99 Amazing Pre-workout Snacks to help you with your next Workout by Danita at Health Listed

99 Amazing Pre-Workout Snacks to Crush Your Next Workout
As a workout enthusiast, your main goal is to get your body in the absolute best shape possible.
While hitting the gym and going for a run will obviously test your body’s strength and fitness level, the kind of food that you eat is equally important to the entire process. 
In fact, we argue that it’s the most important.
Eating a healthy, well-balanced snack or meal before you start getting sweaty is one of the best ways to prep yourself for an intense workout.
In this epic guide, we’ll show you 99 different recipes for pre-workout snacks that you can easily make no matter your skills in the kitchen.
Oh, and you can even filter the entire list by diet preference and workout type!​
Why Pre-Workout Nutrition is Important

Fitness freaks and body-builders everywhere always seem to put a great deal of focus on post-workout meals, but what you put into your body before you start working out deserves just as much attention.
Filling your body with proper nutrition prior to working out will allow you to see considerable gains throughout your entire body, and this is something that’s absolutely necessary if your main goal is to build up your precious muscles.
Additionally, eating a nutritious snack before even touching a dumbbell will give your body the energy it needs to keep moving in order to set a new PR.

Click To Skip Straight To The Snacks!
The 3 Macros for Well-Balanced Snacks
There are a number of different factors to consider when making pre-workout snacks, but the three main things to keep in mind are the 3 macronutrients — protein, fat, and carbs.
These three components are the most effective and powerful when it comes to getting your body in the best shape possible for an intense workout, as protein aids in its recovery, fat gives you more endurance, and carbs provide your body with the energy it so desperately needs.
Here’s a more detailed breakdown of how each of those macros actually works:
PROTEIN
CARBOHYDRATES
FAT
Just like a car that needs gas to keep on moving, your body needs its own fuel to do the same thing. Carbs act as the fuel that keeps your body going along, and they’re so critically important due to the way they handle oxygen.
Carbs are much more efficient with their oxygen use compared to any other type of kilocalorie, and they enable your body to work harder and longer during even the most intense of workout sessions.
The amount of glycogen that your body stores is dependent on how many carbs your body takes in, and the conversion of glycogen to glucose is what your muscles primarily use as their energy source. This means that the length and intensity of which you can exercise is controlled quite a bit by your glycogen levels, and in order to boost these up, you need to ensure that you have a healthy balance of carbs in your diet.
How much protein, fat, and carbs should you have in your pre-workout snacks?
Now that you know all about the 3 macronutrients and what they do, it’s time to decide how many of these you should consume in order to meet your fitness goals.
Everybody reading this likely has a different/unique goal for their body, and as such, it’s difficult to say just how many macros you should be consuming depending on what sort of results you want to see.
Macro dieting is not something that’s one-size-fits-all, but even with this being the case, there is a general rule of thumb that you can follow in order to get yourself on the right track.
Initially, you’ll want to start out with the following setup:

25 %
Protein

50 %
Carbs

25 %
Fat
See how your body reacts to having a balanced spread with carbohydrates at 50% and both protein and fat comprising 25% of your meal.
Once you’ve worked with a setup like this for a while, consider seeking the advice of a nutritionist so you can pinpoint exactly what your overall diet and pre-workout snacks should consist of in order to help you get the best results and athletic performance possible.
Also, pay attention to how your body reacts to different types of foods and ​each of the three macronutrients. Some people work better with higher protein diets whereas others will feel better while consuming more carbs.
Don’t Forget to Watch the Clock

In addition to watching the amount of macros you have with your pre-workout snacks, it’s just as important to keep track of what time you actually eat them.
Although a pre-workout snack is obviously something you’ll want to eat before you go to the gym or embark on a long run, this doesn’t mean that you should start eating just 5 minutes before you start breaking a sweat.
This is a very common mistake that’s made by a lot of people when they first start out with the whole pre-workout snack game, and it’s one that we want to help you avoid.
When you eat any sort of food, your stomach needs an ample amount of time to properly digest everything. Eating immediately before you workout means that you’ll be putting physical demand on your body while it’s simultaneously trying to digest the food you just ate, and this can result in lackluster performance and/or discomfort.
What we suggest doing is to eat your pre-workout snack around 1 to 3 hours before you plan on being physically active. The exact time you choose will vary depending on how quickly your body is able to fully digest food, and this is something that you can experiment and play around with in order to find the time that works perfectly for you and your body.

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99 Pre-Workout Snacks You Need to Try Right NOW
Warning: Do NOT proceed to scroll through the following recipes if you have even the slightest inkling of hunger. The below images are known to induce severe hunger pangs on an empty stomach. You’ve been warned. Proceed with caution…
Filter By Your Diet Type/Preference

Vegetarian

Vegan

Paleo

Gluten-Free

Raw
Filter By Your Workout Type

Cardio

Strength Training

High Intensity Interval Training (HIIT)

Yoga

1. The Perfect Green Smoothie

Photo: Food Heaven Made Easy
Smoothies have often been one of the most popular go-to solutions for pre and post-workout snacks, and The Perfect Green Smoothie is one of the best out there for giving yourself a serious energy boost.
Made with green spinach, almond milk, non-fat Greek yogurt, tofu, strawberries, and chia seeds, this smoothie is packed to the gills with protein, probiotics, and more.
Diet Type(s): Gluten Free, Vegetarian
Workout Type(s): Cardio

2. Almond Date And Hemp Energy Bars

Photo: Lemons and Basil
Energy bars are another staple of the pre-workout diet plan, and while there are a lot of different ways to make them, one of our personal favorites is the Almond Date And Hemp Energy Bars.
These bars are packed with a ton of nuts and fruit, and as a result of this, they provide your body with omega-3 fatty acids, protein, and fiber that will give you the boost of energy you need without any of those nasty preservatives or artificial flavors.
Diet Type(s): Gluten Free, Paleo, Vegan
Workout Type(s): High Intensity Interval Training

3. Avocado Toast With Cottage Cheese And Tomatoes

Photo: The Lemon Bowl
If you’re looking for a super quick and easy way to give yourself a little boost throughout the day that isn’t a sugary candy bar, this next recipe might be the perfect fit.
All you need is whole grain bread, low fat cottage cheese, an avocado, tomato, and salt and pepper. Create some thin bread slices on a cutting board and add 1/4 cup of cottage cheese to each one. Sprinkle salt and pepper on top of this, and then top the cottage cheese with your slices of tomato and avocado. Season this with one more spritz of salt and pepper, and you’re all set and ready to go!
Diet Type(s): Vegetarian
Workout Type(s): Yoga, Cardio

4. Apple Oat Greek Yogurt Muffins

Photo: Running with Spoons
Working out in the morning is great, but if you choose to do so, you’ll need a healthy pick-me-up to have for breakfast in order to power your body through your early routine.
Some folks turn to staples such as cereal and pancakes, but if you want to start the day in the best way possible, these apple oat Greek yogurt muffins will have you covered.
Eggs, oats, Greek yogurt, and raisins are some of the star ingredients here. You’ll get a healthy and natural energy boost to give your body the fuel it needs in a tasty, convenient package.
Diet Type(s): Vegetarian
Workout Type(s): Strength Training, Cardio

5. Chocolate Mint Avocado Pudding

For more information, please click on the link to the left for Healthlisted. https://www.healthlisted.com/99-pre-workout-snacks/

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What is PPPD?

Persistent Postural-Perceptual Dizziness

HISTORY
In 1986, German neurologists Thomas Brandt and Marianne Dieterich first described a condition that they called phobic postural vertigo (PPV). Symptoms included postural dizziness without vertigo and fluctuating unsteadiness provoked by environmental or social stimuli (e.g. crowds), which could not be explained by some other neuro-otologic disorder. Triggers included a pre-existing vestibular disorder, medical illness or psychological stress.
Behavioral criteria of PPV included the presence of an obsessive-compulsive personality, mild depression, and anxiety. Studies on PPV showed that it was NOT a psychiatric disorder, but rather a neuro-otologic condition with behavioral elements.
In the early 2000s, the American team of Jeffrey Staab, Michael Ruckenstein, & their colleagues performed studies to update the concept of PPV and described the clinical syndrome of chronic subjective dizziness (CSD).  The symptoms of CSD included non-vertiginous dizziness and unsteadiness that was increased by a person’s own motion, exposure to environments with a complex or moving stimuli (e.g., stores, crowds), and performance of tasks that required precise visual focus (e.g., reading, using a computer). 
Other vestibular experts described space-motion discomfort and visual vertigo, symptoms that overlapped to some extent with PPV and CSD.
In 2010, scientists from around the world began a process of identifying the most important features of these syndromes.  In early 2014, they reached a consensus on the key symptoms and defined a diagnosis of Persistent Postural-Perceptual Dizziness (PPPD).  
The World Health Organization has included PPPD in its draft list of diagnoses to be added the next edition of the International Classification of Diseases (ICD-11) in 2017.
Symptoms
The primary symptoms of PPPD are persistent sensations of rocking or swaying unsteadiness and/or dizziness without vertigo lasting 3 months or more; 
Symptoms are present on more days than not (at least 15 of every 30 days); most patients have daily symptoms.
Symptoms are typically worse with:
Upright posture (standing or sitting upright)
Head or body motion
Exposure to complex or motion-rich environments
PPPD typically starts shortly after an event that causes acute vertigo, unsteadiness, dizziness, or disruption of balance such as:
A peripheral or central vestibular disorder (e.g., BPPV, vestibular neuritis, Meniere’s disease, stroke)
Vestibular migraine
Panic attacks with dizziness
Mild traumatic brain injury (concussion or whiplash)
Dysautonomia (disease of the autonomic nervous system)
Other medical problems, such as dysrhythmias and adverse drug reactions that manifest with acute bouts of vertigo, unsteadiness or dizziness are less common triggers of PPPD.
PPPD rarely starts slowly and gradually without a triggering event, although it is not always possible to sort out the cause.
Anxiety or mild depression may be present as comorbidities. However, they are not symptoms of PPPD, as they were with PPV.
PPPD may coexist with other vestibular disorders, which can confuse the diagnosis since patients may exhibit other symptoms, including vertigo.
Patients with PPPD may have a history of vertigo, suggesting a previous vestibular dysfunction. Patients typically exhibit chronic symptoms due to accumulated exposure to motion stimuli, making them more susceptible to recurrence of symptoms.
Patients with PPPD avoid situations that may exacerbate symptoms because they don’t want to feel worse physically.  Some patients also avoid these situations because they are afraid that something terrible might happen. Thus PPPD is a physiological disorder that can have psychological consequences.
DIAGNOSIS
Physical exams, laboratory tests, and neuroimaging are NOT used to diagnose PPPD itself, but to identify potentially comorbid conditions, which can lead to a suspected diagnosis of CSD. Physical examination and laboratory testing are often normal or may show a current or previous vestibular problem that does not fully explain the patient’s symptoms.
What to look for:
Primary symptoms (unsteadiness &/or dizziness, present 3 months or more); fluctuate in severity depending on triggers;
Primary symptoms are related to body posture – symptoms are most severe when walking or standing, less severe when sitting, and minor or absent when lying down.
Factors that provoke or exacerbate symptoms: 
Active or passive motion of self not related to specific direction or position; 
Exposure to moving visual stimuli or complex visual patterns; performance of precision visual tasks (e.g. reading, computer).
Triggering events:
Acute or recurrent peripheral (more common) or central (less common) vestibular disorder;
Medical problems or psychiatric disorders that produce unsteadiness or dizziness.
BEHAVIORAL FACTORS
Behavioral assessment of PPPD patients may be normal and/or show low levels of anxiety and depression. Other psychiatric disorders may also present.
Behavioral factors contribute to PPPD in three ways:
Individuals with anxious, introverted temperaments or a pre-existing anxiety disorder may be predisposed to PPPD after a precipitating event;
Individuals who exhibit a high level of anxiety while they are experiencing vestibular symptoms may be more likely to develop PPPD;
A primary predictor of PPPD is when a patient who first experiences an acute vestibular episode displays high levels of anxiety and caution, coupled with expectations for a negative outcome. This heightened anxiety is like a self-fulfilling prophesy, in that the result is generally a poor rate of recovery.
High anxiety intensifies postural instability and reactivity to motion stimuli during acute vestibular trauma and slows recovery by preventing the patient from developing adaptive strategies.
Anxiety and depression can increase the likelihood of developing PPPD.
60% of patients with PPPD had clinically significant anxiety;
45% of patients had clinically significant depression;
25% of patients had neither.
TREATMENT
By 2014, no large scale, randomized, controlled trials of therapeutic interventions for CSD had been conducted, but several smaller studies have been completed around the world.
Medication
In clinical trials for the use of SSRIs (selective serotonin reuptake inhibitors) and SNRIs (serotonin norepinephrine reuptake inhibitors) on patients with CSD:
Primary symptoms were reduced by at least half in 60%-70% of patients to entered the trials and 80% of patients who completed at least 8-12 weeks of treatment;
Dropout rates due to medication intolerance averaged 20% (adverse effects included nausea, sleep disturbance, and sexual dysfunction).
Patients who do not respond to one SSRI have a good chance of responding to another one. Increased dizziness was rarely observed, and comorbid anxiety and depression were improved. Treatment must be maintained for at least one year or more to minimize relapse.
Benzodiazepines and other vestibular suppressants are NOT effective as a primary treatment for PPPD.
Vestibular Balance Rehabilitation Therapy (VBRT)
Vestibular/balance rehabilitation therapy works to desensitize or habituate patients to motion stimuli.
In 2014, the first small study on the efficacy of VBRT specifically for PPPD patients was completed. Its results support previous clinical experience and suggest the following:
VBRT reduces  the severity of vestibular symptoms by 60%-80%, resulting in increased mobility and enhanced daily functioning;
VBRT may be effective in reducing anxiety and depression in PPPD patients;
Patients should continue VBRT for 3-6 months to receive maximum benefit from the treatments.
Counseling
Psychotherapy is not a very successful treatment for fully established, longstanding PPPD, but it may be able to reduce the chances of developing PPPD if used early. Older trials showed that cognitive behavioral therapy (CBT) had a moderate effect for reducing dizziness in patients with PPPD, but, unfortunately the benefits did not last after therapy was finished.  More recent trials showed that just three CBT sessions resulted in significantly reduced dizziness and dizziness-related avoidance symptoms when treatment was started within 8 weeks of the triggering event (i.e., as PPPD symptoms were starting, but before they were fully established).  Under those circumstances, the benefits seemed to last. 
MECHANISMS
Research studies are beginning to uncover physiologic processes associated with PPPD.  Investigations have provided hints about alterations in postural control, visual perception of space, and processing of vestibular and visual stimuli in the brain.  More details should be forthcoming over the next few years. 
REFERENCE
Staab JP. Chronic Subjective Dizziness. Continuum (Mineapp.Minn.). 2012 Oct; 18(5 Neuro-otology):1118-41.
2 World Health Organization, International Classification of Diseases, ICD-11 beta draft, http://apps.who.int/classifications/icd11/browse/l-m/en#/http%3a%2f%2fid.who.int%2ficd%2fentity%2f2005792829
Click here to download the complete pdf of this publication.

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What is Gastroparesis?

Understanding Gastroparesis
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What Is Gastroparesis?

Gastroparesis is a condition in which your stomach cannot empty itself of food in a normal fashion. It can be caused by damage to the vagus nerve, which regulates the digestive system. A damaged vagus nerve prevents the muscles in the stomach and intestine from functioning, preventing food from moving through the digestive system properly. Often, the cause of gastroparesis is unknown.
However, the causes of gastroparesis can include:
Uncontrolled diabetes
Gastric surgery with injury to the vagus nerve
Medications such as narcotics and some antidepressants
Parkinson’s disease
Multiple sclerosis
Rare conditions such as: amyloidosis (deposits of protein fibers in tissues and organs) and scleroderma (a connective tissue disorder that affects the skin, blood vessels, skeletal muscles, and internal organs)

What Are the Symptoms of Gastroparesis?
There are many symptoms of gastroparesis, including:
Heartburn or GERD
Nausea
Vomiting undigested food
Feeling full quickly when eating
Abdominal bloating
Poor appetite and weight loss
Poor blood sugar control
What Are the Complications of Gastroparesis?
Some of the complications of gastroparesis include:
Food that stays in the stomach too long can ferment, which can lead to the growth of bacteria.
Food in the stomach can harden into a solid collection, called a bezoar. Bezoars can cause obstructions in the stomach that keep food from passing into the small intestine.
People who have both diabetes and gastroparesis may have more difficulty because blood sugar levels rise when food finally leaves the stomach and enters the small intestine, making blood sugar control more of a challenge.

How Is Gastroparesis Diagnosed?
To diagnose gastroparesis, your doctor will review your symptoms and medical history. He or she will also give you a physical exam and may order certain blood tests, including blood sugar levels. Other tests used to diagnose and evaluate gastroparesis may include:
Barium X-ray : You drink a liquid (barium), which coats the esophagus, stomach, and small intestine and shows up on X-ray. This test is also known as an upper GI (gastrointestinal) series or a barium swallow.
Radioisotope gastric-emptying scan (gastric scintigraphy): You eat food that contains a very small amount of radioisotope (a radioactive substance), then lie under a scanning machine; if the scan shows that more than 10% of food is still in your stomach 4 hours after eating, you are diagnosed with gastroparesis.
Gastric manometry: A thin tube that is passed through your mouth and into the stomach measures the stomach’s electrical and muscular activity to determine the rate of digestion.
Electrogastrography: This test measures electrical activity in the stomach using electrodes placed on the skin.
The smart pill: This is a small electronic device that is swallowed. It sends back information about how fast it is traveling as it moves through the digestive system.
Ultrasound : This is an imaging test that uses sound waves to create pictures of body organs. Your doctor may use ultrasound to eliminate other diseases.
Upper endoscopy : This procedure involves passing a thin tube (endoscope) down the esophagus to examine the lining of the stomach.

What Is the Treatment for Gastroparesis?
Gastroparesis is a chronic (long-lasting) condition. This means that treatment usually doesn’t cure the disease. But there are steps you can take to manage and control the condition.
Some patients may benefit from medications, including:
Reglan (metoclopramide): You take this drug before eating and it causes the stomach muscles to contract and move food along. Reglan also decreases the incidence of vomiting and nausea. Side effects include diarrhea, drowsiness, anxiety, and, rarely, a serious neurological disorder.
Erythromycin: This is an antibiotic that also causes stomach contractions and helps move food out. Side effects include diarrhea and development of resistant bacteria from prolonged exposure to the antibiotic.
Antiemetics: These are drugs that help control nausea.
People who have diabetes should try to control their blood sugar levels to minimize the problems of gastroparesis.
Dietary Modifications for Gastroparesis
One of the best ways to help control the symptoms of gastroparesis is to modify your daily eating habits. For instance, instead of three meals a day, eat six small meals. In this way, there is less food in the stomach; you won’t feel as full, and it will be easier for the food to leave your stomach. Another important factor is the consistency of food; liquids and low residue foods are encouraged (for example, applesauce should replace whole apples with intact skins).
You should also avoid foods that are high in fat (which can slow down digestion) and fiber (which is difficult to digest).
Other Treatment Options for Gastroparesis
In a severe case of gastroparesis, a feeding tube, or jejunostomy tube, may be used. The tube is inserted through the abdomen and into the small intestine during surgery. To feed yourself, put nutrients into the tube, which go directly into the small intestine; this way, they bypass the stomach and get into the bloodstream more quickly.
Using an instrument through a small incision, botulinum toxin (such as Botox) can be injected into the pylorus, the valve that leads from the stomach to the small intestine. This can relax the valve, keeping it open for a longer period of time to allow the stomach to empty.
Another treatment option is intravenous or parenteral nutrition. This is a feeding method in which nutrients go directly into the bloodstream through a catheter placed into a vein in your chest. Parenteral nutrition is intended to be a temporary measure for a severe case of gastroparesis.
Electrical stimulation for Gastroparesis
Electrical gastric stimulation for gastroparesis uses electrodes that are attached to the stomach wall and, when stimulated, trigger stomach contractions. Further studies are needed to help determine who will benefit most from this procedure. Currently, only a few centers across the country perform electrical gastric stimulation.

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The benefits of Himalayan Salt and how it can impact your life.

12 Surprising Benefits of Pink Himalayan Salt & How To Use It In Your Life
By Collective Evolution
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So you’ve been hearing about this amazing Himalayan crystal salt for the last few years, and now you’re wondering, is it really better than sea salt or table salt?
How does it benefit my body versus those other salts?
Well, it is packed with some pretty amazing benefits, making it a wonderful alternative to table salt and an exciting new staple to add to your pantry.
Let’s take a closer look…
1. Pink Himalayan Salt

The History
First of all, what makes Himalayan crystal salt so amazing? About 200 million years ago, there were crystallized sea salt beds that were covered with lava. Because this salt was subsequently enveloped in snow and ice for millennia, it was protected from modern day pollution and preserved in an untouched, pristine environment. The Himalayan mountain range goes across Asia, and passes through China, Nepal, Myanmar, Pakistan, Bhutan, Afghanistan, and India. Many people believe that this pink salt is the purest salt that can be found on the planet.
Minerals & Energy
Himalayan Salt contains the same 84 trace minerals and elements that are found in the human body; that alone is quite impressive! A few of these minerals include: sodium chloride, sulphate, calcium, potassium, and magnesium. When consuming this salt, you are actually getting less sodium intake per serving than regular table salt because it is less refined and the pieces are larger. Therefore Himalayan salt has less sodium per serving because the crystals or flakes take up less room than the highly processed table salt variety. Another great thing about this salt is that, because of its unique cellular structure, it stores vibrational energy. The minerals in this salt exist in colloidal form, which means that they are small enough for our cells to easily absorb.

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lemonds and chia seeds!!! A great way to start the day!

Lemons, chia seeds can help your health

Are you searching for a daily elixir that is all-around spectacular for your health? One great option is warm lemon water with a couple of tablespoons of chia seeds.
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This is one beverage that’s great to sip throughout the day, due to its numerous health benefits. Lemon water alone is very healthy, and superfood chia seeds add even more to the nutritional punch.
The humble lemon has been around for approximately 2,500 years, and is the result of crossbreeding between a lime and a citron. This sour citrus fruit has been celebrated by many cultures for thousands of years. Throughout history, lemons were commonly brought on long voyages as a way to protect travelers from scurvy, which results from a deficiency of vitamin C.
Chia seeds are also an ancient superfood; they are thought to have been a staple of the Mayan and Aztec diets. One great benefit of chia seeds is that unlike flaxseeds and various other nutritious seeds, chia seeds do not have to be ground before you use them.

Let’s take a look at 11 reasons why warm lemon water with chia seeds should be a part of your daily diet:
Lemons are high in antioxidants 
Lemons contain a high concentration of vitamins, minerals, and antioxidants. These include vitamin C, calcium, potassium, magnesium, citric acid, pectin, limonene, and bioflavonoids. All of these compounds work together to supercharge the immune system, and to keep our bodies functioning optimally. 

The authors of a 2010 study published in the Journal of Pharmaceutical and Biomedical Analysis wrote: 
“Several studies highlighted lemon as an important health-promoting fruit rich in phenolic compounds as well as vitamins, minerals, dietary fiber, essential oils and carotenoids.”
Lemons have also been found to possess antibacterial and antiviral properties. Therefore, drinking warm lemon water with chia may help to keep seasonal bugs at bay. The drink may also help you to recover more quickly if you’ve come down with a cold or flu.
Lemon water is great for detoxification 
Lemons have long been a staple in healthy, natural detoxification of the body. Now, we’re not suggesting a fasting cleanse here: Simply adding lemon water to a diet of whole, unprocessed foods can do wonders.
Fresh lemon juice is similar in composition to your body’s own saliva and digestive juices, and can therefore help your body to break down foods and other materials more efficiently. Drinking warm lemon water, especially with fiber-rich chia seeds, can help to ease a range of digestive disturbances, such as bloating and indigestion.
Lemon water is mildly diuretic in nature, and can thus help to cleanse the urinary tract of bacteria. It also stimulates the liver to produce bile. Since your liver is your body’s main detoxification organ, keeping it in tip-top shape is essential.
Lemons may help you to lose weight
Adding lemons to a balanced diet of whole foods, including plenty of fruits, veggies, healthy proteins and fats may help with any weight loss goals you may have.  
A 2008 study published in the Journal of Clinical Biochemistry and Nutrition tested the effects of lemon polyphenols on obese mice. A test group of the mice was supplemented with polyphenols derived from lemon peel for a period of 12 weeks.
On the results of the study, the authors wrote: 
“Body weight gain, fat pad accumulation, the development of hyperlipidemia, hyperglycemia, and insulin resistance were significantly suppressed by lemon polyphenols.” 
Lemons can help balance your body’s pH 
Although lemons taste acidic, they are actually alkalizing within the body. Due to their mineral content, they help to alkalize the blood. Because many people’s pH is too acidic (in many cases due to an unhealthy diet or poor lifestyle habits), lemon water can help a lot.
Balancing the body’s pH can help to lower inflammation and draw uric acid from the joints, which may help relieve certain cases of chronic joint pain.
Lemons may help you to look and feel younger
Because of their high antioxidant, vitamin, and mineral content, lemons can help you to feel your best. They provide a healthy boost of energy, and can help you to have a more focused and productive day.
The vitamin C found in lemons is also highly important to your skin. It is key in the body’s production of collagen, and also helps to fight wrinkle-triggering free radical damage. All of this equates to healthier, more radiant skin.
A 2007 study published in the American Journal of Clinical Nutrition tested the effects of various nutrients on the skin aging of 4,025 women between the ages of 40 and 74. On their results, the authors wrote:
“Higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance… and senile dryness.”
Chia seeds are high in vital nutrients 
Like lemons, chia seeds are a nutritional powerhouse! They are high in fiber, omega-3 fatty acids, protein, calcium, iron, and magnesium. They also contain vitamins B1 and B3, which are essential to a properly functioning nervous system. Additionally, chia seeds contain an abundance of antioxidants. 
Chia seeds boast a wealth of omega-3s 
Omega-3 fatty acids are amazing for our bodies! Omega-3s have been linked to cardiovascular protection, lowering inflammation, and boosting cognitive function. These essential fatty acids, which must be derived from food sources, have also been associated with lowering insulin resistance, and potentially relieving depression. 
A 2015 study published in the Journal of the American Heart Association found that a diet high in alpha-linolenic acid (ALA), a plant-derived omega-3, which is found in chia seeds, may help lower all-cause mortality.
Simply put, a diet high in omega-3 fatty acids may help you live a longer, healthier life. 
Chia seeds are full of heart-healthy fiber
It has long been known that fiber is vital to a healthy heart — and to healthy weight loss, for that matter. Chia seeds contain both insoluble fiber and soluble fiber, which can keep your cardiovascular system healthy. Fiber also helps you feel fuller for longer, thus preventing the urge to have unhealthy snacks. 
Chia seeds may reduce insulin resistance
A 2009 study published in the British Journal of Nutrition tested the benefits of chia seeds on insulin resistance and dyslipidemia (a high amount of fat and/or cholesterol in the blood). The study was performed on rats who were fed a sugar-rich diet. 
The researchers found, “Dietary chia seed prevented the onset of dyslipidemia and IR [insulin resistance] in the rats fed the SRD [sucrose-rich diet] for 3 weeks… The present study provides new data regarding the beneficial effect of chia seed upon lipid and glucose homeostasis in an experimental model of dyslipidemia and IR.”
Chia seeds may help tackle stubborn belly fat
The above-mentioned study also found, “Dietary chia seed reduced the visceral adiposity [belly fat] present in the SRD [sucrose-rich diet] rats.”
The dangers of carrying excess fat around the tummy area have been widely studied. One of these dangers is a potentially higher risk of heart disease.
The authors of a 2014 study published in the Journal of the American College of Cardiology (JACC) wrote: 
“The regional distribution of adipose tissue is an emerging risk factor for cardiometabolic disease, although serial changes in fat distribution have not been extensively investigated. VF [visceral fat] and its alterations over time may be a better marker for risk than BMI in normal weight and overweight or obese individuals.” 
Chia seeds may halt cancer growth
On top of these other wonderful benefits, chia seeds may help slow the growth of certain cancers, according to some research. 
A study published in 2007 in the journal Prostaglandins, Leukotrienes, and Essential Fatty Acids tested the effects of various polyunsaturated fatty acids, including chia seed oil, on “the growth and metastasis formation of a murine mammary gland adenocarcinoma.” 
Results of the study revealed that the chia seed oil, “decreased the tumor weight and metastasis number” of the cancer. The study authors wrote: 
“Present data showed that ChO [chia seed oil], an ancient and almost unknown source of omega-3, inhibits growth and metastasis in this tumor model.” 
There you have it: 11 reasons to make warm lemon water with chia seeds a part of your day!
So… start sipping!
This concoction couldn’t be easier to make. Start with warm, purified water, squeeze in the juice of half an organic lemon, and add a tablespoon or two of chia seeds. The chia seeds will form a gel-like consistency in your glass, and are easy to sip. 
Have you tried this great beverage yet? If so, what benefits have you noticed? Let us know!
 
—Tanya Rakhmilevich
Tanya is a writer at The Alternative Daily with a passion for meditation, music, poetry, martial arts, and overall creative and active living. She has a special interest in exploring traditional Eastern remedies and superfoods from around the globe. 
Sources:
http://www.ncbi.nlm.nih.gov/pubmed/17618100
http://www.ncbi.nlm.nih.gov/pubmed/18492301
http://www.ncbi.nlm.nih.gov/pubmed/25440591
http://jaha.ahajournals.org/content/5/1/e002543.abstract
http://www.sciencedirect.com/science/article/pii/S0731708509004816
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754
http://ajcn.nutrition.org/content/86/4/1225
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=27

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Children’s Eye Health and Safety Month
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National Immunization Awareness Month
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World Breastfeeding Week (first week of August)
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