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How to Combat Muscle Cramps (8 simple tricks)”Get Diet Tips”- Top Fitness Diet Tips-Weight Loss Videos

If you ever experience muscle cramps you know how bad they can hurt or even worse cause injury due to falls and trips. Check out these simply tricks to combat muscle cramps. “Get Diet Tips”

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We’ve all dealt with muscle cramps at some time or another, but did you ever stop to consider the causes of cramping in the first place and what you can do to prevent them?

First, it might be a good idea to narrow down what, exactly, a muscle cramp is anyway. According to Pub Med, a free online medical resource, muscle cramps are very common and are generally distinguished by a sudden onset of involuntary muscle contraction or spasm. They can be quite painful and can last anywhere from a few seconds to a few hours. Often, they are debilitating, and while they’re happening, you may not even be able to move.

Pain, stitch, spasm, cramp, twitch, charley horse… whatever you call it, the bottom line is that your muscles are cramping up. You know you’re in pain, but why does this cramp feel different from the last one you experienced? Are there different kinds of muscle cramps?

In short, yes. There are different types of cramps, and they can occur in both smooth muscle and skeletal muscle. Some may be exercise-induced while others can be due to a variety or even a combination of different factors. Here are the four main cramp distinctions:

  • • True cramps
  • • Tetany
  • • Contractures
  • • Dystonic

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“True cramps” are the most common and tend to involve a specific body part like your foot or part of your hand. These can be caused by exercising a little bit too hard or not resting enough and thus overexerting yourself. They can also occur during sleep, like the all-too-familiar charley horse. Sometimes, sleeping in an awkward position is enough to set yourself up for one of these cramps.

A “tetany” cramp is a spasming of all your muscles due to the nerves in your body being disrupted. This can happen for many different reasons including the presence of toxins in the body or even an imbalance in electrolytes or nutrients.

“Dystonic cramps” may not be as painful and may look more like a twitch, like an eye twitch, a hand cramp, or a clenching of your jaw. These tend to be experienced in smaller muscle groups and may be caused by repetitive motions resulting in overuse, and thus, spasms.

“Contracture cramping” is caused by scar tissue and tends to prevent the muscles from functioning and moving as they should. These cramps are, thankfully, less common than the other types of cramps. However, these could signal deeper medical issues, and it’s a good idea to check with your physician to ensure they’re not part of a bigger health problem.

Major Causes of Muscle Cramps

Which factors can cause the dreaded muscle cramps? There are myriad causes. Here’s a dive into some of the most common reasons your muscles may be cramping:

• Dehydration—some folks swear dehydration is a cause of muscle cramping while other camps say not so much. Either way, when your body is dehydrated, it’s never a good thing and can contribute to an imbalance in other nutrients in your body, which in turn could cause muscle cramping.• Poor circulation—this is a condition that affects you negatively in so many ways, and cramping may be one result.

• Not enough stretching—working muscles that are already shortened, tense, and inflexible is a recipe for disaster.

• Lack of flexibility—as mentioned above, just being inflexible can be the catalyst to cramping.

• Medications—you never know, but some medications you may be taking could even be the culprits when it comes to muscle spasms and pain. Check with your doctor and see if there are any likely offenders in your daily prescription lineup.

• Not enough nutrients—your body needs vitamins and minerals to function, as well as the macronutrients: protein, carbohydrates, and fats. If you skip food groups or don’t get the nutrients your body requires, you’re setting yourself up for issues, including muscle cramps.

• Lack of electrolytes—when you exercise, sweat, get overheated, or otherwise lose fluids, you can upset the delicate balance of these vital nutrients. An electrolyte imbalance can cause a litany of health issues which can include either weak muscles or muscles which contract too severely, causing cramping.

• Overexertion—trying to push yourself too hard can cause your muscle to rebel. A cramp can be a shout out from your body telling you to ease up and give it a rest.

• A history of muscle cramps—a 2015 study cited on the National Center for Biotechnology Information website stated that having a history of muscle cramps can lead to a greater-than-average number of muscle cramps in the future. So, it does seem to show that some folks are more prone to muscle cramps than others, or that previous injury or etiology could contribute to a greater risk of future cramping.

With all that said, what in the world can you do to prevent these painful occurrences in the first place?

How to Prevent Muscle Cramps

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It stands to reason that if the above items cause muscle cramping, then you probably want to do the exact opposite of what causes them, correct? Here are some methods to prevent cramping from occurring to begin with.

• Warm ups—it’s important to make sure you gently warm up your body and don’t just jump into a strenuous activity. This is a great rule of thumb, regardless, but when it comes to preventing injury and cramps, a solid warm up is a definite go. How should you warm up? Try a gentle walk on a treadmill for five to ten minutes. This should be relatively slow and not leave you out of breath.• Cool downs—these are probably just as important as warming up. You’re warmed up and you’ve been going strong, and then all of the sudden, you just stop what you’re doing. Your muscles are much more likely to remain calm if you slowly bring your body back down to normal function with another short, slower walk on the treadmill or some muscle-specific stretching and cool down exercises to engage the body part(s) you were just working.

• Proper nutrition—as always, it’s important to get the right vitamins, minerals, and nutrients your body needs to replenish and heal itself. Magnesium, zinc, vitamins B, D, and E are all vital when it comes to smooth functioning muscles.

• Stretching—as mentioned above, stretching is a great way to engage your muscles without putting undue stress upon them.

• Drink water—drink throughout your day and definitely before, during, and after your workout. It’s important to stay hydrated. Avoid diuretics and make sure you keep some sodium in your diet, too, if you’re prone to cramping. It’s not helpful to drink water, but sweat it all out at the gym.

• Go bananas—a medium-sized banana has a little over 400 mg of potassium and is a good start toward providing your body with the nutrients it needs to prevent cramps.

• Don’t overdo it—always make sure to push yourself, but not too far. Use progressive training to make gains over time instead of trying to suddenly go from a light jog to running a marathon. Take time to build up endurance and strength so your muscles, tendons, and ligaments can acclimate and get stronger over time.

• Maintain your electrolyte balance—that means keeping potassium, sodium and chloride, calcium, magnesium, and phosphate (electrolytes) in sufficient supply. Make sure you eat a varied diet of fresh, natural whole foods, including plenty of fresh fruits and vegetables. If you exercise strenuously, you can also replenish with a sports drink or coconut water.

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How to Stop a Muscle Cramp Once It Starts

Now, if you aren’t able to prevent the muscle cramp, and you do end up getting one (this often happens when people sleep), what should you do?

• Stretch—while this is something you could have potentially done to prevent the spasm in the first place, it’s also useful once you’re mid-cramp.• Ice—is almost always a great remedy for what ails you. Icing the affected area can help the muscles and over-excited nerves “calm down.”

• Anti-inflammatories—these can be somewhat helpful, after the fact, in terms of reducing swelling and relax the nerves and muscles in the area.

• Give it a rest—this is probably an obvious one, but it could be overlooked as being much too simple to be effective. If you’ve been overusing a muscle or group of muscles and haven’t gotten sufficient nutrition, hydration, and stretching, you most likely need to lighten up a bit and give your muscles some downtime.

Now, you know the secrets to help you prevent muscle cramping, and what to do if you do experience a cramp. A muscle cramp here and there is a normal part of life, but do remember, if they become more frequent, it may be time for a visit to your physician. But, with proper nutrition, supplementation, rest, and stretching, you’ll be doing your best to maintain an environment that won’t cramp your lifestyle.

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What is Jiaogulan Tea “Get Diet Tips” Benefits of Jiaogulan Tea “Diet Tips”Jiaogulan tea weight loss

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What Is Jiaogulan Tea? (Get Diet Tips)

Jiaogulan (pronounced jee-OW-goo-lan) has been valued as “The Herb of Immortality,” in regions where the highest concentration of centenarians (people living over hundred years) are known to live. Jiaogulan is part of a rare class of herbs known as Adaptogens which have the ability to self regulate the body into balance.  It naturally has helped thousands of people suffering from high blood pressure return to their ideal state.
Benefits Of Jiaogulan Tea: (Get Diet Tips)
Jiaogulan Tea may promote Cardiovascular Health, Healthy Digestion, Strength, Endurance and Immunity.  It is in a rare class of herbs known as ‘adaptogens’, which help the body to self-regulate without causing any harm or imbalance.  Jiaogulan Tea may be especially helpful in building your body’s natural resistance to stress.  
The amazing effect Jiaogulan Tea has on Cardiovascular Health has earned it the title of “The Herbal Heart Defender”.  Jiaogulan Tea may have a direct strengthening effect on the heart, possibly causing the heart to beat more powerfully.  It may also have a host of secondary cardiovascular benefits, such as promoting healthy blood pressure.  Jiaogulan Tea has been shown in laboratory studies to dilate blood vessels.
Regeneration USA’s Jiaogulan Tea is grown organically according to Thailand’s rigorous certification standards, ensuring no harmful synthetic chemicals or pesticides are used during the growing, harvesting, storing and shipping processes.
How To Make Jiaogulan Tea:(Get Diet Tips)
Jiaogulan is a delicate herb. Heat the water until steaming, when small bubbles begin to form.  Do not boil.  Steep the tea for 2-3 minutes until a light golden color, or longer if you desire a more potent infusion.
Jiaogulan Tea may also be prepared as a refreshing iced beverage!  It is naturally sweet and requires no additional sweetener.
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Why Your Body Needs Krill Oil-“Get Diet Tips”- What Is Krill Oil-Benefits Of Krill Oil- Top “superfoods”

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Krill are shrimp-like crustaceans that are approximately 1 to 6 centimeters long. They live is the ocean, where they feed mainly on phytoplankton. They’re near the bottom of the food chain and are eaten by whales, seals, penguins, squid and fish. Commercial fishing of krill occurs primarily in the Southern Ocean and the northern Pacific Ocean along the coasts of Canada and Japan. Krill that are caught are used for aquaculture and aquarium feeds, sport fishing bait or they are eaten as food. In Japan, krill that’s caught for food is called okiami.

Krill oil, the oil that’s found naturally in krill, is extracted and sold as a nutritional supplement. It’s sold in some health food stores and online in capsule form. Krill oil contains omega-3 fatty acids, which is the main reason it’s becoming popular as a nutritional supplement. Another reason krill oil is becoming popular is because it contains an antioxidant called astaxanthin. The algae that krill eat produces the bright red pigment astaxanthin that gives krill and other crustaceans such as lobster and shrimp their reddish-pink color.

Antioxidants protect our body cells from damage from free radicals, unstable substances that are thought to contribute to certain chronic diseases. Unlike many other antioxidants, astaxanthin crosses the blood-brain barrier, where it could theoretically protect the eye, brain and central nervous system from free radical damage.

The recent popularity of krill oil supplements has raised concerns that it could threaten the population of its predators, including penguins, seals and whales.

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Health Benefits of Krill Oil:

People use krill oil for the same reasons they use fish oil, flax oil or other omega-3 fatty acids. Unlike fish oil, krill oil doesn’t cause fishy burps or an aftertaste, a common side effect of fish oil. Also, krill oil contains higher amounts of astaxanthin than fish oil. Here are some specific conditions for which it’s used.

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1) High Cholesterol

Krill oil is being studied as a natural remedy for high cholesterol. In one study, 120 people were given krill oil, fish oil or a placebo. Krill oil reduced LDL (commonly referred to as “bad”) cholesterol by 34% and increased HDL (“good”) cholesterol by 43.5% compared to the placebo. In comparison, fish oil reduced LDL cholesterol by 4.6% and increased HDL cholesterol by 4.2%. Krill also lowered triglycerides.

2) Premenstrual Syndrome

Preliminary research suggests krill oil may help reduce symptoms of premenstrual syndrome (PMS), however, more research is needed.

3) Arthritis

A study in the Journal of the American College of Nutrition examined krill oil (300 mg daily) compared to a placebo and found that krill oil was effective at reducing arthritis symptoms and inflammation.

Side Effects:

People with allergies to seafood shouldn’t use krill oil. People with bleeding disorders shouldn’t use krill oil unless under the supervision of a qualified health professional. Side effects of krill oil may include loose stools, diarrhea or indigestion.

Possible Drug Interactions: People taking blood thinners (anticoagulant or anti-platelet medication), such as aspirin, warfarin (Coumadin), heparin, clopidogrel (Plavix), non-steroidal anti-inflammatory medications (NSAIDS) such as ibuprofen (Motrin, Advil), naproxen (Naprosyn, Aleve) should only use krill oil under a physician’s supervision. Krill oil should also be used with caution by people taking herbs and supplements that are thought to increase the risk of bleeding, such as ginkgo biloba and garlic.

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The Power of Mushrooms-Are Mushrooms Fattening-getdiettips.com

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Watch this video on the benefits of mushrooms.

 

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For centuries, Shiitake mushrooms (Lentinula edodes) have been utilized as a medicine in their native East Asia. Traditional Chinese medicine, for instance, would commonly prescribe shiitake for people suffering from upper respiratory disease, poor blood circulation and fatigue. In Japan, shiitake were beloved for their anti-aging properties. And Europeans, who have rigorously studied shiitake under the microscope since they first arrived on the continent, appreciate their impressive cholesterol lowering and weight loss properties. However, an American study published in the Cancer Prevention Research journal has also found that a compound present in shiitake mushrooms can suppress the rate of cervical cancer growth, making them a viable alternative for aggressive and unnatural allopathic cancer treatments.However, an American study published in the Cancer Prevention Research journal has also found that a compound present in shiitake mushrooms can suppress the rate of cervical cancer growth, making them a viable alternative for aggressive and unnatural allopathic cancer treatments.

AHCC vs. HPV

According to the study authors, shiitake mushrooms contain an alpha-glucan called active hexose correlated compound (AHCC), which is a mixture of amino acids, polysaccharides and minerals. This compound, which appears to be unique to shiitake, is well known for its anti-tumor benefits. With this information in mind, the researchers sought to determine whether AHCC could also eradicate human papillomavirus (HPV), an extremely common sexually-transmitted infection which, if left untreated, can cause women to develop cervical cancer.

For the study, the researchers treated two cervical cancer cells (SiHa [HPV 16/18 positive] and C-33A [HPV negative]) in vitro with a 0.42 mg/mL dose of AHCC, then incubated them for 72 hours. Two additional trials followed: one in which the same AHCC dose was repeated once every 24 hours for one week, and another in which mice suffering from HPV were fed a 50 mg/kg dose of AHCC daily for the same period.

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The results showed that AHCC suppressed HPV in all three trials. In the first trial, the AHCC suppressed HPV expression during the first 24 hours, but the HPV came back with a vengeance during the next 24 hours. Fortunately, continuous in vitro exposure — such as that experienced in the other two trials — resulted in sustained HPV suppression. Specifically, sustained AHCC treatment resulted in an overall 15.9 percent decrease in HPV activity compared to the control groups. The data suggests that daily dosing of AHCC will eradicate HPV 16/18 infections and may have a role in the prevention of HPV-related cervical cancer,” concluded Dr. Judith Smith, lead researcher and scientist at the University of Texas. “Furthermore, there is a potential for the addition of AHCC to primary treatment regimens for cervical cancer, which may potentially improve response rates and prevent recurrence.”

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Dr. Smith’s findings were presented at the Society of Gynecological Oncology’s 45th Annual Meeting on Women’s Cancer in Tampa, Florida in March 2014.

Sources for this article include:

http://www.dailymail.co.uk
http://cancerpreventionresearch.aacrjournals.org
http://www.mskcc.org/cancer-care/herb/ahcc
http://www.cdc.gov/std/hpv/stdfact-hpv.htm
http://science.naturalnews.com/shiitake_mushroom.html

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Top 10 Best Fat Loss Snacks For On The Go-GetDietTips.Com

Watch this great video on 10 healthy snacks for a healthy body. Easy tips for healthy snacks on the go.

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7 tips On How to Get Your Kids to Eat Healthy – GetDietTips.Com- Health Foods

Do you have kids? Do you struggle to find healthy foods that your kids will actually eat?

Faced with the incessant bombardment of junk food marketing, do you find it to be an insurmountable challenge to teach your children good nutrition behaviors? Is your child’s relationship with food shaped by what she or he sees on television, on the cover of magazines, or on social media?

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If you share any of these concerns, I urge you to join me in mission to make children healthy again. You see, I have two daughters of my own, and I face many of the same struggles as you. That’s why I want to take a moment to share some of my top “mom tips” for encouraging good nutrition behaviors for our kids.

Fighting an Uphill Battle

I do my best to educate my girls on the benefits of “clean eating,” but when they’re constantly surrounded by processed junk foods, a whole foods diet is difficult to both understand and implement. I don’t know about you, but everywhere I turn, I see advocacy to eat poorly, from commercials to billboards to ads on the Internet and more.

But that’s not at all. Our kids are inundated with the same message at the grocery store (food packaging and placement), at school, and at parties. It’s a big enough challenge managing what your own kids eat let alone other children, and my girls often come home (from school or parties) asking me why they’re not allowed to eat the same foods as their classmates.

The truth is this: It is not okay for any child to consume mass quantities of sugar-filled cereals, snacks, juices, or processed foods. Children who regularly consume foods high in added sugars are at increased risk for obesity, elevated blood pressure, heart disease, diabetes and more. The American Heart Association recommends that kids age 2 – 18 should have less than 25 grams, or about 6 teaspoons, of added sugars daily.

Out of Sight, Out of Mind

If a food’s not there, there’s no argument over whether your kids are allowed to eat it. In other words, if you, the parent, are not buying unhealthy choices, your children will not be making them. As a parent, you’re in charge of what’s in (or not in) the fridge or cabinets until your kids are old enough to buy their own food. On the other hand, if a food is in the house, then it’s part of the familiar daily routine.

As our family pediatrician has told me from day one, when kids are hungry, they will eat; he has reassured me they will not starve. They may be stubborn and refuse to eat to test boundaries, but when they are hungry, they will eat. So, why not make sure that there are healthy foods available.

Mom Tip #1: Do a kitchen makeover to ensure that unhealthy foods are not available. Instead, make sure you have healthy foods convenient and accessible. For instance, set a fruit bowl out on the counter with two or three different options.

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Be Cautious with the Carrot and the Stick

Often, we bribe our children with unhealthy foods. For example, if they try something healthy, we’ll offer them dessert. While this may get your child to take a bite of broccoli, you may be doing more harm than good. Unfortunately, dangling the carrot (e.g., dessert) can lead your child to believe that eating healthy (e.g., broccoli) is a form of punishment. Even if they like it, they may assign a negative connotation to it and associate it with something they are being forced to do.

Mom Tip #2: Be careful with rewarding your children with unhealthy treats such as cookies, ice cream, or candy. If you are looking for a way to reward good behavior or good grades, do so with a fun activity or a game that doesn’t promote poor food choices or eating habits.

Don’t Force Feed

I don’t know about you, but when I was growing up, I couldn’t leave the kitchen table unless I had cleaned my plate. While that rule may have been handed down by generations when food wasn’t as plentiful, it may not be great advice for our kids. In fact, this can promote overeating and make children more reliant on external cues and rules to tell them when to start and stop eating.

Mom Tip #3: Don’t force your children to finish their plates. Instead, help them tune into and be guided by their own appetite and satisfaction cues as much as possible.

Teamwork Makes the Dream Work

One tried and true tip for getting your kids to eat healthy is to have them help you with meal planning, grocery shopping, cooking, and cleaning up. By engaging them in the process, you teach your little ones valuable skills while enhancing autonomy. This is important because many battles over food and eating are really fights over individualization and independence.

Not only is this a great way to introduce your children to new foods and habits, they will take pride in sharing (and eating) their culinary masterpiece. Of course, before you begin, lay down some kitchen ground rules regarding what appliances are off limits, where sharp knives are kept, etc. And be sure to keep all pots and pans away from the edges of counter to prevent spills and burns.

Mom Tip #4: Include your kids in every step of the food-making process, from meal planning to grocery shopping to cooking to cleaning. It’s a great bonding experience, and it can instill valuable skills that are important for a child’s development.

Play with Your Food

To make meals more kid-friendly, cut larger foods into the appropriate size for your children. Kids also love shapes and food that looks fun. Take that boring sandwich from “Blah” to “Tada!” and make lunchtime fun again with a few cookie cutters.

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Mom Tip #5: Be creative with the way you prepare your food. Prepare “mini” versions of foods that are more kid-friendly. Use cookie cutters to make fun shapes and do your best to make present food in fun, exciting ways.

Do-It-Yourself

One of my go-to ways to make mealtime fun—and sneak in some vegetables—is to have a “build-your-own-pizza” night.  We make our own pizza crusts (sometimes using this cauliflower-based recipe), which we top with tomato sauce and our favorite cheese. Then, the kids get to choose from a variety of toppings, including tons of different veggies. Our mantra is, “The more colors the better!” You can even encourage them to make their favorite shape or a self-portrait.

Mom Tip #6: While food buffets may not be the healthiest options, we can take a page out their book. Allow your kids some flexibility and autonomy to create their own pizza, sandwich, salad, etc., by laying out several healthy options from which they can choose.

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Watch Your Mouth

It’s important to watch your language around food. Be careful not to label things as “good” or “bad.” Be even more cautious about engaging in “fat talk,” or discussions of how food relates to body shape and size. This pertains to you too. I’ve seen many parents who constantly rag on their own weight, and that sets a terrible precedent for their kids and negatively impacts their relationship with food.

Mom Tip #7: Talk about how food makes us healthy or not, feel good or bad, have energy for what we want to do, etc.

Make a Difference

Last but not least, parents shouldn’t be afraid to be an advocate for their children. Don’t let healthy eating stop at home; insist on good food choices at school. Celebrity chef Jamie Oliver has created a School Food Toolkit, which guides parents like us to become more involved in the school system. The goal is to encourage and educate administrators to create balanced, nutritious lunches in the cafeterias.

As parents, we already know how difficult it is to break bad habits. Instead of making your kids go through the same difficult, haunting process, help them establish a healthy relationship with food early in life. After all, it’s our responsibility to help our children develop healthy habits early in life that will reap lifelong benefits. Hopefully these tips will be helpful to you and your kiddos!

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Bonus Healthy Eating Tip:

Often times people ask why they aren’t losing weight even when they are eating healthy.

Well, most times, it’s simply because they are choosing the WRONG foods. Fortunately, we just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline.

And YES, these include several fruits and vegetables! If you’re eating ANY of these foods, it could be the difference between losing 20 lbs quickly, or watching your weight stay at a standstill.

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When you think about it that way, you’re going to want to make certain you are not eating ANY of these foods (your results depend on it).

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Benefits of Flexibility Exercises:

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Hexane May Be Lurking In Soy Protein found in Popular Health Bars-getdiettips.com

Protein bars, breakfast bars, really anything in bar form just makes sense in our dine while dashing society. The question is, what is it you’re really eating? Most of these bars claim to offer healthy, wholesome energy, but what you may not have realized is that the process to create “soy protein isolate,” which is often a primary ingredient in protein bars, utilizes a toxic solvent called Hexane.
Hexane is an industrial waste by-product of gasoline that, according to the EPA, can cause polyneuropathy in humans. Hexane is primarily used as a solvent to extract edible oils from seed and vegetable crops, such as soybeans, as well as a solvent for glues, varnishes and inks. Hexane is also used as a degreaser in the printing industry and as the liquid in low temperature thermometers.
Sounds yummy, doesn’t it? So, if you’re wondering why you rarely see “organic” soy protein, this is one of the reasons. Additionally, soy protein typically comes from genetically modified plants. Even non-genetically modified raw materials may contain small amounts of GMO-parts, claims GMO-Compass.org, because a total separation of conventional and GM soybeans is technically impossible.
In an effort to help you make smart “bar” choices, I spent a few quality hours in Whole Foods researching just which bars you may want to avoid and which ones you might want to check out. I was surprised to find that the majority of bars available do not contain soy protein. It would seem the newer brands of bars are becoming more savvy in their ingredient offerings. I was impressed enough to walk away with a few bars of my own. Here’s the lowdown.

Bars With Soy Protein:

Kashi Go Lean: Chocolate Peanut Butter and Chocolate Caramel contain soy protein.
Odwalla: Isolated Soy Protein is the #1 ingredient in their Original Super Protein Bar and their Chocolate Peanut Butter bar. Other flavors available did not contain soy protein.
Honey Stinger: Contains soy nuggets made up of soy protein isolate, rice flour, malt and salt.
Luna BarsZone Perfect: Contains soy protein nuggets.
Balance BarsClif bars: All bars available contained soy protein except Clif Kids bars.
ThinkThin: Their soy crisps are made from soy protein isolate.
Powerbar/Powerbar Pria*NuGO: Contains soy protein but claims to use organic hexane-free soy crisps.
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Source: Natural News
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