Effective weight loss tips

Effective weight loss tips

Tips and advise on effective ways to lose weight



Ever put coconut water in your smoothies? Or chug coconut water after a tough workout?
If so, you know it’s a delicious way to quench your thirst.
But did you know that it’s also one of the healthiest drinks around? Check this out, coconut water:
is heart healthy
reduces blood pressure
helps you lose weight
fights diabetes
Here are 8 more reasons you should sip some coconut water today.

1. It’s nutritious.
You may think it’s a not, but the coconut is actually a fruit. The liquid that forms inside when it’s young turns into delicious white meat and one cup of coconut water is loaded with nutrients. They’re high in potassium, manganese, magnesium and vitamin C.

2. It tastes rich and has 2 grams of protein.
This helps fight hunger pangs and keep you feeling full longer.

3. It really quenches thirst.
Its high levels of electrolytes help you recover after exercise faster than water. Coconut water boasts more than double the electrolytes of traditional sports drinks with only half of the carbs.

4. It’s high in fiber.
One cup has three grams of fiber, and that helps digestion and fights acid reflux.

5. It’s gives you antioxidants.
In one study, rats with liver damage were given coconut water and got better. They had less oxidative stress. Coconut water could very well have a similar impact for stress or injury in humans.

6. It fights diabetes.
It’s been shown to lower blood sugar levels in animals. If you’re on a special meal plan for diabetes, then coconut water’s a great addition.
It has 3 grams of fiber and 6 grams of digestible carbs. Plus, it’s rich in magnesium, which can improve insulin sensitivity.

7. Studies on coconut water are promising.
It’s been used to successfully lower cholesterol, triglycerides, and liver fat in lab animals. Pretty impressive!

8. You need the potassium.
One cup of coconut water has 600 milligrams of potassium. That’s 1/3 more potassium than a banana (less sugar too).
Potassium can help lower blood pressure and reduce anxiety and stress.

So Where Can I Get Some Coconut Water?

If you’re living in a tropical paradise, having a cup of coconut water is easy. You can just pick a young coconut off of the closest tree and stick a straw through its green shell.
If you live anywhere else, it’s as easy as grabbing some from your local supermarket.
Coconut water is sold in easy-to-store cartons that should be kept in the fridge after you open them.
Just be careful – a lot of coconut water companies add sugar and flavoring. These won’t do your body any favors. Steer clear.
Coconut water is easy to add to your diet. You can drink it plain or add it to a smoothie. Or try this Coconut and Chia Cooler recipe.
It’s loaded with Omega-3 antioxidants and potassium, and is the perfect cooling drink for when you’ve finished a work out!

Coconut and Chia Cooler


-1 cup coconut water
-2 tablespoons fresh squeezed pineapple juice
-1 tablespoon chia seeds


Briefly blend all ingredients in a blender or shake well in a closed container and let sit for 15 minutes. (Give those chia seeds time to expand.)

For more tips visit: http://effectiveweightlosstips.com


Isn’t the smell of fresh strawberries intoxicating?!

I know strawberry season is in full swing in many parts of the UK and that means one thing will be tempting a lot of you this month….strawberry shortcake.

Strawberries are a very sugary fruit and adding a heavy, sugared short cake doesn’t do the waistline any favors. It’s called shortcake because it’s traditionally made with shortening but this recipe uses a healthier fat and eliminates white sugar. It’s gluten free too!

This is a real treat and a great tasting version of the classic. You’ll want to enjoy this one in moderation if you are on a weight loss journey. It’s a perfect clean dessert to celebrate a special occasion!


1 cup almond flour or almond meal
2 tablespoons coconut flour
1/2 teaspoon baking soda
1/8 teaspoon Himalyan sea salt
2 eggs, room temperature
1/4 cup melted coconut oil or grass fed butter
3 tablespoons honey
1/2 teaspoon almond OR vanilla extract

Topping Ideas:

Sliced strawberries

Blueberries (Any berries will do great)

Coconut Whipped Cream

Greek Yogurt

Slivered Almonds

Chopped Walnuts

Shredded Coconut


Preheat the oven to 325 degrees F.

Combine the almond and coconut flours, baking soda, and salt in a medium bowl. Whisk together the remaining ingredients in a small bowl, and add to the flour mixture. Combine well.

Scoop the batter onto a parchment paper-lined baking sheet with an ice cream scoop leaving room in between shortcakes. You should get about 8.

Bake for 11-14 minutes or until golden brown. (Check frequently to avoid over browning)

Serve warm or at room temperature with your favorite toppings.

Wrap leftovers and store refrigerated for up to a week. The shortcakes freeze well too.

For even more health benefits, find a local strawberry picking farm and harvest your own ingredients. It’s a great activity for toning your legs and glutes.



The standard practice for preparing a vegetable or fruit is to wash it, peel it, cut it and cook it. Most of us simply throw fruit and veggie peels away, but we might be throwing away the most nutritious part.

Research from the Royal Society of ­Medicine found that produce peels have some health benefits that the flesh of the fruit or vegetable may not have. Produce peel can provide the following health benefits:

Antioxidants (used to heal the fruit while it is still growing)
Anti-inflammatory compoundsHigh nutrient content
Antibacterial/antiviral compounds
Digestive aids High fiber content

The following five produce peels are particularly high in nutrients. The next time you pick up one of these vegetables or fruits, eat the peel right along with the produce! As an added tip, look for organic produce to avoid concentrated pesticides in the peel. The pesticides added to conventional produce will counteract some of the health benefits of eating the peels.


Kiwi’s furry brown skin is a turnoff for many, but if you can stand the texture, the peel is full of beneficial ingredients. The skin is three times higher in antioxidants than the flesh and has antibacterial and antiviral properties.

How do I eat it? Golden kiwi has all of the health benefits with less fur.


Banana peel may not seem like something edible, but it is packed with beneficial compounds. Banana peels are high in serotonin, which can boost mood and help regulate mental disorders. Banana peel, just like most other fruit peels, have beneficial antioxidants that are particularly beneficial for eye health.

How do I eat it? Push the peel through a juicer and mix with other produce. Ensure your bananas are organic.


Potato skins are some of the healthiest produce skins you can eat. Potato skins have high levels of vitamin C, zinc, potassium, iron, fiber and phosphorous. The inside of the potato is starchy and can contribute to weight gain, but the skin of a potato is a healthy choice.

How do I eat it? Sprinkle potato skins with cheese and cook them in the oven until crispy. Anytime you make a potato dish, leave the skins on.

Squash and pumpkin

Squash are in season during the fall and winter. Squash contain high levels of vitamin A and zinc. Squash skins also contain high levels of antioxidants and higher levels of the vitamins found in squash flesh. Pumpkins may have skin that is too firm to eat, but the closer you get to the skin, the more nutrients you will receive.

How do I eat it? Don’t peel squash before cooking. This will not only boost your nutrient intake but will also make cooking easier. Try cutting your squash in half and baking it in a dish with water.

Orange and citrus

It’s hard to imagine biting into the peel of your orange, but discarding this part of a citrus fruit may be a mistake. Citrus fruits contain super-flavonoid antioxidants in the peel only, which work to reduce cholesterol. There are 20 times more antioxidants in orange peel than in the flesh. The peel also contains high levels of pectin and fiber, and that fiber can feed beneficial bacteria in the intestines.

How do I eat it? Let the peel dry and grind it up. Use the powder as a flavoring for recipes. Use fresh zest and grated citrus peel to flavor salads and other dishes. Juice whole oranges rather than using just the fruit.

By including these peels in your diet, you will boost your nutrient intake and reduce waste at the same time. When you are eating the peel, ensure that your fruits are organic and well washed.



Tempted to try the latest and greatest miracle weight loss plan?

Before you rush into a diet plan that seems too good to be true, make sure you learn the most common fad diets and why they fail.

By knowing this, you can side-step these doozies and spot a fad diet when you see one.

3 of the most common fad diets and how they fall short.

1. The Blood Type Diet

The blood type diet is based around eating certain foods that work best with your blood type.

Why is this a fad? It cuts out entire food groups. For instance, if you have type O blood, you need to avoid wheat and dairy. While you don’t necessarily need wheat in your diet, and dairy isn’t necessarily the best source of calcium, it should be a red flag when a meal plan eliminates entire food groups.

Those who are type A blood are required to go vegetarian, which could set them up for muscle mass loss if they aren’t paying close attention to protein intake.

All in all,if a diet is based on anything besides nutrition, you know it’s likely not a wise choice.

2. Milkshake/Cookie/(Insert Food Here) Diets

Then you have the diets where you get to eat the one food that it seems everyone craves. It might be the peanut butter diet, the milkshake diet or the cookie diet.

The idea here is the diet makes room for that one food you truly want.

Why is this a fad? Usually, these diets are low in calories (to make room for you to eat that higher calorie food its based around), and aren’t going to give your body with the nutrition it needs.

Worse, they may train you that it’s okay to constantly be eating unhealthy foods. There’s nothing wrong with enjoying an unhealthy treat every now and then but you don’t want to get into the habit of doing so daily.

3. HCG Diet

The last fad diet you’ll want to avoid is the HCG diet plan. This one has you taking a supplement – HCG. It’s the same hormone that pregnant women make to use fat as a fuel source.

The makers of this diet claim the supplement will help burn significantly more body fat.

Why is this a fad? It’s coupled with a low energy diet plan. The problem is that it doesn’t give you the optimal level of nutrition to meet your needs.

And it’s true that pregnant women make this hormone but it’s not going to impact non-pregnant women in the same way. This diet offers false hope.

If you do lose any weight, it’ll be from lack of food. And with the way the diet is set up, it’ll likely be lean muscle mass you lose, not body fat.

These are only three common fad diets that are out there right now. The list of fad diets is endless.

So what should you look for in a solid weight loss plan?

How To Spot A Diet Plan That is Healthy And Will Work

A good diet should:

be based strictly around good nutritiombe focused on eating fresh, whole foods 90% of the time
allow for enough energy and nutrients to support a healthy body long term have you moving your body


Turns out, a lot of menu items that people think are healthy really aren’t.

These 5 foods may sound good, but stay away from them when you’re dining out.

1. Spinach Wraps

What could be bad about a wrap made of spinach? As it turns out, a lot!

As much as we all love the green stuff, you won’t find much of it in that green wrap. It’s mostly made of enriched white flour and green food coloring.

You’re much better off choosing a salad with the same ingredients as you planned to have inside the wrap. Remember to ask for the dressing on the side.

2. Artichoke-Spinach Dip

When you’re trying to choose an appetizer, it’s easy to be fooled by one that’s full of vegetables. Unfortunately, this one is also full of unhealthy fats and salt.

If you really want to dip, order hummus with raw veggies. It’s loaded with nutrients.

3. Fast Food Salads

We know, when you pass up the burger and opt for the salad, you feel like you’re doing the right thing. But read the label and you’ll find that the croutons and toppings add up to lots of fat.

Want an unbelievable example?McDonalds just introduced a kale salad in Canada that has more fat than a Big Mac!

If you’re in a rush, opt for chili at Wendy’s with a side salad. This is a protein rich and low fat option. Again, I would only consider this in a serious pinch. I usually keep some fresh snacks or protein bars on hand for emergencies but life happens.

4. Veggie Burgers

It’s natural to think that a veggie burger is going to be a healthier choice than a regular burger, but it may not be. Though they’re made of vegetables, they also have fillers binding them, as well as oil.

The fat and salt content on most veggie burgers is high, so if you’re not a vegetarian, ask for a turkey burger or grilled chicken instead.

If you are vegetarian, ask them to use pan spray instead of oil or butter to cook it up.

5. Sushi

Though sushi rolls feel healthy, a lot of them contain sauces or fried ingredients, and sushi rice is loaded with sugar.

When going out for sushi, skip the rolls and order sashimi instead. It’s an excellent source of protein and Omega-3 fatty acids.

3 Quick Tips For Dining Out

Do your homework before you go. Most restaurants have their menus online. Take a peek before you go so that you can make smart choices.Exercise portion control, even if the restaurant doesn’t. You can cut the meal in half before you start eating and ask for a carry-out container to put it in.Stick to grilled chicken, lean meat or vegetables and ask that the kitchen not use sauces or butters.Enjoy your food. Eat slowly and don’t feel guilty if your meal isn’t 100% what you strive for.

Strive for a balance of 50% vegetables, 25% healthy fats and 25% protein, and you’ll be on the right track.


Everybody knows by now that lowering your carb intake can help you lose weight and burn fat faster for short periods of time…

Published scientific research shows restricting carb intake can:
- Reduce body fat more than calorie-restricted low-fat diets
- Lower blood pressure dramatically more than low-fat diets
- Lower blood sugar and improve insulin sensitivity
- Increase your good cholesterol (HDL)
- Lower triglycerides significantly more than low-fat diets
However, there can be a DARK side to low carb dieting…
Whenever you lower carbs in your diet for more than 5 to 7 days at a time, it can lead to a downward spiral of metabolic problems including:
- Suppressed thyroid output (inefficient conversion of T4 to T3)
- Compromised immune system function
- Metabolic slowdown triggering slower fat burning and weight loss plateaus
- Increased appetite and ghrelin levels (your hunger hormone)
- Muscle loss (NOT good)
- Leptin resistance (50% LESS fat burning hormone production)

Not to mention each and every one of these negatives side effects can be even more damaging if you exercise regularly.

That’s right: Even though low carb diets are very effective for losing belly fat… it’s only temporary so you have to BE CAREFUL and use low carb diets in “smartest” way possible.
ENTER: The HIGH carb metabolic RESET
By increasing carb intake after an aggressive burst of lowering carbs for a few days (something I’ve coined “pre-cheat” depletion), you can literally REVERSE every negative side effect from above.
For example, increasing your carbs strategically can give you:
- More efficient thyroid output (increased conversion of T4 to T3)
- Improved immune system function
- Elevated metabolism and healthier adrenal glands
- Gains in lean muscle
- Faster fat burning
- Better leptin sensitivity (increased levels of fat burning hormones)

This is exactly what the High Carb Metabolic Reset Day does.
It allows you to indulge in your most intense cravings for carbs and purposefully abandon your low carb diet to offset the adaptations of short term low carb dieting.

PLUS: you get to eat MORE of your favorite carbs, while actually INCREASING your results. Gotta love that!

For more tips visit http://effectiveweightlosstips.com


Here are 10 stellar health benefits you’ll get from ginger.

1. Anti-inflammatory & reduces pain
Ginger fights inflammation. It’s good for problems like osteoarthritis and rheumatoid arthritis.

2. Anti-cancer
Gingerols are the components in ginger that fight cancer cells. It gives its unique pungent flavor. Gingerols prevent the growth of and kill cancer cells.

3. Detoxifies & protects liver
Ginger, protects the liver from toxins like ethanol and carbon tetrachloride. If you take prescription or over the counter drugs, you definitely want to add Ginger to your diet.

4. Helps with weight loss
Ginger generates heat in the body and increases the metabolic rate.
It’s a useful component of a weight loss plan as it helps suppress appetite.

5. Improves digestion
Ginger is a carminative, meaning it eases gas and is used to treat digestive issues. It stimulates the secretion of digestive juices, bile, pancreatic and intestinal juices.

6. Antioxidants
The majority of the ginger extracts are polyphenolic compounds which are strong antioxidants.

7. Immune booster
Gingerols and shagols in ginger help boost the body’s immune defense. They increase the number of T- lymphocytes and other immune cells to fight cold and flu virus.

8. Heart health
Ginger extracts lower bad cholesterol levels and slow plaque formation.

9. Improves circulation
It is a stimulating spice that helps blood circulation. The warm sensation that happens after drinking ginger tea is proof. The warmness generated inside opens the pores of your skin and allows you to sweat. This improves the blood flow to the entire body.

10. Helps blood pressure
Ginger opens up the blood vessels carrying blood to the heart and the rest of the organs. This eases the need for high pressure to pump the blood to various organs.

How to Use Fresh Ginger

Fresh ginger is better than dried ginger powder because it is more flavorful. Fresh has more active anti-inflammatory agents than the dried form. Choose fresh, mold-free pieces of ginger.
The color of the ginger flesh is red, white or yellow, depending on the plant variety. Yet, varieties have a tan brown outer skin.
The thickness varies depending on how early it was harvested.



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