What can you eat on a ketogenic diet? Learn the secrets to burn fat

What can you eat on a ketogenic diet?

A ketogenic diet is basically a diet that turns your body from burning sugar to burning fat. Around 99% of the world’s population has a diet that causes their body to burn sugar. As a result, carbohydrates are your main source of fuel that is used after you digest carbohydrates. This process causes people to gain weight, however, a diet of fats and ketones will cause weight loss. When asked what you can eat on a ketogenic diet, first eat up to 30 to 50 grams of carbohydrates per day. Next, let’s find out more about what you can have on your plate and how the ketogenic diet affects your health.

The importance of caution with sugar on the ketogenic diet

Keto changes your body from a sugar burner to a fat burner by eliminating dietary sugar derived from carbohydrates. The first obvious reduction to make from your current diet is sugar and sugary foods. Although sugar is a definite target for elimination, the ketogenic diet focuses on limiting carbohydrates. We have to watch out for sugar in a number of different types of foods and nutrients. Even a white potato that is high in carbohydrates may not taste sweet on the tongue like sugar. But once it reaches your bloodstream after digestion, those carbohydrates add the simple sugar known as glucose to your body. The truth is that our body can only store so much glucose before it is dumped elsewhere in our system. The excess glucose becomes what is known as the fat that accumulates in our stomach region, love handles, etc.

Protein and its place in Keto

One source of carbohydrates that some people overlook in their diet is protein. Consuming too much protein according to your body’s tolerance level will result in weight gain. Because our bodies convert excess protein to sugar, we should moderate the amount of protein we eat. Moderating our protein intake is part of how to eat keto and lose weight. First, identify your own daily protein tolerance and use it as a guide to maintaining optimal intake of the nutrient. Second, choose your protein from foods like organic cage-free eggs and grass-fed meats. Finally, create a variety of meals that are delicious and keep her interested in the diet. For example, a 5-ounce steak and some eggs may provide an ideal amount of daily protein for some people.

Calorie intake on the ketogenic diet

Calories are another important consideration for what you can eat on a ketogenic diet. The energy derived from the calories in the food we eat helps our body stay functional. Therefore, we must eat enough calories to meet our daily nutritional requirements. Counting calories is a burden for many people on other diets. But as a ketogenic dieter, you don’t have to worry as much about calorie counting. Most people on a low-carb diet are satisfied eating a daily amount of 1,500-1,700 kcal of calories.

Fats, the good and the bad

Fat isn’t bad—in fact, there are plenty of good, healthy fats in whole foods, like nuts, seeds, and olive oil. Healthy fats are an integral part of the ketogenic diet and are available in spreads, snacks and dressings. The misconceptions regarding fat consumption are that too much fat is unhealthy and causes weight gain. While both statements are true to a certain extent, the fat we consume is not the direct cause of the fat that appears in our bodies. Rather, the sugar in each nutrient we consume is what ultimately turns into fat in our bodies.

Balance your nutrients wisely

Digestion causes the sugars we eat to be absorbed into the bloodstream and the excess amount transferred to our fat cells. A high-carbohydrate, high-protein diet will result in excess body fat, because there is sugar content in these nutrients. Therefore, overeating any nutrient is unhealthy and causes weight gain. But a healthy diet consists of a balance of proteins, carbohydrates and fats according to your body’s tolerance levels.

Almost everyone can achieve a ketogenic diet with enough persistence and effort. Additionally, we can moderate a number of bodily conditions naturally with keto. Insulin resistance, high blood sugar, inflammation, obesity, and type 2 diabetes are some of the health conditions that the ketogenic diet can help stabilize. Each of these unhealthy conditions will be reduced and normalized for the sufferer following a healthy ketogenic diet. Low-carb, high-fat, moderate-protein whole foods provide the life-changing health benefits of this diet.

Does artichoke really help you lose weight?

There have been many fads in weight loss methods, from the Atkins diet to Fen-phen and everything in between. Some of them seem to live up to expectations and some don’t. A newer and trending weight management aid is Artichoke supplements. This trend started in Mexico and is now becoming more and more popular in the United States. But the real question is, “Does Artichoke really help you lose weight?”

Artichoke supplements are primarily based on artichoke extract. How exactly does artichoke extract from artichoke help you lose weight? The main way Alcachofa products help you lose weight is by helping the body get rid of excess water. For various reasons, the human body retains water and therefore makes us feel and look bloated. This also gives us extra water weight. The artichoke is a natural diuretic, so by taking Artichoke, the excess water in our body is eliminated. Without so much extra water in our bodies, we lose inches because our bodies are less bloated and we lose pounds because we no longer carry the weight of all that water.

Now, losing inches and pounds is a great thing, but what most of us are interested in is losing fat too, not just water. The basic premise for losing fat is to burn more calories than we eat. Even if we lose as much water weight and size as we can, our bodies can still gain body fat if we end up eating more calories than we can burn. So, in terms of fat loss, Artichoke supplements that only contain Artichoke extract as the active ingredient for weight loss are insufficient. They will help with water weight, but not fat loss. Artichoke supplements work best when combined with other ingredients that actually help you lose fat. Two other naturally occurring plant extracts that can help with this are African mango and bitter orange.

As mentioned in the previous paragraph, in order to lose fat, we must burn more calories than we eat. And for many of us, that is a difficult feat! Unlike artichoke extract which deals with water weight, African mango extract actually supports fat loss. African Mango Extract helps increase the body’s metabolism by increasing the energy used by the body. This means that your body will burn more calories than normal if you consume African mango extract. And in addition to helping you burn more calories, African mango extract also helps curb your appetite, so you eat fewer calories than normal. This makes African mango extract an excellent weight loss aid because you end up burning more calories than normal and eating fewer calories than usual.

Another natural plant extract that can help with fat loss is bitter orange extract. Bitter orange extract, like African mango extract, also helps suppress your appetite to help you consume fewer calories. But unlike artichoke extract that helps you lose water weight and African mango extract that increases the number of calories your body burns, bitter orange extract not only helps you eat less, it actually helps break down body fat directly. One important thing to note with bitter orange extract is that it contains stimulants, so you should only consume it earlier in the day so it doesn’t interfere with your sleep.

In conclusion, the artichoke itself is an effective method for losing water weight and size, but it is ineffective for fat loss. Other natural weight loss active ingredients that are more effective for fat loss are African mango and bitter orange. So an effective combination to lose inches and pounds faster is to combine Artichoke, African Mango and Bitter Orange to target weight loss in all directions: eliminate excess water, reduce appetite, burn more calories and burn fat.

Inline Skates: The Best HIIT Training Tool?

When it comes to cardio or exercise to aid in weight loss, high-intensity interval training (HIIT) has been shown time and time again to be the most effective training style. And done right, inline skating can be one of the most powerful HIIT training tools at your disposal.

High-intensity interval training consists of short bursts of all-out effort followed by a longer period of exercising at a more moderate pace. The most commonly recommended standard time is 30 seconds of all-out effort followed by 90 seconds of more moderate energy expenditure while you catch your breath and your heart rate drops back down a bit. This pattern is repeated over and over for a total of 15 to 30 minutes and offers many more benefits to the body and weight loss effort than much longer sessions of steady-paced aerobics like jogging.

If you’ve been doing cardio or even HIIT training on a treadmill at home or at the gym, it’s time to consider getting out there and strapping on a pair of inline skates. For starters, running on an electric treadmill simply involves picking your feet up and repositioning them as the tread progresses. On inline skates, you have to push back and forth with each step, as you’re providing the momentum to move forward, not an electric motor.

Similar to cross-country skiing in this regard, pushing back and forth against road resistance activates muscles throughout the posterior chain with each stride. The day after his first 2-3 hour inline skating session he will be reminded of it, as he will be acutely aware of how effectively he used his hamstrings, glutes, and lower back muscles.

Another factor is the weight of your inline skates. Your legs are used to lifting your shoes over and over again every day, even when you’re jogging or running. However, in most cases, the leg muscles are not used to lift footwear that weighs as much as skates will. Not a big deal, but it all helps when you’re looking to condition or burn fat, right?

So how do you turn enjoyable time on your skates into HIIT training? The first method is the same as standard HIIT training: hill sprints. Find a paved road or street with a hill steep enough that it takes about 30 seconds to climb to maximum effort levels. Skate full force up, then slow down to a comfortable pace and go a little further, then change direction and skate calmly back to the bottom of the hill before running back up.

However, the second way can be more interesting and can be practiced anywhere you go on your lines: a road, a track, wherever. After a comfortable warm-up session, get into the stance of an ice speed skater. Lean forward until your upper torso is parallel to the ground and place one hand on your lower back, palm up. Let your free arm hang down and swing it back and forth laterally in front of you in rhythm with your strides to maintain balance.

This maneuver should only be used by experienced inline skaters wearing their full helmet and pads, as you will most likely find yourself going much faster than you are used to. As you get used to proper form for speed skating, you’ll be able to lean forward a bit more, which will require faster and longer strides and get you going even faster. Even the most experienced skaters will be surprised at the oxygen requirements when skating this way, and you will find that you are running out of oxygen very quickly. Stretch and skate comfortably for a minute or two until your heart and breathing slow down, then do another 30-second sprint.

A word of warning… Just like any extreme exercise session, HIIT training should only be attempted by those who are already somewhat fit. If you’re just starting out on your path to a fitness lifestyle, stick to recreational inline skating until you’ve practiced your skates well and have reached a better fitness level. New activities that deplete your oxygen stores can be dangerous, even deadly, until you know how to gauge what you can and can’t handle in your current condition. As with all forms of exercise, start light and build from there!

Buckwheat Noodles

3 servings

Buckwheat flour is gluten-free, making it a good choice for anyone with gluten sensitivity or celiac disease. Buckwheat is not a cereal grain, but is actually a fruit seed that is related to rhubarb and sorrel. It is full of nutrients and has a nice nutty flavor. Buckwheat also has a low glycemic index. Diets containing buckwheat have been linked to a lower risk of developing high blood pressure and this is due in part to their rich supply of flavonoids, particularly rutin which includes the catechins in green tea and the polyphenols in red wine, which are not it is found in other grains or beans, but it is contained in high quantity in buckwheat.

The key to its powerful cancer-fighting potential is precisely its buckwheat integrity, as supplements containing only rutin are not as effective. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat also contains nearly 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure; the perfect combination for a healthy cardiovascular system. Buckwheat is also high in insoluble fiber (4.5 grams per cup), which can help women avoid gallstones. Researchers believe that insoluble fiber not only speeds up the time food moves through the intestines, it also reduces bile acid secretion (since excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers blood fats.

Soba noodles are native Japanese noodles made from buckwheat flour. Like pasta, soba noodles are available in dry form in supermarkets, but they taste better when freshly made by hand from buckwheat flour and water. Traditional Tokyo-style soba noodles have a ratio of 8 parts buckwheat to 2 parts wheat flour. The recipe below tells you how to make the noodles, but you can buy the dried form at the supermarket as long as you make sure they are buckwheat noodles with no added preservatives. Noodles are easy to make once you’ve made them a couple of times. If you have kids ages 4 and up, this is a great weekend chore to do with them. Once made, these noodles can be kept in the refrigerator for a couple of days, provided they are generously dusted with buckwheat flour during the making process to prevent sticking and stored in an airtight container.

So go ahead and take a trip to Japan!

Ingredients to make homemade noodles:

230 grams/ 8 ounces buckwheat flour

60 grams/ 2 oz. whole wheat flour

1/2 teaspoon unrefined salt

6 fluid ounces of water

Ingredients for finished dish:

Homemade chicken, fish or shrimp broth or pieces of chicken, fish or shrimp

1 tablespoon. Sesame oil

1 tablespoon Japanese soy sauce

Unrefined salt to taste

Chopped lettuce, prepare only when dish is almost ready to serve to preserve vitamin C content


Sift the two flours and the salt into a bowl. Run your hands over the surface to break it up and then add the water little by little until you achieve the right consistency. Create a dough with your fingers while gradually forming a sticky ball incorporating all of the flour. Unlike wheat, buckwheat readily absorbs water. The goal of this step is to do a complete mix in just 10 seconds (or as fast as possible!). Work the flour into a ball. Divide into 3 equal portions (one portion for each serving). Work with one portion at a time. Cover the other two portions with a slightly damp cloth or wrap them in cling film to prevent them from drying out.

Dust with a very generous amount of finely ground buckwheat flour and flatten the dough with a rolling pin until it is about 1.5-2mm thick. Dust with more finely ground buckwheat flour to prevent sticking and place in a pasta maker to get the spaghetti ribbon/noodles. The pasta maker settings should be number 1 (thickest) for the thickness of the dough; it is not necessary to pass the dough several times through the machine, only once to obtain a uniform thickness.

If you don’t have a pasta maker, don’t divide the dough but you will need to work the dough to make it stretch as much as possible. Then roll it out to the required thickness as above, sprinkle generously with fine buckwheat flour, fold the dough over a couple of times, then cut the noodles with a sharp knife to about 1.3mm wide. This is more tedious, so investing in a pasta maker is preferable!

It is very important to boil a large amount of water per serving. The boiling time depends on the thickness of the noodles. To cook regular thickness of soba, you will need about a minute and a half. And if the soba is thicker, you will have to cook it longer. Make sure the noodles are fully cooked, not al dente like Italian pasta. If the noodles are not boiled long enough, they will be very difficult to eat. Don’t worry if the noodles have started to stick together before you cook them. Place noodles in water without separating; They will be released into the water. Scoop up the cooked noodles with a strainer and briefly place them in a bowl of cold water to stop the cooking process.

Drain the noodles well and return them to a pot with a little homemade chicken, fish or shrimp broth. These noodles can be served with chicken, fish or shrimp. In this case, boil the chicken or fish in a small amount of water (don’t overcook, the meat will get too tough), add the drained noodles. Add a little sesame oil, Japanese soy sauce, and unrefined salt (if needed). Remove from pan and add some chopped lettuce and sliced ​​red chilies if desired. Serve hot.

These noodles can also be served with any other sauce dishes, for example fish curry! Incredibly delicious!

What are the advantages of ABAP that make it the fundamental language?

Advanced Business Application Programming (ABAP) is a high-level programming language used to program SAP application server. ABAP includes a wide range of capabilities and efficiencies. Most of the developers and consultants use ABAP to develop SAP applications for their prestigious clients. After knowing the advantages of ABAP, every budding programmer would want to learn ABAP and excel in the career of it. If you are interested in learning the programming language, enroll in SAP ABAP online training courses.

SAP pioneers say that it is always a wise and smart choice to use SAP’s own ABAP language to develop SAP applications. Let us now explore the advantages of the ABAP programming language.

The power of Macros in ABAP is enormous

For large programs, modularization methods make the programmer’s life very easy and simple. SAP ABAP witnesses the use of many modularization models in the form of macros and routines. In ABAP, macros or modularization start with DEFINE and end with END-OF-DEFINITION and can be called any number of times in the program. Macros can also be used to specify formulas used for high-level logical calculations. Using macros or routines in your program increases readability, flexibility, meaning, and relevance. The power of macros lies in how well the programmer uses their versatility and replaces them in the relevant places in the coding.

ABAP is an event-driven language

SAP applications developed with ABAP do not start or stop on their own. They always require user interaction or other events that are triggered by other running programs. As it requires user interaction, users have a strong command of the language. However, other languages ​​need complex logic and coding to achieve similar event-driven programming.

ABAP provides better database management

When it comes to business, it’s not just a single database you use for reporting or analysis. It is always a mixed type of essential data or records that is present in many databases. SAP together with ABAP provides logical ways to define, manage and manipulate databases in a more effective way. The tables are created in such a way that they can be assigned to any number of virtual objects and can be queried as needed.

Another important reason for the wide use of ABAP is that it was developed specifically for distributed applications. The ABAP language brings immense flexibility to SAP applications such that distributed systems unify diversified databases according to requirements. Therefore, ABAP concentrates more on the integration of applications and databases, so that all data utilities are intact and correctly distributed.

These are the few notable advantages of SAP ABAP. Aspirants who want to learn more about ABAP can take classes given by highly professional SAP ABAP training institutes. Job opportunities for this programming language are huge in today’s market and it is the right time for aspirants to enroll in SAP ABAP online training courses and improve confidence level. Certified trainers will guide you through the course for a better understanding.

FOCUS on Gymnastics… It’s a SAFETY issue

FOCUS on Gymnastics… It’s a SAFETY issue!

What lies behind the ability to concentrate?

Focus is the key to success… But there’s more to it than just thinking about the skill or routine to perform. What lies behind the ability to concentrate? Believe it or not, what an athlete does outside of the gym is just as important as what he does in the gym. An athlete’s hydration level, eating habits, sleep quality and medications greatly affect a gymnast’s training as well as her performance in competition.

Dehydration… Did you know that when you are thirsty you are already dehydrated? Gymnasts can experience performance loss of up to 30% when dehydrated. As little as 2% fluid loss will have a negative impact on your athlete’s body, mind, training and performance. Mild dehydration can cause confusion, irritability, constipation, drowsiness, fever, thirst. Symptoms of mild to moderate dehydration include dry and sticky mouth, muscle weakness, joint stiffness, headache, dizziness, lightheadedness, nausea, cramps, decreased urination, cold extremities, slow capillary refill, and sunken eyes. With moderate dehydration, your gymnast may experience hot flashes, poor stamina, rapid heart rate, elevated body temperature, and sudden fatigue. Severe dehydration is the loss of 10-15% of body fluids and is a life-threatening condition that requires immediate medical attention. Signs and symptoms of severe dehydration include extreme thirst, irritability, and confusion, very dry mouth, dry skin and mucous membranes, lack of sweating, little or no urination, any urine produced will be dark yellow, sunken, wrinkled, and dry. skin, palpitations, fever, coma and even death.

Dehydration of any kind will not correct itself. It is imperative that your gymnasts drink enough fluids before, during and after their workout. The good news is that mild to moderate dehydration can usually be reversed by drinking fluids. The bad news is that when your gymnast is moderately dehydrated, she can lose focus. With a loss of concentration, your gymnast will be at risk of injury from an accident. The results can be severe to catastrophic. Some accidents and injuries could be prevented simply by drinking plenty of fluids.

Drinking during training is one thing, but if your gymnast hasn’t had enough fluids during the day, she will enter the gym dehydrated and put herself at risk of serious injury. As coaches, we must encourage our athletes to drink enough fluids before, during and after training. How much fluid should they drink? It is recommended that your gymnast drink 1/2 her body weight in fluid ounces for each day of normal activities. For example, if your gymnast weighs 100 pounds, her hydration goal would be about 50 ounces per day. That is not the same as serious training time. Your gymnast would drink more during intense training. What should your gymnast drink? It is recommended that a sports drink be used for those exercising for more than one hour. Athletes NEED the carbohydrates and electrolytes in these beverages for safe training. Professional athletes use Gatorade for a reason, because it works. Don’t you want to do Gatorade? Use coconut water! Coconut water works great and is healthy.

Nutrition in relation to performance. Without enough carbohydrates, your gymnast will not have the energy to safely perform training or competition. When there are not enough carbohydrates in the diet, energy comes from protein. When your body is forced to use protein for energy, it gets that protein from muscle. When the body is forced to use energy from the muscles on a regular basis, it is difficult to gain or maintain strength and muscle mass. The long-distance runner is an example of someone whose body uses protein for energy. They have very little muscle mass. It is counterproductive for a gymnast to allow the body to use protein (muscle) for energy on a regular basis. Gymnasts need energy to train and strength to perform skills and routines. Lack of energy and strength will greatly affect the gymnast’s ability to concentrate. Lack of focus can result in catastrophic injuries. There isn’t enough space here to fully discuss nutrition, but you can visit Dr. Fred Bisci’s or Dr. Joe Kasper’s websites to learn about nutrition.

And finally, sleep… We all know how difficult it is to function when we are tired, especially if we don’t sleep well for more than one night in a row. How can we expect our gymnasts to perform safely when they don’t sleep well? we can’t Imagine a gymnast learning a new skill or performing an entire routine when she hasn’t had enough sleep. Would you feel comfortable performing a double back when you are chronically tired? It is difficult for your gymnast to concentrate when she is tired and it is extremely dangerous. Your athlete’s ability to focus and react decreases when she doesn’t sleep well. Once again, lack of concentration can lead to an accident, a catastrophic one. Driving tests have shown that people who are tired drive just as poorly as those who are under the influence of alcohol. They cannot react as well as those who are well rested. Did you know that November 2010 was National Drowsy Driving Prevention Week? This is how fatigue affects the ability to focus and react. About one in six fatal car accidents in the US is due to drowsy driving, according to a new study from the Foundation for Traffic Safety. I wonder how many gymnastics accidents are due to the gymnast being tired due to bad sleeping clothes. It is imperative that your gymnast is well rested and able to concentrate.

Keep in mind that when focus is lost, accidents can and will happen. As coaches, we have a responsibility to talk to parents about hydration, nutrition, sleep, and even medication side effects. It seems that many parents do not realize the direct relationship between daily life and performance during training and/or competition.

So I keep saying that FOCUS IS THE KEY TO SUCCESS, but more importantly, FOCUS IS THE KEY TO SAFETY. Without proper hydration, nutrition, and sleep, our gymnasts will not be able to focus well, putting them at risk. I think we should call these risk factors (hydration, nutrition and sleep) the SAFETY TRIO. It’s a quick and easy way to remember the phrase I just mentioned. The SAFETY TRIO is as important as all the exercises and conditioning used to prepare our gymnasts for new skills, routines and competitions. Without all of these factors, our athletes may be at risk of injury. Best of luck with your training and always keep safety in mind while training.

2 best exercises to lose weight!

Here are 2 of the best exercises for weight loss. If dieting displeases you and you want to lose weight by exercising, then read this now so that you don’t waste your time doing unnecessary and useless exercises that won’t help you lose weight.

The best exercises to lose weight

Exercise #1: Walking on an inclined surface

Whether you’re walking uphill or on a treadmill with an incline of 15 to 20 degrees, walking on an incline is much better than jogging, riding a stationary bike, using an elliptical machine, or stair climbing.

The key, of course, is to walk uphill…not on a flat surface. My take on walking on a flat surface…it’s good for slow weight loss and weight maintenance, but if you want to lose weight fast, walk on an incline.

You only need to do these walks for 25 minutes 4 days a week. 100 minutes a week is not asking for much when you consider that you have 10,080 minutes a week! That’s not even 1% of your total time. If you can’t do without that for your health alone (I’m not even talking about weight loss), then you should consider reevaluating your priorities.

#2 Exercise: Do Hindu squats 5 minutes a day at home

On those days you don’t walk (or if you skip a day of walking), do Hindu squats. The way I want you to do them only requires a total of 5 minutes.

What are Hindu squats? They are squats without weights. Just you and your body squat up and down. The 2 things I want you to remember about this exercise is that you MUST go as fast as possible and you MUST do it for 5 minutes straight without significant rest.

Now starting out, you may need a few short breathers. So rest 10 seconds several times in those 5 minutes. After a week or so, you should be able to do 100 or more squats in 5 minutes without stopping.

This is a powerful exercise because it causes a HUGE oxygen deficit within your body. That oxygen deficit forces your body to look to body fat for instant energy. So you get fast fat loss by doing this…in just 5 minutes.

In my opinion, these are the 2 best exercises to lose weight.

Sciatic Nerve Pain Treatment And Nutrition: How Eating Potassium-Rich Foods Can Relieve Sciatic Pain

As you suffer from sciatica, your doctor’s instructions for relieving your sciatic pain are vital. However, it is equally essential that you be proactive in your own health treatment plan. There are many lifestyle choices that can have a positive impact on sciatic nerve pain. Some of these include hydrotherapy, exercises, stretching, and diet. What we take out of our bodies is equivalent to what we put into our bodies. In the case of sciatic nerve treatment, it has been found that foods rich in potassium have been able to help prevent sciatic pain. However, it cannot be stressed enough that you do not want to overload your body with potassium, as excessive potassium intake carries health risks. So, if you find that the foods below are already in abundance in your daily diet, you may want to consider doing some research on other types of foods to relieve sciatic pain (such as anti-inflammatory foods or organic foods).

How potassium helps in the treatment of the sciatic nerve:

When looking for an effective way to treat sciatic nerve pain, increasing potassium-rich foods can be a very beneficial and simple change. Potassium regulates muscle contractions, by doing so it can relieve severe muscle pain associated with sciatica. In the case of sciatic nerve treatment, a person without a sufficient amount of potassium in their system has nothing to help against the random and painful spasms associated with sciatica. It is recommended that adult men and women consume 4.7 grams of potassium per day. Pregnant women should also consume 4.7 grams daily, while breastfeeding women should consume 5.1 grams daily. As long as you monitor your potassium intake, you should be able to incorporate this dietary change on your own. Wait a week or two to notice a change. A good idea would be to keep a diary of how much potassium you have consumed and what food source you got it from, as well as how you feel. Please do not exceed the RDAs for potassium without consulting your sciatic nerve pain management physician for guidance. For your convenience, we have included the recommended food intake per meal to see the results.

The following potassium-rich foods have been found to be beneficial in treating sciatic nerve pain:

  1. Apricots = dried, 10 halves
  2. Avocados = 1 ounce
  3. Bananas = 1 cup
  4. Beets = cooked, 1 cup
  5. Melon = 1 cup
  6. Green melons = 1 cup
  7. Kiwi = raw, 1 medium
  8. Broad beans = 1 cup
  9. Nectarines = raw, 1
  10. Orange juice = 1 cup
  11. Oranges = raw, 1
  12. Peanuts = (dried, roasted, without salt), 1 ounce
  13. Pears = raw, 1
  14. Potatoes = baked, 1
  15. tomato products
  16. Winter squash = 1 cup
  17. Yogurt = plain, 1 cup
  18. Skim milk = 8 ounces
7 Easy Green Smoothie Recipes to Lose Weight Fast

Research shows that green smoothies are one of the best ways to lose weight fast. However, it can be tricky to consume green smoothies unless you have proven recipes. Here are some easy to follow green smoothie recipes that you can use.

#1. Mint Mojito Green Smoothie


  • 1.5 cups fresh spinach

  • 1 large handful of fresh mint

  • 3/4 cups coconut water or plain water

  • juice of 2 limes

  • 3 teaspoons of hemp seeds (optional)

  • 1 frozen or freshly chopped banana

  • ice cubes (optional)

  • 2 teaspoons of honey (optional)


Add the mint, spinach, and coconut water (or plain water) to the NutriBullet and mix until smooth. Add the hemp seeds, lime juice, and banana to your juicer, you can also add the honey and some ice cubes if you like, then blend until smooth. Garnish mixture with mint and lime.

#two. Love your body Green Smoothie


  • handful of spinach

  • handful of kale

  • ¼ cup fresh parsley

  • 5 frozen strawberries

  • ½ lemon

  • ¼ sliced ​​cucumbers

  • 3 teaspoons of hemp seeds

  • 1 cup of almond milk


Combine all of your green vegetables and liquids in the NutriBullet, blend until smooth. Adjust speed and add remaining ingredients, blend until smooth.

#3. Avocado, Grapefruit and Grapefruit Green Smoothie


  • 1 medicine frozen banana, chopped

  • ½ meas. peeled grapefruit, chopped

  • ¼ mid peeled avocado

  • 1 lg. handful of kale and spinach

  • 1 in. ginger root

  • 1 teaspoon wheatgrass powder, or of choice

  • ½ cup filtered water, or regular


Gather all the ingredients listed and combine them in your juicer, then blend the mixture until smooth.

#4. Kale Aid Green Smoothie


  • Juice of 1 whole lemon

  • 5 mini apples

  • lg. piece of peeled ginger

  • 3 teaspoons of hemp seeds

  • 1 stalk of celery

  • ¼ cup chopped cucumbers

  • ¼ cup fresh parsley

  • 4 stems of destemmed kale

  • 1 cup of water


Combine all vegetables in the NutriBullet then pour in liquids. Blend the mixture until smooth. Lastly, add the remaining ingredients and then blend until the entire mixture is smooth.

#5. Kale Apple Green Smoothie


  • ½ year old apple

  • 1 cup de-stemmed kale

  • ½ cup frozen pineapple

  • ½ of a freshly squeezed lemon, or 1 tsp. lemon juice

  • 1 cup of water

  • 1 serving of Vega One French Vanilla

  • ice (optional)


Gather all the ingredients and add them to your juicer. Blend the mixture until smooth.

#6. Restorative Detox Green Smoothie


  • ½ of a grapefruit

  • 1 cup of coconut water

  • 8 fresh basil leaves


Add all ingredients to your juicer and blend until smooth.

#7. Christmas Detox Smoothie


  • 2 lg. peeled and quartered oranges

  • 1 lg. quartered and cored apple

  • 1 16 oz. bottle of Kombucha or apple juice

  • 3 cups fresh spinach


Put the apples, kombucha (or apple juice), and oranges in the juicer. Blend mixture over low heat until fruit is smooth. Add the spinach to the blended fruit and increase speed to high, then blend until smooth and creamy.

Michael Vick’s NFL Returning Workouts and Diet Revealed!

Despite his legal troubles, Michael Vick is an incredible athlete. He was one of the most explosive and exciting players in the NFL. After spending nearly two years in prison and out of football, he has returned to a serious workout routine to regain his explosive speed, uncanny stamina and incredible overall athleticism. His training is a combination of a great lifting routine, interval training, and a healthy diet.

Vick workouts

Do cardio exercises like running, swimming, and high-intensity interval training to boost metabolism and increase endurance. He also does things like obstacle courses, parachute runs, and agility drills. You can simulate these workouts with a treadmill or stationary bike. Even when you’re not doing cardio, it’s a good idea to start your weightlifting days with a few minutes of cycling to warm up your muscles and prepare your body to lift weights.

Bodyweight exercises such as push-ups, pull-ups, dips, mountain climbers, burpees, and sit-ups are added after cardio. These workouts are done in sets of 20 to 40 to improve results and combine raw strength with muscular endurance. Stretching is also vitally important as it improves circulation and helps lengthen and strengthen muscles.

Weight training is the centerpiece of any training plan. With a barbell, the basic pattern of 3 sets of 5 squats, bench press, overhead press, and power cleans will help you build muscle and explosive power. You should aim to lift three times a week and add a deadlift session (1 set of 5) once a week. Take adequate rest between sets and make sure that on the days you’re not exercising you really rest – recovery is just as important as working out!


Good nutrition is essential to build a strong body. You should eat between 1 and 1.5 grams of protein per pound of body weight. Protein can be found in many foods such as red meat, chicken, tuna, and nuts. Eat plenty of green leafy vegetables like spinach and arugula. A consistent serving of fruit will give you the natural sugars and amino acids your body needs. Protein shakes can help supplement your regular protein intake and provide an energy and metabolism boost.

If you’re serious about achieving a Michael Vick body, then you should consider other supplements, particularly nitric oxide. Nitric Oxide not only helps increase blood flow to your muscles, it gives them exactly what they need to lift more, generate more power, heal faster, and grow bigger. Nitric Oxide has been linked to dramatic improvements in muscle mass and strength.