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Nutrition

milk

5 Severe Side Effects Of Cow’s Milk

One glass of milk is very much nutritious but sometimes drinking too much milk can pose serious health effects in an individuals. People will be actually astonished to know about the severe side effects of milk.

Here Are 5 Severe Side Effects Of Milk

Diarrhea And Abdominal Bloating

Consuming too much milk affects the digestive system very badly because it stimulates the digestive system which ultimately leads to diarrhea. Excessive intake of milk may also cause irritable bowel syndrome. Consuming milk may also result in fullness of the stomach and might also appear as swollen. This condition is referred to as abdominal bloating. Usually people suffering from lactose intolerance suffer from the bloating problems because the small intestine fails to produce enough enzymes called lactase which breakdown lactose into simpler compounds. People suffering from lactose intolerance are not supposed to have milk.

Gas Problems

Another major problem of having milk is stomach or intestinal gas problem. Milk usually contains lactose which causes irritation of the digestive system and leads to generation of gas. Peasople having this gas problem must not have hot milk. One can still have cold milk if they want but occasionally.

Allergic Reactions

Milk contains proteins which might be allergic to some persons. Consuming milk regularly may cause reactions such as swelling of lips and mouth. Such reactions are also known as hypersensitivity and it is also associated with rashes and itching. You should immediately consult a doctor after observing such hypersensitive reaction on the body.

Feeling Nausea

Milk contains lactose, when this lactose is not broken down into simpler compounds people starts having uneasy feeling and nausea. Any nauseated feeling reported must be consulted with the doctor. The nauseated feeling symptoms do not cause any pain in body but you will be an unpleasant feelings. People will be having dizziness and will be having a terrible headache.

Respiratory Problems

Excessive consumption of milk increases phlegm which leads to complicated respiratory problems. Any complication related to respiratory problems like breathing difficulties must be reported to the doctor immediately. Other respiratory difficulties that are associated for drinking excessive milk are cough, sinus etc.

Ginger Infusion

6 Excellent Infusions That Improve Digestion

Healthy Digestion is a sign that implies you are healthy. Good digestion is essential for optimal functioning of the body. Poor digestion leads to several problems. However, it can be treated at home by preparing some excellent herbal infusions or by buying one of the best probiotic pills. These infusions help in stimulating acids by the stomach so that digestion process is done effectively. After finishing a heavy meal, try having these infusions an hour after, as they promote digestion.

Excellent Infusions That Improve Digestion

1. Ginger Infusion

Ginger is an effective herb used to treat digestive disorders. It contains active compounds such as gingerol, shogaol etc. These compounds play an important role in promoting digestion and reducing the “heavy” feel after having a meal.

Method

To prepare this infusion, you have to add 1/2tsp. crushed ginger paste, 1 tbsp. of lemon juice, and a cup of water in a bowl. Boil it and steep for 5 minutes. Drink this infusion half an hour after your heavy meal. It acts as a digestive tonic.

2. Boldo Tea

The leaves of boldo have a distinct taste and help facilitate digestion. This infusion stimulates the functioning of liver and secretions of the gallbladder, making it efficient for digesting fatty foods. Combine boldo tea with tarragon or mint for strengthening its effect.

Method

Boil a cup of water and remove it from heat after done. Later add boldo leaves. Add mint or tarragon and steep for few minutes. Strain the solution and add a little honey. This infusion makes your stomach feel lighter after having a heavy meal.

3. Fennel Tea

Fennel seeds act as a digestive aid and helps relieve bloating as well. The infusion made using fennel seeds shows amazing results.

Method

In a bowl of boiling water, add a 3tbsp. of fennel seeds and allow it to boil. After 10 minutes, strain the solution and sweeten it with honey before drinking it. This infusion heals an upset stomach as well.

4. Chamomile Tea

Chamomile is considered as a wonderful herb since many centuries for treating gastrointestinal problems. Its active ingredients help in preventing flatulence, “heavy” feel after a meal, and intestinal as well as stomach inflammation.

Method

In a bowl of hot water, add few mint leaves and fresh chamomile. Let it steep for 5 minutes. Strain, sweeten it with honey and drink it warm. This infusion has carminative, anti-inflammatory, and antispasmodic effects.

5. Rosemary Infusion

Rosemary is an incredible herb often available in an herbal store. It plays an effective role in easing digestive problems such as stomach cramps by soothing the muscles of the digestive tract. This herb helps encourage the secretion of bile juice for enhancing digestion process. It even acts an amazing appetite stimulant.

Method

Put this herb in a bowl filled with hot water. Allow it to infuse for at least 10-15 minutes. Drink it twice a day or whenever you have indigestion problems.

6. Peppermint Tea

Peppermint aids in digestion and plays an important role in easing gastrointestinal issues. Drinking a cup of peppermint tea helps in boosting the digestion process. This refreshing beverage helps soothe your muscles as well.

Method

Add a tbsp. of fresh peppermint leaves in water and allow it to boil. Let it steep for 5 minutes. Strain this solution, add a little honey. Drink it warm. This soothing digestive infusion is good after having a meal and acts as a digestive booster.

Understanding the 21 Day Fix Containers

Get the breakdown on each 21 Day Fix container and how to use them to see maximum results.

I get a lot of clients that message me after they purchase the 21 Day Fix and say they are having trouble figuring out the portion control containers that their program came with. The 21 Day Fix is meant to keep eating simple, so I thought I would share some tips on how to use the containers properly so you can meal plan with ease and also see better results!

First, let’s talk about each container…

containers

There are 6 colours corresponding to 6 different types of foods.

The green container is for vegetables. These can be cooked or raw, sliced or diced. Some examples include Romaine lettuce, spinach, squash, bell peppers, and mushrooms. If you’re making a salad with lettuce, go ahead and squash that lettuce in there for a voluminous salad.

The purple container is for fruits. Berries, cherries, and grapes can easily fit right into the container, no chopping necessary. But larger fruits like watermelon need to be chopped into bite sized pieces and then put in the container.

The red container is for protein. Fill this container with chicken, fish, lean red meat, eggs, Greek yogurt, tofu, etc. There is a long list of proteins in the 21 Day Fix Guidebook, so pick and choose your favorites.

The yellow container is for carbs and starches. This container is for foods such as yams, rice, beans, and whole-grain pasta. For foods that don’t fit into the container, like a tortilla or piece of bread, check your 21 Day Fix Guidebook to determine the correct portion size.

The blue container is for healthy fats. I like to put nuts, cheese, mashed avocado, or hummus in my blue container.

The orange container is for seeds and dressings. This container is the smallest, and is used for calorie-dense foods such as salad dressings, coconut, and seeds. There are a bunch of 21 Day Fix approved salad dressing recipes in the guidebook, so definitely check them out. You can make them ahead of time in a jar and store them in the fridge for a few days.

The tsp is for oils and butters. A teaspoon is not provided with your containers, so you’ll have to use your own. It’s used for yummy things like nut butters and coconut oil!

Here’s a **BONUS TIP**

21 day fix tip

The containers are meant to be full, but not so full you can’t put the lid on! A proper portion is the container filled with the lid on.

How to use the containers

Now that you know what goes in the containers, let’s figure out how to properly use them.

First, you need to go to page 4 of your 21 Day Fix nutrition guide to figure out how many calories you are allowed each day. This calorie calculation is going to tell you how many calories you’re going to eat to lose weight eating the Fix way. **Remember, this calculation in the 21 Day Fix book is based on the average calories burned during the Fix workouts. So if you’re doing another workout, like T25 or Body Beast, you need to use the T25 or Body Beast calorie calculation first to figure out your calorie target.

So once you’ve figured out your calorie target, take a look at the chart on page 19 to figure out how many containers of each colour you should eat each day for your calorie range. I love that we actually don’t count calories in this program, we just count the number of containers we can have each day. That makes it super simple! If you’re paying attention to the macronutrient percentages, you’ll notice that it’s roughly 40% carbohydrates, 30% protein, and 30% fat.

Don’t be afraid to mix and match foods of the same category to fill a single container. Let’s say you’re making a wrap for lunch. You can fill half of the green container with lettuce and half with tomato to equal ONE green container.

Why the 21 Day Fix Container System Works

No more counting calories! If you’re using the 21 Day Fix system, you don’t have to count every single calorie. Instead, you only count the number of containers you can have in one day. If you need help keeping track of your containers, please use my FREE printable 21 Day Fix Tally Sheets!

You are not starving! I don’t think I’ve ever had a complaint from a client saying that they are starving using this system. In fact, usually the opposite is true! My clients typically tell me it’s a lot of food! That’s because healthy food has a lot more volume than junk food. If you find that you are too full to eat all of your containers every day, then only eat what you can. **But make sure to eat a little from ALL of the containers instead of just filling up on your favourite kind and avoiding what you like least.

It’s practical! Portion control is all about moderation and being aware of what you’re eating. The containers help you achieve this. Soon, you’ll get into a routine of how many fruits, vegetables, proteins, and healthy fats you should be eating each day.

My recipes are 21 Day Fix Approved and I do break down the container equivalents so you don’t have to guess (if you have a question about a recipe, please contact me.) If you would like even more ideas for 21 Day Fix approved meals, definitely check out the Fixate Cookbook. It’s full of yummy and healthy recipes and includes which containers the recipe fits into.