How to Carb Cycle for Fat Loss and Muscle Gain?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Ever hear of eating carbs to lose weight? If you carb cycle the right way, it’s a powerful fat-loss tool!

Some people swear by a low-carb diet to lose weight, while others eat moderate amounts of carbs and say it works just as well. So which do you choose?

Fortunately, there’s a way you can choose both (and potentially burn even more fat).

This method is called carb cycling. Read on to strategize the best way to use it to boost metabolism.

What Is Carb Cycling?

Carb cycling involves switching between high-carb days, low-carb days, and moderate-carb days throughout the week to encourage fat loss and muscle growth.

The theory is that cycling your carbs helps you lose weight while avoiding the low mood associated with more restrictive low-carb diets.

But does it really work? Let’s dive into the benefits of carb cycling below, and how it can equal big results when it comes to fat loss.

Why Carb Cycling Is Great for Fat Loss

Increases Insulin Sensitivity

Insulin is the hormone responsible for turning the carbs you eat into energy. When you eat a carb-rich meal, insulin picks up the glucose (sugar) molecules from your bloodstream and ushers them into your cells to be burned as fuel. This keeps your blood sugar levels balanced throughout the day.

However, this system can become overworked from the constant intake of too many carbs. Think of it this way: every time you eat a carb-rich meal (but most especially processed carbs and junk food), your body has to release a ton of insulin to keep your blood sugar in check. Over time, your cells essentially “burn out” and become less sensitive to the effects of insulin.

When this happens, excess glucose remains in your bloodstream, since it needs insulin to be able to be used by your cells. Your body now has to get rid of this excess glucose since it’s not being burned off, so what does it do? It stores it as fat.

Luckily, giving your system a break from carbs several times a week can encourage your cells to become more insulin-sensitive once again, which can help your body use carbs more efficiently and store less as fat.

Including a few low-carb days into your week also gives your body a chance to “dip into” its fat stores. This occurs when your body uses up all of the glucose in your bloodstream for energy, but still requires more to power you through your day. When it doesn’t have immediate access to any, it begins to burn fat for fuel.

Boosts Your Metabolism

The idea of forcing your body to burn its fat reserves by constantly restricting carbs is, of course, extremely tempting. The problem with doing this for the long term is that another hormone intricately linked to fat-burning – leptin – becomes disrupted.

Leptin controls your hunger and satiety signals, as well as your metabolic rate.

Leptin levels can become too low when you go on a low-carb diet for a long period of time. This ultimately tells your body that it should conserve energy, so it begins to slow down your metabolism. However, when you eat carbs again, leptin is spiked, which in turn raises your metabolism so that you keep burning fat.

When you carb cycle, you keep your leptin sensitive by not overstimulating it with too many carbs on your low-carb days, while also not slowing down your metabolism by restricting carbs for too long. It’s a win-win.

Helps Preserve Muscle Mass (Which Helps Burn More Fat)

The act of working your muscles during exercise causes them to break down so that they can grow back stronger. Unfortunately, if your calories or carbs are kept too low when you’re training, you can prevent your muscles from growing. This is because muscles require fuel, mainly in the form of glycogen from carbohydrates, in order to grow.

When your muscles have this fuel and you begin to develop more lean tissue, you’ll naturally burn more calories throughout the day. This is why the high-carb days in your carb cycle will overlap with more intense training days – so that your muscles have the nutrients they need to develop.

How to Carb Cycle for Fat Loss and Muscle Gain?

Carb cycling is a fairly straightforward process. Essentially, you want to focus on having your higher-carb foods on hard workout days, and your lower-carb foods on rest days or light workout days.

On high-carb days, focus on eating starchy veggies at every meal. Your intake can range from 150 to 250 grams. Focus on filling each of your meals with a serving or two of starchy roots and tubers like sweet potatoes, carrots, plantains, and fruits, rounded out with proteins and greens.

High-carb days should also be your most intense workout days. Think resistance training, high-intensity interval training, or sprint workouts.

On moderate-carb days, include a starchy vegetable with your breakfast and keep the rest of the day low-carb. Do a moderate hike or go for a light jog!

On low-carb days, try not to exceed 50 to 75 grams, sticking mostly to higher-fat foods like avocado, green veggies, and a protein at each meal. Eat protein at every meal (grass-fed meats and fish) and lots of non-starchy veggies.

Example: Try a large green salad topped with avocado, walnuts, sunflower seeds, olive oil dressing, and a large wild salmon fillet, followed by a square of 80 percent dark chocolate.

Low-carb and moderate-carb day workouts should be lighter workouts: easy hikes, yoga, or any other low-intensity activity.

On your no-carb day, stick to 30 grams of carbs or less. Focus on leafy greens and other low-carb foods on the list below.

Your no-carb day should be your rest-and-recover day.

Low and High-Carb Food Examples

High-carb foods include starchy roots and fruits like sweet potato, taro root, carrots, apples, oranges, bananas, plantains, parsnips, chestnuts, pineapple, and winter squash.

Low-carb foods include all leafy greens like kale and spinach, avocado, peppers, broccoli, cauliflower, olive and coconut oils, nuts, seeds, meats, and fish.

Sample Carb Cycling Week

Day One: Low-Carb Day

Day Two: High-Carb Day

Day Three: Low-Carb Day

Day Four: Moderate-Carb Day

Day Five: High-Carb Day

Day Six: Moderate-Carb Day

Day Seven: No-Carb Day (Rest Day)

As you can see, cycling your carbs is relatively simple once you know exactly what to eat on rest and workout days. Now there’s only one thing left to do: get to browsing our recipe pages for meal ideas!

Watch these videos below for low-carb, moderate-carb and high-carb recipe ideas

6 Healthy Low Carb Recipes for Weight Loss

High Carb Recipes

Low to Moderate Carb Meal Plan for Weight Loss

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Natural Acid Reflux Remedy – How to Completely Cure Acid Reflux

 

Discover How, Five Minutes from NOW, Your Acid Reflux Can Be Totally Gone & You’ll Feel Great Night and Day

Strange Acid Reflux and Type 2 Diabetes Connection Discovered

Is your type 2 diabetes caused by acid reflux, or is your acid reflux going to eventually lead to type 2 diabetes?

No, not if you make this one change in how you manage your acid reflux.

This is because a new study published in the journal Gut reveals that on top of numerous other dire consequences, this treatment method for acid reflux causes type 2 diabetes.

Researchers from China, Hong Kong, and the United States collaborated and collected information from three large American studies: the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study.

Altogether, these studies had 204,689 participants who were observed over a period of 9 to 13 years. They were free of diabetes at the beginning of the study period.

The information collected by these studies included the participants’ demographic details and the results of medical checkups that included blood tests, medication use, dietary information, lifestyle habits, and physical exercise levels.

During the follow-up period, there were 10,105 cases of diabetes over more than two million person-years. When the researchers compared these cases with the information regarding PPI use, they found that people who regularly took PPIs had a 24% higher risk of type II diabetes than those who did not take it regularly.

They defined regular use as twice a week for two years, which is, of course, far less often than these drugs are customarily taken by people with chronic acid reflux and/or stomach ulcers.

The risk for those who took their PPIs twice a week for more than two years increased to 35% when compared with those who did not take any of them. The same was true for people who took more than two courses of PPIs per week.

But type 2 diabetes is probably the least of your problems if you suffer acid reflux. Here is how I got rid of mine before it almost killed me (literally)…

Easiest Way to Avoid Acid Reflux

Acid reflux can be horrible.

So, it’s no wonder that people try a lot of things to avoid it. Eat this, don’t eat that, take this mixture. The approaches are numerous, but they rarely help.

So you’ll celebrate a new study published in the journal Neurogastroenterology & Motility. Because it reveals that sometimes less is more and demonstrates the easiest way to avoid acid reflux.

The research team from Sandwell & West Birmingham Hospitals recruited 27 subjects with gastroesophageal reflux: 16 had a mild to moderate form (group A), and 11 had a severe form (group B).

These researchers carried out high-resolution impedance manometry and PH monitoring before and after their subjects ate a meal, while they were resting, while they were walking, and while they were exercising.

PH monitoring refers to the measurement of acid in the esophagus, and high-resolution impedance manometry examines food as it proceeds down the esophagus and stomach to see whether there is an obstacle or other problem.

They found more acid reflux episodes after a meal in group B than in group A: a median of 10 versus 6.5 episodes. The maximum number of episodes was 18 in both groups.

Food also took much longer to clear the esophagus in the subjects in group B than in the group A subjects—four and a half times longer, in fact.

Lower esophageal sphincter relaxation was the mechanism that caused the most acid reflux episodes in both groups.

The esophageal sphincter is the valve at the top of your stomach or the bottom of your esophagus that is meant to close and keep the food inside your stomach. If this valve is weak or relaxes frequently, then acid reflux becomes likely because the food flows back into your esophagus.

This happened a median of 17 times after a meal in group B, compared with 13.5 times in group A. Some people experienced 34 of these episodes after a meal.

Now here is where this gets interesting.

When group A exercised directly after a meal, their esophageal sphincters relaxed 4.7 times per hour, compared with 2.4 times per hour when they rested after eating.

In group B, this happened 5.3 times per hour during post-meal exercise and four times per hour during post-meal rest.

These findings suggest that there are two things you should never do after a meal.

1. Avoid lying down. If you sit up, gravity will limit or prevent your food from flowing back into your esophagus when the sphincter relaxes.

2. Avoid exercise. If you are vulnerable to acid reflux, the best approach is probably to exercise first thing in the morning at least eight to 10 hours after your last meal.

But relaxing after meals is not enough to completely cure acid reflux. For that, you need the simple approach explained here…

Immune System Reaction May Trigger Acid Reflux

As of now, gastro esophageal reflux disease or acid reflux is thought to occur due to the damage done to the esophagus by gastric acids that move upwards from the stomach. However, the latest research conducted done at the Utah Southwestern Medical Center shows that this may not be the case.

The study points to the fact that cytokines, which are immune system cells that cause inflammation, may be playing a big role in damaging the esophagus and resulting in heartburn.

Dr. Rhonda Souza, who lead the research, has said that these findings may change the way conventional acid reflux treatment is done. At present, acid reflux patients are given drugs that prevent the production of gastric acids in the stomach. However, if acid reflux is an immune-mediated injury as these studies show, then it will be better to create drugs that prevent cytokines from attracting inflammatory cells to the esophagus.

Is acid reflux really the result of an acid burn?

In the research published in the December 2009 issue of Gastroenterology, scientists studied acid reflux in rats. The condition of acid reflux was operatively created in the rats by connecting the duodenum to the esophagus to allow gastric acids to permissively enter the esophagus. However, researchers found that contrary to the expectations, inflammation of the esophagus did not occur immediately.

Dr. Rhonda Souza stated that the findings contradicted what was popularly believed – that acid reflux is result of acid burn, for if this was the case, then heartburn should have immediately started in rats, as gastric acids were freely entering their esophagus.

Even after three days of the operation, there were no clear signs of damage done to the esophagus’s surface cells. Only after a closer inspection were scientists able to notice inflammatory cells appearing in the deeper layers of the esophagus. The damage to the esophagus’s surface began only after three weeks of the operation – the time taken by inflammatory cells to rise to the esophagus’s surface layer.

It was concluded that the acid itself does not lead to tissue damage associated with acid reflux, but that instead, the damage is caused by the inflammatory reaction in the esophagus that the gastric acid triggers.

This research also supports the popular belief – stress leads to acid reflux. Previous studies done on how stress affects our body have shown that continuous stress weakens the immune system, thereby increasing the chances of developing various diseases.

Watch this video – How to treat ACID REFLUX AT HOME – HEARTBURN TREATMENT(GERD)

If you have acid reflux, you may want to check out our natural acid reflux guide

This post is from Scott Davis’ Acid Reflux Solution. This program helps you to cure your heartburn and acid reflux by using natural remedies to quickly heal your stomach without dangerous medicine or risky surgeries. It can also help you to remove some disorders of acid reflux such as constipation or IBS.

To find out more about the program, go to Natural Acid Reflux Remedy – How to Completely Cure Acid Reflux

How Carb Backloading Helps You Lose Fat and Build Muscles Fast

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Carb Backloading: How to Torch Fat & Gain Muscle by Eating Carbohydrates

We’ve been taught that eating carbs first thing in the morning helps boost our metabolism and energize us, which is why the typical American breakfast includes OJ, toast, fruit and oats.

We’ve also been taught to avoid eating carbs at night because they can make us pack on the pounds and sabotage weight loss.

While there’s logic behind this claim (it’s true: our bodies demand less energy when going to bed, which suggests carbs eaten at night will get stored as fat, not used for fuel), research suggests that eating carbs at night may actually promote fat loss. This concept is called “carb backloading”, and it goes against everything we thought we knew about eating carbs.

Now, as a quick disclaimer before I get into the details of carb backloading: it’s not a method that encourages you to eat potato chips, donuts and ice cream before bed.

Instead, we’re focusing on quality carbs here, such as sweet potatoes and coconut flour (and I’ll give you a list of the best sources of Paleo carbs for carb backloading at the end of this article). You’ll also want to avoid refined sugar in general, because it offers no nutritional value and damages your health on many levels.

It should also be noted that carb backloading is designed as a natural way to increase muscle mass and fat burning for athletes, as opposed to being a weight loss program.

In any case, carbs are a nutrient that get stored as fat when overconsumed, which is why they should be eaten in moderation (unless you have an extremely high activity level).

What is Carb Backloading and How Does It Work?

You can think of carb backloading as “strategic timing” for eating carbs, based on how your insulin levels naturally fluctuate throughout the day.

Insulin is a storage hormone that helps your body metabolize carbs. Like a “fuel selector” switch, it tells your body when to store carbs as fat and when to store them as glycogen in your muscle tissue.

Carb backloading uses this fuel selector switch to its advantage, and recommends eating carbs based on the time of day your body is more likely to use carbs to build muscle and burn fat. Insulin is more sensitive in the evenings, meaning you can digest carbs easier at night.

Insulin is said to be approximately 30% more sensitive in the evenings and after working out, which means your body can digest carbs more effectively (read: the fuel selector switch is turned on).

On the other hand, insulin levels are the least sensitive in the morning, which means your body is less responsive to carbs and more likely to store them as fat.

As you can see, according to carb backloading principles, steak and eggs may the favorable breakfast choice for muscle building and fat loss after all.

Watch this video – What is Carb Backloading and How to Do It

How Carb Backloading Helps You Lose Fat and Build Muscles Fast

As mentioned above, carb backloading can help you get lean because it takes into consideration when your fat storage hormones are most active.

Simply put, your insulin levels are at their highest peak in the morning, which is when your body is more likely to store carbs as fat. So, ditching carbs in the morning can help accelerate weight loss and allow you to gain more definition.

On the other hand, insulin levels are most sensitive in the evenings and after working out, which is when your body will utilize carbs to replenish glycogen in your muscles and build muscle tissue, rather than storing carbs as fat. Try eating carbs about four hours before bed to best replenish your muscles after a workout.

The best time to eat carbs for carb backloading is said to be 4 hours before you go to bed, and right after your workout to replenish the glycogen in your muscles. Since carb backloading is all about being in sync with your hormonal rhythms, it’s ideal to plan your workouts in the evenings if possible (around 5 pm or later).

If evening workouts aren’t doable with your schedule, you can still practice carb backloading.

If you work out in the mornings, you’ll need to eat a small amount of carbs to replenish lost energy – but it’s still recommended to pair these carbs with a blood sugar balancing nutrient, such as a Paleo protein powder, to prevent excess insulin from being released. Otherwise, your insulin levels will become elevated, which prevents you from being in a fat-burning state.

More Benefits of Carb Backloading

In addition to building muscle and losing fat, carb backloading can help you sleep like a baby.

Carbs help transport tryptophan across the blood brain barrier, which is an amino acid that gets converted to the neurotransmitter serotonin.

Serotonin gets converted to melatonin in the pineal gland – and, as you may already know, melatonin is responsible for regulating your sleep and wake cycle.

Since low levels of melatonin are linked to a disrupted sleep cycle, carbs may just be Mother Nature’s NyQuil.

How to Do Carb Backloading

To summarize, the general guidelines of carb backloading are:

1. Eat protein or healthy fats until 5 pm, when insulin levels are highest, which is when you’re more likely to be in a fat-storage state.

2. Eat carbs after a workout to replenish your glycogen stores. To be in sync with your natural hormone rhythms, it’s best to work out in the late afternoon or early evenings. The average athlete only needs a small amount of carbs, while the elite athlete will require a larger serving.

3. If your daily workout is in the morning, have a small amount of carbs (such as a piece of fruit) paired with a protein source. This prevents excess insulin from being released, and also prevents your body from turning on the “fat storage” switch.

4. Eat your carb meal in the evening, approximately 3-4 hours before you go to bed, to encourage muscle building and fat loss.

Notes:

Some carb backloading experts say small amounts of carbs during the day (after breakfast) are acceptable when carb backloading, as long as it’s less than 30g of carbs, which is the equivalent of one medium-sized banana or two small baked sweet potatoes. When carbs are eaten in smaller amounts, your body releases less insulin, which means the carbs are less likely to be stored as fat.

Carb backloading is most effective for the elite athlete looking to gain muscle and improve athletic performance when training on a regular basis, approximately 4-5 times per week.

Sample Carb Backloading Meal Plan

This sample carb backloading meal plan is based on doing your workouts at 5 pm and going to bed at 11 pm.

Best Sources of Paleo Carbs for Carb Backloading

Since grains, beans and legumes aren’t carbs that are permitted on a Paleo diet, the best sources of Paleo carbs for carb backloading are mainly fruit, vegetables and natural sweeteners.

Carbs break down into glucose and fructose. Glucose is your body’s preferred fuel source because it fills your muscle glycogen stores, whereas fructose fills your liver glycogen stores.

This is why moderating high sugar fruits and veggies (such as bananas and plantains) and focusing on low fructose foods (such as apples and pears) can be more beneficial for building muscle and losing fat.

Apples and pears are better for building muscle and losing fat than high sugar fruits.

Here are the best sources of Paleo carbs for carb backloading:

• Bananas
• Plantains
• Apples
• Berries
• Pears
• Mango
• Peaches
• Dates
• Carrots
• Squash
• Sweet potatoes
• Peppers
• Parsnips
• Beets
• Cassava
• Pumpkin
• Coconut
• Coconut flour
• Tapioca flour
• Paleo chocolate chips
• Raw honey
• Maple syrup

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

3 Relaxation Techniques to De-Stress Your Mind and Body

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Finding time to fully relax in modern society can sometimes feel as difficult as trying to hunt down the extinct woolly mammoth in mid-winter, barefoot (see: impossible). To break out of this thinking and start on a path to regain the lost art of relaxation, it’s important to first understand how our stress response operates.

Stress is regulated by two systems in the body. The parasympathetic system, which controls relaxation, rest, and digestion, and the sympathetic system, which controls our “emergency” response to stress.

To put it simply, our parasympathetic system is in control when we’re relaxed and calm, while our sympathetic is in control when we’re facing an imminent threat (say, from an angry animal).

However, the giant hiccup in this system is that the sympathetic side doesn’t distinguish between that angry animal and another bad day at the office. This results in a chronic stress response that is extremely taxing on the adrenal system, and can leave us feeling run down and even suppress our immune system.

This is why managing stress is so important to overall health. We’ll help you do just that by providing some of the best relaxation techniques you can practice daily:

1. Mindful Breathing

The way we breathe has a profound effect on our nervous system. Ancient yogis instinctively knew this to be true, developing an entire system around the concept of timed and controlled breathing called “Pranayama.”

Modern research has shed light on this ancient practice, showing that specific types of breathing do indeed influence the parasympathetic and sympathetic nervous systems we spoke of earlier.

For instance, studies have shown that alternate nostril breathing (one of the common pranayama techniques) enhances the activity of the parasympathetic nervous system, while decreasing the activity of the sympathetic nervous system.

This is an amazing revelation, considering that breathing exercises are also an extremely convenient technique to integrate into our fast-paced lifestyles.

Below is an alternate-nostril breathing exercise you can do anywhere with just 10-15 minutes, your fingers, and fresh air. Use it during moments of anxiety and stress, or go a step further and practice daily to strengthen the parasympathetic nervous system over time.

Alternate Nostril Breathing

1. Find a comfortable sitting position with your spine straight and shoulders back.

• Relax your left arm in your lap, while bringing your right hand up to your nose.

• Place your pointer and middle finger so they rest between your eyebrows, while focusing on using your thumb and ring finger to alternate closing your nostrils.

• Close your right nostril with your right thumb and inhale through your left nostril, slow and steady.

• Close your left nostril with your ring finger so both nostrils are closed, holding your breath for a brief count.

• Open your right nostril and exhale slowly, pausing for a beat at the bottom of the exhale.

• Inhale through your right nostril, pausing again at the height of the inhale with both nostrils closed.

• Open your left nostril and exhale, pausing again at the bottom.

• Repeat for 5-10 cycles.

2. Mindful Eating

Aside from making sure we’re nourishing our bodies with only the most natural foods, mindful eating also encompasses the way we eat. In our society, mealtimes are often rushed in an effort to get back to work or otherwise save time.

Not only does this result in eating while we’re stressed (which has a host of negative consequences), it also causes eating to become a stressful activity in and of itself, compounding the problem.

Studies have shown that eating while chronically stressed can impair digestion, cause overgrowths of certain bacteria, and compromise the intestinal barrier (which can lead to leaky gut).

Also, in studies where individuals practiced mindful eating, satiety and hunger cues were improved, with researchers also discovering participants naturally lowered their calorie intake as compared to controls.

So how can we integrate mindful eating into our days?

Below are a few simple techniques that will change your behavior toward mealtimes, hopefully filling your plate with peaceful relaxation, rather than anxiety and tension.

Remove distractions. This can be anything that takes your attention away from your food, such as the television, the newspaper, the computer, etc. Focus wholly on what’s on your plate and strive to remain in the moment.

Address your mood. As you sit down to eat, take a moment to address your emotions. What are you feeling? Try to release feelings of anxiety or anger before taking your first bite by taking a few deep breaths (or even doing a few rounds of alternate nostril breathing!).

Eat slowly. Notice that when your mind begins to wander, you tend to focus less on chewing—an important part of digestion. Practice setting down your fork between bites and/or counting chews (roughly 15 per bite) if this helps you slow down.

3. Yoga Poses that Promote Relaxation

Yoga, known as one of the best techniques to promote relaxation, also builds strength and increases flexibility.

Cat-Cow Pose

Cat-Cow combines deep spinal stretching with deep breathing (which we know is a huge plus when it comes to relaxation). Begin on all fours and lift your head, heart, and tailbone to the sky as you inhale. On your exhale, pull in your stomach, round your back and drop your head. Repeat 5-6 times.

Child’s Pose

Sit comfortably on your heels. Lower your torso forward, bringing your forehead to rest on the floor in front of you. Extend your arms ahead of you and lower your chest as comfortably as you can to your knees. Take long, deep breaths.

Standing Forward Bend

Stand with your feet together. With a slight bend in your knees, bend over your legs until you feel a deep stretch in your hamstrings. You can either let your hands touch your feet, wrap them around your elbows to let your upper body hang freely, or deepen the pose by wrapping your arms around the back of your knees.

Watch this video – 20 Minute Guided Meditation for Reducing Anxiety and Stress–Clear the Clutter to Calm Down

These relaxation techniques can be practiced throughout your day, allowing you to put your nervous system, your mind, and your body at ease in the face of any threat, be it mammoth or traffic jam.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook