The Benefits Of A Cheat Meal

The Benefits Of A Cheat Meal

Some advice and a recipe for those days you want to cheat on your summer diet plan.
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With summer already here for a lot of us, many people are starting their crash diets and cutting back on everything good in the world like doughnuts and burgers. While I'm an advocate for conscience eating, I think it's important to give your mind and willpower a break every once in a while and have a good cheat meal.

There are a lot of different ways to look at a diet, from the IIFYM “system," to carb cycling, to carb back loading, to ketogenic. Whatever method you choose, it's always good to follow an 80/20 or even 90/10 rule. 80% of the time you stick to your preplanned diet and meals, and the other 20% you can cheat a little bit. This 10%-20% is enough to satisfy your sweet tooth or cravings, but not a large enough deviation from your diet to cause any major derailments.

Losing weight by cutting your calorie intake always comes at a cost. The leaner you get the more severe you have to cut back on your food intake, particularly carbohydrates which are in almost everything. There is a difference between trying to see some abs for watershed and depriving your body of the nutrients it needs. It's important to systematically decrease your caloric intake as your body adapts, and also cheat occasionally to refuel your body and mind.

A high carb cheat meal can help raise leptin levels in the body and lower ghrelin levels. By balancing these hormones you can help normalize your metabolism, hunger and energy. This metabolic increase from a cheat meal can last for days which will help the overall fat loss during a diet.

The most important thing about cheat meals is that it's not an excuse to go crazy and eat a dozen doughnuts and a cake. The worst thing you can eat to ruin all the progress from the previous week before the cheat meal is foods high in sugar. A proper cheat meal should be balanced in calories and carbs. Pizza, burgers, or pasta are great options for a cheat meal that is high in carbs but also contains some fats and protein.

Cheat meals should be scheduled into your diet plan weekly or bi-weekly just like the rest of your meals. It should be planned in such a way that you feel like you have deserved it and won't feel guilty about breaking from your normal diet plan. If you have cheated here and there on your diet all week, you don't get a cheat meal; those little deviations here and there were your cheat meal. Weekends are usually the best time to plan a cheat meal, just make sure your cheat meal doesn't turn into a cheat day.

Here is an example of a great cheat meal:

Protein Pancakes

  • ¼ cup raw oats
  • ¼ cup cottage cheese
  • ½ scoop protein powder
  • ½ cup egg whites

Mix it all together, pour it in a pan, and you've got pancakes with 3 grams of fat, 23 grams of carbs, and 35g of protein with less than 300 calories.

There are a lot of great ways to keep yourself going during a diet and strive for the body that you want. Simple, planned, and healthy (somewhat) cheat meals are the best way to keep your body and mind strong during a cut. With the internet you are only a few clicks away from endless recipes and resources that you can use to your advantage to become the best version of yourself.

Cover Image Credit: http://media.tumblr.com/tumblr_meijftcNTc1qg1vd7.jpg

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Everything You Will Miss If You Commit Suicide

The world needs you.
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You won’t see the sunrise or have your favorite breakfast in the morning.

Instead, your family will mourn the sunrise because it means another day without you.

You will never stay up late talking to your friends or have a bonfire on a summer night.

You won’t laugh until you cry again, or dance around and be silly.

You won’t go on another adventure. You won't drive around under the moonlight and stars.

They’ll miss you. They’ll cry.

You won’t fight with your siblings only to make up minutes later and laugh about it.

You won’t get to interrogate your sister's fiancé when the time comes.

You won’t be there to wipe away your mother’s tears when she finds out that you’re gone.

You won’t be able to hug the ones that love you while they’re waiting to wake up from the nightmare that had become their reality.

You won’t be at your grandparents funeral, speaking about the good things they did in their life.

Instead, they will be at yours.

You won’t find your purpose in life, the love of your life, get married or raise a family.

You won’t celebrate another Christmas, Easter or birthday.

You won’t turn another year older.

You will never see the places you’ve always dreamed of seeing.

You will not allow yourself the opportunity to get help.

This will be the last sunset you see.

You’ll never see the sky change from a bright blue to purples, pinks, oranges and yellows meshing together over the landscape again.

If the light has left your eyes and all you see is the darkness, know that it can get better. Let yourself get better.

This is what you will miss if you leave the world today.

This is who will care about you when you are gone.

You can change lives. But I hope it’s not at the expense of yours.

We care. People care.

Don’t let today be the end.

You don’t have to live forever sad. You can be happy. It’s not wrong to ask for help.

Thank you for staying. Thank you for fighting.

Suicide is a real problem that no one wants to talk about. I’m sure you’re no different. But we need to talk about it. There is no difference between being suicidal and committing suicide. If someone tells you they want to kill themselves, do not think they won’t do it. Do not just tell them, “Oh you’ll be fine.” Because when they aren’t, you will wonder what you could have done to help. Sit with them however long you need to and tell them it will get better. Talk to them about their problems and tell them there is help. Be the help. Get them assistance. Remind them of all the things they will miss in life.

For help, call 1-800-273-TALK (8255).

Cover Image Credit: Brittani Norman

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The Benefits​ Of Argon Oil Prove That Essential Oils Truly Are A Miracle Cure

Get great skin, great hair, and great nails.

Aasayed
Aasayed
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Essential oils work wonders in beauty. They can be used as moisturizers, help your hair grow, or even thicken your lashes.

Throughout my life, I've had everyone talk about how amazing coconut oil is as a moisturizer and for hair care. But everyone has different skin types and what works for one person may not for others. I've religiously used coconut oil to condition and care for my hair but whenever I put it on my face, it clogs my pores and makes me break out. My extremely dry skin made me go on a hunt to find an oil that would really help me keep my skin hydrated and supple.

An amazing oil is argon oil. It is high in fatty acids and vitamin E which help your skin to hold moisturize for a longer time. I use it right after my shower and put on a thin moisturizer followed by argon oil. The effects of store-bought moisturizer are good but quick to fade so the oil on top really helps lock that moisture in. And doing these steps right after a shower is really great because the hot water opens up your pores so that your skin can really soak in the benefits of the products you put on it.

Argon oil is great for the skin also because it doesn't clog your pores as coconut oil does. It helps prevent wrinkles and keeps your skin healthy without feeling sticky or greasy.

You can also mix some argon oil in with coconut oil and use this mixture to massage your scalp to help circulate blood and promote hair growth. Applying it through the length of your hair works as a great conditioner for soft and silky hair. I prefer to warm this mixture to melt the coconut oil and separate my hair into small sections, massaging the oil mixture into each section. I also like to soak the ends of my hair in the little oil that remains after you apply the oil through your scalp. It helps to soften the rough and damaged ends.

I get hangnails a lot because my skin is just really dry all the time. I massage in a drop of argon oil onto each cuticle to help keep them moisturized and healthy.

Argon oil also works as a great highlighter base, as well. Because it doesn't clog the skin and still adds glow, I like to rub in some argon oil to the tops of my cheeks and the bridge and tip of my nose and chin before going over it with a powder highlighter. This really works to amplify the glow of the highlighter.

And if you want to keep it really natural, just pop on some concealer and rub just the oil into the highest parts of your face. You will truly look like you are glowing from within!

Taking good care of your skin and hair early on will help you retain your beauty for a longer period of time. It is also soothing and therapeutic to take care of yourselves because we often neglect ourselves in our busy day to day lives.

Aasayed
Aasayed

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