April 2018 - Wellness Katie

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Coffee not only peps you up, it also has other advantages.

Do you also belong to the last minute lie and do everything in the last second" or "I sit till 2 hours motionless with my coffee on my bed" kind? Then you probably will not have time in the early morning to conjure up an Instagram-ready Acai Bowl breakfast, understandably. That's why we have a better alternative for you:

3 Coffee Shakes Recipes for Weight Loss

Does that look familiar? Out of sheer desperation, we often tip over a coffee with (soy) milk in the early morning and sincerely hope that we don't feel hungry until lunch. In order to wake up faster and be fuller in the morning, however, you do not need long preparation time - and food cravings are also avoided :

For the absolute caffeine kick in the morning, we have created a win-win situation for you. All you need is a blender (we assume that everyone has one in their kitchen) and not more than 5 minutes. Doesn't that sound good?

The three best shakes and smoothies with a coffee kick:

1. Mocha Protein Shake

Mocha Protein Shake

The mocha protein shake tastes like a chocolate shake, but is more saturated with the protein content.


1. about 30 grams of chocolate protein powder and 60 grams of vanilla protein powder

2. 2 dates

3. 1 cup ice cube

4. 200 milliliters of milk

5. 150 milliliters of cold coffee
Simply put everything in the blender and blend for one minute until creamy - then pour into a to-go cup and decorate with granola or oat flakes. Done.

2. Banana Oat Flakes Coffee Shake

Banana Oat Flakes Coffee Shake

You need enough carbohydrates in the early morning for your brain to work properly and carry you through the stressful daily routine.


1. 1/2 frozen banana

2. 2 tbsp wholemeal oat flakes

3. 100 millilitres of cold coffee

4. 100 millilitres of milk

5. a pinch of cinnamon and vanilla

6. 1 tsp raw cocoa powder

Simply put everything in the blender and blend for one minute until creamy. Done.

3. Coconut Peanut Butter Coffee Shake

Coconut Peanut Butter Coffee Shake

Of course we like to spoon piles of peanut butter out of the jar, but there is also a healthier alternative, which saturates for a long time due to the fat content.


1. 1 cup of ice cubes

2. 1/4 cup coconut almond milk

3. 2 tsp peanut butter

4. 2 tsp coconut flakes

5. 1 tsp raw cocoa powder

6. 1 banana

7. 1/4 cup vanilla yogurt

Just put everything in the blender and blend for one minute until creamy. Done.

Caffeine shakes are not only delicious, they also give you a good start to the day - there are no limits to your imagination and you can vary the ingredients at any time. Enjoy.

Here are best coffee shakes recipes for weight loss

RELATED: 10 Nutrition Rich Juice Recipes For Weight Loss and Detox

3 Coffee Shakes Recipes for Weight Loss

Whether it's the lips, the nails or the hair: we women always strive to look perfect down to the smallest detail! But this goal is not always so easy to achieve. Often we lack the time, the budget is too small or we simply have no desire! All this looks very familiar to us! But there are tricks that do not require this effort!

We'll give you 8 simple beauty tricks you've certainly never seen before!

8 Secret Beauty Tricks

The easiest trick for perfect eyebrows

A young woman has become an internet hit with only one product and one brush! She's not a professional at all - she just taught herself a trick that makes her eyebrows look perfect!

For her eyebrows she uses an eyebrow angel and a pointed eyebrow brush. First, a blob of eyebrow gel is applied to a flat surface. From there she takes up some paint with the brush. Then she draws her eyebrows with fine strokes. This makes the look look super natural and the eyebrows do not stick, as the product is not applied directly to the eyebrows, but first to a flat surface!

How to blow-dry your hair properly

Do you hold the hair dryer and brush in one hand and blow-dry your hair down? You should not get used to that in the future, because the hair is flattened and there is no trace of the volume.

In the future, you should blow-dry the hairline from above. If you work your way down further, you should blow dry the hair strands horizontally with a brush or upwards away from your head! With this trick your hair gets voluminous and gets movement in the lengths.

Mascara in travel size

Mascara belongs to the basic equipment of every woman and is the simplest way to a charming look. But unfortunately, our mascara quickly loses quality. Most of the vials have a size of 6 to 10 ml. But every time we open the bottle, air enters, which dries out the mascara.

In the future, just check if your favourite mascara is also available in smaller travel sizes! The price difference won't be much, but you will have used up the mascara before it dries up and becomes unusable!

You can do this if your product is not in the travel size:

So your mascara lasts longer

Unfortunately, not all varieties are available in the smaller travel size. In this case it is important that as little air as possible enters the vial. Be careful not to move the brush up and down in the cover. As a result, the air is virtually pumped in and the product dries out particularly quickly.

Instead, slowly insert the brush and turn it in one direction. This way you can take in enough product without reducing the quality!

Pimple alarm

It is always a mystery to us: Pimples always appear exactly when we least need them. But under no circumstances should you try to express it in such a situation!

Instead, dip a cotton pad in eye drops for dry eyes and put it in the freezer for a few minutes. Then press the cotton pad against the pimple. After about 20 minutes the blood vessels contract and there is no trace of redness!

Be careful with the powder

Many women swear by a light powder to create a flawless yet natural look. However, this can quickly take effect! Rather rely on liquid textures. These bond better with the skin. A real miracle cure is a cream rouge! You can wear them not only on your cheeks but also on your lips!

Ice cold eyeliner

As a rule, we attach great importance to eye make-up. But when it comes to the subject of "eyeliners", there is a divide. Although we all agree that our eyes stand out particularly after application, the application itself is a real pain for most of us.

However, this could change in the future. Put your eyeliner in the freezer for 15 minutes before use. It does not crumble and it is much easier to apply.

Correct care for the legs

Our legs carry us through life. For this reason, we should not neglect them in our care!

You can get beautiful, shiny legs by adding a few drops of baby oil to your usual body lotion. The mixture gives a perfect shine! However, you should mix the two products very well so that they do not become oily when applied.

8 Secret Beauty Tricks -We'll give you 8 simple beauty tricks you've certainly never seen before

RELATED: Food for the Skin: Recipes for Face Masks

8 Secret Beauty Tricks

Low Carb Coconut Chia Pudding with Goji Berries

Delicious low carb coconut chia pudding with goji berries. Perfect as a low carb breakfast. Just prepare it in the evening and enjoy it the next morning...

Low Carb Desserts - Low Carb Coconut Chia Seed Pudding with Goji Berries


  1. We used coconut milk without emulsifiers (only coconut and water). Therefore, the coconut and the coconut water must first be mixed together and briefly heated to form a uniform liquid.
  2. If you want to sweeten the mixture extra, it would be good to heat the birch sugar as well (this is how the birch sugar dissolves).
  3. Mix the coconut milk, chia seeds, bourbon vanilla and cinnamon and leave to soak for 20 minutes at room temperature.
  4. Stir once after 20 minutes. Fill the mixture into four small bowls or glasses and place in the fridge for about 1 hour so that the pudding can stick.
  5. Then spread goji berries as desired on each bowl/glass.
  6. Preparation time: about 10 minutes plus 1 1/2 hours swelling and cooling time


  • 400 ml coconut milk
  • 4 tbsp chia seeds
  • Goji berries at will
  • Birch sugar (xylitol) as desired
  • 1 tsp bourbon vanilla (ground)
  • 1 tsp cinnamon
Low Carb Desserts - Low Carb Coconut Chia Seed Pudding with Goji Berries - Delicious low carb coconut chia pudding with goji berries. Perfect as a low carb breakfast

RELATED: Red Pepper and Spring Onion Hummus Recipe

Low Carb Desserts - Low Carb Coconut Chia Pudding with Goji Berries

Leptin was once considered a real weapon in the fight against obesity. Until researchers discovered that some are resistant to this hormone!

So, is a leptin diet worth it? And what else do you need to know about it? In this article, we'll tell you!

Leptin Diet - Everything You Need to Know About

What is the Leptin diet?

The hormone leptin is mainly produced in the fat cells of our body. It is responsible for curbing the feeling of hunger - and thus plays an important role in regulating fat metabolism.

It thus functions as a natural appetite suppressant to lose weight. With the help of leptin, the fat cells send the following message to the brain: "We have enough!" The result: The feeling of hunger decreases - and the metabolism is accelerated.

But beware: this does not work if someone eats too much fat all the time.
With a constant high fat intake, the body gradually gets used to it.
And so the appetite remains - although the fat cells are inflating more and more.
But don't worry: this effect can be reversed.

How does the Leptin diet work?

As already mentioned: The hormone leptin transmits the chemical message to the body that the food should be stopped. To gain energy from the fat deposits with immediate effect. For slim people this usually works very well - for overweight people it is a slightly different matter. This is where the familiarisation effect has long since begun - see above. And you need enough exercise and exercise to reactivate the hormone leptin.

This was the conclusion reached by US researchers who carried out investigations on rats. One half of the animals had normal weight, the other half was too fat. Both groups were again divided into three groups: The first completed a fitness program, the second received leptin and the last group underwent training and received the hormone. In addition there was the same high-calorie food.

  • Despite the calorie bombs, the slim rodents kept their figure - regardless of which group they now belonged to.
  • But she also generally moved more than her chubby contemporaries.
  • The more athletically they moved, the less they started.
Things were different with the overweight group: Their movement workload is six to eight times below the average of the slender conspecifics. They increased significantly - regardless of whether they got leptin or underwent wheel training. The Leptin Group in particular gained several kilos - an astonishing result.

This suggests that leptin increases - not reduces - body weight. If no sport is done AND overweight is present. Only through movement does the hormone seem to resume its work, "wake up". It therefore needs an incentive to reverse the resistance to leptin.

  • Leptin resistance can be overcome by moderate movement.
  • This activates metabolic changes that can clear the way for leptin signals.
Researchers also assume that the overweight can be traced back to an overproduction of this substance. This in turn results in resistance to the hormone. Nevertheless, there is no denying that leptin can certainly be used in the fight against the unloved kilos. If you do it right!

What does Leptin do?

In this section we want to go back to the mode of action of this hormone. It was discovered in 1994 and in a study in 2013 - with far-reaching consequences for the findings on weight loss. With good reason: It informs the brain and body about the current nutritional status.

  • Leptin levels are regulated by two factors.
  • One of them is body fat.
  • This means in plain language: If you have a higher percentage of body fat, your leptin level is also higher.
Leptin is secreted by fat cells. Therefore, a direct correlation between leptin levels and body fat can be established. But what does this mean for losing weight? If you try to take fewer calories, your body will lower the level of leptin. That is the second factor.

So what happens when the leptin level falls?

Leptin levels are normal for slender people. And whoever has eaten enough, his brain receives the signal: enough is enough! The metabolism works, the body burns fat - everything in its purest form.

However, if you start a diet now, the leptin level will be drastically reduced. Up to 50% or more - in just one week! Because the hormone tells your body Not enough calories are consumed.

The consequence:

  • Metabolism is slowing down.
  • This in turn leads to a hormonal reaction in which fat is stored.
  • The thyroid hormones also react: they fall.
  • And the stress hormone cortisol is rising.
  • This is responsible for the storage of abdominal fat.
The hormone leptin is therefore known to have some influence on food intake and energy consumption. At the same time, other factors such as adrenaline, insulin, genetics, lean body mass, body fat and calorie intake can influence how much leptin is now produced and how much of it is used.

By the way:

  • The amount and size of the fat cells is directly proportional to the level of leptin.
  • So anyone who lowers his calories by training or dieting causes a reduction in leptin levels.
  • In concrete terms, this means that if you eat a meal with a lot of carbohydrates, your leptin level will drop.
  • So it depends directly on your diet.

And what does that mean now?

Early studies have shown that injections with leptin can accelerate fat loss. So an injection - and you can look forward to a slim and firm body? Unfortunately, it's not that simple...

  • Because one already has an increased leptin level.
  • Therefore, any type of injection would be quite ineffective.
  • Especially since this is very expensive.
The good news, however, is that the hormone can be controlled! And in the end fat can be lost in this way.

How can leptin be controlled?

Every diet begins mostly motivated and with great commitment. You lose kilos - even if it's usually water. You feel better, finally things seem to be improving. Until the cravings for certain foods come - which are now unfortunately taboo.

  • Therefore, it can make sense to "cheat" once a week.
  • This is because there is a direct relationship between reduced leptin levels and reduced food intake.
The level of leptin decreases when we follow a diet - as a physical reaction to the current "famine". Those who follow the diet ironically cause the level of leptin to decrease further and further. But this is a great danger...

Because there is a high probability that the first feelings of ravenous appetite will soon appear. And then we grab everything we can find in the house. The scale will show the receipt the next day. And all the effort seems to have been in vain...

  • So don't be too hard on yourself!
  • And have a cheating day every now and then.
This will cause your leptin level to fluctuate. This prevents less energy being consumed - and you lose less weight. And also the danger of too much pizza, pasta, sweets,... all at once becomes smaller!

There are some warnings, by the way, that you should be careful! The following factors indicate that it could become dangerous - and a ravenous hunger attack is not far away:

  • You're cranky more often.
  • You don't need to go to the gym anymore.
  • You can't fall asleep.
  • Strength performance decreases during training.
  • You're losing little or no weight.
All this suggests that resistance to leptin has started! With a very low level of leptin, hunger increases. And that is also one reason why mono diets with the lowest calorie consumption do not really make sense...

Is leptin suitable for a diet?

The fact is: Leptin suppresses the feeling of hunger. It is also responsible for regulating the fat metabolism. Who decreases now like with a Dit, that causes that the Leptin mirror sinks. And a feeling of hunger arises! At the same time, energy consumption is reduced. So you burn less...

  • And you'll eat even more after a diet.
  • Unfortunately, this goes straight to the hips.
So the infamous yoyo effect. Studies from the USA have also shown this. The brain activity of participants was compared both before and after the diet. As soon as the subjects saw images of food before starting the diet, certain areas of the brain became colored. After the diet this pattern looked very different - much more drastic.

However, those who were regularly injected with leptin had the same brain activity as before the diet. If the leptin level is kept artificially at a high level, it is easier to maintain the reduced weight and not feel hungry. Therefore, leptin can certainly be used as a remedy against obesity.

Does leptin make sense as a food supplement?

There is now a whole range of dietary supplements containing leptin. However, there is one problem: This hormone is based on protein. Therefore, it cannot simply be taken - it is simply digested! A pill containing leptin therefore makes less sense.

  • That leaves only the syringes with leptin.
  • According to experience, these work.
  • Because the metabolism remains at a high level.
  • And the body doesn't always ask for more to eat.
But: Daily injections with leptin are very, very expensive - they cost thousands of euros - per week! Few people can afford it. Especially since it is of course not very pleasant to stick a needle into your skin day after day.

Is there another way to increase leptin levels?

Of course, other, supposed miracle cures are also being promoted on the market that are supposed to increase the level of leptin. For example, tablets or dietary supplements. The Internet in particular is a real treasure trove in this respect. But be careful: As a rule, these are useless preparations that promise the customer the blue of the sky. And on top of that, they're quite expensive.

Not to mention that they have been scientifically recognized. Therefore, we advise you to keep your hands off it! There are other ways to increase leptin levels. And this in a natural way...

Which leptin foods are worthwhile?

When we talk about fat burning, it usually doesn't take long before terms such as "fat burner", "low carb" or "endurance training" are used. But we have already pointed out above how dangerous a diet/nutrition without carbohydrates can be! This is why extreme diets are not suitable for losing weight in the long term.

Because there are foods that can be used specifically to boost fat metabolism. The effect is as follows.

The following foods have different effects:

  • The body uses more fat as an energy carrier than carbohydrates.
  • The toxins stored in fat dissolve.
  • This effectively stimulates the metabolism.
  • The level of fat-burning hormones in the blood, such as leptin, is significantly increased.
  • The inflammation level of the body also decreases.
  • In addition, glucose is converted to a lesser extent to fat.
  • Instead, it goes into the muscle cells to be stored there as an energy carrier.

What does leptin contain?

There are numerous foods containing leptin. Here we would like to introduce you to the most important ones:

Fish: salmon, sardine, mackerel and anchovies

Fish and seafood are known to be very healthy - especially due to the high content of omega-3 fatty acids. These have anti-inflammatory effects. At the same time, they ensure that fat burning is stimulated, so less fat is stored. By the way, you can also use salmon oil capsules to additionally absorb these valuable fatty acids. (You see: not all fats are the same...)

Nuts: Cashews, almonds, Brazil nuts and walnuts

Nuts are also very healthy - and help to counter stress and dangerous free radicals. This is due to the high proportion of anti-oxidants contained in the nuts. If you eat a small portion of nuts every day, you can effectively increase the leptin content in your blood. And has the effect that the burning of fat really gets going again! In addition, nuts also contain a lot of healthy vegetable protein. And this serves as a good additional source to prevent possible deficiency symptoms.

coconut milk

Coconut milk, this delicacy from the Far East, also has a lot to offer! It contains plenty of medium-chain triglycerides (so-called MCT fats). These have the effect that the body clearly prefers fats in its energy production. At the same time, carbohydrates reach the intestinal tract more quickly from the stomach when combined with these fats. These can be recorded more quickly. Last but not least, coconut milk is an ideal variant for vegans...

Coffee and green tea

With the right drinks you can also stimulate your metabolism and increase your energy level. Why is that? Because caffeine and teaine make a valuable contribution to this! The pulse is significantly increased, more power can also be called up. This means more work - and even more energy is consumed.

But beware: in the course of time, a certain accustoming effect occurs. Everyone knows this from personal experience: If you felt wonderfully awake and fit after just one cup of coffee at first, you will need more and more...

This also has consequences for the metabolism, which gradually weakens. But there is no denying that caffeine effectively supports fat burning and also makes a valuable contribution to the regulation of blood sugar. It is also effective against Alzheimer's disease.

Tea in turn, which is contained in green tea, activates the metabolism. It also reduces fat absorption in the stomach and intestines. (If you do not like these drinks, you can also take capsules or special preparations/food.


Avocado is not only tasty. It is also very antioxidant! And makes a valuable contribution to the prevention of diabetes. The fats contained in this fruit increase fat burning. At the same time, inflammation values can be reduced!

Cauliflower, broccoli and Brussels sprouts

Admittedly, quite a few of these vegetables make a bit of a wince when they are mentioned. They can taste very good - and they're healthy too! All these species contain ingredients that promote the degradation of oestrogen. At the same time, they contain a high proportion of ballast and vital substances. And this in turn is a wonderful support for an energy-deficient diet.


This food is a great animal source of protein. At the same time, they contain choline, which reduces the accumulation of fat in our liver. At the same time, it is the basis for the production of the neurotransmitter acetylcholine. And this increases the production of various growth hormones, which greatly promote fat burning.

Kimchi and sauerkraut

What do both foods have in common? The lactic acid bacteria, B12 and vitamin C contained in them! And these ingredients are a very good alternative to fat burners. At the same time, they improve the intestinal flora and fat burning also benefits greatly. The same applies to insulin sensitivity in the cells.

Berries: Strawberries, raspberries and blueberries

A summer without berries? Almost unthinkable! But these fruits are not only tasty. They also increase leptin sensitivity in our brain! And that in turn causes less feelings of hunger to arise. This is due to the ellagic acid contained in the berries.


Attention, it becomes acidic: Vinegar stimulates the organism to store the supplied carbohydrates not as fat, but as muscle glycogen. The result: the function of the pancreas improves. And in this way, significantly more fat-burning hormones can be produced! At the same time, this product reduces the insulin reaction during a meal.

You see: Already with the daily food intake you can effectively stimulate the fat burning. And this on a healthy way! So it is worthwhile to find some recipes that contain the above mentioned foods. We wish you a lot of fun already!

What does the Leptin diet plan look like?

As we have already found out, it is not good to do without carbohydrates in a diet and to carry out a strict fasting cure with only a few calories. In this way, the level of leptin is lowered significantly and the body demands more and more. So what is there to consider when putting together a leptin diet plan?
It should contain carbohydrates! And that, of course, is a solution that we can all live with very well, isn't it?!?

A strategic food party with foods rich in carbohydrates can therefore be a good solution. Of course, ingredients such as fresh bread, cake, hamburgers, pizza, French fries,.....

But stop: Before you start shopping full of anticipation, we want to slow down your enthusiasm a bit. Because of course it does NOT mean that you can now feast on your diet. Especially as many of the above mentioned products contain a lot of sugar - and that is anything but healthy.

  • Nevertheless, it can be worthwhile to have a gourmet meal from time to time.
  • Why is it so? This we want to show you in the following...
The two hormones insulin and leptin are very strongly linked to carbohydrates. So it's not really a good idea to eat only foods that contain proteins and fats when you're on a diet. These have no effect on the level of leptin.

Therefore, products containing carbohydrates should be included in your diet plan! In this respect, there are now two variants. The one that is far healthier brings food with complex carbohydrates to the table. These are mainly contained in wholemeal products.

The second variant is a little more daring, as it carries a certain risk: on most days you can eat a low-carbohydrate diet and throw the said "food party" once a week in order to achieve a strong leptin reaction. But beware: this shot can also backfire. Because the body literally craves carbohydrates. And who's gonna tell him when too much is too much? Usually this does not happen! And the balance shows the clear receipt the next morning...

RELATED: 5 Important Changes You Should Make To Your Diet When You Reach 40

What is our Leptin diet conclusion?

Leptin plays an essential role in fat burning. Only when the hormone is at a high level, i.e. the leptin level is higher, is appetite curbed and fat burning stimulated. However, the problem with a diet is that the level of leptin decreases. The result: feelings of hunger are getting stronger and stronger!

Therefore, it can be a good solution to include leptin food directly in the diet. However, it is better not to use syringes and the like. At the same time, we advise you not to do without carbohydrates completely during the diet, as this also results in a decrease in leptin levels.

Everything You Need to Know About Leptin Diet

Leptin Diet - Everything You Need to Know About

Who invented it?

Perhaps the Swiss, who call it "Fotzelschnitte"?
Or the Americans, for whom a brunch without "French toast" would be inconceivable?
It could have been the Germans. "Poor knights," they say.
Corn not, the French will object, le "Pain Perdu" we have invented!
The Brazilians were probably not, although the name "Rabanada" promises delicious.
Or was it the Laotians with their "Bombay Toast"?

It is first mentioned in texts from the Middle Ages. Formerly a popular fasting dish, later cried out as poor people's food. Today French toast is usually served for breakfast or as a sweet z'night. What has never changed, however, are the basic ingredients. Eggs, milk and stale bread. For vegan varieties, vegetable milk is often mixed with flour, starch or tofu as an egg substitute. Not bad, but this version with banana and coconut flakes beats everything.

How to Make French Toast Without Eggs But With Banana and Coconut

For 2 persons:

  • 1/2 baguette from the day before
  • 1 large banana, almost overripe
  • 200 ml milk or coconut milk
  • 2 pinches of salt
  • 1 tbsp cornflour
  • about 4 tbsp coconut flakes
  • Alsan and rapeseed oil for frying

Cut the baguette into thumb-thick slices. Peel the banana, cut into small pieces and puree together with milk and salt. Whisk the starch with part of the banana milk without lumps, then mix everything together. Place baguette slices side by side in a casserole dish and pour the banana milk over them.

Soak for ten minutes, then turn the slices and let them steep for another 5-10 minutes. Heat Alsan and rapeseed oil in equal parts in a large pan. Sprinkle the coconut flakes on both sides of the baguette slices. Fry on each side over medium heat until golden brown. Serve with speculoosugar, cinnamon-sugar, maple syrup or muscat syrup. Source: Vegan Brunch.

Caramel version: If the slices are still light golden, sprinkle with sugar in the pan. Turn around and fry briefly until it smells wonderful. Sprinkle the second side with sugar and caramelize as well.

Here is how to make french toast without eggs with banana and coconut

RELATED: Red Pepper and Spring Onion Hummus Recipe

How to Make French Toast Without Eggs But With Banana and Coconut

Today I have some delicious chicken avocado burritos filled with juicy chicken, creamy avocado, melted cheese and a spicy salsa verde and sour cream! They are so easy to make, wrap everything up, grill and enjoy! Take care to cover the cheese on the top and bottom of the burrito so that it can melt sticky when grilling.

Chicken Avocado Burritos

Chicken avocado burritos

Preparation time: 15 minutes
Cooking time: 5 minutes
Total playing time: 20 minutes
Servings: 4

Chicken, Avocado Warps

  • 4 burrito wraps (cornflakes for gluten-free), heated
  • 500 g cooked chicken, sliced or shredded
  • 1 large ripe avocado, diced
  • 200 g shredded cheese
  • 100 g cup Salsa Verde
  • 150 g sour cream or Greek yogurt
  • 100 g rocket

Chicken, Avocado Warps

The wraps must be briefly heated in the microwave or oven and can then be filled immediately.

Put all ingredients in the middle of the burrito wraps. Fold in two opposite sides of the wraps, then roll up from another side so that the wraps are closed from all sides.

Grill the burritos on the grill or in the grill pan for 5 minutes. Enjoy!

Chicken Avocado Burritos - They are so easy to make, wrap everything up, grill and enjoy!

RELATED: Red Pepper and Spring Onion Hummus Recipe

Chicken Avocado Burritos

What you eat can drastically affect many aspects of your health, including the risk of developing chronic diseases, such as heart disease, diabetes and cancer.

13 Foods That Can Prevent Cancer - Based on Studies

Many studies have shown that the development of cancer, in particular, is closely related to the foods you eat.

It is no secret to anyone that many foods contain beneficial compounds that may help slow the development of cancer.

There are also several studies that show that a higher intake of certain foods may be associated with a lower risk of the condition.

This article will explore and analyze 13 foods that may reduce the development of cancer based on studies.

1. Carrots


Can the carrot prevent the development of cancer?

Several studies have found that including carrots in the daily diet is associated with a lower risk of certain cancers.

For example, research analyzed the results of five studies and concluded that eating carrots can reduce the risk of stomach cancer by up to 26%.

Another study found that a higher intake of carrots was associated with an 18% lower chance of developing prostate cancer.

One study looked at the diets of 1,266 participants with and without lung cancer. It found that current smokers who didn't eat carrots today were three times more likely to develop lung cancer, compared to participants who ate carrots more than once a week.

Try adding carrots to your diet as a healthy snack or a delicious side dish a few times a week to potentially reduce your risk of cancer.

Still, remember that these studies show a link between carrot consumption and cancer, but do not take into account other factors that may play a role.

2. Broccoli


Can broccoli prevent the development of cancer?

Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that can have potent anti-cancer properties.

Including broccoli as an accompaniment in some meals on a weekly basis can give you some cancer-fighting benefits.

A study of test tubes showed that sulforaphane reduced the size and number of breast cancer cells by up to 75%.

Similarly, an animal study found that treating mice with sulforaphane helped eliminate prostate cancer cells and reduced tumor volume by more than 50%.

Some studies have also found that increased consumption of cruciferous vegetables, such as broccoli, may be associated with a lower risk of colorectal cancer.

However, it should be noted that available research has not directly analyzed the effects of broccoli on the development of cancer in humans.

Rather, it has been limited to laboratory, animal, and observational studies, which investigated the effects of cruciferous vegetables or the effects of a specific compound on broccoli, so more studies are needed.

3. Beans

Can beans prevent the development of cancer?

Beans are rich in fiber, which, according to some studies, can help protect against colorectal cancer.

In fact, several studies have found that higher bean intake may reduce the risk of the condition.

One study followed 1,905 people with a history of colorectal tumors and found that those who consumed more cooked dry beans tended to have a lower risk of tumor recurrence.

An animal study also found that feeding mice black beans or white beans, after inducing colon cancer, blocked the development of cancer cells by up to 75%.

According to these results, eating a few servings of beans each week can increase your fiber intake, and in turn help reduce your risk of developing cancer.

However, current research is limited to animal studies and studies that show association, but not causation. More studies are needed to examine this in humans specifically.

4. Berries


Do berries help prevent the development of cancer?

The berries have a high anthocyanin content, are plant pigments that have antioxidant properties and may be associated with a lower risk of developing cancer.

In one study, 25 people with colorectal cancer were treated with cranberry extract for seven days, this reduced the growth of cancer cells by 7%.

Another small study administered freeze-dried black raspberries (a process in which they are frozen and thawed, kept under vacuum and at low atmospheric pressure) to patients with oral cancer, and showed that it reduced the levels of certain markers associated with the development of cancer.

An animal study found that feeding freeze-dried black raspberries to mice reduced the formation of esophageal tumors by up to 54% and decreased the number of tumors overall by up to 62%.

Similarly, another animal study showed that by giving mice a berry extract, they were found to prevent the formation of several cancer biomarkers.

Based on these findings, including a portion or two of berries in your diet every day can help inhibit the development of cancer.

It is important to note that these studies have been conducted in animals, and are observational, which only analyze the effects of a concentrated dose of berry extract. More research is needed on people.

5. Cinnamon

Can cinnamon prevent the development of cancer?

Cinnamon is very popular for its health benefits, it can lower blood sugar and relieve inflammation, and has been shown in studies to prevent the development of cancer by mitigating cancer cells.

Studies in test tubes and animals have found that cinnamon can help block the spread of cancer cells.

A test tube study found that cinnamon extract could decrease the spread of cancer cells by causing their mitigation.

Another test tube study showed that cinnamon essential oil suppressed the growth of cancer cells in the head and neck, and also significantly reduced tumor size.

An animal study also showed that cinnamon extract promotes the elimination of tumor cells, and also reduces the number of tumors that grow and spread.

Including half a teaspoon or a teaspoon (2-4 grams) of cinnamon in your diet per day may be beneficial in preventing cancer, and may also provide other benefits.

It is important to note that you should keep the amount of cinnamon you consume under control, as too much cinnamon can cause certain side effects.

However, more studies are needed to understand how cinnamon can affect the development of cancer in humans.

6. Nuts and dried fruit


Can nuts prevent the development of cancer?

Several studies have found that eating nuts and dried fruit may be related to a lower risk of certain types of cancer.

For example, one study analyzed the diets of 19,386 people, finding that eating more nuts and dried fruit was associated with a lower risk of cancer death.

Another study followed 30,708 participants for up to 30 years, finding that eating nuts regularly was associated with minimal risk of colorectal, pancreatic and endometrial cancer.

Other studies have found that certain nuts are probably even more efficient at preventing the development of cancer.

For example, Brazil nuts are high in selenium, which can help protect against lung cancer in people with low selenium.

Similarly, an animal study showed that feeding mice nuts, decreased the rate of spread of breast cancer cells by 80% and reduced the number of tumors by 60%.

These results suggest that adding a serving of nuts and dried fruit to your diet every day may reduce your risk of developing cancer in the future.

However, more human studies are needed to conclude whether nuts themselves are responsible for this association, or whether other factors are involved.

7. Olive oil

Does olive oil help to prevent the development of cancer?

Olive oil is loaded with health benefits, so it is not surprising that it is one of the staple foods of the Mediterranean diet; several studies have found that higher olive oil intake can help protect against various types of cancer, although more research is needed.

A massive review of 19 studies showed that people who consumed a higher amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system compared to people who had a lower intake.

Another study that analyzed cancer rates in 28 countries worldwide found that areas with a higher intake of olive oil had lower rates of colorectal cancer.

Exchanging other oils for olive oil in your diet is a simple way to take advantage of its health benefits. You can sprinkle it on salads and cooked vegetables, or try using it on marinades of meat, fish or chicken.

Although these studies show that there may be an association between olive oil intake and cancer, other factors may also be involved. More studies are needed to examine the direct effects of olive oil on cancer in people.

RELATED: How Olive Oil Should Be an Essential Part of Your Diet

8. Turmeric


Does turmeric prevent the development of cancer?

Turmeric is a spice known for its health-enhancing properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anti-cancer effects.

One study looked at the effects of curcumin in 44 patients with lesions in the colon that might have become cancerous. After 30 days, 4 grams of curcumin per day reduced the number of lesions present by 40%.

In a test tube study, it was found that curcumin also decreases the spread of colon cancer cells by targeting a specific enzyme related to the development of cancer.

Another test tube study showed that curcumin helped kill cancer cells in the head and neck.

Curcumin has also been shown in other test tube studies to be effective in slowing the growth of lung, breast and prostate cancer cells.

For best results, you can include at least three teaspoons (1-3 grams) of ground turmeric per day. It is recommended to use it as a spice to add flavor to food, combining it with black pepper can help to increase its flavor.

RELATED: Turmeric Curcumin - One Of The Healthiest Foods

9. Citrus fruits

Citrus fruits

Can citrus fruits prevent the development of cancer?

Several studies suggest that eating citrus fruits such as lemons, limes, grapefruits, and oranges has been associated with a lower risk of cancer.

One large study found that participants who ate more citrus fruits had a lower risk of developing cancers of the digestive tract and upper respiratory tract.

On the other hand, a review of nine studies found that higher citrus intake was associated with a lower risk of pancreatic cancer.

Finally, a review of 14 studies showed that high intake (or at least three servings per week) of citrus fruits reduced the risk of stomach cancer by 28%.

These studies suggest that including a few servings of citrus fruits in your diet each week may reduce your risk of developing certain types of cancer.

It should be noted that these studies do not take into account other factors that may be involved. More studies are needed to know specifically how citrus fruits affect the development of cancer.

10. Flaxseed


Can flaxseed prevent the development of cancer?

Flaxseed is high in fiber and heart-healthy fats, according to studies, flaxseed helps prevent the development of colorectal cancer and mitigate cancer cells; including flaxseed in your diet can have healthy results.

In one study, 32 women with breast cancer received a flaxseed roll per day or placebo for more than a month.

At the end of the study, the flaxseed group showed a decrease in levels of specific markers linked to tumor growth, as well as a reduction in the number of cancer cells.

In another study, 161 men with prostate cancer were treated with flaxseed, which reduced both the growth of the cancer and the number of cancer cells.

Flaxseed is rich in fiber, and other studies have shown it helps protect against colorectal cancer.

You can try adding a tablespoon (10 grams) of ground flaxseed to your diet each day, mixing it in shakes, sprinkling it over cereal and yogurt, or adding it to your favorite baked desserts.

RELATED: Amazing Healing Properties of Chia Seeds

11. Tomatoes


Do tomatoes prevent the development of cancer?

The tomatoes are full of many nutrients, they also have lycopene, a compound that attributes the vibrant red color to tomatoes, its greatest benefit is that it has anti-cancer properties.

Several studies have found that higher intake of tomatoes, regardless of their presentation, whether raw, in sauce, or as you wish, may reduce the risk of prostate cancer.

To increase your intake of tomatoes in your diet, you can add them to sandwiches, salads, sauces or pasta dishes.

Still, remember that these studies show that there may be an association between eating tomatoes and reducing your risk of prostate cancer, but they do not take into account other factors that may be involved.

12. Oily fish


Does oily fish prevent the development of cancer?

Oily fish, unlike other types of meat, gives you large amounts of Vitamin D and Omega-3 fatty acids, nutrients that are believed to be responsible for the properties of fatty fish to prevent the development of cancer.

A large study showed that higher fish intake was associated with a lower risk of digestive tract cancer.

Another study, which followed 478,040 adults, found that eating more fish reduced the risk of developing colorectal cancer, while red and processed meats increased the risk of developing colorectal cancer.

In particular, fatty fish such as salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer.

Similarly, omega-3 fatty acids are thought to block the development of the disease.

You can take two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how consumption of fatty fish can directly influence cancer risk in humans.

12. Garlic


Can garlic prevent the development of cancer?

Garlic has many health benefits for you. The active component in garlic is allicin, which has been shown in multiple test tube studies to kill cancer cells.

Several studies have found an association between garlic consumption and a lower risk of certain types of cancer.

A study of 543,220 participants found that those who ate many Allium vegetables, such as garlic, onions and others, had a lower risk of stomach cancer than those who rarely ate them.

A study of 471 men showed that a higher intake of garlic was associated with a lower risk of prostate cancer.

Another study found that participants who ate a lot of garlic, as well as fruits and vegetables, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic.

Based on these findings, including 2 to 5 grams (approximately one clove) of fresh garlic in your daily diet can help you take advantage of its health-promoting properties.

However, despite promising results showing an association between garlic and a lower risk of cancer, more studies are needed to examine whether other factors play a role.

In conclusion

As new research emerges, it becomes increasingly clear that your health depends primarily on what you eat, including the risks of cancer.

Although there are many foods that have the potential to reduce the spread and development of cancer cells, current research is limited to laboratory, observational, and test tube studies.

More studies are needed to understand how these foods can directly affect the development of cancer in humans.

In the meantime, it is a sure thing that a diet rich in whole foods, along with a healthy lifestyle, will improve many aspects of your overall health.

RELATED: Okinawa Diet - Okinawa Longevity Secret

13 Foods That Can Prevent Cancer - Based on Studies

Muscle aches, also called myalgia, sounds pretty familiar to many people. Muscle pain is usually associated with stress, muscle tension, muscle overuse during physical activities. If you have myalgia, it can be hard for you to perform routine activities. However, there are many natural remedies you can try at home to relieve muscle aches easily.

Natural Home Remedies For Muscle Pain (Myalgia)

1. Fresh Ginger Root

Ginger is one of the most powerful anti-inflammatory drugs that nature presents to us. You can add ginger to your diet to beat muscle ache. To use ginger for muscle aches, grate some fresh ginger root and cook it. Add some honey and lemon juice in mixture.

This mixture will help to reduce their pain.

2. Coconut Oil

Coconut oil can help to reduce inflammation of the muscles. If you have some Virgin Coconut Oil, all you need to do is enter the painful area of massage. You can add some other oils like lavender essential oil.

3. Arnica oil

Arnica oil is perfect remedy for many common muscle ailments. Use some arnica flowers and mix with olive oil. Olive oil must cover the flowers. bottle the mixture. Put it in a place with sunlight. After one week you can open the bottle and use the mixture as massage oil for relief.

4. Cayenne

With Cayenne is also helpful for muscle aches. You can make your own cream at home. Mix half a teaspoon of Cayenne paper and a cup of olive oil. You can mix Aloe Vera Gel instead of olive oil. Apply the mixture to the affected area. Keep it away from your eyes, nose and mouth.

5. Tart Cherry

Tart Cherry has rich anti-oxidants and anti-inflammatory contents. Consuming tart cherries also help maintain melatonin levels in your body. Therefore, it helps you to sleep well, recover faster and reduce sore muscles.

You can consume cherries as fruit or you can drink cherry juice cake. Remember, Tart Cherry Juice is high in sugar.

RELATED: The 6 Health Benefits To Your Body After Eating Ginger Everyday For a Month

Natural Home Remedies For Muscle Pain (Myalgia)

Hummus is one of the foods I love to eat when “being good” and I find that when you make your own you get more out of it and can mess about with the flavors to have whatever you like or fancy.

This particular recipe is one of my favorites because I love peppers and spring onions on their own, so to be able to incorporate it into hummus and it taste good was ideal. It is so quick to whiz up and is a great base for a main dish or even just as a side as a dip, hummus is so versatile and I love making my own.

Red Pepper and Spring Onion Hummus Recipe

Hope you enjoy as much as I do!


  • 1x can of chickpeas
  • 1x red pepper
  • 4 x spring onions
  • 1tbsp Tahini
  • 2tbsps olive oil
  • 4tbsps water
  • Salt
  • Pepper
  • Garlic salt


Preheat a fan oven to 180 degrees Celsius.

  1. Finely chop the red pepper and spring onion. Put on a baking tray and lightly coat with oil. Season with salt, pepper and garlic salt. Roast in the oven for around 10 minutes.
  2. Add chickpeas, tahini, olive oil, water, salt and pepper to a food processor and blitz until smooth.
  3. Add the roasted pepper and spring onion to the mixture and continue to blitz until smooth.

Serving Suggestions

This is a great snack on its own; full of flavor from the roasted vegetables and seasoned just how you like it. This could be used to dip some vegetable sticks like celery, carrot or cucumber in.

I like to have this with another little drizzle of olive oil on the top, some smoked paprika sprinkled on top and tortilla chips to dip…yum!!

Nutritional Info

  • Total calories: 407
  • No of servings: 4 generous servings
  • Per serving: 102 calories
Red Pepper and Spring Onion Hummus Recipe - This particular recipe is one of my favorites because I love peppers and spring onions on their own, so to be able to incorporate it into hummus and it taste good was ideal

RELATED: Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic

Red Pepper and Spring Onion Hummus Recipe