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This is What Happens to Your Body When You Eat Dandelion Greens

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Dandelions are more than an ugly weed in your front yard. These common yellow-flowered plants possess amazing health benefits, especially in their leaves. Not only are their broad leaves edible, but dandelion greens also boost your health in several ways.

Dandelion history

The ancient Egyptians knew about dandelions. So did the Romans and Greeks, according to literature. They’ve been used in Chinese medicines for centuries.  Dandelions probably arrived in America with the Pilgrims, who brought them along for medicinal purposes. They’re native to Europe but grow all over the Northern Hemisphere. This plant has been in traditional medicines for centuries for many ailments. Dandelions can be used in soup recipes, wines, teas, and as a coffee substitute.

Eating dandelion greens health benefits for your body

Here are eight healthy reasons to try eating dandelion greens.

dandelion greens1 – Boosts your immune system

Dandelion greens are packed with antioxidants that help boost your immune system and neutralize free radicals that affect your body. They’re a great source of vitamins C, K, and A. They also contain folate, calcium, magnesium, and potassium.

2 – Healthy diuretic

Diuretics help increase the production of urine. They help reduce swelling. The downside of prescription diuretic is that it can eliminate electrolytes and water that your body needs. Dandelion greens have a diuretic effect, which could be due to the abundant amount of potassium that acts as a diuretic without eliminating healthy electrolytes.

3 – Fights Urinary Tract Infection

A urinary tract infection or UTI is an infection somewhere in our urinary tract system, including your bladder, ureters, urethra, and kidneys. Women are susceptible than men to urinary tract infections, and it’s normal to have repeated to have many UTIs throughout your life. Symptoms of a UTI include:

  • Burning when you pee
  • Frequent urination
  • Cloudy urine
  • Smelly urine
  • Tiredness
  • Pain in your back

Dandelion greens can be made into a strong tea that promotes urination and reduces inflammation, helping heal a urinary tract infection.

4 – Helps control diabetes

Diabetes is a growing health problem around the world. It’s thought that approximately 382 million people have type 2 diabetes. Plant-based medicines like dandelion greens can help control type 2 diabetes. If you suffer from this disease, you know how hard it is to control. You need to constantly manage what you eat, when you eat and when you eat. Studies found that dandelion greens could significantly help people manage this disease due to their anti-hyperglycemic and anti-oxidative properties.

5 – Protects your digestive system

Studies found that dandelion greens contain anti-inflammatory properties that protect against hormone-induced stress that can cause pancreatitis and other digestive problems. Because of this, dandelion greens have been used to cure gallbladder and liver disorders.

6 – Helps your body fight off diseases

Studies found that out of all plants, dandelions are the greatest source of beta-carotene. Beta-carotene contains anti-oxidative properties that help your body balance the free radicals in your body. Free radicals react easily with molecules in your body, causing chemical chain reactions called oxidation or oxidative stress. Although oxidation is normal in your body, if your body is in oxidative stress, it means there are more free radicals than your body can cope with, the damage could occur. If this continues over time, it could lead to diseases such as

  • Inflammatory conditions like IBS, allergies, autoimmune diseases
  • Atherosclerosis
  • High blood pressure
  • Heart diseases
  • Parkinson’s disease
  • Alzheimer’s disease
  • Some types of cancers

7 – May lower your cholesterol

Cholesterol is a waxy- like substance that’s produced by your liver. Your body needs cholesterol to produce hormones and help your body digest fatty foods. Your body produces enough cholesterol to function independently, so you should eat as little as possible. When you eat foods high in cholesterol, the cholesterol builds up in your arteries, clogging them to the point of blocking the blood flow.  Dietary cholesterol is found in foods like high-fat meats, dairy, and eggs. Dandelion greens, studies found, can lower your risk of having atherosclerosis, the buildup of cholesterol in your arteries. This, in turn, reduces your risk of coronary artery diseases like

  • Stroke
  • Heart disease
  • Aortic Aneurysm
  • High blood pressure

Besides eating dandelion greens, you can prevent high cholesterol by eating foods low in saturated and trans fat, sodium, and sugar. Choose foods like

  • Fatty fish like salmon
  • Lean meats like poultry
  • Low-fat cheeses and yogurt
  • Fruits and vegetables
  • Foods high in fiber like oats, whole grains, beans
  • Olive oil
  • Nuts and seeds

8 – Helps to support better bone health

Dandelion greens are rich in vitamin K, a major nutrient for building strong bones. Not having enough vitamin K in your body puts you at greater risk for hip fractures. Dandelion greens also contain calcium, but unlike other greens such as chard or spinach, dandelion greens are low in oxalic acid, which interferes with your body’s ability to incorporate the calcium properly.

Where should you get your dandelion greens?

Be sure that you gather them from areas that haven’t been fertilized or sprayed with pesticides when you harvest dandelion greens. It’s usually not a good idea to pick them in areas where animals wander around to do their business. Some people suggest you grow your own dandelions just like any other plant in your garden. You can buy seeds online or at garden nurseries. Be sure to always wash the dandelion greens completely before eating them.

pop quotesDandelion green recipes

Dandelion greens have a bitter flavor. You can cut the bitterness by blanching the dandelion greens before you use them in recipes. Simply boil water and throw your greens into the water for a minute or two. Remove them from the boiling water and put them into a bowl of ice water. This stops the blanching process. Dry off the leaves on a paper towel. They’re ready to eat or use in recipes.

Super simple dandelion salad

Choose young dandelion greens because the older leaves taste bitter. Toss the dandelion greens with an assortment of other salad greens you normally use.

Sauteed dandelion greens

Ingredients:

  • 1 to 2 cups blanched dandelion greens
  • 1 or 2 garlic cloves, chopped fine
  • One small yellow onion, chopped fine
  • 2-4 tablespoons olive oil

Directions:

In a skillet, add 1-2 tablespoon olive oil, chopped garlic, and chopped onions. Saute the chopped garlic and onions until they’re translucent. Add 1 tablespoon to the skillet, then add the blanched dandelion greens. Saute for one or two minutes until tender.

Dandelion green and pine nut pesto

Ingredients:

  • 2-3 cups of dandelion greens
  • ¼ to ½ cup pine nuts
  • 1 tablespoon lemon juice
  • one-fourth cup of olive oil
  • Salt and pepper to taste
  • Dash of dried chili peppers

Directions:

In a processor, blend the dandelion greens, pine nuts, lemon juice, salt, pepper, and dried chili pepper until mixed. If it’s too thick, you can add more olive oil, a little bit at a time. Keep the dandelion green pesto in the refrigerator until you’re ready to use it.

Dandelion trivia

The dandelion is a world-famous little weed that goes back centuries. There are so many interesting things about these hardy weeds. Here are some of the most interesting dandelion trivia for you to know.

1 – Dandelions have been the inspiration for many poets.

Some of the most famous poems about dandelions include:

  • The First Dandelion by Walt Whitman
  • To the Dandelion by James Russell Lowell
  • The Dandelion by Rachel Lindsay

2 – Dandelions got their name from their leaves that look like jagged lion teeth.

Take a look the next time you see one. You’ll be surprised how you never noticed!

3 –  Dandelion greens are delicious–and the plant is so hardy

The hardy little weeds can grow almost anywhere. They grow quickly, sometimes going from a seed to a bud within a few days. One plant can live for years, especially if it takes root hidden in a corner somewhere where no one sees it. The roots go deeper and deeper, year after year. If the plant gets cut, the root will divide, making an entirely new plant. Dandelions have been known to grow through cracks in concrete, around rocks, or in between patio slate. Dandelions have been made into all kinds of food and drink, including dandelion:

  • Wine
  • Ice cream
  • Tea
  • Jelly
  • Coffee
  • Honey
  • Smoothies

dandelion greensFinal thoughts on adding dandelion greens to your menu

Dandelion greens are little nutritious gems that grow right in your yard. Packed with vitamins and minerals, these greens help fight diabetes, lower your cholesterol, boost your beta-carotene, and can help your digestive system. Whether you choose to saute them, make tea, or whip up some dandelion green pesto, always harvest your dandelion greens in a pesticide-free area where wild animals aren’t roaming around.

Pick the greens from fields, forests, or parks, because there’s no shortage of dandelion greens in the spring and summer. Be sure to blanch the older leaves to eliminate the bitter flavor, or gather younger leaves that taste less bitter. Good chance, dandelions will always be around. They’ve already made it for centuries. It’s good to know that the hardy dandelion greens will be around to help you stay healthy for years to come.

Meet The Adorable 5 Year Old Skater Girl Who Wants to Go Pro

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Five-year-old skater girl Paige Tobin from Australia does tricks on her skateboard that most adults couldn’t even pull off! Her interest in skating began at just three years old, and now she can conquer any half-pipe in town. When her mom got her a skateboard, she quickly fell in love with the sport. So, when she asked Paige if she wanted to sign up for lessons, she immediately said yes.

Paige goes to her local skatepark at least five times a week to practice tricks and train. Of course, it doesn’t feel like training or a workout to her because she truly enjoys it! She has a lot of fun while skating and has an obvious talent for the sport. Even though it takes a lot of time to get the tricks down, she wouldn’t want to spend her afternoons any other way.

Her plans as a skater in the future

“I want to go to the Olympics, and I want to be a pro skater,” Paige says. It looks like she’s well on her way to making her dreams come true. She feels confident and comfortable on a skateboard and loves to push the limits and try new tricks.

 

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A post shared by Paige Tobin (@paigeetobin)

Paige says that anyone interested in becoming a skater should try it out. She would love to help any newbies out there with tips and advice if she can! While falling is inevitable, you will succeed as long as you don’t give in to fear, even for an expert. Remember that you can always get back up and try again; mastering the tricks takes a lot of practice.

Paige also surfs, and cliff jumps when the water warms up during the spring and summer. She doesn’t seem to have many fears for a young girl, especially when it comes to extreme sports! Paige has a YouTube channel where she shares her progress as well as tips for fellow skaters. You can also keep up with her adventures on her Instagram page, where she has over 10k followers now!

 

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A post shared by Paige Tobin (@paigeetobin)

The sky truly is the limit for this 5-year-old skater! We can’t wait to see what the future holds for her, and she grows in the sport. While skateboarding is practiced throughout the world, it’s still one of the least researched sports out there. We found a few interesting tidbits about the skater culture and history that you may find interesting.

Here are some interesting facts about being a skater:

1. Skating was first known as “sidewalk surfing.”

When skateboarding was still in its infancy, most people took to their neighborhood sidewalks to practice. Since skateparks hadn’t been invented yet, people called the sport “sidewalk surfing” since it resembled surfing, but on land. The sport originated in California in the 1940s or 50s when surfers wanted something to do when there weren’t any waves. Skaters would bring their boards to hills in their neighborhood, “surfing” down using their skateboards.

2. People originally skateboarded without shoes

Most people actually wore no shoes when skateboarding first became a thing. Since people thought of skateboarding as surfing on land, they wanted to recreate the experience to the fullest. Therefore, a typical skater went shoeless to make it feel more like surfing.

3. Skateboards looked like rectangles at first

Modern skateboards have rounded ends, but the original skateboards consisted of a plank of wood with wheels attached. You can imagine the difficulties with gaining speed and keeping balanced with that design. Over the years, designers understood more about aerodynamics and created the more rounded edges you see today. However, for quite some time, skateboards looked like rectangles of wood with wheels.

Watch as Paige lands a 180 early grab after 2 hours of practice!

 

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A post shared by Paige Tobin (@paigeetobin)

4. A lot of skateboarders are ambidextrous

Part of a skater’s training involves using both their left and right foot to increase their flexibility. Being able to use both means they can do more tricks and overcome barriers in the sport. After a bit of practice, most skateboarders can do tricks using either foot in front without having any trouble.

5. The longest ollie was 16 ft 6 inches.

An ollie is one of the most popular tricks in the skateboarding world. It involves both the rider and board leaping into the air without the skater using his or her hands. To perform this, the skater crouches and jumps up quickly while raising their arms. While in the air, the skateboarder strikes the skateboard’s tail against the ground to raise the front of the board.

Jordan Hoffart broke the world record by hitting the longest ollie at 16 ft 6 inches.

6. Skateparks exist in almost every country around the world.

If you travel around the world, you’ll likely come across a skatepark wherever you go. The sport continues to grow in popularity, and some estimates put the number of skateparks at around 5,000 worldwide. If you like to skateboard and need help finding a park, check out this site for more information. It uses Google Maps to show skaters where they can find a local skatepark around the globe.

The site says that a good skatepark will feature the following: half-pipes, quarter pipes, full pipes, vert ramps, a long pump track, snake runs, bowls and pools, banked ramps, fun boxes, multiple handrails, spine transfers, stair sets, pyramids, ramps, and other objects and obstacles.

7. Most skate parks are located in the U.S.

Since skateboarding began in California, naturally, the United States offers most of the skateparks worldwide. There are around 3,100 skateparks in the U.S., and most of the rest are located in Europe. Most states throughout the country have at least one skatepark to keep skaters entertained.

Final thoughts: Do what makes you happy, and never stop growing

Paige’s story can teach us that we should always follow our hearts and not limit our abilities. You’re never too young or old to learn something new, whether you want to become a skater, dancer, or anything else. The possibilities are endless, so never stop dreaming!

Common Cold vs. Sinus Infection (The Differences According to Doctors)

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We’ve all had stuffy noses, postnasal drip, and a sense of general malaise. But when is a common cold something more? Most people know that the common cold and a sinus infection (also called sinusitis) have somewhat similar symptoms, but not everyone knows the difference between the two.

However, developing sinusitis after a cold is hardly rare–about 90% of patients with a cold have at least one element of sinusitis or a sinus infection. And since these infections can create further complications if you don’t treat it promptly, it’s vitally important to understand how to tell the difference.

In this article, we’ve collected information from doctors and medical research to help you better understand the critical differences between a cold and sinusitis. And since we know you want to stay as healthy as possible, we’ve also included tips for how to cope with either one.

The Common Cold: Where It All Begins

More often than not, the common cold stems from a virus. If you’re one of the countless people who have experienced one, you know that even a minor bug can have a significant negative impact on your life. A common cold makes it hard to get through the day, let alone stay focused at work or school.

A cold doesn’t just hit you all at once, though. The virus develops over three stages:

  • Stage one: This stage can start hours after exposure to the cold virus. Usually, you’ll notice a sore or scratchy throat and a lack of energy.
  • Stage two: This is when most classic cold symptoms emerge. You’ll likely get a stuffy nose, a headache, and a cough. In some cases, you may also run a fever.
  • Stage three: This is the final stage of the cold. While you’ll probably start feeling better, you are still likely to experience a runny or stuffy nose. In this phase, though, the symptoms begin to disappear.

What Can You Do to Deal With a Common Cold?

As illnesses go, a cold is relatively minor. But that doesn’t mean that a bad cold can’t make you miserable. And while some people may mistakenly think antibiotics help, the opposite is exact–since a virus causes most colds, antibiotics won’t help. In fact, they may even cause further damage. Because bacteria can become resistant to antibiotics, taking them when you don’t need them may also make you more susceptible to a worse bacterial infection down the line.

Most colds go away with time. But to speed up your recovery, there are a few foods to avoid when sick with a cold:

  • Alcohol and caffeine: One of the main reasons to avoid both alcohol and caffeine is that they dehydrate you. And when you have a cold, staying hydrated is one of the most important things you can do to recover quickly. Additionally, alcohol suppresses your immune system, and you need your immune system to be able to fight off your cold.
  • Sugar and refined carbohydrates: Both of these ingredients are known to increase inflammation, and more inflammation is one thing you don’t want when dealing with a cold. Additionally, sugar reduces the infection-fighting capabilities of white blood cells.
  • Fatty foods: These foods take a lot of energy for your body to break down. And like refined carbohydrates, they also can cause an increase in inflammation.

If You Have a Cold, Do You Need to See a Doctor?

The general medical wisdom around treating colds says that, in most cases, you don’t need to see a doctor for a cold. However, some over the counter medications can help. These include NSAID painkillers like acetaminophen and ibuprofen. And decongestant nasal sprays or cough syrups can also help take the edge off of symptoms.

However, if you have a very high or persistent fever, seeing a doctor may be a good idea. Influenza, a more severe illness, may sound like a cold, but its symptoms start much sooner. Instead of a multi-stage onset like you would get with a cold, influenza starts right away with a high fever and severe symptoms.

blackberry syrup for cough

Click image for a recipe for a blackberry syrup to soothe your cough naturally,

How Can Doctors Tell You Have a Sinus Infection?

Doctors commonly accept that most sinus infections start with a common cold or an allergy episode, or the flu. However, even current medical research notes that there aren’t many reliable ways to distinguish a sinus infection from a cold immediately.

Doctors have observed that many sinus infections develop when cold symptoms don’t improve. As we mentioned above, a cold shouldn’t be treated with antibiotics. But in many cases, a sinus infection must be treated with antibiotics to make it completely resolve itself.

Currently, doctors believe that if symptoms of a cold don’t show any sign of improvement after 7-10 days, it may be time to consider antibiotic therapy. If you do have a sinus infection, it will likely start to feel much better after a few days of treatment. But in order to make sure the infection goes away completely, be sure to take your entire course of antibiotics.

That said, most of us want to avoid unnecessary doctor visits–they may require you to take time off work, and in many cases, they also cost money. We also have compiled a list of signs and symptoms of sinus infection you can identify yourself.

What Are Some of the Symptoms You May Notice?

Sinusitis usually starts as a cold, but as it develops, there are a few key symptoms you’re likely to notice:

  • Sinus pressure: This is one of the most prominent symptoms. Especially when bending down, you’ll feel tension in your sinuses. Since these are cavities throughout your skull, this type of pressure often feels like facial pain.
  • Headaches: Sometimes, this continued pressure, caused by inflammation in your sinuses, will cause headaches. At times, these headaches can be severe and debilitating.
  • Stuffiness that won’t go away: Colds cause stuffy noses, but that stuffiness usually goes away after a week or two. With infection in your sinuses, you probably will feel stuffy, but this feeling doesn’t go away.
  • Tooth pain: Some sinuses are very close to your teeth, so sinus pain may sometimes radiate into your teeth.
  • General unwellness: Even though it isn’t a cold, an infection in your sinuses still takes a significant toll on your body. You likely will feel sick, tired, and generally unwell.

Since many doctors consider antibiotic treatment for symptoms like these that don’t improve within 7-10 days, it’s wise to set up an appointment with your doctor if you believe that you’ve developed sinusitis. And while going to see a doctor when you have the beginnings of symptoms might be too soon, it’s also important to not wait too long. Since sinusitis often gets worse with time, be sure to see a doctor before symptoms get noticeably worse.

immune system

Read how eating fast food can have a negative impact on your immune system.

How Can You Reduce Your Risk of Either Illness?

We all know that, in a perfect world, we could avoid catching cold viruses. And while seeing a doctor for a cold isn’t likely to do much, there are steps you can take to shorten the length of your illness. By taking these preventative steps, you will be well equipped to start feeling better soon:

  • Get lots of sleep: Sleeping gives your body time to heal. And since you want your immune system to fight off a cold as quickly as possible, getting plenty of rest early on will likely shorten its duration.
  • Stay hydrated: Colds involve a buildup of mucus. When you stay well hydrated, the mucus is diluted and easier to remove–either by blowing your nose or coughing it up.
  • Drink hot soup: Soup contains liquid, heat, and electrolytes, which are all things that can help you fight off a respiratory illness.
  • Prop yourself up at night: This step is especially helpful with a cough. It stops sinus congestion from making its way into your throat so that it may reduce your cough.

If you still aren’t feeling well after taking these steps, it may be a good idea to take an expectorant, a cough suppressant, or a decongestant. While they won’t always get rid of your cold, they are likely to help you feel more comfortable as you wait for the cold to pass. They also may make you less likely to develop sinusitis.

common cold vs sinus infection

You might find relief from your symptoms with the natural healing of echinacea.

Final Thoughts on the Common Cold vs. the Sinus Infection

Nobody wants to end up with either a common cold or infected sinuses. But understanding the difference between the two will help you be a great advocate in your healthcare. Remember that most cases of sinusitis start as colds, so it’s essential to take what at-home care steps you can to keep yourself comfortable and treat your symptoms.

Sometimes, even despite your best efforts, your cold still may turn into sinusitis. If this is the case, it’s time to seek medical help. The good news is that, with medical support, you’ll likely start feeling a little better in just a few days.

Man Loses 140 Pounds on a Road to Self Discovery

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People go about self discovery in different ways; some travel the world to find themselves, and others get involved in fitness. For Mark Ludlow, losing 140 pounds dramatically changed his life. Through the uphill battle of losing weight, he ended up discovering his true potential and creating a new life for himself. Not only did working out improve his physical health – it also helped his emotional and mental health.

“I feel like I can live the life that I should have always lived, and be the person that I should have always been.”

Mark starts a journey of self discovery

Mark started his journey weighing around 330 pounds and says he had poor health at the time. He felt out of breath simply going up and down stairs and couldn’t run properly or for very long. He says it felt “physically debilitating” to experience being so overweight, and he wanted to make a change.

His weight didn’t just affect his physical health, either; he also had struggles with relationships and his job at the time.

“I was in a situation where I was in a relationship, but that finished. I couldn’t hold down my job because I was so insecure and I had such little confidence and self-esteem. So, I got sacked from another job,” Mark says. “I felt sorry for myself for about a month. I felt depressed, and then I just said to myself ‘Do you know what Mark? That’s it! No more! You’ve got to change now.’”

However, Mark didn’t want to just change his appearance. He’d done that before, but the problem just kept coming back, so he decided to dig a little deeper. He did some serious self discovery so he could heal from the inside out and finally become free.

The road to self discovery starts within you

“Rather than just doing another diet and doing a whole lot of exercise, I decided that I was going to get to the root of the problem,” Mark said. “I went on basically a journey of self discovery to understand myself better.”

Mark knew that if he wanted to keep the weight off for good, he couldn’t just focus on his appearance. This time, he worked on his mental health issues that kept him in a cycle of self-sabotage. For him, self discovery meant getting to the heart of the issues so they wouldn’t keep showing up in his life.

“I had to face these demons head on. I’m so glad that I did. It was the best decision I’ve ever made,” Mark said.

In order to keep himself motivated throughout his journey, he utilized a trick he calls “ideal visions.” Basically, this involved imagining himself acting and looking like his ideal self in future situations. He envisioned what life would look like for him once he dealt with his mental health issues and lost weight.

“I imagined what it would be like to be able to go into a social situation and not feel completely anxious, and be able to look people in the eye, to feel confident enough just to go talk to a group of people that I didn’t know and not feel worried.”

He went even further than envisioning how confident and worry-free he would become. He also imagined himself in his ideal career, feeling happy and fulfilled. Then, he imagined what it would feel like to meet his life partner and start a family of his own. Basically, he envisioned what he wanted his life to look like, and took steps to achieve it.

Mark’s advice for achieving your dreams and changing your life

With the power of positive thinking coupled with dedicated action, he totally transformed his life. He now enjoys a fulfilling career as a fitness coach, teaching people how to achieve their wildest dreams. And he doesn’t focus just on physical health, either; he tells his clients to go on a complete journey of self discovery. A new body won’t fix underlying mental or emotional issues, so he stresses the importance of focusing on overall health.

“The best advice that I could give to people that want to lose weight and live a healthy lifestyle is to understand your “why,” Mark says. “It’s to understand who you are as a person to increase your levels of self-awareness.”

When you know yourself at the core, and work on any insecurities or doubts, you can move forward. To heal yourself, it requires complete honesty and transparency. Many people shy away from confronting their inner demons because they fear what they may find. However, the sooner you can uproot the problem, the more your life will improve in all areas. The trapped emotions within us can affect our daily decisions, the way we view ourselves, and literally everything else.


When you clear away all of the inner turmoil, you can start to see life through a more positive lens. Opportunities will just start appearing for you when it seemed like you saw only obstacles before. The right people will enter your life, and things and people that no longer serve you will fall away. So, weight loss is only a side effect of digging deep and going on a complete self discovery journey.

“Weight loss is simple. To achieve weight loss you have to consistently achieve a caloric deficit. The science is simple. The hard part is trying to find a way of doing that that suits you as a specific individual,” Mark says. “Once you have awareness, awareness is power. Then once you’ve got that, you could make the best life decisions for yourself, and when you’ve got that, the rest is straightforward as far as I’m concerned.”

Final thoughts: get to the heart of the problem, and everything else will fall into place

If you’ve been struggling to lose weight or achieve any goal in life, you may need to look within yourself. As Mark tells us in his inspirational story, your whole life can change if you get to know yourself at a deeper level. By confronting any inner demons and putting them to rest, you can finally feel at peace with yourself. Therefore, you’ll start attracting better opportunities as your energy and outlook on life improve.

Science Explains the Link Between Dietary Ketones and Weight Loss

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For those who are not familiar with a ketogenic diet, it is a low-carb diet that can reduce lower high blood glucose levels. For that reason, it is a popular diet among those with type 2 diabetes, a health condition that adversely affects how the body processes glucose. This same applies to those with type 1 diabetes, which results in the pancreas producing an insufficient amount of insulin. All in all, both forms of the disease can make it challenging to maintain healthy blood glucose levels. That said, if you have type 1 diabetes or if you’re overweight with type 2 diabetes, a ketogenic diet, which entails consuming foods rich in dietary ketones, might be worth considering.

EVERYTHING YOU NEED TO KNOW ABOUT A KETOGENIC DIET

First and foremost, the ketogenic diet is nothing new as it has been around since the 1920s. The diet entails consuming fewer carbohydrates while increasing your intake of fat and protein. According to harvard.edu, the official website and publishing arm of Harvard University, the ketogenic diet was initially used to treat epilepsy in children. However, it later became a go-to for treating cancer, polycystic ovary syndrome (PCOS), diabetes, and even Alzheimer’s disease.

Today, ketogenic-based diets are gaining quite a bit of attention for helping many individuals with type 2 diabetes lose weight and stabilize their blood glucose levels. To further illustrate this point, a study published by WebMD revealed that individuals with type 2 diabetes who followed a ketogenic-based for one year were able to lose a considerable amount of weight and stabilize their blood glucose levels.

Also, many of these same study participants saw marked improvement in their A1C levels. For reference, the higher the A1C levels, the more likely an individual is to maintain healthy blood glucose levels long-term. Similar results were also observed in a study published by Nutrition and Metabolism.

The study showed that individuals with type 1 diabetes who followed a ketogenic-based diet saw a significant reduction in their blood glucose levels and an increase in A1C levels at the end of a 2.5-year study. Several other equally credible studies revealed that following a ketogenic diet can also benefit those who do not have diabetes but want to achieve a healthy weight.

HOW DOES CONSUMING FOODS RICH IN DIETARY KETONES CONTRIBUTE TO WEIGHT LOSS?

To better understand how foods rich in dietary ketones can contribute to weight loss, we should first take a moment to familiarize ourselves with them. In short, ketones are chemicals that form in the liver and derive from stored fat. They also serve as an alternative energy source for multiple cells in the body.

To expound on that even further, the average person who is not following a ketogenic-based diet should get 45 to 65 percent of their total calories from carbohydrates, according to health.gov, a health insurance exchange website operated by the U.S. federal government. Although consuming enough carbohydrates can contribute to better overall health, doing so doesn’t help with weight loss. Instead, it can cause you to gain even more weight.

When an individual consumes less than the recommended daily intake of carbohydrates, the body ultimately turns to ketones for energy. The more this happens, the more weight an individual stands to lose.

To further put this into perspective, let’s take a closer look at how consuming fewer carbs impact the body. Whether you’re trying to shed a few pounds for health reasons, to boost your self-confidence, or to fit into your favorite clothes, consuming fewer carbs ultimately leads to a decrease in the insulin hormone, which is stored in the liver. The body will continue to use insulin for energy until it is no longer available.

After a while, it will turn to ketone bodies as a secondary source of energy. It is worth noting that this same process also occurs when an individual is fasting or engaging in vigorous exercise. However, following a ketogenic-based diet allows individuals to achieve the same weight loss benefits without exercising or feeling hungry.

WHAT FOODS SHOULD YOU EAT WHILE FOLLOWING A KETOGENIC DIET?

When it comes to foods rich in dietary ketones, there are several options available, some of which include the following:

1 – Seafood

If you’re a fan of seafood and thinking about starting a ketogenic diet, there are plenty of shellfish that you can eat that are not only delicious but also low in carbohydrates and high in protein. Some of these low-carb shellfish include

  • Oysters
  • Octopus
  • Clams
  • Squid
  • Mussels

While there are many more seafood options available to those following a ketogenic diet, these have the least carbohydrates. Typically, you’ll learn then offer less than 7 grams. They are also readily available at most fish markets and major supermarket chains. Along with helping you to lose weight, a diet that includes seafood can contribute to better overall health as many of these foods are chock-full of vitamins, minerals, and omega-3 fatty acids.

2 – Cheese

Nearly all kinds of cheese are high in fat and low in carbohydrates. As such, they are an excellent choice for someone following a ketogenic diet. To further illustrate this point, cheddar cheese, for example, contains only 1 gram of carbs per ounce.

It also contains upwards of 7 grams of protein and more than 20 percent of the recommended daily intake for calcium. In short, you will be doing yourself a favor by consuming more cheese while following a ketogenic diet. Some of the other keto-friendly cheeses worth noting include

  • Goat cheese
  • Blue cheese
  • Parmesan cheese
  • American cheese
  • Ricotta cheese

3 – Meat and poultry

If you’re already a big meat eater, following a ketogenic diet will give you a reason to consume even more beef, chicken, lamb, mutton, and other meats. After all, most cuts of meat contain at least 3 grams of fat and between 21 and 22 grams of protein per serving. And if you’re interested in improving your health along with losing weight, you will be happy to know that a diet rich in meat can help lower high cholesterol.

In a study published by the National Institutes of Health, study participants who consumed a diet high in fatty meats saw a higher increase in their HCL (good cholesterol) compared to those who followed a low-fat diet.

Also, meat and poultry contain B vitamins as well as potassium, selenium, and zinc. And each of those can contribute to better overall health.

4 – Low-carb vegetables

Although most vegetables are high in carbohydrates, there are some that you can eat while following a ketogenic diet. Plus, many of them are high in fiber, which means that they can keep you feeling satiated longer. Therefore, you’re likely to eat less and, as a result, lose more weight. Beyond that, they can also improve your digestive health while keeping you regular.

Some of the best low-carb vegetables to eat while on a ketogenic diet include kale, broccoli, and cauliflower. It is worth noting that these vegetables reduce the risk of developing certain cancers and even heart disease. Of course, this is not an excuse to overindulge. To maintain a ketone-burning state, you should limit your intake of these vegetable-based carbs to between 20 and 50 grams per day.

Obviously, the foods detailed in this article are only suggestions as there is no such thing as a one size fits all approach when it comes to a ketogenic diet. Whether your goal is to lose weight or get your blood glucose levels under control, your goal should be to consume foods that are relatively high in fat and protein and low in carbohydrates.

keto and kaleIS A KETOGENIC DIET SAFE?

Generally speaking, consuming foods rich in dietary ketones, which is the hallmark of a ketogenic diet, is safe for most individuals. However, those with diabetes will have to be especially careful when it comes to the foods that they consume. In doing so, they can avoid ketoacidosis, which is a potentially dangerous health condition that occurs when the body doesn’t produce enough insulin and too many ketones buildup in the liver and blood. Some of the more common symptoms of ketoacidosis include

  • Urinating frequently
  • Fatigue
  • Chronic thirst
  • Confusion

If you develop these symptoms while following a ketogenic diet, you must schedule an appointment with a physician as soon as possible, especially if you have diabetes.

dietary ketones diet

On the fence about the keto plan? Experts “weigh-in” on the pros and cons.

FINAL THOUGHTS ON MASTERING AN UNDERSTANDING OF DIETARY KETONES

In summary, a diet that includes foods rich in dietary ketones proves time and again to help individuals who are either trying to shed unwanted pounds, reduce high blood glucose levels, or a combination of the two. More than that, many of these foods contain vitamins and nutrients that support overall good health.

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