your heart health. The higher the percentage of cocoa the better! (The fiber and protein increase with higher cocoa and the sugar decreases).
• If you are a fan of milk chocolate. start with at least 70% cocoa.

How Much Fat Do You Want To Shed? And How Eagerly Do You Want To Enhance Your Health?

Why the Keto Diet Is the Holy Grail for Fat Loss:

Reaso#1

• Significanty increases fat burning As mentioned earlier, insulin is the enemy of fat loss. Elevated levels of this hormone blunt fat burning, all while shuttling energy in your bloodstream into your fat cells.

• On a keto diet, however, insulin levels drop, which not only benefits your health but also significantly boosts fat burning.

Reason #2

• It’s simple and easy to follow The keto diet is very simple to follow, and you’ll enjoy yourself as you diet. After all, what’s not to love about losing fat while being able to eat tasty, high-fat foods like bacon, eggs, cheese, and steak?

Reason #3

• Hunger cravings will fade.

• I’ll tell you a secret. You’ll never lose fat and keep it off on any diet that leaves you hungry. Hunger is an irresistible force. Sooner or later, hunger always defeats willpower.

• That’s why nearly all diets fail. Eventually, you can’t take the cravings anymore, and you’ll regain all that lost weight by binging. On top of that, you’ll likely gain some extra weight to boot.

• The keto diet, however, brings hunger to a dead-end stop. When you go keto, you won’t feel hungry. That’s why this eating style is superior for losing fat and keeping it off.

• In others words, you’ll not only look fantastic in the “after” photo but also in the “after the after” photo.

Reason #4

• You don’t have to exercise to reap the benefits.

• You do not have to work out to lose fat on the keto diet. However, since following a keto diet will boost your energy levels drastically after around one week, you will probably become more active, which may motivate you to exercise. That said, you lose fat quickly, whether you’re active or not.

Reason #5

• It’s healthy and safe.

• The keto diet is not just a fat loss diet; it’s also a health diet. In fact, it’s probably much safer than the way you eat now. Want proof?

• Well, various studies show the keto diet can reduce your heart disease risk by elevating levels of the “good” HDL cholesterol, decreasing blood triglycerides levels, and raising blood pressure.

• And research also shows the keto diet can boost mental health; reduce depression; act therapeutically against various neurological conditions; prevent, manage, and even reverse type 2 diabetes; and maybe even prevent and fight some types of cancer.

Reason #6

• You’ll lose weight like clockwork.

• Right after you begin your customized keto meal plan, you’ll start to lose fat automatically.

• You don’t even have to think about nutrition all the time. In fact, since you’ll never be hungry while following this diet, you would probably forget you were on a diet if you weren’t losing fat so fast.

Do You Make These Four Common Diet Mistakes That Sabotage Your Health and Stall Fat Loss?

• Not being in a calorie deficit.

• Severe calorie restriction that gives you the metabolism of a 90-year- old lady.

• Thinking all calories are created equal.

• Following an unrealistic, overly restrictive diet.

Here’s The Deal:

• In my opinion, the nutrition industry is hopelessly broken. Instead of helping people improve their health and overall physical appearance, the world is filled with myths, scams, and flat-out lies.

• Now, if you’re one of the millions of people who follow all the nutrition rules outlined by health and fitness “gurus” but still carry excess fat, it is not your fault!

The Truth Is:

• No matter how genetically “doomed” you may think you are, and no matter how frustrated you may feel after trying and discarding many diets, you absolutely can have the lean and alluring body of your dreams.

• You see, getting into fantastic shape isn’t nearly as cruel as nutrition and fitness “gurus” want you to believe. In fact, if you avoid the four most common and catastrophic diet mistakes, shaping your dream figure is actually a simple process.

The Solution to These Diet Blunders:

• A Keto Meal Plan Customized to Your Body, Situation, Goals, and Taste Buds.

• If you want to take all the guesswork out of your diet and follow a guaranteed-to-work plan, then you’ll love my brand-new custom keto meal plan service.

• For the last few years, I’ve united leading nutritionists, personal trainers, and chefs to develop custom keto meal plans that are effective, convenient, cost-effective, and (most importantly) enjoyable.

• And when I say “custom” meal plan, I mean it. These aren’t your run-of-the-mill, “here are some recipes pulled together from random blogs” meal plans many nutrition “gurus” sell for way too much money.

• Instead, we tailor your entire meal plan to your own unique situation, needs, goals, and dietary preferences to ensure you experience optimal progress and follow a diet you enjoy.

• In other words, your days of suffering on ineffective and overly-restrictive diets are finally over. It’s time to start working based on a method that’s best for you.

What Truly Sets These Meal Plans Apart is that They’re Based on the Keto Diet?

• Unless you were lost in the Himalayas for the last few years, I bet you’ve heard of the keto diet. In fact, you probably have a friend or family member who has transformed their body like magic with this diet.

• But in case you didn’t know or just forgot, here’s a quick recap. A keto diet is an eating style where you consume almost no carbs, moderate amounts of protein, and high amounts of dietary fat. So, you’ll be eating tasty high-fat meals like ribeye steak with roasted garlic and butter.

• “Why would you do that?” you may wonder. Well, a very low carb intake puts you into a state called “ketosis.” You see, under regular circumstances, your body relies for the most part on glucose (the stored form of carb).

• When you minimize your carb intake, however, there’s not enough glucose available for your body to fuel all its functions. And because some tissues like your brain cannot use fat for fuel, your body needs an alternative energy source to stay alive.

• That’s where ketones come in. Ketones are chemicals produced in your liver when glucose is scarce. Various tissues like your brain can use these ketones for fuel when glucose is absent. That’s an excellent outcome because, otherwise, you would die.

• Now, when your body uses primarily ketones and fatty acids for fuel, you’re in a state called “ketosis.” That’s invaluable because.

10 Healthy Lifestyle Tips for Adults.. Live a Healthier Life

Tips for a more Healthy Lifestyle...

• Base your diet on plenty of foods rich in carbohydrates.

• Replace saturated with unsaturated fat.

• Enjoy plenty of fruits and vegetables.

• Reduce salt and sugar intake.

• Eat regularly, control the portion size.

• Drink plenty of fluids.

• Maintain a healthy body weight.

• Get on the move, make it a habit!

• Start now! And keep changing gradually.

1. Eat a variety of foods:

For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!

A high-fat lunch could be followed by a low-fat dinner.

After a large meat portion at dinner, perhaps fish should be the next day’s choice?

2. Base your diet on plenty of foods rich in carbohydrates:

About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal.

Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.

3. Replace saturated with unsaturated fat:

Fats are important for good health and proper functioning of the body.

However, too much of it can negatively affect our weight and cardiovascular health.

Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:

We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.

Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.

When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.

4. Enjoy plenty of fruits and vegetables:

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day.

For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

5. Reduce salt and sugar intake:

A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet.

When shopping, we could choose products with lower sodium content.

When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.

When eating, it helps not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.

6. Eat regularly, control the portion size:

Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating.

Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.

7. Drink plenty of fluids:

Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active.

Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured.

Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.

8. Maintain a healthy body weight:

The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.

9. Get on the move, make it a habit:

Physical activity is important for people of all weight ranges and health conditions.

It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being.

We don’t have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. We all could.

use the stairs instead of the elevator,

go for a walk during lunch breaks (and stretch in our offices in between)

make time for a family weekend activity.

10. Start now! And keep changing gradually:

Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made.

How to Treat Iron Deficiency Naturally During Pregnancy

What are the symptoms of anemia during pregnancy?

• Pale skin, lips, nails, palms of hands, or underside of the eyelids.
• Feeling tired.
• Sensation of spinning (vertigo) or dizziness.
• Labored breathing.
• Rapid heartbeat (tachycardia).
• Trouble concentrating.

Who is at risk for anemia during pregnancy?

• Have 2 pregnancies close together.
• Are pregnant with twins or more.
• Have vomiting often because of morning sickness.
• Are not getting enough iron from their diet and prenatal 
• vitamins.
• Had heavy periods before pregnancy.

What causes anemia during pregnancy?

• You can get several kinds of anemia during pregnancy. The cause varies based on the type.

• Anemia of pregnancy. During pregnancy, the volume of blood increases.

• This means more iron and vitamins are needed to make more red blood cells. If you don’t have enough iron, it can cause anemia. It’s not considered abnormal unless your red blood cell count falls too low.

• Iron-deficiency anemia. During pregnancy, your baby uses your red blood cells for growth and development, especially in the last 3 months of pregnancy.

• If you have extra red blood cells stored in your bone marrow before you get pregnant, your body can use those stores during pregnancy.

• Women who don’t have enough iron stores can get iron-deficiency anemia. This is the most common type of anemia in pregnancy.
• 
  
• Good nutrition before getting pregnant is important to help build up these stores.
• Vitamin B12 deficiency. Vitamin B12 is important in making red blood cells and protein. Eating food that comes from animals, such as milk, eggs, meats, and poultry, can prevent vitamin B12 deficiency.

• Women who don’t eat any foods that come from animals (vegans) are most likely to get vitamin B12 deficiency. Strict vegans often need to get vitamin B12 shots during pregnancy.

• Folate deficiency. Folate (folic acid) is a B vitamin that works with iron to help with cell growth. If you don’t get enough folate during pregnancy, you could get iron deficiency.

• Folic acid helps cut the risk of having a baby with certain birth defects of the brain and spinal cord if it’s taken before getting pregnant and in early pregnancy.

Can anemia during pregnancy be prevented?

• Good pre-pregnancy nutrition not only helps prevent anemia, but also helps build other nutritional stores in your body.

• Eating a healthy, balanced diet before and during pregnancy helps keep up your levels of iron and other important nutrients needed for your growing baby.

• Good food sources of iron include:

• Meats. Beef, pork, lamb, liver, and other organ meats.

• Poultry. Chicken, duck, turkey, and liver, especially dark meat.

• Fish. Shellfish, including (fully-cooked) clams, mussels, and oysters are good.

• So are sardines and anchovies. The FDA recommends that pregnant women eat 8 to 12 ounces per week of fish that are lower in mercury.

• These include salmon, shrimp, pollock, cod, tilapia, tuna (light canned), and catfish. Don’t eat fish with high levels of mercury, such as tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel. Limit white (albacore) tuna to only 6 ounces per week.

• Leafy greens of the cabbage family. These include broccoli, kale, turnip greens, and collards.

• Legumes. Lima beans and green peas; dry beans and peas, such as pinto beans, black-eyed peas, and canned baked beans.

• Yeast-leavened whole-wheat bread and rolls.

• Iron-enriched white bread, pasta, rice, and cereals.

• Leafy, dark green vegetables.

• Dried beans and peas.

• Citrus fruits and juices and most berries.

• Fortified breakfast cereals.

• Enriched grain products.

IF You Want To Follow A Keto Diet You Will Need To Make Keto Breads…

Make Keto Breads... Be Healthier And Get The Great Results...

Indulging in Your Favorite Golden, Buttery, Crusty Bread…

The most common reason why people fail to achieve success on the ketogenic diet – or any healthy diet for that matter – is that they are tempted by their favorite comfort foods.

They stick with it for a while…

And then they see a juicy cheeseburger on a soft warm bun… or the waiter brings a basket of buttery rolls to the table… and they cannot control the temptation to have just one bite.

It’s HARD to say no to bread… your brain is wired to enjoy it!

Fail-Proof Formulas – Many recipes for low-carb breads just don’t work (or the results are not worth eating). We made the instructions extremely clear and provide to-the-gram measurements – so even the most novice bakers can expect outstanding results!

Tested to Perfection – We tasted every recipe over and over until it was perfect. So not only can you bake with confidence that your results will come out just like the pictures… but you can also be sure that you and your family will love every one of these delicious creations!

Super-Easy Prep – Most recipes in Keto bread ™ can be made in just 15 minutes hands-on time, with little more than a mixing bowl and spoon. Then just pop the dough in the oven… and wait for the aroma of REAL bread to fill your home!

Allergy Substitutions – If you have allergies and food intolerances, it can be difficult to find baking recipes your body agrees with. We understand this dilemma. That’s why we also include a section on healthy substitutions for eggs, nuts, and dairy.

Full Nutrition Info – It can be difficult to track your nutrition on the ketogenic diet. We make it easy with complete nutrition information, macronutrient ratios and net carbs per serving. So you can enjoy crusty, buttery bread… AND stay in the keto zone!

When you can bake real bread just as good as the original – and when it only takes 15 minutes active time to make – you will sashay past your favorite bakery without a second thought!

You will enjoy all the grain-free bread-baking tips in Keto Breads,

Plus 35 amazingly simple and delicious recipes

Try Keto Breads™ Today – Risk-Free! just $17

Even if You Follow the Ketogenic or Paleo Diet

You Can Still Enjoy ALL Your Favorite Bread!

The Ketogenic and Paleo Diets are wildly popular for good reason…

Because they work!

This way of eating can reprogram your metabolism – from a sugar burner to a FAT BURNER!

This is what makes keto so powerful for weight loss!

It can also provide MAJOR health benefits – including protection against cancer, heart disease and diabetes. It improves hormonal balance and nearly every aspect of brain health.

Frequently Asked Questions…

Are These Bread Safe For Diabetics?

We do not provide individual dietary advice about health conditions. After all, each individual responds differently to different foods. So, you would need to make your own determination about these bread and your health.

What we can say is that these bread were specifically formulated to be VERY low in carbohydrates. We use low-glycemic ingredients. And we provide the nutritional analysis for every recipe, so you always know exactly what you’re consuming. Every recipe contains no more than 5g Net Carbohydrates and most are in the range of 1g to 3g Net Carbs per serving (Net carbs are calculated as carbohydrates minus fiber).

As such, the recipes in Keto Breads are among the ONLY bread in the world suitable for people who want to achieve and maintain healthy blood sugar. Finally, many experts believe the ketogenic diet is one of the best ways to restore hormonal balance.

Are These Recipes Suitable For A Vegan Diet?

The recipes in Keto Breads do call for eggs and dairy. However, we are well aware of some peoples’ desire or need to avoid these foods. There is a section at the beginning of the book with formulas and instructions for creating egg substitutes. Also, the majority of recipes in the book can be made dairy-free by simply substituting coconut oil in place of butter. Finally, there are two recipes that use gelatin as a binder – although this ingredient is 100% optional for those who wish to avoid it.

Are These Recipes Safe For Those With An Autoimmune Condition?

Among the most important dietary guidelines, you can follow to treat or prevent an autoimmune condition is to avoid grains and high-carbohydrate foods. These foods can promote gut dysbiosis and lead to leaky gut – one of the primary factors in autoimmune illness.

The bread in Keto Breads is all 100% grain-free and very low in carbohydrates. In that sense, they can be very helpful for those who wish to prevent autoimmune illness or improve their symptoms. However, these bread also contain ingredients (including eggs, nuts, and dairy) that should sometimes be avoided by those experiencing autoimmune symptoms.

Please Note: We do provide instructions for substituting these ingredients, so our bread can easily be made nut, egg and dairy-free. However, each individual would need to consider the ingredients used to make Keto Breads and make a personal decision about including them in your diet.

Do These Recipes Provide Nutrition Facts?

Yes! Every recipe in the book has been nutritionally analyzed. We provide 19 different measures of calories, carbs, fat, protein, minerals and micronutrients. We also include the ratios of macronutrients for those who wish to carefully track their ketogenic diet.

How Many Carbs Are In These Bread?

These bread were specifically formulated to be VERY low in carbohydrates. We use low-glycemic ingredients. And we provide the nutritional analysis for every recipe, so you always know exactly what you’re consuming. These recipes contain no more than 5g net carbohydrates. And most are in the range of 1g to 3g net carbs per serving (Net carbs are calculated as carbohydrates minus fiber).

To put this into perspective, a whole apple has about 21g net carbs. So, enjoying one serving of these bread equates to eating about 1/10th of an apple!

How Much Sodium Is In These Bread?

The average recipe has 154mg of sodium per serving. Many recipes have well under 100mg of sodium. If you wish to reduce the sodium even further you can use unsalted butter (or coconut oil) and simply reducing the small amount of salt that is used.

How Many Calories Are In These Bread?

The average recipe has just 115 calories per serving. And there are many recipes well under 100 calories. Compare this to about 190 calories in a slice of traditional French bread.

What Supplies Do I Need To Make Keto Breads?

Making these bread is easy! You don’t need a bread machine or even a food processor. You will need a whisk (or better yet, a hand mixer), mixing bowls and spoons, baking sheets, loaf pans, measuring cups and spoons, a pizza stone or cast iron pan and a kitchen scale.

Of course, you don’t need all of these tools for every recipe. But this is the general list of items you’ll need. And of course, when you get started we provide you with a resources page, with a complete list and our recommended brands and links.

Health First!

For Ladies, It’s Time To Put Your Health First..

• many women are great at caring for others but often put themselves last.

• So we are encouraging women to make time to better care for their health…

• Try to add this simple things to your day list:

Fitness…

Making time to exercise and live a healthy active lifestyle will likely reduce your risk of heart disease and stroke, diabetes and metabolic syndrome, depression and anxiety, as well as colon, breast and possibly lung and endometrial cancer.

Spend at least 30 minutes a day doing a moderate activity such as walking. 

Three 10-minute sessions are just as effective as 30 minutes of continuous activity.

Nutrition…

• Invest time in your nutrition by shopping fresh and preparing your meals at home, or swapping unhealthy snacks for healthier options (such as your afternoon biscuit for a piece of fruit).

Have Fun…

• Jean Hailes for Women’s Health also invites women to host their own. It could be a morning tea, a fun health information session, a workplace gathering, a book club session, a bike ride, or even just a walk with friends – whatever you like! It’s easy and fun.

Sleep…

• can have negative effects on your productivity, your memory, your mental health and your immune function.
• So you need to sleep around seven to eight hours each night. To improve your mind and health.

What Does The Organic Diet and Physical Health Mean?

Organic foods contain large amounts of essential vitamins, minerals, phytochemicals, and antioxidants and preserve the foods fresh and juicy taste.

Chefs from all over the world use only organic ingredients which allow people to notice the improvement in taste.

However, taste preferences are difficult to assess, quantify and measure. Research in this area is ongoing.

A new trend is growing that promotes the belief that following an organic diet promotes physical fitness and weight loss. Physical health directly relates to the foods that people consume and following an organic diet is a popular weight loss program.

There is no need for fasting methods or weight loss pills to suppress appetite or speed up the metabolism.

However, there are concerns about the feasibility or practicality of following this theory.

Current research for using this method for weight loss needs further evaluation and benefits correlate to the idea of consuming a diet that has a focus on fruits and vegetables.

include Physical Health:

Physical activity. Most healthy children and adults should be active on a daily basis. 

This should be a mix of both leisurely physical activity and structured exercise.

Examples of leisurely physical activity include hiking, biking, and walking. Examples of more structured forms of exercise include strength training, running, and sports.

Nutrition and diet… A well-balanced diet should contain carbohydrates, proteins, fats, vitamins, and minerals. Restricting specific nutrients should only be done under the supervision of a licensed health professional. Fluid, ideally in the form of clean water, should be regularly consumed.

Meals and snacks should be consumed throughout the day, and portion sizes should be sensible.

Alcohol and drugs. Substances that alter mood or other bodily processes should be limited or avoided.

Those with addictive tendencies or other health risks should consider complete abstinence from these substances.

Medical self-care. Basic items, such as bandages, lozenges, and over-the-counter pain-relieving medications, should be easily accessible from home.

Long-term coughing, fevers, or other ailments should be addressed through primary care. Emergency treatment should be sought when signs and symptoms are significant or life-threatening.

Rest and sleep. While regular activity is essential for physical health, allowing the body to rest is just as important. Spending time relaxing or taking short naps can help rejuvenate the body.

Sleep should take place in a quiet, dark environment and should last approximately 7-9 hours. Consistent sleep that is much shorter or longer than this duration, or is low quality, may need to be addressed by a health professional.

how to Exercising During Pregnancy for weight loss?

Exercise During Pregnancy

Firstly Marathons are generally not recommended for pregnant women and you should probably avoid contact sports until after your baby is born. If your nausea and fatigue are getting in the way, keep in mind that it passes.

So Walking and swimming are fabulous exercises for expectant moms. A brisk walk for 20-30 minutes each day can be a fun way to add physical activity to your day.

You’ll sleep better, improve your mood and reduce stress, keep weight off before and after delivery, lower the likelihood of a cesarean section and premature birth, and reduce the risk of type II diabetes for your baby.

Exercise During Pregnancy

1. Walking and Running

These two activities are some of the best cardiovascular workouts for pregnant women. All you need is a comfortable pair of supportive shoes, and you’ll be on your way to building endurance and strengthening your heart. Aim for a moderate increase in your heart rate — no sprints necessary — and start at a comfortable pace before gradually increasing your stride.

2. Swimming

Touted as one of the safest full-body exercises for pregnant women, swimming combines cardiovascular benefits with muscle-building for arms and legs. 

Moreover, swimming may reduce swelling in your hands, ankles, and feet, and it is an excellent low-impact workout for women experiencing lower back pain.

3. Dancing (and Other Aerobics)

As long as your dance routine does not include jumping, leaping, or twirling, feel free to keep your heart pounding to the beat of your favorite music. If you don’t like to dance, consider joining a group aerobics class — there are even some designed specifically for moms-to-be.

In a prenatal exercise class, you can enjoy the company and camaraderie of other future mothers and have the security of knowing every movement has been designed for safety.

4. Stationary Cycling or Spinning

If you are already comfortable on a bicycle, you are fine to continue riding it during your first trimester; however, beginning with your second trimester, you should switch to a stationary bike at home or in a spinning class to avoid the risk of falling. (The same advice applies to other exercises that might involve contact, like basketball, soccer, horseback riding, surfing, gymnastics, skiing, or mountain biking.)

5. Yoga

Many moms-to-be love yoga for its ability to tone muscle and improve flexibility without placing stress on tender joints. Skip the Bikram and hot yoga classes – the pregnant body cannot disperse heat as effectively – and for peak heart health, mix in a light jog or a swimming session once or twice a week.

Avoid any poses that ask you to lie on your back, which will put pressure on your vena cava and could cause you to feel short of breath, dizzy, and nauseated.

6. Pilates

A once-per-week Pilates workout can develop and challenge core strength, improve your balance, and mitigate that pesky lower back pain. As with yoga poses, you’ll want to avoid any Pilates moves that have you lying on your back and be mindful not to overexert yourself, particularly with stomach stretches.

Even if you don’t take formal Pilates or yoga classes, stretching for several minutes in conjunction with cardiovascular exercises is essential for a complete workout.

7. Weight Training

While strength training is typically safe if you follow guidelines for pregnant women, check with your doctor before beginning a new weight training program. Always move in a slow and controlled manner, either with free weights or on weight machines. Do not lie on your back or hold weights over your stomach.

Beginner’s Guide to Paleo…Paleo Diet Food List

The paleo diet runs on the same foods our hunter-gather ancestors supposedly ate: fruits, vegetables, meats, seafood, and nuts.

The Paleo Diet. has a healthy ratio of saturated-to-unsaturated fatty acids, increases vitamin and nutrient consumption, and contains an optimal balance of protein, fat, and carbohydrates.

One small study published in the journal Diabetologia found that the diet improved blood sugar over 12 weeks compared to a Mediterranean one that allowed grains.

Foods that a person can eat on the paleo diet include:

• vegetables

• fruit

• nuts

• seeds

• lean meat

• fish

• eggs

• herbs

• spices

• oils that come from fruit or nuts, such as olive oil, coconut oil, and almond oil

• grains, including wheat, oats, and barley

• legumes, such as beans, lentils, peas, and peanuts

• dairy

• trans fats (hydrogenated oils)

• refined sugars

• artificial sweeteners

• low-fat or diet products

• salt

• What to Drink When You’re Thirsty :

• water should be your go-to beverage.

• Tea: Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.

• Coffee: Coffee is actually very high in antioxidants as well.