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Nutrition & Diet

Top 10 Health Foods You Should Add To Your Meal Plan When Going On A Diet For 2019




Adding the best foods to your meal plan is a great approach you can take to protect yourself from illness. Rather than depending on pills for improved wellness, you can enjoy these health-promoting foods. They are loaded with numerous minerals and vitamins to keep your mind and body healthy.

These days, people pay more attention to physical exercise forgetting that their daily diet matters too. You can participate in a world-class exercise program, but if you don’t choose the right diet your health will not improve. However, to maintain a healthy body and weight you will need both regular physical exercise and a healthy meal plan.

Top 10 Best Foods You Should Add To Your Meal Plan

Fortunately, here are the best foods you can eat to receive great health benefits. Eating these foods can reduce your risk of chronic health disease and help you enjoy good health.


If you want to reduce the risk of developing heart disease then add oats to your meal plan. Oats are packed with soluble and insoluble fiber, which can lower your cholesterol levels and prevent cardiovascular conditions. The fiber in oats can boost your digestion and prevent excessive inflammation that leads to heart attack.

The beta-glucans in oats have been shown to provide great support for the digestive system. They increase the speed at which food moves through your digestive tract. When foods stay too long in your stomach, it can lead to bloating and high blood sugar.

Oats also contain molecules that help reduce the risk of obesity and excess body fats. Regular breakfast of oats every day can help you maintain a healthy weight.


The plant contains vital amounts of antioxidant compounds which can protect you from bacteria and fungi infections. These antioxidants can also reduce unwanted toxins and prevent them from causing damage to your body cells.

Scientists have indicated that nasunin, a powerful phytonutrient found in eggplant can protect brain cell membranes from harm. Regular intake of eggplant can help inhibit viral activity in the bloodstream. The good part is that the phenolic compounds in eggplant can inhibit the activation of cancer cells in the body. The phenolic compounds can also counteract the effects of cancer cells in the body.

The high concentration of copper in eggplant plays a vital role in moving of iron into red blood cells, thereby reducing the risk of anemia. The copper in eggplant can also increase energy production in the body.


Flaxseeds are health-giving foods you can consume either in whole or ground form. You can ground flaxseeds and add them to your baked dishes. Flaxseeds are very rich in omega-3 fatty acids, the important nutrients that your body needs in order to stay healthy. A 2012 article by the United States Department of Agriculture has indicated that flaxseeds contain a high content of omega-3 fats.

Omega-3 fats can help generate abundant energy for your cells and fortify your immune system. Even the human heart and nervous system cannot function as they should without enough amounts of omega-3 fats. Adding flaxseeds to your diet can help increase your omega-3 fats intake which your body cannot naturally produce.

Regular intake of flaxseeds helps prevent unwanted inflammation which can cause a wide range of serious health issues. Flaxseeds are loaded with nutrients that can shield your blood vessels from damage. The dietary fiber in flaxseeds has been indicated to balance cholesterol levels and maintain normal blood pressure.


Grapes are edible fruits you can incorporate in your diet to delay your aging process. The high concentration of resveratrol in grapes has been shown to promote longevity. The low calories in grapes also play a role in your healthy aging. A cup of freshly squeezed grapefruit juice every morning can purify your system from toxins.

Health experts have indicated that grapes have strong anti-microbial characteristics. The phytonutrients in grapes that can inhibit the activity of bacteria in the body include melatonin, quercetin and piceatannol.

If you are having issues with blood sugar balance and insulin regulation then you should consider eating grapes. The phytonutrients and a low glycemic value of grapes can regulate your blood sugar levels.

The high levels of antioxidant compounds in grapes can help protect the body from cancer. A 2013 article by the National Institute of Health has indicated that grapes can reduce the risk of certain cancers. The frequent oxidative stress that leads to cancer can be prevented by regular grapes intake.


Watermelon is loaded with several nutrients that can improve your weight and health. The high concentration of carotenoids in watermelon can help prevent the risk of cardiovascular problems. The carotenoids support cardiovascular health by destroying free radicals and reactive oxygen species which leads to significant harm to cell structures.

The high lycopene content in watermelon has been associated with the improved heart. Health experts recommend regular intake of watermelon for older adults to avoid the risk of age-related cardiovascular problems. The cucurbitacin E in watermelon has been shown to lower excessive inflammation.

Watermelon has abundant citrulline, which can lower high blood pressure. The citrulline can also maintain the levels of blood sugar thereby preventing the risk of type 2 diabetes and obesity.

Lima Beans

If you have diabetes or hypoglycemia then make sure you include lima beans in your diet plan. Lima beans are an excellent source of dietary fiber which lowers high levels of cholesterol and regulates blood sugar levels. Lima beans are low glycemic index foods that will not increase your blood sugar after consumption.

The protein in lima beans can regulate insulin levels and improve insulin resistance. The protein content in lima beans can equally benefit your heart and prevent sudden death.

Researchers have found that eating lima beans can detoxify preservatives which are added to processed and preserved foods. The preservatives which are added to foods can result in a migraine, rapid heartbeat and discomfort. Lima beans can provide support for your digestive system and increase your energy.

Pasture-Raised Eggs

Eggs contain high-quality protein that your body needs to function effectively. Eggs are an excellent source of important minerals that you cannot get from other foods. Natural, pasture-raised eggs are loaded with omega-3 fats which leads to certain health benefits.

Omega-3 fats in pasture-raised eggs have been shown to increase the neuronal growth of the brain and boost cerebral circulation. Regular consumption of these eggs can improve your brain health.

The high levels of omega-3 fatty acids in pasture-raised eggs can improve your heart health and reduce the risk of heart attack. Eggs contain limited amounts of anti-inflammatory compounds that lower your risk of chronic conditions. Incorporating eggs into your meal plan can help boost the levels of good cholesterol and keep you healthy.


Cod is a delicious seafood you can use in replacement for unhealthy meat. Cod is loaded with nutrients that can regulate the levels of homocysteine in the bloodstream. Excessive levels of homocysteine can lead to heart attack and damage to the walls of the blood vessel.

The greater concentration of omega-3 fats in cod can also lower the risk of arrhythmia and improve heart health. Researchers have confirmed that long-term consumption of cod can lower the high levels of triglycerides in the blood. Triglycerides are useful fats that the body needs to generate energy. When these fats are excess in the blood, it can result in several health issues.

Whole Wheat

Whole wheat contains dietary fiber, which has been associated with lower body mass index. Researchers have indicated that women who eat whole wheat will weigh less than those who eat refined wheat products. Whole wheat has the essential nutrients that can increase satiety and promote fat loss.

Long-term intake of whole wheat is associated with the reduced risk of high blood sugar and blood pressure. Daily intake of whole wheat can reduce chronic symptoms in diabetic patients. The high triglycerides which cause a lot of serious health conditions can be reduced by regular intake of whole wheat.


Rye is a tasty cereal grain you can eat to receive great health benefits. The insoluble fiber found in rye has been shown to lower the risk of gallstones. Rye can prevent the excessive production of bile acids which cause gallstones. The insoluble fiber can also help remove food quickly from the intestines. When food stays too long in the intestines, it can lead to the development of several health issues.

The high concentration of magnesium in rye can help reduce the risk of type 2 diabetes. Health experts have shown that daily consumption of rye can reduce high levels of bad cholesterol and blood sugar which cause diabetes.

Rye can also prevent the risk of insulin resistance. People who are resistant to insulin have difficulty absorbing glucose, which can result in accumulation of excess sugar in their blood. A 2003 study by the American Journal of Clinical Nutrition has indicated that rye can lower the risk of hyperinsulinemia.

Adding these foods to your meal plan will definitely boost your energy and help you live longer.

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Nutrition & Diet

Kafa Bar: Caffeinated Superfood Protein Bars with Coffee Fruit and Grass-Fed Whey




kafa bar

Kafa Bar is a line of protein bars that the company has added 110 mg of caffeine too, giving consumers lasting energy while satisfying their hunger. The product can be purchased as a one-time transaction or as part of a subscription on the official website.

What is Kafa Bar?

Protein bars are extremely popular right now, with the health industry having such an aggressive focus on nutrition. There are hundreds (if not thousands) of flavors and nutritional profiles out there for these remedies, but the Kafa Bar offers something unique – caffeine.

The Kafa Bar looks and tastes like a regular granola bar, but the energy boost it offers to consumers goes beyond what any protein bar does. The bar is compact and easy to take along in a purse for an afternoon snack to beat fatigue, or if the user forgets their breakfast in the morning.

While these breakfast bars could be considered vegetarian, they cannot be considered vegan. Read on below to learn about what is inside these protein bars.

What’s Inside

Every Kafa Bar contains 17 grams of protein, sourced from grass-feed whey. However, to give the energy boost, the caffeine is sourced from coffee fruit, and the user is also given probiotic fiber to help with the digestive process. To offer some sweetness, the formulas include organic clover honey in these blends.

All of the recipes are all natural and contain no refined sugar. However, the description on the website indicates that the ingredients include chia seeds and organic cashews, all contributing to the coffee and cream flavor.

Purchasing Kafa Bar

Right now, the Kafa Bars are sold by the box, which include 10 bars inside. The box can be purchased on its own for $36, but consumers who subscribe will receive 3 bonus bars in each box with their shipments.

Every order comes with free shipping.

Contacting Kafa Bar

Even with the information available, consumers may have other questions that they want to address. The customer service team can be reached by sending an email to

Kafa Bar Review Summary

The Kafa Bar can be used for any consumer that wants to increase their energy, but without wanting to drink a coffee. The products are easy to purchase, and consumers can choose to continually receive the product with a subscription to ensure that they get the energy support whenever they need it.

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Nutrition & Diet

EndoMune: Advanced Adult Probiotic for Immunity and Digestion





Taking care of one’s digestive health may lead to a number of benefits, such as less digestive discomfort, more energy, and improved health and wellness, and a better lifestyle. The trouble is, it can be difficult to determine what types of digestive health products work well, and which don’t. Fortunately, this review may have a prime suggestion and its called EndoMune, a formula that is designed to provide men and women with the digestive support that they need for positive results.

What is EndoMune?

EndoMune is an advanced probiotic that is formulated to support digestive and immune health. It contains a unique blend of beneficial bacteria, such as 20 billion CPU and 10 different bacteria strains. As the brand explains on its website, its formula allows users to “naturally improve your gut health and give your immune system a boost. All Endomune probiotics are organic, non-GMO, non-dairy and gluten-free.” The brand’s formula is made with its proprietary blend of multi-strain, multi-species flora that may work well to improve gut function at an optimal level, and reduce symptoms associated with gut conditions by naturally feeding and restoring the flora in one’s gut.

The formula was developed by a Board Certified Gastroenterologist, Dr. Lawrence Hoberman.

Includes a Probiotic and is Symbiotic

The brand further adds on its website that the proprietary formulations of its probiotics provide men and women with synergistic support of healthy intestinal microbiome balance. Given that the formulas are prebiotic, they are also symbiotic. This quality ensures that the gut has everything that it needs to perform well and at its optimal level. Accordingly, those who use the products may experience fewer issues associated with IBS, such as bloating, and diarrhea related to antibiotics. Because the products feature innovative packaging, users need not worry about needing to refrigerate the formulas.

The Potential Benefits of Endomune

There are a number of potential benefits associated with adding Endomune to one’s lifestyle. Here are the main advantages of the product so that men and women know what to look forward to:

  • May fight common and antibiotic-related episodes of diarrhea
  • May resist stomach acid and promote safe delivery of probiotics to the intestinal tract
  • May provide relief from symptoms associated with IBS
  • May work well for both men and women

Keep in mind that the product’s benefits vary from person to person. Like most supplements, this one’s effectiveness is based on the individual. Those who use the product on a regular basis and as directed tend to experience the best outcomes.

A Natural Formula

Another reason that users may want to add Endomune to their lifestyle is that the formula is all-natural. Meaning, the product is non-dairy, non-GMO, gluten-free, vegetarian, and it is certified Kosher. Therefore, those who are looking for a natural and clean product may want to give Endomune a chance. Not all products use quality ingredients, making this one a prime go-to option for users’ digestive support needs.

EndoMune Review Summary

Overall, those who are looking for a powerful and potent digestive support supplement that is rich in probiotics and prebiotics may want to consider adding Endomune to their lifestyle. To learn more about the formula and to place an order, just visit the brand’s website today. The formula is affordable and it ships out quickly as well. Given the packaging, its should be fine during the shipment process.

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Nutrition & Diet

Kyolic Aged Garlic Extract Kyo-Green Greends Blend Energy Drink Mix Powder




kyolic-aged garlic extract

Maintaining a healthy lifestyle is not easy. It requires users to eat a nutritious diet, to care for their health, and to maintain optimal fitness levels. Concerning nutrition, there are many different ways to supplement if users are not getting enough of what they need from food. For instance, one prime option is to add a quality supplement to one’s lifestyle. With that, this review would like to introduce a garlic supplement called Kyolic Aged Garlic Extract, which contains a blend of superfoods that could provide users with what they need.

About Kyolic Aged Garlic Extract

Kyolic Aged Garlic Extract is a unique blend of superfoods that provides men and women with whole-body nutrition. The formula is rich in natural substances, such as barley grass, wheat grass, brown rice, FOS from chicory root, chlorella, and so much more. Further, the formula is very convenient and enjoyable. The product comes in green powder form. All users need to do is to add one serving of the fast-dissolving powder to water or fruit juice, or add the powder to a favorite smoothie, and enjoy. The addition provides users with the additional nutritional boost that they may need for optimal health and wellness.

The Potential Benefits of Kyolic Aged Garlic Extract

There are a number of advantages associated with Kyolic Aged Garlic Extract. A few of the main potential benefits of this formula include:

These are the main qualities associated with the product. Those who use the product on a regular basis and as directed may experience the best outcomes.

Kyolic Aged Garlic Extract Review Summary

Overall, those who are interested in adding a quality formula to their lifestyle that may be able to work well and provide them with nutritional support may want to give Kyolic Aged Garlic Acid to their lifestyle. To learn more about the product and to place an order, just visit the brand’s website today.

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