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Science Explains How Fenugreek Can Grow Your Hair Faster

July 10, 2019 by Power of Positivity

If you want to grow your hair faster, you might have great luck with fenugreek. In fact, science has shown that this herb can actually do just that!

Not only that, but it can help you to have healthy, thick hair. The best part of the plant to use for your hair is the seeds.

Learn more by reading the rest of the article. Here’s what you need to know about this effective way to increase hair growth:

1. Fenugreek Seeds Contain Multiple Nutrients For Your Hair

The nutrients that you eat have an effect on your hair. These seeds contain vitamin C, protein, potassium, iron, lecithin, and nicotinic acid. Here’s what you need to know about each of these compounds:

Vitamin C

Vitamin C can help to improve the functioning of your immune system, and this can protect your hair. There are a variety of infections that can impede your body’s ability to grow hair; having a healthy immune system can help you to fight them off.
Protein

Protein is especially beneficial for people who may be developing baldness; it may even cure the condition for some people! In fact, many different types of protein in the product can make your hair grow. This greatly improves the effectiveness of the herb.
Potassium

If you’re starting to get grey hair, you may find that potassium works wonders for you, and there’s a lot of it in this herb. A potassium deficiency is a contributing factor to grey hair, and this deficiency can be corrected by this herb quite well.
Iron

The iron helps to promote blood flow to your scalp, and this can improve hair growth. Cells need nutrients to ensure that they remain healthy. This is not possible without adequate blood flow to the cells in the scalp.
Lecithin

The lecithin helps you to have stronger hair follicles, great for people with sensitive hair. In addition, lecithin can help to make hair look shinier, and this can very much improve the look of long hair.
Nicotinic Acid

This compound has a unique ability to directly promote hair growth. This makes it great for people hoping to grow their hair or those suffering from hair loss. Many commercial products designed to promote hair growth contain this essential compound, and this compound can have an exceptionally powerful effect.
Phytoestrogens

A variety of phytoestrogens are contained in the seeds, but these compounds do not tend to have systemic effects. Therefore, these compounds do not cause problematic side effects, because these compounds do not act on the estrogen receptors in humans.

2. It Has A Long History Of Use

The herb has been used for many centuries, and the use of fenugreek dates back to ancient India. Here’s what you need to know about the history of the product’s use:

It Has Been Used In Many Cultures

Not only has it been used extensively in ancient India, but it also has had a significant history of use in a variety of western cultures. In addition, it was first used roughly 4,000 BC in the middle east. The ancient Egyptians also documented the medicinal properties of the herb.

3. Preparing Fenugreek Seeds Is Easy

It can also be combined with other herbs. For instance, you can mix it with products used in conditioners, and you can actually find it in some commercially sold conditioners. In fact, you may mix the seeds with essential oils known to promote hair growth, such as olive oil.

Another great oil to combine them with is coconut oil, and this will help to make the product more effective as well. Also, you don’t need that many of the seeds in order for it to be effective; as little as a few tablespoons of them can be effective for many people.

4. Fenugreek Softens Hair As Well

The fact that it softens hair helps to ensure that the extra hair growth is as healthy as possible, and this also greatly improves the appearance of the new hair growth. Softer hair tends to be less vulnerable to damage as a result of environmental factors.

Here are some things to know about how fenugreek strengthens and softens hair:

You Will Have Stronger Hair

The texture of your hair will change in ways that make it not only softer but stronger as well. This helps to ensure that it will retain its lustrous appearance over time.

Want strong and shiny hair? You must nourish it first!

The Seeds Act As Both A Conditioner And A Moisturizer

This means that the moisture retaining capacity of your hair cells will increase, and the conditioning effect will prevent matted hair.

5. Scientific Studies On The Herb Appear Promising

The compounds within it have been clearly identified. The same cannot be said of many other hair growth promoting herbs.

Here’s what you need to know about some important studies that have been done on it:

A Study On Fenugreek And Hair Loss in Rabbits

A study on rabbits (1) found that the herb can promote hair growth to a similar extent as prescription hair growth medications. This means that it can prove highly beneficial for people suffering from hair loss.

A Study On Hair Loss In Mice

The study on mice (1) also found the effects of the herb comparable to conventional medications for hair loss in mice. Concentrations of 1 to 10% of the compound were used on mice, and the herb is thought to be effective at these concentrations in humans as well.

Fenugreek Effective for Humans

There was a study that had 60 volunteer participants (1). This study found that the herb can be quite effective for promoting hair growth in humans. The study lasted for six months; while the placebo group did not report any changes at all in their hair, the group that received the herb found that their hair grew and was less vulnerable to shedding. Researchers believe that it contains steroid saponins, and these compounds are DHT inhibitors that can promote hair growth.

6. The Seeds Can Be Added To Foods

Not only can you apply the seeds to your scalp topically, but you can also add the seeds to various dishes. This will promote hair growth by increasing the level of essential nutrients in your body. Here are some great ways that you can add the seeds to foods to create a delicious meal:

It Can Be Used To Spice Curries

These dishes go great with chicken. There are a variety of recipes for curried chicken that you can choose from to receive the benefits of the herb. Another great example is curry spiced quinoa. This dish can go great with many meals.

It Makes A Great Addition To Fish And Clam Dishes

The herb goes great with sauces and seasonings for seafood. This is especially true if you are combining seafood with mushrooms. In addition to clams, another type of seafood that the herb goes great with is salmon. You can find many different salmon dishes that it can go well with.

Add It To Salad

The seeds can be delicious on a wide range of salads. Many people find that it is especially delicious in spring onion salad, and this is a popular way to consume the herb.

Mix It With Cottage Cheese

The herb can go great with cottage cheese, and this can make for a great breakfast dish. Many breakfast dishes that cottage cheese can go extremely well with, and it often tastes great when mixed with avocados.

The Herb Goes Great With Peas

The herb is a common ingredient in dishes that contain peas, as the flavors tend to complement each other. You can combine flavored peas with dishes for breakfast, lunch, or dinner.

Mix It With Flour

You can enjoy the benefits of the herb in baked goods by mixing it with flour; it can also improve the flavor of a lot of dishes. There are numerous baked dishes that it can go well with, such as a wide variety of breads that can allow you to appreciate the unique flavor of the herb.

Final Thoughts On Fenugreek

The seeds of this powerful herb are extremely useful for hair growth, and evidence shows that it is both safe and effective. In addition, many people who have tried it found the herb highly beneficial. It also can improve your overall health since according to Dr. Urgo:

“Taking fenugreek orally will affect other areas of the body, not just the follicles. As it passes through the digestive tract, it travels throughout your blood stream.”

Furthermore, the herb can either be applied directly to the scalp in the form of hair care products or it can be taken internally. There are compounds in the herb that can be beneficial this way as well.

21 Amazing Benefits Of Oranges For Health, Skin And More (#4 Is Dreamy)

July 10, 2019 by Power of Positivity

Oranges are delicious and juicy, and they are a healthy snack option. They are also so much more than that as they are beneficial to your health, skin, and so much more. You can use both the fruit and the peel, experiencing the benefits of oranges in both forms.

The next time you go to the grocery store, stock up on this fruit for an inexpensive, multi-benefit treat. As an added bonus, this fruit smells good and can awaken the senses. Discussed below are some of the many other benefits of citrus fruit.

Benefits of Oranges for Health, Skin, and More

1. Moisturize skin

Each orange contains natural oils which help your skin retain moisture. Mixing juice from an orange with your favorite moisturizer will offer added benefits than just using your moisturizer alone. This will ensure that your skin will stay soft and healthy looking for much longer.

2. Slows down the signs of aging

Oranges contain antioxidants, so they fight free radicals. The slow down of free radicals results in the slow down of aging including the development of wrinkles. Additionally, these antioxidants can work to reverse the signs of aging.

3. Helps with exfoliating, reducing acne, and removing blackheads

The citric acid in orange works to exfoliate your skin in a natural way. Citric acid also helps reduce your acne by drying it out.

As an added bonus, the peel of the orange can be used as a DIY face mask that removes blackheads from deep in your skin. It offers a natural, comfortable way to remove them, and gives your skin a better appearance overall.

4. Can be used as a body scrub

This benefit is for the orange peel and not the actual orange. You will simply peel the orange and then grind the peel up. You can add it to your current body wash or you can create your own body wash.

The benefits come from the vitamin C in the peel, because the vitamin can give you a healthy, natural glow. You will look younger, and your skin will look more vibrant. Another tip is to rub the body scrub all over your body and allow it to sit on your skin for about 10 minutes before rinsing it off.

5. Prevent or reverse skin sagging

By improving the firmness of your skin, orange and the orange peels can reduce sagging and prevent it in the future. This is due to the vitamins, antioxidants, and natural oils found in the fruit.

6. Can prevent kidney stones

Studies have shown that those who consume oranges on a daily basis develop fewer kidney stones. This study included individuals who had kidney stones in the past and began consuming more orange product. This is due, in part, to the high water content of the fruit.

7. They can lower your cholesterol

Each orange contains hesperidin which is a natural chemical found in plants, and they also contain pectin which is a fiber that is only found in citrus fruits. The hesperidin and pectin both work to lower cholesterol by allowing your body to absorb fats at a slower rate.

8. Oranges can prevent diabetes

This fruit has a few different benefits when it comes to diabetes. First, they are low in calories and are safe to be consumed every day by a person with diabetes. The sugars found in this fruit are safe and can help balance the other sugar levels in your blood.

9. Reduces the effects of arthritis

The juice from an orange contains anti-inflammatory properties and prevents the inflammation that is caused by arthritis. In turn, the risks associated with arthritis are minimized.

10. Aids in digestion

An orange contains a large amount of fiber and can help you digest food easier and more effectively. This is because the fiber enhances the release of enzymes that are necessary for healthy digestion.

11. Reduces the likelihood of cancer

Oranges contain D-linonene, a compound found most frequently in citrus fruits and similar fruits. D-linonene fights and prevents cancers such as colon, lung, skin, and breast cancer. The Vitamin C content further protects your cells from developing cancer due to the reduction of free radicals.

12. Leads to a healthy heart

The fiber, hesperidin, and folate found in oranges work together to keep your cardiovascular system healthy. Eating just one every day can lead to a healthier heart.

13. Enhances brain development

Each orange contains a high amount of folic acid, which leads to faster and more effective brain development. As a bonus, your memory and ability to focus can improve with the regular consumption of this citric fruit.

14. They can boost your immunity

The high levels of Vitamin C found in this citrus fruit aids in the production of white blood cells. A healthy white blood cell count leads to a healthy immune system. Each orange also contains flavonoids and polyphenols, both of which can help your body fight off viral infections in a natural way.

15. Encourages hair growth and health

Juice from an orange combined with honey and water can create a natural conditioner that leads to healthy, shiny, and soft hair. You simply leave it in your hair for about 10 minutes before rinsing it out.

16. There is a direct link to healthy bones

The calcium found in this juicy fruit improves the health of your bones and teeth. It makes them stronger which leads to less decay.

17. Can stop a migraine and reduce the frequency

Sometimes, migraines are caused by a lack of water intake. When your body is becoming dehydrated, migraines occur more often and can be more severe.

An orange is a great source of water, and consuming one a day can greatly increase the amount of water you are taking in each day. In turn, this can help stop a migraine and also prevent them from occurring in the future.

18. Allow for healthy arteries

Arteriosclerosis is the medical term for the hardening of arteries. This disease can be prevented with a healthy consumption of Vitamin C.

If you are like many other Americans, you are likely not consuming enough of this vitamin every day. By consuming an orange every day, you are giving your body a boost of vitamin C.

19. Can make your breath naturally fresh

Orange peels boiled in water or made into a tea can help improve the smell of your breath. If you suffer from bad breath, this method can improve your oral hygiene.

20. Reduces instances of stress, anxiety, and insomnia

The nutrients and other elements of an orange can improve your blood circulation, which has been proven to reduce the effects and the frequency of these conditions. This is due to the lymphatic system receiving better blood flow.

21. Makes your skin bright

Orange peels have many beauty benefits, and brightening your skin is one of them. Both the juice and the peel of an orange have properties that can enliven your skin. Each time you eat an orange or use one in a recipe you should save the peel for this reason.

Scrumptious, healthy, and…great for the skin.

Orange Peel Face Spray

Juice an orange (or two) and put the juice into a spray bottle. Spray it lightly on your face (close your eyes!) and allow it to dry. Your face will be noticeably brighter and more luminescent.

Boiled Water Leave-On Face Mask

This face mask requires the use of orange peels. Place the peels into a glass bowl and pour boiling hot water on top of them. Allow this to sit together overnight.

The next day, you should use a strainer to separate the liquid from the peels. Save the liquid, and apply it to your face. Allow it to dry completely and you should be left with a glowing face that seems more firm.

How You Can Increase Your Orange Consumption

While an orange makes a healthy, easy and delicious snack when you are on the go or in a hurry, you might get tired of the same thing pretty quickly if you are simply eating one as a snack each day. This is where other ideas will come in handy. Some unique ways to add more of the fruit to your diet include:

pair them with cottage cheese
drop your orange slices into your favorite yogurt
add orange slices to a salad
mix them into a smoothie
drink the juice
use the juice to make sauce
use them for baking
put orange slices on top of pancakes or waffles
add them to your favorite whole grain cereal
add a sliced orange to the pan while you are cooking chicken or steak
create a fruit salad with all of your favorite fruits combined together
Cover them in chocolate

Final Thoughts On The Benefits of Oranges

Oranges are the perfect snack. They are healthy, juicy, easy, and delicious. There are many other benefits of oranges, however.

The juicy citrus fruit can be used as a beauty product for your hair and face, and it can be a surprising addition to many of your favorite dishes and desserts. Consuming an orange each day also has many health benefits, allowing for benefits in all areas of your life.

10 Ways to Make Your Coffee Healthy

July 10, 2019 by Power of Positivity

Ask any American you meet and you’ll likely find that they consider coffee an essential part of their diet. Not only does it keep us alert, but most of us have grown so accustomed to our favorite beverage that we can’t function without it. While it does have inherent health benefits, we can certainly go overboard with the number of additives we put in our morning cup of “Joe.”

How to Make Coffee for Health Benefits

Many of us drink at least one cup of this stuff a day, but often fail to consider how we can make or caffeine routines healthier. Looking to kick start your day with a boost of energy that is also good for you? Keep reading.

1. Take it Black

There’s a reason that some people drink their coffee black. While Starbucks makes a killing with all the milk, sugar, and syrups they pour into their drinks, the secret to a healthy cup of “Joe” is keeping it simple.

If you’d like to cut your calories, taking it black is your best bet. Without any extra additives, you’ll be enjoying it in its purest form; this ensures you take in less than 10 calories with every 8-ounce cup.

However, making the jump from your favorite drink to freshly brewed grounds might be a bit challenging if you’re used to ordering sweet drinks. The taste will be bitter at first, but your taste buds can learn to adapt to the flavor of this simple beverage.

2. Go for Almond Milk

If you can safely consume nut milk, almond milk should be your coffee’s best friend. This milk is your healthiest option when it comes to finding a dairy alternative for your coffee.

Compared to whole milk, almond milk will bring your daily fix to just under 100 calories for each serving.

Coffee lovers that aren’t used to drinking almond milk will find that though its consistency is a bit thinner, it tastes relatively similar to regular milk. If you’re looking to add some extra flavor to your drink, consider trying the different varieties of almond milk. However, keep in mind that most of the flavors aren’t sugar-free.

Some people that really latch on to drinking almond milk want to make their own. Doing this will definitely make your cup of java that much healthier. With some soaked almonds, filtered water, and a lot of patience, you’ll have your own almond milk.

3. Say “No” to Artificial Creamers

The word “artificial” shouldn’t be included in the same sentence as your creamer. Made with many artificial additives and a lot of sugar, these creamers are one of the worst things to include in your drink. Though you may not notice all these unhealthy additions as you drink your morning cuppa, your body certainly will.

The fake flavors that are part of so many creamers may smell like the real deal, but they certainly aren’t. Many of these creamers contain chemicals that are responsible for the flavor, as well as the shelf life of these products. Filled with mold inhibitors like dipotassium phosphate and sodium stearoyl lactylate, these creamers have little to no redeeming qualities about them.

If you are set on picking up a dairy-free creamer, do your best to avoid the generic brands. Do your research and find organic, unprocessed creamers that are made with your health in mind.

4. Brew Your Own Organic Drink

We understand your desire to run to your local cafe and grab your favorite beverage. It’s quick, easy, and tastes oh-so-good.

However, if you’re looking for a drink that is both convenient and healthy, you don’t have to go further than your own kitchen. Sure, you’ll have to press a few buttons and maybe even grind your own beans, but the reward is worth it.

When brewing your own coffee for health benefits, you know exactly what is going into your cup. While your favorite cafe may advertise its own drinks as being healthy and environmentally-friendly, there really is no way to know what exactly goes into their drinks.

Moreover, when you’re trying to cut back on the calories, going into your favorite local cafe may be too tempting. When you’re home with nothing but the machine and beans, it’s pretty difficult to pack on any extra calories.

Additionally, once you start brewing your own java, you’re in control of the beans that you use. With certified organic beans, you can trust that the beans are free of any harmful chemicals or pesticides.

5. Start Using Cinnamon

Cinnamon and coffee are one of the greatest duos of all time. This blend of flavors is heaven for your taste buds and is also an excellent way to boost the health benefits of your morning cuppa. If you miss the flavor of your favorite cafe’s signature drink, a sprinkling of cinnamon should help ease the pain.

According to experts, cinnamon can reduce any inflammation in the body. Moreover, adding cinnamon is also thought to improve the health of your heart and it has been known to help stabilize your body’s blood sugar.

As you spice up your cup of java with cinnamon, don’t go overboard. Certain adverse side effects can occur with too much cinnamon. Just a few dashes of this spice is all you need.

6. Embrace the Chocolaty Goodness

For some reason, when we think “healthy,” we automatically banish any fun foods from our minds. Thankfully, that doesn’t have to be the case with chocolate.

While chocolate can get a little too sweet at times, pairing the right type of chocolate with your drink will make getting caffeinated that much more exciting. When searching for the best chocolate to add to your cup, it’s best to go with dark chocolate or unsweetened cocoa. In moderation, these chocolaty additions have amazing health benefits.

Regularly consuming dark chocolate or unsweetened cocoa can help prevent cancer and balance your cholesterol. Similarly, the double whammy of caffeine and chocolate allows for increased productivity and quicker response rates.

In addition to the boost that chocolate gives caffeine, it can also help reduce any of caffeine’s negative effects. If you often feel jittery or anxious after consuming caffeine, the chocolate addition can help reduce these anxiety-inducing effects.

That’s good news for mocha lovers everywhere.

7. Experiment with a Bit of Butter

Bulletproof coffee is still a thing. This buttery trend, known to its fans as Bulletproof coffee, took off a few years ago.

You can concoct your own Bulletproof drink by adding grass-fed, unsalted butter to your cup of morning motivation. This crazy concoction will boost your energy, without any added cream or sugar.

Essentially, you’ll be making a latte with this Bulletproof method. All you need is the butter and an immersion blender to whip up your first batch.

In addition to being creamer-free, this Bulletproof recipe has been known to trigger weight loss through ketosis, stave off cravings, and boost cognitive function. This is due, in part, to the number of calories that are in the butter.

8. Don’t Drink Caffeine Before Eating Anything

Having your daily caffeinated beverage prior to eating anything may seem like a quick way to start the day, but in reality, it’s incredibly unhealthy.

Getting into the habit of guzzling down caffeine without anything in your stomach can damage your stomach’s lining and cause caffeine-related anxiety to increase dramatically.

Moreover, having a rush of caffeine on your empty stomach can force you to vomit and no one wants to begin their day that way. Though it may take a bit of extra effort, make sure to grab a bite before you start drinking your daily dose. This will help you stay healthy and alert throughout the rest of the day.

9. Get Into Golden Lattes

These golden lattes are all over Instagram and in the hippest cafes in your city. This bright yellow beverage is full of health benefits, thanks to its number one ingredient: turmeric.

The turmeric in golden lattes is what makes this drink so magical. This spice can boost your immunity as it is loaded with antioxidants. Similarly, the anti-inflammatory properties of turmeric help to fight joint pain and inflammation.

Golden lattes are also thought to increase your cognitive function. The ingredients in these lattes help to preserve your memory and even prevent you from developing Parkinson’s disease and Alzheimer’s.

In addition to turmeric, golden lattes often contain ginger and cinnamon, which have powerful antioxidant properties as well.

10. Consider Cold Brew

Cold brew may be the latest trend in our caffeine-crazy world, but there’s a reason so man people have jumped on the cold brew trend.

With cold brew, coarsely-ground beans are steeped in cold water for almost 24 hours. This process allows the cold brew to maintain a higher number of antioxidants than the traditionally brewed beverage. Once the grounds are filtered out, the concentrated concoction must be diluted before you can drink it.

Cold brew lovers point to the fact that cold brew is less acidic than the regular kind, which makes it easier on the stomach for anyone who deals with acid reflux.

This lack of acidity helps make the cold brew sweeter in comparison to its hotter counterpart. This natural sweetness almost eliminates the need for sugar or any other additives, dramatically reducing the number of calories in one cup of cold brew.

Final Thoughts on Coffee for Health Benefits

Though many of us turn to our favorite caffeinated beverage to help us wake up each morning, using coffee for health benefits can do so much more for us. Whether you are consuming black coffee, k cups, lattes, or any coffee-related products, it is important that you are aware that to really take advantage of the majority of its benefits, it’s best to keep it simple.

Don’t detract from your java’s wonderful health benefits by packing on the unnecessary calories and unhealthy additives. If you want to lead a healthier lifestyle drink the best k cup coffee and be sure to keep these 10 tips in mind.

21 Healthiest Low Carb Foods You’ll Love

July 10, 2019 by Power of Positivity

If you’re looking to maintain a low carb diet, you’ll want to be sure the foods you choose to eat offer you the most bang for your buck. You’ll want to find foods with minimal carbs per serving, but that also offer you other health benefits.

Having a list of healthy low carb foods is a great way to be sure you’re sticking with your diet in a healthy way.

Continue reading for 21 of the healthiest low carb foods you should include in your diet:

21 Low Carb Foods:

Quinoa

Quinoa has seen a sharp rise in popularity recently due to the focus on healthy, low carb foods. Due to its high amounts of fiber and protein, 5 grams and 8 grams respectively, quinoa is a great addition to any diet, low carb or not! With only 20 grams of carbs per cooked half cup serving, quinoa easily fits into most low carb diets!

Oatmeal

If there is one choice for carb source everyone should be including in their diet, it is oatmeal. Whether you go with old fashion rolled oats, or steel cut oats, oatmeal provides an incredibly healthy source of fiber, beta-glucan, and protein! A half-cup serving of prepared oatmeal contains roughly 27 grams of carbs. This is a bit higher than quinoa but is still easily added to most low carb diets.

Eggs

Eggs are an excellent low carb addition to anyone’s diet! They’re incredibly cheap and packed with 6 grams of protein, 5 grams of healthy fat, all with only 70 calories per serving! Eggs are also a great source of many vital nutrients including choline, lutein, and vitamin D. If eggs haven’t been a part of your low carb diet thus far, consider adding them!

Beef

Another great food to add to your low carb diet is beef. Beef, like most other meats, contains zero carbs! Beef is an amazing source of protein, but be sure you’re sticking with leaner cuts. As you may know, calorie amounts can vary greatly between different portions! A nice ribeye or porterhouse is tasty for sure, but these fattier cuts of beef are much higher in calories than leaner cuts. Look for sirloin, eye of round, or bottom round.

Hemp Seeds

Hemp seeds are a great low carb food. You can add them to almost anything in order to add a nice bit of crunchy texture and nutrients. In just a three-tablespoon serving, hemp seeds contain 9 grams of protein and 1 gram of fiber. At only 170 calories they serve as a healthy addition to any diet. They’re also a great source of important nutrients such as zinc, magnesium, and iron.

Soy

Soy is an excellent addition to a low carb diet. With a 3.5-ounce serving featuring only 2 grams of carbs and 10 grams of protein, it is hard to pass up! You have many different options available to you in order to add soy to your diet. Tofu, soymilk, and edamame all give you healthy options to consider.

Peanut Butter

Peanut butter is an amazingly tasty way to add some healthy fats to your diet while minimizing your carb intake. It’s a common misconception but peanuts are actually a type of legume, so they do contain some carbs (around 7 grams per serving). However, but they are chock full of protein and healthy fat, 7 grams and 17 grams respectively. When shopping for peanut butter, stick with a natural variety that doesn’t contain any added sugar.

Nuts

Nuts are one of the most nutrient dense foods you could add to your diet. They all contain large amounts of healthy fats and little carbs! Whether you choose to go with walnuts, almonds, pistachios, or macadamia nuts, adding these to your diet will ensure you get a healthy amount of satiating and beneficial fat in your diet. Most nuts contain anywhere from 2 to 4 grams of fiber and between 4 and 8 grams of carbs. This makes them an excellent choice for low carb foods.

Olives

Olives are super flavorful. This healthy food should be a part of everyone’s diet! What makes olive so great is their incredibly high percentage of beneficial monounsaturated fatty acids, which offer us an amazing variety of health benefits. In just a quarter cup serving of olives, healthy fats are found in abundance. At only 40 calories, they are hard to pass up!

Jerky

Jerky is a super convenient and healthy addition to anyone’s diet. If you’re looking to stick with a low-carb diet, jerky is a great option. It comes in a variety of different flavors and may be made from a whole host of different meats. Jerky is commonly found made from turkey, beef, chicken, bison, and even bear! A serving of jerky contains roughly 7 grams of protein and as few as 2 grams of carbs which make it an excellent option for low carb foods.

Hummus

Hummus is a super tasty and healthy spread that can be used to dip many different things. It also makes a great condiment for wraps and sandwiches. Its unique Mediterranean flavor is sure to please even the pickiest of eaters! Hummus is made from chickpeas, which are one of the healthiest legumes one could eat. So, if you hope to add a healthy carbohydrate to your low carb diet, add hummus to your short list!

Cauliflower

Cauliflower has become incredibly popular in recent years due to the rise in popularity of low carb diets such as the keto diet. Due to its mild flavor and great texture, it lends itself well to a variety of different cuisines. It also makes a great alternative to other fattier and carb-heavy foods such as chicken wings and pizza crust.

Berries

If you’re going to include any fruits or other sweet carbs in your low carb diet, make it berries! Compared to other fruits, they are quite low in sugar and high in fiber. Some great options for healthy, low carb berries include blackberries, blueberries, strawberries, and raspberries. A one cup serving of blueberries offers you a healthy and satiating way to add 21 grams of healthy carbs to your diet while reaping a plethora of health benefits from the other nutrients included.

Greek Yogurt

Though most dairy food options aren’t really low carb, Greek yogurt is! This super thick, strained, yogurt variety has very few carbs and is an excellent source of protein. In just one 6-ounce serving of plain Greek yogurt, you’ll get 17 grams of protein, with a good amount of calcium provided as well! Greek yogurt is only low carb if you opt for the plain varieties though. Most flavored options are loaded with added sugar, which negates any benefits you’re likely to gain.

Kefir

If you’re bent on keeping dairy in your low carb diet, another great option is kefir. Kefir isn’t quite as low carb as Greek yogurt, and typically has as much sugar as milk does, but is loaded with gut bolstering probiotics! It is also lactose-free, an excellent option for those who cannot usually consume dairy products. Kefir is a great source of protein, calcium, and also vitamin D!

Cottage Cheese

Another great dairy option to add to your low carb diet is cottage cheese! Cottage cheese contains even more protein than Greek yogurt, with a one-cup serving netting you 24 grams of muscle building protein! Cottage cheese is an excellent protein source that can be eaten both in savory or sweet preparations. This makes it a very versatile option among low carb foods.

Chicken

If you’re looking for an excellent source of protein, while keeping your carb intake low, chicken might well be your best option! It is one of the world’s most popular protein sources, and for good reason! Chicken contains a large amount of protein, with little fats when compared to other meats. It also is loaded with many other vitamins and nutrients which make it a great addition to any diet.

Pork

Pork is a great low carb food that features an abundant amount of protein! Different cuts offer you varying amounts of fats so be mindful of which option you choose. Cuts like bacon, pork belly, or ribs are very high in fat, which can be hard to fit into a low carb diet if weight loss is the goal.
Carbs: zero, but read the label and avoid bacon cured with sugar.

Salmon

If there is one fish you should be including in your diet, it is salmon! Salmon contains a great number of beneficial fats, namely omega-3 fatty acids. It is also very high in protein. Salmon is a tasty and healthy way to get many vital nutrients while keeping the carb count low.

Broccoli

Broccoli is probably one of the healthiest vegetables you could add to your diet and is incredibly low carb. It contains the vitamins K and C in large amounts and due to its high amount of fiber, it is very filling.

Read up on why broccoli, a naturally low-carb food, is so great for your body.

Avocado

Aside from the previously mentioned berries, avocado is probably your best bet if you’re looking to add more fruit to your diet. Avocado is unique among most other fruits in that it is very high in fat, where most other fruits are carb heavy.

Final Thoughts:

Sticking to a low carb diet is a great way to shed the weight off. When shopping for low carb foods, it’s important to look at the facts and choose options that offer you the most benefit. After reading through this list, you should be well on your way to maintaining a low carb diet that is both healthy, and satiating!

7 Best Essential Oils for a Sore Throat

July 9, 2019 by Power of Positivity

The winter months are upon us and that means cold and flu season. While there are many preventative steps you can take to try to prevent a cold it seems almost inevitable that someone in your family will catch a cold at some point in the next couple of months. This means a cough that will inevitably lead to a sore throat.

Over-the-counter medications may help to ease this problem. But what about those of us looking for a natural and more holistic sore throat remedy?

Here are the best essential oils for helping to ease the ache of a sore throat.

1. Peppermint Essential Oil

One of the most popular essential oils for use as a sore throat remedy is peppermint oil. That’s because it has antimicrobial aspects that affect oral pathogens which may cause colds and other illnesses. (1)

In addition to its antimicrobial properties, peppermint oil contains menthol which is an active ingredient in many cough drops and throat lozenges. Peppermint is also a decongestant and can help with sinus congestion when diffused into the air.

Suggested Use for Peppermint Essential Oil

Use an essential oil diffuser with peppermint oil to disperse it into your home. If you don’t have a diffuser, simply put a pot of water on the stove to simmer and add several drops of peppermint oil to the pot of water. On top of being a sore throat remedy inhaling the steam vapors can help relieve chest congestion as well.

Peppermint oil can also be used as a gargle to aid with pain relief. Drop a few drops into a glass of warm water, with or without salt, and gently gargle for up to a minute. Be sure to spit and rinse when you are done gargling.

Alternative Uses for Peppermint Oil

Peppermint oil is great for aromatherapy.
Use it as topical pain relief for aching muscles.
Gargle peppermint oil mixed with water to help with bad breath.

2. Eucalyptus Essential Oil

The oil from eucalyptus leaves has antibacterial qualities that can help boost the immune system and shorten the length of a cold. (2) Eucalyptus can also be found as a primary ingredient in many conventional cough and cold products to relieve congestion and has and has analgesic properties as well. (3) These benefits, combined with many others, makes eucalyptus an excellent essential oil to have in your cold-fighting arsenal.

Suggested Use for Eucalyptus Essential Oil

Because eucalyptus helps with congestion as well as throat soreness it is best to use this oil as an inhalant. It may be mixed with other oils and diffused to create a pleasantly scented mist to breathe or mixed in a pan of boiling water and inhaled through the mouth. You can also mix this with shea butter and coconut oil to make a chest rub to aid in congestion.

Alternative Uses for Eucalyptus Oil

Mix the oil in a spray bottle to use as a disinfecting cleanser.
Inhalation of eucalyptus oil can also help with asthma relief.
The pleasant smell of eucalyptus makes for excellent aromatherapy.

3. Thyme Essential Oil

This culinary herb can also be used as a common home remedy for a sore throat. The antimicrobial properties of thyme essential oil have been known to reduce harmful household pathogens which may weaken the immune system. (4) Not only is thyme essential oil used in all-natural household cleaners, but it can also be used to soothe muscle spasms caused by coughing which can be a source of your sore throat.

Suggested Use for Thyme Essential Oil

Mix thyme oil with a carrier oil to create a chest-rub to help relieve congestion and sore throat or add to a diffuser and allow the thyme oil to enter the air.

Alternative Uses for Thyme Oil

The disinfecting properties of thyme oil make it an excellent household cleaner.
Treat minor wounds and skin conditions by using thyme oil as an antiseptic.
Stimulate hair growth and ease dandruff by adding a few drops of thyme oil to your shampoo or conditioner.

4. Tea Tree Essential Oil

First brewed as a tea from leaves of the Melaleuca Alternifolia tree, giving it the name “Tea Tree”, the medicinal properties of this plant have been recognized for centuries. The antimicrobial and anti-inflammatory aspects of this essential oil not only help to reduce pain but help prevent the spread of harmful bacteria as well which can cut the time of your cold down significantly. (5) The pleasant aroma of tea tree oil is sure to add a calming effect and relax you as well.

Suggested Use for Tea Tree Essential Oil

Tea tree oil is best ingested as an inhalant with a hot water source. Either add a few drops to your hot water humidifier or add some to a pot of simmering water on the stove. It helps if you gently inhale the steam vapors as they rise from the source.

Tea tree oil can also be used as a topical antiseptic and analgesic. Mix with a carrier oil or use shea butter and coconut oil to create a salve to rub on your chest or around your nostrils.

Alternative Uses for Tea Tree Oil

The strong scent of tea tree oil makes it great for aromatherapy.
13 Toxic Things You Can Replace with Tea Tree Oil.
Tea tree oil works as an excellent insect repellant.

5. Lemon Essential Oil

Have you ever had a cup of tea with lemon to soothe your aching throat during a cold? The reason that remedy has been passed down is that the juice has astringent properties that help shrink your swollen throat tissues. Lemon essential oil also has antioxidant properties that can help to prevent or kill bacterial infection and viruses. (6)

Suggested Use for Lemon Essential Oil

While you can add lemon oil to your diffuser or a simmering pot of water, it also makes an excellent salve for congestion or ingested. The best way to ingest lemon oil is to put a few drops into some warm water with honey to ease your throat pain.

Alternative Uses for Lemon Oil

Use lemon essential oil as a wooden furniture polish.
Disinfect your kitchen and keep it smelling fresh by adding a few drops of lemon oil to your usual cleaner.
Add to your dishwasher detergent for spot-free dishes.

6. Clove Essential Oil

Clove oil has a natural analgesic aspect that helps soothe aches and pains and has also been shown to reduce the probability of getting the flu. (7) This makes clove essential oil one of the most suggested oils for use as a sore throat remedy as well as a remedy for other cold and flu symptoms.

Want to learn even more about essential oils?

Suggested Use for Clove Essential Oil

Add a couple drops of clove oil to an ounce of water and put into a small spray bottle for an all-natural throat spray. Because this oil is very potent it is best to start with smaller amounts until you find what works best for your body.

Alternative Uses for Clove Oil

Clove oil of the oldest natural remedies for indigestion and nausea.
To use as an anti-inflammatory add to a carrier oil like almond oil and rub into the affected area.
In small amounts, clove oil can be used as an effective method of treating toothache relief.

7. Hyssop Essential Oil

Although hyssop is a lesser-known essential oil it still packs a punch with its healing aspects. Like thyme, oil hyssop has antispasmodic properties which makes it useful for reducing a cough which leads to a sore throat. (8)

Suggested Use for Hyssop Essential Oil

Use as a cough syrup by thoroughly mixing one drop of hyssop oil with a tablespoon of honey and swallowing.

Alternative Uses for Hyssop Oil

Hyssop oil aids with digestion though you must dilute it before use.
Because it is good at soothing sore muscles hyssop oil works well as a massage and bath oil.
To help with acne or achieve firmer skin, use hyssop oil as a facial astringent or toner.

Final Thoughts on Dealing With a Sore Throat

When used properly and responsibly these seven different essential oils are sure to help soothe your throat from the aches and pains of a cold or flu. When combined with each other or even other essential oils there can be powerful added benefits.

Of course, it is a good idea to use preventative measures such as taking supplements for your immune system. However, when a cold cannot be avoided it is best to be prepared with as many all natural remedies for a sore throat as possible.

15 Exercises That Relieve Knee Pain Naturally

July 9, 2019 by Power of Positivity

More than 100 million Americans suffer from chronic pain, and knee pain is the second most popular form of chronic pain experienced by individuals. Nearly one-third of Americans are expected to experience pain in their knee at some point in their lives (1).

Knee pain is defined as pain that occurs as a result of tears in the cartilage or ligaments of your knee, and this pain is problematic for affected individuals because it restricts movement, eliminates strength, and prohibits muscle control. The symptoms that occur as a result of pain in your knee differ according to the severity of the accident that caused the pain.

Pain in your knee is classified as pain that happens to individuals who place too much weight onto the joint of their knee, and it can occur during various activities, including sports, auto accidents, traumatic events, or from falling.

Although this pain can be alleviated through physical therapy, the cost and inconvenience of accessing such treatment can be prohibitive for many. For those who find physical therapy out of reach, there are various other ways to relieve knee pain naturally. However, in some cases, when natural remedies and therapies aren’t sufficient, partial knee replacement surgery might be considered as an effective option for long-term relief.

15 Exercises that Relieve Knee Pain Naturally

1. Straight-leg Raises

This exercise is great for pain in your knee because it puts no strain on your joint. Straight-leg raises work the quadricep muscles in your legs, which are the muscles located in the front portion of your thigh.

How To

Lay on your back on a flat surface
Keep one leg straight and the other bent with its foot on the ground
Raise and lower the straight leg to the height of the bent knee
Repeat this process 15 times for 3 sets

2. Hamstring Curls

Hamstring muscles are located on the back of your thighs, and they’re the muscle associated with running fast. Working hamstrings can relieve knee pain because it brings tension to another part of your body. (2).

How To

Lay flat on your stomach on a flat surface
Slowly bring your heels to your butt and hold for 3 seconds
Extend your legs back out and repeat this process 15 times for 3 sets

3. Wall Squats

Wall squats relieve knee pains because they strengthen your hamstrings in addition to your quadriceps, which both have the ability to support your knee joint and prevent pain from occurring.

How To

Stand up straight with your back against a wall
Slowly bend your knees into a squatting position with your back pressed against the wall
Hold this position for a few seconds and then rest and repeat

4. Calf Raises

Calf raises have the ability to relieve knee pain because they work your calf muscles without putting a strain on your knees.

How To

Stand straight up while holding onto a sturdy object for balancing stability
Slowly raise and lower your heels
Repeat this process 15 times for 3 sets

5. Step-Ups

Step-ups not only strengthen the muscles that support your knee joint, but they also strengthen your back muscles, lowering your risk of back pain (3).

How To

Place one foot flat on a bench or platform
Step your other foot onto the platform, joining the other one and then being the opposing foot back onto the ground
Repeat this process 15 times for 4 or 5 sets

6. Side Leg Raises

Side leg raises provide many benefits for your knees because they can be done while laying down, and they don’t put any strain on your knees.

How To

Lay on one side of your body with your legs stacked on top of each other
Straighten the top leg and bend the bottom one behind you for stability
Raise and lower the top leg
Repeat this process 20 times and then switch sides and repeat

7. Leg Presses

Leg presses relieve knee pains by strengthening the joint muscles to be able to withstand more weight.

How To

Lay down in a leg press machine and adjust the back support to fit your back
Slowly push the plate away from you by straightening your legs
Bend your knees back down after straightening them
Repeat this process 15 times for 3 sets

8. Swimming

Swimming is classified as a low-impact activity and is great for relieving knee pain because it causes minimal impact on your bones. Some examples of swimming exercises that relieve knee pain are water aerobics and jogging in water (4).

9. Wall Hamstring Stretch

Stretching your hamstring muscles has the ability to alleviate your knee pains (5) because your hamstrings help your knee joint be able to withstand more weight.

How To

Lay down on your back and prop your leg up on a wall
Bring your leg closer towards your chest and feel the stretch down the back of your leg
Bounce your leg closer to your chest repeatedly
Hold each leg for 10 seconds and repeat for 5 rounds

10. Half Squats

Half squats are known for their ability to relieve knee pain because they work your knee muscles without straining them.

How To

Stand with feet should-width apart and arms in front of you
Band knees half-way and keep your back straight
Hold the position for 5 seconds and then straighten your legs back up
Repeat 15 times for 3 sets

11. One-leg Dip

One-leg dip exercise strengthens all of the muscles in your thighs and your buttocks, which provides great support for your knee joint (6).

How To

Stand with feet should-width apart
While you bend one leg half-way, raise the other and keep it straightened
Hold the position for 5 seconds and then repeat for 10 sets

12. Leg Stretches

Leg stretches are beneficial for your knee pains because they strengthen your quadricep muscles, which is a supporting muscle of the knee joint.

How To

Sit on the floor with your legs straight in front of you and your arms at your sides
Slowly bend one knee until the muscle is stretched
Hold the position for 5 seconds and extend your leg back out
Repeat this process by alternating legs for 20 times each leg

13. Walking

Walking is a low-impact activity that has the ability to eliminate knee pains because it strengthens both your muscles and your bones. Because of this, walking can strengthen the muscles around your knee joint as well as the bones located in your knee joint. For effective results, gradually increase the pace and distance of your walking exercise.

Type A personality? Learn what workouts best suit your competitive spirit.

14. Calf Stretch

Calf stretches are beneficial for pain in your knee because when your calves are tight, they put pressure on the back of your knees. And this pressure can contribute to and even worsen knee pains. So stretching your calves can not only relieve knee pain, but it can also prevent it from occuring in the future.

How To

Stand with your body facing the wall and with one leg in front of the other
Push your hands against the wall, bending the leg that’s in front of you, while keeping the back one straight
Bend the front leg until the calf on the back leg is stretched and hold this position for 5 seconds
Switch legs and repeat the process over

15. Quad Stretch

Quadricep stretches are beneficial in relieving pain in your knee because when your quads are tight, then that creates tension on your knee caps and contributes to knee pain. To relieve the knee pain and remove the tension on your kneecap, stretch out the quadricep muscle.

How To

Lay on one side of your body and keep your bottom leg extended straight out
Bend the top leg’s knee so that your heel is close to touching your buttocks
Keep your hips stable and hold this position for 5 seconds
Switch sides and repeat this process on each leg alternatively for 10 reps

Overall, knee pains can be caused by various instances and are popularly treated with physical therapy or pain medications. But these exercises are commonly included in physical therapy that you pay for in treatment centers, and they’re free for you to do anywhere at any time.

Ultimately, you should engage in natural exercises to relieve knee pains because it not only strengthens your knee joint, but it also prevents the pain from occurring in the future.

To further avoid future knee pain, engaging in these exercises every day can be beneficial in addition to warming up before you exercise. Additionally, you should avoid any high-impact activities, such as running, jumping, or plyometrics. Warming up your body can help prepare it for the workout and may even boost your results in relieving your knee pain (6).

https://www.youtube.com/watch?v=yG-G9_LOkLA

1. Fenugreek Seeds Contain Multiple Nutrients For Your Hair

Vitamin C

Protein

Potassium

Iron

Lecithin

Nicotinic Acid

Phytoestrogens

2. It Has A Long History Of Use

It Has Been Used In Many Cultures

3. Preparing Fenugreek Seeds Is Easy

4. Fenugreek Softens Hair As Well

You Will Have Stronger Hair

The Seeds Act As Both A Conditioner And A Moisturizer

5. Scientific Studies On The Herb Appear Promising

A Study On Fenugreek And Hair Loss in Rabbits

A Study On Hair Loss In Mice

Fenugreek Effective for Humans

6. The Seeds Can Be Added To Foods

It Can Be Used To Spice Curries

It Makes A Great Addition To Fish And Clam Dishes

Add It To Salad

Mix It With Cottage Cheese

The Herb Goes Great With Peas

Mix It With Flour

Final Thoughts On Fenugreek

Benefits of Oranges for Health, Skin, and More

1. Moisturize skin

2. Slows down the signs of aging

3. Helps with exfoliating, reducing acne, and removing blackheads

4. Can be used as a body scrub

5. Prevent or reverse skin sagging

6. Can prevent kidney stones

7. They can lower your cholesterol

8. Oranges can prevent diabetes

9. Reduces the effects of arthritis

10. Aids in digestion

11. Reduces the likelihood of cancer

12. Leads to a healthy heart

13. Enhances brain development

14. They can boost your immunity

15. Encourages hair growth and health

16. There is a direct link to healthy bones

17. Can stop a migraine and reduce the frequency

18. Allow for healthy arteries

19. Can make your breath naturally fresh

20. Reduces instances of stress, anxiety, and insomnia

21. Makes your skin bright

Orange Peel Face Spray

Boiled Water Leave-On Face Mask

How You Can Increase Your Orange Consumption

Final Thoughts On The Benefits of Oranges

How to Make Coffee for Health Benefits

1. Take it Black

2. Go for Almond Milk

3. Say “No” to Artificial Creamers

4. Brew Your Own Organic Drink

5. Start Using Cinnamon

6. Embrace the Chocolaty Goodness

7. Experiment with a Bit of Butter

8. Don’t Drink Caffeine Before Eating Anything

9. Get Into Golden Lattes

10. Consider Cold Brew

Final Thoughts on Coffee for Health Benefits

21 Low Carb Foods:

Quinoa

Oatmeal

Eggs

Beef

Hemp Seeds

Soy

Peanut Butter

Nuts

Olives

Jerky

Hummus

Cauliflower

Berries

Greek Yogurt

Kefir

Rise and Shine On!
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