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.

chickpeas

Chickpeas:

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.
elderberries

Elderberry:

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.

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:

Diet

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.

Exercise

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

Breastfeeding

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.  

Skincare

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!

Flatter Stomach in Just 5 Simple Steps

flatter stomach
There is no ‘magic cure’ to lose belly fat. In order to get the flatter stomach you have always wanted, the best advice you can receive is to chat with a health specialist and get some solid advice. It is the best way to get back on track! While you’re losing that belly fat, your life will become easier which makes it worth every minute of it.

There are a lot of exercises you can do to get your stomach toned up. And most of them don’t take a lot of time! I’m going to give you 5 tips on getting a flatter stomach you have always wanted. You can even start today!

Get a Couple Scales

Both of these scales are almost mandatory when you want to get a flat stomach. You will need one scale to weight yourself every day. Another scale you will need is a food scale. This will help keep the portions of your meals to the correct size so you don’t eat too much.

Get a Workout Buddy

The best way to stay on track is find a friend that wants to do the same thing as you. Support is key when you want to stay on track with your goals. Share what you are trying to do and hopefully a friend will join you. Even if you can’t find someone, make sure your husband or wife knows so they can encourage you and help keep you on track.

Get a Workout Journal

This will help keep track of what foods you have ate, and also which exercises you have done. You might think this is boring and dull, but knowing exactly what is going into your body will help improve things.

Get Rid of Junk Food

Temptations will be all around you if you have junk food in your home. You want to get rid of this type of food to help you reach your goal. Go shopping for healthy foods after you have removed the junk food from your home. Fruits and Vegetables are a great way to start. These will be quick and easy to eat if you need a quick bite.

Get a Plan

When you have done all the previous steps, figure out what exercises you would like to do. When you get to the gym, you want to know which exercises you might enjoy. There are exercises such as jogging, biking, swimming, and even walking or running that will help you on your way to success. Try switching it up here and there to make it interesting. If you need help, it might be worth getting a trainer.

Lose Weight by Taking Small Steps

lose weight tape measureA lot of people get to the point where they are about to give up on losing weight. They have all tried exercising and dieting, but it just hasn’t worked. They end up getting discouraged and want to give up because they are afraid they won’t be able to lose weight.

The best advice to give them is to just slow down and take a deep breath.

Most people in today’s society are looking for that instant gratification. Everything we want, we want it now. Whether it’s microwaving food to get it in minutes, or our cell phones taking more than 5 seconds to send a text message, we want things now. This is the reason we want our weight loss to be instant just like an instant microwaveable meal.

When we try to change our life quickly, the odds aren’t in our favor. We will get back into unhealthy habits because we didn’t lose a pound or two. Studies have shown the best way to lose weight for good, is to make those small changes to our lifestyles.

Consider some of these tips to create a healthier life for yourself:

  1. Take the stairs whenever possible. Some days you won’t be able to make it to the gym just because life gets in the way. You can burn some extra calories just by taking the stairs that day instead of an elevator.
  2. Add an extra glass of water here and there to your diet. A lot of us simply don’t drink the water we need to stay healthy every day. Try to add 8 ounces of water sometime throughout your day. One glass with every meal will help a lot.
  3. Take the extra time to walk or ride a bike when running your errands. You save money and studies have shown spending time outside is great for your health.
  4. Make sure to get the right amount of sleep. Try going to bed 30 minutes before you normally do and gradually work your way to 6-8 hours of sleep every night. A full eight hours of sleep will do magic for your health. You will feel rejuvenated and it will help you recover from workouts as well.