The Greek Diet - The Key To a Healthier Life

The traditional Greek diet, formed by history and climatic conditions, meets the main criteria of an optimal diet: it has properties that promote health and is compatible with a sustainable environment.

The Greek Diet - The Key To a Healthier Life

In simple terms, the traditional Greek regime is based on:

  • High consumption of olive oil, which in Greece, more than in any other country, is extra virgin;
  • High consumption of unrefined vegetables, legumes, fruits and cereals;
  • Preference for fish over meat;
  • Emphasis on feta cheese and yogurt, instead of other dairy products;
  • Moderate consumption of wine, especially during meals.

Prototype of the traditional Mediterranean diet

The properties that promote the health of this diet have been documented among many populations, and at different times in history. In the late 1960s, the original work of Ansell Keys (a renowned scientist who studied the impact of diet on health) on the Greek population gave weight to the idea that the traditional Greek diet represents a distinguished prototype of the traditional Mediterranean diet.

The traditional Greek diet has been found to increase longevity and protect against serious diseases, such as coronary heart disease and many types of cancer.

Recent studies have also recognized the Greek diet for its health-promoting attributes. In addition, scientists have shown that there are two factors that play an important role in a healthy diet:

  • Combination of dietary intakes
  • High quality food components.

SEE ALSO: Paleo Diet vs Mediterranean Diet

High quality

Greece can rightly be proud of the high quality and supreme taste of many of its food products, including olive oil, dairy products, vegetables and fruits. But they are not only the products that form the most important components of this famous diet. Many traditional Greek recipes and sweets have an impressive array of beneficial properties. The unexpected nutritional properties of many Greek dishes are just now recognized.

Low Carb & Keto Lemon Cheesecake Recipe

If life gives you lemons, make a lemon cheesecake out of them. And best of all one without sugar and in low carb, with 2,4g carbohydrates per 100g!

Low Carb & Keto Lemon Cheesecake

The cake is really simple and super delicious!

It is 100% Low-Carb & Keto, gluten-free & without added sugar!


For the bottom
  • 3 eggs
  • 80 Almond flour
  • 20 Coconut flour
  • 60g -80g Erythritol
  • 60 butter
For the quark filling
  • 5 eggs
  • 160g Erythritol
  • 650g quark
  • Juice & peel of a lemon

Keto Lemon Cheesecake Recipe

  1. Put all the ingredients for the base in a mixing bowl and knead everything until it becomes a smooth dough.
  2. Now take your baking tin and line it completely with baking paper.
    Spread the dough evenly over the entire bottom of the baking tin. You don't have to form an edge.
  3. Bake the base for about 10 minutes at 175 degrees circulating air.
  4. First grate the zest of the lemon with a fine grater and then squeeze out the juice.
    Make sure it is an organic lemon, because you want to eat the peel 😉
  5. Now put all the ingredients for the quark filling in a bowl and whisk everything until a homogeneous viscous mass is obtained.
  6. Pour this mixture completely onto the baked base.
  7. Bake the cake on the middle shelf for another 30 - 40 minutes.
    Each oven is a bit different, so watch the cake after 30 minutes and take it out as soon as it starts getting dark 🙂
  8. Allow the cake to cool for 2-3 hours and set before taking it out of the tin.
Low Carb Lemon Cheesecake Recipe

Tip: If you put some lemon slices as decoration on it, it looks particularly pretty!

Nutritional values per 100g :

Per 100g
Calorific value                                                  KJ / kcal
KJ                                                                      684.7
kcal                                                                    163.7
Fat                                                                      11.8
of which saturated                                              5.6
Carbohydrates                                                    13,3
of which sugar                                                    2.2
of which polyols                                                 10.9
Protein                                                                10,7
Salt                                                                      0,0

We are very happy when many people imitate our recipes 🙂
Share them with other ketarians and those who want to become ketarians! Please remember to link or mention in it. Developing recipes is a lot of work and it would be great if this can be traced back to us!

Low Carb and Keto Lemon Cheesecake Recipe

10 Healthy Habits To Take Care of Your summer Diet

What should we eat in the summer months and what foods are banned at this time of year? "The answer is not reduced to one, but has different nuances depending on each person and their habits," explains María José Tapia, a member of the Nutrition area of the Spanish Society of Endocrinology and Nutrition (SEEN):

10 Healthy Habits To Take Care of Your summer Diet

1. Be hydrated. This specialist reminds us that adequate hydration is essential and that is why we must increase our intake of water as well as of fruit and vegetables in the form of gazpacho or cold soups.

2. Follow the Mediterranean diet, also on holidays. "It could be summed up as using olive oil as the main fat of addition, eating fruits, vegetables, bread and other foods from cereals (pasta, rice and especially whole-grain products) or pulses on a daily basis, moderating the intake of red and processed meats by replacing them with fish and eggs, promoting the intake of unprocessed foods and dispensing with sweets and cakes," Tapia says. In his opinion, this nutritional pattern should be maintained because of its health benefits such as the prevention of obesity and cardiovascular disease.

3. Eat seasonal fruits and vegetables. At this time of year there are many fruits and vegetables that, in addition to hydrating us, are very low in calories. Mid-morning and mid-afternoon are good times to eat pieces of fruit such as watermelon or melon portions that despite their sweet taste are low in added sugars and suitable for people with diabetes.

RELATED: Fruits and Vegetables Protect the Heart

4. Eliminate caloric drinks. To control weight, calorie-containing beverages such as alcohol, sweetened soft drinks, and even those labeled as non-alcoholic products should be avoided altogether. The SEEN suggests replacing them with water and infusions.

5. Moderate meat consumption. It is advisable to eat more fish rations than meat rations per week, especially to limit red meat dishes. In particular, it is recommended to take fish five or six times, of which at least three should be oily fish.

6. Take care of the quantities. Try not to overdo the amount of food and avoid large meals. "We must control the intake of those foods that, although healthy, provide a lot of calories if eaten in excess such as fruits, vegetables, pasta or rice".

7. Choose simple recipes. In order not to increase the caloric intake, the way of preparing the dishes must be simple. Taking raw vegetables, for example, is the best way to take advantage of all their vitamins and minerals.

8. Do not abuse fats. The SEEN indicates that it is not necessary to eliminate them but to reduce the quantities and incorporate them into the diet through olive oil. In addition, the way of cooking directly conditions its consumption, so it is best to opt for grilled, juice or cooked dishes.

9. Eat ice cream occasionally. It is recommended to take them in a timely manner and knowing their nutritional composition. In the case of desserts or snacks, it is best to replace ice cream with fruit or dairy desserts. Experts remember that both sweets and ice cream are not essential foods in a balanced diet.

10. Increase physical activity. In order not to gain weight, it is important to do moderate or light physical activity at least four or five times a week. With the good weather, you can take advantage of it to do outdoor sports but always avoiding the central hours of the day.

The expert reminds us that once the summer is over, "we must continue to maintain a balanced diet and healthy lifestyle habits in order to maintain an adequate physical condition that allows us to resume our normal work activity and routines normally".

SEE ALSO: How I Lost 17 Unwanted Pounds

10 Low-Calorie Breakfasts To Speed up Metabolism and Lose Weight

Are you looking for an effective diet that allows you to lose weight quickly? There are many diets that promise to help you regain your ideal weight without much effort

Experience has taught us that espresso diets don't work, but these ten breakfasts will help you lose weight quickly.

Easy to prepare, nutritious breakfasts, Want to Know More, Stay till the end Remember to Share This With Your Friends.

10 Low-Calorie Breakfasts To Speed up Metabolism and Lose Weight

Ten low-calorie breakfasts that will make you lose weight quickly

Here are ten recipes to help you prepare delicious low-calorie breakfasts that will speed up your metabolism and make it easy to lose weight.

1. Eggs with sautéed vegetables: In a frying pan with a little oil, place the vegetables of your choice with thyme and salt, sauté them and add 2 eggs at the end.

2. Melon with yogurt and cereals: To prepare this recipe, cut a melon into small pieces which you will mix with a glass of yogurt and 30 grams of cereals.

3. Yogurt, strawberries, banana and almonds: In a blender place a banana, eight almonds, fifty grams of strawberry and a glass of yogurt; beat everything and enjoy this delicious drink.

4. Cinnamon and quinoa apples: Cook the quinoa until it is al dente, then add two caramelized apples and sprinkle them with cinnamon powder, a delight for the palate!

Avocado and eggs

5. Avocado and eggs: This recipe only requires that you take some boiled eggs and combine them with half an avocado. Season with lemon, salt and a little olive oil.

6. Asparagus with salmon: This is a real low calorie but very nutritious breakfast, combining 100 grams of salmon with 150 grams of asparagus in a dish.

7. Super complete breakfast: Add in a bowl thirty grams of oats, two tablespoons of chia, one hundred and fifty grams of hazelnut milk, goji berries and honey.

8. Tofu and eggs: Take the chopped tofu and fry it with oil, onion, garlic, mushrooms, corn and peas. Then, beat the eggs and pour them on top; stirring constantly.

Egg and spinach omelette

9. Egg and spinach omelette: You must cook the fresh spinach first for five minutes and then add two whipped egg whites. Stir until well cooked.

10. Cottage cheese: This is an excellent choice for breakfast. All you have to do is spread a hundred grams of this cheese on a slice of bread. You'll be more than satisfied.

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

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The Cucumber Diet: the 7-day plan

If you want to get in shape for a special occasion, or just want to get fitter in general, the cucumber diet is just the thing for you!

The Cucumber Diet - the 7-day plan


Clearly, with this form of diet, fresh vegetables are the main ingredients and can be eaten in bulk. The cucumber helps cleanse your intestines, aids digestion, detoxifies the body, eliminates water retention and boosts your metabolism. If you also want to do something for your skin, you're in the right place with cucumbers.


Mix 200 g sliced ​​cucumbers with a skinny yogurt. If you are still hungry after that, you can eat two peaches or one apple. The whole thing is accompanied by a cup of green tea.


The lunch consists of a large bowl of cucumber salad and a slice of toasted whole wheat bread. To add a little more variety to the diet, you can replace the bread with boiled potatoes.

Variants: three slices of toasted wholemeal bread with tuna or 2 eggs with 150 g of white meat.

Afternoon snack

Fresh fruit, fruit salad and smoothies are particularly suitable for this.

For a delicious smoothie with cucumber we would even have a recipe in store, you for it:

  • 1 cucumber
  • 20 g of almonds
  • 1 apple
  • ginger
  • a handful of spinach
  • Almond milk to dilute

This smoothie is a source of iron, calcium, fiber, magnesium, vitamin A, vitamin K, vitamin C, vitamin B, vitamin E and many more. Mix all ingredients with a blender or blender.


Prepare a fruit salad with 300g of fruit. In addition you eat 200g yoghurt. If you want, hand over a handful of walnuts.

It is important that you drink a lot of water and unsweetened herbal tea throughout the day.

RELATED: Health Benefits of Cucumber Water

Cardiologist Recommends This Diet With Which You Will Lose 22 Pounds in one Week!

Diets are generally indicated by nutritionists as they are experts in the proper diet for the body. It is very important that before starting a diet we go to them to know what are the parameters that we must follow to obtain the best results. However, the issue of weight loss is not only a matter of nutrition, it also has to do with other areas of health.

Cardiologist Recommends This Diet With Which You Will Lose 22 Pounds in one Week!

Cardiology is a branch of medicine that studies the heart and circulatory processes. Cardiologists should be visited to see how our heart is doing before starting a strict diet. When our body undergoes changes in habits, some problems can occur that must be dealt with quickly.

Overweight is a common problem nowadays and requires to be studied and controlled in different specialties. This disease is linked to most heart attacks and that is why a cardiologist has taken on the task of creating a diet that, along with exercise, can help you lose weight without damaging your heart.

Here's how to follow this diet, take note. For breakfast and snacks you can choose the infusion you prefer and must be accompanied by fruit that can be: peach, pear, orange, melon or watermelon. But bananas or grapes should never be included in these meals. In addition, a lot of water must be consumed. Add olive oil to salads and sweeten your infusions with sweeteners.

Day 1:

- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

- 1 egg, cooked in any way, except fried
- 1 cup of yogurt with fruit
- 1 orange

- Tomato salad, hard-boiled eggs, ½ cucumber or 1 small lettuce plant
- 2 slices of bread

Day 2:

- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

- 1 egg, cooked in any way, except fried
- 1 cup of yogurt with fruit
- 1 orange

- 125 grams of grilled or roasted beef
- 1 tomato
- 1 slice of bread
- 1 orange

Day 3:

- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

- 1 hard-boiled egg and cucumber salad
- 1 cup of yogurt with fruit
- 1 orange

- 125 grams of grilled or roasted beef
- 1 tomato
- 1 slice of bread
- 1 orange

Day 4:

- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

- 120 grams of fresh cheese
- 1 slice of bread
- 1 tomato

- 125 grams of grilled or roasted beef
- 2 tomatoes
- 1 apple
- 1 slice of bread

Day 5:

- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

- 200 grams of grilled or baked meat or fish
- 1 carrot and tomato salad
- 1 slice of bread

- Carrot salad, tomatoes, cucumbers
- 1 boiled or baked chicken breast
- 1 slice of bread

Day 6:

- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

- 200 grams of grilled or baked meat or fish
- mashed potatoes and pumpkin
- 1 slice of bread
- 1 fruit of your choice

- Carrot, tomato, cucumber and hard-boiled egg salad
- 1 portion of tuna
- 1 slice of bread
- 1 apple

Day 7:

- Choose a fruit shake, an infusion or you can eat fruit such as peach, pear, orange, melon or watermelon.

- 200 grams of grilled or baked chicken or fish
- Lettuce, tomato and carrot salad
- 1 slice of bread
- 1 fruit of your choice

- Carrot, tomato, rice and hard-boiled egg salad
- 1 slice of bread
- Fruit salad

Cardiologist Recommends This Diet With Which You Will Lose 22 Pounds in one Week

RELATED: How I Lost 17 Unwanted Pounds

Fruits and Vegetables Protect the Heart

Although there was a suspicion that a high consumption of fruits and vegetables would be beneficial for cardiovascular health, it has been a study published in the prestigious European Heart Journal, which has been able to demonstrate this sufficiently. However, despite the forcefulness of their results, reasonable doubts about the nutritional properties of these foods with regard to their cardioprotective effect have not been dispelled.

Fruits and Vegetables Protect the Heart

The objective of the European Prospective Study on Nutrition, Cancer and Cardiovascular Disease (EPIC) was to verify a possible relationship between fruit and vegetable consumption and the incidence of ischemic cardiovascular disease and stroke.

For 8.4 years, 313,074 people of both sexes were monitored and observed in several European countries, including Spain. Participants were invited to consume at least eight daily servings of fruit and vegetables of 80 grams each. At the end of the study, it was found that the subjects, without a history of stroke or cardiovascular ischemic disease, had managed to reduce by 22% the risk of suffering a clinical episode affecting the coronary arteries (angina or infarction) or the cerebral arteries (ischemic or hemorrhagic stroke) in relation to another group of subjects with similar clinical characteristics in which the consumption of fruit and vegetables was significantly lower (less than three portions per day). It was concluded that for each piece of fruit and vegetable consumed per day, weighing 80 grams, a cumulative risk reduction of 4% was achieved.

How fruits and vegetables reduce cardiac and cerebrovascular events

The facts show that a high intake of fruits and vegetables does not reduce total cholesterol levels, nor does it lower LDL (bad cholesterol) or raise HDL (good cholesterol) levels, nor does it have any direct action on triglycerides. Consequently, it is not through a reduction in cholesterol that a diet rich in fruits and vegetables lowers rates of cardiovascular or cerebrovascular clinical episodes. This lack of causal link has led researchers to speculate on other factors that are enhanced by this type of food. Thus, a diet rich in fruits and vegetables increases potassium and magnesium concentrations, which protect against heart rhythm disorders, while reducing the intake of sodium whose association with high blood pressure is well established. In addition, the high concentration of antioxidants may play a protective role against ischemic vascular disease. On the other hand, the rich fibre content provided by this type of food favours intestinal transit and therefore reduces the chances of developing inflammatory phenomena, while competing with intestinal fat absorption. If this type of food is supplemented with nuts, rich in omega-3 and 6 acids, the protective factor of the vegetable diet is enhanced.

In short, although it is not clear what the mechanisms of action derived from the Mediterranean diet (rich in fruits and vegetables) are, the consequences are not only well known, but there is growing clinical and epidemiological evidence that these healthy eating habits provide undeniable protection against cardiovascular disease.

RELATED: Heart Health - Lowering Triglyceride Levels Quickly

Indispensable food in the daily diet

Other good health campaigns recommend eating at least five pieces of fruit a day, as well as a vegetable or salad plate and about 40-50 grams of nuts (walnuts, hazelnuts or peanuts).

Let's accept as excellent these advices that, in addition, are easy to carry out in a country like Spain where the vegetable garden is so rich in this kind of products. However, it would be necessary to obtain financial aid from the health authorities in order to reduce prices and make fruit and vegetables into basic necessities so that they would be within the reach of the entire population. Similarly, it is highly desirable that vending machines for snacks, in which industrial bakery predominates, were replaced or supplemented with fresh fruit, and this is also mandatory in those dispensers near schools or children's areas.


Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study

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

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

Leptin Diet - Everything You Need to Know About

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

Prepare Your Kitchen for the Paleo Diet

Changing your pantry, fridge and freezer will certainly set the stage for achievement while you're shifting onto the Paleo diet, and aiming your outer natural environment with your internal goals helps to retain you on track. It's quite a bit easier to avoid temptations once they are not looking you instantly in the face, never neglect the main objective of cleaning out your kitchen is to clear away the major food causes from your diet that are prevalent causes of disease, weight gain, and inflammation which include grains: breads, rice, pastas, etc; beans: peanuts, soy, all legumes, dairy, processed sugars, certain vegetable oils, and most manufactured foods.

Prepare Your Kitchen for the Paleo Diet

Recommendations to clean out your freezer, fridge and pantry.

The Paleo diet removes these metabolism wrecking foods and eliminates them with healthy and empowering foods that offer your cells with the nutrients that they require to repair your damaged metabolic equipment. In general, eating Paleo requires eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. The following recommendations will assist you in cleaning up your freezer, fridge and pantry to clean the metabolism-wrecking foods and maintain only the foods that will assist your voyage towards attaining optimal health. Change Your Kitchen into a Destination for Healthy Food Storage. Being desired with food is typically easier when your pantry, fridge and freezer reveal your motives. It does not have to be a large project to turn your kitchen right into a haven for healthy food storage; all it requires is a little planning and purpose! Preparation is a key component in creating enduring change in your diet and way of life, and a great place to start the purpose to action adjusting is in your kitchen.

What you'll require to do for the Paleo Clean:

Cleaning supplies if you're being extra excited.
Vacuum sealer, vacuum sealed foods maintain their nutritious value for much longer in the freezer.
The kitchen can easily be an especially intimidating place to clean, as we typically stuff things in the deep back corners that we had full motives of using, but have long lost their healthy value. There may well be guilt or confusion connected with throwing out these foods, and I'm here to aid you on the process of tossing out that which typically is no longer needed, which usually includes the feelings that remorse and to take the foods that will support your body to flourish! So take a spacious breath, and get set to change your kitchen into a safe place for healthy food storage.
Freezer healthy Ziploc bags.
Garbage can for getting rid of old foods.
Around 30 minutes per task: fridge, freezer, pantry.
Sharpie pen, for writing on Ziploc and simply vacuum covered bags.

Basic guidelines of the kitchen clean, clean it if:

It's on the list of Foods to Steer clear of our Paleo diet Food List.

List of Foods to Clear away for the Paleo Clean.

  • It's even more than a few months old.
  • You are not able to identify what it is.
  • It's expired.
  • Your instinct says to Clean it.

RELATED: What Foods Should You Never Eat on a Diet?

Tips for Cleaning up Your Kitchen.

This may well also be a great time to profit clean your pantry drawers, refrigerator and freezer. If you have the time, you may possibly consider tugging everything out of your refrigerator and giving it a comprehensive scrub down. Or why not really defrost and substantial clean your freezer to retain it energy efficient and to increase food preservation? Clean the crumbs away from the edges of your pantry. A clean kitchen creates for a stimulating new start as you adopt your new clean eating practices.

If you are sharing kitchen space with someone who eats foods that you are staying away from, consider establishing different areas or cabinets that have obviously defined limitations. There are organization containers and Tupperware containers obtainable that are beneficial for subdividing shared storage space.

I make it a behavior to write the date immediately on the package once I open a perishable food container for products that must be used within a certain amount of days after opening. The fresher the food, the more nutrients it includes.

My freezer is the security net of my refrigerator, preserving my butt when I do not possess time to shop for or put together fresh food! Every single week I free leftovers from my healthy meals that may be later promptly thawed when I'm in a pinch. Making use of my freezer to its maximum capacity saves me considerable time and cash, and helps maintain me on track with eating the correct foods to enhance my general health.

I reserve a small calendar in my kitchen to monitor the dates I cook numerous meals, so they do not end up lingering in my fridge for too long. If there's still leftovers after 2-3 days, I make use of my vacuum sealer to make an air tight and evidently labeled / dated package to freeze for long term use when I do not have the time frame to cook new food.

You can take away one food at a time from your fridge, yet a faster and more effective technique is to take out all the foods at once, and after that put back foods that will support your Paleo quest. This will support you work faster too, as you do not need perishable foods to be out of refrigerator or cluttering your counters for too much time.

Donating perishable and iced foods is allowed at many food banks, as is the donation of some ended foods. Check with your localized food bank earlier about what they can certainly and can not accept as donations. Even though, there's some thing to be said for not passing your poison on to one other human, and simply putting it in the garbage where it belongs! Use your discretion.

Label your refrigerator goods with both a date and information. You may possibly think that you'll keep in mind when you froze it and so what it is, nonetheless things appear quite distinct when they're frozen!

Decide upon the healthiest food:

Our hope is that you are capable to choose foods that are free of pesticides, antibiotics, animal abuse, hormones and that the food the animals were fed was suitable for their varieties. You should preferably prefer clean poor quality produce, meats, and seafood and change them with top quality, health-promoting foods, suddenheless, I identify that this is not usually possible. So do your best and most of all, do not strain!

The greatest produce.

The very best produce is organic, local, and in-season. The most awful produce is called conventional.

The ideal meats.

The greatest meats are grass-fed and pasture-raised, free-range, organic, hormone-free, and regional. The most severe meats come from animals that are conventionally raised, and are commonly fed grains generally genetically altered, given hormones, and cured very badly.

The very best seafood.

The ideal seafood is wild seafood, that by no means spent any kind of portion of its life in a fish farm. The most detrimental seafood is farmed seafood.

The greatest healthy fats sources.

Pastured grass-fed animal fats, olive oil, coconut oil, avocado oil, macadamia nut oil, avocado, nuts & seeds and their butters, olives, pastured eggs, seafood. Go for organic, extra-virgin, and cold pressed types whenever ever possible. The most detrimental fat sources are nonorganic, hydrogenated, and likewise refined: vegetable oil, corn oil, canola oil, cottonseed oil, margarine, soybean oil, safflower oil, sunflower oil, grapeseed oil.

Fridge and also Freezer Clean, foods to clear away:

  • Egg replacements.
  • Soda, incorporating diet soda with unnatural sweeteners.
  • Fruit juice sweetened teas, sports drinks ,, milk, other non-Paleo beverages.
  • Cheese.
  • Coffee creamers.
  • Any meats made up of nitrates or nitrates.
  • Margarine and different butter substitutes.
  • Frozen prepared meals.
  • Milk, incorporating milk from beans and grains just like soy milk and rice milk.
  • Tofu and all soy items.
  • Hummus.
  • Butter.
  • Condiments: ketchup, mayonnaise, salad dressings, etc.
  • Yogurt and all various other dairy products.
  • Ice cream.

Pantry Clean, particular foods to take away:

  • Cookies.
  • Crackers.
  • Peanut butter, try almond butter rather.
  • Slim Jims or any different other jerky containing nitrates, grains, corn, preservatives, or unnecessary materials.
  • Vegetable oils: corn, soy, sunflower, canola, etc.
  • Cheese solutions: Cheese Whiz, etc.
  • Corn merchandise: tortillas, popcorn, flour, corn chips, cereal, etc.
  • Many energy bars: they contain oats, soy, refined sugar, etc.
  • Beans: black, garbanzo, pinto, lentils, etc.
  • Chips: potato, tortilla, pita, etc.
  • Oatmeal.
  • Cake and brownie baking mixes, even the gluten-free kinds.
  • Pasta.
  • Candies.
  • Processed olive oil.
  • Soups made up of flour, beans, corn, or dairy.
  • Bread.
  • Grains and Grain flours: white, all-purpose, whole-grain, oat, rice, quinoa, millet, wheat, etc.
  • Granola bars.
  • Sugar: cane sugar, brown, etc.
  • Cereals.
  • Rice: wild, white, brown, etc.
  • Bagels, English muffins, and pastries.

You'll need to buy.

In some instances, adopting the Paleo diet makes it required to upgrade a few of your kitchen gear. A few points I've discovered are helpful once you're eating clean.

  • A good grater.
  • A garlic press.
  • Parchment paper.
  • A food processor or commercial grade blender.
  • An immersion blender.
  • A lemon juicer.
  • A slow cooker.
  • A spiral noodle maker, which turns veggies into pasta.

RELATED: Paleo Diet vs Mediterranean Diet

With these substances and tools available, you'll be all set to start an effective Paleo diet experience. If you continue to keep these products in your kitchen and pantry, you'll be prepared to combat cravings and generate yummy, healthy meals, actually when you're forced for time.

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

Are you about to reach 40 and you’re worried about whether you need to make significant changes to your life?

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

Age shouldn’t be an impediment or a motive to care for your body. For precisely this reason, you should always care for yourself. However, there are a few changes you should make to your diet once your reach 40.

After 40, not only is it more difficult to lose weight, but also certain health problems can start that you need to control.

Today, we’ve prepared a list of the changes you should make. (Don’t worry; they’re simple!)

1. Increase your calcium intake

Increase your calcium intake

Due to the fact that your production of estrogen reduces after age 40, your bones will have greater difficulty in absorbing calcium from food.

The problem with this is that it increases your risk of suffering from osteoporosis and fractures that could have consequences for the future.

The ideal scenario is to ingest around 1000 milligrams of calcium a day.

Some options to get it include:

  • Cheese, which contain between 470 and 850 milligrams of calcium in a 100 gram piece (depending on the type of cheese). Remember, however, that when including it in your meals you should avoid adding more fats.
  • Almonds, which provide 250 milligrams of calcium in 100 grams of almonds. It is important not to consume almonds excessively, because they are high in carbohydrates and fats.
  • Yogurt. 100 grams of yogurt gives you between 127 and 180 milligrams of calcium. When it comes to choosing your yogurt, go for a natural one that’s as free as possible from sweeteners. Another good alternative is to make your own yogurt at home. This will enable you to make it in different ways and with different flavors.

2. Eat more protein

When you reach 40, you also need to increase your protein intake, because our muscle mass decreases as we grow older. This means that you can lose weight without wanting to, leaving room for more fat to accumulate.

Ideally, you should include around 30 grams of protein in each meal.

The best options are:

  • Soy, which contains 37 grams of protein per 100 grams. The ideal option is to eat the bean itself, but if you don’t like it or you can’t get it, try tofu or soy milk.
  • Pine nuts, which provide 14 grams of protein in every 100 grams. However, avoid eating large quantities of pine nuts at once because they are high in fats.
  • Chicken. We get 30 grams of protein from every 100 grams of skinless lean chicken. The best way to eat it is in meals with vegetables and the least amount of fat possible.

3. Reduce your sodium intake

Reduce your sodium intake

Inflammation and bloating is a common problem upon reaching your forties and during the menopause. To reduce how often and how seriously this happens, it is a good idea to eat little sodium.

The easiest way to achieve this is to reduce your salt intake. If you’ve already reduced your use of salt in cooking and inflammation continues to be a problem, check the labels of the products you tend to eat.

The majority contain sodium among their ingredients, so you should seek out healthier options or reduce the portions you eat.

Pay special attention to the nutritional information label. There, you can see the quantity of sodium that the product contains per portion and the weight of a portion.

4. Add more antioxidants to your diet

You’ve probably already heard a lot about the benefits of antioxidants in the body.

When you reach 40, you’ll start to experience problems related to aging, like skin problems and clicking joints.

To reduce the problem, try to include:

  • Peppers
  • Blackberries
  • Broccoli
  • Strawberries
  • Green tea
  • Dark chocolate

5. Monitor your vitamin B12 intake

Monitor your vitamin B12 intake

When you reach 40, your body starts to have nerve problems and problems with blood cell production. These two situations are reversed with the consumption of enough vitamin B12.

An adult requires around 2.4 micrograms of this vitamin per day, and you can get it from dairy products, fish and eggs.

RELATED: Six Powerful Foods That Improve Your Health

Other changes you should make when you reach 40

As well as your diet, it’s also important to improve your lifestyle to ensure that the efforts you make with your diet reap rewards.

The main changes are:

  • Make changes to your exercise plan to adapt it to the characteristics of your body. If you’ve noticed joint problems, choose more gentle exercises.
  • Have a medical check-up every 6 months. If you’ve always had good health you might not visit your doctor very often. When you reach 40, it’s important to do so more often to rule out the appearance of diseases.
  • Exercise often. Keep moving as much as you can. Even just a short walk or getting up and stretching a bit counts!

Do you already have these habits or do you need to adopt some into your life?

How To Use Moringa To Lose Weight Naturally

Hoping to lose weight? You want to look good in your swimsuit? Then do not hesitate to include Moringa to your daily diet. If you want to know all about the benefits of this herb and how to prepare it, read this article.

How To Use Moringa To Lose Weight Naturally

How To Use Moringa To Lose Weight

Moringa is a tree that grows in tropical climates which leaves are extracted for consumption because they possess many medicinal properties, among which are their slimming effects.

Also, the scientific research that has been done so far about this plant ensures that its consumption is safe for most people.

Moringa properties for weight loss

  • It's a natural cleanser
  • Regulates intestinal transit through its high fiber content
  • It causes satiety instantly, helping to avoid bingeing
  • It has a lot of vitamin B, which helps the body convert fat into energy
  • Accelerates the metabolic process
  • It is a natural antioxidant
  • It produces an energetic sense of well-being, avoiding the anxiety that leads us to eat voraciously
  • It's very low in calories

Other medicinal properties of moringa

As we mentioned above, moringa leaves provide multiple benefits to health, so much so that it is often called the “tree of life”. Among its medicinal properties can be found:

  • Regulates blood sugar levels
  • Strengthens the immune system
  • Improves the functioning of the circulatory system
  • Controls the levels of bad cholesterol (LDL)
  • Regenerates the cellular structure
  • It provides energy
  • Improves the appearance of the skin and prevents wrinkles
  • Promotes liver and kidney function
  • Treats anemia

RELATED: Okinawa Diet - Okinawa Longevity Secret

How to consume moringa?

Moringa can be consumed in various ways. Its leaves can be eaten raw or cooked, while they can be dried to be consumed as a powder. You can also eat their seeds.

1. Moringa powder

You can eat moringa in breakfast, mixing half a teaspoon of moringa powder with oatmeal and honey. You can also consume it in salads, sprinkling moringa powder like a condiment. In addition you can also sprinkle it on foods that are already cooked (note that you should not cook moringa powder because it loses its nutritional properties). Finally, you can add moringa powder to fruit juices and smoothies.

2. Moringa leaves

You can eat them fresh in salads or you can also prepare other foods with them. In this sense, moringa leaves can be used to prepare omelets, biscuits or cakes, among others. Give free rein to your creativity and use moringa leaves in any way you choose.

3. Moringa seeds

To consume moringa seeds, you must first peel them until you can see their white center. You can eat them with water like a capsule or in soups as if they were peas.

It is generally argued that moringa has no contra effects. However, like everything else, this plant should be consumed in moderation because its excessive use could cause nausea, heartburn, or sleep loss.

Moreover, while the moringa is actually very beneficial to health, it is not a magic plant so it must be supplemented with a healthy diet and exercise if you’re looking to lose weight.

Now that you know all about this exotic plant, try incorporating it into your diet to lose weight.

Hoping to lose weight? You want to look good in your swimsuit? Then do not hesitate to include Moringa to your daily diet

Don't Throw Away Those Pineapple Skins - How To Make a Pineapple Skin Tea

Pineapple is a very nutritious fruit with remarkable properties, it is generally utilized in the preparation of juices, salads and smoothies. Its weight loss properties make pineapple a natural product generally utilized by individuals around the world. Yet, other than a change in your figure, there are numerous benefits that this fruit has to offer to your health.

Don't Throw Away Those Pineapple Skins - How To Make a Pineapple Skin Tea

Nutritionists make us to understand that the most essential ingredient in the pineapple is bromelain. Bromelain reduces pain, reduces inflammation, this anti-inflammation capability makes the fruit better than drugs. Pineapple juice contains collagen, it boosts the immune system. Damaged or chapped skin can be reconditioned with the drinking of pine apple juice. Pineapple contains detoxifying elements and chemicals that stimulate kidney functions. Any dweller in the tropics should take delight in taking pineapple juice to treat bruises, cuts, muscle pain, arthritis, joint pain, and sprains, it is the best fruit in the tropics taking into consideration its taste and therapeutic properties. Recovery after surgery is often drastically reduced by taking pineapple. When other treatments fail, the pineapple juice always proves very effective in the treatment of muscle pain, back pain, and joint pains, it is very effective to supplement treatment of knee injury. For best results, it is advisable to settle for home grown pineapple, or get some from the nearest garden because unlike other fruits pineapple loses its flavor and potency if canned for commercial purposes. Fever, body wrinkles and indigestion can be easily cure with pineapple.

The presence of bromelain in the pineapple juice provides excellent antidote for cardiovascular disorders because of its ability to break down cholesterol compounds. In the upper respiratory tract, bromelain combats bronchitis and sinusitis. Bromelain is effective in healing stomach ulcers and indigestion.

Normally people use the pulp of the fruit, but what if we told you that you can also use the skin to prepare great tea, which has amazing properties?

How To Make a Pineapple Skin Tea


Organic Pineapple Skin

  • Pineapple skin
  • One liter of water

How To Make a Pineapple Skin Tea

Fill a pot with one liter of water and add the previously washed pineapple skin. Boil for about 10 minutes, then let it rest for 3 minutes. add your favorite sweetener, keep it healthy with some honey and ginger, the cherry on top some fresh mint.
Serve with some ice cubes and enjoy this rich drink.

RELATED: 6 Drinks Beyond Water That Can Help You Lose Weight

Don't Throw Away Those Pineapple Skins - How To Make a Pineapple Skin Tea

How to Increase the Production and Supply of Breast milk Naturally

Breastfeeding is a special time in the life of both mother and child and experts explain that breast milk is far superior to artificial feeding, which is associated with a general decreased state of health and more infant deaths from diarrhea in both developing and developed countries.

How to Increase the Production and Supply of Breast milk Naturally

The World Health Organization recommends exclusive breastfeeding for the first six months of life, with solids gradually being introduced around this age. Supplemented breastfeeding is recommended until the age of two.

Studies show that in addition to the bonding that mother and baby experience, breastfeeding is associated with increased intelligence in later life and significantly lowers the risk of many illnesses including:

  • sudden infant death syndrome (SIDS)
  • middle ear infections, colds and flus
  • childhood leukemia
  • childhood onset diabetes
  • asthma and eczema
  • dental problems
  • obesity
  • psychological disorders

Breastfeeding is also beneficial for the mother in the following ways:

  • Helps the uterus return to its pre-pregnancy size and position
  • Reduces postpartum bleeding
  • Assists in returning to pre-pregnancy weight
  • Reduces the risk of breast cancer in later life

Unfortunately even though mothers may choose to breastfeed, they often experience difficulty in the supply and production of breast milk. They may also unknowingly have a problem with low quality breast milk which can result in the baby not being completely satisfied with feeds.

Breast milk production and supply are not the same thing and each is influenced by different factors. A mother can have either a problem with production (usually hormonal, obstructive or due to improper feeding habits) or supply (most often due to poor nutrition or weak constitution) or both. Sometimes there can be no problem with supply or production of breast milk but the quality of breast milk may not be sufficient to satisfy the baby. Traditionally modern medicine only accepted problems of insufficient production but now with advances in technology that enable us to measure the quality of breast milk it is now accepted that these three problems mentioned above are all real conditions that need to be addressed appropriately in the breastfeeding mother.

In order to understand how to address problems of low breast milk or insufficient lactation we need to understand how and when breast milk is produced and what factors are involved in the production, supply and quality of breast milk.

How and when breast milk is produced

Breast milk is produced under the influence of certain hormones that are released after birth, these include prolactin and oxytocin. The release of these hormones is directly related to the act of the baby suckling on the breast which in turn stimulates the nerve endings present in the areola of the breast and cause the release of these hormones by the pituitary gland. Prolactin causes the alveoli or glands within the breast to take nutrients from the blood supply and turn them into breast milk. Oxytocin on the other hand is responsible for the contraction of cells around the alveoli and subsequent release of the breasmilk through the breast ducts and out through the 15 to 20 openings in each breast.

There are a number of factors that can affect production and therefore result in no or insufficient breast milk, these are categorised as follows:

  1. Problems with secretion of either prolactin or oxytocin
  2. Obstruction of the breast ducts
  3. Fatigue and/or stress resulting in the inability of the muscles to contract and release breast milk

Problems with hormonal secretion

It is rare that insufficient lactation can be caused by a problem of the pituitary gland, more often cases of non-secretion are due to insufficient stimulation of the nerve endings by the baby not latching or sucking appropriately or indeed not suckling at all in cases where the baby may be unable to feed or the mother is unable to. In these cases it is encouraged to use proper posture and also use a pump in between feeds to encourage breast milk production.

Obstruction of the breast ducts

Obstruction of the breast ducts is a fairly common occurrence and usually is associated with inflammation of the breast (mastitis) but may be due to other causes such as injury or previous surgery to the breast etc. Fortunately it is easy to treat, a doctor could prescribe an anti-inflammatory or you could use natural herbs such as mu tong or fenugreek which has been traditionally used to open the breast ducts, reduce inflammation and promote milk production and flow. Some of the natural supplements to increase breast milk contain these ingredients and will be discussed later in this article.


Fatigue and stress can play a part in any illness and is a common occurrence postpartum. For some this may even be serious enough to be considered postnatal depression. Both stress and fatigue can affect the function of both prolactin and oxytocin as energy is required for all bodily functions to occur including contraction of the muscles responsible for promoting the flow of breast milk. Mothers should get sufficient sleep and also eat healthy to combat fatigue. Stress can be eased by getting help in managing the baby from friends and family. Some natural postpartum supplements can also assist in reducing fatigue and stress. These will be discussed under the supplements section.

The quantity and quality of breast milk is largely influenced by the health and nutritional status of the mother. Studies have shown that nutritional status affects more the quality than the quantity of breast milk so that often a mother will be producing enough milk but the quality and nutritional value of that milk may not be sufficient to provide optimal growth for the baby. Often the body will be able to provide sufficient protein and fat content for inclusion in breast milk by taking this from the mothers blood supply and if necessary by breakdown of the mothers own protein and fat stores. However the inclusion of vitamins, minerals and other essential substances will be directly affected by the mothers intake of these substances. Besides a healthy and varied diet, dietary supplementation is also recommended to increase the production and supply of quality of breast milk, especially so when the mother is experiencing insufficient breast milk quantity to begin with. In the next section I discuss some available postpartum herbs and supplements for increasing breast milk production and supply and which are the best to use.

RELATED: Rest and Nutrition Help Fight Stress

Herbs and dietary supplements to increase breast milk production and supply


Perhaps the most commonly used herb for increasing breast milk is fenugreek, however it is not the best and certainly not the safest to use. Fenugreek is known in herbal medicine as a herb that is hot in nature, influences the liver and stimulates contraction of smooth muscle, hence its use in low breast milk conditions where it encourages contraction of the breast ducts and therefore release of breast milk. You will note however that this is not the only reason for low breast milk and therefore despite its high use it is not very effective in most cases and has a number of side effects that should be noted:

  • It may cause nausea, diarrhea and stomach cramps.
  • Fenugreek can also cause a maple syrup odor in urine and sweat.
  • Fenugreek can interfere with iron absorption so people with anemia should avoid it.
  • It can alter balances of various forms of thyroid hormones.
  • Fenugreek can aggravate asthma, allergies, and diabetes
  • Fenugreek should be avoided by women who are pregnant since it is known to stimulate uterine contractions in animal studies and can therefore lead to miscarriage

Fenugreek is useful where stress may be a significant factor in causing low breast milk however we do not recommend that it be used alone due to its other effects described above. In fact traditionally herbs were more often combined with others so as to limit their toxicities and harmful effects while retaining their beneficial ones. For this reason we recommend one of the two synergistic formulas below for low breast milk and in fact the second supplement can also be used as a general postpartum supplement.

Mothers Milk Tea

This tea is something you can make at home and is a combination of fenugreek, fennel, coriander, blessed thistle and aniseed. Though it is better than using fenugreek alone, the tea still retains as its primary function the ability to stimulate smooth muscle contraction. It does however contain aniseed and blessed thistle which have the ability of improving digestion and therefore indirectly improving breast milk quality as well. For more information on mothers milk tea see:


Lactaboost is a relatively new supplement for postpartum mothers but is based on ancient chinese wisdom as well as recent scientific evidence that supports the use of this formula for nursing mothers. It is not only good for increasing quality and quantity of breast milk as well as treating production problems, but it also has other benefits for mother and baby which include:

  • Assists with postnatal depression, weakness and fatigue
  • Enhances babies digestion and eliminates colic
  • Assists with weight loss and return of the uterus to normal after birth

Traditional Chinese Medicine places a lot of emphasis on proper postnatal care and over a period of hundreds of years developed and refined herbal formulae for that purpose. Lactaboost is based on a number of these formulae and is supported by clinical research that confirm the benefits of it improving and increasing breast milk.

It contains a number of different herbs including ones that can:

  • Relieve mastitis and open the breast ducts (Caulis Akebia, Platycodon root)
  • Enhance breast milk quality and quantity (Angelica Sinensis, Ophiopogonis Radix)
  • Strengthen the digestive system (Astragalus, Glycyrrhizae Radix)
  • Assist with sleep (Caulis Akebia)
  • Relieve cramps and colic (Vladimiriae Radix)

This supplement however while safe to use during nursing should not be used while pregnant and caution should be exercised in cases of hypertension.

More information here: Lactaboost

Other therapies

Sometimes the above approaches may not work and it is then useful to consult with a lactation consultant and/or other natural therapist who can work on an individual basis with you in order to prescribe a regimen, remedy or diet plan etc to address your specific condition.

As an example a practitioner of Chinese Medicine will take a history, look at your tongue and feel your pulse in order to determine what the root of the problem is. In cases of low breast milk this may be due to liver qi stagnation, blood deficiency, liver fire causing mastitis or kidney and digestive weakness. After making a diagnosis the practitioner would compose an individualized formula to treat the root condition and may also add ingredients known to treat the branch or manifestation of the root problem.

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