What was the most important thing you did for weight loss?

During my journey in fitness, I’ve gone from being a cardio bunny, to an athlete in physique competitions. This was the best way for me to learn all about training effectively to build muscle, and losing a great deal of body fat in order for my muscles to have the most definition as possible on stage. Because this is extreme, I’ve developed a strategy that is easy and can apply to anyone wanting to decrease weight and put on muscle mass.

I will start from the most effective, to the one that has minimal impact, but is necessary.

7 key steps to weight loss that lasts a lifetime

1. Eat more protein. I cannot stress this important fact more than any other one on my list. You must eat more protein on a daily basis in order to gain muscle mass and prevent muscle from being used as energy by your body. When we diet, our energy reserves are low, and our body goes into chaos trying to find a source of sustenance for all of this abundant activity, and lack of food. Do yourself a favour, and eat more protein. Not an excessive amount, but split the quantity over 5–6 meals a day. Give your body a chance to get that fuel and shuttle it to your muscles for growth and repair, not to catabolise while you are working out. If you continue to deprive yourself or protein, your weight training and fat burning results will be an endless cycle of loss and gain. Don’t waste your time on that one.
2. Weight training. I say this over and over again and people still don’t believe me (LOL) They ULTIMATE KEY to substantial weight loss and increased metabolism is strength training! Yes, it’s that simple, yet it’s not applied! As I have explained in previous posts, I was a cardio bunny when I didn’t know what I was doing. I was flat, and flabby. I didn’t know why my body shape never changed. Then I started to lift weights 3–4 times a week and EVERYTHING changed! I’m telling you, it works wonders. You not only change your body shape, but you feel unbelievable! Strong, happy and full of energy. Excessive cardio drains the life and breath out of you. Weight training just keeps making you look and feel more and more fabulous!
3. Eat low calorie protein regularly. Your most prominent proteins should be low fat. The following are my staples on a daily basis: Chicken breast, tuna fish, eggs & white fish. This can get boring 5–6 times a day, so I will throw in the mix the following high fat proteins: Chicken with skin, salmon, pork and bacon. I do not eat red meat because it effects my allergies, therefore I stick with what works for my body and immune sensitivities. Jazz up your food with herbs, olive oil mustard and coconut aminos. Eating lightly gives us a lot more energy and focus in our daily lives.
4. Eat lots of green veggies and cabbage. Veggies are so important in your diet. They provide many benefits as well as adding flavour to your foods. I regularly make up my own salads to eat at work, and include herbs in the mix. These are dill, mint and parsley. Herbs are very good for digestion. Mix and match your favourite veggies to suit your taste buds. I try to eat raw more than cooked for the added vitamins and minerals. Add your avocado, olive oil and some apple cider vinegar. Meals made on the go don’t have to be complicated. It doesn’t take long to boil an egg if you need some added protein. Get creative and think outside the box.
5. Drink lots and lots of water! I drink on average, 4.2 litres of water a day! This is in winter, summer it’s a heck of a lot more. When you sweat a lot, you need to drink even more than the recommended range. It’s important to stay well hydrated at all times, as it will enhance your training efforts, and also help you to burn more body fat. Studies show that cold water has a thermal effect. I think water in general is thermogenic, and it eliminates waste, toxins and diminishes cellulite. Try to drink purified and spring water. Tap water these days contains too many toxins.
6. Get as much sleep as you can but don’t stress too much about it. This is low on my priority list because I really don’t sleep enough as I should. Yes, I could get better results sleeping more, but that would mean never having the time to dedicate to my endless weight training and physique goals. Sometimes we have to do what we need to do in order to get the job done. For me, that means getting up super early to train as I want and have time to get ready and go to work. This is how it’s always been, and I would not have it any other way. I’m here to make progress as best as I can, and this is the time in which I can do it. So I say, sleep as much as you can, but it’s really an overrated term. Don’t give up training because you need more sleep! Sleep in on the weekends, you have plenty of time then.
7. It takes time.. just embrace it. Weigh loss takes time guys. I get really upset when the 20th person asks how they can lose 10kg in a week! Come on, it takes MONTHS to lose this weight! Rome wasn’t built in a day, and you didn’t get huge overnight. You will lose the weight you want step by step and day by day when you do what’s necessary and stick to the plan. Being consistent with training and eating is essential. There is no overnight magic formula (not that I know of anyway!). Take a deep breath and commit yourself to making positive changes over the long haul. You will be amazed at what you can do, and how your body changes. Remember to weight train first, then cardio on other days. :)

Marijuana: Good or bad?

What are the medical benefits of marijuana?

1.Alcoholism and drug addiction.

2.Depression, post-traumatic stress disorder, and social anxiety.

3.Cancer

Evidence suggests that oral cannabinoids are effective against nausea and vomiting caused by chemotherapy, and some small studies have found that smoked marijuana may also help to alleviate these symptoms.

4.Multiple sclerosis

The short-term use of oral cannabinoids may improve symptoms of spasticity among people with multiple sclerosis, but the positive effects have been found to be modest.

5.Epilepsy

What are the health risks of marijuana?

At the other end of the spectrum is the plethora of studies that have found negative associations between marijuana use and health. They are listed below.

So, is marijuana good or bad for your health?

There is evidence that demonstrates both the harms and health benefits of marijuana. Yet despite the emergence over the past couple of years of very comprehensive, up-to-date reviews of the scientific studies evaluating the benefits and harms of the drug, it's clear that more research is needed to fully determine the public health implications of rising marijuana use.

More research is needed to confirm the harms and benefits of marijuana use.

Many scientists and health bodies — including the American Cancer Society (ACS) — support the need for further scientific research on the use of marijuana and cannabinoids to treat medical conditions.

However, there is an obstacle to this: marijuana is classed as a Schedule I controlled substance by the Drug Enforcement Administration, which deters the study of marijuana and cannabinoids through its imposition of strict conditions on the researchers working in this area.

If you happen to live in a state where medical use of marijuana is legal, you and your doctor will need to carefully consider these factors and how they relate to your illness and health history before using this drug.

For instance, while there is some evidence to support the use for marijuana for pain relief, you should certainly avoid marijuana if you have a history of mental health problems.

Remember to always speak to your doctor before taking a new medicine.

7 day vegan meal plan 1200 calories

Eating vegan is associated with a decreased risk for diabetes, heart disease and certain types of cancer. Plus, at 1,200 calories, this vegan weight loss meal plan sets you up to lose a healthy 1 to 2 pounds per week.

vegan muscle diet

How to Finally Lose Those Annoying Last Pounds On a Raw Vegan Diet While Feeling Full and Satisfied for Hours After Every Meal!

What are the best ways to lose weight?

Here is 7 TIPS from me:

1. What is your body type?

What this means to you on a physiological level. My friend who is an ectomorph continually complains that he can never put on muscles.

Being a mesomorph is one of the main reasons I am able to lose weight easily. The reverse is also true, I can gain up to 2kg in a week if I remain inactive. To maintain my weight, I need 20mins of moderate workout at least 4–5 times a week.

2. Determine your body fat percentage, basal metabolic rate, calorie intake

It is important to monitor your body fat percentage, and not just focus on how much weight you are losing. Weight loss can result from many reasons, water loss, muscle degradation, and you want to be sure that you are gaining muscles and losing body fats.

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day. In fact, your BMR is the single largest component (upwards of 60 percent) of your total energy burned each day.

While you can’t magically change your BMR right away, knowing your personal number, how it’s calculated, and which factors most influence your

metabolism, can help you use this data point to create a smarter strategy for weight loss (or maintenance).

Calorie mindfulness: In order to lose weight, you need to have slightly less calories going in than you need, so your body will tap into the reserve energy stored in your body. Be sure, you don’t starve yourself. This will result in your body going to “starvation mode” and it will do everything to hold on to the fats in your body because it thinks you will not be able to get nutrients on time. Losing weight is possible when you eat right. This will come in handy when you move on to the stage of determining your diet.

3. Set your goals

You need to set goals for yourself. This can be intimidating. I had a total weight loss goal of 21kg, and wanted to lose 6" off my hips (I started at 41" when I came back from my holiday). This can seem very difficult and almost impossible to achieve.

This row actually extended to the top of the wall because it started at 77.5 kg! Removed them once I crossed the 70 Kg barrier. Never going back to those days.

I broke down my goals into mini goals, so that I would feel motivated every time I reached one of my mini goals. This kept me going especially during periods when I would hit my plateau.

Personally, my plateau points were 72kg and 69kg. The next plateau point I will reach is at 65kg. This means that for 1–2 weeks, I will not see any change in my weight. Don’t freak out if this happens. Sometimes your weight might even go up. If you have been eating healthy, and consistently working out, this just means that your body is putting on muscle and soon you will notice the fats melting away. Everytime I break my plateau points, I lose another 1–1.5kg in 1 week.

Gotta get your head in the games, folks!

Mental preparation for weight loss regime is critical for maintaining this as a lifestyle rather than just a phase that you go through to get a “summer body.” You need to believe that you can shed the weight and this should be supported by why are you doing this. Is it to just look good for a holiday or are you making a commitment for life? This way, you won’t be yo-yoing between your weight, which itself is bad for your body.

4. 80/20 rule of losing weight

Hang on! We are halfway through the plan and we aren’t even at the workout plan? There is a simple explanation for this, that you have to remember.

Losing weight is a strategic game plan. You need to have a plan in mind before you start hitting the gym aimlessly. Sure, you will lose some weight, but will you be able to keep it off? 80% of your body is shaped in the kitchen, and only 20% of is dependent on your workout itself.

So what does this mean? It simply means that you have to be mindful of your diet. Knowing more about your food, how it is being prepared, and the nutritional values of what you are putting into your mouth will help you change the way you eat.

You can gym all you want but if your diet sucks, it doesn’t matter!

I used to eat everything because I am such a food lover. I still eat what I love but in moderation. Previously, I used to have chocolates on a daily basis, and now I only have it once a week maximum.

5. Your body is in the kitchen

I spent a lot of time researching on diets that will help me optimise my weight loss. I had done something similar in 2014, when I was even more of a health nut so I had a head start this time.

Start with small, gradual changes to your habits. This will help you commit to the new changes. Diving headfirst into a complete overhaul can be a shock to your system and you are more likely to switch back to your old habits. I enjoyed going onto pinterest and discovering new healthy recipes to try out.

My food plan breakdown:

• Breakfast: I start by drinking either
   lemon water or Ginger honey tea to kickstart my digestive system. I like to add chia seeds to my drinks so I get an extra boost of fiber & nutrients as well.
   Breakfast is either Oats with some berries or a
   protein rich breakfast of 2-ingredients banana pancake. I have now taken to spreading a little coconut butter on my pancake, just to switch up the flavors some days and it is packed with healthy fats!
• Lunch: For the first two weeks, I didn’t have any meat at all. I was mainly vegetarian and I would have seafood anytime I craved meat. This is something I do to cleanse my palate. It helps me to adjust better to the healthier options I am switching to in the upcoming weeks because their flavors are more light and usually meat, especially red meat, masks their flavor.
  Since then, my lunch consists of a serving of salad with some protein component. If I am cooking from home, I have salmon fillets in my fridge which I fire up over a pan and have it with some veges. If I am buying from outside, I look for grilled options and eat with no-carbs. Or at the most, as a wrap.
• Snacks:
  This makes a huge difference! I swapped out all my sugar treats that I normally reserve for this time, with nuts or berries and the change was incredible.
   Without all this refined sugar running through my blood, my mind is more alert, my skin got clearer, and there weren’t any epic dips in my mood during the evening from the dreaded sugar crash.
• Dinner:
  I kept my dinner light. Usually it was some steamed fish with boiled or grilled vegetable medley.
• Other tips:
• Drink water! I cannot emphasise the importance of staying hydrated. It shocks me how little people drink water. I usually have about 1.5L of water by lunch, and another 1L by dinner, and then about 2–3 cups of water before I sleep. My friends call me a camel. haha!
• Instead of eating fried food, switch to grilled or steamed food
• Start eating more alkaline food instead of acidic food

The benefits of the alkaline diet are said to include higher energy levels, fat loss, increased concentration and clearer skin.

• Reduce or stop processed food. If it has too many chemicals, then you know it’s bad for you.
• Stop intake of alcohol or limit yourself to just one glass.
• Reduce dairy intake or just stop it altogether

6. Workout routines

Time to head over to the weight section of your gym!

I love to work out. I love how I feel when I am doing weights and I can feel myself getting stronger.Every time I am able to lift a heavier weight, or increase my reps from the last time I did it, I would get a euphoric high that is kind of addictive.

Biggest myth that women must overcome: Using weights will make you into a ripped out hulk!

No, you will not get this way. This is through extreme dieting, workouts and usually some hormonal play is involved.

Girls, go pick the weights, barbells, kettle bells! You will not pack on muscles like a ripped body builder. We don’t have enough testosterone to develop overly bulging muscles. You can lose fat faster when you have more muscles because they are the ones burning the fats in your body.

“You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: You’ll burn more calories in less time.

I usually go to pinterest to give me inspiration. I have saved all the workouts that I do here on Pinterest. When I started going back to the gym in November, I started with just 20mins in the gym. Sticking to going to the gym 3 times a week, working out with HIIT training helped to rev up my stamina and got me back into the headspace I needed to commit to the change.

Example of a workout I follow. I vary my routines so that I don’t get bored and my body doesn’t get used to them.

“You need to do a combination of weights and cardiovascular training,” says Sangeeta Kashyap, MD, an endocrinologist at the Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. “Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

On days that I don’t have time to commute to my gym, I will work out from home. I have saved a list of workout videos that you can mix and match to create your own personal workout playlist.

You just have to commit to coming back 2–3 times a week,and soon you will find yourself doing more. If you are a beginner to working out, it would be better to join classes with a trainer or have a 1-on-1 trainer.

Form is everything in exercising. If you do it wrong, you are more prone to injury and your workout wouldn’t be efficient anyway. I have worked with personal trainers who have guided me in getting my form right so I am able to work out without much guidance.

When it comes to workouts, you should do activities that you love. Because this will make you happy to do it, and you will look forward to the activity so you will keep going back. Think about it, aren’t you more likely to do something that you love rather than something that you hate? Our subconscious mind is built to drive us towards pleasure. So try out different activities and do what gives you the most happiness.

My weekly routine:

• Sunday: Interval running for 10mins. (slow warm up for 3mins, then 40s sprints for 4 rounds 20s normal pace, 200m all out sprint, 2mins cool down)
• Monday: Arms, back, shoulders
• Tuesday: Legs & core
• Wednesday: Cardio & strength training from home
• Thursday: Arms, chest & shoulders
• Friday: Legs, thighs, & core
• Saturday: Break [the break day sometimes swaps around depending on my commitments for the day but I stick to working out 6 days a week]
• Warm-ups: I do 8mins on the staircase climber machine, then 10mins on the row machine, and then either strength or cardio on the rope-pull machine.
• Cool down: Stretches to loosen up the muscles, and it varies depending on the muscles being worked out that day.
• Music: I love listening to music with fast beats, inspirational lyrics while I work out because it helps me to keep my pace.

7. Give yourself a break

Every step of the way, remember this!

This is a lifelong commitment. It’s not a fad. So give yourself a break. When you are out, and you see a cake that you really really want to have, buy it. Share it. Or eat it by yourself. Research has shown that if you constantly deny yourself, you are bound to binge when you finally get what you want. So just savour the moment. There is no such thing as a “guilty pleasure.” Just “pleasure.” And you deserve it!

Hope i help you guys.

Mom and Baby Strength Workout To Do At Home

A “NO EXCUSE “ BOOTY WORKOUT 🍑 that anyone can do. .Use a heavy bag if you don’t have a baby as weight 😂❤️. .

◾️ VIDEO 1: Hip thrusts with extra squeeze. Stand pretty close with your feet and press out your knees in the top. Don’t arch your back 😘. 20 reps x 4 sets. .
◾️ VIDEO 2: Keep your back and leg straight, at least as good as you can. The most important thing is to lift your whole hip and not only the leg. 10 reps each x 4 sets. .
◾️ VIDEO 3: If you want even better stretch in the glutes I would recommend this one 😍. Stand closely with your feet and squeeze the glutes in the top. To failure x 4 sets. .
◾️ VIDEO 4: Put your feet together and press your knees out as far as you can and go slowly back again. While you going back to start position you CONTINUE SQUEEZING the glutes. This will train inner thighs and booty 🙌🏼. To failure x 4 sets. .
◾️ VIDEO 5: Squat each step you take: Left - squat. Right - squat and continue like that to failure x 4 times. .
◾️ VIDEO 6: A great finisher! Keep straight legs ( it’s harder than it sounds ) and press your legs out during the whole movement to get better tension in the glutes 🔥😍. To failure x 4 sets. .
TAG A FRIEND AND SAY “ NO EXCUSES “ 😈😘

5 healthy dinner recipes that can help you lose weight

The weeknight hustle is real.

After getting home from work or a workout, it’s can feel damn near torturous to spend even more energy scrounging up a meal, especially one that's healthy andtastes good. (That’s probably why clicking through a delivery app seems so appealing.)

Sure, you could go the meal-prep route—but...that's satisfying for about a month, until cooking literally all of your meals on a Sunday starts to sound more painful than prying your eyeballs out with a pair of tongs. (Sorry not sorry—you know it's true.)

But what if you did a mix of both? A.k.a., making super-easy (healthy!) dinners some nights when you want something fast and fresh; then preparing others in advance when you just DGAF about cooking.

To prove you can do it, here are 50 healthy dinner recipes—some single-serving meals, others you can make ahead and eat for a few days. Each one has 500 calories or less, and leaves you satisfied thanks to the great flavors and filling ingredients. Go ahead and revel in your domesticity.

1. Coconut-Lime Marinated Shrimp + Voodles

2. Grilled Watermelon + Steak Salad

3. Smashed Pea and Ricotta Pappardelle

4. Grilled Chicken with Smoky Corn Salad

5. White Bean and Tuna Salad with Basil Vinaigrette

6 Health Benefits of Apple Cider Vinegar

Apple cider vinegar is the most popular type of vinegar in the natural health community.

It is claimed to lead to all sorts of benefits, many of which are supported by science.

This includes weight loss, reduced cholesterol, lower blood sugar levels and improved symptoms of diabetes.

It is also an ancient folk remedy, and has been used for various household and cooking purposes.

Here are 6 health benefits of apple cider vinegar that are supported by scientific research.

Apple Cider Vinegar Drinks,

Boost weight loss,

Improve,your skin,Detox,

Cure allergies,Cold,Sinus,Head ache and flu.

breakfast smoothie

I love breakfast smoothies. Also called breakfast shakes, weight loss smoothies, green smoothies, or detox smoothies, there’s no better way to start the day then with a satisfying, yummy serving of blended fruits and vegetables.

They have a ton of nutrition as well as protein and lots of fiber.

After eating a healthy breakfast smoothie in the morning, I don’t feel heavy or bloated compared to a “traditional” breakfast with eggs, meats, and carbs.

I go into the day with a positive mental boost knowing I’ve started my day right, and as a bonus, my weight loss goals are often easier to achieve.

7 Things No One Tells You About Weight Loss

There’s a saying that every person you meet has a unique story, but you only pick up the plot at the chapter you enter.



Unintentionally, my story is primarily about weight, but depending on where you pick up my “book,” it could be about me gaining it or losing it.



I lost 96 pounds, which is roughly the equivalent of 16 bowling balls, an average 12-year-old girl, or a baby hippo. Because I wasn’t overweight growing up, and now — having kept off an amount of weight equal to a tractor-trailer truck tire for many years — there are people who never knew I had gained that weight, or that I had lost it.



My “aha” moment that I needed to change my life came after a receptionist at a day spa embarrassed me when I had to ask for a larger robe because the “one size fits all” robe quite simply didn’t fit. It was in that moment that I realized I no longer recognized myself, and I began my relentless assault on the 96 pounds that had gradually crept onto my body.

Which foods do people think are healthy but are actually unhealthy?

It’s mind-boggling just how wrong - even deadly-wrong - many of the world’s dietary food pyramid charts are.

The global diabetes and heart disease epidemics may have been fueled in large part based on now decades-old yet still recommended eating errors like: “eat a low-fat diet” and “regular refined carb intake” and “daily sugary desserts are part of a normal diet.”

True, many of these eating errors were based on past limitations in evidenced-based nutrition. But there’s also been a growing problem with industry-funded researchers fudging and sugar-coating the data for profit.

Thankfully, we’ve been witnessing an explosion in new knowledge from ethical food scientists over the last 5–10 years. And that new knowledge is turning so many of our pre-conceived healthy-eating assumptions on their heads!

For example, did you know:

• Eating a low salt diet may be one of the most unhealthy things you can do. This may be true even if you have high blood pressure ( please see videos in comments).
• Many types of fruit juice are just about as harmful as soft drinks are. New research has linked only slight increases in regular fruit juice consumption to a clinically significant increased risk of mortality.
• Many types of fruit now have very unhealthy levels of high sugardue to selective breeding for taste.

• Choose high nutrient fruits like blueberries wisely and eat them in small amounts with lots of high fiber veggies to minimize sugar -bombing your cells and organs.
• Refined grains are incredibly unhealthy due to the insulin spikes they cause and the toxic synergy they have, especially with simple sugars, processed meat products, and unhealthy fats.
• Boxed breakfast cereals labeled “all-natural,” “low fat” and “organic” are often full of processed carbs and sugars - a toxic combination that glucose-bombs your cells.
• Eating a diet low in healthy fats is very, very unhealthy. But at the same time you want to:
• Avoid unhealthy fats. Most refined vegetable and seed oils are super toxic. And that's why most:
• Margarine is toxic - despite all those old TV and print ads touting its so-called heart-healthiness. I recommend replacing margarine with healthy fats from nuts and seeds, extra virgin olive oil (please make sure it’s real and not a toxic substitute), and butter from grass-fed cattle.
• Eggs are super healthy - especially when eaten as part of a zero-”fake-food” diet and, even better, when taken from your own organically fed “backyard chickens.” But it's best to prepare your eggs soft boiled or cook them on low heat, sunny side up to avoid excess oxidation. It’s a good idea to boil meat rather than frying or grilling for this reason as well.
• Eating a mainly whole-food, plant-based diet can help buffer against the oxidation in high temperature cooked meats and eggs while absorbing toxins, including heavy metals and likely micro and nano plastics from a wide variety of industrial-food sources. Speaking of which:

• Fish farmed salmon might be the world's most toxic industrial seafood right now. I suggest wild salmon instead if not a smaller high-healthy-fat fish like sardines (less time spent as a sea-toxin filter compared to larger fish and a healthy balance of omega 3s and 6s and high in vitamin D).
• Yogurt with sweetened fruit can be as bad for you as icecream, again because of the combined natural and added sugars.

• The old advice to eat small frequent meals throughout the day can be very, very unhealthy. What makes “grazing” harmful to so many folks is that it increases the number of times insulin gets secreted in their bodies throughout the day. This is often on top of an already unnaturally high rate of insulin spiking from refined carbs and sugars. Your cells and organs need some glucose-free-time for at least some part of the day to avoid literally rotting over months and years from chronic glucose overload (a major contributor to several chronic diseases).
• Rotting is a very strong word, but I’m quoting the language used by Dr. Jason Fung author of “The Diabetes Code” arguably one of the most important public health books on preventing and reversing diabetes (and many directly related disease processes) ever written.
• Try time-restricted-feeding instead. Eat a good ratio of healthy fats (especially from nuts and seeds), as well as plant and some meat-based proteins, and mainly plant-based, low-sugar carbs (i.e. beans) across 1–3 meals during an 8–12-hour daily “feeding window”. The remaining so-called “fasting period” gives your cells and tissues the glucose-free time they need to self-repair and for normal functioning.
• Replace processed carbs with low glycemic plant-based carb sources like beans. Did I say beans? lol
• Stay away from refined meat products like bacon and hotdogs.
• A strictly meat-based (carnivore) diet is likely very unhealthy over long periods of time.
• Eating only meat robs you of critical antioxidants, phytonutrients, and fiber from plant-based whole foods.
• Having a variety of plant-based fiber is essential for building and maintaining optimal gut-health - a vital component of your overall mind-body health and wellness success.
• Hope that helps!

What is the healthiest food we can eat?

The Top 10 Healthiest Foods on Earth (And How to Eat Them)

Eating healthy has oodles of positive benefits - for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues. Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon - making it easier for people to treat their bodies right. This list of 10 of the healthiest foods in the world is just a beginning guide - a way to understand the essential vitamins and minerals the human body needs to stay functioning at its best. And as an added boost - these healthy foods are all downright delicious!

1. SPINACH:

This nutrient-dense green superfood is readily available - fresh, frozen or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.

EASY EATING TIP: Sauté with onion and add to an omelet for an easy, healthy meal.

2. BLACK BEANS:

Filled with super healthy antioxidants, black beans digest slowly - keeping you feeling full for longer. These little beauties are full of calcium, protein and fiber, and they also taste great!

EASY EATING TIP: Think Mexican food! Burritos, nachos, tacos… whatever tickles your fancy.

3. WALNUTS:

With more antioxidants than any other nut, walnuts are also brimming with Vitamin E, and rich in plant serums, omega 3 oils, and healthy fats.

EASY EATING TIP: Keep a supply in your bag for an easy, healthy snack on-the-go.

Both beets and walnuts made the list of the world's healthiest foods

Both beets and walnuts made the list of the world's healthiest foods (Shutterstock)

4. BEETS:

Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C.

EASY EATING TIP: Grate them into salads for a sweet, crunchy boost.

5. AVOCADO:

Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6 and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area.

EASY EATING TIP: On toast with salt and pepper, or a slice of cheese if you’re that way inclined.

Avocado is one of the healthiest foods on earth.

The humble avocado, pictured here with its close cousin, the mango (Unsplash).

6. DARK CHOCOLATE:

According to recent research, chocolate contains more antioxidants, gram-for-gram, than most fruit juices - great news for chocoholics! On top of protecting the body from diseases and helping to prevent heart conditions, dark chocolate is a natural mood-booster.

EASY EATING TIP: Eat this healthy food in moderation - just one or two squares per day is enough to reap the benefits.

7. RASPBERRIES:

Like most berries, raspberries are filled with antioxidants, to help keep the body healthy and free of disease. Fresh or frozen, they also provide Vitamin C, calcium and iron.

EASY EATING TIP: Sprinkle them on yogurt or porridge in the morning to start your day in a sweet and delicious way.

Raspberries are one of the healthiest foods on earth

Raspberries, in all their delicious glory (Unsplash)

8. GARLIC:

This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power.

EASY EATING TIP: Crush it and cook it. Garlic tastes great in everything from dressings and sauces to curries and soups.

9. LEMONS:

Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.

EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.

Lemons are one of the healthiest foods on earth

Lemons on the tree, ripe for the picking (Unsplash)

10. LENTILS:

Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes.