How to Lose 10 Pounds Fast: A Basic Guide to Losing Weight Quickly

Trying to lose weight is not as simple as it seems: it’s overwhelming and nearly impossible to get started with. However, accomplishing the body of your dreams shouldn’t be a stressful, sad and torturous process. Instead, it should be a fun and motivating one. Whether you trying to lose 1 or 10 pounds, there are a number of ways you can achieve that. To help you get started, here is a comprehensive guide to help you through every step.

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1. Diet

In order to make your diet an effective weight loss tool, it is important that you consume less calories than you burn. One pound equals 3500 calories, and for you to lose 10 pounds fast you need to burn 5000 calories in a day (for 7-day weight loss), 1166 calories a day (for 30-day weight loss), and so on depending on how fast you wish to shed those pounds.

Be Aware Of Your Portions

You may have been trained as a kid to finish off every grain from your plate, but as an adult who is watching her weight, going against that childhood taught lesson and paying proper attention to portions becomes necessary.

For instance, a single serving of cooked spaghetti is 1/2 cup. However, if you were to order a plate of it at an Italian restaurant, you would generally receive a pile on your plate the equivalent of four servings of spaghetti.

The trick is to split your normal portion in two and save the remaining for later. You are likely to feel more satiated on less food than you think.

Go Meatless

Generally, vegetarians have lower body weight as compared to their meat-eating counterparts. Furthermore, eating meat with lots of saturated fats can even make you gain weight, and is extremely unhealthy an option overall.

Get Fresh

Stock up on lots of fresh fruits and vegetables and replace them with all your unhealthy snack options. Keep in mind that consuming too many packaged fruits is also an unhealthy option as they contain additives and preservatives. Choose fresh and organic stuff, and eat lots of it.

Cut Out Sugar

It is no surprise that sugar is unhealthy, and one of the main contributors to weight gain. When you are looking to lose 10 pounds fast and trying to avoid sugar, it is important that you start paying attention to labels as you will find it in unexpected places such as frozen entrees and pasta. Cutting out sugar from your diet makes your meals overall healthier and more effective in terms of weight loss.

Say No to Flour

Eliminating floury foods such as pastries and white bread can effectively kick start your weight loss process.

Eat At Home

Outdoor meals have an excess of around 134 calories on average when compare to home prepared meals. Eating at home gives you a clear picture of what is going in your body and whether the cooking methods used are healthy or not.

With the help of different cooking sites and channels today, you can easily cook for yourself everyday meals that are not only healthy, but also delicious.

Use a Side Plate

Instead of using your large regular plate for all your meals, use a smaller one. This is great tip if you are looking to shave off some calories without feeling unsatisfied. You can expect a weight loss of 2-3 pounds per week by following this method.

Veg Out

Fill 2/3 of your plate with fresh veggies, which contain very less calories and are more nutritious than any other kind of food. You can add spices for added taste.

Go Nuts

Snacking on nuts can help you shed some pounds. According to a recent study, dieters who consumed shelled pistachios lost more weight than those relied on other types of snacks, even though both contained the same calorie level.

Add Grapefruit

Eating one grapefruit everyday can help accelerate your weight loss process. As per recent studies, 58% of people who went on a grapefruit diet lost weight.

Cut Simple Carbs and Replace Them with Complex Carbs

Also known as refined carbohydrates, simple carbs are typically not so healthy for your body and get absorbed by the blood fairly quickly. So stay away from the following refined carbs when trying to lose 10 pounds fast:

  • Candies, cookies, baked sweet, and cakes
  • Syrup, and molasses, and honey
  • White rice, white bread, and regular pasta
  • Packaged cereals

On the other hand, complex carbohydrates are rich in fiber along with other nutrients, and get broken down by the body and absorbed in the blood stream quite slowly. Examples of such carbs include:

  • Brown rice, whole grain pasta and whole grain bread
  • Legumes and beans, like carrots, sweet potatoes and lentils

Fruits and vegetables like apricots and asparagus

Have More Lean Protein

If you are a beef lover, goo for one that is 2% fat and 98% lean. Choose chicken breast without the skin and opt for fish like tuna and salmon as they rich in protein and all the essential nutrients. Soy products such as tofu or edamame are also protein-dense.

Say No to Fast Foods

In addition to being cooked in trans-fat, fast foods fries, burgers, and shakes (or sandwiches, mac n cheese, or burritos) are whoppers when it comes to sugar and salt. Basically, they are empty carbs, with zero nutritional value and health benefits. If you are planning to shed 10 pounds fast then you really have to be careful in this aspect.

Drink Only Water

  • Water is indeed a dieter’s best friend. Sweet, sugar-laden, or caffeinated beverages can completely ruin all your weight loss progress, and are therefore considered as a dieter’s enemy. A basic “sports” or “energy” drink can pack as much as 400 calories. So when it comes to drinks, have only water. If you find the taste to plain and bland, add some lemon juice to better taste and quicker weight loss process.
  • Unsweetened green tea is also an acceptable option, but shouldn’t be solely relied on. Have it only when you are tired of sipping on water. Because green tea has 0 calories yet many antioxidants, it makes a great drink.
  • Chug a big glass of water 30 minutes or so prior to a meal to help trick your stomach into eating less. Doing so will also help you feel more full than you actually are, making you crave less food.

Add Regular Coffee with Black Coffee

If you hit the coffee shop regularly and don’t want to let go of your daily dose of caffeine then you need to choose your drink wisely. A regular mocha coffee contains 330 calories on average, but a medium black coffee contains only 5 calories, (with the addition of milk it packs 18 calories). So, cut out your daily mocha drinking to save on a whopping 2,300 calories each week, which translates to around 2 pounds of weight loss a week.

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Pay Close Attention to Breakfast

The phrase “eat like a king at breakfast, a prince for lunch, and a pauper at dinner” holds much truth and significance. Eating early helps kick-start your metabolism and provides you with sufficient energy to last you comfortably until lunchtime. For dinner, eating less helps your body wind down. Following are some of the examples of meals that you can prepare yourself through the day, along with one snack somewhere in between.

  • Breakfast: Have an egg white omelet combined with chicken breast and spinach, a banana and a handful of fresh blueberries.
  • Lunch: a small salad with leftover salmon steak topped on quinoa.
  • Snack: a handful of almonds (unsalted) or pistachios
  • Dinner: Carrot, bok choy, mushroom, and stir-fried pepper.

Food choices that contain less calories and effective for weight loss include:

  • Rice cakes
  • Peanut butter
  • Berries
  • Green tea
  • Almond milk
  • Unsalted nuts
  • Water
  • Green tea
  • Leafy greens/other green vegetables

Maintain a Calorie Journal

In order to keep track of what your diet consists of, keeping a journal is a helpful idea. Writing down the number of calories you consume in a day will help you see  if you have gone overboard with your limit. Moreover, it will also tell you what foods turned out effective for your weight loss, and which foods were tasty. Lastly, keeping a tangible of your struggles is always a motivator, and will be fun to look back on once the pain has passed and you have achieved your goal. Of course, to maintain a calorie journal, you will need to master some skills.

Calorie Counting and Serving Sizes- effective weight loss starts with these two methods. Sure, it will be tough in the beginning but after a while it will seem like second nature. Be very careful when calculating the amount of calories in a certain meal or food, and remember that lying will not do you any good.

Cut Out Condiments

Eliminate calorie-laden sauces and condiments for a much healthier meal.

Use berries in place of bananas in your smoothies

Instead of using a banana in your shakes and smoothies, try a cup of raspberries. Raspberries have around 8 grams of dietary fiber while a single banana has only two grams. Fiber helps you feel more satisfied for long and prevents you from going on a snack-attack.

Replace Your Supper with Soup

The high water content in soup makes it a filling and low-calorie food choice. This doesn’t mean you can indulge in all kinds of heavy and cream soups. Go for plain vegetable soups and stews recipes that you can easily find online which will help you economize on your bill and also shed those extra pounds.

Spice It Up

Adding natural spices such as cayenne pepper to your meals can really speed up your metabolism, as per research.

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2. Exercise

Diet and exercise are primarily what weight loss revolves around. Now that you better what to consume and how to consume it, it is time to move on to the physical part. Exercising is a more difficult yet faster way to burn off calories. Here are top three ways you can incorporate exercise in your daily life.

Walk whenever you get a chance: If you prefer taking the elevator to work, take the stairs next time and you will be amazed on how it can help you burn a few calories. Similarly, if you have the habit of taking your car everywhere, replace it with walking. Walk your way to shorter distances, and then try longer distances eventually. Getting a pedometer can help you keep track of the number of steps you take in a day. Before doing any type of exercise, make sure to warm up for 10 to 15 minutes to loosen up the muscles and avoid chances of injuries.

High-Intensity Interval Training and Weight Lifts

Resistance training, like weight lifting, can trim down fat and result in a similar level of weight loss as normal aerobic training. Furthermore, it helps maintain or add strength and muscle mass. Full-body resistance workouts are also a great way to reduce your body’s carb reserves and water weight, which can consequently result in a sharp decline in weight. Weight lifting also protects your hormone levels and metabolism, which often go down during dieting. Another very effective way of training is high-intensity interval training, 5-10 minutes of which can produce similar or better results for weight loss and health benefits as 5x the amount of regular workouts.

Fidget More

Research suggests that being fidgety helps burn more calories as compared to when being stationary. So ahead and drum those fingers, tap that foot and shake those knees.

Join a Sports League

Joining a sports team can be a fun way to keep your weight in check, so pick up sports such as volleyball, softball or soccer.

Try Bikram

Hot yoga is a great way to let your body to stretch and also recover from cardio and weight workouts. Furthermore, it burns sufficient calories to assist you in losing around 10 pounds, super quick. A one and a half hour workout can burn around 600 to 700 calories as your heart rate will rise as a result of the heat.

Add Some Weight to Your Treadmill Routine

Instead of simply running on the treadmill, try doing it same with light weights in both hands. You can also increase your machine’s incline, which will make running more difficult for you, especially if you are overweight.

Dance It Out

To really utilize your aerobic ability, take Zumba classes or simply blare up your speakers and get moving. You can start with hip hop, simple jazz or pop and dance it off in your room or with friends.

Double Your Exercise Time

If you are looking to lose 10 pounds fast, like in a week or two, you really need to step up your exercise game. You can only do so by exercising twice as much for you to be able to meet your goals. So pick one or two exercises that you really enjoy doing, because chances are you will have to a lot of them to be able to shed 10 pounds quickly.

A good way is to assign 4 hours of exercise each day, with reasonable breaks. If you lack the motivation, think about all the fat you will say goodbye to, or simply hang a poster of your fitness idol in your room.

Hire a Personal Trainer

If you can afford the services of a personal trainer, definitely go for it. A personal trainer will be specifically able to address your individual weight loss needs and work with you closely to address your concerns and problem areas.

Avoid Sitting Down As Much As You Can

Sitting down for long periods of time can be very unhealthy for the body. Standing helps burn a minimum of 30% more calories as compared to sitting on your bottom all day. If you can’t continue to stand while you work, take pauses and go for a stroll before you come and continue your work.

3. Reduce Water Retention

Water retention in the body can lead to swelling and bloating, making you appear rounder and larger. Different methods can be used to reduce your water weight and thus appear lighter and leaner. These include:

  • Drinking coffee- coffee is a good source of caffeine, something that can help you shed weight fast and get rid of excess water.
  • Taking dandelion extract- Dandelion extract is a supplement that can lower water levels in your body.
  • Keeping in mind your intolerances- Consuming things your body is intolerant to, like lactose or gluten, can result in excess bloating and water retention, so especially stay away from such foods.

Keep in mind that losing 10 pounds in a short span of time will require a high level of self-control, motivation and desire to accomplish for your efforts to be successful. If your body rejects the change, you might want to take it slow and give it some to adapt.

Red Robin Nutrition: From Starters to Desserts

Red Robin is an American chain of casual dining restaurants established in 1969 in Seattle, Washington.  As with most places to eat, the nutritional profiles of many Red Robin’s menu choices are extremely dense in fat, calories, sodium and fat. When dining at the restaurant, it is better to know the total nutritional load of your to be able to make the best food choice in accordance with your particular nutritional needs.


Red Robin offers a wide range of starters, which may offer you sufficient calories for your whole meal, or even your whole day. For instance, as per Red Robin’s official website, the Chili Nachos with Chicken contains more than 2,000 calories, 4,045 milligrams of sodium and 134 grams of fat. This quantity, according to Mayo Clinic, is equivalent to an entire day’s calories. So, if you decide to go with it, divide it between friends to avoid the bulky intake of calories.

red robin nutrition

Nutritional Facts of Starters:

Artichoke Dip

  • Calories- 1,210
  • Total Fat – 73 g
  • Cholesterol – 0 mg
  • Protein – 39 g
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 17 g
  • Total Carbohydrates – 101 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Fried Mushroom

  • Calories- 240
  • Total Fat – 12 g
  • Cholesterol – 0 mg
  • Protein – 4g
  • Sugars – 2 g
  • Sodium – 200 mg
  • Potassium – 0 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 14 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Sweet Potato Fries

  • Calories- 285
  • Total Fat – 15 g
  • Cholesterol – 0 mg
  • Protein – 3 g
  • Sugars – 12 g
  • Sodium – 423 mg
  • Potassium – 0 mg
  • Dietary Fiber – 5 g
  • Total Carbohydrates – 35 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Triple S Riblet                  

  • Calories- 997
  • Total Fat – 49 g
  • Cholesterol – 0 mg
  • Protein – 57g
  • Sugars – 45 g
  • Sodium – 2,015 mg
  • Potassium – 0 mg
  • Dietary Fiber – 4 g
  • Total Carbohydrates – 82 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

1/2 Order Yukon Chips and French Onion Dip

  • Calories- 3,606
  • Total Fat – 226 g
  • Cholesterol – 761 mg
  • Protein – 237 g
  • Sugars – 15 g
  • Sodium – 5,714 mg
  • Potassium – 1,410 mg
  • Dietary Fiber – 48 g
  • Total Carbohydrates – 186 g
  • Vitamin A – 472%
  • Vitamin C -40%
  • Iron – 113%
  • Calcium – 326%


If you are still hungry after having the appetizer, you might think about eating a burger. In absence of beverages or sides, a majority of Red Robin’s burgers offer more than your daily recommended intake of calories. For example, the Royal Red Robin Burger has 1,196 calories, 2,133 milligrams of sodium and 83 grams of fat. As per the AHA, high sodium diets lead to high levels of blood pressure and higher risk of heart diseases and strokes.

Nutritional Facts of Burgers

Banzai Burger

  • Calories- 223
  • Total Fat – 8 g
  • Cholesterol – 0 mg
  • Protein – 7 g
  • Sugars – 3 g
  • Sodium – 1,093 mg
  • Potassium – 1,221 mg
  • Dietary Fiber – 8 g
  • Total Carbohydrates – 34 g
  • Vitamin A – 102%
  • Vitamin C -72%
  • Iron – 25%
  • Calcium – 9%

Tavern Burger

  • Calories- 77
  • Total Fat – 1 g
  • Cholesterol – 0 mg
  • Protein – 7 g
  • Sugars – 7 g
  • Sodium – 594 mg
  • Potassium – 107 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 9 g
  • Vitamin A – 7%
  • Vitamin C – 20%
  • Iron – 4%
  • Calcium – 9%

Bonzai Burger

  • Calories- 4,463
  • Total Fat – 199 g
  • Cholesterol – 1,330 mg
  • Protein – 231 g
  • Sugars – 42 g
  • Sodium – 11,530 mg
  • Potassium – 1,000 mg
  • Dietary Fiber – 26 g
  • Total Carbohydrates – 445 g
  • Vitamin A – 68%
  • Vitamin C -218%
  • Iron – 106%
  • Calcium – 144%

Guacamole Burger

  • Calories- 240
  • Total Fat – 5 g
  • Cholesterol -0 mg
  • Protein – 19 g
  • Sugars – 5 g
  • Sodium – 440 mg
  • Potassium – 0 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 28 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 0%
  • Calcium – 0%

D.G.B Burger – ½ lb

  • Calories- 130
  • Total Fat – 2 g
  • Cholesterol -0 mg
  • Protein – 3 g
  • Sugars – 12 g
  • Sodium – 170 mg
  • Potassium – 0 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 27 g
  • Vitamin A – 20%
  • Vitamin C – 0%
  • Iron – 20%
  • Calcium – 10%

Chicken Sandwiches

Rather than going for a burger, choosing a chicken sandwich is a much healthier option although Red Robin’s chicken sandwiches still have many bad nutritional aspects to them. Take for example, the California Chicken Sandwich, which offers 836 calories, 2,057 milligrams of sodium and 44 grams of fat. Although this amount is around 50% of the amount of fat present in Red Robin’s burgers, it still in itself is a high-fat food. The amount of sodium is also quite high. To compensate for this bad nutrition, a better and healthier option is the Simply Grilled Chicken Sandwich, providing 420 calories in total with 1,018 milligrams of sodium and 8 grams of fat. Although still considered a diet high in sodium, the grilled sandwich is low in both calories and fat as compared to other sandwiches at Red Robin.

Nutritional Facts of Sandwiches

Crispy Chicken Burger

  • Calories- 3,150
  • Total Fat – 477 g
  • Cholesterol -400 mg
  • Protein – 54 g
  • Sugars – 308 g
  • Sodium – 1,870 mg
  • Potassium – 0 mg
  • Dietary Fiber – 31 g
  • Total Carbohydrates – 447 g
  • Vitamin A – 1,960%
  • Vitamin C – 28%
  • Iron – 108%
  • Calcium – 14%

Fish Sandwich and Fries

  • Calories- 126
  • Total Fat – 3 g
  • Cholesterol – 0 mg
  • Protein – 2 g
  • Sugars – 21 g
  • Sodium – 48 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 23 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 0%
  • Calcium – 0%

Teriyaki Chicken Sandwich

  • Calories- 160
  • Total Fat – 7 g
  • Cholesterol – 55 mg
  • Protein – 20 g
  • Sugars – 0 g
  • Sodium – 420 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 5 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 6%
  • Calcium – 0%

Chicken barbecue sandwich

  • Calories- 418
  • Total Fat – 36 g
  • Cholesterol – 0 mg
  • Protein – 0 g
  • Sugars – 34 g
  • Sodium – 1,942 mg
  • Potassium – 82 mg
  • Dietary Fiber – 36 g
  • Total Carbohydrates – 150 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 0%
  • Calcium – 0%

Blta Sandwich

  • Calories- 267
  • Total Fat – 3 g
  • Cholesterol – 120 mg
  • Protein – 47 g
  • Sugars – 7 g
  • Sodium – 466 mg
  • Potassium – 230 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 16 g
  • Vitamin A – 4%
  • Vitamin C -17%
  • Iron – 12%
  • Calcium – 7%


For the more weight-conscious people, Red Robin salads are usually the go-to menu choice. However, it is important to note that these salads are not as healthy as they seem. In fact, it is safe to say that they are even unhealthier than the restaurant’s burgers. For instance, the Crispy Chicken Tender Salad packs 1,450 calories, 2,520 milligrams of sodium and 97 grams of fat. According to the Mayo Clinic’s daily recommended intake of sodium, the sodium content present in Red Robin’s salad is way beyond an entire day’s recommended intake of both sodium and fat.

Nutritional Facts of Salads

Southwestern Chicken Salad

  • Calories- 166
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 0 mg
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 0 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

House Salad

  • Calories- 170
  • Total Fat – 2 g
  • Cholesterol – 10 mg
  • Protein – 6 g
  • Sugars – 29 g
  • Sodium – 100 mg
  • Potassium – 290 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 32 g
  • Vitamin A – 8%
  • Vitamin C -8%
  • Iron – 30%
  • Calcium – 30%

Freckled fruit salad- 1 cup

  • Calories- 120
  • Total Fat – 1 g
  • Cholesterol – 0 mg
  • Protein – 4 g
  • Sugars – 6 g
  • Sodium – 210 mg
  • Potassium – 0 mg
  • Dietary Fiber – 1 g
  • Total Carbohydrates – 24 g
  • Vitamin A – 0%
  • Vitamin C – 0%
  • Iron – 8%
  • Calcium – 4%

Side Caesar Salad

  • Calories- 500
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 0 mg
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 0 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Cobb Salad

  • Calories- 240
  • Total Fat – 2 g
  • Cholesterol – 293 mg
  • Protein – 3 g
  • Sugars – 12 g
  • Sodium – 293 mg
  • Potassium – 153 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 29 g
  • Vitamin A – 20%
  • Vitamin C -13%
  • Iron – 33%
  • Calcium – 33%


Besides their high-fat and high-calorie sandwiches, Red Robin is also famous for its unhealthy entrees of pasta. When you hear the choice of Grilled Chicken Pasta entrée, you automatically assume it is not so bad a choice, but closer assessment of the ingredients will tell you just how unhealthy they are. The entrée contains 1,399 calories combined with 2,112 milligrams of sodium and 64 grams of fat, the latter two are which are equal to a full day’s worth of sodium and fat.

Nutritional Facts of Pasta

Seafood Pasta

  • Calories- 303
  • Total Fat – 6 g
  • Cholesterol – 30 mg
  • Protein – 29 g
  • Sugars – 10 g
  • Sodium – 723 mg
  • Potassium – 486 mg
  • Dietary Fiber – 3 g
  • Total Carbohydrates – 35 g
  • Vitamin A – 107%
  • Vitamin C – 126%
  • Iron – 121%
  • Calcium – 91%

Southwest Chicken Pasta

  • Calories- 129
  • Total Fat – 3 g
  • Cholesterol – 0 mg
  • Protein – 0g
  • Sugars – 0 g
  • Sodium – 0 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 0 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Swirly Twirly Pasta

  • Calories- 70
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 231 g
  • Sugars – 8 g
  • Sodium – 70 mg
  • Potassium – 210 mg
  • Dietary Fiber – 2 g
  • Total Carbohydrates – 13 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 15%

Grilled Chicken Pesto Pasta

  • Calories- 16
  • Total Fat – 0 g
  • Cholesterol – 0 mg
  • Protein – 2 g
  • Sugars – 0 g
  • Sodium – 24 mg
  • Potassium – 35 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 2 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Chicken Parm Pasta

  • Calories- 1,635
  • Total Fat – 116 g
  • Cholesterol – 0 mg
  • Protein – 28 g
  • Sugars – 90 g
  • Sodium – 3 mg
  • Potassium – 1,362 mg
  • Dietary Fiber – 24 g
  • Total Carbohydrates – 145 g
  • Vitamin A – 5%
  • Vitamin C -84%
  • Iron – 30%
  • Calcium – 28%


If you still feel like having some dessert, you will only continue to pile up on calories, sodium and fat with Red Robin’s dessert options. For example, the restaurant’s Mountain High Mudd Pie contains 1,373 calories combined with 124 milligrams of sugar, 640 milligrams of sodium and 63 grams of fat. Again, it is recommended that you share the sweet dish with friends instead of gobbling down the whole thing yourself.

Nutritional Facts of Desserts

Very Red Velvet Cake

  • Calories- 788
  • Total Fat – 36 g
  • Cholesterol – 0 mg
  • Protein – 8g
  • Sugars – 84 g
  • Sodium – 284 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 110 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Apple Pie Bites – pieces

  • Calories- 544
  • Total Fat – 16 g
  • Cholesterol – 0 mg
  • Protein – 36 g
  • Sugars – 0 g
  • Sodium – 1,848 mg
  • Potassium – 0 mg
  • Dietary Fiber – 4 g
  • Total Carbohydrates – 64 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

Hot Apple Crisp with one scoop of vanilla ice cream- 1 serving of 500 grams

  • Calories- 280
  • Total Fat – 13 g
  • Cholesterol – 40 mg
  • Protein – 19g
  • Sugars – 5 g
  • Sodium – 1,190 mg
  • Potassium – 0 mg
  • Dietary Fiber – 5 g
  • Total Carbohydrates – 26 g
  • Vitamin A – 2%
  • Vitamin C -2%
  • Iron – 14%
  • Calcium – 29%

Brownie Fudge Sundae

  • Calories- 788
  • Total Fat – 36 g
  • Cholesterol – 0 mg
  • Protein – 8g
  • Sugars – 84 g
  • Sodium – 284 mg
  • Potassium – 0 mg
  • Dietary Fiber – 0 g
  • Total Carbohydrates – 110 g
  • Vitamin A – 0%
  • Vitamin C -0%
  • Iron – 0%
  • Calcium – 0%

German Chocolate Brownie Bite (mini)- 1 serving of 8 cubes

  • Calories- 3,022
  • Total Fat – 30 g
  • Cholesterol – 215 mg
  • Protein – 71 g
  • Sugars – 449 g
  • Sodium – 314 mg
  • Potassium – 1,786 mg
  • Dietary Fiber – 37 g
  • Total Carbohydrates – 650 g
  • Vitamin A – 9%
  • Vitamin C -33%
  • Iron – 65%
  • Calcium – 36%

Eating Healthy At Sonic (Sonic Nutrition, Calories and Food Menu)

More commonly known as Sonic, Sonic Drive-In is an Oklahoma based American drive-in fast-food restaurant chain with 3,557 restaurants spreading throughout the United States. This means that if you are ever on the road and your stomach starts to growl, you don’t have to search far and wide to find the inviting red and yellow sign of the fast food restaurant. If you are watching your weight, you will be definitely disappointed to find that most of Sonic’s menu is extremely high in fat, calories, sugar and sodium. However, if you cannot resist stopping by and ordering, it is possible to opt out for healthier options from the tempting food menu.

sonic calories

Breakfast Items

Kick starting your day with healthy and hearty breakfast offers the much needed fuel until lunchtime, but it is best to avoid eating something that is excessively unhealthy. If you are on a weight check, fats and calories are your biggest enemies. This means if you are browsing through Sonic’s breakfast entrée list, you need to avoid its Breakfast Toaster sandwich as the sandwich alone has 650calories, with 49 g of fat and 1510 mg of sodium.

The daily-recommended sodium intake as established by the American Heart Association is 1500 mg, so with just a breakfast sandwich at Sonic, you are going overboard the recommendation. If you are looking for healthier breakfast option, go for a Junior Breakfast burrito, which has around 280 calories, 830 mg of sodium and 15 g of fat.

Chicken Sandwiches and Burgers

If you are trying to lose weight, then Sonic’s SuperSONIC Double Cheeseburger is a total no-no. The burger packs 1,240 calories with 1,690 mg of sodium and 87 g of fat! Lighter choices include the Junior Burger that has 330 calories, 480 mg of sodium and 17 g of fat. Another good option is the Grilled Classic Chicken Sandwich that has 450 calories, 1,240 mg of sodium and 17 g of fat.

Sides and Snacks

When choosing a side to go with, you should really avoid the Chili Cheese fries, only a small serving of which is jammed with 430 calories, 730 mg of sodium and 23 g of fat. Another side you are better off avoiding is the Mozzarella Sticks that contain 440 calories, 1,050 mg of sodium and 22 g of fat. A healthier alternative include Apple Slices that come with no-fat Caramel Sauce. This side order contains 110 calories, 60 mg of sodium, zero fat, and 15 g of sugar.

CreamSlushes and Milk Shakes

Although the restaurant offer extremely tempting milkshakes, it is better to avoid them altogether as even a small size of any flavor brings along large amounts of calories and fat. A small Mini Oreo Cheesecake Shake packs 770 calories, 77g of sugar, 600g of sodium and 36g of fat, while a small Peanut Butter Cookie Shake contains 780 calories, 540 mg of sodium, 47g of fat and 61g of sugar.

Haves and Have Nots At Sonic

  • Majority of the burgers at sonic are loaded with calories, sodium and trans fat, which is the worst kind of fat for your health.
  • Most sandwiches are big and have over 500 calories and 20 to 60 grams of fat each. Smaller is certainly better, and your best option includes the Junior Burger with 310 calories, 0.5 g trans-fat, 610 mg of sodium and 15 g of fat.
  • It is always best to skip extras like bacon (70 calories and 5 g of fat) and cheese (60 calories, 5 g of fat) to minimize the intake of fat and calories.
  • Unleash your inner kid to save on some major calories. Go for stuff like The Corn Dog, which has 210 calories, 530 mg of sodium and 11 g of fat, Chicken Strips, which have 200 calories, 11 g of fat and 470 mg of sodium, and String Cheese with only 80 calories, 190 mg of sodium and 5 g of fat. These items from the kids’ menu are ideal selections for any adult watching out her weight!
  • When browsing through healthier options, go for the Grilled Chicken Salad with 310 calories, 1,070 mg of sodium and 13 g of fat or Santa Fe Chicken Salad, that contains 380 calories, 1,180 mg of sodium and 15 g of fat with no-fat Golden Italian vinaigrette if you are looking for a filling meal with lots of vegetables.
  • If you do not feel like having beef, you should definitely try The Grilled Chicken Wrap, which packs 380 calories, 1,440 mg of sodium and 11 g of fat.
  • Avoid frozen treats like Sonic Blasts, Cream Pie Shakes, malts, regular shakes, and CreamSlushes because they are extremely loaded with fat and calories. Slushes are mainly comprised of empty calories and sugar; so choose the smallest size if you really feel like having one. The standard size of 14 oz. of Diet Dr. Pepper or Diet Coke can be a fair treat as they contain around 8 g of fat and 220 calories.
  • If you feel like having an ice cream, go for the lowest calorie ones, which include the Junior Banana Split with 180 calories, 60 mg of sodium and 3.5 g of fat, and Vanilla Cone, which contains 180 calories, 80 mg of sodium and 6 g of fat.
  • If you are looking to have a breakfast with less than 450 calories and 30 grams of fat then Sonic is not the restaurant for you.

What About Sonic’s Diet Cherry Limeade?

Diet cherry lemonade is one of the numerous beverage options that you can find at Sonic. Being a diet drink, it is no surprise that it will be low in calories and sugar as compared to other traditional cherry lemonade, but that certainly doesn’t make it healthy. Although having the cherry drink occasionally can be an acceptable addition to your diet, this beverage is still not the best choice you can make.

Calorie Count

As per Sonic, both a small and mini diet cherry drink has 15 calories in total. If you are ordering a large or medium sized drink, you can expect 20 calories. With a Route 44 size however, your calorie intake will go up to 25 calories. For the purpose of comparison, a regular, small sized cherry drink at Sonic packs 170 calories, while the medium sized limeade contains 230 calories. The larger size has 340 calories while the Route 44 contains a gigantic amount of 340 calories.

Sugar Content

Remember that the diet cherry limeade is not sugar-free, but it is very low as compared to the standard version of the drink. Keeping your sugar intake in check in a great way to minimize the risk of obesity, heart disease and diabetes. For reference, keep the recommended sugar intake as suggested by the American Heart Association (AHA) in mind, which is six teaspoons of sugar every day for women and 9 teaspoons or less for men.

The diet limeade, regardless of its size, contains 2 g of sugar, which is equivalent to ½ teaspoon. In contrast, a small standard version of the die contains45 g of sugar, and the medium size has 60 g. The larger version packs 89 of sugar, and the Route 44 adds up to 121 grams of sugar, which equals to around 30 teaspoons.

Nutritional Content

Although the diet limeade is good news for people watching their weights, that does not make the drink nutritionally ideal. The only nutrient present in the beverage is vitamin C. Mini and small sized cherry limeade fulfill 4% of your total daily requirements of vitamin C, medium size offers 7%, the size large supplies 10% and the Route 44 offers 14%.

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A Healthy Alternative

Indulging in an occasional beverage of the diet cherry limeade is alright, but make sure you don’t make it a regular part of your diet. Also, try to stick to the one serving of small or mini size. Any size larger will only make you fuller and leave you less hungry for other nutritious foods. Consider making your own flavored beverage without any added sugar with fresh seedless cherries, limejuice, and ice. Not only will this help you avoid calories but also provide the body with the much-needed supply of fiber, vitamin C and potassium.

Nutritional Chart

If you are an avid Sonic fan, you would be better off with a nutritional chart in hand when at the fast food restaurant. This chart will provide you with all the necessary information about your favorite food stuffs, and will also explain the general content of nutrient present in the food menu. So, if you enjoy the restaurant’s meals and sandwiches, it is crucial that you keep a check on what exactly goes into your body by keeping in handy all the Sonic facts and nutritional details.

1200 Calorie Diet Plan: Complete Guide for Fast and Effective Weight Loss

The whole concept of weight loss is based on calories versus calories. It’s simple: eat fewer calories than you burn, either through exercise or general lifestyle habits. The quantity of food you eat every day will vary depending on your weight, height, and level of activity. Although this will be different for everyone, many people choose the 1200-calorie diet plan to lose weight because this is the lowest you can go in terms of calorie intake without compromising on the essential nutrients that your body needs.

Why the 1200 Calorie Diet Plan

The 1200-calorie plan is usually recommended because it accelerates weight loss for the regular person, who needs 1700 to 2400 calories every day to maintain her weight. A 1200 calorie intake is perfect as it ensures that no muscle mass is lost and retains a healthy nutritional status.

One restaurant meal can easily add up to more than 1200 calories, which means that you will have to be extra careful when choosing quality foods that will be satisfying and can be spread throughout the day’s course. Choosing foods that are high in protein, fiber and water will not make you feel skimpy and hungry.

Deciding the Eating Pattern

Even though you are planning to save calories, know that skipping meals is not the way to do it-this can result in extreme hunger that will ultimately cause you to go way beyond your 1200- calorie goal. The trick is to spread your 1200 calories over the course of 12 hours. You can try calorie division patters like three 400-calorie meals, three 350-calorie meals with one 150-calorie snack or three 300-calorie meals with two snacks of 150 calories. Whichever eating pattern you use, make sure it fits your every day’s schedule and satisfies your daily energy and hunger needs.

At every full meal, you need to incorporate in it 1 to 3 ounces of protein, 1 to 4 ounces of whole grains, and a cup of veggies. Sufficient protein intake is important as it helps you feel satiated, therefore prevents spells of overeating, and sugar cravings. Protein also assists in maintaining lean muscle mass, something that reduces your metabolic rate rapidly. Grains and vegetables consist of lots of fiber, that take longer to completely digest and thus help you feel fuller for long periods after meals.

Every day, you should also aim to add a minimum of 3 cups of dairy with low fat- also a good source of protein- one and a half cups of fruit, and small quantities of good, unsaturated fats in order to help with nutrient absorption and satiety. Sticking to a 1200-calories diet plan also means that you cannot afford to have alcohol, soft drinks or sugary treats.

So, What Does A 1200-Calorie Diet Plan Look Like?

Low-Calorie Breakfast

Breakfast is perhaps the most important meal of the day as it provides you with the daily dose of energy and prevents you from sneaking a doughnut or brownie. What you want during this meal is fruits, vegetables, whole grains, and protein from lean sources such as chicken and fish.

Sample Ideas

  • One scrambled egg containing only egg whites with cherry tomatoes spread on a whole-grain slice toast and an orange (300 calories)
  • A smoothie containing a small banana, a cup of skimmed milk, and a spoon of whey protein.
  • A slice of whole-grain bread with ¼ medium avocado, one Clementine and one big egg, cooked in ¼ of olive oil topped with a hint of salt and pepper.
  • 1 cup of low-fat yogurt with a cup of fresh blueberries
  • ½ cup of raspberries added in a ¾ small bowl of raisin bran and one cup of skimmed milk
  • ½ of Greek Yogurt, ½ banana and 6 small strawberries

If you are going for 400-calorie breakfast, try adding a tbsp. of nut butter, a toasted whole-grain slice, a portion of fruit or ½ ounce of cut nuts to any of the above mentioned options.


Lunch should be all about filling foods that contain lots of water and fiber such as cucumbers, lettuce, bell peppers, radishes, baby spinach, sprouts, and shredded carrots.

Sample Ideas

  • A salad is a great way to stock up on the necessary vegetables as well as protein, like grilled tuna or chicken in water, and approximately five wheat crackers. Season the salad with lemon juice and olive oil.
  • If you are not a salad person, another appetizing option includes a small whole-grain pita, an ounce of feta cheese, one cup of uncooked spinach, two tbsp of hummus, a few cherry tomatoes, three olives, and one tsp. of olive oil.
  • 5 ounces of brown rice with ½ a cup of stir-fried lean meat, 2 ounces of Greek yogurt and half a cup of broccoli.
  • 4 ounces of lean chicken or fish, skinless and grilled, along with 4 ounces of steamed mixed vegetables and a cup of small carrots.

If you are going for a 400-calorie lunch meal, you may want to add a tbsp. of hummus, a portion of fruit or 8 ounces of skimmed milk to your diet.


If you are watching your weight, it is best to avoid eating out at restaurants. However, if you must eat out, remember to opt for a leafy green salad with a little dressing coupled with a side of grilled or baked protein. Don’t give into eating fried foods, croutons, excess cheese and heavily sauced entrees.

When home, utilize low-calorie cooking methods such as roasting, stir frying, boiling, broiling, baking, and grilling.

Sample Ideas

  • Grill two ounces of salmon and present with a cup of boiled broccoli, a sweet potato, and one cup of skimmed milk.
  • Make ¾ cup of whole-grain pasta and top it with marinara sauce and two ounces of ground beef that is lean. Serve the dish with a big salad made from two cups of leafy greens, a tsp. of olive oil coupled with balsamic vinegar for added taste.
  • A small whole-grain roll stuffed with 2 ounces of grilled chicken meat and one cup of fresh mixed vegetables. For desert, you fix for yourself one cup of diced pears and a cup of fat free cottage cheese.
  • 4 ounces of lean and plain pork (barbecued), ½ cup of brown rice and 8 grilled asparagus stalks

You can also finish off your meals with half a cup of blueberries or raspberries for dessert.

Snacks (100 – 150 Calories)

Instead of munching on processed snacks, even though in small quantities, choose whole foods. The protein, healthy fats and fiber content present in these snacks will do a much better job at fulfilling your cravings than chips or chocolate ever will.

Sample Ideas

  • Carrot sticks dipped in low fat cottage cheese
  • An apple with ½ a tablespoon of nut butter
  • 1 plum and ½ ounce of nuts
  • A cup of butter less, air-popped popcorn topped with a dash of parmesan or feta cheese
  • Half a cup of freshly cut strawberries with string cheese
  • Half a cup of blueberries
  • ¼ cup of plain low-fat Greek Yogurt
  • A cup of sliced cucumbers
  • A cut of chickpeas coated with cocoa, cinnamon and sugar.
  • Two pieces of frozen banana pops with chocolate chips
  • An avocado smeared with non-fat cottage cheese
  • 1 banana
  • 1 peach
  • 10 unsalted almonds
  • 3 tablespoons of hummus

A cup of non-fat yogurt or skimmed milk coupled with a fistful size of fruit or a boiled egg. A couple of baby carrots are also another great option.

Creating a 1200-Calorie Meal Plan

For a 1200-caloire diet plan to be successful, planning is the key. So before you implement this new diet plan, here are a few things you need to consider.

At What Time Are You Most Hungry

Take into account the times when your hunger reaches its peak. Don’t save all your calories for the end of the day just because a diet plan that you found online says so. If having breakfast makes you sick, note that and factor it into your plan.


Although fluids don’t satiate hunger on their own, they sure forestall it. They are a key component of a healthy daily diet regime. More often than not, people mistake their thirst for hunger and stock up on food. Therefore, a good tip is to drink first, wait it out for about 15 minutes, and then eat if you are still feeling hungry. Be honest with yourself here.

Keep Your Behavior in Check

Remember that you end goal should be to watch your weight, not starve yourself. Avoid over-exercising or under-hydrating yourself. Extreme behaviors could put you at a risk of an eating disorder. If you notice rash patterns when it comes to your relationship with food, consult your doctor immediately.

Important Considerations to Keep In Mind

Although 1200 calories may be sufficient to meet your body’s daily nutritional needs, factors like activity level and hunger play an important role in your weight loss potential. If you are left feeling hungry even after the 1200-calorie diet plan, the National Heart, Lung and Blood Institute suggests increasing your daily calorie intake by around 100-200 calories. The important thing to remember here is to take in less calories than your desired weight maintenance. As long as you do that, you will keep losing weight.

The Effects of Exercise

In order to shed 300 calories every day, 60 minute of moderate exercise or 45 minutes of intense exercise will do the job. When you become more active, your energy levels also increase, and you may find that more calories are required to satiate hunger. However, it is important that you respect what your body tries to tell and make the necessary adjustments instead of just forcing down a strict diet plan and exercise regimen on it. The latter will only result in you losing motivation and prematurely abandoning your weight loss goals.

Consult Your Doctor before Starting the 1200-Calorie Diet Plan

Before starting any diet plan, it is recommended that you check with your physician, especially if you have a history of orthopedic or heart problems. Once you receive the green light, the next step is to compare your weight-loss plan with your energy needs. Preferably, your everyday calorie intake should be no greater than 1000 calories, after taking into account exercise. For instance, a woman weighing 150 pounds needs around 1950 calories per day to maintain her weight, which means that a 1200-calorie plan will result in a 750-caloire deficit. In order to not exceed the 1000 calories, the woman’s exercise routine should not burn any more than 250 calories daily. Your present weight, thus, is the fundamental factor on whether it is harmless to eat 1200 calories every day while also burning 300 calories through exercising. Do the math with the help of your own weight to decide what exactly your daily caloric needs are.

The Dangerous Of Going Too Low

When following a 1200-calorie diet plan, it is common for some people to be carried especially when they realize that they are doing well. Know that any diet that limits your calorie intake to 800 or less calories a day is considered ‘too low’, and has consequences. Relying only on one type of food, such as in diets like Grapefruit diet and cabbage soup diet only prevents your body from getting the nutrition it needs and can therefore cause the following side effects.

  • Nausea, diarrhea and/or constipation
  • Fatigue and weakness leading to mad mood and even depression
  • Heart problems
  • Gallstones
  • Gout
  • Loss of lean muscle mass
  • Anemia
  • Electrolyte imbalances

So make sure you don’t accidentally or intentionally go below 1000 calories in one day. Another important tip to keep in mind is to take a single multi-vitamin throughout the length of the 1200-calorie diet program. This will help you make sure you are getting enough of the nutrients to enable your body to work efficiently as a fat-burning machine. Good luck!

8 Benefits of Sweet Potatoes (+ Sweet Potatoes Nutrition/Calories)

There’s nothing better than a hot baked sweet potato with melting butter and a dash of cinnamon. This root vegetable comes from the morning glory family Convolvulaceae, and has large, sweet-tasting, starchy tuberous roots. Not only are they delicious, readily available and inexpensive, but also come with a myriad of health benefits. Contrary to popular belief, sweet potatoes are not related to your regular potatoes; they are vine plants.

sweet potatoes calories

Calories and Nutritional Value of Sweet Potatoes

Something that borders on both the positive and negative aspects of sweet potatoes is the number of calories they contain. A 5-inch, 130-gram sweet potato packs 112 calories while 100 grams contain 86 calories. If you are consuming an entire sweet potato, that is equivalent to 6% of the total daily recommended calorie intake of an average male adult. This may seem like a lot but if you look at the nutritional benefits of the vegetable, the calorie count doesn’t seem so bad.

Nutritional Value – Based On 100 Grams

  • 55 mg of sodium
  • 337 mg of potassium
  • 3 g of dietary fiber
  • 2 g of sugar
  • 1 g of total fat
  • 6 g of protein
  • 283% vitamin A
  • 4% vitamin C
  • 3% calcium
  • 6% of magnesium
  • 10% Vitamin B-6
  • 1% folate
  • 7% Niacin
  • 6% riboflavin
  • 7% thiamin
  • 3% vitamin K
  • 9% Pantothenic Acid
  • 8% copper
  • 25% Manganese
  • 2% zinc
  • 1% sodium
  • 5% phosphorus
  • 0 mg of Omega-3 fatty acids
  • 60 mg of Omega-6 fatty acids
  • 0 g of starch
  • 3% iron

Vitamin B-6

Vitamin B-6 helps lower the level of chemical homocysteine present in our bodies. Homocysteine is believed to be associated with degenerative diseases such as heart attacks.

Vitamin C

Although many people know and realize the importance of vitamin C in fighting flu and cold viruses, few are actually aware that this vital vitamin plays a key role in tooth and bone formation, blood cell growth and digestion. It also helps to increase the rate at which wounds heal, produces collagen, which forms the skin structure, and helps keep it looking youthful and glowing, and helps us deal with stress. Furthermore, it safeguards our bodies against contaminants that may be linked to cancer.


Iron is a key contributor to the production of white blood cells, and helps the body resist stress. It also improves the functioning of the immune system and metabolizes protein among other nutrients.


Magnesium is very important for healthy blood, bone, artery, nerve function, and muscle, yet the majority of people are deficient in this necessary mineral.


Potassium is a crucial electrolyte that helps regulate nerve signals and heartbeat. Just like any other electrolyte, potassium carries out various important functions, such as calming muscle contractions, controlling and protecting the kidney activity and reducing swelling.

Beta Carotene

Sweet potatoes have a plentiful supply of vitamin A (in the form of beta-carotene) and other carotenoids. Carotenoids are a powerful antioxidant that strengthen the eyesight and enhance our immunity to diseases, protect our body against the effects of aging, and help keep cancer at bay.

A study conducted at the Harvard University included more than 124,000 people who showed a 32% reduction in the risk of developing a lung cancer. These people consumed foods rich in carotenoids on a regular basis. Another study involving women showed that those participants who had received treatment for breast cancer at an early age and consumed carotenoid rich foods had the least chance of cancer recurrence.


Your body easily breaks down the proteins in sweet potatoes and they are also digested easily. The enzymes are converted into amino acids, which you need if you work out regularly.

Vitamin K

Vitamin K is vital for human health as is reinforces the bones and boosts theirosteotropic activity.

This vitamin is also critical for the health of the brain, as it lessens the level of neural damage in patients of Alzheimer’s disease.

Omega 3 Fatty Acids

Omega-3 fatty acids are consumed by your body for making energy, managing blood flow and stopping various strokes and heart diseases. Combined with omega-3 fats, potassium also aids in regulating the blood pressure and heart rate.

Health Benefits of Sweet Potatoes

Managing Stress

As per the Los Angeles Department of Public Health, sweet potatoes comprise of magnesium, which is the go-to element for destressing a body. The mineral promotes calmness, relaxation, and lifts up spirits. Moreover, it also improves the health of your blood, artery, bones, nerve health and muscle.

Healthy Hair and Skin

According to a 2004 study, vitamin A helps protect the skin against sun damage while vitamin C promotes the production of collagen, the main structural protein present in skin and other connective tissues. Vitamin E is also known to contribute to a healthy, glowing and youthful looking skin.

Better Digestion

The Cleveland Clinic states that sweet potatoes are a great source of dietary fiber, which assists the body in maintaining a healthy digestive tract by regulating digestion.

Healthier Heart

Sweet potatoes are rich in vitamin B6, which is important for breaking down a component known as homocysteine. Homocysteine contributes to the hardening of blood vessels and arteries, and vitamin B6 helps keep these important blood pathways healthy and flexible, which in turn allows the blood to circulate easily.

Furthermore, sweet potatoes also have high quantities of potassium, which plays a key role in lowering blood pressure level by eliminating any excess of sodium present in the body to regulate fluid balance. It is also a vital electrolyte that assists in regulating the heart’s natural rhythm, and allows the central nervous system and the brain to function smoothly.

Diabetes Prevention

Sweet potatoes are known to have a low glycemic index scale, and current research suggests that they may also lower spell of low insulin resistance and blood sugar level in diabetics. The quantity of fiber present in sweet potatoes also helps with type 1 diabetes as they decrease the levels of blood glucose. People with type 2 diabetes may experience improved insulin, lipids and blood sugar levels.

Improved Chances of Fertility

For childbearing females, consuming iron from different plant sources is believed to improve fertility, as per the findings of Harvard Medical Harvard Health Publications. The presence of vitamin A is also important during the lactation and pregnancy period for hormone synthesis.

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Choline is an essential and flexible nutrient found in sweet potatoes that helps with muscle movement, sleep, memory and learning. It also helps to maintain the cellular structure of the membranes, assists with the absorption of fat, improves the transmission of nerve impulses and reduces continuing inflammation.

Improved Vision

According to an MD, Jill Koury of Duke, a deficiency in vitamin A can cause the external parts of the eye’s photoreceptors to damage, thus deteriorating normal eyesight. Rectifying any vitamin A deficiencies with beta-carotene rich foods can help restore the eyesight.

Another noteworthy point about sweet potatoes is the presence of antioxidants vitamins C and E, which have shown to promote health of the eyes and also prevent them from any degenerative damage.

What Makes Sweet Potatoes So Great?

Sweet potatoes are highly versatile, which means that they can be roasted, steamed, grilled, baked, or pureed. You can also enjoy them as part of soups and stews, or a leafy green salad. Another great tip to get all the vegetable’s nutrients is by pureeing them and adding to baked goods and smoothies.

Incorporating Sweet Potatoes in Your Diet

Avoid purchasing sweet potatoes that have wrinkles or soft skin, soft spots or cracks. Store your purchase in a dry and cool place and consume within 3 to 5 weeks.

Roasting the vegetables is the best to bring about its natural flavor. Avoid adding on it too much butter or marshmallow toppings to benefit the most out it. Remember that sweet potatoes on their own are quite calorie-dense, which means you shouldn’t be adding more to the count. Instead, add a pinch of spice such as cumin, curry powder or cinnamon to enhance the taste.

The quickest way to add a sweet potato in your diet is by microwaving it until it becomes soft. Wait for it to cool down then enjoy it with a sprinkle of olive oil or low-fat Greek yogurt. Try the following recipe for added taste and benefits of the vegetable.

Roasted Sweet Potato Fries


  • 1 large sweet potato with skin on
  • 5 tsp. of ground cumin
  • ¼ tsp. of garlic powder
  • ½ tsp. of crushed black pepper
  • 1 tbsp. olive oil
  • ¼ tsp, cayenne pepper


Heat the oven to 425 degrees. Wash and cut the potato into thin strips. In a bowl combine all the spices and olive oil and mix them well. Toss in the cut potato strips and coat them with the spice mixture. Now place the strips in a baking tray and roast them for about 20 minutes. Flip the fries to bake the other side for an additional 15 minutes or until they have browned and crisped.

7 Unknown Benefits of Chicken Breast + Calories & Nutritional Value

Chicken breast, especially boneless and skinless is the most respected form of lean protein that is also very tasty. Additionally, it is low in calories, yet high in protein, which makes it perfect for weight maintenance. Besides it being a fat burning powerhouse, chicken breast is also bring along numerous health benefits that are essential for maintaining good health.

Calories and Nutritional Value of Chicken Breast

100 grams of chicken breast meat has 165 calories, while half a breast without skin and bone (86 grams) packs 142 calories. A 140-gram cup of chopped chicken breast meat has 231 calories. Similarly, 200 grams of the meat would have about 340-350 calories, with about 13 grams denoting fat. Although this is a very healthy meal option, you have to be extra careful about what else you consume with the meal. If you wash down the chicken breast meat with a large soda, you are very likely to ruin all the benefits offered by this healthy meal. Exercise is a common and very effective means of offsetting all these added calories.

Chicken Breast calories

Nutritional Value- Based On a 100 Grams

  • 4 g of total fat
  • 3 mcg of Vitamin B12
  • 85 mg of cholesterol
  • 74 mg of sodium
  • 0% dietary fiber
  • 31 g of protein
  • 0 IU of Vitamin A
  • 3 mg of Vitamin E
  • 3 mcg of vitamin K
  • 1 mg of Thiamin
  • 7 mg of niacin
  • 0 mcg of Folate
  • 0 mg of Pantothenic Acid
  • 3 mg of Choline
  • 2 mg of Betaine
  • 0 mg of calcium
  • 0 mg of iron
  • 0 mg of Magnesium
  • 6 mg of Vitamin B6
  • 228 mg of phosphorus
  • 256 mg of potassium
  • 0mg of sodium
  • 0 mg of Zinc
  • 2% copper
  • 1% manganese
  • 1 mg of Riboflavin
  • 6mcg of selenium

At first glance, many people are taken aback seeing the high level of cholesterol, but it only accounts to 24% of your total daily-recommended value, which means you will be fine as long you don’t take good care of what you eat besides the chicken meat.

Half a chicken breast comes with 142 calories and only 3 grams of fat. What we learn from chicken breast nutrition is there are zero carbs, fiber and sugar, but 27 grams of protein! Additionally, you can get a plentiful supply of essential vitamins such as vitamin E, vitamin B6 and vitamin B12, along with other important vitamins necessary for the smooth functioning of the body. These include niacin, riboflavin, pantothenic acid and thiamin.

Minerals, that are also very beneficial for the body, are found in abundant supply in just a single serving of chicken breast meat. For instance, selenium and phosphorus account up to more than 20% of the daily-recommended mineral intake. Small but helpful quantities of iron, calcium, zinc and potassium are also present in chicken breast meat.


Chicken is one of the biggest suppliers of protein usually found in people’s meals. The quantity of protein found in 100 grams of chicken equals 18 grams. Protein plays a key role in our diet, and is a product of amino acids, which are the foundation of our muscles. The daily-recommended intake of protein is 1 gram per every kilogram of the body mass. For athletes however, the number is a little different, and the daily protein requirement is around 0.6 grams to 0.9 grams per each pound, which is more than double of the daily regular requirement.

Minerals and Vitamins

Chicken is not only plentiful in protein, but also in minerals and vitamins, both of which are extremely helpful in enabling our body to perform various activities. Vitamins B, for instance, are useful in preventing problems like cataracts and different skin disorders, eliminating weakness, boosting immunity, improving the nervous system, regulating digestion, along with preventing heart disorders, migraine, diabetes, high cholesterol and grey hair.

Vitamin A assists in building the vision while vitamin D helps in bone strengthening by promoting calcium absorption. Minerals like iron help in the formation of hemoglobin, increasing muscle activity and eradicating anemia. Sodium and potassium are electrolytes, and phosphorus helps in tackling weakness and metabolic issues, promoting bone health, and improving brain function.

Health Benefits of Chicken Breast

Weight Loss

Diets that have high levels of protein are known to effectively reduce weight, and chicken is one the most common foods for weight loss since it brings high protein content along with all the other essential nutrients. Trials and studies show that substantial weight loss was noted in those people who regularly snacked on chicken.

Blood Pressure Control

Chicken consumption has proven to be useful in regulating blood pressure. The study involved participants who were experiencing hypertension. The diet also included nuts, fruits, vegetables and low-fat dietary products.

Reduced Risk of Cancer

Studies show that the risk of colorectal cancer was higher in non-vegetarians who consumed high amounts of ham/pork, red meat as compared to fish and chicken eaters. In fact, the risk of cancer in the latter group of people was actually reduced.

Reduced Risk of High Cholesterol

The amount of cholesterol and saturated fat present in red meat such as lamb, beef, and pork is comparatively very high as compared to the levels found in chicken, vegetables and fish. Hence, the American Heart Association (AHA) recommends consuming fish or chicken in place of red meat to reduce the risk of high cholesterol and subsequent development of different heart diseases. It is important to note, as per the suggestion of AHA that the consumption of chicken and fish should also be kept to normal levels, as over consumption of the foods can lead to different heart diseases or strokes.

Nature’s Anti-Depressant

Chicken is rich in an amino acid known as tryptophan, which provides your body with the relaxing feeling. In fact, if you happen to be feeling a little depressed, eating some chicken breast meat will boost the brain’s serotonin levels, improve your mood, blast the stress and lull you to sleep.

Prevents Bone Loss

Due to its high protein content, eating chicken will help fight bone loss and thus reduce the risk of arthritis and osteoporosis.

Boosting Metabolism

The presence of Vitamin B6 promotes metabolic cellular reactions and enzymes, which means that consuming chicken breast meat will maintain the health of your blood vessels, keep your energy levels high, and boost metabolism so your body can burn more calorie and maintain a healthy activity level and weight.

Quick and Easy Chicken Serving Ideas

You can do so much with this healthy and tasty bird, but if you are pressed for time and trying to watch your weight, the following 5 recipes are for you!

Chicken Salad

Simply add roasted chicken breast, cranberries or cherries, halved pitted grapes, boiled mushrooms, diced green onions and cubed apple to a bowl and mix well. Add a hint of salt and pepper as per your preference.

Chicken Sandwich

Prepare two toasted slices of bread and coat them with butter. Now add to the bread slices of beetroot, cucumber, capsicum, onion, and cooked chicken. Add salt and pepper for added taste and serve with mayonnaise or ketchup.

Oven-Fried Chicken

Season salt and paprika over a medium-sized cut chicken breast chunks. Dip all the chunks in egg white and then dip them into a mixture of crushed cornflakes. Prepare your baking tray with some grease and put the chicken chunks on top of it. Cook in the microwave or oven until ready.

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Chicken Breast with Stuffed Spinach

In a big skillet, sauté one or two onions using olive oil until they turn golden brown. Next, steam the spinach separately and add to it some salt, pepper and a dash of lemon zest if you prefer the taste. Keep it aside. Dice the chicken into chunks that are large enough to fit in a small roll. Use these diced breast chunks to roll up the spinach. Once you have the pieces wrapped up in the vegetable, secure them with a toothpick. Next, add a little more oil to the same skillet and cook the chicken until it becomes golden brown. Throw away the toothpicks and serve.

Lemon and Pepper Breast

If you like the taste of a tangy chicken, simply sprinkle some lemon pepper seasoning on the piece of chicken breast. You can easily find this seasoning on any local store and even online. Next, squeeze out one lemon or half a lemon onto both the sides of the chicken and let it marinate for about 30 minutes or so. Make some small holes in the chicken breast piece for the lemon juice to fully soak in and release its flavor. Bake the chicken at around 400 F until it is fully cooked. You can add other spices and seasonings of your choice, and this makes a great recipe especially if you are trying to control your weight. Furthermore, it is quite simple to make and will be ready in no time.

Spinach Nutrition/Calories, Health Benefits and Recipes

Spinach is an edible flowering plant that comes from the Amaranthaceae family and is native to western and central Asia. Its leaves are consumed as a vegetable and are loaded with nutrients in a low calorie package. Since this leafy green vegetable is rich in minerals, fat-soluble vitamins, water-soluble vitamins, and wide range of phytonutrients, there are a number of ways to add spinach your daily mealtime plan and benefit from a number of nutritional benefits. For instance, a recent study suggested that sautéing spinach retained its carotenoid content in comparison with frying, boiling or steaming.

Spinach Nutrition Calories

Calories and Nutrition in Spinach

100 grams of spinach contains 23 calories while a package of the vegetable packs 66 calories. A leaf weighing 10 grams contains 2 calories while a 30-gram cup has 7 calories. Lastly, if you decide to consume a whole 340 gram bunch of spinach, your calorie intake will increase by 79 calories.

Nutritional Facts – Based On 100 Grams

  • 4 grams of Total Fat (polyunsaturated fat 0.2 grams +Monounsaturated fat 0.2 grams)
  • 0 milligram cholesterol
  • 79 milligrams of sodium
  • 558 milligrams of potassium
  • 2 grams of dietary fiber
  • 4 grams of sugar
  • 9 grams of protein
  • 187% of Vitamin A
  • 46% Vitamin C
  • 9% Calcium
  • 15% Iron
  • 0% Vitamin D
  • 10% Vitamin B-6
  • 0% Vitamin B-12
  • 19% Magnesium
  • 604% Vitamin K
  • 5% thiamin
  • 11% riboflavin
  • 4% niacin
  • 49% folate
  • 1% pantothenic acid
  • 0 milligrams of choline
  • 550 milligrams of betaine
  • 10% calcium
  • 5% Phosphorus
  • 4% zinc
  • 6% copper
  • 45% manganese
  • 1% selenium


Spinach is one of the best sources of potassium, where a hundred grams of the vegetable contains 558 mg of potassium, which equals to 16% of the total recommended daily value. This is surprising since the same quantity of bananas (that have always been considered the king of potassium) contains 358 mg of potassium. Potassium helps preserve bone mineral density and retains muscle mass. Besides that, it also prevents kidney stones from forming and controls blood pressure and heart rate.


Spinach is also packed with magnesium, where 100 grams of the vegetable contains 79 mg of this mineral, which is equivalent to 20% of the daily-recommended value intake.

Magnesium is crucial for regulating brain activity and maintaining nerve operation along with controlling blood sugar and blood pressure. This mineral is also vital in protein synthesis.


Spinach is the richest when it comes to iron as compared to all other irons. 100 grams of the vegetable packs 2.7 mg of iron, which aids the production and regulation of red blood cell and prevents hair loss and anemia.


Spinach contains a wide variety of vitamins such as vitamins A and C along with lutein, polyphenol, zea-xanthin, and beta-carotene. Such a potent and rich combination of antioxidants safeguards your body from any reactive oxygen species and oxygen-derived free radicals. These two affect the growth of different diseases and the aging process.


Spinach has an astonishingly impressive amount of protein, equaling to 2.9 grams per 100 grams. Proteins present in spinach are easily broken down and digested by enzymes into amino acids that are particularly important if you are breaking a sweat in the gym.

Nitrates and Kaempferol

Spinach is rich in an antioxidant known as Kaempferol, which reduces the risk of developing different types of chronic diseases and cancer. Spinach also promotes heart health due to the plentiful presence of nitrates.

Zea-Xanthin and Lutein

Zea-xanthin offers your eyes with safeguarding light-filtering properties and antioxidants. On the other hand, lutein the lutein content present in spinach enhances eye operation and keeps retinal degeneration at bay. Lutein decreases eye tension by collecting in the eye tissues.

Vitamin A

Vitamin A is responsible for maintaining a good skin and eye health. Spinach is highly rich in vitamin A, where 100 grams of the vegetable provides 93761IU of the vitamin, which is equivalent to 188% of the daily intake.

Vitamin K

Vitamin K is present in plentiful amount in spinach- 100 grams 604% of the daily-recommended intake. This vitamin is imperative for your health as is fortifies the bones and increases the osteotropic activity of the bones.

Vitamin K is also critical for the brain health, as it reduces the level of neural damage in patients experiencing Alzheimer’s disease.

Vitamin B

Spinach is extremely rich in B-group of vitamins which include B1 thiamin (0.1 milligrams), B2 riboflavin, (0.2 milligrams), B3 niacin (0.7 milligrams), B6 (0.2 milligrams) and B9 folate (149 mcg).

Vitamin B complex maintains your body’s energy levels throughout the day.

Vitamin C

Vitamin C is very important for strengthening the immune system, and spinach contains 47% (28.1 mg) of the daily-recommended value of this vitamin. In comparison to this vegetable, grapefruit has a slightly more amount of vitamin C- 31.2 milligrams.

Vitamin C is a key antioxidant that strengthens the immune system and enables your body to fight the infections and free radicals while also cleansing it from oxygen-derived harmful radicals.

Omega 3 Fatty Acids

Spinach packs an abundant amount of omega-3 fats, which are utilized by your body for producing energy, regulating blood flow and preventing different heart diseases and strokes. Coupled with omega-3s, potassium also helps regulate the blood pressure and heart rate. In addition, because spinach is rich in iron, you stop iron deficiency anemia by consuming the vegetable every day


Fiber is excellent for ensuring the health and smooth functioning of your digestive tract. Since spinach is loaded with fiber, it ensures there remains little or no room for problems like constipation, since it encourages regularity due to the high water and fiber content.

Spinach also contains plentiful quantities of both insoluble and soluble fiber, both of which are beneficial for the body. Insoluble fiber stops constipation and smoothens the functioning of the digestive system while soluble fiber stops the body from absorbing cholesterol and fat from food, controls cholesterol and sugar levels, helps the body get rid of any toxins and makes it feel good throughout the day.

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Health Benefits of Adding Spinach to Your Diet

  • Low in calories, high in fiber- Spinach is very low in calories while it packs a good amount of soluble dietary fiber, both of which make the vegetable a highly recommended one by many dieticians and fitness freaks.
  • May help the body fight against cancer- spinach and other leafy greens contain an element known as chlorophyll, which is believed to block any carcinogenic effects of heterocyclic amines that are generated when grilling food at an extremely high temperature.
  • Promotes health of hair and skin- spinach is rich in vitamin A, which is vital for the production of sebum to maintain the moisture in hair. It is also important for the development of all tissues present in the body, including hair and skin. Spinach, along with other leafy greens is also rich in vitamin C, a crucial element in the growth and maintenance of collagen, which gives structure to hair and skin.

Selecting and Storing Spinach

Picking fresh spinach isn’t that hard; you just have to look for one that looks fresh, is medium to dark green in color, and shows no visible signs of decay. Spinach should be stored in a sealed plastic bag in the refrigerator for around four days. Never wash the vegetable before storing it as the moisture will only result in spoilage. Before consumption however, make sure you wash it thoroughly as the stems and leaves tend to collect chemicals and soil. Due to the abundant presence of iron, raw spinach usually tastes metallic, and the taste gets milder with cooking.

Tasty Spinach Recipes

Without a doubt, spinach is one of the healthiest vegetables out there, but it may not appeal to everyone’s taste buds. To help you get the most out of the vegetable without compromising its taste, here are a couple of recipes.

Creamed Spinach


  • A small, finely chopped onion
  • 25 grams of butter
  • 2tbsp plain flour
  • 200g bags of spinach (x2)
  • 100ml cream
  • Fresh nutmeg


Heat the butter in a pan and then add to it onions. Cook until soft. Add the flour and cook it for another 2 minutes, then start to slowly whisk in the milk. When all ingredients are mixed together, cook for about 5 mins until thick.

Meanwhile, boil the spinach leaves in a colander until the leaves become wilted. Drain the extra water and then chop. Add the chopped leaves to the sauce and give it a last stir on the heat. Grate nutmeg on the dish and serve.

Spinach Smoothie for the Perfect Breakfast


  • Raw spinach 2-3 cups
  • Frozen banana 1 cup
  • ½ cup water
  • ½ cup ice
  • 1 tbsp. Almond butter
  • 1 tbsp. Spirulina powder (optional)
  • 1 pitted date


Simply combine all the ingredients in a blender and blend until you achieve the desired level of thickness. Add liquid or ice for a runnier result and remove water for a thicker result. Enjoy!

12 Amazing Benefits of Lemon Water (By Adding It to Your Daily Routine…)

A glass of lemon water a day (preferably in the morning) helps keep the doctor away…

Lemon water is an insanely inexpensive detoxifying drink that leaves your skin glowing, improves digestion, helps you shed extra pounds and is loaded with vitamin C. A cup of freshly squeezed lemon juice can meet 187% of your daily recommended intake of vitamin C, along with providing sufficient doses of magnesium, copper and potassium, calcium and phosphorus.

lemon water benefits

Quick Nutritional Value Chart

A cup of fresh lemon juice contains:

  • 61 calories
  • 6 grams of sugar
  • 3 grams of protein
  • 0 grams of fat
  • 112 milligrams of vitamin C
  • 303 milligrams of potassium
  • 1 milligrams of vitamin B6
  • 7 micrograms of folate
  • 1 milligrams of copper
  • 4 milligrams of vitamin E
  • 1 gram of fiber
  • 6 milligrams o magnesium
  • 1 milligrams of thiamin

Adding a tall glass of warm or cold lemon water to your daily morning routine will bring you the following incredible benefits:

1.  Faster Digestion

Lemon juice is a great detoxifier and flushes the body of any toxins and undesired materials. Furthermore, it promotes the production of gastric juice which is essential for digestion. Lemons are loaded with vitamins and minerals. Also, they rid your body of toxins and loosen ama in the digestive tract. In case of indigestion symptoms, like bloating, belching and heartburn, lemon juice can relieve the unpleasant effects. Lemon water is also recommended for cancer patients by the American Cancer Society to assist in stimulating bowel movements.

2. Cleansed System

Since lemon juice has a diuretic effect, it increases the body’s rate of urination and helps wipe out undesired materials at a faster rate. This has a positive effect on your urinary tract. Also, the citric acid present in lemon juice maximizes the function of enzymes, stimulating the liver and aiding in detoxification.

3. A Stronger Immune System

Vitamin C is a well-known immune system booster, and lemon juice is a great source of vitamin C. Lemons are also rich in potassium, which speeds up nerve and brain function, and controls blood pressure. Vitamin C present in lemons also delivers anti-inflammatory effects. You can also use it as support for respiratory issues, such as asthma.

Plus, it improves the body’s ability to absorb iron, which plays a key role in strengthening the immune system. Lemon juice also contains saponins, a component with antimicrobial properties that assist in keeping flu and cold at bay. Lastly, it helps decrease the quantity of phlegm produced.

4. Balanced pH Levels

Although high in citric acid, lemons are highly alkaline. They contain both ascorbic and citric acid, weak acids that are easily metabolized by the body which then allows the minerals from the lemons to assist in alkalizing the body. The body is more prone to developing diseases when the pH is acidic. Drinking lemon water on a daily basis helps eliminate everyday acidity from the body, which includes uric acid (present in the joints), one of the main causes of inflammation and pain.

5. Clear, Glowing Skin

Vitamin C, along with other antioxidants, helps reduce blemishes and wrinkles, and helps fight free radical damage. Vitamin C is essential for a healthy and glowing skin while its alkalizing properties help kill bacteria known to cause pimples and acne. Lemon juice can also be directly applied on the skin to reduce spots and scars.

benefits of lemon water

6.  Better Mood

The scent alone of lemons is super refreshing. Plus, lemons contain a higher quantity of negative charged ions as compared to numerous other foods, which provide your body with more energy as it nears digestion. Lemons are also known to reduce stress, depression and anxiety.

7. Lower Risk of Cancer

Various studies have shown that lemon extracts can effectively fight malignant cells that cause different types of cancers, including colon cancer, lung cancer and breast cancer. Other studies claim that lemons destroy cancer more successfully than chemotherapy! The good news is that lemons also wipe away the bad cells, leaving the good cells intact and healthy.

The cancer-fighting quality of lemons comes from the presence of a compound known as a limonin. According to the results of a cultural study “Nutrition and Cancer” carried out in 2001, limonin, at a concentration of 100/milliliter/micrograms, was effective at moderately slowing down the growth of human ovarian cancer cells and killing breast cancer cells.

8.  Improved Eyesight

Besides being rich in vitamin C, lemons also contain vitamin A (1% per every 244 grams), which is an essential nutrient for healthy vision. Vitamin C also has an overall positive impact on the eyesight and prevents issues such as cataract and macular degeneration.

9.  Lowered Blood Pressure

Lemons are loaded with vitamin C and other antioxidants, making them a great blood thinner and purifier. Furthermore, the fruit consists of potassium, a mineral that assists in lowering blood pressure by flushing out excess sodium from body.

10. Reduced Risk of Kidney Stones

The citric acid content of lemon helps prevent calcium kidney stones. Also, lemons contain citrate which helps in preventing oxalate crystals from forming, one of the most common type of kidney stones.

11. Fresher Breath

Lemon water helps thwart bad breath in two ways. Firstly, by eliminating all the bad-breath-causing bacteria present in the mouth and secondly, by wiping away all the toxins stored up in the liver that may be releasing foul smelling substances in to the bloodstream which then travels to your lungs and then out the mouth.

Not only do lemons help rid the mouth from the oral stench but are also a great tooth pain reliever. However, excess use of lemon juice on the teeth can cause the enamel to erode owing to the presence of citric acid. Avoid brushing your teeth right after drinking lemon juice. The ideal way is to brush prior to drinking the water, or waiting a few hours after.

12. Weight Loss

Lemons contain pectin fiber, which can greatly suppress hunger and help you avoid unnecessary food cravings, thereby helping you lose weight. Also, if you are substituting lemon drink in place of your usual soda, coffee or tea, you can significantly cut down on calories and shed some pounds.

lemon water


Drinking too much lemon water can cause your skin to dry out and become flaky, especially if it is already dry. Since the fruit contains acid, drinking lemon water excessively can also result in heartburn, upset stomach, ulcers, gallbladder or kidney problems, frequent urination and thus dehydration. If you are healthy and weigh less than 150 lbs., you should add a half lemon into 8 to 12 ounces of clean water and drink it in the morning. If you weigh over 150 lbs., drink the same amount two times a day, or squeeze a whole lemon into 24 to 32 ounces of clean water.

Hot or Cold?

Nutritional experts suggest a lukewarm water temperature since boiling can kill the enzymes. Cold water, on the other hand, may disrupt its digestive benefits since your body will need to exert more energy to absorb the nutrients, unlike in the case of lukewarm water.

How to Prepare

The first thing you could do is squeeze the lemon juice (either with the help of a lemon squeezer or with your hands) into a cup of lukewarm water. Another way is to cut thin lemon slices and soak them in a jar of water. Remember to let it sit for a while (preferably overnight) to allow the flavor and nutrients to dissolve in the water thoroughly. Make sure you scrub the rinds properly.

Some Additional Tips to Keep In Mind

  • Drink lemon water in the morning, and 15 to 30 minutes before each meal
  • Avoid bottled lemon juice and instead squeeze it fresh
  • Use a straw to drink the lemon water to prevent the acid from affecting the teeth
  • Follow up with a big glass of water to wash away any leftover acid in the mouth
  • Avoid adding honey or sugar to the water for maximum benefit. However, to enhance the taste you can add a few mint leaves, a pinch of cinnamon or a slice of fresh ginger.
  • When done squeezing out the juice, do not throw away the skins as they are packed with minerals like dietary fiber, potassium, calcium, iron, beta carotene, vitamin A and C. You can either eat the skin by thinly grating it and then adding it into desserts, drinks or foods, or you could rub the lemon skin on your skin for a quick, healthy and refreshing glow. Just make sure the lemons you are are organic, so you won’t have to worry about pesticides from entering your system.
  • Avoid lemon water if you are already experiencing heartburn, have an ulcer or if by any chance are allergic to lemons.

Calories in Broccoli – Other Nutritional Facts and Benefits

When it comes to high levels of nutrition and taste, broccoli is an all-star food with numerous health benefits. Low in calories, broccoli is packed with essential minerals, vitamins and fiber. Broccoli comes from a family of vegetables known as cruciferous vegetables and its close relatives include cabbage, cauliflower, and Brussels sprouts.

Broccoli consists of sulforophane, a compound present, especially in cruciferous vegetables that contain sulfur. Researchers are in the process of studying the anti-cancer qualities of sulforophane and have concluded many interesting results. However, more research is needed to draw any certain conclusions.

broccoli calories


100 grams of broccoli contains only 34 calories! This vegetable is low in cholesterol, and low in saturated fat. Besides, it is a great source of Thiamin, Protein, calcium, pantothenic acid, magnesium, and iron, and a rich source of vitamins A, C, E and K, dietary fibers, vitamin B6, manganese, folate, riboflavin and potassium.

A cup (91 grams) of steamed broccoli contains 31 calories. Each cup of chopped broccoli contains 6 grams of carbohydrates, which in turn provides 24 to 31 calories. All three types of carbohydrates, sugar, fiber and starch are present in a broccoli. Because it is so low in calories, it makes sense why broccoli along with other cruciferous vegetables would help with weight loss. After all, if you snack on a bowl of low-calorie broccoli, you will have less room for a high-calorie bowl of mashed potatoes with sour cream and butter.

Nutritional Facts (100 Grams)

  • 4 grams of total fat
  • 33 mg of sodium
  • 316 mg of potassium
  • 7 g carbohydrates
  • 6 g of dietary fiber
  • 7 g of sugar
  • 8 g of protein
  • 12% vitamin A
  • 4% calcium
  • 148% vitamin C
  • 3% iron
  • 10% vitamin B6
  • 5% Magnesium


Broccoli, both cooked and raw, is low in fat, cholesterol and saturated fat. Half a cup of steamed broccoli has 31 calories, 3 grams of protein, 6 grams of carbohydrates and zero fat. In addition, there are 2.5 grams of fiber per half a cup of steamed broccoli. Due to the low amount of fat, calories and carbohydrates, broccoli is usually considered a free food, which means you can binge on it.

broccoli benefits


Broccoli is a great source of vitamin C, containing 130% or 60 grams of the recommended daily value. A cup of broccoli serving equals 46% or 1207 IU of the daily recommended value of vitamin A. the vegetable is also packed with fat-soluble vitamins K and E. It provides 24% or 84 mcg of the daily-recommended value of folate, as well as niacin, thiamin, pantothenic acid and riboflavin. A cup of steamed broccoli provides approximately 3 grams of fiber, which is equivalent to 20% of your daily needs.


Broccoli is not as rich in minerals as it is with vitamins. However, it still contributes to your daily intake of minerals. Half a cup of steamed vegetable has 229 mg of potassium, which translates to 8% of the daily-recommended intake, and 52 mg or 5% of the recommended value of phosphorus. In addition, half a cup serving provides 31 mg of calcium, 16 mg magnesium, 32 mg sodium, and small amounts of zinc, iron, manganese, selenium and copper. The vegetable is also loaded with essential acids, containing around 27 mg of omega6 fatty acids and 92 mg of omega-3 fatty acids.


Sulforaphane, the sulfur-containing compound in broccoli, is known for its anti-microbial, anti-cancer and anti-diabetic properties, and is one of the strongest anti carcinogens available. It increases the number of liver enzymes that are responsible for combating cancer-causing chemicals that are ingested from different foods or inhaled through the environment.

As per the studies by Fit Day, people who eat broccoli often experience a significant decline in the risk of lung, ovarian, breast, prostate, bladder and colon cancer. The presence of phytonutrients in broccoli also assists in fighting H. pylori bacteria, which in turn aids ulcer pain. The combination of nutrients found in broccoli also helps in promoting bone strength, preventing sun damage and improving overall health.

Health Benefits

Weight Loss

Cruciferous vegetables are rich in a unique chemical, known as indole-3 carbinol, which researchers believe is associated with weight loss. A study conducted in Taiwan concluded that mice that were genetically bred to be obese experienced a drop in their body weight, insulin and sugar levels when fed a diet rich in indole-3 carbinol. Furthermore, it also reduced inflammation. But, why is that important? As per research, inflammation is a key cause of obesity, and obese people are known to produce high levels of inflammatory markers.

These inflammatory markers not only increase the amount of fat in tummies but also the risk of heart disease and type-2 diabetes. Therefore, it is clear how indole-3 carbinol could help promote weight loss by reducing inflammation. Furthermore, you can also reduce the risk of developing health issues associated with inflammation, like heartburn, by consuming broccoli and other cruciferous vegetables.


Broccoli is most likely a great natural medicine for more than types of cancer, including uterus cancer, prostate cancer, breast cancer, and other various types. With that said, this vegetable is especially beneficial for uterine and breast cancer as it eliminates estrogen from the body. It does this with the help of powerful anti-carcinogenic elements, like diindolylmethane, glucoraphanin, selenium, beta-carotene and other nutrients, such as potassium, zinc, vitamins A, C, E, and certain amino acids that also act as great anti-cancer compounds.

Skin Care

The secret to keeping your skin young and glowing lies in antioxidants, such as vitamin C and beta-carotene, along with other helping agents like vitamin E, vitamin B complex, vitamin, K and A, amino acids, folate and omega-3 fatty acids, all of which are present in broccoli is varying quantities. All these vitamins and minerals help take good care of your skin while keeping it radiant, glowing and healthy.

Moreover, one of the phytonutrients, glucoraphanin, is found in generous amounts in broccoli, and has been associated with reversing sun damage, so you can enjoy a healthy and younger-looking skin for years to come.


The presence of sulfur, vitamin C and amino acids make broccoli an effective detoxifier. The vegetable helps remove toxins and free radicals, such as uric acid from the body, thus cleansing the blood and keeping problems related to toxins, like itches, boils, gout, rashes, rheumatism, arthritis, renal calculi, hardening of skin and eczema, at bay.

Stomach Disorders

Broccoli has high fiber content, the main dietary ingredient that can treat almost all stomach issues, such as constipation. The fiber adds to the weight of the food, preserves water and promotes healthy bowel movements. The vitamins and magnesium present in the vegetable cures acidity, allows proper absorption and digestion of minerals from food and relaxes the stomach by fighting inflammatory markers.

Cataracts and Eye Care

Vitamin A, beta-carotene, phosphorus, zeaxanthin, and other vitamins, like C, E and B complex, present in broccoli are excellent for your eye health. These substances shield your eyes against cataracts and macular degeneration, and at the same time repairs damage caused by radiation.

Bone Health

Since this vegetable is quite rich in calcium (47 mg per every 100 grams) and other various nutrients, like zinc, phosphorous and magnesium, eating it can prove beneficial, especially for old people, children, lactating mothers or pregnant women. This is because these people are more prone to weakening of teeth and bones or osteoporosis, and calcium deficiency.

High Blood Pressure

Chromium, an essential mineral found plentifully in broccoli, assists in the proper functioning of insulin and controls blood sugar level, hence regulating blood pressure too. Vitamins are also found in generous quantities in broccoli, and help manage blood pressure.


Anemia is related to deficiency of iron and certain proteins. Luckily, broccoli is rich in both and thus makes for a great remedy for this health condition. Copper, another important mineral in the generation of red blood cells, is found in this vegetable. Together with iron, copper makes up for the deficiencies.

Why Steamed Broccoli Is Better?

Increasing your vegetable intake is important, but it is also a smart idea to maximize the dietary value of those vegetables. Applying excess heat and water to these vegetables can result in them losing their phytonutrients, mineral and vitamin content. The solution is to cook vegetable in a small quantity of water, which make steaming the best method.

A Word of Caution

Even though broccoli is full of numerous health benefits, it is a good idea to be cautious. For some people, the vegetable can mean a severe allergic rash, as some of the strong compounds present can be irritating to the skin. Additionally, remember to consume the vegetable in moderation to enjoy its benefits without compromising your health.


How Many Calories in a Watermelon + Benefits & Recipes

Delicious, lightweight and refreshing, watermelons are made up 92% water. Given its name, you might think the fruit lacks nutritional value. But think again. A 10-ounce wedge of watermelon is packed with plenty of vitamins A and C, which is enough to meet around one-third of the recommended daily intake of these vitamins. It also contains moderate amounts of potassium, which is equivalent to 9% of the recommended daily value.

Botanically speaking, the fruit comes from the Cucurbitaceae family, and is related to the other family members like squash, pumpkin, and cantaloupe that grow on vines on the surface of the ground. It is commonly recognized throughout many tropical countries where it is considered one of the main commercial fruit crops.

Calories & Nutritional Benefits


A fresh, diced cup of watermelon contains 46 calories, 2 of which come from fat. Watermelon makeup is 8% sugar and 92% water. One wedge of the fruit contains around 86 calories, 2.2 grams of carbohydrates and 1.1 grams of fiber. Similarly, a cup of watermelon balls contains around 46 calories, 11.6 grams of carbohydrates and 0.6 grams of fiber. At present, there are hundreds of different types of watermelon developed by cultivators and farmers, which greatly vary in taste, color and texture from type to type.

In spite of the varying groups, the number of calories in watermelons stays relatively the same. The most popular group of watermelon remains the seedless, which weighs around 10 to 20 lbs and comes with a sweet, bright red flesh with edible little white seeds. Two cubed cups of seedless watermelon has 70 calories. Another popular watermelon group is the picnic watermelons, where buyers can choose between purchasing seeded and seedless watermelons.

Picnic watermelons have a dark red flesh and small black seeds, are sweet and weigh around 8 to 14 pounds. Icebox watermelons are another common type, and as their name suggests, they are compact enough to fit perfectly in a refrigerator, weighing 6 to 12 pounds. Another slightly different watermelon group is the Yellow Watermelon. They have a green exterior but have yellow flesh and are actually sweeter than red-flesh watermelons.

Nutritional Facts at a Glance (100 Grams)

  • 2 grams of fat
  • 0 grams of cholesterol
  • 1 milligram of sodium
  • 112 milligrams of potassium
  • 8 grams of carbohydrates
  • 4 grams of dietary fiber
  • 6 grams of sugar
  • 6 grams of protein
  • 11% vitamin A
  • 13%vitamin C
  • 2% Magnesium
  • 1% Iron


A Watermelon contains 7.5 grams of carbohydrates per 100 grams, or 12 grams of carbohydrates per cup. The carbohydrates are typically sugars, like glucose, sucrose and fructose. Besides that, the fruit also has small quantities of fiber. Watermelons have a glycemic index, which can range from 72 to 80, and is a measure of how fast foods result in increased blood sugar levels right after meals. Each serving of watermelon is comparatively low in carbohydrates, thus its consumption does not have a significant impact on the blood sugar levels.


Watermelons are not a great source of fiber, containing only 0.4 grams per 100 grams. But they are believed to be rich in short-chain fermentable carbohydrates, known as FODMAPs.

watermelon calories

Minerals and Vitamins

Watermelon is rich in vitamin C, and is packed with other various minerals and vitamins.

  • Vitamin C: This is an antioxidant which is essential for a strong immune system and healthy skin. It is also known to contribute towards reducing the risk of numerous health problems, including cataracts, heart disease, and various forms of cancer. Vitamin C is also useful for lowering hypertension, healing wounds and treating vasodilation.
  • Copper: A mineral which is usually found in plant foods, and usually lacking in the western diet
  • Potassium: A mineral that is extremely important for a healthy heart and blood pressure control, Potassium helps reduce the risk of stroke, kidney disorders, stress and anxiety, as well as improving metabolism, strengthening the muscles and maintaining water balance, electrolytic functions and nervous system. Potassium is the third most abundant mineral in the human body and plays an important role in improving overall health. It consists of vital minerals that are imperative for maintaining a healthy and happy lifestyle. In addition to acting as an electrolyte, potassium is required for keeping the heart, brain, muscle tissue, kidneys, and other fundamental organs of the human body in best condition.
  • Vitamin B-5: Also referred to as pantothenic acid, vitamin B-5 can be found in almost every food to a certain extent. The vitamin has various health benefits which include reducing the risk of hair loss, asthma, allergies, anxiety and stress, heart problems and respiratory disorders.
  • Vitamin A: Watermelon is a great source of vitamin A, a powerful antioxidant. 100 grams of fresh watermelon provides 569mg or 19% of the daily-recommended intake of this vitamin. It is one of the most important vitamins for immunity and vision, and for maintaining healthy skin and mucus.


Besides tomatoes, watermelons have made their way to the list of foods with high lycopene content. Lycopene is a carotenoid phytonutrient that is especially essential for our cardiovascular health, and present day scientists believe the nutrient to be of benefit for the health of our bones. According to the National Watermelon Promotion Board, a 2-cup serving of watermelon contains about 15 to 20 milligrams of lycopene, some of the highest levels found in most fresh produce.

Besides been linked with heart and bone health, lycopene is also believed to contribute to prostate cancer prevention and anti-inflammation.


Citrulline is a type of amino acid which is commonly converted by our organs, such as the kidneys, into arginine (another type of amino acid). The watermelon’s flesh has around 250 mg of citrulline per cup. When our body absorbs citrulline, one of the things it can do is convert it into arginine, which is especially beneficial for individuals whose bodies do not produce sufficient amounts of arginine. Higher levels of arginine help improve the flow of blood and other aspects of the heart health.


Watermelon is 92% water, and a great way to keep your body hydrated. Furthermore, the juice is rich in electrolytes, which can contribute to better heart health. Besides, staying hydrated brings a myriad of benefits that include better digestion, fresher looking skin and a body that is low in toxins and other harmful contents.

Storing Watermelons

There are several ways in which you can store watermlones: uncut or cut, fresh or frozen. Uncut watermelons must be stored at a temperature of 55 degrees or higher and will last for almost two weeks. If you decide to store your watermelons at room temperature, you can expect them to last for around 7 to 10 days, and up to 7 days in warmer temperatures. When you cut open the fruit, make sure to thoroughly cover the exposed surface with a plastic wrap or dice into pieces and put them in an airtight container and refrigerate.

Doing so will keep your watermelon fresh for two days. If you want to freeze the fruit, it is a good idea to cut it into chunks, slices, cubes or wedges and remove the rind and seeds. Cover the cut pieces with a single layer of cookie sheet and store them in the refrigerator until frozen. Once frozen, store them in airtight bags while leaving half an inch for expansion. After taking out the watermelon from the freezer, you must use it within a span of four days.

Watermelon Sorbet Recipe


  • ¾ cup of water
  • ½ cup of sugar free honey
  • 6 cups of chunked watermelon, choice of seedless or seeded
  • 2 tbsp of lime or lemon juice

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Add water and sugar in a pan and let it boil while stirring it slowly to properly let the sugar dissolve. Next, let the sugary water simmer down for about five minutes on low flame, then remove and let it normalize to room temperature for about 30 to 45 minutes. When the sugary syrup is cooled, let it chill in the refrigerator for 60 minutes. Mix limejuice and watermelon in the blender until smooth, and pass it through a strainer or sieve to get rid of any seeds or unwanted pulp.

To the juice, add the sugary syrup and mix it well. Next pour the mixture into a cake pan (or any other type of pan) and put it in the freezer until you start noticing the formation of ice crystals around its edges. Stir the mixture and put it back in the fridge, and repeat the process every 20 minutes or so until completely frozen. You can either serve this immediately or transfer the sorbet to an airtight, plastic container and keep it in the freezer until ready to serve.