Benefits of Quitting Caffeine

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Caffeine is used by millions around the world to help them beat fatigue, improve concentration, and to get more energy. Unfortunately, caffeine, though legal, is still a stimulant that can have unpleasant side effects. Some people are more sensitive to the effects of caffeine than others, and many people do not realize their body has become accustomed to having caffeine. In fact, many people face the following withdrawal symptoms when they cut back on caffeine, migraines, irritability, anxiety, nausea, restlessness, and vomiting. [1]

Benefits of Quitting Caffeine:

Caffeine is known to raise your blood pressure, researchers are not sure why this is, but it’s suspected that caffeine can restrict your arteries.

Cutting back on caffeine can decrease your anxiety. Many users report feeling more anxious after having their cup of coffee, and that’s because caffeine is known to stimulate the adrenal glands.

Caffeine is known to stop headaches, but what most people don’t know is that regular caffeine consumption can result in what’s known as caffeine withdrawal headaches.

Weight loss. Many people don’t realize that their sugary caffeine drinks such as frappuccinos, energy drinks, and lattes are full of added sugars, especially if you add milk, sugar, and cream. And if you think you’re in the clear because you drink your coffee black, you can still gain weight because of how caffeine affects your sleep. You lose sleep when you’re caffeinated, and lack of sleep can lead to a lowered metabolism leading to fat being stored more easily in your body.

[1] Dews PB. et al. Caffeine: behavioral effects of withdrawal and related issues. Food Chem Toxicol. 2002 Sep;40(9):1257-61.

How Your Diet Affects Your Testosterone Levels

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Testosterone levels naturally decline with age, but compared to generations in the past, and the modern man has lower levels of testosterone than his grandfather. Low testosterone can lead to symptoms such as depression, low sex drive, fatigue, an increase in body fat, irritability, and decreased muscle mass. Unfortunately, the modern diet does not help your testosterone levels at all. Here are some ways you can raise your testosterone levels naturally through proper diet and exercise.

Not eating enough saturated and monounsaturated fats can restrict your testosterone production. Although for years doctors have been saying cut back on fat, the truth is not all fats are created equal, your body knows the difference between healthy saturated fats, and polyunsaturated fats, and uses each one differently. It’s like sugar, sugar from fresh strawberries is more nutritionally complete compared to high fructose corn syrup. Numerous studies show when dieters consumer low-fat high fiber foods, their testosterone levels tank. Another study showed that participants who consumed olive and argan oil were able to increase their testosterone levels.

Cut back on alcohol. Alcohol not only contains tons of sugars and wrecks havoc on your gut bacteria, but it can also lead to weight gain, especially around the belly area. Did you know that having more fat around your belly correlates to lower testosterone? That’s because aromatase, an enzyme that converts your testosterone to estrogen, is found to have more significant activity around your belly. Try replacing beer with red wine, which is known to have high levels of resveratrol, an aromatase inhibitor.

Eat more garlic. Garlic contains allicin, which is a compound that can reduce cortisol. Cortisol is a stress hormone that can wreak havoc on your testosterone production. Studies show that elevated levels of cortisol can create lower your libido and testosterone.

Try taking a all natural supplement.  There are tons of multi-vitamin testosterone boosting supplements out there, so it may be confusing to know what’s real and what’s fake. Many of these natural supplements for men contain ingredients like vitamin D, fenugreek, Asian red ginseng, ginger, zinc, and magnesium. These are all ingredients that are known to boost testosterone production as well as elevate your free testosterone levels. It may seem weird to take a supplement, but the truth is the modern diet has a detrimental effect on testosterone. We don’t receive the micronutrients our body needs and craves. Natural multi-vitamins and supplements can help boost your testosterone levels naturally.  Click here to learn more and read extensive reviews of natural testosterone supplements by Today’s University.

Oysters have been used as a natural aphrodisiac for centuries. Researchers have found out this may be because oysters are high in zinc. Low levels of zinc is correlated to low testosterone levels. In fact, zinc plays an important role in testosterone production and maintenance. It also plays a crucial part in keeping sperm healthy. Studies show men and women benefit from a dopamine boost, as well as a libido boost after eating oysters.

Get more vitamin D. There are numerous studies that show the correlation between vitamin D deficiencies and low testosterone. Researchers also find that when test subjects are given more vitamin D, their testosterone levels rise significantly. Try eating more fatty fish, mushrooms, and egg yolks to get more vitamin D. Also, spending more time in the sunlight can also help you get your vitamin D fix.

Foods That Can Lower Your Testosterone

Dairy products, polyunsaturated fats, and soy products may reduce testosterone levels in the body.  Diets high in bread and desserts are also linked to low testosterone levels.    Eating out regularly and not getting enough leafy vegetables can also lower your testosterone levels.  We suggest a paleo diet for balanced fats, and to get the optimal vitamins and nutrients from your foods.

How to Boost Testosterone Naturally

  • Eat more fresh fruit
  • Exercise regularly
  • Get plenty of sleep

Beginners Guide to a Raw Food Diet

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The raw food diet, also known as raw foodism or raw veganism, is primarily made up of foods that are not processed or has not been processed or heated over a specific temperature. If the food has not been heated past 104-118°F, it is considered raw. If it has been refined, pasteurized, processed in any manner, or treated using pesticides, it is no longer considered raw.

If you’re wondering what you could create if you cannot cook the food, then fret not, as the raw food diet allows for many alternative cooking methods like dehydrating, soaking, sprouting, blending and juicing. Many raw food dieters eat a lot of plant-based foods, though many consumers also eat dairy, raw fish, raw meat, and raw eggs as well. Here are some foods you can eat while on this diet:

  • Any fresh fruit
  • Any raw, uncooked vegetables
  • Raw grains
  • Raw seeds
  • Dried fruit and meat
  • Nut milk
  • Fermented foods like sauerkraut
  • Sprouts
  • Nut butter & more

Benefits of Raw Food Diet

You get more nutrients from water-soluble vitamins such as vitamin B and C that are often destroyed by heat. Boiling vegetables can reduce the amount of water-soluble vitamins up to 50%. You’re also more likely to lose weight, starting on the raw food diet. The types of food you can eat on this diet are low in calories, sodium, fat, yet high in fiber. Because a raw food diet doesn’t contain added sugar, trans fats, or saturated fats, you are also lowering the risk of heart disease and diabetes. Other reported benefits are more energy, clearer skin, lower blood pressure, and a stronger immune system.

How Food Companies Add More Sugar To Your Food

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Everyone knows how bad sugar is. It makes you gain weight and can lead to health issues such as diabetes. Most people are not aware of the amount of sugar they consume in a day. That’s because sugar is added to everything; there are very few products on the grocery shelf that don’t have added sugar in them. For instance, regular size single-serving cups of yogurt have up to 6 teaspoons (29 grams) of sugar. And did you know spaghetti sauce also contains sugar?

There are many types of sugars and sweeteners on the market, making it confusing for consumers to determine how much sugar is really in their food. You need to check for ingredients such as maltose, dextrose, fructose, and glucose because those are all also types of sugar. It would be best if you also watched out for the following:

  • Corn sweeteners
  • High-fructose corn syrup
  • Malt
  • Crystalline fructose
  • Dextran
  • Organic raw sugar
  • Palm sugar
  • Syrups: agave nectar, malt syrup, rice syrup, carob syrup, golden syrup, molasses

Certain products geared towards health and wellness try to say there are nutritional advantages to certain types of sugar, but the truth is too much sugar of any kind is bad.

Because there are so many different names for sugar, you could be looking at an ingredient list that contains more than three different types of sugars. This is a common marketing tactic employed by companies to trick people into thinking there is a smaller amount of sugar than there is.

How to Avoid Added Sugar

Cut back on sugary drinks: Drink more water, did you know that drinks like canned coffees, energy drinks, smoothies, and fruit juices count up to 44% of the sugar in the American diet?

Replace Sugar Loaded Deserts with Fruit

Cakes, pies, and brownies are all loaded with sugar. The sugar in these items can cause your blood pressure to spike up, leaving you craving more sugar. Try fresh fruit with Greek yogurt, a great probiotic with berries full of minerals and vitamins.

Be Aware Sugar Can Be Found In Sauces

Ketchup and barbecue sauce contain tons of sugar. Almost four tablespoons per serving. Try vinaigrettes, mustard, or fresh chili for that hot kick.

Be Aware Healthy Snacks May Be Chock Full of Sugar

Snacks marketed as healthy like protein bars, granola bars, and trail mix can contain more sugar than chocolate bars. Trail mix may be surprising, but you need to be aware that it’s full of natural sugar, and often there is added sugar. Look for ingredients that are 100% fruit, or eat a handful of nuts, which are packed with healthy fats and protein.