Insulin is a hormone that plays a significant role in regulating blood sugar levels. When we consume carbohydrates, insulin is released to help transport glucose from our bloodstream to our cells for energy or storage. High levels of insulin can lead to insulin resistance, which is a key factor in the development of type 2 diabetes and other diseases. Strategies to optimize insulin levels for fat loss include consuming a balanced diet with a focus on whole, unprocessed foods and reducing intake of refined carbohydrates and added sugars.

Hormones And Fat Loss

Exercise is a critical component of fat loss because it increases our energy expenditure and can help to build muscle, which in turn boosts our metabolism. Different types of exercise have different effects on fat loss, with high-intensity interval training (HIIT) being particularly effective. HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. This type of exercise can increase the number of calories burned both during and after the workout.

Exercise and Its Impact On Fat Loss

A calorie deficit is necessary for fat loss, meaning that we need to burn more calories than we consume. However, the quality of our diet is also important. Consuming a diet that is high in protein can help to preserve muscle mass and keep us feeling full, while avoiding processed foods and added sugars can reduce inflammation and promote fat loss. Foods that are particularly beneficial for fat loss include lean protein sources, fruits and vegetables, and healthy fats like avocados and nuts.

Diet and Its Impact on Fat Loss

Our metabolism plays a significant role in determining our energy expenditure and the rate at which we burn fat. Strategies to increase metabolism for fat loss include building muscle through strength training, getting adequate sleep, and eating a balanced diet that is high in protein. Consuming caffeine and other stimulants can also temporarily boost metabolism.

Metabolism and Its Role in Fat Loss

Our body uses different energy systems to fuel different types of exercise, and each system has different effects on fat loss. The three primary energy systems are the phosphagen system, the glycolytic system, and the oxidative system. The phosphagen system is used for short bursts of high-intensity exercise, while the glycolytic system is used for moderate-intensity exercise, and the oxidative system is used for low-intensity exercise. Combining different types of exercise can help to optimize energy systems for fat loss.

Energy Systems and Their Role in Fat Loss

Intermittent fasting is a strategy that involves alternating periods of fasting with periods of normal eating. This can have a positive impact on hormones that are associated with fat loss, such as insulin, growth hormone, and glucagon. Fasting can also increase autophagy, the body’s way of breaking down obsolete tissues that can potentially contribute to the development of disease. Prolonged fasting limits insulin levels which makes storage of fat slow down significantly.

Hormonal Effects of Fasting

<ul><li>Prioritize protein in the diet, followed by fat, minimize sweets and processed foods.</li><li>Drink water but eliminate consumption of calories for 14-16 hours each day.</li><li>Utilize HIIT and resistance training to maximize energy expenditure.</li><li>Know what you want to accomplish and keep this purpose in mind throughout your gradual lifestyle change.</li></ul>

Simple Habits

food

Food

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Health

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Motivation & Inspiration

exerciseandfitness

Exercise & Fitness

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Science & Nature

Becoming a fat burning machine

<ul><li class="ql-align-justify">Calcium, magnesium, and Vitamin K are essential for bone health. </li><li class="ql-align-justify">You are your best ally when it comes to building and maintaining strong, healthy bones. </li><li class="ql-align-justify">What you eat plays an important role in determining your bone health. </li><li class="ql-align-justify">Specifically, consuming adequate amounts of calcium (1000 mg for adults ages 19-50) and vitamin D (200 IU for adults ages 19-50) is essential for strong bones. </li><li class="ql-align-justify">Magnesium and vitamin K are also important for bone health. </li></ul>

Eating smart for bone health

<ul><li class="ql-align-justify">Calcium can help to build stronger, denser bones early in life and keep bones healthy as we grow older. </li><li class="ql-align-justify">It is a mineral that is essential for life, yet a lot of people do not get adequate calcium on a daily basis. </li></ul>

Bone-Friendly Nutrient: Calcium

<ul><li class="ql-align-justify">Yogurt is an excellent source of calcium. </li><li class="ql-align-justify">Many brands contain about 40 percent of daily calcium needs based on an 8-oz. serving. (We recommend low-fat and fat-free.) </li><li class="ql-align-justify">Plus, yogurt is a tasty and versatile food. </li><li class="ql-align-justify">Have it for breakfast topped with two tablespoons of granola, as a snack on its own.</li></ul>

Calcium Source: Yogurt

<ul><li class="ql-align-justify">Just 1.5 oz. of reduced-fat cheddar cheese will meet about 30 percent of your daily recommendation for calcium. </li><li class="ql-align-justify">Add a slice to sandwiches, salads, or enjoy as a snack with crackers. </li></ul>

Calcium Source: Cheddar Cheese

<ul><li class="ql-align-justify">No surprise surprise here, milk is another excellent source of calcium. </li><li class="ql-align-justify">An 8-oz. glass of milk contains about one-third of your daily calcium needs. (Skim or low-fat is best.) </li><li class="ql-align-justify">Most brands of milk are fortified with vitamin D, another nutrient essential for bone health. (More on vitamin D in a minute). </li><li class="ql-align-justify">If you’re not a dairy fan or are unable to tolerate lactose, look for a fortified soymilk, or try a lactose-free milk. </li></ul>

Calcium Source: Milk

<ul><li class="ql-align-justify">A great non-dairy source of calcium is tofu. </li><li class="ql-align-justify">Just one-half cup of firm tofu fortified with calcium has about 20 percent of the daily recommendation for calcium. (Not every tofu is made this way, so look for labels that declare it's a good source of calcium.) </li><li class="ql-align-justify">Tofu is also a good source of protein. </li></ul>

Calcium Source: Tofu

<ul><li class="ql-align-justify">Vitamin D also plays a critical role in building and protecting your bones. </li><li class="ql-align-justify">Vitamin D promotes calcium absorption, and studies show that people with low levels of vitamin D have lower bone density or bone mass. They are also more likely to break bones as they age. </li><li class="ql-align-justify">Vitamin D is naturally present in very few foods, but you can get it from sunshine, and more food are being fortified with this very important nutrient. </li><li class="ql-align-justify">While cod liver oil is perhaps the best natural food source of Vitamin D, there are other, better-tasting options (listed below). </li></ul>

Key Nutrient : Vitamin D

<ul><li class="ql-align-justify">Salmon is one of the best natural sources of vitamin D. </li><li class="ql-align-justify">Just 3.5 oz. of cooked salmon supplies about 90 percent of your daily vitamin D needs. </li><li class="ql-align-justify">What's more, salmon is a great source of protein and heart-healthy omega-3 fats. </li><li class="ql-align-justify">Try to have at least one salmon dish every week. </li></ul>

Vitamin D Source : Salmon 

<ul><li class="ql-align-justify">If weekly fresh fish is out of your budget, an economical source of vitamin D is canned tuna. </li><li class="ql-align-justify">Three ounces of canned tuna contains approximately 50% of your daily vitamin D requirement. </li><li class="ql-align-justify">Concern has been raised about mercury levels in some fish and shellfish, such as tuna. </li><li class="ql-align-justify">However most experts agree that the benefits of moderate fish consumption (up to 12 oz. of low-mercury fish per week) far outweigh the risks. </li></ul>

Vitamin D Source : Canned Tuna 

<ul><li class="ql-align-justify">Some ready-to-eat cereals are fortified with vitamin D. </li><li class="ql-align-justify">Check the labels and look for products that have at least 10 percent of the daily value of this important nutrient. </li></ul>

Vitamin D Source: Fortified Cereal

<ul><li class="ql-align-justify">The mineral magnesium provides many functions within the body, and one of them is to help keep bones strong (50 percent of body magnesium is found in bone). </li><li class="ql-align-justify">Eating a variety of food can help to ensure adequate magnesium intake. </li><li class="ql-align-justify">Women over 30 should aim for 320mg of magnesium daily, while men need 400 to 420mg. </li><li class="ql-align-justify">These numbers are easy to obtain from a variety of legumes, nuts, whole grains, and dark leafy vegetables (spinach and quinoa are especially good sources). </li></ul>

Essential Mineral: Magnesium

<ul><li class="ql-align-justify">Just one ounce of almonds (a small handful - about 24) provides about 20 percent of your daily magnesium needs. </li><li class="ql-align-justify">Almonds make a terrific snack on their own (just remember to watch portion size; one ounce of almonds contains about 164 calories, 3.4 grams fiber, and 15 grams fat, though only 1 gram saturated fat). </li><li class="ql-align-justify">They're also great as a topping for cereal, yogurt, or salad.</li></ul>

Magnesium Source: Almonds

<ul><li class="ql-align-justify">Soybeans are another excellent source of magnesium. </li><li class="ql-align-justify">About ½ cup cooked soybeans will meet approximately 20 percent of your daily magnesium needs. </li><li class="ql-align-justify">Edamame - plain steamed soybeans - make a great snack. </li><li class="ql-align-justify">You can incorporate them into salad or stir-fry for added protein and texture. </li></ul>

Magnesium Source: Soybeans

<ul><li class="ql-align-justify">Vitamin K serves many functions within the body, but mounting scientific research has linked this important nutrient with bone health. </li><li class="ql-align-justify">Recent studies indicate that vitamin K may help prevent bone resorption and adequate dietary intake is likely necessary to prevent bone loss. </li><li class="ql-align-justify">Vitamin K needs can be met by consuming a diet rich in leafy greens. </li></ul>

Key Nutrient: Vitamin K

<ul><li class="ql-align-justify">Leafy greens such as kale, spinach, Swiss chard and collard greens are very high in Vitamin K. </li><li class="ql-align-justify">Just 1/2 cup of these greens, cooked, can contain more than 500% of the recommended daily amount of vitamin K.</li><li class="ql-align-justify">Important health note: Misuse of vitamin K in supplement form can produce toxicity, and if you are taking the blood thinning drug Coumidin or any other anticoagulant drugs please check with your doctor before increasing or decreasing your vitamin K intake. </li><li class="ql-align-justify">When obtained from food sources, 500% of the DV may sound like a lot, but vitamin K consumed through food rarely produces toxicity. </li></ul>

Vitamin K Source: Leafy Greens

Knowing what food can serve essential nutrients for our body helps us to eat consciously and with more awareness. Being mindful about food that we consume for our body helps us to maintain good health in the long run.

Calcium, magnesium, and Vitamin K are essential nutrients for healthy bones. Our RD shows you good food sources.

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Sports

10 Foods for Strong Bones

In this post you will learn some tips and tricks to use if you're a basketball player or if you just wanna learn. I'm not going to do all 37 but I will do a couple.

Intro

There is nothing more important than having a plan of what you want to accomplish every time you step in the gym. Having a plan will allow you to stick to a schedule and be efficient.You know exactly what to do and you go in and do it. You won't get distracted.

Always Have a Workout Plan

You can write or type up you workout plan and print it. It's good to have a physical copy so you can make sure you go through all of it. You can type it on a doc and use the table function or do it on a spreadsheet.

Example of Workout Plan

Here are 5 quick reasons why tracking shots will make you a great shooter:<ol><li>You cannot improve what you don't measure.</li><li>It makes every single shot important.</li><li>Players can set shooting goals and commitments.</li><li>Players will see improvements.</li><li>Players will find out their weak shooting areas.</li></ol>Get a little notebook and a pencil and you can do form shot's out of ten and track to see when you can make ten out of ten.

Always keep a detailed shooting log

Shooting is one of the vital skills in basketball. It's important to develop a consistent form and repeatable shot.Here are the 10 steps players must follow:<ol><li>Shot preparation</li><li>Hand placement on the ball</li><li>Balanced base</li><li>Feet direction (the turn)</li><li>Consistent shot pocket</li><li>Eyes on target</li><li>Wrinkle the wrist</li><li>Elbow under the basketball</li><li>Balance hand</li><li>Rhythm shot + follow through</li></ol>

Perfect your shooting technique

Start close to the rim and go through the five spots around the rim. Get into a rhythm of shooting the basketball with good technique first and then gradually extend the range of your shot. The absolute worst thing you can do is step into the gym and immediately start throwing up shots from behind the three-point line.

Start with form shooting every time

Workout quality is more important than workout quantityYou might hear those stories about someone shooting thousands of shots for 10 hours in the gym. This is unnecessary (and can often be harmful. You could do more giving it your all in 1 hour VS someone who was carelessly chucking the ball up like hot garbage for 10 hours. By having a pre-planned workout and then getting in the gym with a determined mind you executing the workout at game speed and with 100% focus.

Quality over Quantity

"Practice like you play"

"Basketball is a beautiful game when all five players on the court play with one heartbeat."

Whether you're a young player still learning the game, a college athlete attempting to turn pro, or a coach looking to help out their team, you should always be on the search for new basketball training tips to improve your game.

Training tips for basketball

"If you want to make sure your brain has enough opportunities to clean itself, guard your sleep, especially during the first part of the night."-Lisa Mosconi

Author 

<a href="https://www.goodreads.com/book/show/35457267-brain-food">Brain Food </a>delves into the topic of nutrition and how certain foods and nutrients can affect the well-being of the brain, its memory function, its cognitive capability, and how what we ingest can reverse the brain’s inclination to develop certain diseases.

Brian Food - Book Summary (Nutrition For Cognitive Capability)

We all know that what we eat influences our appearance and our bodily functions. Many people find that they can cure or treat skin-related problems, digestion issues, or even <a href="https://www.laheartspecialists.com/blog/eating-to-cure-chronic-disease-food-as-medicine">chronic diseases </a>by regulating what they put into their bodies.  Still, the influence food has upon us goes further than that. According to the book, what we eat has a great impact on our brain. Lack of proper nutrition can cause brain fog, stress, and it can gradually lead to illnesses such as dementia.

Book Overview

Therefore, it is of utmost importance to start considering our relationship with food and prioritizing edibles that support our bodily functions and implicitly, our brain functions. For this reason, <a href="https://www.goodreads.com/book/show/35457267-brain-food">Brain Food </a>by <a href="https://www.lisamosconi.com/">Lisa Mosconi </a>explores the concepts behind neuro-nutrition and how we can support our brain by just eating right.

<ol><li>Food can be a cure or the source of a disease. </li><li>Stay close to water and to the good types of fat.  </li><li>Amino-acids and glucose are the powerbank of your brain. </li> </ol>

Too 3 Book Lessons 

Breakthrough discoveries show that well-known illnesses, such as Alzheimer’s, don’t actually develop due to poor genes most of the time. In fact, less than 1% of people develop this cognitive dysfunction due to their hereditary misfortune. However, food and other lifestyle choices play a much bigger role in the development of Alzheimer’s or dementia. Not just that, but they’re also responsible for 70% of all stroke cases, 80% of heart attacks, and 90% of type two diabetes! These alarming rates can only make us wonder, what is it that we do wrong?

Lesson 1:  Food Can Ve Either Poison Or Medicine.

We <a href="https://fourminutebooks.com/what-to-eat-when-summary/">eat </a>wrong. Out of all the things we actively do for our body, such as exercising or taking our medicine, eating is at the top of the list in terms of frequency. Complementary to that, our brain is most easily damaged by food. Therefore, we should really start looking at what we eat. One way or another, our brain needs to get 45 nutrients.

If you haven’t guessed by now, they come from our daily meals and they go straight into the composition of our brain. By <a href="https://fourminutebooks.com/genius-foods-summary/">eating smart </a>, you can boost your cognitive health, improve your memory, reduce stress and anxiety, and most importantly, slow down the aging process of your brain.

“Stay hydrated’’ is something we’ve probably heard more than once. And for a reason! The brain is made out of 80% <a href="https://fourminutebooks.com/what-the-eyes-dont-see-summary/">water </a>, and this special element is only one of the few ones allowed to pass the blood-brain barrier. In other words, water goes straight to your brain, as it is involved in the energy production process.

Lesson 2:  Staying Hydrated And Ingesting Fats

“Stay hydrated’’ is something we’ve probably heard more than once. And for a reason! The brain is made out of 80% <a href="https://fourminutebooks.com/what-the-eyes-dont-see-summary/">water </a>, and this special element is only one of the few ones allowed to pass the blood-brain barrier. In other words, water goes straight to your brain, as it is involved in the energy production process. Not just that, but water is also responsible for the brain’s chemical reactions, for filling up the spaces between the cells, and for flushing out toxins. Drinking two liters per day can boost your brain’s performance by up to 30%! Therefore, make sure to invest in a quality water<warningtag> filter and stay hydrated. </warningtag>

Lesson 2:  Staying hydrated and ingesting fats will support your brain  .

Not just that, but water is also responsible for the brain’s chemical reactions, for filling up the spaces between the cells, and for flushing out toxins. Drinking two liters per day can boost your brain’s performance by up to 30%! Therefore, make sure to invest in a quality water filter and stay hydrated.

As for the fats, the book draws a clear line between the unsaturated and the saturated ones. Your brain is a fan of saturated fats, but it can make as much as it needs locally. Therefore, the fat you ingest will inflame your body and shorten the oxygen supply. In fact, eating 25 grams of saturated fat per day increases the chance of developing dementia by four times.

Still, you should consume monounsaturated fats, and they come from nuts, avocados, yogurt or kefir, and olive oil. Moreover, you also have polyunsaturated fats, like Omega-3s and Omega-6s, which come from fish, grapeseed oil, chia seeds, walnuts, and most of all from caviar. This is another type of fat that your brain needs to function properly.

Your central brain system is made up of neurons. Many of the amino acids that make up proteins function as neurotransmitters, helping your brain process information. These are responsible for your thinking, speaking, remembering, and dreaming functions. Therefore, a <a href="https://fourminutebooks.com/in-defense-of-food-summary/">poor diet </a>can influence our cognitive capabilities.

Lesson 3:  Include Amino Acids And Glucose In Your Daily Meals.

As for glucose, your brain needs it to produce energy. And this special component comes from carbs. Just like water, glucose passes the blood-brain barrier and feeds your brain cells. You can find this component in foods like red beet, kiwi, grapes, dates, and honey. Try to avoid <a href="https://fourminutebooks.com/salt-sugar-fat-summary/">refined sugar </a>at all costs.

When you ingest bad sugar from sodas, candy bars, cakes, and pastries, your blood glucose levels rise and then drop significantly, leaving you tired and feeling weak. Instead, focus on complex carbs like sweet potatoes (with skin), berries, grapefruit, pumpkin, carrots, lentils, and whole grains. If you crave sugar, try opting for a 70% or higher dark chocolate square.

<a href="https://www.goodreads.com/book/show/35457267-brain-food">Brain Food </a>is a fantastic piece of writing as it emphasizes the importance of nutrition in our daily lives, and most importantly, our cognitive functions. The author manages to deliver life-changing advice using simple, yet effective foods and recipes that anyone can introduce in their diets right away. The message of this book should be taken into careful consideration by each and every one of us who cares about our health and wish to maximize our brain’s parameters.

Brain Food - BookReview

The person passionate about nutrition and diets, anyone looking to improve their diet by ingesting more brain-supporting foods, or someone looking to sharpen their cognitive capabilities by adopting a healthier lifestyle.

Who would I recommend Brain Food to?

Brain Food summary delves into and how certain foods can affect the well-being of the brain and how certain food can prevent certain diseases

personaldevelopment

Personal Development

Brain Food Summary

The amount of electrolytes you require on a daily basis varies and is based on several factors, including: <ul><li>age </li><li>activity level </li><li>water consumption </li><li>climate </li> </ul>

What Are The Factors That Affect Your Daily Electrolytes Needs

<ul><li class="ql-align-justify">Most people get enough electrolytes from the daily foods and beverages they take in. </li><li class="ql-align-justify">In some instances, electrolyte beverages may be a good way to quickly replace electrolytes that you lost during extreme activity.</li><li class="ql-align-justify">Electrolytes leave the body through sweat and urine. </li><li class="ql-align-justify">If you sweat a lot, exercise in hot weather, or work out vigorously for more than an hour or two, you may benefit from drinking <a href="https://www.healthline.com/nutrition/electrolyte-water">electrolyte beverages</a> before, during, and after your workout.</li><li class="ql-align-justify">People at risk for dehydration, such as those who have high <a href="https://www.healthline.com/symptom/fever">fever</a>, <a href="https://www.healthline.com/health/diarrhea-and-vomiting">diarrhea and vomiting</a>, may also benefit from electrolyte beverages.</li></ul>

When Do You Need Electrolyte Beverages? 

Electrolytes are electrically charged minerals. In order for your cells, muscles, and organs to work properly, you need both fluids and electrolytes.Electrolytes help regulate the balance of fluid in the body. Types of electrolytes are :<ul><li class="ql-align-justify">sodium</li><li class="ql-align-justify">phosphate</li><li class="ql-align-justify">potassium</li><li class="ql-align-justify">calcium</li><li class="ql-align-justify">magnesium</li><li class="ql-align-justify">chloride</li><li class="ql-align-justify">bicarbonate</li></ul>

What Are Electrolytes? 

In addition to regulating fluids, electrolytes have many functions. These include:<ul><li class="ql-align-justify">transmitting nerve signals from the heart, muscles, and nerve cells to other cells</li><li class="ql-align-justify">building new tissue</li><li class="ql-align-justify">supporting blood clotting</li><li class="ql-align-justify">keeping your heart beating by electrically stimulating muscle contractions</li><li class="ql-align-justify">maintaining the blood’s pH level</li><li class="ql-align-justify">regulating the fluid level in blood plasma. </li></ul>

What Are the Functions Of Electrolytes 

Electrolytes need to exist in the body within a specific range. If levels become too high or low, an <a href="https://www.healthline.com/health/food-nutrition/how-to-prevent-an-electrolyte-imbalance">electrolyte imbalance</a> can occur. An imbalance may result from:<ul><li class="ql-align-justify">Dehydration. Excessive sweating can cause electrolyte imbalances if they’re not replaced.</li><li class="ql-align-justify">Kidney function. Certain conditions, such as chronic kidney disease can cause high levels of potassium. </li><li class="ql-align-justify">Other conditions. People with <a href="https://www.healthline.com/health/type-1-diabetes-causes-symtoms-treatments">type 1 diabetes</a>, older individuals, and those with eating disorders may also be prone to getting an electrolyte imbalance.</li><li class="ql-align-justify">Medications. Such as :</li><li class="ql-indent-1 ql-align-justify">chemotherapy drugs</li><li class="ql-indent-1 ql-align-justify">beta-blockers</li><li class="ql-indent-1 ql-align-justify">laxatives</li><li class="ql-indent-1 ql-align-justify">corticosteroids</li><li class="ql-indent-1 ql-align-justify">diuretics</li></ul>

Electrolytes Imbalance 

If you have an electrolyte imbalance, you may experience some or all of these symptoms:<ul><li class="ql-align-justify">muscle cramps, spasms, or twitching</li><li class="ql-align-justify">muscle weakness</li><li class="ql-align-justify">irregular or fast heartbeat</li><li class="ql-align-justify">headache</li><li class="ql-align-justify">extreme thirst</li><li class="ql-align-justify">numbness</li><li class="ql-align-justify">fatigue or lethargy</li><li class="ql-align-justify">confusion or disorientation</li><li class="ql-align-justify">change in blood pressure</li><li class="ql-align-justify">seizure</li></ul>Symptoms may also show up slowly depending on which electrolyte level is too high or too low.For example, too little calcium may eventually lead to weakening bones and <a href="https://www.healthline.com/health/osteoporosis">osteoporosis </a>

Symptoms Of Electrolytes Imbalance 

<ul><li>Eat a balanced, healthy diet which includes foods that contain electrolytes.</li><li>Drink plenty of water, but don’t overdo it. Drinking too much fluid can flush electrolytes out of your system.</li><li>Don’t overuse over-the-counter diuretics or take them for a prolonged period of time without your doctor’s approval.</li><li>Don’t overuse salt. Even though sodium is an electrolyte, eating too much can throw your system off balance.</li><li>Try to avoid strenuous outdoor exercise during the hottest times of day.</li><li>Don’t exercise indoors without air conditioning, especially if you start to sweat profusely.</li></ul>

Several Strategies To Help Keep Your Electrolytes In Balance

<ul><li class="ql-align-justify">Replenish yourself with fluids such as water or sports drinks after several hours of strenuous activity, or after very intense workouts of shorter duration.</li><li class="ql-align-justify">Talk to your doctor about the medications you’re taking, and ask if any of them can be replaced if you’re noticing an imbalance. Make sure to ask about both prescription and over-the-counter drugs.</li></ul>

Several Strategies To Help Keep Your Electrolytes In Balance 

<ul><li class="ql-align-justify">Electrolytes are electrically charged minerals that help the body maintain optimal function. </li><li class="ql-align-justify">An electrolyte imbalance may occur for a wide range of reasons, and is often linked to dehydration or excessive sweating.</li><li class="ql-align-justify">You can avoid electrolyte imbalance by eating a healthy diet and drinking enough water. </li><li class="ql-align-justify">If you’re an athlete, sports drinks may be a good way for you to quickly replenish your electrolyte levels.</li></ul>

Summary 

Electrolytes are found in all kinds of foods, including fruits and vegetables, such as broccoli, kale, avocados, and bananas. Electrolytes help our body to function, and we lose them when we sweat a lot during exercise and become dehydrated.

Electrolytes : What is it and how to balance it.

Here is a list of nutrient-rich foods that can support healthy weight gain:
<ul>
<li>Milk Products</li>
<li>Selfmade Protein Shakes</li>
<li>Nuts</li>
<li>Red meats</li>
<li>Dark Chocolate</li>
<li>Olive Oil</li>
<li>Whole Grain Bread</li>
<li>Avocados</li>
<li>Starchy Foods</li>
<li>Rice</li>
</ul>

Foods to gain weight

Milk and its products, such as cheese and yogurt, are nutrient-rich foods that provide important nutrients including protein, calcium, and healthy fats.

Milk Products

Protein shakes are especially good if you are working out. Consider making your own smoothies as store bought often contain added sugars.

Selfmade Protein Shakes

Nuts are not only calorie-dense and protein-rich but also packed with other essential nutrients, making them a great addition to a well-balanced diet.

Nuts

Red meats like pork or beef are rich in protein and leucine.

Red meats

Chocolate with cocoa content over 70% is considered healthy due to its high antioxidant levels. However, it's important to be mindful of the ingredients in chocolate, as the first ingredient should not be sugar or milk powder

Dark Choclate

Olive oil is calorie-dense and rich in essential fatty acids, antioxidants, and beneficial compounds. It's linked to various health benefits, including improved heart health, reduced inflammation, and a healthy gut microbiome

Olive Oil

Whole Grain Breads are a good carbohydrates source.

Whole Grain Bread

Avocados are a superfood with healthy fats, fiber, vitamins, and minerals.

Avocados

Starchy foods like potatoes, corn, oats, and buckwheat are rich sources of carbohydrates.

Starchy Foods

Rice is a calorie-dense food that can be a versatile side dish in many cuisines. It provides a significant amount of energy in the form of carbohydrates, making it a staple food in many cultures.

Rice

This list is a good selection of foods which will help you on your weight gain journey!

Many people need to gain some weight or build muscle. Here are the 18 best foods to gain weight quickly, without harming your health.

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Fashion & Beauty

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Learning & Education

The Best Healthy Foods to Gain Weight Fast

While yoga has become a trendy lifestyle and wellness practice in North America, its roots are ancient, spiritual, and profound. Originally developed in Hinduism, yoga provides a path to achieve a higher state of consciousness and to unite with the divine.

Origin Of Yoga 

The Sanskrit word yoga literally translates to “to yoke,” derived from the root word yiuj which means “to join,” “to integrate,” or “to harness.” The word yoga was first mentioned in one of the oldest texts known to humanity, the Rig Veda. The Rig Veda is the oldest of the Vedas — an ancient compendium of sacred songs, mantras, and rituals central to the Hindu religion. They are believed to have been composed between 1500 and 1200 BC.

The deity associated with yoga is Shiva, the Hindu god of destruction and regeneration. According to tradition, yogic knowledge was revealed as a divine gift by Shiva to the Rishis — sages or “men of vision” devoted to the spiritual life who, during their meditations, would receive visions or hear mantras and truths that others could not. In India, Rishis were given the highest reverence, and their words were more highly regarded than even the most royal leaders of society.

Yoga was refined and developed by the Rishis, and they documented their yoga practices and beliefs in the Upanishads, a huge body of work containing over 200 scriptures, believed to have been composed around 500 BC. Passed down by the Rishis through centuries by guru shishya parampara, the guru-disciple tradition, these teachings were given to people to help them realize their inherent divine nature.

The Bhagavad Gita is a revered Hindu text that is considered a part of the Mahabharata, an epic poem influenced by and based on the Vedas. Scholars date its composition between the 5th and 2nd centuries BC. Within the Bhagavad Gita, there are significant references to yogic practices and principles. It states that, “When the mind, restrained from material activities, becomes still by the practice of yoga, then the yogi is able to behold the soul through the purified mind, and he rejoices in the inner joy.

There are four primary paths through which yoga is expressed: Karma yoga (yoga of action), Bhakti yoga (yoga of devotion), Jñāna yoga (yoga of knowledge), and Rāja yoga (yoga of mind control).Karma yoga emphasizes selfless service and fulfilling one’s duties to sublimate the ego, purify the heart, and cultivate oneness. Physical activities like cooking, cleaning, and teaching are used. Bhakti yoga engages the emotional aspect of the mind through devotion to the divine, developing humility and surrender.

THE PRIMARY PATHS OF YOGA

Methods include praying, chanting, and participating in rituals. Jñāna yoga focuses on self-inquiry through intellectual questioning, reflection, and meditation on the nature of truth. Rāja yoga uses techniques like Hatha yoga (described below), cleansing, breathing exercises, and meditation to control the body, mind, and senses. Its emphasis on the physical body and the use of specific techniques to achieve particular outcomes are based on an understanding of the body’s physiology and the effects of the practices on the body and mind.

Methods 

The Rishis understood that a weak body could not sit still for extended periods of time, so in order to prepare the body and mind for the practice of meditation (in pursuit of the path of Rāja yoga), the Rishis developed a preparatory practice called Hatha yoga. This is the type of yoga many North Americans practice as part of their physical fitness regimen.

The literal Sanskrit meaning of the word Hatha is “force” or “effort.” The popular Hindu interpretation of Hatha is that it refers to the uniting of the opposing sun (ha) and moon (tha) energies within the body, leading to balance and harmony. In this sense, Hatha yoga can be seen as a practice that uses physical force or effort to bring about a transformation in the body and mind, which is why the practice of Hatha yoga requires focus and concentration. Yoga master Swāmi Satchidānanda said, “Calming the mind is yoga. Not just standing on the head.”

When yoga was first introduced to the West by teachers like Swāmi Rama Tirtha and Paramhansa Yogānanda, they placed high emphasis on the spiritual aspects of the practice, teaching the complete system of yoga and its philosophy. But over time, Hatha yoga has become dominant without much spiritual education being passed on with it. The physical practice alone is incomplete. To practice yoga most effectively, an understanding of its philosophy is key. Yoga philosophy addresses the mind’s relationship to spiritual growth.

The late Jay Lakhani, Hindu author and tutor with Hindu Academy, described what happens during a yogic union. “There’s something much more to us than meets the eye; we are more than material beings. Only through tremendous introspection can you rediscover essential identity. Not just the body, the mind, or the intellect, but the spirit that lights all of us up. And relinking ourselves with the spirit is the idea of yoga; joining up with our real nature.”

THE SPIRITUAL CONNECTION BETWEEN YOGA AND HINDUISM

Essentially, yoga is a spiritual practice meant to help with purifying and preparing the body and mind to first recognize one’s atman (“soul”) within, and then unite it with Brahman or the divine. Hindu philosophy views this attainment of union with the divine as the ultimate goal of human existence, and it is called “Moksha” or “Mukti.” This attainment is said to be a liberation or release from the cycle of birth, death, and rebirth (samsara).

Atman is the Sanskrit word for “self” and “breath.” It refers to the Hindu concept of the soul, a universal self or eternal personality. Atman either transmigrates to a new life or attains release after death. Atman is part of the universal Brahman, the reality underlying all phenomena, can commune or fuse with it. According to Hindu philosophy, the self or Atman is ultimately identical with the supreme reality of Brahman. Attaining Moksha means realizing this identity and becoming one with the divine. This state is characterized by a profound sense of peace, joy,and unity with all of creation

The Vedas emphasized ritual sacrifice to please the gods, but the Rishis believed that true spiritual growth comes from internal sacrifice. This involves self-knowledge, recognizing that the true self is not the physical body or ego. Action involves performing selfless acts without attachment to results, and wisdom involves gaining understanding of reality through reflection and study. By sacrificing ego and desires through these means, the Rishis believed one could achieve spiritual growth and enlightenment, and unite with the divine.

Yoga can be a powerful tool for spiritual growth and enlightenment when practiced with intention and mindfulness, uniting the mind, body, and spirit. Like any spiritual journey, yoga is a deeply personal one. The individual style and its benefits may differ from person to person, but an understanding of the philosophy around this practice is key to reaping the intended benefits of this practice.

“For one who has conquered the mind, the mind is the best of friends; but for one who has failed to do so, his mind will remain the greatest enemy. Yoga is the journey of the self, through the self, to the self.”

As it says in Bhagavad Gitā, Chapter 6, Verse 3:

Actionable lessons from the world’s greatest thinkers and doers.

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Philosophy

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Books

What truly is Yoga? 

<ul><li class="ql-align-justify">One key step may be changing up your diet to include food that cure and prevent joint pain. </li><li class="ql-align-justify">The food you put in your body impact your well-being, so it is essential to make a habit of healthy eating. </li><li class="ql-align-justify">Choosing food that prevent inflammation, strengthen connective tissue, and build greater bone density can preserve joints, prevent injuries, and offer natural <a href="https://vosct.com/specialties/interventional-pain-management/">relief for joint pain</a>.</li><li class="ql-align-justify">Here’s a closer look at some of the top anti-inflammatory nutrients for healthy joints, as well as a few inflammatory foods to avoid.</li></ul>

Want to Know How to Keep Your Joints Healthy?

<ul><li class="ql-align-justify">Seeds and nuts are packed with healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints. </li><li class="ql-align-justify">Great options include almonds, walnuts, pine nuts, flax seeds, and chia seeds.</li></ul>

Seeds and Nuts

<ul><li class="ql-align-justify">Coldwater fish offers an excellent source of Omega-3 fatty acids, too. </li><li class="ql-align-justify">Beyond reducing inflammation, these nutrients can lower the risk of diabetes, heart disease, and other health conditions. </li><li class="ql-align-justify">You can add fish such as halibut, tuna, salmon, or trout to your diet or a daily fish oil supplement.</li></ul>

Coldwater Fish

<ul><li class="ql-align-justify">Many fruits have powerful antioxidants that reduce inflammation in the body which helps joint pain. </li><li class="ql-align-justify">Blueberries are one that have strong flavonoids that turn the inflammatory response in your body off. </li><li class="ql-align-justify">Pineapple also contains a strong element, bromelain, which is shown to relieve joint pain that comes with rheumatoid arthritis and osteoarthritis. </li><li class="ql-align-justify">Tomatoes have the antioxidant lycopene that provides improvements for this physical health concern, too.</li></ul>

Fruits

<ul><li class="ql-align-justify">Cruciferous veggies include brussels sprouts, cauliflower, and broccoli. </li><li class="ql-align-justify">These food have been found to block enzymes that result in swelling of the joints. </li><li class="ql-align-justify">They’re also packed with a great dose of vitamins and minerals.</li></ul>

Cruciferous Veggies

<ul><li class="ql-align-justify">Pinto beans, chickpeas, black beans, soybeans, and lentils all include anthocyanins, a flavonoid that helps reduce inflammation in your body. </li><li class="ql-align-justify">Beans and lentils also provide a great source of essential minerals, fiber, and protein.</li></ul>

Beans and Lentils

<ul><li class="ql-align-justify">Oils such as peanut oil, vegetable oil, and sunflower oil can increase inflammation levels. </li><li class="ql-align-justify">Olive oil, however, is an excellent substitute for salad dressings or cooking. It’s a healthy fat and packed with those inflammation-fighting Omega-3s.</li></ul>

<ul><li class="ql-align-justify">While the proteins in refined grains can trigger the body’s inflammatory response, whole grains may help counteract it. </li><li class="ql-align-justify">Grains recommended for reduced inflammation and joint pain includes whole oats, rye, barley, and whole wheat.</li></ul>

Whole Grains

Knowing what we put into our body and being mindful about the correlation of each food to their benefits for our body are essential knowledge to help us make distinctions for what's best for our health and well-being. 💞

Wondering how you can reduce joint inflammation? Need natural relief for joint pain? Discover the best foods for healthy joints and inflammatory foods to avoid.

The Best Food for Healthy Joints | Inflammatory Foods to Avoid

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