Magnesium-Rich Diet Helps Maintains Good Blood Pressure

In a study published in Hypertension, a journal, disclosed that having adequate dietary magnesium helps in maintaining healthy blood pressure.

magnesium rich diet

Researchers stipulate that an adequate amount of magnesium in body dilates arteries, thus lowering blood pressure.

It is advised that people should eat food rich in magnesium, of which include whole grains, nuts, beans and green leafy vegetables. According to lead researcher Dr. Yiqing Song from Indiana University’s School of Public Health, they were able to gather data from 34 clinical trials on magnesium supplements which had 2000+ people for their study. The people involved were asked to take the supplements ranging from 240 mg to 960 mg. After the data has been assessed, the researchers observed a minute, yet important connection between magnesium intake and robust reductions in blood pressure.

For instance, by taking around 368 mg of magnesium daily for three months, the researchers noticed that it leads to a decline in systolic blood pressure as well as in diastolic blood pressure; meaning, having higher levels of magnesium can be related to blood flow improvement.

As said by the researchers, “This amount of magnesium [368 mg/day] can be obtained from a healthy diet that is consistent with AHA dietary recommendations.”

Penny Kris-Etherton, American Heart Association spokeswoman, says that the study points out the importance of having a healthy diet which incorporates essential nutrients. She then asserted strongly that clinicians should focus on the importance of well-balanced meal instead of stressing on certain benefits. Though the new findings may make monitoring of magnesium levels as an important part of screening for a healthy heart, requirements of magnesium supplements may not be necessary.

5 Ways To Make Food Healthier While On FMD Diet

One of the most rewarding and fulfilling lessons we learned while undergoing the fast metabolism diet is food awareness, that is to say, which ones are beneficial and which lot could sabotage our metabolism. However, do you know that you can make your every meal healthier than it already is?

5 Ways to Make Your Food More Healthier While On FMD Diet

Here are our top 5 tips on how to make heartier and healthier meals while you’re on fast metabolism diet.

1. Know When To Choose Organic Food

Although we recommend to our dieters to patronize organic food whenever possible, we understand that it is a bit expensive. For our dieters who cannot afford to go all-organic yet, we recommend you start first with fruits and veggies, and animal protein.

organic is worth it

These two types of food group are most vulnerable to pesticides, growth hormones, and chemicals, and we eat consume them on a daily basis. This increases our risks of acquiring mortal diseases such as Diabetes, High Blood, Stroke, and Heart disease. The following are the list of food we recommend for you to switch to organic first:

  • Turkey, Beef, Chicken, Pork
  • Strawberries, Raspberries, and Cherries
  • Apples and Pears
  • Tomatoes
  • Spinach and Salad Greens
  • Sweet Potatoes
  • Celery
  • Peppers
  • Cucumbers

2. Combine Powerful Food with Better Nutrient Absorption

Fortunately, we’ve already got this tip half-covered. The food we recommended you eat per phase, as well as your meal map, were designed strategically to help your body get the optimum nutrition it needs, but if you want to boost your nutrient absorption further, you can combine these powerful, nutrition-house food into your meal recipes.

Tomatoes and Olive Oil – We all know that the Lycopene found on tomatoes have powerful cancer-fighting antioxidant properties but this nutrient is best absorbed when combined with a healthy fat such as olive oil. It is also revealed that lycopene absorbs more efficiently when you processed it into natural tomato puree and paste.

Spinach and Lemon juice (from squeezed lemons) – Green, leafy veggies are packed with Iron that promotes healthy blood circulation in your body. The presence of vitamin C enhances iron absorption up to 6 more times.

Eggs and Avocado – These two types of food are match-made in heaven. The healthy fats found in avocado helps the absorption of fat-soluble vitamin D that is found in eggs.

3. Eat Slowly and Chew

Tip of the Week: Chew your Food Thoroughly! A study says people reported feeling fuller when they ate slowly, thus helping you lose weight.:

We may sound like a broken playlist by now, but we’ll never get tired of reminding you of this simple and gentle advice: Chew your foods well and eat slowly. Breaking your foods into smaller chunks will ease your digestion. It can also help your gut to absorb the energy and nutrients from digesting foods.

Aside from that, your brain normally takes 20 minutes before it sends a signal that you’re full. So take time and relish in the foods you’re eating to avoid overeating.

4. Know when to soak, crush, or sprout your ingredients.

Our nutrient intake is not only determined by the food we eat but also with the way it is cooked. In order to get the optimum nutrition you need, here is a guide on when to apply the necessary cooking method for your meals.

Soak – Soaking legumes and beans overnight will help improve the nutritional value of your meals. Since legumes and beans have water-soluble nutrients after soaking, it will help your body to absorb minerals such as iron, calcium, zinc, and magnesium easier.

Sprout – This method is good for pulse veggies such as alfalfa, mung bean. and chickpeas since they require more effort to soak. Sprouting can also increase the availability of nutrients stored in these veggies. Sprouting is best recommended if you’re making salads since it gives an extra nutrient boost.

5. Know when To Eat Raw/Cooked/Frozen Foods.

Whether you prefer to eat raw or cooked foods, it cannot be denied that food are nutritional powerhouses. But do you know when is the best time to eat them?

If the foods are rich either in Vitamin B1, B5, Folate, and Vitamin C, it is recommended to eat them as raw. It’s because these veggies are sensitive to heat. When heated, their nutritional value decreases, so it’s best to eat them in their natural, uncooked state.

If the food are rich in beta-carotene, (such as squash, carrots, and sweet potatoes) lycopene (tomatoes), it is recommended to eat them when cooked.

For fruits, you can eat them either as fresh or frozen. But research found that frozen fruits and veggies actually have richer nutrient compounds like vitamin C, antioxidants such as lutein and beta-carotene than their fresh alternatives. Frozen carrots and blueberries are the living proof of that.

6 Nutrients that Every Menopausal Woman Should Include in her Diet

Menopause is a natural physical transformation that women deals with, it is when ovaries stop producing egg cells. This process causes our body to undergo a hormonal change that may leave us to face its horrible effects and symptoms.

Menopausal Women Nutrients

Menopausal stage usually starts by the age of 40, it varies in different cases. And there is a common question that menopausal women have. How do we make our menopausal stage more bearable? Well, the ideal solution to that would be through a healthy diet! If our aim is to maintain a healthy body, then it is just imperative to get a nourishing meal plan. Here’s a quick guideline for your diet. There are essentially 6 nutrients that you should include in your diet for a gentle menopausal period.

1. Calcium

The most common misconception in the health and fitness world is that Calcium is mostly found in dairy products. Most of the fast metabolism dieters before were hesitant to start because dairy products are not allowed in this diet. They were afraid they couldn’t meet their Calcium nutrient requirement.

calciumIt is true that there are many Calcium-rich foods that you can consume that are allowed in this diet. You can opt to eat more Salmon, Halibut, Oranges, Kale, Sesame seeds, arugula, and broccoli since they are rich not only in calcium but also in healthy fat and protein. These foods can help you meet your daily Calcium requirement.

Note: Remember that the recommended amount of Calcium you needed to have in your daily intake is at least 1,200 milligrams. This is due to the fact that one of the disadvantages of menopause is decreased bone health. Thus, increasing your risks on osteoporosis. It is advised to eat Calcium-rich foods to prevent osteoporosis.

2. Iron

iron menopause foods

Although your body’s need for Iron decreases after menopause, your body still need Iron in order to maintain the circulation of your body through oxygen-carrying red blood cells. You can increase your Iron intake by eating meat, oysters, eggs, nuts, and lentils.

3. Fruits

fruits

Eating fruits will help you decrease the tiredness you feel during menopause, so be sure to eat one. Fruits contain many vitamins like A, B1, B2, B6, C, E, etc that are important in maintaining your health and well-being. You can check the allowed fruits to eat per phase here.

4. Vegetables

veggies

The most important food you need to incorporate in your healthy diet is veggies. Vegetables have no cholesterol, are low in fat and calorie, more importantly, they contain rich vitamins like Potassium, Folate, Dietary fiber. Vegetables can help achieve the healthy body you wanted, so we recommend you eat as many as possible (no limits!), just as long as you make sure that they are allowed in your current phase.

5. Fiber

If you’re already eating fruits (as per tip #3), then you should be fine with this. Fibers are primarily found from fruits. Fiber-rich foods help you lower your cholesterol, stress levels, boost your energy levels and make you feel fuller and satisfied.

6. Water

Last but definitely not the least, always maintain your water daily intake, especially if you’re undergoing through menopause. It will reduce the dryness you’re experiencing on your skin and private areas. The dryness is usually caused by the decreased level of estrogen hormone in your body. It can also help reduce the bloating that is caused by low estrogen levels as well.

We all know that most women dreaded facing their menopause because of the horrendous symptoms we got to experience. We’d have enough of that dealing with our menstrual cramps and now this! But with proper diet and exercise, we can diminish its effects and make it more bearable.

Philadelphia: The First Major City to Tax Soft Drinks

We’ve all known how the health and fitness advocates are battling against the consumption of unhealthy soft drinks. The high concentration of sugar found in these processed drinks not only triggers our intense sugar craving but it also increases our risk of Type 2 Diabetes. Most health advocates strongly advises us to stop soda consumption as much as possible in order to improve our current lifestyle and well-being.

Philadelphia Tax Soft Drinks

If you still find yourself having a hard time reducing your soft drinks intake, this news might encourage you to stop consuming it.

Philadelphia has become the first major city in the United States to slap a 1.5 cent-per-ounce tax on sugary drinks in which many cities like New York, City of Brotherly Love have failed to pursue. The city council voted 13-4 in favor of taxing sugary drinks.

The Philadelphia tax was marked as one of the major victories for health advocates who are leading a movement against giant soda manufacturers. This victory could stir up movement in Oakland, San Francisco, and Colorado as they vote on similar taxes this coming November this year. If the result of all cities will be deemed positive, it is projected to create a fatal blow to the soft drink’s industry.

Interestingly, the positive health impact that came from the tax campaign was not Philadelphia Mayor Kenney’s primary concern. His campaign pledge was to provide a universal pre-kindergarten. The funds that will be used in supporting the program will come from taxation. And the taxing on sugary drinks just happened to be the best option to raise the revenue. The Mayor stated in the rewritten version of soda-tax advocate playbook that the tax is projected to raise up to $91 million in its first year, which will be used in funding the program.

The Fast Metabolism Diet Community’s Opinion:

Mayor Kenney may have a different path in pursuing this movement, but it is no doubt that the health industry of Philadelphia will greatly benefit from this. More taxes on sodas could mean less consumption. Most Americans will be encouraged to patronize healthier drinks, improving their health and well-being in the process.

Need Some Exercise Motivation? Pokemon Go Will Make You Love Exercise!

Some, maybe most of us fret the thought of doing exercise because it connotes to a tiresome and laborious activity and aggravates the tiredness especially when we suffer Delayed Onset Muscle Soreness (DOMS). It’s a horrible feeling, right? Aside from that, our working schedules, unplanned appointments, and night-outs often got in our way, making us hard to stick to our exercise regimen.

Need Some Exercise Motivation- Pokemon Go Will Make You Love Exercising!

If you found yourself seeking some motivation to get you into the mood of exercising, then the rising popularity of the augmented-reality game Pokémon GO – Niantic, Inc. is the one you might be waiting for!

It’s only been a few weeks since Pokémon GO was released in the United States, but it’s already been on the top of the most downloaded app more than Tinder. What makes this game unique is it promotes body coordination and activity. You get to exercise your legs as you search and capture some Pokemon! You get to be walking around and exercise while you’re enjoying playing the said game!

Let’s hear the positive and healthy remarks it garnered from its players:

 

Who knew this one popular app game not only reminds you of your childhood memories with Ash and Pikachu, but it can also be your buddy in exercising and losing weight! If you haven’t already, try to download this game and see for yourself.

Recall Alert! Health Risks on E.Coli Contamination on General Mill Flour

Recall Alert! It has been announced that some products of General Mill are advised for recall due to E.coli contamination. We therefore warn our dieters to watch out for the flours they might have purchased days ago. So if you are planning to bake something this week, pls. make a double check of your flour brand or cake mixes.

General Mills Flour

Fortune recently reported that General Mills Wondra flour (which was named in the recall) was used in three other Betty Crocker Cake Mixes namely:

  • Betty Crocker Delights Super Moist Party Rainbow Chip Cake Mix
  • Bett Crocker Delights Super moist Carrot Cake Mix
  • Berry Crocker Moist Rainbow Bit Mix Cake Mix (Canada only)

The recall for the said products was a result of the recent outbreak of deadly bacteria E.coli case. Since December 2015, 42 people have already fallen ill caused by the said bacteria. However, there’s no need to fret about it!

The good news is that no illnesses have been reported by the company about the potential harmful risks of said mixes. There’s also no General Mills or Betty Crocker products added to the recall list. The company’s spokesperson also told Fortune that the retailers were already notified about the recall last Monday. The recalled products shall be removed from the shelves quickly.

Italian Scientists Claimed that Pasta Does Not Make You Gain Weight

We’ve all heard how the wheat and gluten found in pasta can make us gain more weight and trigger deadly diseases in our body, especially to those who are gluten intolerant.

In fact, eating pasta made from wheat is not allowed in this diet. The fast metabolism pasta brands we’ve recommended in the diet are made from natural ingredients.

PASTA wieght

But recently, the health and fitness world are thrown into hype again as two studies from Italian Scientists revealed that Pasta does not contribute to weight gain and obesity. Let’s hear more about these studies below:

The research which was published in Nutrition and Diabetes journal was conducted over 23,000 adults who have undergone a healthy Mediterranean diet. This diet, rich in veggies, fruit, fish, and whole grains, promotes better overall health and lowers the risk of heart attacks, strokes, and Alzheimer’s disease.

The researchers at Neuromed (Istituto Neurologico Mediterraneo) in Italy also found out that the correlation between having a healthy BMI and pasta consumption was not affected by the diet was followed closely. Let us read some of the critical claims stated by the principal authors of the research.

“We have seen that consumption of pasta, contrary to what many think, is not associated with an increase in body weight, rather the opposite. Our data show that enjoying pasta according to individuals’ needs contributes to a healthy body mass index, lower waist circumference and better waist-hip ratio” George Pounis, the paper lead author.

“In light of this research, we can say that this is not a correct attitude. We’re talking about a fundamental component of Italian Mediterranean tradition, and there is no reason to do without it.

“The message emerging from this study, as from other scientific analyses conducted in the context of the Moli-sani Project and INCHES, is that Mediterranean diet, consumed in moderation and respecting the variety of all its elements (pasta in the first place), is good for your health”. Licia Iacoviello, Head of Laboratory of Molecular and Nutritional Epidemiology at Neuromed Institute.

Associate Professor of Nutrition and Health at the University of Reading also added that the pasta consumption conducted in the research was not an isolated case. But rather, it was consumed as part of the diet.

“In this study, people who consumed a lot of pasta also followed a traditional Mediterranean diet, which is not surprising as the study was conducted in a Mediterranean population. Pasta intake could, therefore, be mainly a marker for adherence to this kind of diet.

“What is interesting however is, that these results clearly show that it is wrong to demonize carbohydrates as the data clearly show that consumption of a carbohydrate-rich food such as pasta does not have to have an adverse effect on body weight.

“The results of this study confirm current dietary recommendations and support the recommendation for a balanced diet.”

The Fast Metabolism Dieter’s Question:

What is your stand on this controversial issue, dieters? Share your thoughts below.

3 Refreshing Drinks you can Make this Summer Season

To many, summer is the most exciting season because they can do many activities during this time compared to other seasons. While we can be thrilled with the idea that summer is here, we can also easily experience exhaustion and dehydration for this period due to the excruciating heat of the sun. And yes, It’s quite difficult to keep your pacing when you’re feeling drained and uncomfortable due to humidity. So what can we do about it?

3 Refreshing Drinks You Can Make This Summer SeasonTo some, summer also mean enjoying sodas and sugary refreshments, but to us FMDieters, junkie drink is a no-no! So, the solution to keep hydrated is by drinking the natural and healthy options. Check out these 3 refreshing drinks that are blissfully good this summer season.

3 FLAVORED WATER VARIATIONS IN FAST METABOLISM DIET

1. Opt for Flavored Water

If you find yourself facing a challenge of meeting your daily water requirement, then it’s time to spice up and make some variation to your drink! You can try making a flavored water. You can add some citrus or lemon in your spring water to give some metabolic boost. If you’re not up for some juicy taste, opt for phase-specific fruits and veggies on your flavored water like watermelon, strawberry, and spinach.

herbal tea

2. Make Your Own Iced Tea

No, we’re not saying you can now drink your favorite non-herbal and cool-flavored tea. Remember that those beverages still have caffeine content in it. What we will be making here are cold and refreshing herbal teas. You can add 1-2 teaspoons of dried or fresh mint to your favorite peppermint tea bags and spring water and leave it for 30 minutes. You can also add some ice and stevia or xylitol for a perfect chilling summertime drink.

Tropical Green Fruit Smoothie3. Opt for Tropical Smoothies

Adrenalin-calming fruits like watermelon, pineapple, and mangoes are great this summer season! Not only they are perfect in re-hydrating but they are also packed with fiber and vitamins to stabilize your blood sugar level and keep you fuller and satisfied. You can check out our refreshing smoothie recipes here.

No matter what activities you’ll be engaging this summer, remember to stay fit and healthy by hydrating and providing your body the proper nourishment it needs.

5 Tips to Stay Healthy this 4th of July

Our Independence Day, also known as 4th of July, is one of the most highly anticipated holidays in America. Not only do we get to commemorate this important event, but this is also the perfect time to hold a grill party and enjoy the hot and warm weather. It’s a fine time to catch up with our friends and engage in chitchat and outdoor activities.

5 Tips to Stay Healthy this 4th of JulyWhile it is delightful to engage and bond with our friends and families this holiday, it is also important to remember our ground when it comes to health and well-being. Remember that you can still enjoy this event without refraining yourself from indulging yummy foods. Here are our top 5 tips for you to have a euphoric 4th of July celebration.

1. Opt for Light Foods

No one would want to eat a heavy, full meal while letting yourself get exposed to the sun’s scrutinizing heat, so go for more salads and side dish instead of eating the main course. Opt to grill more fruits and veggies. They are healthier and lighter to eat and you wouldn’t worry about binge or overeating while you’re having a nice chit chat with your friends.

2. Start Your Day with Breaking Some Sweats

Just because it’s 4th of July doesn’t mean you can now skip exercising. No. We encourage everyone to continue doing their phase-specific exercise. Let’s get your blood pumping and spark your metabolism up to burn all the foods you’ll be eating for this special day!

3. Stay Hydrated

5 Stunning Health Benefits of Drinking Water

We already know the awesome benefits of water can bring to our body, but we still recommend you to stay hydrated especially now that it’s summer. The warm weather can make you feel hot, bothered, and drained. So keep on drinking water and pair it up with watery fruits like watermelon, mangoes, and pineapple. These fruits are packed with vitamins, fiber, and water that can help you withstand the intense heat every day.

4. Make sure your grill is clean

After grilling your favorite fast metabolism diet recipes, do a quick clean up of any left debris and food. You can turn on the heat and let it burn a bit. When it’s cool, make sure to do a quick scrub. Having your grill in a deep clean to keep off the bacteria and germs from contaminating your food and body.

5. Choose Healthy Drink Options

Although we already recommended on tip #3 to stay hydrated, there will be times where you will crave for more cool drinks to clench the thirst you’re experiencing, especially that it’s not only Summer season but it’s also a holiday! Lots of drinks and beers will surely be served on the table! So better yet before you give into drinking those sinful drinks, we suggest you hold on and think again! Don’t waste all the tremendous efforts you gave in losing weight just to quench your thirst! Opt for drinking healthier alternatives like your favorite smoothies and herbal tea! If you cannot avoid drinking wines, go for organic, sulfite-free ones.

Don’t let the festivity of this holiday ruin your fast metabolism diet plan. With moderation and conscious effort in making the right choices on food, you can maintain your health while celebrating our Independence Day this 4th of July. Happy 4th of July!

Coconut Lime Raspberry Chia Pudding – Phase 3

Dessert is a very important component of a meal, at least for sweets-lovers out there. To satisfy your cravings for sweets, we offer you this Coconut Lime Raspberry Chia pudding recipe, a healthy one at that! Try it out and prepare to take a bite of happiness in a glass.

Serving: 1 cup

Coconut Lime Raspberry Chia Pudding

Ingredients:

Instructions:

  1. Combine half the raspberries and the remaining ingredients in a large container.
  2. Mix well and close container. Refrigerate overnight or at least 5-6 hours.
  3. Divide into 2 bowls or glass dishes, top with remaining berries and serve. Enjoy!

 

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