The best way to get vitamin d in the winter: 7 great tips – Vitamin D is essential to the human body. It helps increase calcium absorption and is important for bone and immune system health. Unfortunately, the majority of us don’t get enough of this vitamin in our diet or from sunlight. There are many factors that can contribute to this problem such as age, skin color, how much time you spend outside, and where you live. This winter brings a unique set of difficulties for people wanting to maintain their vitamin D levels. Here are 7 ways to help you stay healthy during the cold months.

The importance of vitamin D for your health

Vitamin D is a fat-soluble vitamin that helps maintain normal levels of calcium and phosphorus in the body, supports bone growth and development, and aids cell regulation.

Vitamin D is naturally created by a chemical reaction when skin is exposed to sunlight. It is also found in some foods such as fatty fish, meat, eggs, mushrooms, fortified cereals, and dairy products.

In the wintertime when daylight hours are short or nonexistent in some parts of the country, you might not get enough natural sunlight to synthesize vitamin D. In addition to this lack of natural light exposure, many people choose to stay indoors more often during the cold months. This can lead to vitamin D deficiency because most foods containing vitamin D are eaten less often during the winter months.

This is why it’s important for you to know how much vitamin D your body needs and how you can get it without sacrificing your health. Keep reading for 10 ways to help you stay healthy during the cold months!

Vitamin D is tricky to get in the winter

One of the most important things to know about vitamin D is that it’s difficult to get in the wintertime. That’s because our skin makes less vitamin D when it’s cold out, and we’re not getting much sun during this time.

The good news is that there are plenty of ways you can help boost your levels without having to take a supplement. Here are some options to try this winter!

Get outside when you can

The sun provides your body with vitamin D. The majority of people get their vitamin D from the sun. When the days are shorter and there is less sunlight, it can be more difficult to maintain your levels.

If you live in a cold climate, it’s important to get outside when you can. This doesn’t mean sitting on the couch all day! Get out for 30 minutes each day to let your body soak up some vitamin D. If you can’t be outside because of weather or other circumstances, try to spend time near a window where natural light will hit your skin for at least 10 minutes each day.

Know what’s causing your deficiency

The Best Way To Get Vitamin D In The Winter: 7 Great Tips

The first step to getting enough vitamin D is identifying the cause. Some common causes of vitamin D deficiency include:

– Age: Older adults may not produce vitamin D naturally and need to take supplements.

– Skin color: Darker skin doesn’t always allow the body to absorb the sun’s rays, which leads to a lack of vitamin D.

– Time outside: Spending time outside in natural sunlight is one of the best ways to get vitamin D, but if you spend more time inside, you will need to supplement your diet with other sources.

– Location: Areas like northern latitudes and high altitudes don’t receive much sunlight during winter months and this can lead to a lack of vitamin D.

Check your symptoms against these common causes to see what could be at the root of your problem. Once you identify what’s causing your deficiency, it will be much easier for you to address it holistically.

Eat foods rich in vitamin D

One way to get more vitamin D is by eating foods high in the vitamin. Of course, this isn’t always an easy task. You need to eat foods that are denser in vitamin D while maintaining a healthy diet for your body. This can be done by adding some of these foods to your diet:

-Fatty fish like mackerel, tuna, sardines, trout, and salmon

-Grass-fed beef

-Eggs

-Butter or ghee

-Olive oil

-Cod liver oil

-Raw milk or cheese made from raw milk

Get some natural light indoors

You may think that you need to spend as much time outside as possible to get your vitamin D. But if you can’t do this, don’t fret! There are many ways to get natural light indoors.

If you live in a sunny area, invest in a light therapy box or a UVB lamp. These devices produce a type of natural sunshine that tells the body it’s time for vitamin D production. If you have darker skin, there are lamps made just for you too.

If you have darker skin and don’t want the artificial tanning effects from these lights, use an app like Filtari, which will tell you how much time is safe for your individual body type to spend in the sun.

In addition to getting some natural sunlight indoors with a lamp, make sure to eat foods rich in vitamin D such as salmon, sardines, and eggs.

Take supplements

You can take vitamin D supplements to make up for any deficits you’re experiencing. The National Institutes of Health recommends adults aged 19 to 70 should take 600 IUs per day, but the recommended dosage may vary based on your age and health needs.

There are many different brands of dietary supplements that contain vitamin D. You can pick one that’s right for your body to help you meet your daily needs.

Just be sure to talk with your doctor before starting any new supplement regimen, because not all people are safe taking this vitamin D for an extended period of time.

The Best Way To Get Vitamin D In The Winter: 7 Great Tips

https://www.webmd.com/drugs/2/drug-10175/vitamin-d3-oral/details

https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

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The Best Way To Get Vitamin D In The Winter: 7 Great Tips

Should I do the Keto diet? – Low-carbohydrate diet (or no carbohydrate diet) is a diet selection that limits the amount of carbohydrates ingested by dieters, while increasing the amount of protein and fat eaten.

Different diet options that allow the consumption of different amounts of carbohydrate each day. The principle behind low-carb diets is that carbohydrates cause blood sugar levels  to drop as it is metabolized by the body.

Essentially you want to keep blood sugar levels stable throughout the day to insure you are not spiking insulin the fat storing hormone.

This causes an increase in insulin levels reciprocity. Insulin controls blood sugar levels, but also leads to fat accumulation. The results of the low-carbohydrate consumption is less insulin production by the pancreas and therefore less fat deposits in fat cells store.

By limiting the “bad” carbohydrates in foods such as refined white rice, bread, pasta and potatoes and sweet desserts, those who support these diets support weight. Many supporters also promote eating “good” carbohydrates by eating foods such as fruits and vegetables as the main supplier of daily carbohydrate needs.

What are carbs?

Carbohydrates are one of 3 macro nutrients (nutrients that form a large part of our diet) found in food – the others being fat and protein.

Hardly any foods contain only 1 nutrient, and most are a combination of carbohydrates, fats and proteins in varying amounts.

There are 3 different types of carbohydrates found in food: sugar, starch and fiber.

Are sugars OK?

Do all carbs get converted to sugar,  in a simple answer:” yes!!  in one way shape or form. Complex carbs will release slower in your blood stream. So they are typically OK to eat.

Simple sugar is released quickly and gets stored as fat. These are the sugars added to food or drinks, including sugars in biscuits, chocolate, flavored yogurts, breakfast cereals and fizzy drinks.

These sugars may be added at home, or by another source or another food manufacturer.

Sugars in honey, syrups (such as maple, agave and golden), nectar’s (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies occur naturally, but still count as free sugars.

Sugar found naturally in milk, fruit and vegetables are not as damaging.

How about starchy foods?

Starch is found in foods that come from plants. Starchy foods, such as bread, rice, potatoes and pasta, provide a slow and steady release of energy throughout the day.

Why do we need carbs?

Carbohydrates are important to your health for a number of reasons.

Energy

Carbohydrates should be the body’s main source of energy in a healthy, balanced diet, providing about 4 calories per gram. Fun fact for every gram of carbohydrates your body will hold 4 grams of water making you look puffy.

Carbohydrates are broken down into glucose (sugar) before being absorbed into the bloodstream. From there, the glucose enters the body’s cells with the help of insulin.

Glucose is used by your body for energy, fueling all of your activities, whether going for a run or simply breathing.

Unused glucose can be converted to glycogen found in the liver and muscles.

If more glucose is consumed than can be stored as glycogen, it’s converted to fat for long-term storage of energy.

Higher fiber starchy carbohydrates release sugar into the blood more slowly than sugary foods and drinks.

Do I need fibrous carbs?

Fiber is the name given to the diverse range of compounds found in the cell walls of foods that come from plants.

Good sources of fiber include vegetables with skins on, wholegrain bread, wholewheat pasta, and pulses (beans and lentils)

Typically it is said you can subtract the fiber carbs in food that you eat in your total net carb intake for the day as they do not get absorbed the same.

Benefits of High Fiber Carbohydrates

Fiber can help you avoid overeating. We also found that fiber can bind with  cholesterol in the digestive tract, thus lowering blood cholesterol.

Disease risk associated with carbohydrates

Fruit and vegetables, pulses, wholegrain and whole wheat varieties of starchy foods, and potatoes eaten with their skins on, are good sources of fiber.

Fiber is an important part of a healthy, balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fiber have been shown to reduce cholesterol levels.

Research shows diets high in fiber are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer.

Carbohydrate contains fewer calories gram for gram than fat, and starchy foods can be a good source of fiber, which means they can be a useful part of maintaining a healthy weight.

By replacing fatty, sugary foods and drinks with higher fiber starchy foods, it’s more likely you’ll reduce the number of calories in your diet.

Also, high-fiber foods add bulk to your meal, helping you feel full.

Should I cut out carbohydrates?

While we can most certainly survive without sugar, it would be quite difficult to eliminate carbohydrates entirely from your diet.

Carbohydrates are the body’s main source of energy. In their absence, your body will use protein and fat for energy.

It may also be hard to get enough fiber, which is important for long-term health.

Healthy sources of carbohydrates, such as higher fiber starchy foods, vegetables, fruits and legumes, are also an important source of nutrients, such as calcium, iron and B vitamins.

Significantly reducing carbohydrates from your diet in the long term could put you at increased risk of insufficient intakes of certain nutrients, potentially leading to health problems.

Cutting out carbohydrates from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems, unless you’re able to make up for the nutritional shortfall with healthy substitutes.

Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.

When you’re low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis.

Ketosis as a result of a low-carbohydrate diet can be linked, at least in the short term, to headaches, weakness, nausea, dehydration, dizziness and irritability.

Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet, such as wholegrains, potatoes,

vegetables, fruits, legumes and lower fat dairy products.

How does cutting out carbohydrates effect energy levels?

Carbohydrates will play a huge roll when first starting a low carbohydrate diet. You will feel lethargic tired, foggy. It will be hard to concentrate but

you will make it. Some people report feeling like this for 2 weeks.  “The keto flu” is probably the biggest obstacle if one is to chose going on a keto

diet , this is where people give up most frequently.

If you are able to get past the first few weeks than your energy will come back when your body switches running off of carbs to proteins and fats,

(this is called ketosis). Most people report have more energy and rapid fat loss.

How does cutting out carbohydrates effect you mood?

We routinely utilize a low-sugar – low carbs diet, which produces proof of lower serotonin, especially “In individuals with a past filled with sadness—yet not in those without—this eating regimen brings down happiness levels only slightly according to a nation wide research plan. Its important to keep a positive mindset in these circumstances and you will be fine. It is just the first little bit of low carb days that will be the worst.

 Do I need carbs to go to the washroom?

Any alteration on your weight loss plan can lead to changes to your bowel behavior, particularly when you first get commenced. In studies on kids with epilepsy being treated with the keto eating regimen, constipation is a well-known. Few humans find the side effect of persevered constipation to be troubling so that they surrender on a low-carb weight loss program. Just keep in mind that you must keep the fiber high to keep things moving.

 What can I substitute for carbs?

•  Bread With Eggplant and Zucchini.

•  Bread With Cauliflower Bread.

•  Bread With Portobello Mushrooms.

•  Tortillas With Lettuce Wraps.

•  Pasta With Zucchini Noodles.

•  Rice With Cauliflower Rice.

•  Pasta With Spaghetti Squash.

 Does protein and fat provide energy?

While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy each one provides varies:

carbohydrate provides: about 4kcal (17kJ) per gram
protein provides: 4kcal (17kJ) per gram
fat provides: 9kcal (37kJ) per gram

In the absence of carbohydrates in the diet, your body will convert protein (or other non-carbohydrate substances) into glucose, so it’s not just carbohydrates that can raise your blood sugar and insulin levels.

If you consume more calories than you burn from whatever source, you’ll gain weight?

So cutting out carbohydrates or fat doesn’t necessarily mean cutting out calories if you’re replacing them with other foods containing the same number of calories.

Are carbohydrates more filling than protein?

Carbohydrates and protein contain roughly the same number of calories per gram. But other factors influence the sensation of feeling full, such as the type, variety and amount of food eaten, as well as eating behavior and environmental factors, like serving sizes and the availability of food choices.

The sensation of feeling full can also vary from person to person. Among other things, protein-rich foods can help you feel full, and we should have

some beans, pulses, fish, eggs, meat and other protein foods as part of a healthy, balanced diet.

But we shouldn’t eat too much of these foods. Remember that starchy foods should make up about a third of the food we eat, and we all need to eat more fruit and vegetables.

How much carbohydrates should I eat?

The government’s healthy eating advice, illustrated by the food guide recommends that just over a third of your diet should be made up of starchy

foods, such as potatoes, bread, rice and pasta, and over another third should be fruit and vegetables. This means that over half of your daily calorie

intake should come from starchy foods, fruit and vegetables. Everyone’s body is different and energy needs calculated are different.

What carbohydrates should I be eating? Is fruit OK?

Fruit, vegetables and starchy foods (especially higher fiber varieties) provide a wider range of nutrients (such as vitamins and minerals), which are

beneficial to health. The fiber in these foods can help keep your bowels healthy and adds bulk to your meal, helping you feel full.

What can I do to  increase my fiber intake?

To increase the amount of fiber in your diet, aim for at least 5 portions of a variety of fruit and veg a day.

Go for higher fiber varieties of starchy foods and eat potatoes with skins on. Try to aim for an average intake of 30g of fiber a day.

Can eating low glycemic index (GI) foods help me lose weight?

The glycemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects glucose (sugar) levels in your

blood when that food is eaten on its own.

Some low-GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet.

But using GI to decide whether foods, or a combination of foods, are healthy or can help with weight reduction can be misleading.

Although low-GI foods cause blood sugar levels to rise and fall slowly, which may help you to feel fuller for longer, not all low-GI foods are healthy.

For example, watermelon and parsnips are high-GI foods, while chocolate cake has a lower GI value.

And the way a food is cooked and what you eat it with as part of a meal will change the GI rating.

This means GI alone isn’t a reliable way of deciding whether foods, or combinations of foods, are healthy or will help you lose weight.

Do carbohydrates make you fat?

Any food can cause weight gain if you overeat. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses you’re likely to put on weight.

In fact, gram for gram, carbohydrate contains fewer than half the calories of fat. Wholegrain varieties of starchy foods are good sources of fiber.

Foods high in fiber add bulk to your meal and help you feel full.

But foods high in sugar are often high in calories, and eating these foods too often can contribute to you becoming overweight.

There’s some evidence that diets high in sugar are associated with an increased energy content of the diet overall, which over time can lead to weight gain.

Can cutting out wheat help me lose weight?

Some people point to bread and other wheat-based foods as the main culprit for their weight gain.

Wheat is found in a wide range of foods, from bread, pasta and pizza to cereals and many other foods.

But there’s not enough evidence that foods containing wheat are any more likely to cause weight gain than any other food.

Unless you have a diagnosed health condition, such as wheat allergy, wheat sensitivity or celiac disease, there’s little evidence that cutting out wheat

and other grains from your diet would benefit your health.

Grains, especially wholegrain, are an important part of a healthy, balanced diet.

Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fiber and a wide range of minerals.

White bread also contains a range of vitamins and minerals, but it has less fiber than wholegrain, wholemeal or brown breads.

If you prefer white bread, look for higher fiber options. Grains are also naturally low in fat.

Find out if cutting out bread could help ease bloating or other digestive symptoms.

Should people with diabetes avoid carbs?

People with diabetes should try to eat a healthy, balanced diet, as shown in the food guide.

They should also include higher fiber starchy foods at every meal. Steer clear of cutting out entire food groups.

It’s recommended that everyone with diabetes sees a registered dietitian for specific advice on their food choices. Your doctor can refer you to a registered dietitian.

There’s some evidence that suggests low-carbohydrate diets can lead to weight loss and improvements in blood glucose control in people with type 2 diabetes in the short term.

But it’s not clear whether the diet is a safe and effective way to manage type 2 diabetes in the long term.

Weight loss from a low-carbohydrate diet may be because of a reduced intake of calories overall and not specifically as a result of eating less carbohydrate.

There also isn’t enough evidence to support the use of low-carbohydrate diets in people with type 1 diabetes.

The best way to manage diabetes is by taking prescribed medications and by maintaining a healthy lifestyle that includes plenty of physical activity,

and a balanced diet that is low in saturated fat, salt and sugar and rich in fruit and vegetables, without completely cutting out any particular food groups.

Do we need carbohydrates in fitness?

Carbohydrates, fat and protein all provide energy, but exercising muscles rely on carbohydrates as their main source of fuel.

But muscles have limited carbohydrate stores (glycogen) and need to be topped up regularly to keep your energy up.

A diet low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery.

Would Less Carbs Help With Losing Belly Fat?

Belly Fat Burning focuses on the five-stage approach to weight loss and maintenance. An individual enters the program at the point they feel best fits their needs.

Five phases commence with almost no carbohydrates in the diet to make weight loss very quickly. Dieters then progressed to the next stage for

weight loss continues but at a slower pace. They are allowed to increase as well as the broader carbohydrate food choices.

The third phase is the phase close to the goal weight and allows more carbohydrates and last phase is the maintenance phase, which allows the

carbohydrates reduced but otherwise normal diet by eating protein, healthy fats, and enough carbohydrates to supply energy needs.

The main use of carbohydrates by the body is to produce energy and carbohydrate restriction absorption can lead to lower energy levels. This has

proven to be successful and especially when properly supervised. Many weight loss programs focus their programs on a modified form of low-carbohydrate diets.

Do not eat carbohydrates after 8:00 pm because you will never burn them off?

Is there such a thing as a good time or a bad time to eat? Your body will add pounds if you eat at the wrong time, or will your party if you miss the

window of time to prevent passion? Because everyone has a theory about when and when not to eat, we asked a team of nutritionists to separate the

myths from the facts and determine the time of eating.

The reason here is that, at night, your body will not use fuel which we eat because we are not very active (in fact, we usually sleep). To some extent

this is true. If we do not use the calories we take in, they are temporarily stored in the muscles or liver, whether they come from carbohydrates,

protein, or fat food. Fortunately, the calories in / calories out great books do not close every night and start fresh the next day; You can use the calories the next day.

When is the best time to eat carbohydrates?

There’s little scientific evidence that one time is better than any other.

It’s recommended that you base all your meals around starchy carbohydrate foods and you try to choose higher fiber wholegrain varieties when you

can. One or two hours before exercise, eat a combination of protein and carbohydrate (200-250 calories total).

If you work for an hour or more, use a sports drink for fluid replacement and increase energy.

After the workout, combining protein and carbohydrates again (this time about 80 of carbohydrates to 20 proteins) within 15-30 minutes of

finishing and again two hours later to improve muscle recovery and development.

Should I eat many small meals?

While a person’s metabolism is determined by age, gender, height, weight, and the amount of  physical activity.  When you eat, your body uses

energy to process the food. However, this process simply amounted to an additional 150 or more calories burned per day.

Eat every two to three hours to stay anabolic [a state in which your body consumes energy to build things like protein], keep blood sugar levels

constant, and avoid feeling hungry and tired, having a low blood sugar, can attract a lot of people to eat excessive or take sugar, high-fat snacks.

Eat some fat in the morning to keep yourself from eating carbohydrates later.

Fat meal in the morning can help you feel full longer, but it will not buy you immunity from cravings. If you do not eat the morning, you tend to overeat later because of hunger.

Spread nutrients evenly throughout the day and try to combine carbohydrates with protein and / or fat to slow absorption. It will give you energy timed-release rather than a spike. You should start to see that it is not only when you eat, but also what you eat that makes the biggest difference in your diet.

Tips and tricks

Drink green tea.

Antioxidants and caffeine in green tea can cause a boost metabolism and drink green tea can burn up to an extra 70 to 100 calories per day.

Add peppers to spicy food.

Capsaicin, the chemical in chili peppers that gives them their heat, is also responsible for increasing the metabolism. It is theorized that the increased metabolism is because you heat up – for each half degree Fahrenheit temperature increase in metabolism is expected to increase by about seven percent.

Eat lean protein.

While all food creates thermal effects and little will increase metabolism, eat protein provides a greater boost than eating carbohydrates or fat.

Combining strength training.

Muscles need more calories to exist of body fat, so the more lean muscle tissue you have, the more calories you burn.

Adding high intensity interval training (HIIT) to your workout.

When you do cardiovascular exercise, HIIT keeps the body guessing by constantly alternating faster, more intense training period with slower, shorter recovery step. the body is forced to keep pumping intensity and help exercise to burn more calories and get in shape faster than if you are exercising at a steady pace.

TAKE A LOOK AT THIS HARVARD ARTICLE ON KETOGENIC DIETS

However, if you’re on a keto diet, ordering from Domino’s is not an option, because the average slice of regular pepperoni pizza can have as much as 34g net carbs in the crust alone.

Lucky for all you keto diet lovers out there, you don’t have to completely let go of the savory snack. Keto pizza is absolutely a thing, and you’ll be ecstatic to learn that it is incredibly easy to make.

The biggest challenge is finding a low-carb alternative for the pizza crust because one serving of regular pizza crust can yank you out of ketosis faster than you can say “this is delicious.”

So, without wasting any more time, let’s dive in Herein is an easy Greek-style keto pizza recipe that you’re guaranteed to love.

FATHEAD KETO PIZZA

Fathead keto pizza is probably the most popular type of pizza for keto dieters. It is delicious, it is easy to make, and most importantly, it is low carb.

If it is your first time exploring the world of keto pizza, this right here is what you should start with.

Fathead pizza crust is made from almond flour and a handful of other ingredients including mozzarella cheese, cream cheese, salt, and egg.

Since the cheeses used here aren’t exactly low carb, don’t go pouring fistfuls of them into the dough.

Use only as much as is necessary, and in our case, only a little is necessary.

You will definitely need a kitchen scale to measure out the ingredients because going over the recommended measurements is risking your keto diet Besides, what keto diet practitioner doesn’t have a kitchen scale already?

Here are the ingredients for the crust

• A cup of blanched almond flour (this is roughly 3 ounces)

• 1 egg (large)

• 1 cups of mozzarella cheese, shredded

• 4 tablespoons of cream cheese

• One teaspoon of salt

MAKING THE DOUGH

Mix all the ingredients together (except for the egg) and toss them into the microwave for a few seconds. Remember to be careful about the measurements because sticking to the precise quantities will yield much better results.

After taking it out of the microwave, add the egg and mix it well into a dough. Afterward, place the dough on the baking sheet lined with the parchment paper, then cover it with plastic cling wrap.

Covering it with parchment paper will also work, though you won’t be able to see the dough as you work on it.

Once this is done, you can begin kneading and flattening the dough into a circle measuring roughly 11 inches (standard pizza size).

A rolling pin works too if you don’t want to get your hands all doughy.

Once you’re satisfied with the shape and thickness of the dough (Fathead dough can be hard to form into a perfect circle, but on the plus side it does make a great thin crust pizza), remove the plastic wrap.

The next step is to dock the dough (or in layman’s, to poke holes all over it to give it room to breathe as it bakes), and you can use a fork or anything with tines to do this.

Some fathead pizza lovers say that coconut flour can be just as good, but don’t substitute almond flour with coconut flour unless you’re ready for pizza crust that tastes like coconut.

TOPPINGS

As for the toppings, you can go with whatever is on your keto food list.

Some good choices include.

• Chicken, shredded

• Sausage

• Bacon

• Prosciutto

• Pepperoni

• Mushrooms

• Garlic

• Sun-dried tomatoes

• Artichoke hearts The crust doesn’t take long to bake, so it’s best to have these ingredients reedy before preparing the dough.

Here’s the full ingredient list

• 2 ounces of feta cheese, crumbled

• 2 ounces of parmesan cheese, grated

• 2 ounces of mozzarella cheese, shredded

• 2 ounces of kalamata dives, chopped

• 2 ounces of mushrooms, sliced

• 1 tablespoon of olive oil

• 1 tablespoon of fresh parsley, minced

• 5 doves of garlic, chopped

• A a Roma tomato, chopped

INSTRUCTIONS

1. Preheat the oven to 425 F and position a rack in the center. Make sure the baking sheet you lay out is large enough to hold the 11-inch pizza. Line this with parchment paper.

2. Mix the almond flour, salt, cheese, and cream cheese in a mixing bowl and stir. Pour the mixture in a heatproof bowl and pop into the microwave for about 10 minutes to allow all the cheese to melt.

You should take it out when it’s halfway done to stir the mixture, then pop it back in until the minute and a half is over Stir the mixture until it forms a smooth dough.

3. Remove from the microwave and stir in the egg until it is properly mixed. Leave it to cool for a while then place it on a baking sheet lined with parchment paper.

Cover with cling wrap and use your hands to knead and spread the dough until it forms a circle of roughly 11 inches. After discarding the cling wrap, clock the dough.

4. Pop the crust into the oven at 425 F and allow it to bake for about 10 minutes give or take two or three minutes. Take it out when it turns golden brown.

5. Pull it out of the oven and add the toppings.First, spread out the cheeses, then the mushrooms, olives, tomato, garlic, and parsley. Afterward, drizzle the olive oil on top.

Pull it out of the oven and add the toppings. First, spread out the cheeses, then the mushrooms, dives, tomato, garlic, and parsley. Afterward, drizzle the olive oil on top.

6. Pop it back into the oven and allow it to bake for 5 to 10 minutes. Check to see if the mushrooms are tender, but don’t let the crust’s edges brown too much.

Only bake for 10 minutes if you go with the suggested Greek style toppings. Otherwise, 5 minutes is enough to get all the cheese melted.

NUTRITIONAL INFORMATION

Now that you have your yummy keto pizza ready let’s look at how much carbs and nutrients the crust has.

Fat — 17g

Sodium — 340mg

Protein — 11g

Carbs — 5g

Fiber — 1.5g

Cholesterol — 60mg

Saturated Fat — 6g

Calories — 220

Sugar — lg

DELICIOUS AND EASY TO MAKE

This keto pizza is gluten-free, low cart, and highly delicious.

Remember, you can always use your favorite toppings instead provided they are in the keto food list.

Now you too can enjoy a delicious slice of pizza without sacrificing your hard-earned state of ketosis with this easy keto pizza recipe.

What are BCAAs?

ARE BCAAS NEEDED FOR ULTIMATE MUSCLE GROWTH? – The protein compound is made up of about 20 building blocks referred to as amino acids. Out of these 20, nine are considered to be essential amino acids, meaning the body cannot make them.

Of these nine, three are the BCAAs or Branched-Chain Amino acids, namely: Leucine, Isoleucine and Valine. They are referred to as -branched-chain- because they are the only amino acids with a chemical structure that branches off to one side.

Leucine plays a major role in enhancing the body’s capacity to build muscle while Isoleucine and Valine are active in regulating blood sugar levels and producing energy.

What’s the Source?

Since the body cannot make BCAAs on its own, they are obtained from protein-rich foods or dietary supplements. These protein rich foods include: fish, eggs, turkey, soy, almonds, cashew nuts, beans, milk, cheese etc.

BCAA and Muscle Growth.

The fundamental question here is, do BCAAs assist muscle growth? Or rather, what is the relationship between BCAA and Muscle Growth? Is it the best way to help muscle growth or build fast muscle?

Muscle protein synthesis is the metabolic process where muscle is made. That is, amino acids combine to form muscle tissue. The Leucine amino acid activates a pathway called mTORC1 in the body which stimulates this process.

It triggers insulin production which in turn facilitates amino acid intake by the muscle. So when protein is low, it helps the body prevent muscle loss or promote muscle gain. This property makes Leucine an anabolic factor.

These essential amino acids also facilitate muscle growth by helping the body retain muscle. It is difficult for the body to retain muscle mass when trying to slim down and shed off some weight especially when on a low-calorie diet.

The more the body loses its fat stores, it turns to breaking down protein muscle to satisfy its energy needs. This reduces protein synthesis hence compounding muscle loss.

Simply, BCAAs protect muscle mass from the catabolic effects of dieting. Increased BCAA levels reduce the rate of protein breakdown.

More protein intake has been proved to be one of the most efficient ways of building muscle mass. BCAAs are a fast and efficient way to facilitate protein synthesis. However, these supplements will require other facilitators for optimum results.

These include: increasing your training volume, getting enough sleep, eating more, proper training, rest so that your muscles get to grow bigger and stronger, calorie intake and above all the focus and discipline required to grow those muscles. It takes work and consistency.

Despite the role played by BCAAs to promote muscle growth, the muscles still require all the other essential amino acids for best results.

Also, if you are consuming enough BCAA protein-rich foods, taking supplements may be a waste of time and money. The extra won’t help you get any better results in building fast muscle.

Note: Amino acids in supplement form are absorbed into the bloodstream faster since they require no digestion. This means they are put into work faster to avoid muscle catabolism.

When to Consume BCAA Supplements.

Branched-Chain Amino Acids can be taken before, during and/or after exercise. It is important to note that these supplements need not be consumed for every single workout.

You best need them for intense workouts since that’s when your muscles tear and repair hence growing stronger in the process. Also, the right amount for your individual needs depends on factors such as the intensity of your workouts, how much protein you eat and body size. For optimal results, they need to be consumed alongside a healthy and balanced diet.

9 Reasons Why You Should Be Taking BCAA Supplements

1. Branched-Chain Amino Acids not only promote muscle growth but also repair and reduce muscle soreness after workout. This soreness is referred to as Delayed Onset Muscle Soreness (DOMS) which results from tiny tears of muscles after exercise.

2. They minimize protein breakdown during exercise.

3. BCAAs help preserve muscle glycogen stores which fuel the muscles. Thus you get the edge needed to push your limits during training.

4. Since they are broken in the muscle rather than in the liver like other amino acids, they help in energy production during exercise. As a result, your body gets a reliable source of energy to tap into when working out. Furthermore, Isoleucine facilitates glucose uptake in cells.

5. BCAAs help prevent muscle wasting. When the protein breakdown exceeds muscle protein synthesis, an imbalance occurs therefore resulting to muscle wasting.

6. Study’s shows that Leucine improves sensitivity to the hunger hormone Leptin therefore making you feel fuller. Hence, helps manage a healthy weight.

7. Balancing blood sugar levels by promoting fat burning in the body. They stimulate body cells to absorb sugar from your bloodstream by preserving the sugar stores in the liver and muscle. (Imbalanced blood sugar levels could lead to unhealthy weight gain.)

8. Research shows that BCAA supplements offer nutrition intervention for people with liver disease by improving their health outcome. They may also offer protection against liver cancer.

9. They have the ability to manage fatigue.

Cons.

BCAAs don’t improve your overall athletic performance. They can only make you feel less tired after a workout session.They may cause decrease in production of serotonin which is a neurotransmitter that enables the body to get some sleep. As result, sleep disruption occurs.

1. The body requires Vitamin B to metabolize branched-chain amino acids. This can potentially lead to its depletion in the body especially when the supplements are taken in high doses.

2. The supplements may cause side effects such as fatigue or loss of coordination.

3. They are harmful for patients with Amyotrophic Lateral Sclerosis since they may lead to lung failure.

4. They are not suitable during pregnancy or when breast feeding.

Conclusion

BCAAs help you get more out of your workout sessions by improving efficiency. They also come in handy for people on a vegetarian diet since there aren’t enough proteins for muscle building in these diets.

It is best to conduct a thorough research or consult an expert before taking up these three essential amino acids supplements. The best way to help muscle growth depends on the individual. What works for one person may not work for another.