Category: Uncategorized

If you’ve made the decision that you are truly ready to change your lifestyle and claim your birthright of vibrant health, these are the basic steps that most people need to take in order to restore their health:

Eat Right

If you drill down health to its most critical and essential element, diet plays the most important role, by far. We’ve all heard the old adage, “You are what you eat.” Once you understand the critical role diet plays in health, you will understand the absolute truth of this statement. Your diet provides every single building block your body uses to create cells, to repair tissue, to move, to breathe, to exist.

Common sense tells us, the better your diet, the better your health. But what is the best diet? Hopefully we all know the traditional American diet ranks at the bottom of the list. But which of the many alternative diets hold the top position? Vegan? Vegetarian? Paleo? There are many to choose from. But I suggest, you don’t choose.

We are all individuals with particular likes and dislikes. Unfortunately, we are habitual creatures who seem hell bent on getting stuck in the same patterns and the same ruts. But this is a time of change, so… Take the first step, cleaning out your cupboards and pantry. Toss out all of your processed foods. Get rid of anything refined. Brown rice is ok. Bread is not.

Next, you shop. A healthy diet consists of a wide variety of whole, unadulterated, unprocessed, organic foods. Meat and eggs should be free range AND organic. If you choose dairy (know that goat milk and cheese may be a better choice) be absolutely sure you choose organic. Milk is good for you if it is not pasteurized, but it’s tough finding it. And as far as meat goes, remember if you choose to eat meat, you are eating off of the top of the food chain. If that animal was fed GMO grains, you don’t want to eat it.

Vegetables should be the basis of your diet. A full 80% of your diet should consist of raw, organic, whole vegetables and fruits, more vegetables than fruit.

Grains should be whole. Why lose most of the nutrients? Remember, this new lifestyle of yours is all about nutrient dense foods.

Avoid the trap of becoming a vegan, vegetarian, or other “good” diet follower who has simply found a new way to be a junk food junkie. Processed food is processed food. Choose a great homemade smoothie instead of “healthy” cookies.

Get to know your farmer’s markets!

Start growing your own food if you can.


Good stuff in, bad stuff out. Your body has been accumulating parasites, yeast, heavy metals, and a full array of chemicals your whole life. It’s time to cleanse your body and help it to flush out all of these unwanted substances while cleansing your colon to aid in both digestion and elimination. All of those wonderful foods that you will be putting in your body need a fully functioning digestive system to extract the nutrients that will provide your body with the building blocks it needs to repair and grow tissue, to create neurotransmitters, to create hormones, to maintain and build your immune system, and more.

Detox twice a year for the greatest benefit. And always kill excess candida and balance the gut when you do.


Just move. Your lymphatic system needs you to move in order for your lymph to circulate through your body. It has no pump, no other means than the movement of your muscles. Yoga, Tai Chi, walking, rebounding, anything that gets you moving. It’s okay to start off slow and gentle. You don’t need to push it. Once you achieve vibrant health you’ll want to move. It’s one of the signs that you are on the right path. Rebounding, jumping rope, and jogging help detox the lymphatic system.

Other than that, detox and drink lots of cranberry stevia lemonade, and get good supplements (make your own if you can). Balancing your gut is a key to good health. Check out the sources for more information.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at


Which vitamins actually boost healthy looking skin?

A healthy, radiant and smooth looking skin is something we all desire. We spend a fortune on expensive lotions, masks and creams that promise us the most amazing results. Unfortunately, most of these commercially available skincare products are loaded with chemicals that do more harm than good.

In our longing for eternal youth, we often forget that beauty and a healthy looking skin come from the inside. We are what we eat. What we put in our mouths does matter, and will reflect on our skins.

Diets loaded with processed foods, sugar and unhealthy fats leave the skin looking and feeling dull, oily and discolored. Our skins reveal the stories of our lives. A nourished body fueled with whole foods and packed with skin-boosting vitamins, is the only way to glow from the inside out.

Here are five very important skin-boosting vitamins, and where to find them, to make your skin glow like never before.

Five essential vitamins for a healthy skin

  • Vitamin A

Vitamin A is necessary to maintain and repair skin tissue. It keeps the skin elastic and hydrated, and prevents premature ageing. Vitamin A deficiency can lead to a dry, flaky complexion, and can cause acne and wrinkles, too.

To make sure you get enough of this vitally important nutrient, make sure to eat plenty of vitamin A rich foods, such as mango, papaya, apricot, squash, carrots, sweet potato and dark leafy greens.

  • Vitamin B complex

Biotin, or vitamin B7, is essential to hair, nail and skin health. While our own bodies produce biotin in the liver and the kidneys, it is important to also get it through the food we eat. Thiamine, or vitamin B1, is another important member of the vitamin B complex that improves circulation and promotes skin hydration.

Deficiencies can cause skin itchiness, rashes, brittle nails and hair loss. Vitamins of the B complex can be found in eggs, salmon, cauliflower, carrots, whole grains and bananas.

  • Vitamin C

Vitamin C, known to prevent colds and boost the immune system, protects the skin against premature ageing too. It stimulates collagen production to keep the skin supple and toned.

As we age, our need for vitamin C increases. Fill up on citrus fruits, berries, grapes, leafy greens, bell peppers and cauliflower, to make sure you get enough of it to help reduce wrinkles, improve skin texture and reduce photodamage.

  • Vitamin E

Vitamin E is a free radical fighter that slows down the ageing of skin cells and restores their moisture balance. Topical use of vitamin E oil works wonders to reduce the appearance of scar tissue and soften dry, rough skin.

For a smooth, soft and supple skin, add vitamin E rich foods, such as olives, nuts and leafy greens to your diet.

  • Vitamin K

Vitamin K, often referred to as the forgotten vitamin, is an important nutrient to reduce wrinkles and the appearance of bruises and dark circles under the eyes. Dark, leafy greens are the best way to meet your needs. Or try topical use to maximize the skin boosting effect.

To make sure you look at your best, include these nutrients in your daily diet, use natural skincare products, and protect your skin against the sun’s UV rays.



Eating more spicy foods decreases your risk of early death by 14%

You may want to spice things up in your life, and no, we’re not talking about whispering sweet nothings between the sheets. According to an international team of researchers led by the Chinese Academy of Medical Sciences, eating spicy foods may be the key to longevity. They found that eating such foods on a regular basis can help prevent people from dying prematurely by 14 percent. While a variety of spicy foods are excellent, one in particular caught their attention.

It was noted that consumption of fresh chili pepper, compared to other spicy foods, was most effective in providing people with a lower risk of dying from cancer, ischemic heart disease and diabetes. It’s explained that fresh chili pepper’s combination of powerful ingredients are responsible for such health-boosting benefits.

Study: fresh chili pepper best spicy food to help reduce risk of early death

“Compared with non-fresh spicy foods such as dried chilli pepper, chilli sauce or chilli oil,” says Lu Qi, associate professor at Harvard School of Public Health, “fresh chilli pepper is richer in bioactive ingredients, including capsaicin, vitamin C, and other nutrients such as vitamin A, K, and B6 and potassium.”

To conduct the study, the experts from the Chinese Academy of Medical Sciences assessed nearly 490,000 participants from the China Kadoorie Biobank. All individuals responded to a questionnaire in which they answered questions pertaining to physical measurements, general health and consumption of red meats, spicy foods, vegetables and alcohol. For example, once such question went as follows: “During the past month, about how often did you eat hot spicy foods?” Respondents selected from these options: never or almost never, only occasionally, 1 or 2 days a week, 3 to 5 days a week, or 6 or 7 days a week. Those who chose from the last three options were then directed to answer questions about the kinds of spices used, and involved choices such as fresh chilli pepper, dried chilli pepper and chilli oil.

Regular consumption of spicy foods essential

After a follow-up that averaged approximately seven years, 20,224 deaths were noted. Analysis of these people led to the finding that compared to those who ingested spicy foods less than once weekly, people who ate such foods one or two days per week had a 10 percent reduced risk of death. More impressive however, was the discovery that those who enjoyed spicy foods nearly every other day were at a 14 percent lowered risk of death compared to those who ate them less than once a week.

The findings were published in BMJ in an article titled, “Consumption of spicy foods and total and cause specific mortality: population based cohort study.” It begins by detailing use of spices throughout history as a way to enhance flavor, preserve food and change coloring. It then delves into the demographic and health information of the participants as well as methods of analysis, ultimately concluding the following:

In this large prospective study, we observed an inverse association between consumption of spicy foods and total mortality, after adjusting for potential confounders. Compared with those who ate spicy foods less than once a week, those who consumed spicy foods almost every day had a 14% lower risk of death. Inverse associations were also observed for deaths due to cancer, ischemic heart diseases, and respiratory diseases. The associations were consistent in men and women.

It’s also noted that this “…study is the first to analyze the association between daily consumption of spicy foods and mortality in a prospective cohort.”

Consider adding more spicy foods to your meals on a regular basis. They intensify flavors of other foods, making dishes even more enjoyable. Add to this the finding that such foods play a role in preventing an early death, and it’s a food addition well worth exploring.

There are so many ways to eat for your health. Eating spicy food is just one of them.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at



5 simple strategies to stop overeating and maintain a healthy weight

It’s no secret that the United States is filled with obese people; it’s estimated that over one-third of adults are obese, as are approximately 17 percent of the country’s youth. That’s a lot of folks walking around with stomachs spilling over their waistbands, tired just from climbing the stairs.

Still, many of these same people continue with their junk food diets, demonstrating a preference for all things processed, sugary and filled with chemicals.

Of course, anyone who’s ever struggled to reach a healthier weight, knows that it’s not an easy process.

Woman who ‘used to overeat like a boss’ shares tips on healthy eating habits

Just ask Krista Scott-Dixon, who says she “used to overeat like a boss.” She typically turned to the excitement that surrounds Friday and the weekend (TGIF, right?), as an excuse to indulge in unhealthy foods. Additionally, her high-stress job and lengthy commute fueled her desire to eat in this manner. “The end of the work week,” Scott-Dixon explains, “meant red wine, pizza, a giant bag of chips, and bad movies. It was a Friday ritual.”

The problem was that the unhealthy eating habits worked their way into Thursday, because what the heck, almost-Friday is as good a reason as any to call the pizza delivery person.

However, thanks to the realization that continuing this way wasn’t worth the inflammation, inability to properly exercise and the general feeling of lethargy, Scott-Dixon came up with five tips to stop overeating, which you can opt to download and listen to here.

The overarching theme, by the way? Develop a healthier relationship with food.

Five easy ways to eat better, lose weight

1. Aim for “good enough” instead of “perfect”

While at first this may sound as though it has all the trappings for falling back into unhealthy food choices, just the opposite is true.

She explains that holding tight to a perfectionist approach is unrealistic, often setting people up for failure. When you think you have to follow a perfect diet, she says you may develop the all-or-nothing approach of “perfect” eating or “crap” eating, never really finding a balance. In the end, you cave in. Your desire to follow the perfect diet can take a nosedive when temptation lurks. Or, you could end up with eating disorder behaviors that stem from your overly-strict desire for so-called perfection.

She advises people to remember these wise words: “The decent method you follow is better than the ‘perfect’ one you quit.”

2. Ditch food rules

Scott-Dixon says it’s just too much to deal with all the what if’s and why not’s behind good eating, so instead, she said she “ditched the rules and let hunger be [her] guide.” Quite simply, she says to adopt what she also calls a “F*ck It” approach to eating, which means abandoning rules and instead, tuning in to your hunger and fullness cues.

3. Eliminate “cheat days”

Rather than give yourself one measly day to have so-called “bad” foods, give yourself permission to eat what you feel is appropriate throughout the entire week. Cheat days can easily lead to overindulging, not to mention that it’s not fun to return to the non-cheat days with a down mood from all those “no, I can’t have that until Saturday” (or whenever your cheat day is) thoughts.

4. Own your own choices

Forget battling with the good versus bad choices and silly justifications. Simply own up to your choices, and know that it’s not the end of the world if you mess up along the way. “I started owning my choices,” she says, “and letting my adult values and deeper principles guide me when I sat down to eat.”

5. Stop rationalizing

Enough with the excuses, says Scott-Dixon. She explains that emotions and circumstances shouldn’t drive your eating decisions. Instead, get in touch with your feelings and understand how they might be the driving force behind your choice to reach for ice cream instead of fresh fruit.

By taking these steps into consideration, it’s entirely possible for you to reach a healthier weight, or maintain the good weight you already have.

Trust me, I know. Her advice is sound; after losing 70 pounds myself many years ago, I’m familiar with every point she makes. I know how easy it is to fall into perfectionist eating traps, as well as the other aspects she delves into. Her five steps are right on.

Go easier on yourself, and the good health that comes with weight loss (and maintenance) will be yours!

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at


10 nutritional deficiencies that may cause depression

Do you ever wonder where you positive emotions went?

If your optimistic outlook on life has soured, then you should know that – beyond psychological approaches – nutrition plays a key role in maintaining your moods.

There are several nutritional deficiencies that can lead to feelings of depression.

You may want to consider asking your healthcare practitioner if you’re lacking in any of the important nutrients below. If your healthcare practitioner is not open to considering nutritional deficiencies as a cause of depression, then you might consider firing your healthcare practitioner.

Correcting a poor diet and adding the right supplements should be primary objectives for any doctor with proper education and integrity. Getting your nutritional needs met is the least expensive, least invasive, safest and most effective means of restoring balance to your body.

Here are 10 nutrients to research and test:

1 – Amino Acids

As protein’s essential building blocks, amino acids play a key role in helping your brain function properly. When you aren’t getting enough amino acids in your diet, you may begin to feel depressed, unfocused, and sluggish. Increase your intake of red meat, beans, seeds, and nuts in order to ensure you are getting enough of these vital nutrients.

2 – B Complex Vitamins

According to a study conducted in 2009, more than a quarter of all older women diagnosed with severe depression were deficient in B complex vitamins, suggesting that these are far more important for our mental health that anyone previously realized.

Today, the National Institute of Health suggests a daily intake of 2.4mcg of B-12 and 1.5-1.7mg of B-6. These essential nutrients can be found in meat, poultry, fish, eggs, milk, and seafood such as mussels, clams, and crab.

3 – Vitamin D

Vitamin D deficiencies have not only been linked to depression, but to autism and dementia as well. The easiest time to become vitamin D deficient is during the fall and winter months, when we’re receiving less sunlight. According to the National Institutes of Health, adults need 600 IUs of vitamin D per day.

However, according to Dr. Mark Hyman, this number should actually be between 5,000-10,000 IU for maximum mental health.

4 – Folate

A low folate level has been shown to seriously lessen the effectiveness of antidepressants. In fact, some enlightened psychiatrists now prescribe folate for depression.

Most adults require a minimum of 400mcg daily, which can be consumed by eating plenty of dark leafy greens, citrus fruits and juices, legumes, and beans.

5 – Iodine

Iodine is critical to your thyroid function. Though it seems small, the thyroid affects almost every system in your body – your energy level, body temperature, metabolism, immune system, brain function, and more. When you are low on iodine, your thyroid function suffers, leading to feelings of depression among other symptoms.

6 – Iron

It’s estimated that nearly 20 percent of all women suffer from an iron deficiency. This can cause symptoms that are very similar to depression, including: fatigue, inability to focus, and irritability. It’s important to make sure you are consuming between 8 and 18mg of iron each day.

7 – Magnesium

Nearly half of all Americans are deficient in magnesium. This is because consuming too much salt, caffeine, sugar, alcohol, and experiencing chronic stress can all deplete the body’s stores of magnesium. Magnesium is one of the most efficient minerals at combating the harmful effects of constant stress. Men require between 400 and 420mg per day, and women should consume between 310 and 320mg per day.

8 – Omega-3 Fatty Acids

You may have heard that these are important for heart health, but they can have a serious impact on your mental health as well. Even if you take a daily fish oil supplement, you may still not be getting enough Omega-3s in your diet.

Your body can’t make these compounds on their own – you need to eat them (in the form of fish like salmon, halibut, and tuna or nuts like walnuts and flaxseeds) and take supplements to ensure you’re getting all of the nutrients you need.

9 – Selenium

Selenium is also important for optimum thyroid function. It is also an important antioxidant, helping to keep polyunsaturated acids in the cell membrane from becoming oxidized. Most of us need a minimum of 55mcg of selenium to stay physically and mentally healthy.

10 – Zinc

Zinc is another nutrient that is vital to many of the systems in our body. Not only does it aid digestion, it also helps our DNA produce and repair proteins. It can boost immune system function and helps to control inflammation in the body.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at


Purple foods so good for heart, brain and health

You’ve probably heard that purple foods — from blueberries to purple versions of foods such as potatoes — are particularly good for your health, and you may have wondered what’s behind this effect. In fact, it literally is the purple color itself that’s good for you — the pigments that give foods their purple color are a family of potent antioxidants known as anthocyanins.

Studies have linked anthocyanins to lowered risk of cancer, cardiovascular disease, neurological disease, cognitive decline and Alzheimer’s disease. They also appear to help control — and possibly prevent — obesity and diabetes, in part by inhibiting certain digestive enzymes and helping control levels of blood sugar. They are potent anti-inflammatories, and are therefore also likely to reduce the risk of most chronic diseases.

Think “purple”

So how can you boost your intake of these super-antioxidants? Primarily by eating deep red, blue and purple fruits and vegetables. This includes all berries, including strawberries, as well as other fruits including cherries, pomegranates and plums.

Some vegetables are only high in anthocyanins if you pick the variety with the right color: purple sweet potatoes, red onions and purple cabbage, for example. Other high-anthocyanin vegetables include beets and eggplant. In the case of eggplant, be sure not to throw away the skin, as that’s where most of the anthocyanins reside. The skin is also high in fiber, potassium and magnesium.

The skins of red and purple grapes are of course a good source of anthocyanins, which also makes red wine a good source of this antioxidant. Along with resveratrol (another powerful antioxidant), anthocyanins may be responsible for many of the remarkable health benefits of red wine.

All of the above are foods that are relatively easy to come by. But if you’re in the mood for something that’s less common in the US diet, there are some other anthocyanin-rich foods you can try. One of these is guava fruit, and particularly the blue-green peels. Another is black rice, or, if that’s too expensive, Kerala Red rice. Both of these are natural varieties of rice — not to be confused with genetically modified “Golden Rice.”

Can your bread be purple, too?

A new source of anthocyanins may also soon be making its way to a grocery store near you: “purple bread,” the invention of National University of Singapore food scientist Zhou Weibiao. Zhou extracted the anthocyanins from black rice and infused them into the bread flour. The final results were surprising.

“Despite its antioxidant capacity and associated health benefits, the knowledge of using anthocyanins as an ingredient in food products is very limited,” Zhou said.

Even though the bread is baked at 200 degrees Celsius (400 degrees Fahrenheit), it retains 80 percent of the original antioxidant content of the flour. Remarkably, a chemical reaction between the anthocyanins and the starch also causes the carbohydrates in the bread to be absorbed 20 percent more slowly than usual, thus lowering the normally high glycemic index of white bread.

“If you want to enjoy the texture of white bread and slow down digestion, this is probably the best formula,” Zhou said. “And the color isn’t bad, either.”

Although CNN has hailed the bread as “the first superfood of the baked goods world,” such praise may be premature. For one thing, the bread is not yet commercially available. For another, it is still made from white flour, not whole wheat.

“The challenge was to see if we could change the formula of bread, without changing the smooth texture of white bread that people really love,” Zhou said.

“You are eating the same amount of starch and wheat flour, so the nutritional value is the same. The key idea here is slowing down the energy release, so you use those calories over a longer period of time.”

But really, did you expect any manufactured product to be able to replace good, old-fashioned fruits and vegetables?

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at



The activity of walking now called the ‘superfood’ of fitness

Physically pushing your body to its limit for even just a few minutes each week is one of the healthiest habitats you can practice when it comes to your exercise routine. High-intensity interval training (HIIT), or vigorous exercise performed in short bouts of time followed by brief periods of rest, is the most effective way to burn fat and boost your overall health, according to emerging research.

However, despite the widely understood health benefits of HIIT, Katy Bowman, a biomechanist based in Ventura, Calif., insists that walking is the new “superfood,” adding that one hour of intense exercise at the gym isn’t enough to offset the consequences of sitting for 10 hours.

Bowman, who authored the book Move Your DNA: Restore Your Health Through Natural Movement, says walking is just as imperative as eating. She suggests there are movement nutrients similar to dietary nutrients.

“Walking is a superfood. It’s the defining movement of a human,” said Bowman. “It’s a lot easier to get movement than it is to get exercise.”

But is performing natural movements throughout the day really enough? A growing body of research says absolutely not.

Walking may be the “defining movement of a human,” but is it enough exercise to keep us healthy?

Compared with conventional aerobics and low-intensity exercise such as walking, high-intensity interval training releases the human growth hormone, or the “fitness hormone,” which scientists say is crucial for maintaining strength, health and longevity.

When healthy but inactive people exercised intensely, even for just a few minutes, the DNA molecules within their muscles undergo important chemical and structural changes, according to a 2012 study published in The Journal of Physiology.

High-intensity interval training genetically reprograms muscles for strength and positively affects genes responsible for burning fat, the study found. But weight loss isn’t the only benefit. Researchers found that HIIT leaves you feeling more energetic, improves your overall athletic performance (including increasing your speed), firms your skin (less wrinkles), boosts your sex drive and improves muscle tone.

High-intensity interval training is even beneficial for those with serious health problems; in fact, The New York Times reports that HIIT is being studied as a potential treatment that may be more effective than medication for people with chronic ailments.

For patients suffering from heart disease, stroke, diabetes, pulmonary disease, arthritis and Parkinson’s disease, HIIT is extremely advantageous, as it may prevent or even reverse the damage caused by such ailments.

Scientist: “You can’t offset 10 hours of stillness with one hour of exercise.” Or can you?

“Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day,” Bowman said. “You can’t offset 10 hours of stillness with one hour of exercise.”

Other scientists would disagree.

Not only do you reap the benefits of HIIT well after your workout is over, but your body is able to increase its ability to use oxygen and insulin. It also opens up your arteries, making them more elastic as oxygen-carrying blood flows more smoothly, reducing the risk of a vessel-blocking clot.

“Too many people think incorrectly that high-intensity exercise is only for athletes, that it’s a heart attack waiting to happen,” said Dr. Jonathan P. Little, a specialist in exercise physiology at the University of British Columbia at Okanagan.

Instead, research suggests that HIIT is more likely to reduce the risk of a heart attack, as well provide remarkable benefits for those suffering from diabetes.

“We’ve seen, for example, that interval training is remarkably effective at lowering glucose levels in people with diabetes,” said Little. “Just one session improves a person’s glucose level.”

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at


Gardening is more effective exercise than going to the gym: burns more calories… more rewarding and enjoyable

In addition to enhancing your life skills and boosting your food security, there is another major benefit of gardening, researchers have found: fitness.

Long-time gardeners have always know that putting plant and seed in the ground and then maintaining plants and crops as they grow is hard work. But chances are good that they weren’t aware of the health benefits of that work.

Medical researchers and doctors now say that a half an hour of digging, raking and pushing a lawn mower is just as good as going to a gym. Thirty minutes of digging burns 150 calories; raking burns 120 and pushing a mower burns 165, the UK’s Daily Mail reports.

Though a half-hour jog, on average, burns up to 240 calories, doctors are nonetheless attempting to encourage more people to take up lighter activities that can be woven into our daily lives – activities that also burn calories and boost fitness.

Because many people feel too intimidated by gyms and strenuous fitness exercise, experts are instead concentrating more on getting people to include more moderate activity and exercise daily that they are less likely to give up on over the long haul. Researchers are finding that moderate exercise like gardening and walking will also cut the risk of heart attack in half, adding as much as seven years to an average life span.

30 minutes a day is all that is required

“Gardening is great – it gets you outside, it helps build muscle and it burns calories,” Professor Naveed Sattar, an expert in metabolic medicine at Glasgow University, told the Daily Mail Online.

“The key thing is sustainability. The way to keep exercising is to something you love – such as gardening – or do something for a reason, such as walking or cycling to work,” he added.

Britain’s National Health Service recommends 150 minutes of moderate exercise per week, which includes activities like walking and gardening, or 75 minutes of strenuous exercise like running or playing soccer. In the U.S., the President’s Council on Fitness, Sports & Nutrition recommends 60 minutes of physical activity daily for children ages 6–17, and at least 30 minutes daily for adults.

In Britain, however, the NHS says that four of five people fail to reach their daily physical activity target, which has played a major role in contributing to the epidemic of obesity and diabetes. The same is true in the U.S.

Toned forearms, thighs, behinds

The Daily Mail Online reported that the Royal Horticulture Society surveyed 2,000 people, asking about their experiences with the pastime. About 80 percent of respondents said that overall gardening definitely improved their fitness level, while 60 percent said they felt physically energized after gardening. In addition, 53 percent said their moods improved after a bout of gardening.

The society further noted that some 70 percent of respondents said gardening helped tone their forearms, while 52 percent said their thighs were toned, and about one-third said the activity toned their behinds. One-fifth of respondents said gardening was their primary form of exercise, which means that, for many people, it has had a major impact on them, health-wise (and there’s that food security angle, too).

“The evidence is that strenuous exercise gives you a bit more benefit, but not that much,” Sattar said. “And it comes at a cost, with a greater burden on the joints, and if you are moving from a sedentary lifestyle there is a risk of going straight in to strenuous exercise as there’s a strain on your heart.

“That’s why there’s a shift at the moment to focusing on light to moderate exercise, which can have a huge benefit and is easier to weave into your daily routine,” he added.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at


Sweet potato nutrition – six amazing facts you need to know

One of the most nutritious foods on the traditional Thanksgiving menu is the sweet potato. These orange-skinned root vegetables offer a host of health benefits (especially when cooked without the unnecessary sugar and marshmallows). If you want to raise health consciousness around the dinner table this holiday season, try throwing some of these six sweet potato facts into the conversation:

1. High nutritional value

A 7-ounce (1 cup) serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C. Sweet potatoes are also high in calcium, folate, potassium and beta-carotene. Beta-carotene is an antioxidant which converts to Vitamin A in the body: one serving of sweet potatoes can provide you with as much as 700% of the US RDA for Vitamin A. The Center for Science in the Public Interest rates sweet potatoes as the number one most nutritious vegetable because they such are so nutritionally rich.

2. Low glycemic index

If you are unfamiliar with this term, the glycemic index indicates the impact a food substance has on blood sugar levels. A high glycemic index means blood sugar levels can spike. Diabetes and others who monitor their blood sugar levels seek to avoid foods with a high glycemic index or load. Sweet potatoes have a glycemic load of only 17. (By way of comparison, a white potato has an index of 29.)

3. Accessing sweet potatoes’ nutritional benefits is easy

To gain the maximum health benefits from eating sweet potatoes, avoid discarding their skins — much of their healing potential resides in this portion of the tubers. Also, following the common dieters’ fallacy of avoiding all fats reduces your ability to access sweet potatoes’ benefits: beta-carotene absorbs more thoroughly into the body when consumed with a small amount of fat. Recent research seems to indicate that steaming or boiling sweet potatoes rather than roasting them helps preserve their low glycemic index.

4. Good for your skin

Their high levels of Vitamin A and beta-carotene means sweet potatoes are a skin superfood. The substances on many pricey skin-care products like retinol and retinoic acid are actually derived from Vitamin A. Plus beta-carotene combats the free radicals which result skin aging.

5. Sweet potatoes are like yoga

Their high potassium content means sweet potatoes can alleviate muscle cramps which are often related to potassium deficiency. During times of stress, the body uses more potassium, so eating sweet potatoes can help protect you from the negative health effects of tension.

6. Easy to grow in your garden

Starting a vegetable garden is a great way both to reduce your grocery bill now, and to reduce your dependency on grocery stores for the long-term. Sweet potatoes make a good beginner’s garden crop. Although originally native to South America, this type of tuber only requires 100 frost-free days in order to grow, so you do not have to live in the tropics to harvest some of these nutritionally valuable tubers. Sweet potato plants have fewer diseases than other types of potatoes, and they are relatively undemanding plants, requiring little in the way of water or fertilizer.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at


The true history of camu camu, nature’s most potent source of natural Vitamin C

A nutritiously dense superfruit from the Amazon rainforest, camu camu (Myrciaria dubia) is the most potent botanical source of Vitamin C in the world. With 30 to 50 times more vitamin C than an orange, ounce for ounce, this purple cherry-sized fruit has a sour taste, which is why the people of Peru, Brazil, Ecuador, and Colombia where it grows, usually make it in to jams, jellies, drinks, and sweet treats such as ice cream or candy.

Local common names for camu camu include, “rumberry,” “guavaberry,” “cacari,” or “camu camu” in Brazil or Peru, “guayabo” in Colombia, and “guayabato” in Venezuela, though some of these may actually be different species. Grown from a tropical lowland tree that likes water, it is found in the western and central regions of the Amazon Basin, next to rivers and oxbow lakes, or in swamps and flood plains. It has small, white, sweet-smelling flowers and bushy foliage.

In addition to the high amount of vitamin C, camu camu has amino acids, beta-carotene, calcium, potassium, B vitamins, and phosphorous as well as flavonoids and hydrolyzed tannins. It also has fiber and protein, giving it a wide variety of health benefits.

History of camu camu

The berries of the camu camu tree have been used by Amazonian Indians for hundreds of years. A highly nutritious food source rich in phytochemicals, it is also easily transportable. Traditional uses, besides food, include use as a pain reliever, treatment for infection, and to promote long life. Poultices were also made from the bark of the tree to treat rheumatism or as a topical treatment for wounds.

Rainforest peoples make camu camu into a hair tonic also, using it to repair split ends and restore shine, strength, vitality, and silky texture.
In the 1950s, the Ministry of Public Health of Peru conducted the first nutritional analysis of the native fruit, discovering its amazing vitamin C content. Almost overnight, camu camu became an indispensable fruit internationally.

Still, due to the difficult nature of harvesting from canoes during the wet season, it was the 1990s before it was widely exported as a viable commercial agro-forestry crop. In the last few decades, many camu camu trees have been planted as part of a reforestation program by the Peruvian government, with the idea that increasing the export market, conserving forest, and providing income for local peoples would be a win-win situation.

They also hope to keep it off the endangered species list, which is being caused by over-harvesting of wild camu camu. There are still some issues with this plan coming to fruition, such as the local people getting loans to get set up and effects on the different environmental areas. For example, camu camu is an important food source for the wildlife too, including the fish, and there is concern over pests and plant disease.

Modern uses of camu camu

In Japan, camu camu has become very popular. It is used as a component for multivitamins, energy drinks, sports drinks, and candies. Most countries outside the Amazon Basin use a dried powder made from the dehydrated juice of the fruit. The powder must not be heated or stored for more than a year to maintain its vitamin C potency.
South Americans have used camu camu successfully in treating Herpes Simplex, Shingles, and Eppstein-Barr viruses. The high vitamin C content helps to counteract the stress that causes flare-ups, and helps to reduce them quickly. It has no known side-effects or contraindications and can be used safely in combination with antidepressants and other prescriptions.
The phytonutrients of camu camu promote health and fight disease by building the immune system. Biological actions include the following properties: anti-inflammatory, astringent, antidepressant, and anti-viral. Some studies suggest it may relieve infertility in men, promote fertility in women, and relieve chronic diseases such as Crohn’s and Parkinson’s. Camu camu’s high amount of phytochemicals also indicates it can help lower cholesterol and blood pressure and neutralize free radicals.

Most of the documented benefits of camu camu center around its high vitamin C content. Camu camu itself has not been widely studied, but those that are studying it are finding that its beneficial health properties extend far beyond just those of its vitamin C content.As with most nutrient-dense plants, there is much scientists don’t yet understand about not only the chemical constituents, but also their synergistic relationship, and how they work to fight disease and promote human health. Studies are ongoing.

Only recently available in the United States, you can find camu camu as an affordable supplement in some health food stores or online. It is often found in powder form to add to smoothies or a bottle of water.

Camu camu is a superfood. Superfoods, by definition, improve health and help you resist disease. The disease prevention benefits and high density nutrition of camu camu makes it a supplement worth adding to your diet.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at