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High Protein Breakfast Ideas

A good breakfast is a healthy meal. Since it is the first meal of the day, the body depends on what we eat during breakfast to power up our system all throughout the day. Hence, a good breakfast must be a high protein one to invigorate the health and provide sufficient energy. This article will introduce you to high protein breakfast ideas that you can surely try at home.

A High Protein Diet

Why is a high protein meal necessary for breakfast? This is because a high protein meal can regulate the appetite, help burn fat, and boost metabolism. Hence, a high protein diet like this can be essential for weight loss aspirants, muscle builders, and active people. Some of the high protein breakfast foods that you can consider in your breakfast recipes include eggs, cottage cheese, oatmeal, and milk. Other high protein foods best for breakfast include high protein cereals, nut butters, protein shakes, and whole grain bread.

French Toast Sausage Eggs Breakfast 6-14-09 -- IMG_7269
Photo by stevendepolo

List of High Protein Breakfast Foods

Check out this list of high protein foods that can be considered for breakfast:

  • Eggs. Eggs are traditionally part of almost every family’s breakfast. This tradition must not be replaced as eggs are packed with a lot of protein. There is an estimated 6.29 grams of protein in one whole egg. An egg white alone counts 3.6 grams of the overall protein in one whole egg.
  • Breakfast meats. Bacon and sausage are good sources of protein for breakfast. A slice of turkey or pork bacon has two grams of protein while a sausage patty has four grams.
  • Dairy products. An eight ounce glass of milk already has nine grams of protein, which makes milk a breakfast essential. Yogurt is another dairy product that can be a good source of protein. An eight ounce cup contains 14 grams of protein. Cottage cheese, on the other hand, has 16 grams of protein per one-half cup.
  • Oatmeal. A cup of oatmeal has six grams of protein. To get more protein during breakfast, it is better to add a half cup of milk to the oatmeal instead of water for an additional four grams of protein.
  • Soy. Vegetarians can take advantage of soy when getting protein for breakfast. One cup of soy milk has seven grams of protein while soy protein powders have 20 grams per scoop. Soy sausage, on the other hand, has five to 11 grams of protein per patty.
  • Cereals. Some cereals in the market may be made from protein-rich plant-based ingredients like whole grains, almonds, and walnuts. A one cup serving of this kind of cereal may have as much as six grams of protein.

High Protein Breakfast Recipes 

Here are some great breakfast recipes that you can enjoy at home from time to time. They can also serve as great high protein snacks.

 Quick Breakfast Taco (13 grams)


  • Ingredients
  • 2 corn tortillas
  • 1 tbsp salsa
  • 2 tbsps shredded cheddar cheese
  • egg


  • Preparation
  • Put salsa and cheese on top of tortilla. Heat it in the microwave just until the cheese melts. This may take about 30 seconds.
  • Get a small nonstick skillet and coat it with cooking spray. Heat it first over medium heat and then add the egg. Stir the egg for about 90 seconds or until the eggs are cooked. Divide the egg between the tacos.

Sausage Strata (17 grams)


  • Ingredients
  • 1/2 pound turkey sausage
  • 2 medium onions
  • 1 red bell  pepper
  • 2 eggs
  • 4 cups milk
  • 1 tsp salt
  • ground pepper
  • 6 cups country break
  • 1 tbsp Dijon mustard
  • 1 1/2 cup grated Swiss cheese
  • Preparation
  • Coat a baking dish with cooking spray. Meanwhile, cook sausage over medium heat making sure you crumble it with a wooden spoon until lightly brown. Drain the sausage on paper towels. Cook the onions and bell pepper for about three to four minutes.
  • Whisk eggs, salt, pepper, and milk in a large bowl.
  • Get the prepared baking dish and spread the bread in it. Put in the sausage and the onion mixture, making sure they are evenly distributed over the bread. Then, brush with mustard and sprinkle with cheese.
  • Pour the egg mixture onto the pan and cover it with a plastic wrap.
  • Chill the pan in the refrigerator for two hours or overnight.
  • Bake the strata in an oven preheated at 350 F until lightly browned. This can take 55 to 65 minutes.



Turkey Hash (28 grams)

  • Ingredients
  • 2 tbsps. butter or margarine
  • 1 onion
  • 2 cups leftover mashed potatoes
  • 2 cups leftover stuffing
  • 2 cups cooked turkey
  • 1 cup cooked vegetables
  • 1/4 cup fresh parsley leaves
  • 1/2 cup cranberry sauce
  • Preparation
  • Melt margarine on medium heat in a nonstick skillet. Add the onion and cook it until brown. Stir in the other major ingredients including the stuffing, turkey, vegetables, and potatoes. Cook for about 20 minutes.
  • Sprinkle with parsley and serve with cranberry sauce.


Other Easy High Protein Breakfast Ideas

If you need simple breakfast meals that are high in protein, consider this high protein foods list to start your day:

  • A granola bar, apple, and a glass of milk
  • A bowl of multigrain cereal in low fat milk plus lots of blueberries or strawberries
  • Scrambled egg, fresh fruit salad, wheat roll, and a cup of milk
  • A mini whole wheat bagel with a cream cheese spread along with a cup of yogurt and a peach
  • A cup of yogurt mixed with fresh blueberries plus a whole wheat toast with fruit spread

Share with us your favorite high protein breakfast recipes.

sources of vitamin c

Vitamin C Sources

The human body requires vitamin C for various purposes. Known also as ascorbic acid, this nutrient is known to lower the risk of cancer and do a lot of other great benefits to the health. This article will discuss ascorbic acid as well as top vitamin C sources to help you with your health and diet.

Vitamin C as an Essential Nutrient

Vitamin C is a water-soluble nutrient that is essential for the body’s growth and development. When we say this vitamin is water-soluble, it means it dissolves in water and unused vitamin C can leave in the body and is excreted through the urinary tract. This only means that a continuous supply of vitamin C is needed to supply the body with the necessary nutrient for proper health.

The main function of ascorbic acid is repairing and supporting the growth of tissues in the body. It supports the growth of the skin, ligaments, tendons, and blood vessels. It can also help in healing wounds and repairing cartilage, teeth, and bones. Besides this, vitamin C is considered an antioxidant, too. It blocks damage caused by free radicals coming from the natural breaking down of foods and exposure to tobacco and radiation. In line with this, vitamin C as an antioxidant is known to prevent certain health conditions like heart disease, arthritis, and cancer.

The Recommended Dietary Allowance for Vitamin C

The body cannot make its own vitamin C and it also does not store the nutrient. With this, it is very important that we supply the body with plenty of vitamin C from food sources and even supplements, if necessary.

However, it is very important that we know the right dosage of vitamin C to take for the best health possible. This is true because deficiency and overdose can both cause health problems. For instance, vitamin C deficiency can offer problems such as bleeding gums, skin discoloration, poor wound healing, weak immune function, and respiratory infection. On the other hand, toxicity can offer diarrhea, increased levels of uric acid, and kidney stones. Check out the recommended dietary allowance (RDA) for vitamin C from the National Academy of Sciences to guide your everyday food intake:

 sources of vitamin c

Top Foods Rich in Vitamin C

Most foods, especially fruits and vegetables, contain vitamin C. However, some foods have concentrated amounts of the nutrient, which make them the best sources of vitamin C. Here is a list of the top 5 foods highest in ascorbic acid content:

  • Red and green hot chili peppers. Peppers offer the most vitamin C among other foods, which made them on top of the list of foods rich in Vitamin C. You can get 242.5 mg of vitamin C or 404 percent of the RDA per 100 gram of serving.
  • Guavas. Guavas have different varieties and most of the time, their vitamin C content depends on the variety. Some guavas can offer as much as 228 mg or 381 percent of the vitamin C RDA per serving of a hundred grams. A whole guava already contains 126 mg of vitamin C, which is equivalent to 209 percent of the RDA.
  • Bell peppers. Sweet bell peppers are packed with a high amount of vitamin C. Yellow bell peppers have the most vitamin C as they contain 341 mg or 569 percent RDA per piece. Green peppers, on the other hand, have 132 mg or 220 percent RDA per pepper.
  • Thyme and parsley. A 100 serving of thyme has 160 mg or 267 percent RDA of vitamin C. Parsley, on the other hand, have 133 mg or 222 percent RDA per 100 grams.
  • Dark leafy vegetables. Leafy vegetables are good foods with vitamin C as well. Raw kale, for instance, contains 120 mg or 100 percent RDA per 100 grams, mustard greens have 70 mg or 117 percent RDA, and garden cress has 69 mg or 115 percent RDA.


Vitamin C from Plant Sources

All fruits and vegetables are good sources of vitamin C. Some of the best fruits and vegetables that are good sources of ascorbic acid include:

  • wild potato
  • kiwi
  • Brussels sprouts
  • persimmon
  • broccoli
  • papaya
  • strawberry
  • orange
  • lemon
  • melon
  • cauliflower
  • garlic
  • grapefruit
  • tangerine
  • raspberry
  • spinach
  • lime
  • mango
  • blackberry
  • pineapple


Vitamin C from Animal Sources

Most animals can synthesize their own vitamin C, which means that animal products can be good vitamin C foods as well. Here are the top animal products that contain good amounts of vitamin C:

  • calf liver, raw (36 mg/100 g)
  • beef liver, raw (31 mg/100 g)
  • oysters, raw (30 mg/100 g)
  • pork liver, raw (23 mg/ 100 g)
  • lamb brain, boiled (17 mg?100 g)
  • chicken liver, fried (13 mg/100 g)
  • lamb liver, fried (12 mg/ 100 g)
  • lamb heart, roasted (11 mg/100g)
  • goat milk, fresh (2 mg/100 g)
  • cow milk, fresh (2 mg/100 g)


The Offers of Vitamin C Supplements

Vitamin C can also be taken as a daily dietary supplement. It is available in various forms such as vitamin C powder, capsules, tablets, and caplets. However, experts recommend getting vitamin C from food sources instead of supplements like vitamin C tablets.

But, people who are prone to deficiency are often required to take supplements. This includes smokers, alcohol drinkers, and steroid users. People who eat limited variations of foods such as those following fad diets may also need supplementation. The same is true for people with medical conditions such as cancer and digestive issues. Infants who are fed with boiled cow’s milk or evaporated milk may also need vitamin C supplementation as the boiling process of the milk can destroy the milk’s vitamin C contents.

How do you get your daily’s vitamin C needs? Share your thoughts with us.

How Much Does Abdominoplasty Cost

Do you need to tighten your abdominal muscles the easy way? An abdominoplasty could be an answer to your problem. It is a surgical procedure that can successfully remove extra fat and sagging skin out of your abdominal area without having to diet and do workouts. But, how much does abdominoplasty cost? This question is often asked by a lot of people, especially because this procedure is known to be expensive. This article will give you an idea on the average cost of a tummy tuck.

Average Abdominoplasty Costs 

There are various expenses involved in an abdominoplasty procedure. The average cost of abdominoplasty may range from $3,000 to $10,000. The type of tummy tuck procedure that must be performed can very well determine the price range of the procedure. For instance, a mini tummy tuck will cost less as compared to a traditional full tummy tuck. On the other hand, an extended tummy tuck can cost more than a traditional one. Here is a list of tummy tuck average prices in the U.S. depending on the kind of procedure:

  • Complete tummy tuck ($8,500)
  • Mini tummy tuck ($6,500)
  • Extended tummy tuck ($6,500)

Factors Affecting The Price Of Abdominoplasty

If the tummy tuck procedure is on the more complex side, the abdominoplasty prices are expected to go higher. For instance, a complex restructuring of the muscles in large areas of the abdomen may mean more time and effort in the part of the surgeon and other people involved in the procedure. So, you have to pay more for the time of the surgeon and the longer use of the facility.

Another thing that can affect the pricing is the patient’s medical condition. If the patient has existing medical conditions that can affect the operation, the price can end up higher. Moreover, the skill and experience of the surgeon can also determine the cost of the procedure. Plastic surgeons who have earned a good reputation can charge more in exchange for a guarantee that they can do a good job out of the tummy tuck procedure. Newer surgeons who are still building their reputation usually charge lower.

Other things that may affect the cost of the procedure include the demographic area and the quality of the facility to be used. If abdominoplasty is combined with other procedures such as liposuction, thigh lift, or butt lift, the price can even go a little higher. For instance, a tummy tuck together with a liposuction may mean an additional $2,000 or more in the total cost.

Additional Costs

The average cost of abdominoplasty quoted by various clinics usually includes the surgical procedure’s fee alone. There are various expenses involved in this procedure such as consultation, anesthesia, facility fee, and so much more. Check out these additional costs in detail:

  • Consultation. The initial consultation is essential so that the surgeon can evaluate your health condition as well as the fat deposits in your abdomen. The usual charge of tummy tuck initial consultation starts from $50 to $500. However, some surgeons may offer the consultation for free. But, there can be additional testing that may be done in relation with the procedure such as blood work that you need to cover the cost yourself.
  • Pre-operative care. This involves the hospitalization as well as other medical procedures that may be needed before surgery.
  • Anesthesia. You must pay for the anesthesiologist’s fee, which can range from $500 to $700.
  • Facility. The rental of the facilities used for the procedure can start from $700 to $1,000 depending on the length of time the surgery will be done and the quality of the facility.
  • Post-operative care. Abdominoplasty recovery can take a long time. It takes months to a year before a patient is fully recovered from the operation. Hence, post-operative care expenses can increase from patient to patient. This involves pain medication and compression garments, not to mention yet the risk of side effects that must be given attention to if ever they happen.

Getting Discounts

You will know a rough estimate of how much the procedure will cost during the initial consultation. At this point, talk to the surgeon about the costs and make sure everything is involved in the estimate. Ask him other costs that are not included in the quote so you have knowledge as to how much the tummy tuck will actually cost you.

Getting discounts is usually not easy when undergoing abdominoplasty. However, in some cases, you can ask the surgeon to offer you discounted services in exchange for a testimonial or before and after photos that he can use for his advertisements.

Insurance Coverage

As with most cosmetic procedures, abdominoplasty is usually not covered by insurance. However, there are some instances that this procedure may earn coverage. This is true in cases of hernia and the excessive spreading of anterior muscles. To be sure about this, talk to your insurance company prior to undergoing this procedure. In some cases, the insurance company can increase the cost of insurance, even without covering the procedure. This is true because insurance companies take into account the risk of side effects that you may encounter from surgery.

Have you undergone a tummy tuck procedure? Share with us how much your total expenses are.

Easy Low Carb Breakfast Ideas

When you are in a low carb diet, it does not mean that your breakfast must be something plain and boring. Especially if you are new to the diet, it can be really hard to figure out what the best and right breakfast is to prepare day after day. Don’t worry, I’ll give you useful low carb breakfast ideas to guide you through success in your diet program.


Don’t think that cooking eggs for breakfast is a big task. Some of the quick and easy ideas to start your morning right are frittata, leftover veggies and cheese with eggs, omelets, eggs Florentine, and regular scrambled or fried eggs. With eggs being foods with no carbs, you will definitely never go wrong with your everyday breakfast.

Frying Eggs
Photo by Brave Heart

Here’s how you can make a frittata: Beat two eggs and add a tablespoon of milk and a pinch of salt to taste. Stir in a quarter cup of diced bell peppers or broccoli, an ounce of chopped lean ham, and a quarter cup of shredded cheese. Pour the mixture into a skillet and bake it for 10 minutes at 350 degrees. This breakfast recipe has only four to six grams of carbs.

Breakfast Breads

Various breakfast breads are now made with low carb ingredients like flax meal and almond meal. This includes muffins, biscuits, and other breads. You can also create your own low carb pancakes and breakfast puddings made from low carb ingredients.

Flaxmeal Bread ~ Baked
Photo by Baha’i Views / Flitzy Phoebie

Fruits and vegetables

Strawberries, blueberries, blackberries, celery, spinach, lettuce, and other green vegetables are low carb fruits and vegetables that you can safely enjoy for breakfast. This is true as well for some nuts and flax seed. You can consider adding fruits on yogurt or pair fruits and vegetables with cottage cheese, ricotta, and even soy milk. A quick breakfast you can setup involves a cup of cottage cheese with half a cup of blueberries or strawberries. This will give you 10 to 16 grams of carbs depending on your chosen fruit.

Photo by Newbirth35

Your breakfast in a low carb diet can always be something to look forward to. Make sure that you are strict with low carb food options all throughout the day to ensure the success of your diet goals.

List Of Foods High In Carbs

Carbohydrates are important components in the body. They are the ones providing fuel to the body so as we can keep going. Hence, high amounts of carbs are needed in a daily basis. With this, it is good for you to be familiar with all foods high in carbs that you can take advantage of for your body’s energy needs.

Carbohydrates in Foods

What are carbs in the first place? Carbohydrates are present in foods and are broken down into sugars, which become the body’s major source of energy. There are different kinds of carbs present in foods. Simple carbohydrates contain one or two sugars, which can be processed by the body quickly. This results to a rapid rise in the sugar level followed by an equally rapid drop. Foods that contain simple carbs are dairy products, fruits, cadies, baked goods, table sugar, and maple syrup.

Another kind of carbohydrates is the complex carbs in food. They contain three or more sugars, which have almost the same effect on the blood sugar as that of simple carbohydrates but they can cause a more sustained rise in the blood sugar level. So what are carbs foods with complex carbohydrates? Some options of food with carbs like this are white rice, corn, white flour, whole grains, and legumes.


List of High Carb Foods

What foods are high in carbs? There are actually plenty of them in this list. Check out food items that are high in carbs here:

  • Cereals, grains, and bread

Mmm...warm fresh bread
Photo by jeffreyw
Examples: Bagel, white bread, whole wheat bread, rice, barley, spaghetti, pasta, muffins, and oatmeal

  • Fruits

Photo by Newbirth35
Examples: Apricot, dates, fig, banana, grapes, orange, apple, pear, pineapple, raisins

  • Beans

Black & White Bean Salad
Photo by cookbookman17
Examples: Chickpeas, white beans, refried beans, black eye peas, garbanzo beans, navy beans

  • Vegetables

White Potatoes
Photo by Beau B
Examples: Potato, carrot, sweet potato, corn.

Here are the top vegetables in terms of carbohydrate content:

  1. 1 medium sweet potato (22.4 grams)
  2. 1/2 cup corn (16.0 grams)
  3. 1/2 cup white potato (15.4 grams)
  4. 1/2 cup acorn squash (14.9 grams)
  5. 1 artichoke (13.4 grams)
  • Dairy products

a NutriSystem snack
Photo by Newbirth35
Examples: Nonfat milk, low fat milk, plain yogurt, skimmed milk, chocolate milk

  • Sweet desserts

carbing up for the race - Double Chocolate Muffin
Photo by Newbirth35
Examples: All types of chocolates, cookies, pastries, candies

  • Simple carb foods

because it's made from corn
Photo by krzakptak
Examples: Table sugar, cake, corn syrup, candy, fruit juice, white flour pasta, bread, packaged cereals

  • Complex carb foods

breakfast with pig
Photo by cafemama
Examples: Bran, maize, oatmeal, barley, cornmeal, buckwheat, macaroni, pasta, spaghetti, potato, brown rice, shredded wheat, wholegrain cereals, bagel, corn, peas, yam, beans, lentils

Benefits of High Carb Foods

A lot of diet says that low carb foods are essential for weight loss. However, did you know that avoiding high carb foods can mean a lot to the health?

There are certain benefits that the body can take from high carb foods. For one, starchy foods like bananas and whole grain breads are beneficial for colon health and they can also contribute in lowering the cholesterol level and excess weight in the body. They can also improve muscle contractions and a lot of other physiological functions. These foods can make your feel enthusiastic and energetic, too.

All in all, high carb foods can help in improving digestion, stabilizing blood sugar, and maintaining energy levels. Moreover, a diet that is high foods with carbs especially complex carbohydrates can reduce the risk of heart disease. Hence, whole grains, brown rice, barley, and whole wheat are essential to the health.

Disadvantages of High Carb Foods

It is true that high carb foods are double-edged swords. Though there are lots of benefits that can be reaped from such kind of diet, they can offer several cons as well.

One thing about them is that some high carb foods are not necessarily healthy. Excess sugars from these foods are not used for energy and are rather converted into fat. Hence, high amounts of these foods in the diet can contribute to fat production and storage and so can lead to weight gain. This is why a balance intake of foods with no carbs is recommended.

Another risk associated with a high carb diet is an increase in the blood sugar level. Processed and refined grains are absorbed quickly and can increase the blood glucose levels without a question. In fact, one study have showed that consumption of high amounts of rice can increase the risk of type 2 diabetes.

Getting the Best of High Carb Foods

High carb foods have their own share of pros and cons. However, this does not mean you have to completely avoid them as they can still offer several benefits to the health. To get the best of these foods, moderation is essential. It is not bad enough to consume half a cup of mashed potato in one day. But, eating four cups is definitely not a good idea.

High Carb Diet Plan

Here is an example meal plan that will sustain your body high amounts of carbohydrates in one day but will still be a healthy choice:

  • Breakfast (90 carbohydrate grams)
  • 1 whole grain bagel
  • 2 tablespoon lite cream cheese
  • 1 glass orange fresh juice
  • 1 cup nonfat latte
  • Snack (7 grams)
  • ¼ cup roasted soynuts
  • Lunch (70 grams)
  • 1 cup pasta
  • 1 cup steamed broccoli
  • 1 grilled chicken breast with marinara sauce
  • Snack (55 grams)
  • 1 cup low fat vanilla yogurt
  • 1 banana
  • Dinner (70 grams)
  • 1 bowl green salad
  • 2 tablespoon vinaigrette
  • 1 tuna fillet
  • 1 large baked potato
  • 2 tablespoon butter
  • Snack (32 grams)
  • 1 cup skim milk
  • 2 saltine crackers
  • 2 tablespoon peanut butter

Ketosis Symptoms

Ketosis is a natural process that takes place to support the body with energy once its usual source of energy runs out. It works to provide various health benefits, especially when speaking of weight loss. This article will introduce you to what this condition is, the ketosis symptoms, its causes, how it is achieved, and a lot of other details about it including diet programs and food options.

Ketosis: The Condition

What is ketosis in the first place? This is a metabolic state of the body where it needs to break down fat and produce acids known as ketones. This happens when there is a shortage of carbohydrates and glucose in the blood, which is the primary source of the body’s energy. The liver, once it has used up all the stored glucose from carbohydrates, start to metabolize the fatty acids to be the main source of energy. If the body wouldn’t do this, energy shortage would happen, resulting in a physical break down.

This condition can usually be caused by fasting or starvation but can also be caused by certain conditions such as alcoholism, diabetes, and low carbohydrate diet. Prolonged fasting or starvation can very well deplete the stored glucose in the body and can lead subsequently to the state of ketosis. This is one of the reasons why this state is also referred to as starvation ketosis.

Diabetes and alcoholism, on the other hand, have a lot of impact on the body’s normal metabolism. They can prevent the body from properly breaking down glucose, which will lead the body to use body fat for its source of energy. Lastly, low carbohydrate diets are designed particularly so that the body will be in the state of ketosis. If the body is in the ketosis mode, the dieter can shed excess or unwanted weight easily.

Ketosis Symptoms

The body often sends signals to you to tell you whether you are in the ketosis state or not. Most people who are in a low carb diet usually feel the symptoms of ketosis after three or four days of being in the program. Ketosis symptoms include:

  • tiredness or fatigue
  • feeling of thirst all the time
  • headache
  • bad breath
  • metallic taste in the mouth
  • dizziness
  • weakness
  • stomach ache
  • nausea
  • sleep problems
  • cold hands and feet

These signs of ketosis usually last up to a week just until the body becomes used to the burning of fat instead of glucose for energy. Once the body finds its balance, the symptoms will begin to go away. However, the absence of symptoms after a week does not mean ketosis is not happening anymore.

Me, tired
Photo by madamepsychosis

Dealing with the Symptoms of Ketosis

For some people, especially the dieters, ketosis is a good sign. However, the symptoms and side effects that come along with this condition are not at all pleasant. So if you find yourself having trouble with the symptoms caused by ketosis, you can ease the symptoms by trying the following:

  • Snack regularly. The headache and other symptoms of ketosis can be eased out a little by a protein-rich snack. A piece of chicken as a snack can do a lot for you.
  • Take important vitamins. If you are on a low carb diet, you usually limit your intake of fruits and vegetables. So to keep your body balanced and healthy, take vitamins and mineral supplements.
  • Consider protein shakes. Protein shakes, especially those with amino acids, can help reduce the symptoms of ketosis as well as easing the transition period.

Ketosis Detection

The state of ketosis can be easily detected with the onset of the symptoms associated with the condition. However, this can also be detected using ketosis test strips, which is available in the market specifically for this purpose.

The test strip is used in the urine to detect how high the concentration of ketones is. The higher the concentration is, the more purple the sticks will turn to be. With more ketones in the urine, this can only mean that the body is already in the state of ketosis.

The Ketosis Diet

A ketosis diet plan is a high fat, moderate protein, and low carbohydrate diet plan, which is strictly followed until the state of ketosis is reached. This diet can be credited to several benefits to the health. For one, a ketogenic diet is popular for the treatment of epilepsy in children. It was developed in the early 1900s, which aimed to make the body burn fat for energy rather than glucose. According to studies, two in every three children who suffer from elipsy are helped by this change in diet.

Despite being high in fats, the ketosis diet can also help those who are suffering from obesity. The high protein present in this diet has natural appetite suppressant effects. Moreover, this diet has a good influence on those with type 1 and 2 diabetes. If a diabetic consumes less carbs, this means less blood sugar and less need for insulin. This promotes lower chances of complications such as diabetic neuropathy and nephropathy. Researches show that this diet can help completely reverse type 2 diabetes and may even reduce or eliminate the needs for medication.

Another important benefit to the health of the ketosis diet is its effects on cancer progression. Cancer tumors use glucose as their main fuel. In a study involving mice, this kind of diet has slowed down the growth of brain tumors by 25 to 65 percent. Other disease that may benefit from this kind of diet includes ADHD, Alzheimer’s, depression, heart disease, narcolepsy, and Parkinson’s disease.

Starting a Ketosis Diet

Getting into this diet program is not easy. You must first understand that this diet plan will bring changes in both your diet and lifestyle. Hence, careful planning and strategizing is essential. If you have a medical condition, it is best to consult a medical professional first to ensure this diet will not work against your condition. Moreover, take note that the ketosis diet is not advisable for everyone. If you are pregnant, alcoholic, or suffering from kidney or liver disease, you should not follow this kind of diet.

Once you are ready for this kind of diet, you must choose a diet program that will help you achieve ketosis. Programs with diet guidelines that can help you achieve this state include the following:

  • Atkins Diet. This is a program that will require you of a diet that is high in protein, low in carbohydrates, and no sugars. It works under the principle of fueling the body with protein and fat and allowing the body to use excess body fat to maintain glucose levels. Foods that can be eaten on an Atkins diet include meats, poultry, seafood, salad vegetables, and cheese.
  • Zone Diet. This program promotes consuming calories from protein, fat, and carbohydrates in a balanced ratio. It is neither a low carb diet nor a high carb one. It is simply a moderate diet. This kind of diet allows you to control the production of insulin in the body.
  • Carbohydrate Addict’s Diet. This diet targets those people who are already addicted to carbs and help them get their eating under control. This works to control the fat-storing insulin in the body and also break the carb craving cycle. The list of foods allowed under this program includes low fat and low carb foods but without ignoring the fiber. Some of the foods that can be taken under this program are meat and poultry, eggs, dairy products, vegetables, and fish.
  • Ideal Protein Diet. This diet limits carbohydrates and sugar intake to stop the body’s dysfunctional use of insulin because of excessive consumption of saturated fats, sugar, processed foods, and simple carbohydrates. The diet accomplishes this goal by promoting a diet of high protein, low fat, and low carbohydrates.

Whatever program you choose, make sure you follow the guidelines correctly. This is essential so as you can achieve the state of ketosis. To determine whether you are in the state already, you can evaluate your urine through test strips.

Ketogenic Food Guide

When you aim to achieve ketosis, you must watch the foods you eat. Check out this list of ketosis foods and make sure you follow it closely.

  • 100% Safe Foods
  • beef
  • steak
  • hamburger
  • prime rib
  • roast beef
  • chicken
  • duck
  • tuna
  • salmon
  • halibut
  • trout
  • pork
  • lamb
  • bacon
  • ham
  • eggs
  • shrimp
  • lobster
  • crab
  • oils
  • butter
  • mustard
  • salt
  • pepper
  • soy sauce
  • coffee
  • tea
  • heavy cream
  • Minimal Carb Foods (limited quantities only)
  • spinach
  • lettuce
  • broccoli
  • cabbage
  • kale
  • mustard greens
  • asparagus
  • mushrooms
  • pickles
  • cucumbers
  • olives
  • green beans
  • celery
  • Brussels sprouts
  • cauliflower
  • peppers
  • artichokes, onion
  • nuts
  • flaxseeds
  • cheeses
  • Higher Carb Foods (very limited quantities)
  • grapefruit
  • lime
  • lemon
  • olives
  • strawberries
  • raspberries
  • kiwi
  • blackberry
  • Foods to Avoid
  • mixed drinks
  • beer
  • bread
  • pasta
  • milk
  • grains
  • cereal
  • rice
  • corn
  • potatoes
  • carrots
  • peas
  • candy
  • cake
  • donuts
  • cheesecake
  • fruit juices
  • battered foods
  • popcorn
  • bagels
  • pastries
  • non-diet soft drinks

Ketosis for Weight Loss

The state of ketosis can undoubtedly help one lose weight. With limited amounts of carbohydrates in the body, the body starts to use the stored fats to supply energy to the body. This fat burning can very well help in losing weight.

To achieve the best weight loss results through the ketosis weight loss program, it is a must for you to follow a strict diet program of cutting your carbs and packing up on proteins. To get into this state, you need to consume 100 grams or less of carbohydrates in a day. On the other hand, you must consume 150 grams of protein a day.

However, this strict diet plan is not enough. You have to do cardio routines such as aerobic activities for 45 to 70 minutes four times a week. You can also consider elliptical training, light intensity biking, swimming, and fast-paced walking. Moreover, you must go build some muscles to aid in losing more weight. Do exercises such as bench presses, shoulder presses, overhead tricep extensions, back rows, lunges, and bicep curls. Lastly, drink plenty of water. It is very important to do so because being in ketosis puts you in a higher tendency of being dehydrated.

Possible Dangers of Ketosis

Is ketosis dangerous? Actually, there are a lot of talks about whether ketosis is dangerous or not. The truth is ketosis is not much of a disadvantage granted that it is dealt with properly. However, if a ketosis diet is done for more than 14 days, problems can arise. This includes the following risks:

  • Kidney problems. This is one of the serious risks associated with the wrong execution of a ketosis diet. When the body is in the state of ketosis, it deflects protein and releases nitrogen into the system. This results to a higher need for the kidneys to work so as to keep up with the excessive urinary water resulting from sodium loss. Plus, when the fat burns and the liver releases ketones, the kidneys are burdened even more. In the end, long term ketosis can put a lot of pressure to the kidneys, which can introduce a lot of problems in the future.
  • High cholesterol. Most of the ketosis diet programs allow ample intake of foods that have high amounts of saturated fat such as cheese, organ meats, poultry fat, and red meat. However, this increases the cholesterol level significantly and can be a major risk factor for stroke, heart attack, heart disease, and some forms of cancer.
  • Digestive problems. Some ketosis diets are low in fiber, which increases chances of mild to severe constipation.
  • Weight gain. It is possible that you are in ketosis but not losing weight. Actually, in a low carb diet, once you consume even one carb-rich food, your body will easily snap out of ketosis and experience weight gain instead of the other way around.

            Share with us your experience regarding ketosis. How did you achieve the state and what benefits have you gained from it?

List Of Foods With No Carbs

Counting the carbs is essential for dieters, especially those who are serious about losing weight. A low carb or no carb diet is often a popular means to effectively lose weight without much trouble of exercising. This is even a healthy losing weight option, especially for people who have medical problems such as diabetes. This article will introduce you to the list of foods with no carbs including those with low carb contents.

Counting the Carbs

Carbohydrates are macronutrients containing sugars, which can cause the blood sugar to rise once eaten. The no carbs diet plan eliminates the carbohydrates in the diet but still retains all other essential nutrients. A no-carb or low-carb diet is a good weight loss plan especially to those people with diabetes, high blood pressure, and kidney problems. However, changing to this kind of diet is not easy. First timers can feel side effects such as nausea, dizziness, and headaches. This happens because the body’s energy levels are reduced since the body is suddenly having a limited supply of carbohydrates.

Though a lot of people are used to eating carbohydrate-rich foods, carbs are still the major cause of obesity. This is because the body converts carbs into body fat and glucose easily. Besides this, eating carbs can naturally make the body’s blood sugar level rise. The body will then react to this sugar increase by producing insulin in the pancreas so as to normalize the sugar level. If this happens, the natural burning of fat is hindered and more fat is deposited to various body parts. Plus, this process make the body feel like needing to eat more.

Foods with No Carbs

What foods have no carbs? Check out this list of options.

Meat and animal protein

All naturally occurring meats are options of food with no carbs. Deli and pre-packaged meats are an exemption because they are already processed with sugar, salt solution, and other seasoning blends that confer carbs into them. Meats with carbs include products such as ham, bacon, and sausage. Meats with no carbs include the following:

  • beef
  • veal
  • lamb
  • pork
  • tongue
  • chicken
  • organ meats (liver, kidneys, brains)
  • turkey
  • fish
  • duck
  • goose
  • shellfish (crab, lobster, shrimp)
  • mollusks (oysters, clams, mussels)
  • eggs
  • exotic meats (emu and ostrich)


The U.S. Department of Agriculture says that a variety of cheeses have zero or one carbohydrate gram only. Zero-carb cheeses include:

  • cheddar
  • camembert
  • munster
  • parmesan

Some Italian cheeses like mozarella only have 1 gram of carbohydrate.


Various oils used for cooking have zero carbohydrates. This includes:

  • peanut oil
  • olive oil
  • safflower oil

Cooking with these oils can very well support a low carb diet.


Drinks contain zero carbohydrates unless they are sweetened by artificial sweeteners. Beverages with zero carbohydrates are:

  • water
  • coffee
  • tea
  • distilled alcohol
  • diet soda

Other No Carb Food Options

Some sauces and seasonings also do not contain carbs. This includes butter, vinegar, and salt. You can use them to flavor up meats for still a no carb diet plan.

To make sure you don’t buy the foods high in carbs, always check the package labeling. Make sure it is labeled 0g of carbs. However, labeling laws allow manufacturers to label their food product with 0g if the product contains less than one carbohydrate gram.

Foods Low in Carbs

Processed meat products

Some meat products that are processed contain low amounts of carbs. This includes:

  • hamburger patty
  • steak
  • ham
  • bacon

Dairy products

Hard cheeses have low carbs as well as milk, yogurt, and soft cheeses.


Leafy vegetables have less carbs than starchy vegetables. Hence, you must go for:

  • romaine lettuce
  • spinach, cabbage
  • celery
  • other green vegetables


Blueberries, strawberries, blackberries have low amounts of carbs. However, watermelon, peach, and pears have fewer amounts of carbs as compared to the berries.

Other foods

Most nuts have low carbs. This includes:

  • almonds
  • cashews
  • pecans

Other food options with low amounts of carbs include:

  • soy milk
  • tofu
  • peanut butter
  • beans
  • sunflower seeds
  • pumpkin seeds

No Carb Food Recipes

Chicken Salad with Mustard Vinegrette


  • 1 chicken breast
  • 1 cup arugula
  • 1 tbsp. red wine vinegar
  • 2 tbsp. yellow mustard
  • 1 tbsp. olive oil
  • 1 cucumber (sliced)
  • salt and pepper
  • 1 garlic clove
  • 1 bay leaf


Bring a medium pot of water with bay leaf and garlic to a boil. Place the chicken in for about 20 minutes. Once the chicken is ready, shred it into salad pieces. In another bowl, mix vinegar, oil, mustard, salt, and pepper. Whisk until completely blended. Mix in the chicken, arugula, and cucumbers.

Egg White Scramble


  • 2 egg whites
  • 1/2 cup spinach
  • pepper
  • 1 slice gruyere cheese
  • 1 garlic clove
  • 1 tsp. red pepper flakes
  • 1 tbsp. olive oil


Beat egg whites together with grated garlic and pepper. Put skillet over medium heat and add in the egg whites and cook for around two minutes. Add the spinach and continue cooking until the leaves are slightly wilted. This can take around a minute. Add the cheese and cook for another minutes. Sprinkle with red pepper flakes.


Share with us no carb food recipes that you can cook at home.


Acne Vulgaris Treatment – Symptoms, Causes, Pictures and Remedies

Acne vulgaris is very common and can happen to anyone. In fact, in United States, statistics show that 70 percent of the population will suffer from this condition at one point in their lifetime. Though acne can offer no serious threats to the health, this is a condition that can bring physical damage as well as emotional damage to the person. With this, it is important that you are well aware of what this condition is and what acne vulgaris treatment options are available for a successful fight against it.

Acne Vulgaris: Its Signs and Symptoms

            Acne vulgaris is a very common human disease that is characterized by areas of the skin with scaly red skin, blackheads and whiteheads, pinheads, pimples, and scarring. This affects the skin areas with the most population of sebaceous follicles such as the face, back, and upper part of the chest. Acne vulgaris can start from being mild to moderate to being severe. The symptoms of mild to moderate acne vulgaris include:

  • Whiteheads. This results when a pore is blocked completely, which results in trapping the sebum, dead skin cells, and bacteria. This is characterized by a white appearance on the skin surface.
  • Blackheads. This results when a pore is just partially blocked, which allows some of the trapped sebum, dead skin cells, and bacteria to drain to the surface slowly. The black appearance is the skin’s melanin reacting with the oxygen.
  • Papules or pinheads. These are inflamed, tender, and red bumps on the skin with no heads. Squeezing papules can potentially lead to exacerbate scarring.
  • Pustules or pimples. This is an inflamed red circle with a white or yellow center.


Due to irritation and inflammation, acne vulgaris can go from mild or moderate to severe. This condition requires more attention since this is already a serious. The symptoms of severe acne vulgaris include:

  • Nodules. These are acne spots that are large and hard occurring under the surface of the skin, which often leads to scarring. They often last for several months. If this is left untreated, a nodule can leave an impaction that can flare again and again over time.
  • Cysts. This looks similar to a nodule but it is filled with pus. It often appears to have a diameter of 5mm across and can even be wider. Cysts are painful and can cause deeper infection and inflammation as well as scarring.

Causes of Acne Vulgaris

There are a lot of potential acne vulgaris causes. Besides the overproduction of the sebum oil, there are a lot of other factors that can trigger the outburst of acne. This includes the following:

  • Genetics. Getting acne vulgaris usually runs in families. Several studies were conducted pointing to the fact that when a person experiences acne, it is likely that his children will experience the same issue when they reach the same age.
  • Hormones. Fluctuations in the hormones in the body can heavily influence the outburst of acne vulgaris. This can be supported by the fact that acne is often experienced by teenagers and women who are in their menstrual period. During puberty, it can be explained that the male sex hormones cause the follicular glands to grow larger and this results in the production of more sebum.
  • Diet. Some foods can promote the onset of acne. They are often foods that encourage a high glycemic load such as cow’s milk and also salt and chocolate.
  • Infections. Several bacteria can cause an outbreak to occur. This includes the P. Acnes and Staphylococcus Epidermidis.
  • Psychological. A lot of professionals believe that acne vulgaris can be caused by anxiety, depression, and stress. Several studies have found out that an increased acne severity can be significantly associated with an increased stress level.


Pictures of Acne Vulgaris

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Mild Acne

Moderate Acne


Severe Acne


Self-Care Measures

At the first onset of acne vulgaris, there are certain things you can do to not make it any worse. More often than not, some of these measures can be good acne vulgaris home treatment options. Check out these following tips in managing your acne vulgaris:

  • Follow a good skincare routine. It is ideal to wash your skin with warm water and mild cleansing products every morning and every evening.
  • Eliminate the consumption of sugary and greasy foods.
  • Eat lots of fresh fruits and vegetables and consume plenty of water for your skin health.
  • Avoid greasy cosmetics and creams. As much as possible, look for water-based or noncomedogenic formulas for your makeup products.
  • Take off your makeup at night.
  • If your hair is oily, shampoo it daily. Comb it backwards so that your hair is kept out of your face all the time.
  • Avoid touching your face with your hands or fingers.
  • Do not squeeze, pick, rub, or squeeze the pimples. This can only lead to scarring and infections.


Topical and Oral Treatments

            There are a variety of acne vulgaris treatments available today. Some of these medications include:

Benzoyl Peroxide

This is the first treatment in line for mild to moderate acne vulgaris. It is known to be an effective acne vulgaris cure and have lesser side effects. This treatment works to fight bacteria that may be causing the acne. Its mild side effects include dryness of the skin, occasional peeling, slight redness, and increased sun sensitivity.


These are reserved for more severe cases of the acne vulgaris. They work to fight the P. Acnes bacterium. Some of the most common antibiotics for acne treatment are eythromycin, tetracyclines, and clindamycin.

Hormonal Treatments

This is done with females in curing acne vulgaris. This is the reason why birth control pills are highly known as acne pills.

Topical Retinoids

These work to normalize the follicle cell life cycle. However, they can cause side effects such as significant skin irritation.

Oral Retinoids

This is a daily oral intake of vitamin A derivative for four to six months, which can result to a long-term resolution or reduction of acne vulgaris. Oral retinoids work to reduce the secretion of oils from the glands.


Anti-inflammatories like Nicotinamide can help reduce skin hyperpigmentation or acne scars, increase skin moisture, and treat acne through its anti-inflammatory properties.

Diagnosing Acne Vulgaris

            The signs and symptoms above can very well tell you whether or not you have acne vulgaris. You can follow the self-care regimens mentioned above to help you deal with the problem.  However, it is not at all times that you have to attend to the condition by yourself. It is time to see a dermatologist if you think self-care measures and even over-the-counter medications are not helping anymore. This is also true if you see your acne getting worse over time.

            A dermatologist can diagnose your acne vulgaris through the help of several test options. One acne grading technique is Leeds. This counts lesions and categorizes them into inflammatory and non-inflammatory with scores from 0 to 10. Another grading scale is Cook, which uses acne vulgaris pictures to grade the severity of the acne from 0 to 8. Lastly, there is the Pillsbury scale that classifies the severity of the condition from 1 as least severe to 4 as most severe.

Surgical Procedures

Topical and oral treatments may sometimes not work as expected. This is especially true when the acne is so severe and the scarring is very serious. This is where surgical procedures are recommended:

  • Dermabrasion. This is a cosmetic procedure where the skin’s surface is removed through abrasion or sanding. This removes the damaged skin and helps lessen and get rid of acne scars and dark spots on the skin. This procedure is very painful and as a result, the skin will appear very red and raw. This can take several months for the skin to heal and re-grow.
  • Microdermabrasion. This works the same way as dermabrasion only this is more natural, gentler, and less invasive. Its goal is to get rid of the epidermis, the superficial layer of the skin.
  • Laser treatment. This is often used to reduce the scars left behind by acne. However, it can also work to completely cure acne vulgaris as the laser light can burn away the sebaceous gland that produces the oil, kill the bacteria on the skin, and burn the follicle sac where the hair grows. However, laser treatment can be expensive.
  • Photodynamic therapy. This can help decrease the number of inflammatory acne lesion by around 70 percent in four weeks of photodynamic therapy.

Home Remedies for Acne Vulgaris

There are certain home remedies for acne that you can consider, too. However, take note that these options can only be trusted when you have mild to moderate acne condition.

  • Turmeric and coriander juice. Combine a pinch of turmeric powder and a teaspoon of coriander juice. Wash your face thoroughly first and then apply this mixture. Let the mixture sit on the face overnight. Wash your face the following morning. Turmeric and coriander juice are known to treat pimples and blackheads.
  • Raw potato juice. Apply a raw potato juice on your skin. A high concentration of sulphur, potassium, phosphorus, and chlorine in potato can cleanse the skin well.
  • Garlic paste. Garlic, being a natural antibiotic, has one of the highest success rates as a treatment for acne vulgaris. Make a garlic paste and then apply it all over the acne until it dries off. Wash this after a few minutes. This will help clear pimples, spots, and boils.
  • Orange peel. Pound an orange peel with water and apply this on the acne-affected skin areas. Orange peels are acidic, which helps cleanse the skin of the excess sebum.
  • Lemon juice. Applying lemon juice regularly on the face can help remove acne. Like the orange peel, lemon juice is acidic and is beneficial for the overall skin health. For blackheads, it is a good approach to combine lemon juice and fresh mint leaf juice. This also works to reduce inflammation.

Acne Vulgaris and Proper Diet

Changing your diet can help you deal with acne vulgaris. A wise dietary change is often a good way of not only treating acne but also in preventing future breakouts.

  • Limit milk and dairy foods. According to the American Osteopathic College of Dermatology, it is best to avoid milk and dairy products like cheese and butter because they may contain hormones since they come from dairy cattle that are pregnant. Instead, you may switch to milk alternatives for drinking and baking such as rice beverage.
  • Stay away from sweet foods. Refined carbohydrates can cause the blood glucose and insulin to rise. This can disrupt hormonal activities in the system.
  • Go for omega-3 fatty acids. These fatty acids are known to reduce the inflammatory acne lesions. Hence, it is advised that you eat more foods high in omega-3 fatty acids such as halibut, salmon, herring, walnuts, and flaxseed.
  • Consume more fruits and vegetables. Did you know that low intake of vitamins A and C is linked to acne severity? This is why it is suggested that you munch up on fruits and vegetables rich in vitamins for acne treatment like apricots, carrots, kale, kiwi, red pepper, papaya, citrus fruits, and spinach.
  • Pack up on antioxidants. Acne patients need a higher dose of antioxidant nutrients for treating the condition. Food sources of antioxidants include berries, grapes, grapefruits, parsley, artichokes, lemon, spinach, soybeans, pecans, walnuts, and a lot more.
  • Eat zinc-rich foods. People with acne usually have lower blood and skin levels of zinc. Zinc can reduce the levels of dihydrotestosterone that aggravates acne. It is recommended for you to take 50 milligrams of zinc every day to improve acne. Food sources of zinc are beans, whole grain breads, beans, and cereals.

Prevention of Acne

Preventing the onset of acne in the first place can save you from a lot of trouble. Since acne vulgaris can happen to everyone, it is best to follow a routine to at least decrease your chances of getting acne. Follow these following acne prevention guides:

  • Take care of you face all the time. Wash it with gentle soap and avoid scrubbing it or washing it too often.
  • Avoid heavy sweating. Sweating can cause breakouts of acne. If you cannot avoid sweating out, wash as soon as you finish your activities.
  • Keep your hair off your face, especially if it is too oily.
  • Keep away from too much sun exposure.
  • Go to a dermatologist regularly. Have your skin examined and get tips and advice on how to avoid or manage acne vulgaris.
  • Change to a healthy diet. Avoid greasy and sweet foods. Instead, munch up on foods containing essential vitamins to help prevent acne.
  • Choose a toner for your face wisely. Do not go for products that have a high concentration of isopropyl alcohol. This is a very strong astringent that can cause your sebaceous glands to produce more oil.

            Share with use your fight against acne vulgaris. What are the treatment options that have worked best for your condition?