Benefits of Elderberry and Chickpeas for Weight Loss

elderberry weight loss

Weight loss journey is not easy for everyone. Some of us have the problem getting up and going out for the exercise, to gyms, or to swim or to cycle. In the house, exercises seem like an impossible task for many of us like myself. On the other hand, many people have problems keeping up with the diet. You may have heard the phrase, its 70% diet and 30% workout. What if incorporating some specific food ingredients in your daily diet could help you to lose weight even if you are not entirely able to meet both ends like workout and dieting.

Those ingredients are elderberry and chickpeas. Elderberry and chickpeas are good for weight loss. These two specific food items have several benefits in terms of improving overall health, including skin improvements to major immune system upgrades. However, they are also accommodating if you are trying to lose weight.



What are they?

In the Middle East, people are growing chickpeas for thousands of years. Chickpeas gained popularity because of its health and weight loss benefits recently throughout the world. Scientifically called Cicer arietinum. They have another common name, garbanzo beans.

Are chickpeas good for weight loss?

How can they aid Weight loss?

As they are rich in protein and dietary fiber, they can satisfy food cravings in many ways. They can be a part of salads; chickpeas make salads tasty and more enjoyable. Chickpeas can serve as a crunchy snack. They can be stirred in soups and stews. Due to fiber, they prevent you from constipation, which is a common problem when you are following a strict diet. They can fulfill the required daily protein consumption. When consumed regularly on a daily basis, chickpeas keep your appetite under control.

Nutrient profile (100 grams)

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12%
  • Iron: 4%
  • Phosphorus: 5%
  • Copper: 5%
  • Manganese: 14%

Other Overall Benefits:

  • Inexpensive
  • Improved digestion
  • Blood sugar level control
  • Prevents cancer, diabetes, and heart diseases.
  • Easy to add to any food.


What are they?

Elderberries’ scientific name is Sambucus berries. They belong to a flowering plant family. They are usually found in subtropical regions of the world, most typically northern hemisphere. In the southern hemisphere, they are also present in some areas of South America and Australia. Elderberries are green, and they turn dark purple when ripen, sometimes they appear as red as well. Some of the popular varieties are American elder and the European elder.

Is elderberry good for weight loss?

How can they aid Weight loss?

Elderberries are rich in fiber; they provide the feeling of fullness and prevent you from binge-eating habits. They reduce inflammation and help in improving blood pressure. Provide aid in controlling blood sugar levels. Common factors assisting weight gain are inflammation and poor blood sugar level. Elderberries are beneficial in regulating both of them.

Nutrient profile (per 100 grams)

  • Calories : 73
  • Carbohydrates: 18.4 grams
  • Dietary fiber:  7 grams
  • Fat: 0.5 grams
  • Protein: 0.66 grams
  • Calcium: 38 mg
  • Iron: 1.6 mg
  • Magnesium:  5 mg
  • Phosphorus:  39 mg
  • Potassium: 280 mg
  • Zinc: 0.11 mg
  • Vitamin A: 30mcg
  • Vitamin C: 36mg

Other overall Benefits

  • Immunity booster
  • Heartrate regulator
  • Aid for Diabetic patients
  • Digestive system improvements
  • Skin and hair care
  • Provide aid for strengthening bones.

My Thoughts!

Both elderberries and chickpeas are natural to become part of your daily diet. You can eat them in their natural form, but there are other ways to consume them. Chickpeas are usually used to be added into salads and soups, while most common methods of taking elderberries are through making tea, jam, and syrups.

Coke Zero Vs Diet Coke

coke zero diet coke

For mid-diet soda-drinkers seeking lower-calorie options to their favorite classic beverages, both Coke Zero and Diet Coke are sugar-free, calorie-free choices that deliver on taste and enjoyment. The two products aim to offer a more health-conscious alternative to a full-sugar soda. If given a choice, most Coke drinkers strongly prefer one soda over the other, even though on surface-level they seem the same.

So how does Coke Zero versus Diet Coke truly compare?

If you measure up Coke Zero versus Diet Coke in terms of taste, Coke Zero is reported to have a flavor more comparable to the original taste of Coca-Cola; Diet Coke, on the other hand, offers a unique blend of flavoring that is described as lighter than the classic. Fizzy-drink fans simply seeking a replacement for the full-flavored option might prefer Coke Zero over Diet Coke; conversely, many people enjoy the taste of Diet Coke over Coca-Cola regardless of health mindfulness.

coke bottles

However, the true difference between the two comes from one simple ingredient —a chemical. While Coke Zero lists potassium citrate and acesulfame potassium in its ingredients, Diet Coke does not. That lack of potassium contributes to the difference of flavoring that sets the two drinks apart, and keeps customers intentionally seeking out one soda versus the other.

So what’s the same? If you’re concerned about counting calories and cutting sugars, both Coke Zero and Diet Coke offer the same benefits. That’s because they use similar sweeteners to replace the full-sugar flavor of Coca-Cola. Nutritionally, both drinks are more or less equivalent. In each portion of the sodas, there are zero calories, no fat, no carbs, and a comparable 40 g of sodium.

What’s better between Coke Zero and Diet Coke —the answer to the question truly depends upon the personal preference of whoever’s drinking!

7 Days a Week: Healthy Snacks for Children

healthy snacks children

Children need to eat healthy snacks throughout the day. Trying to think of creative ways to feed your child the same healthy foods is a big challenge. Here are snack ideas for every day this week that will keep your kid coming back for more.

Sunday– Snack Kebobs. Cube low-fat cheese and wash some grapes. Alternate the grapes and cheese on the kebob. You can use any type of fruit with this snack. The children will love the fact that they have to play with their food by taking it off the kabob before they eat.

Monday– Fruit and Cereal. Whole-grain cereal, low-fat milk, and your child’s favorite fruits are all that make up this easy to make snack. Try using strawberries, blueberries, cherries, and other types of berries for a “Berry Crunch” cereal snack. Cube Granny Smith apples, Fuji apples, and Red Delicious apples for an “Apple Explosion” cereal. Use your imagination and have fun creating.

Tuesday– Pear slices and low-fat cheese. You can mix any combination of fruit and cheese to make this snack. A spin-off of peaches and cottage cheese this snack offers a new age twist to an old favorite. Slices of cheese, cubed cheese, string cheese, any kind of cheese will work. Oranges, bananas, or plums also work well.

fruit shake

Wednesday– Fruit Shake. Yum! Take your favorite fruit. Deseed and peel the fruit if necessary. Cut up the fruit and place in a blender with plain low-fat yogurt. Whirl the mixture together and pour in glasses. You have yourself a healthy and yummy fruit shake.

Thursday– Sweet Potato. Bake a sweet potato in the microwave until done. Cut the potato in half and add your child’s favorite toppings. You can use salsa, low-fat sour cream, low-fat cheese, or anything else healthy to top your sweet potato with. These can be kind of big for smaller children so think about halving the sweet potato.

Friday– Vegetable Plate. Cut up some tomato, cucumber, carrots, broccoli, and green bell peppers. Make a delicious veggie plate that your children cannot resist. Offer a low-fat version of your child’s favorite dressing to dip the veggies. Try making a face or a picture out of the veggies before serving them to your child.

Saturday– Celery and peanut butter. Cut pieces of celery and let your children dip it in peanut butter. You could even do the old favorite ants on a log and add raisins to the top. Try using cream cheese for the celery if your child doesn’t like peanut butter or is allergic to peanuts.

What’s good for your children to eat is also going to be beneficial to you as well. When you are making a snack for the kids be sure to set some aside for you as well. Try to stay away from foods that are high in fat and sodium. Eating food in between meals is very important to not just children. There are benefits that come from eating small healthy snacks in between our 3 large meals each day.

– Promote Learning. Having a snack will help your child learn and boost their memory. 

– Stops Overeating. Providing yourself or your children with snacks will stop overeating at dinner and other meals. 

– Fuel Growth. Healthy snacks have calories and nutrients that our kids need to fuel their growth. Want to become healthier with your children?

Check out for fun games that teach you how to eat healthier and be active.

What Diet is Best for You?

counting calories meal prep

I hate dieting, but as we get older, our body’s metabolism slows down, and for some of us, that means added pounds and unwanted fat. I have no illusions of being the skinny 20-year old I once was; however, I do realize that shedding some pounds is a healthy choice for me. Along with exercising when you can, below find information on some of the popular diet programs out there. (And a lot these programs have specials for the new year.)

Weight Watchers

I have always liked Weight-watchers because they are not telling you what to eat, but how to eat. It is all about portion control. Eating a brownie for lunch is not exactly a healthy meal, however, if you choose that to be your lunch, you may – with consequences. Weight Watcher’s works with points, and brownies equal quite a few, therefore, you may have blown almost all of your point for that day with that one brownie. Healthy eating and exercise are stressed as well. You can go to meetings or do it on your own at home, online, in private.

eating breakfast


I have some friends who love this because they think less about the food they eat since the company provides the meals. It is similar to Weight-Watchers in that some of the meals are desserts or foods you would not necessarily think of as diet food. The meals taste pretty good and they have a very nice variety. They have different plans, such as a diet if you are diabetic, a vegetarian, elderly, or other common situations. Meals can be pricey. Exercise is also important.

This website is for those looking for ideas about dieting. They call it “personality type dieting” because we all have different personalities not all diets work for personalities. Some of us are more compulsive than others. They have a survey you can take to see what diet program fits your personality.

Jenny Craig

I had one friend who did this program and loved it. She loved all the personal help she got with Jenny-Craig consultants. Like some of the other weight plans, you can do it privately or find a local center in your area. Like Nutrisystem, they provide you the meals – 3 times a day and one snack a day. Their philosophy regards the food, body and mind – and when you start they will focus on that. This is a great diet for those who need that support all the time. They also stress exercise.


I had never heard of this diet, but a friend mentioned it to me because it had been listed in a health magazine as one of the top ten diets (chosen by users) of 2018. Supported by many physicians, this diet is for men or women and has prepared meals packages as well as health info for sleeplessness, your heart, burning calories, and more.

Are Eggs Healthy for Weight Loss?

bowl of eggs

Everyone knows that the road to weight loss lies with a combination of working out and a change in your diet. The best option is a low fat and high protein diet that will provide your body with the right amount of energy to keep you balanced throughout the day. Among all the options, eggs are a good inclusion to your diet for a variety of reasons, some of which are listed below:

Make a Healthier Diet Substitute

If you do not already take in eggs daily, especially as part of a balanced breakfast, you might want to rethink its addition. Eggs are high in protein, vitamins, iron, and minerals, which can make for a good source of all these nutrients instead of other possibly fat-saturated and over-processed food options.

bread with eggs

Eggs Don’t Pack on Pounds

Eggs are again highly nutritional and low in calories. One normal chicken egg has only about seventy-five calories. If you want to reduce the calories, you can go further by removing the yolk, which counts for a majority of the fat content in an egg and go for egg whites only instead. Eating two or three eggs a day is enough to give you cardiovascular benefits for life. And do not be scared to fry the eggs as long as you do not burn them, which in case, will lead to a reduction in the nutrient contents of the eggs. You can always boil or peach them as well, or have them raw if they are from free-range hens and do not have harmful chemicals and pesticides.

Increases Your Metabolic Rate

Eggs are not just nutritious; they also work to make your metabolic rate go up. They have a component that makes your body break down food into energy faster. This means that more nutrients are used, and less is left behind to store in your system as fat, especially if you are prone to live a not so healthy lifestyle in terms of food already.

You Feel Full for Longer

Eggs also take up more space in your stomach, which gives off fake signals to your brain that you feel full for longer. So you can think about trying to successfully lose weight by eating more eggs and reducing the size of the portions of other fat and calorie-rich foods. This will give your body enough time to ensure that the food you digest is put to good use without any excess. 

Why Surprise Bruises when Working out Should be a Concern

bruised foot

Feeling strained after a workout session is natural. It is a way your body is telling you that it is getting stretched in places that have not seen movement for some time. But once you see signs of bruising that might pop up, especially in the muscle areas like your biceps and calves, it is a sign that something is wrong. Here are some reasons why:

Your Body is Screaming

Exercise is necessary for the body to run smoothly, like a well-oiled machine that is well-maintained and regularly used. It gets your blood pumping to all the parts of your body and ensures that your body can take the strain of daily life and even increase longevity. But once you see bruising, it is your body telling you that you are pushing it too far. 

Over exercise leads to major strain on the body because you are pressuring it to take what it is not prepared for. This leads to burst blood vessels that surface on the skin as discolored patches. Ignoring them and continuing to over-exert your body can even lead to torn nerves and ripped muscles that will take a long time to heal.

Pace yourself and increase the level of exercise you take in during a workout gradually. This will help your body more resilient and prepared for heavy sessions without wear or tears to your body.

Vitamin Deficiency

fruit with vitamins

If you think that you are not overexerting yourself during your workouts and still have bruises showing up in places, then it can be a sign that your body is deficient on something – specifically Vitamin C. Lack of it can lead to lead to bleeding in places that do not normally bleed or leave soft tissue tender and vulnerable to easy damage. 

Make sure to consult a physician to make sure whether the bruising is due to vitamin deficiency and increase your intake of Vitamin C in the form of supplements or food rich in it such as lemons, oranges, etc. You can also increase your intake of Vitamin K as it helps blood to clot faster when in cases of blood getting out of the skin. Make sure that you take in a lot of green leafy vegetables in your diet as well as fish, mussels, white meat, eggs, and nuts.

Time for a Check-Up If you are someone who is used to working out daily but started bruising recently, it could be a sign that your body is sick. When your immune system is compromised, your body begins to show tell-tale signs that it cannot take the amount of strain that it usually does. Make sure that you go for a thorough check-up to make sure that nothing is too wrong and then get back on track.

How to Tighten Your Stomach after Having a Baby

tighten stomach baby

Having a baby takes a toll on any woman’s body, and the path towards recovery can be a long one. But it is always worth it! Some of the most common things that come with childbirth are loose skin and muscles that have been stretched to its maximum during the past nine months. Instead of surgery, such as a tummy-tuck, i.e., plastic surgery, there are far more cost-effective and healthier alternatives:


Switch to a different dietary plan that will ensure that you get back into good health as well as tone out your body back into its pre-pregnancy state. You can do this by adding fresh and least to no processed natural products. Some food recommended includes fresh berries such as blueberries, strawberries, honey, as well as olive or almond oil. Other foods include healthy protein options like salmon and tuna, as well as vegetables high in water content such as cucumbers and celery. You can also add something new to your morning shakes like walnuts, peanuts, cashew, brown sugar, and cinnamon. This change in your diet will help your skin to exponentially speed up the re-hydration process.


The best way is not always the fast way. So while you are changing up your diet, take some time every morning to ensure that you lose the flab slowly but surely. This way, the loose skin will go away and stay away for good. Include cardio exercises and also stretches that engage your core muscles. You can decide to sign up for yoga and Pilates classes too!

tighten belly pregnancy


One way that many new mothers do not think of as their body’s natural remedy to shed all the baby weight is breastfeeding more. When a mother breastfeeds her baby, it actively engages her body to transform her body’s fat content to produce more milk. This is a natural instinct of a female’s body after giving birth to ensure that her offspring gains as many nutrients as possible, especially in the duration of the next six or so months.  


Lastly, the skin has to be taken care of from the outside as well. Take a warm, exfoliating bath once every three days or whenever possible and make sure that you apply an appropriate amount of cream afterward. You can also try medically prescribed skin creams to get rid of stretch marks.

P90X Review – Is P90X The Best Way To Transform Your Body?

Right now, there are a lot of different supplements and related products on the market that apparently can help you transform your body in just a few weeks. Are all of them effective? Probably not. However, one alternative looks completely different and promising- The P90X Ultimate is a 90days package that will actually help you completely change your body. Our review shows why it is so special.

What is the P90X Ultimate?

P90X Ultimate is a premium package that includes 2 standard packages. In essence, you get a complete guide for the 90 days, which is made of weight loss plans, proper exercising, detailed instructions and useful videos. There is also a calendar which helps you monitor your workout. This is also the main reason why this solution is so special and so beneficial.

p90x before and after

Most products and plans of this kind include just part of what you actually need to transform your body. Some include exercising plans, some proper diets, but there are no plans that involve both of these aspects. Even better, the P90X Ultimate includes additional exercising equipment, so you can perform all the exercise in the comfort of your home.

The plan was created by Tony Horton , a well-known trainer, who already helped thousands of people to lose weight and gain muscles. He claims that the plan had to be divided into two parts. Exercising and diet. Only then, it will be successful.

Workout plan

The main reason why this plan is so helpful is the exercises. In most plans, you get a few of them, but in this one, there are 12 different exercises. You will transform your back, legs, core, chest, biceps and etc. There are also stretching exercises and those designed to relax you. In addition, the plan includes and involves yoga and even martial arts.

Thanks to 12 different exercises, you will literally learn how to get the most from your workout. All you need is one hour a day, a set of dumbbells and space (6×6 feet). This is a 90 day plan, so it is important to maintain the schedule and to follow the guidelines.

In simple words, with these exercises you will burn more calories than ever, you will improve your stamina and you will develop your muscles. All that you need in order to transform your body.

Diet plan

There are three different parts of a diet plan. The first one known as Shredder is developed in order to increase the level of protein you intake every day. This is beneficial, simply because it will help you burn more fat, while making your muscles stronger. During this part, you will notice a significant weight loss.

The second part is known as Energy Booster during which you will increase the levels of carbohydrates and protein while reducing the fat intake. The importance of this part is a higher level of energy you will get. This allows you to exercise harder, increase your muscles even more and burn even more fat.

The third plan is called Endurance Maximizer. During it, you will get higher amounts of carbohydrates and lean proteins. The role is to build up your stamina, so this is the same diet professional athletes use. Same as during the previous part, you will burn more calories and be able to exercise for a longer period of time.

Useful additions you will also get

In this package, you also get post-workout supplement which will boost the energy levels. Three wristbands are also included. However, a more important part is the instructional videos. Most average people don’t know how to exercise, or when they do, they perform each exercise wrong. This is the best recipe for injuries.

All videos included are simple to follow and they are easy to implement. After just one watching you will be able to perform all exercises as a professional.

What can you expect?

The most important evidence, why this plan is so safe and so beneficial are testimonials of people who already tried it. There are more than 3000 people who used and still use this plan, and all of them highly rated the plan (4.8/5 stars).

In essence, you can expect a weight loss of 40 pounds in 90 days. At the same time, your muscles will appear below the fat and skin, so you will also look better. Still, the most important part is the safety. With this plan, there are no drawbacks nor health issues.

Go Check it Out Today!

Healthy Breakfast is the Best Way to Start Your Day

Most people believe that a healthy breakfast is by far the most important meal. Our bodies need to refuel after 12 hours between Dinner and the time we wake up. Believe it or not, 50% of people do not eat breakfast at all. There are many excuses and some of them are being too busy, not hungry in the morning, trying to lose some weight, and just plain don’t like breakfast foods.

Reasons for Not Eating Breakfast

Those reasons are not valid enough to refrain from eating breakfast. There are portable breakfast foods that can be brought along on the ride to work. If breakfast foods aren’t tasty, no one said breakfast foods must be eaten for breakfast. People can have a sandwich or something quick for breakfast. Not being hungry in the morning is probably because people aren’t accustomed to eating breakfast. Try eating something light such as yogurt or fruit. Both are healthy and light. If you are attempting to lose weight by not eating breakfast, you are doing it wrong. Studies have shown that people skipping breakfast can cause them to eat more during the rest of the day.

Ideas for a Healthy Breakfast to Start Your Day


Smoothies: Healthy Breakfast Smoothies are for the people that are on the go. Just make sure to watch out for how many calories are in the smoothie. Some contain up to 500 or 600 calories! It is faster if you can purchase a blender or if you have your own. By the time you stop at a shop, wait in line, and have them make the smoothie, you could whip up your own in a shorter amount of time. And you know every ingredient that is going into your smoothie.

Breakfast Burrito: A Healthy Breakfast Burrito is even faster than making a smoothie. You can create your own breakfast burritos and keep them in the freezer. The best ingredients to use if you are storing your burritos in the freezer are regular/whole wheat tortillas or scrambled eggs. Use some veggies such as onions and peppers. You can heat it up in the microwave while you are getting ready for your day. If you aren’t full with just a burrito, try having something quick like and apple or banana.

Cereal: If you are having cereal, try having something else along with it such as a banana or apple as well. Maybe add some bananas or some other fruit to the cereal to make it a little healthier. Another option is using skim milk instead of 2% milk.

healthy breakfast sandwhichSandwich: This option is for those that do not like breakfast foods. Try using wheat bread instead of white bread. Maybe add some fruit or vegetables on the side or out the door.

If you are trying to lose weight, have something with fewer calories in the morning but at the same time, filling. Oatmeal or high fiber cereal are some good choices. Have a healthy breakfast sandwich with a fried egg and English muffin.