10 easy – to – make smoothies for busy mornings

You only need a blender. The more powerful the blender, the better, because then you can extract more vitamins and proteins from your food.

1. Banana and Pear with almond milk
200 ml of Almond milk;
2 Bananas (without the banana peel);
1 Pear (peeled).

2. Blueberries and blackberries with beet and banana
200 ml of Water;
200 ml of Ice;
1 slice of Beet (fresh, peeled);
100 grams of Blackberries;
125 grams of Blueberries;
100 grams of Currants;
1 slice of Lemon (peeled);
2 Bananas (peeled).

3. Carrots with mint and pumpkin
200 ml of Water;
200 ml of Yoghurt;
2 Carrots;
200 grams of Pumpkin (peeled, without the seeds)

4. Apricot with banana, corn and mint
400 ml of Coconut water;
1 slice of Corn (boiled);
5 Apricots (dried);
1/2 Lemon (peeled);
6 branches mint.

5. Iceberg salad, cucumber with mint
100 ml of Water;
300 ml of Yoghurt;
200 grams of Iceberg salad;
1 Cucumber;
2 Green Apples (peeled);
6 Branches mint.

6. Brussels sprouts and Broccolli with walnuts
200 ml of Water;
200 ml of Almond milk;
12 pieces Brussels sprouts;
100 grams of Spinach;
50 grams of Broccoli;
2 pieces of Celery;
1 Avocado (peeled);
2 Pears;
1 Lime (peeled);
Handful of walnuts.

7. Cauliflower and celery with banana
200 ml of Almond milk;
150 grams of Cauliflower;
2 branches of Celery;
2 Bananas (peeled);

8. Celery with Coconut milk and honey
200 ml of Ice;
200 ml of Coconut milk;
2 branches of Celery;
6 branches of Mint;
2 spoons of Honey;
1 spoon of Vanilla;
1/2 spoon of cinnamon.

9. Citrus with Coconut milk
100 ml of Coconut milk;
200 ml of Ice;
2 Oranges (peeled);
1 Lime (peeled);
1 Lemon (peeled)

10.Cucumber and kiwi with kale
200 ml of Ice;
1 piece of Kale;
1 Cucumber;
2 Kiwis (peeled);
1 Green Apple;
1 Avocado (peeled);
2 cm ginger;
1 spoon of Honey

Every recipe is simple and easy – to – make, in favor with the short amount of time we have in the mornings. In all of the above recipes, firstly apply the liquids, and then the fresh fruits and vegetables. The last ingredients you should apply are the nuts, mint branches or honey, and blend everything together to make the perfect morning smoothie.

8 Minutes Exercise Before Bed, See What Happens In a Month!

Do an eight-minute workout before bed and see what happens in a month!

If you just can’t find time during the day to exercise this bedtime workout will help you stay fit flexible and fabulous.

You’ll go to bed feeling refreshed, you’ll sleep better and your muscles will be nice and relaxed by morning.

You’ll start with a quick warm-up which is necessary even when doing light and easy exercises.

Warm-up (arm circles and high knees)

Arm circles
The clock will be set at 30 seconds. Start by doing arm circles stand with your back straight, bring your arms over your head as you lower them.

Make your palms face down and move them away from your chest toward your back breathe in as you bring your arms up and breathe out as you lower them. This move will help loosen up your shoulders neck and chest.

The clock will be set at 30 seconds.

Stand tall and set your feet in a comfortable position. Raise your right knee so that your leg is at a 90-degree angle, now switch to the other leg and keep switching at a quick pace to make sure you’re bringing your knee high enough you can bend your elbows at a 90-degree angle and touch your knee to your hand.

To make this move harder at a slight jump to the exercise you look like you’re running in place while you bring your knees up high.

Main workout

Squats
Now let’s get started with the proper workout the clock will be set at 60 seconds, do as many squats as you can in this time period.

Keep your feet shoulder-width apart as you squat, make sure your back is straight and that your knees don’t extend beyond your feet the key is to push your hips back and go as low as you can.

If that’s too difficult you can place a chair behind you to balance yourself. Simply touch the chair lightly with your glutes and then head back up. Don’t use the chair to bounce though.

Squats are a great full-body exercise because they work your thighs hamstrings, glutes, calves, poor and abs.

Donkey kicks

ou’ll need to get down on all fours, here you can use a mat for better comfort and protect your knees.

The clock will be set at 60 seconds. Raise your right leg behind you your legs should be raised high enough that it’s parallel to the floor and forms a 90-degree angle. Make sure your hands are directly under your shoulders. Now switch legs and keep going.

If you need to rest take a ten-second break in the middle and then get back to it.

Your back should be straight and not curved at all as you raise your leg. Avoid using momentum and letting your leg drop back down as you’ll be missing out on the workout if you do keep the movement control.

If you wish you had glutes that were more toned this is the exercise to do. Donkey kicks will tone tighten and strengthen your buttocks.

Pushh-Ups

Now get ready for some push-ups. The clock will be set at 60 seconds. Your form is crucial when it comes to push-ups. Start in a plank position and make sure your hands are shoulder-width apart as you lower your body make sure your back is straight and that your glutes are not sticking out.

For an easier approach, you can modify the exercise by letting your knees rest on the floor whether you’re doing the standard push-up or the modified version.

This move is a great strength training exercise that will work your chest muscles, shoulders, triceps and arms. It will also strengthen your core.

Squat and side crunch


Now stand up, put your hands behind your head and keep your arms wide open, stand in a wide stance with your toes facing out.

The clock will be set at 60 seconds. Lower your body into a wide squat, your legs should almost be at 90 degrees, as you stand up lift your right leg and bend. Your core to the right so that you need an elbow meet. Bring your leg down and return to the original squat position, now do it on the other side and keep going.

This move will target your abdominal and work on your oblique muscles, it’s a great exercise to get rid of love handles.

Plank Ups

Back to the floor, get down into a plank position. The clock will be set at 60 seconds. Lower your right forearm to the mat and then your left forearm. Now press up with your right hand and then your left to lift yourself into the original position, keep going and do as many as you can.

Remember to hold the proper plank position, the same one you use for push-ups. Your hand should go where your elbows work, your head neck and spine should be aligned keep your abs engaged and tight.

This is a killer move that will strengthen your core and it will also tone up your arms, shoulders, glutes, and abdominals. If this is too intense try holding an elbow plank position. Hold yourself up by your forearms for as long as you can.

Standing crossover toe-touches

Stand with your feet wider than your hips. The clock will be set at 60 seconds, extend your arms to your sides, rotate your torso to the right with your left-hand reach for the area in front of your right foot, do the same on the opposite side. This move involves your lower back and targets your abdominals and obliques. It will improve your flexibility and strength. If you find it difficult to wind down before bed this exercise will work wonders.

A great part of this entire exercise routine is that it’s low-impact, so this exercise is safe if you have problems with your knees, and if you live in an apartment you don’t have to worry about waking up your downstairs neighbor at 10 p.m.

Cool down (quadriceps stretch and rhomboid stretch)

It’s important to take the time to cool down after any exercise, the clock will be set at 30 seconds. Do a quick quadriceps stretch, bring your right foot up to your glutes and hold it in place with your hand. You’ll stretch the quadriceps and your leg will feel great.

Now switch sides. Doing this cool-down will ensure that your muscles are nice and loose for when you get up in the morning.

Rhomboid Stretch

Now try doing a rhomboid stretch a clock will be set at 30 seconds. Put your right arm across your chest and use your left hand to pull your arm closer to your chest. You’ll feel your shoulder blades parting gently.

Now try it on the other side.

Whether you’re an early riser and the first thing you do is head to the gym or you prefer to exercise after you have some food in your system. People who exercise enjoy better sleep than those who don’t, according to the National Sleep Foundation people who exercise lightly see a 49 percent increase in quality of sleep, so these exercises are perfect for a refreshing night.

You can do them while watching a late-night show or you can concentrate on the movements for higher accuracy, remember that getting exercise into your routine is better than no exercise at all, don’t forget to share it with your friends.

SINGLE GLASS OF THIS DRINK BEFORE SLEEPING WILL HELP YOU REMOVE FAT YOU’VE HAD IN YOU FROM THE PREVIOUS DAY

Are you overweight? Do you want to shred the extra kilograms but you don’t have time to go to the gym or run in the near park? Remove Fat

Well, you are at the right place as we have the solution for the excess kilograms. This amazing potion will help you to get the perfect body shape.

This potion is a mixture of completely natural ingredients and it will remove fat and waste in your organism and will detoxify your body.

This potion is a remarkable mixture of potent ingredients that will boost the energy levels and will improve your overall health.

The mixture of lemon, cucumber, ginger, and parsley will improve the work of your metabolism and on that way will remove fat and stimulate weight loss.

Ingredients:

• ½ a lemon
• 1 cucumber
• 1 teaspoon grated ginger
• a bunch of parsley
• 1/3 of a cup of water

Preparation:

• Put all ingredients in a blender or a food processor and mix until you get a homogenous mixture. Take this amazing drink before you go to bed. In order to get all of its benefits and lose weight, you make sure you drink it on a regular basis.

TIPS

If you’d like to reduce weight and keep it off, undertake it the correct way. Work out along with a beneficial healthy eating plan’s all you have to accomplish your excess fat loss desired goals.

No fast solution, tremendous magic formula meal plan, or expensive workout devices will almost certainly pull the bodyweight off of. Keep in mind that sacrificing bodyweight for a price of 2 or 3 lbs per week is definitely the wholesome and lasting solution to reach your targets.

Get started with workout and meal plan nowadays, develop a system, adhere to it and locate that far better body. Condition your body stay healthy and good luck in remove fat process.

7-Day Keto Meal Plan for Beginners | A Great Way To Lose Up to 15 Pounds

A 7-Day Sample Keto Meal Plan
Keto Meal Plan for Beginners | The Perfect Keto Diet Menu for Beginners If you are looking for a diet to help you thin, burn fat, improve your health, there's an ideal diet known as keto. Keto short for ketogenic is a low-carb, high-fat meal plan that drives the body into ketosis.

Let’s start by knowing what is a Ketogenic diet is? The Keto diet, also known as the Ketogenic diet is a meal plan that focuses on the high intake of healthy fats and protein, and low intake of carbs. The word Ketogenic itself means the production of what its known as ketones in the body.

The purpose of the Keto diet program is to enable the body to start producing ketones in the liver instead of producing glucose and insulin. When one adopts a Keto diet, the body changes its way of burning energy, using ketones as the energy source.

Now you are probably wondering, how does the Keto diet works?

Well, when you reduce your general food intake, your body goes into a Ketosis mode, which helps the body survive with the low energy supply; the ketones are produced because your body starts to breakdown the stored fat to provide energy. Keto diet focuses on depriving the body carbs and supplying it with fats and protein instead. Your body then becomes very efficient in relying on fats as energy source.

Health benefits that come as a result of adopting the Keto diet program include the decrease of sugar in the blood and insulin levels, fast weight loss and higher cholesterol levels which help you maintain your energy throughout the day.

Follow this keto meal plan and you will be on the right way to lose extra weight as soon as possible.

Here is Your Keto Meal Plan For The Next 7 Days.

Keto Meal Program DAY 1:
-Keto Breakfast-
Cream Cheese Almond Pancakes

(Total Time: 30 mins Serves: 6)

Ingredients

• 1 cup full-fat cream cheese
• 6 eggs
• 1 flat tsp ground cinnamon
• Pinch of salt
• 1 cup almond flour
• Organic butter, to cook

Directions

In a bowl, whisk the cheese and eggs. Add the cinnamon and salt. Sift the almond flour and stir into the egg mixture until blended. Make sure there are no lumps. Place a non-stick pan over medium heat or pancake griddle on medium. Add one tablespoon of butter and drop ¼ cup of the pancake batter.

Fry until golden from the bottom then flip. Transfer to a plate and repeat until you run out of batter. Serve warm.

Hashimoto Thyroid Disease: How Green Smoothies Helped My Recovery

Hashimoto thyroid disease, also known as Hashimoto’s thyroiditis, and other thyroid health disorders are becoming an epidemic. Right now, there are 200 million diagnosed worldwide with thyroid disease, 20 million of these are Americans. Learn more about thyroid health and the best diet for Hashimoto’s below.

Hashimoto Thyroid Disease: Symptoms, Tests, Food for Thyroid Health, and My Journey

How Patients Suffer from Hashimoto Thyroid Disease

A large number of people have Hashimoto’s disease and don’t even know it.
A patient with Hashimoto’s disease usually goes 6 to 7 years untreated, before an accurate diagnosis is even achieved. The longer the condition is untreated, the more progressed it will become.

According to thyroid.org, 60% of those with thyroid disease don’t even know that they have it! And as the undiagnosed disease progresses, those who have it are unknowingly putting themselves at greater risk for osteoporosis, infertility, and cardiovascular diseases. Men have moderate rates of thyroid disease, but for women, these diagnoses are exploding and levoxothyrine (Synthroid) has become the most prescribed drug in the world.

A typical Hashimoto’s patient may suffer from the following conditions:

1. Weight gain
2. Hair loss
3. Depression
4. Mood swings
5. Cold hands and feet
6. Fatigue
7. Muscle aches and joint pain
8. Difficulty concentrating
9. Memory loss
10. Dry skin
11. Brittle nails

My Journey Through Hashimoto Thyroid Disease
My own diagnosis, after suffering from most of those Hashimoto thyroid disease symptoms, came 17 years ago, at the age of 33. Until then, for years, when I complained of many of the symptoms above, doctors gave me a T3 or a TSH test, told me I was “fine,” and dismissed my symptoms as being related to having four babies in 7 years.

I have been in complete remission from Hashimoto’s for 17 years. I started with the standard drug prescription. That was the only recommended intervention, and I was sent out the door.

At first, I felt better and was able to finally lose most of the 70 pounds I had gained during the untreated phase, but after a number of months, I started to feel worse. This is very typical of a thyroid patient whose only intervention is a drug prescription.

I discovered that lifestyle and diet changes would be needed, for any true healing. Then, I discovered that bioidentical thyroid would decrease my cancer and overall disease risk, as the bioidentical substances were an exact molecular match to the thyroid hormone my body produces. Bioidenticals are a big improvement on the molecularly altered and/or highly synthetic substances in levothyroxine and other pharmaceutical drugs.

I also discovered that the thyroid doesn’t act alone, in a vacuum. Other glands, organs, and hormones were involved in a turnaround of my health. I needed a full blood-panel workup, and I found that as more people discover the health risks of taking the synthetic drugs (molecularly different than human thyroid, progesterone, estrogen, and testosterone), a growing field of “functional medicine” practitioners could do much more to reverse my progressing autoimmune condition.

Thyroid Tests To Ask For

If you get tested by a regular doctor for thyroid issues, you might pass even though your thyroid is not working the way that it should to keep you healthy.

I spent too many years limited by the “Standard-of-Care” doctors who tested my TSH, declared me “normal” according to a huge range they consider normal, and sent me home. A functional medicine practitioner – often a nurse practitioner who has a master’s degree and can prescribe medications – looks for the root cause and addresses that, rather than simply treating symptoms as the MDs had in the early years of my treatment.

In fact, looking at upstream “precursor” hormones in broader-based blood tests played a significant role in addressing the “big picture” of my health.

Hormones to Ask A Functional Medicine Practitioner to Test, If you Suspect Hormone Issues:

1. Pregnenolone
2. Vitamin D
3. DHEA
4. Estrogen
5. Progesterone
6. Testosterone
7. Free T3 and T4 (thyroid hormone)
8. Thyroid Stimulating Hormone (TSH)
9. Thyroid Antibodies TPO and TSI

Let’s take a look at these in a little more depth, starting with your pituitary gland. This all-important endocrine gland is called the “master gland” because it produces hormones that control the other glands.

One of these, called thyroid stimulating hormone (TSH), does as its name implies. It stimulates the release of hormones from the thyroid gland. The main hormone that the thyroid then produces is T4.

In order for the body to use T4, it must first be converted to T3–also known as the “energy” or “active” hormone which is then absorbed by all the cells in your body when it becomes Free T3 (T3 that has been cleaved from protein).

T4 levels are often tested because most prescriptions for hypothyroidism are made from synthetic T4. Free T4 determines how much is available for your body to use. But, as previously explained, T4 must be converted to T3 and then Free T3, the most active form of thyroid hormone.

Doctors have a tendency to check for TSH, T4, and Free T4 … and leave it at that. But what if your body isn’t converting T4 into T3? Or what if the problem is really an autoimmune disease such as Hashimoto’s? Screening for T3 as well as TPO and TGB antibodies are important tests and steps to an accurate diagnosis.

On top of that, TSH has a tendency to fluctuate and, in all honesty, is not very reliable. It may very well be one of the reasons that so many people are walking around with a thyroid disorder and don’t know it.

The other very important lab test that most doctors disregard is pregnenolone, also known as the ultimate precursor hormone. Your body actually uses this hormone to make your other hormones, such as DHEA, estrogen, progesterone, and testosterone.

If your thyroid hormones are out of wack, it can cause a plethora of issues.

And Vitamin D? Well, this vitamin is actually not a vitamin but a prohormone that is ultimately converted to calcitriol, the active form. There is a strong connection between this nutrient and Hashimoto’s disease. A study conducted in China found that 82 percent of patients who had Hashimoto’s also had low vitamin D levels.

Why don’t most OB/GYNs, GPs, and other medical doctors inside the insurance-code system do the complete set of tests, the “full blood panel?” Very frankly, their training in medical school doesn’t include this level of knowledge.

As more patients demand more holistic, comprehensive, and natural treatment options, more MDs are getting in the game of prescribing bioidenticals. After all, they are subject to market forces, too!

Bioidenticals are not eligible for patents, so drug companies have no interest in them. However, even traditional MDs are being asked by their patients every day for bioidentical versions of hormones, so this kind of treatment is on the rise.

Unfortunately, traditional MDs don’t have the additional 1,000+ clinical hours of training that nurse practitioners who specialize in natural hormone replacement therapy (NHRt) usually do.

In my experience, most MDs do little, if any, extra investigative work when you present with a potential thyroid problem. All they do is the standard minimum blood test, and give you a bioidentical T3 or T4 hormone prescription rather than Synthroid.

That’s simply not good enough. As we’ve indicated, many other upstream and downstream substances, glands, and hormones play a role in getting you on track, so you can beat the depression, weight gain, and other symptoms.

Thyroid Health and Nutrition: Is The Autoimmune Protocol the Answer?

Another common problem in the way thyroid patients are treated is that many of the practitioners, including the “functional” or more holistic ones, can’t take the time necessary to educate their patients about the role of their diet and thyroid health.

So, they often plug the patient into whatever fad diet is ruling, at the time.

The practitioner may prescribe you the Autoimmune Protocol (AIP), which may help identify foods thyroid patients are sometimes reactive to, such as lectins in beans, or oxalates or goitrogens in greens.

Avoiding certain types of food can help a lot with thyroid issues. AIP helps identify which foods to avoid.

Two things about the AIP are of significant concern to me as I continue to study thyroid health, overall health, and trends in functional medicine.

A growing body of evidence documents that, in fact, the “anti-nutrients” may be friends, with supporting roles in your health, rather than foes.

One, the AIP is a temporary way of eating while you heal, but avoiding all legumes (chickpeas, black beans, kidney beans, split peas, and the like) over a lifetime is counter to a massive body of evidence showing these foods to be an important part of the diet of the healthiest people around the world.

Two, the Internet-popularized idea that crucifers and greens (high in two anti-nutrients, goitrogens and oxalates) should be avoided, does not seem to have solid science underpinning it. It appears to be a theory that has been spread mostly on the internet without any tests to back it up.

One of the reasons this theory is problematic is that some under-educated thyroid practitioners assume that an “anti-nutrient” is bad for you, and a growing body of evidence documents that, in fact, the “anti-nutrients” may be friends, with supporting roles in your health, rather than foes.

Greens as Part of Your Diet for Hashimoto Thyroid Disease

Another reason suggesting that the idea that avoiding greens isn’t a good strategy, for most thyroid patients, is that our thyroid-disease-free primate cousins forage for greens all day, every day, and the healthiest populations in the world, for thousands of years, have mostly eaten significant or even massive quantities of greens.

I haven’t found any significant or published or controlled-study evidence that greens are anything but highly nourishing and healing to the vast majority of thyroid patients. In fact, there are dozens of micronutrients in virtually all greens that have known therapeutic effects for regulating and balancing hormone function.

Keeping a lot of greens in your diet can help with thyroid issues.

This suggests that to laser in on goitrogens in broccoli and cabbage or oxalates in spinach and kale, and ban them from your diet, is anywhere from unhelpful to tragic, at least as a long-term strategy.

Why You Need Whole Foods for Thyroid Health

My own medical history is nothing more than a “case study,” and my results may not precisely parallel yours. You may have gut problems (common in thyroid patients who have progressed to Stage III or IV), and if so, you may need to limit or eliminate, usually temporarily, some “healthy” classes of foods, such as nightshades (peppers, tomatoes, eggplant), onions and garlic, or legumes, while you heal.

But for over 20 years now, I have eaten a primarily plant-based diet (95% of my diet is from plants, and most days, I eat no animal products), with greens the day-in, day-out highest-quantity food I consume, in a great deal of variety, and served in a number of ways: salads, green smoothies, green juice, and sautéed or steamed greens. Legumes and nightshade vegetables are also a staple of my diet.

My thyroid antibodies are undetectable, making me a Hashimoto’s patient in complete remission for a decade and a half now. If nothing else, this should challenge the assumption that to be well, a thyroid patient must (a) follow the latest fad diet, (b) eliminate healthy categories of foods, (c) skimp on greens, or (d) eat significant amounts of animal protein.

Not only has this diet, which is counter to virtually all the latest “fad diets,” healed my thyroid battered by exposure early in my life by the radiation coming from the Nevada Test Site, but it has led to my being a 51-year old competitive athlete, author of 15 wellness books, and single mom of four, living the life of my dreams. This would not have been possible if I still had the 21 disease states I was diagnosed with 17 years ago, including heart disease, a tumor, mini-strokes, and 4 autoimmune conditions!

For the sake of my long-term health and disease risk, I cannot afford to leave greens, vegetables, all “carbs,” and legumes out of my diet.

After all, the thyroid is a magnet for toxins. Your chemical and radioactive exposures tend to concentrate in this tiny, critically important gland that governs your metabolism. And if you don’t eat and live in ways that nourish it, you’re likely to find yourself in the downward spiral of adding more symptoms and diagnoses to a growing list of miseries.

So, if you don’t have food sensitivities, you may want to consider eating a more inclusive whole-foods diet, rather than following a fad. How to test for food sensitivities? US Biotek and Meridian Valley are the best labs, according to my friend, Alan Christianson, NMD, who has split-tested the efficacy of the lab tests with 22 patients.

In some tests, he sent the same person’s blood in two vials, to two different labs, and in another testing, he sent two vials of the same person’s blood to the same lab but marked as two different people. With the other big lab companies, Dr. Christianson told me, the results for the same person were wildly different, casting doubt on the efficacy of their tests. US Biotek and Meridian Valley are the labs he still trusts after his testing.

A whole foods diet can be a great way to help with thyroid issues.

Be encouraged that healing the gut microbiome damaged from eating a diet high in chemicals and processed foods or use of many synthetic pharmaceuticals and antibiotic can lead to the elimination of food sensitivities, over time. A commitment to a healthy diet and reduction of toxic exposures is required.

Hashimoto Diet Recipes Featuring Green Smoothies

I’m sharing with you two wonderfully thyroid-supportive green smoothie recipes I use often. I like to minimize the fruit and maximize greens, sprouted flax, and superfoods. But if green smoothies are new for you, and you’re weaning off “Standard American Diet” tastes, feel free to add a bit more fruit to these recipes, at first. Throw in something you have on hand, or omit something you don’t have, because the nice thing about green smoothies is, you can’t mess them up! If they’re too thick, add water, or aloe vera juice.

Hashimoto Thyroid Love Green Smoothie

• 2 cups water
• ½ to 1 cup organic aloe vera juice
• 2 tbsp. organic sprouted flax
• 3 large handfuls spinach, kale, and/or collards

Blend well. Then, add:

• 1 cup organic frozen, mixed berries
• 1 small banana
• Blend well and drink immediately. Save the rest in pint jars and keep in the fridge! Yield: 6+ cups, or 3 pints.

Hormone-Support Green Smoothie

• 1 1/2 cup organic almond milk
• 1 1/2 cup water
• an organic celery stalk
• a cup of green or purple cabbage
• 2 handfuls organic spring mix
• 1 tsp turmeric
• 1/2 tsp ginger (or ½” fresh ginger)
• 1 cup chopped pineapple
• 1 cup frozen blueberries

Blend well and drink immediately. Save the rest in pint jars and keep in the fridge! Yield: 6+ cups, or 3 pints.

After learning how green smoothies can help you recover from Hashimoto thyroid disease, you may want to check out this video from our channel on how to make a green smoothie.

I, Robyn Openshaw, a Hashimoto thyroid disease survivor in complete remission, and author of bestsellers including The Green Smoothies Diet, Vibe, and 12 Steps to Whole Foods, have made you a four-video masterclass on principles I discovered. I healed not only thyroid disease but 20 other diagnoses with evidence-based nutrition principles rather than fad diets. Learn about thyroid detox and organs of elimination by watching my video. You can watch it for free here.

Did we miss anything on our discussion about Hashimoto thyroid disease? Tell us in the comments section below!

The ketogenic diet: lose fat by eating fat!

The ketogenic diet: definition

Recently, we hear a lot about the ketogenic diet , but do you really know what is the purpose of this diet? You want to start a ketogenic diet but you do not know how to do it? So this article is for you, we tell you everything about the ketogenic diet!

The ketogenic diet , also known as Low Carb High Fat (LCHF), first appeared in the 1920s, with the goal of relieving people with epilepsy . It will be quickly put aside, especially with the arrival of drugs on the market, which prove to be much more effective. It will be picked up a few decades later, still for the same reason that is to relieve epileptic seizures. But not only ! The cancer , the diabetes , the cardiovascular disease or Alzheimer's would be receptive to this disease dietary method.

What is the ketogenic diet  ? It is a dietary method that achieves a state of ketosis , that is to say, a production and use of ketone bodies for energy purposes. The ultimate goal will be to use the oxidation of fatty acids as the main energy substrate . To do so, a decrease in the intake of carbohydrates by the diet will be necessary, in order to favor this metabolic pathway. Your daily ration can go up to 90% fat  !

The ketogenic diet , as said before, is based on a very simple pillar: it consists of a preferential change of substrate of the body, which is glucose , into fatty acid . For this, the diet must contain a very small amount of carbohydrates , whether simple or complex (also called fast sugars and slow sugars). In general, the amount of carbohydrate in your diet will be 5% of the AETQ (total daily energy intake). The rest of your food intake will be about 75% fat and 20% protein . This means that the energy substrate of your body will no longer be glucose but theketone bodies  !

And there you will tell me "but what is a ketone body, and an energetic substrate, and ketosis? "Patience, I will explain everything to you!

Ketogenesis
This is the name of the metabolic pathway triggered by the ketogenic diet . The liver will produce ketone bodies , which will replace glucose as the main source of energy . The body will enter ketosis about 3 days after decreasing carbohydrates in your diet.

Ketosis

The ketosis is a metabolic condition that occurs when the intake of carbohydrates in our diet is decreased. This metabolic pathway begins 2 to 3 days after the change of diet. When you are in ketosis , the body will produce ketone bodies , also called ketones , from the fat in the diet or from those stored by your body. These ketone bodies will aim to replace carbohydrates to provide energy to the body, including muscles and organs.

Ketone bodies

There are three ketone bodies: acetone , acetoacetate and beta-hydroxybutyrate . They are therefore produced by the liver, by decomposition of fatty acids.

There are phenomena that can appear after the entry into ketosis , related to an electrolyte problem:

• The bad breath is a logical sign and a big negative for the entry into ketosis. This is due to the release of acetone.
• The decrease in appetite
• of nausea
• the cramps
• A strong feeling of fatigue
• Possible dehydration
• This set of phenomena is called the ketogenic flu or the keto-flu .

Attention should be paid to ketoacidosis , which is a phenomenon linked to excessive and uncontrolled production of ketones . This can lead to serious complications if not rectified.

8 Foods That Become Delicious With Honey

The honey of any kind combines very well with certain foods. The ancient Romans even used it to preserve fish, such as anchovies, thus providing fresh and well preserved food directly on the battlefield, which was a significant factor in the superiority of the army of the Roman Empire.

Here are some combinations with honey as unusual as succulent:

1. Honey and goat cheese or Roquefort:  even with other types of cheese, especially if they are tasty, honey is excellent, in a sandwich or added to salads and dishes that contain cheese.
2. Honey and tea: Whether it's black tea or green tea, honey seems to exalt the fragrance of tea and make it even more enjoyable. It gives it a mellow flavor that seems to relieve the stomach.
3. Honey and whiskey : several whiskey producers offer for sale a version of whiskey with honey. In Europe the best known is the Drambuye. You can also add a teaspoon of honey to your traditional whiskey.
4. Honey and peanut butter: on a slice of bread, this combination is tasty and nutritious, so good for breakfast as for tea. We can also decorate it with some slices of banana, you will get used to it ...
5. Honey and ham: for those who love ham, it is worth trying to soften its flavor somewhat sweet with the sweetness of honey. Be careful, it's a calorie bomb!
6. Honey and spicy sauce: again, honey knows how to soften the roughness of any hot sauce with masterful effects. The Chinese also use it a lot with pork or chicken.
7. Honey and cookies: you can make a lot of cookies by replacing sugar with honey. Honey biscuits have an unstoppable fragrance. Just search Google for a honey cookie recipe, you will not be disappointed.
8. Honey and peaches: the peach, with its refreshing flavor and really not too sweet, benefits greatly from the addition of a little honey, especially if it is acacia honey.

3 Effective Exercises To Strengthen The Inner Thighs

The inside of your thighs is soft and you would like to firm up all that to refine your legs a little and feel better in your swimsuit? I propose today 3 simple and effective exercises to strengthen the inner thighs.

Well warm up his adductors before muscle

The inside of the thigh is composed of 5 muscles, called the adductors of the hip , by their action to bring one leg towards the other. Before strengthening these muscles of the inner thighs , it is important to warm them up a minimum. Here is an exercise that may be worthwhile before each of your adductor toning sessions.

Instructions: Standing upright, back straight, take a step on the side and bend your leg, then make the same movement on the other side. Perform about thirty repetitions.

This exercise has the advantage of soliciting all the muscles of your legs and buttocks, which is interesting if you have planned to work also your calves and your glutes.

Now let's get to the heart of the matter: exercises to strengthen the inner thighs. They help firm and tone the inner part of the thigh.

Exercise 1: The sumo squat

This variant of the squat movement remains, like the warm-up, very global in terms of muscle toning of the legs . If the sumo squat can obviously strengthen the inner thighs, it will also act to strengthen your quadriceps and your glutes.

Instructions: Stand with feet apart, point outwards, flex your legs, pressing hard on your heels until your thighs are parallel to the floor, then go back up slowly. Remember to keep your back straight throughout the exercise and blow up.

Perform 20 to 30 repetitions then go to Exercise 2.

More difficult: perform the exercise with a weight, keep the legs position bent 5, 10, 15 seconds ..., in the bent position make small movements over an amplitude of about ten centimeters.

Exercise 2: the favorite of the coaches to strengthen the inside of the thighs

If you have to choose a single exercise to firm the inside of your thighs, then look no further, this one is ultra targeted and terribly effective!

Instructions: Lie on your back, with your legs bent, place a balloon between your knees and press firmly while exhaling. Hold for 2 to 3 seconds then release and start again.

Perform about twenty repetitions then go to Exercise 3

More difficult: press the ball longer, replace the ball by one of the devices shown below, or perform this exercise with a larger ball, type swiss-ball , taking care to stall against a wall.

Exercise 3: Muscle adductors with a rubber band

Here is a third exercise also interesting to firm the inside of the thighs. It requires, however, to have an elastic band and some furniture ...

Instructions: attach one end of your elastic to the foot of a well-fixed table, and the other end to your ankle. Spread out enough so that the elastic is slightly stretched in the starting position, and stand upright, with your back straight, eventually holding you to maintain your balance. The exercise is simply to bring your leg back to the other to perform the movement of adduction of the hip that helps firm the inside of the thigh. Perform the movement slowly, always exhaling during the contraction phase.

Perform about twenty repetitions then repeat the circuit in Exercise 1.

More difficult: stretch the elastic at the beginning, take a stronger elastic, realize the movement more slowly, make small kicks when the elastic is stretched to the maximum.

Do not forget to stretch your adductors after the session!

To get firm and muscular thighs from the inside, perform these 3 exercises 3 times ( in the form of circuit training ) 3 to 5 times a week, without forgetting to increase the difficulty regularly. Also remember to stretch your adductors after each session to keep muscles flexible, thin and tonic.

A sports coach to progress faster?
You have followed our advice to strengthen the inner thighs but you want to follow a personalized program ? Why not use the services of a professional sports coach ? Whether to tone your legs, lose belly, or refine your arms, a personal trainer will offer a program tailored to your goals but also your abilities. Find your sports coach

Ketogenic Diet for Beginners Ultimate Guide to the Keto Diet

Unlike many fad diets that come and go with very low long-term success rates, the ketogenic diet (or keto diet ) has been practiced for more than nine decades (since the 1920s) and is based on a solid knowledge of the physiology and science of nutrition.

The keto diet works for such a high percentage of people because it targets several underlying causes of weight gain, including hormonal imbalances, particularly insulin resistance, associated with high blood sugar, and the cycle of restriction. and "excessive consumption" of empty calories to the hunger that so many dieters are struggling with. In fact, these are some of the direct benefits of the keto diet.

What is the keto diet? Rather than counting calories, limiting portion sizes, exercising or being willing, this low-carb diet takes a totally different approach to weight loss and better nutrition. health. It works because it changes the "energy source" even used by the body to stay energized: switch from burning glucose (or sugar) to dietary fat, thanks to the recipes of the keto diet and the elements of the list of keto diet, including high-fat foods, low carb foods.

Making this change will put your body in a state of "  ketosis ," when your body becomes a fat burner rather than a sugar burner. Fortunately, if you are new to this type of diet, a keto diet for beginners or keto bases , is simple and surprising to follow. Here's how to do the keto diet:

1. Reduce your carbohydrate consumption.
2. Increase your intake of healthy fats, which help to create satiety.
3. Without glucose, your body is forced to burn fat and produce ketones.
4. Once blood levels of ketones increase to a certain point, you officially reach ketosis.
5. This condition leads to constant and fairly rapid weight loss until your body reaches a healthy and stable weight.

What is the Keto diet?

What is the ketogenic diet exactly? The classic ketogenic diet is a very low carb diet This was originally for epilepsy patients by researchers working at the Johns Hopkins Medical Center. The researchers found that fasting - by avoiding consuming all foods for a short time (as in the case of intermittent fasting), including those that provide carbohydrate - the amount of seizures that patients have suffered, in plus having other positive effects on body fat, blood sugar, cholesterol levels and hunger. ()

Unfortunately, long-term fasting is not an option for more than a few days. The keto diet has been developed to emulate the same.

The Keto Diet for Beginners is essentially about "prompting" the body to act as if it is fasting (while reaping the intermittent benefits of fasting), through strict elimination of glucose from carbohydrate foods. Today, the standard keto diet has several different names, such as "low carbohydrate ketogenic diet" or "very low carbohydrate diet" (LCKD or VLCKD for short).

At the heart of the classic keto diet, the consumption of all foods containing sugar and starch (carbohydrates) is severely restricted. Once we eat them, these foods are broken down into sugar (insulin and glucose) in the blood. If these levels become too high, the extra calories are much more easily stored as body fat and result in unwanted weight gain. However, when glucose levels are reduced because of low carbohydrate consumption, the body starts to burn fat and produces ketones that can be measured in the blood (using urine strips, for example).

Keto diets, like most others, consist of eliminating glucose. Because most people live on a high carbohydrate diet, our body normally works with glucose (or sugar) as a source of energy. We can not produce glucose and only have about 24 hours in our muscle tissue and liver. Once glucose is no longer available in food sources, we start burning stored fat, or the fats in our food.

Therefore, when you follow a ketogenic diet for beginners, your body burns fat to give you energy rather than carbohydrates. Thus, most people lose weight quickly and their excess body fat is fast, even when they consume a lot of fat and enough calories. daily food intake. Another major benefit of the keto diet is that it is not necessary to count calories, to be hungry or to try to burn a lot of calories after hours of intense physical activity.

In some respects, it is similar to, which in turn stimulates the body's fat-burning capabilities by consuming only low-carbohydrate foods, while eliminating foods rich in carbohydrates and sugar. The removal of glucose from carbohydrate foods will cause the body to burn fat for energy. The main difference between the classic keto diet and the Atkins diet is that the former focuses on healthier and less global proteins and the lack of processed meat (such as bacon), while having more research to strengthen its efficiency.

In fact, these differences with Atkins underline some of the most popular ideas, such as the fact that it is another high-protein plan recommending any type of fat and that virtually no scientific research save the benefits. These are nutritional lies, clear and simple.

Is the keto diet healthy? If it's done at the Atkins? But if you rely on healthy fats, green vegetables and organic meats? Absolutely.

What is ketosis?

What exactly does "keto" mean? Keto is the abbreviation of, which results from following the standard ketogenic diet. This is why it is also sometimes called the ketosis diet "or" ketosis diet plan.

Taking a ketogenic diet puts your body in a state of "ketosis", which is a metabolic state that occurs when most of the body's energy comes from ketone bodies in the blood, rather than glucose from food carbohydrates (such as grains, all sources of sugar or fruit, for example). This contrasts with a glycolytic state, where glucose (sugar) provides most of the fuel (or energy) of the body.

This state can also be reached by several days of total fasting, but this is not viable beyond a few days. (This is the reason why some keto diet plans for beginners combine to achieve better weight loss effects.)

Although dietary fats (especially saturated fats) often have a bad reputation, causing fear of weight gain and heart disease, they are also your body's second most preferred source of energy when carbohydrates are not readily available. accessible.

How do you contract ketosis?

So many people ask: is the keto diet effective? Yes, of course, but only if you can cause ketosis in your body. This is the way your body contracts ketosis and starts burning body fat as fuel in a keto diet for beginners:

• Glucose consumption from carbohydrate foods (cereals, starchy foods, fruits, etc.) is considerably reduced.
• This forces your body to find an alternative fuel source: fats (avocados, coconut oil, salmon).
• Meanwhile, in the absence of glucose, the body also begins to burn fat and produces ketones instead.
• Once ketone levels in the blood increase to a certain point, you enter a state of ketosis.
• This state of high ketone levels results in rapid and consistent weight loss until a healthy and stable body weight is achieved.

Wondering how many foods containing carbohydrates you can eat and stay "in ketosis"? The traditional ketogenic diet, created for people with epilepsy, consisted of absorbing about 75% of calories from fat sources (such as oils or fatter cuts of meat), 5% of carbohydrates and 20% of calories. proteins. For most people, a less strict version (what I call a "modified keto diet") can always help promote weight loss safely and often very quickly.

In order to make the transition and stay in this state, aiming for about 30 to 50 net grams is usually the recommended amount of total carbohydrates. This is considered a more moderate or flexible approach, but may be less restrictive to begin with. Once you are more accustomed to "eating keto", you can choose to further reduce carbohydrates if you wish (perhaps only occasionally), up to about 20 grams of net carbs per day. This is considered the standard, "strict" amount at which many people who follow a keto-economy diet want to join for better results, but remember that everyone is a little different.

Read more: 6 Main Advantages Of The Keto Regime