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Why Is Oatmeal Good For You?

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Oatmeal is a ubiquitous breakfast staple enjoyed across all age ranges. Historically enjoyed throughout the USA and Europe, oatmeal is also gaining traction in developing countries because of its affordability and its health benefits.

Oatmeal is made of oats, which are packed with nutrients and are higher in fiber and protein compared to other grains.

Whether or not you’re on the HCG injections diet plan, you should consume healthy foods, and oatmeal is a fantastic choice. Here’s why:

 

Oats are very nutritious

Oats are a good source of B vitamins, minerals, and soluble fiber. Processing and cooking methods affect the texture of oats, but the nutrients contained remain the same.

Oats typically have manganese, a trace mineral important for development, metabolism, and growth; iron, which helps in transporting oxygen in the blood; magnesium, which aids in bone health and preventing osteoporosis; selenium, an antioxidant that helps in thyroid gland function, DNA production, and cognitive function; and zinc, which is necessary for strengthening immunity.

 

Oats are incredibly fulfilling

Oats contain beta-glucan that increases the feeling of fullness in your stomach, making you eat less and therefore decreasing your intake of calories. Beta-glucan also encourages the release of peptide, a hormone produced in the gut in response to eating. Beta-glucan is also a prebiotic, and it feeds the good bacteria in your gut.

 

Oats lower your bad cholesterol

The beta-glucan in oats aids in lowering LDL or “bad” cholesterol levels. This is linked to decreased risk for heart disease. Beta-glucan may also increase the excretion of cholesterol-rich bile, thus reducing the circulating levels of cholesterol in the bloodstream.

 

Oats improve blood sugar control

Diabetes is a pretty common disease. In America alone, more than 4,000 people are diagnosed with the disease every 24 hours. Type 2 diabetes accounts for 90 to 95 percent of those cases. It is caused by decreased sensitivity to the hormone insulin and is characterized by significantly high blood sugar levels.

The beta-glucan in oats can delay the emptying of the stomach and the absorption of sugar in the blood, thus resulting in lower blood sugar levels and improved insulin sensitivity.

 

So make sure to get your regular dose of oatmeal in order to reap its health benefits!

Simple Tips In Preventing Wrinkles

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Aging is an inevitable part of life. From the moment you are born, the process starts, and it doesn’t really slow down – at least not in the way you’d imagine. The best you can hope for is to stave off the physical manifestations of aging as long as you can.

As early as your 20s – considered to be the heyday of your youth – you should already start developing habits that will help you prevent wrinkles and other signs of aging. There may not be any magic elixirs that will let you achieve eternal youth, but lifestyle factors can go a long way in improving not only how you look but also your mental state and energy levels.

So what, in fact, should you be doing to combat aging? Read on to find out!

Count colors, not calories

Generally speaking, the more colors you eat in terms of fruits and vegetables, the wider range of vitamins, minerals and antioxidants you consume.

Try broadening your palate with deep leafy greens like kale and spinach, and add a dash of blues and purples with eggplants and beetroots. Don’t forget your reds, yellows, and oranges with carrots, turmeric, and peaches!

Choose healthy fats

Fats must be avoided, yes, but this is not applicable to all kinds of fats. There are some fats that are considered good fats, essential for brain health, hormone function, and strength of your hair, skin, and nails.

Avocados shot to popularity among health buffs for a lot of reasons, and of those include being a good source of monounsaturated fats. Aside from getting health benefits, you can also prepare avocados in several ways, as they pair well with various foods and salads.

Eat protein

Your body needs protein to build and repair your hair, skin, eyes, and skin. Protein also helps with various bodily functions, such as speeding up chemical reactions and regulating activities of the cells and organs.

Reach for grass-fed beef, pasture-raised chicken, and wild oily fish for your protein. Don’t forget your eggs too – the whole egg, not just the whites. If you’re vegan or vegetarian, you can try hemp seeds, sprouted legumes, and tempeh.

Drink plenty of water

Water is essential to the human body in a way nothing else is. Not surprising, since up to 60% of the body is made up of water. As such, it is imperative that you replenish constantly.

Drink water as soon as you wake up and before you go to sleep, and as often as possible. As a rule of thumb, you should consume about 2 liters of water each day.

Do these in conjunction with your HCG injections, and you’ll feel and look better and healthier!

How to Choose the Fitness Center for You

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Even though an exercise regimen isn’t strictly necessary when you’re following the HCG injections diet plan, working out is still a good thing to do to keep your body in tip-top shape, especially if you want to tone specific parts of your body such as the arms or your tummy. If you are thinking of starting a workout routine, you might be considering joining a fitness center.

Joining a fitness center has several benefits. For one, it provides a safe environment dedicated to working out, and you will mostly be surrounded by like-minded people. For another, activities within a fitness center are supervised and regulated by professional trainers. You can make use not only of the equipment but also the services of the trainer, who could offer you guidance specifically designed to help you meet your fitness goals. The trainer might even help you recognize what your goals are in the first place.

Before you close this tab and book your membership, you should first be informed about what to assess when choosing the fitness center. The following are some key factors to consider:

Location

You are more likely to follow through with your membership if the center is close to your home, your workplace, or both. If the center is too far and out of your way, you will be more inclined to find reasons to skip out.

Equipment and Programs

The center should have equipment and/or programs that cater to the kind of activities you are interested in and will help you achieve your fitness goals (e.g. personal training, weights training, circuit training, aerobics, etc.). Your exercise program should have variety as well so you don’t get bored or lose interest. You should also think of facilities that you might need when attending the program. For example, if you will be going to the center by car, you should factor in whether there is a parking lot nearby.

Atmosphere

The center should offer you a comfortable environment for working out. Ask yourself if you would feel relaxed when working out in the center, or if you feel conscious or embarrassed. Take note of the state of equipment as well – see if they are in working order. Observe the cleanliness in the center and what kind of clientele it attracts.

Fitness Center Staff

Make sure that the staff in the fitness center have proper training and are certified by recognized industry associations. You should also ensure that the staff are aware and are capable of handling anything you might need especially if you have specific health conditions.

You should also find out how much the membership fee is and what the inclusions are. A fully detailed membership agreement will help you down the line. Find out about the policies for membership and the rules you must abide by to avoid misunderstandings.

 

Before actually joining a center, you should be sure that it’s the right choice for you. Remember that joining itself won’t keep you healthy and fit—exercise does.

Health and Nutrition for Athletes

It is an acknowledged fact that good nutrition leads to good health, and good health greatly contributes to one’s performance. This holds especially true for athletes, whose foundation to better performance is a well-balanced and healthy diet. An athlete following the HCG injections plan should consult a nutritionist to make sure if there are other adjustments to be made, especially as sugar levels are regulated.

An athlete’s diet should be able to:

  • provide enough energy to fuel the body through demanding training regimen;

  • provide enough fluids to avoid dehydration;

  • empower prime performance by helping the athlete reach the ideal body weight and fat and muscle levels;

  • improve the athlete’s adaptive abilities and recovery periods; and

  • enhance the athlete’s general health, among others.

Though generally similar to the general public, there are some additions to the athlete’s diet.  Athletes who have an extraneous workout routine need to increase their energy intake. Guidelines for carbohydrate and protein intake based on grams per kilogram (g/kg) of body weight should be consulted.

Unrefined carbohydrates (e.g. wholegrain bread and cereals) should be at the core of athletes’ diet. During digestion, the body breaks down all carbohydrates into glucose, which is the body’s chief energy source. Glucose can then be converted to glycogen and stored in the liver and muscle tissues, and can thus act as fuel for muscles and other body systems during exercise.

Athletes are advised to adjust their carbohydrate intake according to their exercise level:

  • Light intensity exercise (30 minutes per day): 3 to 5 g/kg per day

  • Moderate intensity exercise (60 minutes per day): 5 to 7 g/kg per day

  • Endurance exercise (1 to 3 hours per day): 6 to 10 g/kg per day

  • Extreme endurance exercise (more than 4 hours per day): 8 to 12 g/kg per day

It is suggested that athletes’ fat intake come from olive oils, nuts and seeds, avocados, and other healthier options. It is also advised to refrain from consuming high-fat foods such as pastries, chips, and fried foods.

For their protein, athletes are advised to consume an amount that is only slightly higher than that recommended for the general public. In any case, protein needs are easy to meet by following a high-carbohydrate diet many high-carbohydrate foods are rich in protein too. A proper dose of protein will also help in stimulating anabolism.

Athletes should drink plenty of fluids before, during and after their workout sessions. Though water is okay, in high-intensity and endurance regimens, sports drinks might be better since they usually contain sodium, which helps in absorption.

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Signs That You Are Not Getting Enough Protein

“Protein is king,” according to Dr. Spencer Nadolsky. In fact, we have to at least intake 0.36 protein per pound of our body. This macronutrient makes up the major component of all our cells and provides essentials amino acids that keep our body energized all throughout the day. This is why protein is so important in HCG Injections diet, as most of the calories on the diet come from very lean protein that includes white and red meat, poultry, and white fish.

The problem is some of us aren’t aware of how important protein is in the body. In this article, we listed six impacts of protein deficiency in our body. Read it here:

Your bones will be weak
Your bones need to have not only a dose of calcium but also enough protein, too. When you are not getting enough protein to fuel your organs, your body borrows from other areas, including the storage in your skeletal muscle tissue. This leads to lack of support, which may result to being more prone to injuries likes fractures and breaks.

You always feel tired
If you always feel sluggish, even after a long night of sleep, then your body might signaling you for protein. Having enough protein in each meal helps you to be more energized throughout the day. Protein deficiency can leave you feeling exhausted and fatigued.

You can’t build enough muscle mass
If you are constantly not feeding your body protein, your body will break down muscle to get more of it. And slowly, if you lose muscles, they will hold on to fat stores, resulting to your body composition changing in an adverse way.

You are hungry most of the time
This is what we are trying to avoid in the HCG Injections plan. Those who are in diet are much more aware of how high-protein foods can make the body feel satisfied and full. High-protein foods take a longer time to digest compared to others. If you are always craving for food, then you may not be eating enough protein in your diet.

You are losing healthy hair
Hair is primarily made up of protein. So, not enough protein can result to hair problems, such as thinning hair, hair loss, and hair fall. Daily hair loss of around 50 to 100 hair strands per day is typical. If you are suffering from excessive hair loss, then consuming inadequate amounts of protein can be the cause.

You are feeling more anxious and moody
Amino acids are the building blocks which control moods. Protein helps the brain combine hormones like dopamine and serotonin that help bring on positive feelings like calmness, excitement, and positivity. Lack of protein leads to fluctuation in these hormones; therefore, moodiness ensues.

If you are experiencing most of this signs, then you should be taking note of the amount of food nutrients that you are taking in your diet. Getting protein in your diet is beneficial. It can burn fat, help muscle recovery, heal injury, and improve brain function and even mood positivity.

After this, better keep a food journal. Monitor the foods that you consume and add up grams of protein. In the next three days, see how much protein you’re actually getting in your diet. You might see significant improvement in your quality of life.