Essential Nutrients for Vegans & Vegetarians

With more and more people going vegan every day, it’s hard to ignore the health benefits and advantages of this plant-based lifestyle. Put your concerns to rest by eating the best vegan sources of protein and reach your best levels of health.

Vegan and vegetarian diets center around vegetables and fruits, which are rich in nutrients and boast many health benefits. However, plant-based diets also tend to be rich in cereal grains and legumes, which are low in bioavailable nutrients and also high in “anti-nutrients” such as phytate. This can increase the risk of nutritional deficiencies for those of us who follow a plant-based diet.

(C) Byrdie

Vegan diets, especially, can lack some nutrients that are necessary for good health. Research suggests that both vegetarians and vegans are prone to deficiencies in B12, vitamin D, calcium, iron, zinc, healthy fats EPA & DHA, and vitamin A.

We walk you through each of these crucial nutrients and show you how with a little bit of planning you can keep nutrient deficiencies at bay.

Vitamin B12
Also known as cobalamin, this water-soluble vitamin plays a crucial role in the normal functioning of the brain and nervous system and is also involved in keeping blood cells healthy. Vitamin B12 is the only vitamin that isn’t reliably supplied by a varied wholefood, plant-based diet with plenty of fruit and vegetables.

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6 Subtle Signs of Depression You Should Never Ignore

We all undergo ups and downs within our disposition.  But what if you have been feeling down and generally out of sorts for a while now? You should not ignore it,. Take action before it gets worse.

Friends and fans of Chester Bennington are mourning the Linkin Park singer after he apparently took his own life on Thursday. The 41-year-old husband and father appeared to have hanged himself, officials said.

“Shocked and heartbroken,” wrote Linkin Park bandmate Mike Shinoda on Twitter.


While the public doesn’t know what may have led Bennington to kill himself, depression is a big risk factor for suicide. It’s also the leading cause of ill health and disability worldwide, the World Health Organization said in March, with more than 300 million people suffering from the condition.

Rates of depression have risen by more than 18 percent since 2005, but a lack of support for the mental health combined with a common fear of stigma means many do not get the treatment they need to live healthy, productive lives.

“For someone living with depression, talking to a person they trust is often the first step toward treatment and recovery,” Shekhar Saxena, director of the WHO’s mental health department, told Reuters.

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5 Reasons to Run That Have Nothing to Do With Weight Loss

If you’re a big fan of running, weight loss is something that is a great benefit of the activity! But this time you can still  strengthen your stamina by running without losing weight.

The reasons people hate running are understandable. It’s hard. There’s physical discomfort. There’s sweat, and there’s definitely stinkiness. There’s the fear of being judged for having wonky form or not being “fast enough.” And did I mention it’s hard?

(C) Woman’s Day

A lot of people ask me why (or more accurately, Whyyyyyyy?!) I choose to run so much in situations that don’t involve being chased by a bear or chasing after a taco truck. And honestly, it’s a fair question. Running used to be the bane of my existence, and I swore it was absolutely not for me. Somehow, that shifted to running marathons.

When talking with other runners, I very often hear refrains like “I run because beer,” “I run so I can eat pancakes,” and “I run because I really love ice cream.” And honestly, that makes me sad. I am a strong believer in the idea that you don’t have to “earn” your calories. If you want to eat a pancake, you should eat a damn pancake regardless of whether or not you’ve run that day. Whether or not the person in question has an eating disorder, the thought pattern of “I have to exercise to make up for eating” feels like a disordered way of thinking, and it can lead down some pretty anxious, guilt-ridden paths.

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Juicing Benefits – Enjoy Juicing and Lose Weight Too

One of the biggest advantages of juicing is helping in weight loss. A lot of people turned out to be too fat by simply having processed foods and very little of something fresh. Using raw fresh organic ingredients in your juicing will help your body by feeding it with vitamins and minerals along with your diet plan by filling you up so that you do not overindulge on food.

Juicing is not just for the adults, it is also recommended to kids even at such a young age. With all the sodas, junk foods and fastfood meals, parents tend to forget to discipline their children on the right diet. As early possible, you could start to introduce the juicing benefits so when they become older, they’ll be more health-conscious and they can avoid eating junk alternatives.

Juiced fruits and vegetable enables people with not enough digestive power to acquire adequate vitamins and nutrients that could allow their standard of living to be looked after at a continuous degree giving you more energy and strength. Considering that the body may easily digest these vitamins and minerals from juices, you can actually observe the great benefits it provides to your skin, body shape and overall physical immunity.

With all the vitamins and minerals in fresh juices, your body is able to better fight the consequences of toxins, contaminants and pollutants in the surroundings. These nutrients furthermore lower the risks for chronic degenerative diseases like cancer, strokes and cardiovascular illnesses. This is opposite to the bottled juices and artificial juices we get from stores and other commercial businesses. These products normally have large quantity of preservative and the process it has undergone results in a lesser nutrients that we should get.

Juicing not only gives nourishment to our bodies, but it additionally trains our minds. We’ve got to determine what certain foods contain before we juice them. We must know why we are going to juice them. Juicing is more than a yummy drink; it’s a way of living. Since it can help you lessen weight and tone your body, you’ll be more confident and satisfied on the way you appear. More than the physical benefits, the psychological and emotional benefits can also be a consideration to practice this lifestyle. You get to control yourself and focus on one goal and that is to become fit and healthy. You cant ever lose in juicing.

Juicing is actually for everybody. You may go on a full juice diet or make it your supplementary diet. Regardless of your choice, when you have any questions concerning your health and juicing, it is best to talk to your doctor. Juicing may be used to assist your dietary needs but do not count solely on it as you likewise require other physical activities and various healthy practices to make sure you get the best out of your body.

5 Effective Natural Ways to Remedy Athlete’s Foot for Good

Did you know that you can effectively treat athlete’s foot with an item you can pick up at your home or in a local grocery? If you are looking for some cure for athlete’s foot, worry not, because you can actually find simple ways to prevent this itchy disease.

It’s no secret that we’re all about natural remedies around here. Every mom should have a few tricks up her sleeve for remedying minor ailments at home without resorting to harmful chemicals. Here are five natural remedies for a pesky problem that has ailed many of us from time to time … athlete’s foot.

Athlete’s foot is the skin condition most often associated with stinky, sweaty feet and gym locker rooms. However, it doesn’t just affect athletes.

How Does Athlete’s Foot Occur?

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It may be surprising to learn that athlete’s foot isn’t just something that teenage boys catch. In fact, there is more to the root cause of athlete’s foot than infected showers or towels.

The body’s microbiome may actually have a lot to do with susceptibility to any infection, including athlete’s foot. Let’s first look at what really causes athlete’s foot.

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How Safe Are Your Vitamins and Supplements?

There are so many supplements available nowadays, but how sure are you that your supplements  are safe and effective?  Distinguishing between the ones that really work and the ones that are full of hype can make the difference in using a safe supplement and a not so safe one.

South Africans must be very cautious when using vitamins and supplements. This is the advice of Dr Robert Delgado, a chiropractor and lifestyle coach. His advice comes on the back of a 2015 New York investigation into the contents of supplements.

Tests showed that the ingredients of some “herbal supplements” did not match the product labels and in some cases didn’t even contain any herbs at all. This led to serious legal consequences for some American retailers, who were accused of selling fraudulent and potentially dangerous herbal supplements.

Supplements in South Africa


Dr Delgado says that many South Africans take vitamins and supplements daily in an effort to reach their recommended intake of important nutrients and vitamins.

There is also a rapidly growing market for over-the-counter weight loss medicines and supplements.

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Three Types of Diet Advantages and Side Effects

The idea of having the perfect body or losing weight quickly has been weighing heavily on almost everyone’s minds. But are there any advantages and side effects to these different diets today? Here is a critical overview that will help you decide whether it will work for you or not.

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When it comes to diets and weight loss regimes the sheer number of alternatives available for people to try is staggering almost to the point of been bewildering. There are numerous diets been promoted as the best way to lose weight and then keep it off, some are free whilst others will cost you money. Anyway here is an evaluation of 3 types of diets, the benefits and the potential downsides of following them.

Type 1 the low fat diet

Among the most common if not exactly popular kind of diet is the low fat regime. Put simply going on this type of diet means that you eat and drink nothing that contains fat.

A short term advantage of this diet is that it allows people to lose weight quickly and the weight loss can be maintained over a longer period of time providing it is stuck to. People may often feel better for reducing their intake of fat as it can reduce the threat of both heart disease and diabetes.

However there can be harmful effects if taking the diet too far, or sticking with it for excessive amounts of time. The human body needs a minimum intake of fat each day to function properly, an amount that varies depending on age, gender, and body size. Young children, pregnant women, and older people should avoid cutting the fat out of their diet. Without fat organs such as kidneys and the liver may stop working effectively.

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Why You Should Not Exercise More Than You Need To

 Over-exercising can lead to injury, among other things, that will end up putting a stop to an exercise routine.  You may be burning a lot of calories and melting belly fat, but there would be consequences.

Exercise is very good for health as it keeps you fit as well as fresh throughout the day. Exercising also helps in building stamina for the body which means you will have more energy to perform your daily functions easily and properly.

But it has also been observed that people tend to overdo things when it come to exercising which can have serious implications or even injure the body beyond repair.

(C) Better Homes and Gardens

Exercise is not a competition where you watch the other person doing vigorous exercise and you want to follow suit. Exercise is more like individual experiences as each person’s requirement, capacity and stamina is different.

Some people have a very level of stamina and energy which makes them keep going till they achieve their tilting point and there are others who get tired very easily.

What are the signs that indicate over-exercising?

It has been observed that there are certain signs which indicate that the body is over-exercised. It has been seen that people who over exercise tend to feel exhausted rather than feeling energetic after exercising. This happens when the body is pushed to the extreme that it cannot grasp the feeling of being energetic anymore as most of the energy is drained out.

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Fitness Trackers Might Make Weight Loss Programs Less Effective

Fitness trackers are all the rage right now. Tracking makes it possible for you to know whether you are making the right progress or whether you need to make improvements. But from this article it said here that they are not effective at all. Let’s find out why.

Before starting a weight loss program, you might be tempted to go pick up a new wearable fitness tracker.

It seems to make sense: A device that keeps track of what you’re doing has to help you hit your fitness goals, right?

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Maybe not. Adding those devices to your regimen may actually be less effective than sticking to a more traditional and non-technologically enhanced weight loss program, at least according a new study published September 20 in the Journal of the American Medical Association.

Young adults in the two-year study who didn’t use wearable devices to track their workouts lost on average five pounds more than participants who had the trackers.

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Here’s Exactly How To Set A Fitness Goal That You Can Actually Achieve

It’s very difficult to accomplish anything without first having the proper mindset. The truth is, working out and staying fit is not as hard as many people think.  Setting your fitness goals the SMART way is key to achieving your fitness goals.

Whether you want to lose 10 pounds or lift 20, setting a SMART goal can help get you there.

Having a solid fitness goal is an amazing way to power you towards success, but not all #goals are created equal. While it’s great to have an end-game in mind, there are some best practices when it comes to goal setting. Whether you want to lose weight, improve your fitness level, or train for an event, putting the SMART method into action can help you achieve what you set out to do.

SMART stands for specific, measurable, attainable, relevant, and timely—all of which are important in reaching a fitness objective. SMART goals can help keep you on track and remind you of your priorities, so you’re able to follow through with every workout or healthy meal you have planned. “Being accountable to what you set is the only way to maintain real long-term consistency,” says Jason Loebig, Nike trainer and ambassador for HI-VIBE, a Chicago-based superfood juicery.

Get SMART and put these five elements into action when you’re setting your fitness goal.

1. Specific

“You need something that’s not too arbitrary,” says Loebig. “A bad goal would be, say, ‘get healthy’. A specific goal would be to lose weight.” You’ll narrow down that goal even further by using the rest of the method, but whether you want to get stronger, faster, or smaller, having a baseline points you in the right direction.

(C) The Four Percent

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