Create a Social Site and Increase Your Free Traffic

Your goal is to increase your free traffic. Great news! If you create a social site you can do exactly that, increase your traffic for no cost. Let’s have a s look at what your social site needs to accomplish.

 

#1 Incorporate Call to Action. Ask your visitors to become involved. If they like what your site has to offer they’ll likely return. Your call to action will engage your visitor and ask them to help by inviting others to your site, leaving comments and writing responses. 

 

#2 Make Use of Comments. Comments are a great way for you to interact and engage with your visitors. You can stay in touch and respond to comments that are made. You should allot a few minutes daily to respond to comments that have been made. Engaged visitors come back!

 

#3 Interact With Other Blogs and Sites. You can stay connected to other blogs and sites that are in your niche. Leave comments on their posts, get involved with these communities and let people find you. This will increase your traffic. However, don’t hog the site and don’t be a nuisance. Don’t post just to post. Make sure you have something of value to add.

 

#4 Start Your Own Forum. Add a forum to your site. It’s a great place for people to gather and discuss everything from A to Z. They can talk about the niche your site handles or about the weather. Active forums are a great way to bring your visibility up in the search engines and that increases your traffic flow. Don’t be surprised if your forum grows rapidly – the good ones do. Just be prepared to add a moderator to the site to ensure things remain civil.

 

These are just four things you can do to create a more social site and increase traffic to your website. Think outside the box and enjoy the growth.

Build a Community to Increase Your Free Traffic

You have a website that does okay, but you want to increase the traffic to your site and you want it to be free traffic. Now you are wondering what you can do to achieve your goal? There are many different things you can do. One of them is to build a community. 

 

Increasing your Google traffic is about answering questions that are found to be important in your community. You must take the time to become the authority and have the necessary expertise in your niche. 

 

Have the community ask you questions. By doing so, you will be on your way to providing useful, valuable, high quality content. That is what Google really cares about. When you provide answers to questions asked by your community, Google will rank your website very well for the keyword terms you would not have come up with on your own, but these keywords do show up in your answers to questions. 

 

You create loyalty among your community members and you rank well with Google at the same time. You could say that is a win-win! Now you have members in your community that are going to share and tell others about it, which will increase your traffic flow. That will multiply and continue to grow as more visitors show up and like what you have to offer. 

 

In addition, Google will rank you well so you will place better in the search engines. Doing so means that more surfers will find you and come visit your page for an additional way of increasing the traffic to your site. These people when happy will again invite others. 

 

So when looking for proven ways to increase your traffic flow make sure that you do not overlook the power of community. Build a strong niche community and they will come.

The Mono Diet - Is It Really Good for Losing Weight?

 

Among the detox diets to eliminate toxins from our body, the mono diet is becoming more and more popular. But what type of diet is it, and is it safe for our organism?

 

The Diet to Eliminate Toxins

 

There are lots of toxins that accumulate in our body from different sources: pollution, tobacco, alcohol, energy drinks, food additives... Several diets have been developed to eliminate all these toxins from our body, such as fasting, for example. The mono diet is also part of these "miracle" diets whose objective is to purify our organism.

 

But what is that exactly? The mono diet corresponds to the ingestion of a single food, often a fruit, a vegetable, or a complete cereal, in all its possible forms (juice, puree, compote...) for up to three days. For example, many apple, carrot, celery, cherry or rice mono diets have emerged in recent years.

 

Regenerating Our Organs

 

The goal is to regenerate our organs, mainly the intestine, which is often neglected when it is the source of many disorders if not taken care of. Moreover, it is one of the organs that accumulates the greatest number of toxins!

 

To detoxify the body, the mono diet is usually done in the following manner: count three days of preparation, three days of diet based on a single food, and three days of return to normal. On the first day of preparation, remove sugar, fat and meats. On the second day, it is necessary to eliminate cereals, dairy products and fish. On the third day, eat only fruits and vegetables. You can then begin your three-day diet, for example, an apple-based one (cooked or raw), while drinking plenty of water. After three days, gradually resume your usual diet by following the same pattern.

 

A Diet That Is Not Without Danger

 

Currently, no medical studies can prove the beneficial effects of a mono diet. And, if some say that mono diets are effective, many testimonials darken the picture with adverse effects: intestinal disorders, stomach ache, weight gain, great fatigue, etc. Thus, eating only one food for three days could have adverse effects on your organism, depending on the selected food.

 

Moreover, this type of diet can also create disgust with a certain type of food: it would be a pity to deprive yourself of delicious vegetables and fruits! Finally, fruit-based mono diets can cause too high a sugar intake, for example, in the case of grape-based mono diets. Finally, you may suffer from severe nutritional deficiencies if you consume only one kind of food. As a result, health professionals say it is a hazardous diet and do not recommend it.

 

How Can You Purify Your Organism?

 

Yet, there are many techniques to purify your body! First, practicing physical activity is essential to detoxify your body. You do not have to go to the gym three times a week, but just walking every day can already have beneficial effects. In addition, it is possible to go through a "detox diet" without constraint, for example, by eating only whole fruits, vegetables and various cereals for two days, or by severely limiting red meats and fats.

 

And, in the case of "little guilty pleasures," like a three-cheese lasagna in the middle of the winter, prefer soups and broths during the following two days! A balanced and diversified diet allows your organs to regenerate and your body to regain strength, while sports and the consumption of certain drinks (green tea and sugar-free infusions) will detoxify your body every day. So no need to deprive yourself!

 

The 10 Most Caloric Fruits

 

In this article, you will discover the 10 fruits that contain the highest amount of calories, which you need to avoid if you're trying to lose weight.

 

1.    Nuts - 600 kcal per 100 grams

 

Nuts are rich in lipids and proteins, which explains their high energy intake (600 kcal on average).

 

For pecans, it is 700 calories per 100 grams, 600 for cashew nuts and around 500 for walnuts and hazelnuts.

 

Despite this, we still recommend eating nuts regularly, as their consumption is beneficial for your health. Nuts contain omega-3 fatty acids, vitamin E, magnesium, iron, calcium and fiber.

 

2.    Dried fruits - 300 calories per 100 grams

 

 

On average, there are 300 calories in 100 grams of dried fruits such as prunes, apricots, bananas, dates or figs.

 

Although they lose their vitamin C while drying, dried fruits have preserved their nutrients, minerals and trace elements. Rich in fiber, they help the intestinal transit and fight against cholesterol.

 

3.    Dates - 300 kcal per 100 grams

 

Dates are very sweet and contain about 300 calories per 100 grams, which makes them very good fruits for sportsmen, but less so for dieters!

 

They are, on the other hand, a good source of dietary fiber and contain a high concentration of antioxidants.

 

4.    Avocados - 220 kcal per 100 grams

 

This delicious fruit is very caloric, as half of one contains 220 kcal and 15 g of fat.

The avocado is, however, packed with omega 3, vitamins and minerals.

 

Consume it in moderation.

 

5.    Coconuts - 360 kcal per 100 grams

 

Rich in fatty acids, potassium and carbohydrates, this holiday fruit is full of nutrients, but is also very caloric.

 

On the other hand, the coconut contains a large amount of dietary fiber, which makes it a great ally to our intestinal transit, and a satisfying food.

 

6.    Bananas - 90 kcal per 100 grams

 

100 grams of bananas contain about 90 calories, making the banana, the most consumed tropical fruit in the world, a very caloric one as well.

 

But bananas are also rich in vitamins, potassium, magnesium and fiber.

 

Enjoyable and easy to take anywhere, it's a perfect snack and a great breakfast if made into pancakes!

 

7.    Grapes - 75 kcal for 100 grams

 

A great ally to cardiovascular health, source of many vitamins and minerals, grapes are an excellent fruit for your health.

 

With 75 calories per 100 grams, it is also moderately caloric.

 

8.    Cherries - 65 kcal per 100 grams

 

The cherry is generous in vitamin C, potassium, provitamin A, vitamin B, zinc, iron, calcium...

 

It is therefore a good ally to your health. It also contains 65 calories per 100 grams, so it can be considered as moderately caloric.

 

Just try not to eat the whole basket!

 

9.    Persimmons - 66 kcal per 100 grams

 

The persimmon is a fruit with a strong antioxidant potential, because it contains polyphenols, carotenoids, vitamin and tannins.

 

With 66 calories per 100 grams, the persimmon is a moderately caloric fruit. These calories come almost exclusively from the carbohydrates that the persimmon contains in the form of fructose, the fruit sugar.

 

10. Mangos - 63 kcal per 100 grams

 

There are 63 calories per 100 grams of mango. A moderate-calorie fruit therefore, in the last position of our list of highest-calorie fruits.

 

It's rich in potassium, vitamin C and fiber, it would be wrong to deprive yourself of all its virtues!

 

Everything About the Paleo Diet

 

The Paleolithic diet, more commonly known as the Paleo diet, is directly inspired by the diet of our ancestors who ate more naturally, unprocessed foods. You should know, however, that it is more than a diet to lose weight, it is, above all, a rather restrictive lifestyle.

 

Eating as Our Ancestors: the Basic Principle

 

Our ancestors were primarily hunter-gatherers, so they mainly consumed animal proteins and natural foods. To follow this diet, you will need to favor a diet rich in meats, fruits, vegetables and nuts, and forget all cereals and dairy products, since they did not exist during the Paleolithic era. In regards to sugars and fats, they are consumed in their natural form. Why? Because, according to this diet, the human body would better digest and more easily assimilate the foods that have been consumed for thousands of years.

 

 

Foods Allowed During the Paleo Diet

 

To follow this diet, you can eat all lean meats from animals fed exclusively on grass, poultry, wild fish, eggs, vegetables poor in starch such as cauliflower, broccoli or zucchini, untreated cold pressed oils such as olive oil, coconut oil and avocado oil, moderately sweet fruits, nuts, sweet potatoes, yams and other root vegetables, and, finally, untreated herbs and spices.

 

Foods to Avoid During the Paleo Diet

 

The list of foods prohibited in the Paleolithic diet is rather consistent. Avoid sweet products, dairy products, cereals and their derivatives such as flour, cakes and bread... Avoid, also, industrial products like soda, pre-prepared meals, and crisps and other appetizer biscuits. You will also have to eliminate from your diet all cooked or extracted oils, legumes such as beans, soybeans or chickpeas...

 

Recommended Cooking During the Paleo Diet

 

It is clear that, during the Paleolithic era, if fire already existed, our ancestors continued to eat mainly raw foods. If you can actually eat as much raw food as possible, such as vegetables in salads, you are still allowed to cook the food, but take care to preserve it as much as possible. For this, go for steaming or cooking at low heat, without the addition of fat, which will preserve the vitamins of the food.

 

The Health Benefits of the Paleo Diet

 

The Paleo diet contributes to obvious weight loss, and it is also good for your health, especially to limit the risk of cardiovascular disease, diabetes or even allergies. It also has very positive effects on the skin and helps you regain a beneficial sleep. It also provides ideal digestion. In addition, its high content of protein and dietary fiber also provides a quick sense of satiety, which eliminates daily cravings at all hours.

 

Since it's hard to follow the diet for a long time, you can do so for a short time and there still will be a positive effect. Eating like your ancestors will make you look funny, but will also allow you to realize that many foods and processed products sold on the market do not serve any purpose!

 

8 Worst Lunch Mistakes You May Be Making While on a Diet

 

At half past one, the stomach begins to growl. Time for lunch! But if work is already stacked on the desk, your food will probably not have the nutrients that you need. In order to work, however, your body needs to be regularly supplied with them - especially if you want to lose weight. Avoid these 8 food traps at lunch time, as they sabotage your diet and even provide you with a few extra kilos.

 

Mistake 1: You eat while walking

 

Are you also among those who quickly get a snack from the cafeteria and eat on the way to the office? Then, unfortunately, we have bad news for you: according to a study, you're eating 30% more calories than you would sitting down. Take your time with food, it does not have to be an hour. We are all stressed. But 15 minutes are sufficient for a healthy lunch. And you can definitely make that kind of room, right?

 

 

Mistake 2: You put off lunch

 

Even if your stomach is not growling, you should have lunch between noon and 2PM. Anyone who waits longer risks being attacked by a sudden bear's hunger, and this usually ends with jamming your mouth full of fast food and the like. Furthermore, your body needs new nutrients in the form of food every four hours. Otherwise, your metabolism slows down and that means that it burns fewer calories.

 

Mistake 3: You eat too much salad

 

"What is this, a weight loss error?" Do not get us wrong: salad is healthy, has few calories, no fat and is therefore perfect for losing weight. The green leaves and raw vegetables in it are just fine. A large weight loss trap, however, lurks in the salad buffet over at the canteen between calorie-rich dressings and toppings such as croutons or cheese, e.g. feta, mozzarella or Parmesan.

 

Anyone who puts too much of any of that on their plate turns their really healthy salad into a small calorie bomb. So: in the future, more salad (yes, only the green leaves), more vegetables and fewer toppings. "I will never be satisfied." Do not panic, just combine your salad with a roll, a brine or a soup. When dressing, less is more. A shot of vinegar, oil, salt and pepper are already sufficient and taste much better than fatty toppings.

 

Mistake 4: You go out to eat every day

 

Having lunch with colleagues is fun, that much is clear. It's also hard to lose weight during this time. On most menus, there are lots of dishes behind which there are a lot of calories hidden. The portions are usually very generous and are good to eat. In addition, it is rather costly to go out to eat. It is healthier and cheaper to cook yourself.

 

Simply cook your lunch the night before. Sounds dull? It's easy to prepare your food with 'Meal Prep' containers. And do not worry, that does not mean that eating out is taboo, just not every day.

 

Mistake 5: You have diet soft drinks while you eat

 

A cold refreshment is a good lunch for most. "It's not so bad if it's light." Unfortunately, that is false. The sugar is replaced with low-calorie sweeteners and since you only fake delivering calories to your body with the sweet taste, the belly quickly starts to growl again. It waits longingly for the promised energy. Better alternative: a large glass of water with a little lemon.

 

Mistake 6: You eat in front of the computer

 

A popular slimming sin at lunch and especially "popular" when work is again piled on top of your desk. You're paying attention to a screen, while shoving something mechanically into your mouth. The food becomes a side issue and that is the danger. Your attention is somewhere else, so you do not realize when you are really full. In the worst case, you continue to eat until the plate is empty. You then pay the tax of a bloated and full belly that makes work in the afternoon much more difficult. By the way: the same also applies to the TV.

 

Mistake 7: You eat packaged snacks

 

At first glance, the packaged salad or sandwich look like a healthy meal. But appearances can be deceptive. In the dressing, the topping cheats you by actually containing calories that settle on your hips. And the dishes are not really as tasty. In this case, the following should be the preferred step: cook yourself, according to the principle of the Meal Preps (see point 4). You know what's inside and it tastes better. You do not have to do it every day, but 1 to 2 times a week will do just fine.

 

Mistake 8: You skip lunch completely

 

If you skip lunch completely, you will not only have to battle an annoying feeling of hunger, but also lack of energy. And only to save 500 calories at lunch? Definitely a bad idea. Your body needs regular nutrients to maintain all its functions. If it is not supplied with nutrients, your metabolism will slow down and you will burn fewer calories - while losing weight in a counterproductive way. In addition to that, the feeling of hunger grows more persistent, just like the hole in your stomach. This is not only unpleasant, but ends with gaining more than the 500 calories you saved earlier when you have dinner.

 

You won't be hungry in the future if you consume the following: long-chain carbohydrates, dietary fiber and plenty of protein, which should be on the menu at noon, because they are long-lasting and prevent you from getting hungry without overloading your calorie count.

 

8 Good Reasons to Eat Fish

 

According to our habits and, sometimes, our culture, fish takes more or less of an important place in our eating habits. Eating fish is extremely beneficial for both physical and mental health. Do you doubt it? Here are 8 good reasons to eat fish.

 

1.    There is a large variety of fish

 

There are many kinds of fish. Cod, salmon, tuna, trout, sardines, mackerels... It's hard to choose! This is one of the major strengths of this food. You can make several fish meals a week without eating the same thing. This diversity is also reflected in the prices. Seasonal fish are cheaper, and those can be offered as canned food. Why deprive yourself?

 

 

2.    Fish improves memory

 

We often hear that eating fish is good for memory. If this saying is so popular, it is because the fish is very rich in phosphorus and omega-3. Phosphorus is present in the membranes of the brain. Consuming it allows you to maintain your brain in perfect state. Omega-3s provide essential fatty acids to nerve cells. From an early age, fish helps with intellectual development. Over the years, it can effectively fight against Alzheimer's disease.

 

3.    They are excellent for the cardiovascular system

 

If the fish is beneficial to our veins, arteries and heart, it is once again because it is rich in omega-3. These essential fatty acids promote good cholesterol and reduce bad cholesterol. Our cardiovascular system is thus perfectly maintained, and the risk of succumbing to cardiovascular disease is halved!

 

4.    They keep you young

 

Fish is excellent for your skin: it even slows down its aging! This is because the fish is rich in zinc and selenium. These trace elements ensure the renewal of your cells. At the same time, the vitamin E present in some fish allows you to look good and the vitamin B ensures a good blood circulation.

 

5.    Fish is good for morale

 

Thanks to the essential fatty acids that compose it, fish is excellent for morale. It reduces stress, anxiety and the risk of depression. How? Thanks to omega-3s, which ensure the correct functioning of the cardiovascular system and a better diffusion of the hormones secreted.

 

6.    Fish strengthens our bones

 

Fish is an excellent source of vitamin D. This allows the body, and especially our bones, to better absorb the calcium consumed. In addition, fish contains phosphorus, a mineral as good for the brain as for the bones and teeth.

 

7.    Fish helps fight fatigue

 

Fish is rich in vitamins, minerals and trace elements: in short, it is complete! Eating fish at least twice a week helps fight fatigue effectively. Because it is also very rich in iron, fish reduces the risk of its deficiency, which results in physical and mental fatigue.

 

8.    Fish is good for your figure

 

Fish is a slimming ally. It is rich in proteins, the benefits of which are many: they strengthen the immune defenses, promote the renewal of tissues and guarantee the proper functioning of the body. In addition, fish is low in calories and very tasty. It can, therefore, replace other kinds of meat several times a week and allow you to reach an ideal weight.

 

Eating fish at least twice a week helps optimize your health, body and mind. Thanks to a good variety of dishes it comes in, fish also makes it possible to please any gourmet in any season.

 

7 Tips for a Balanced Diet

 

More and more people realize that a good diet should be balanced. Apples, bananas and salad - they are all very healthy, but also boring. The goal should not be to eat only fruits, but to make your diet complete and varied. We have looked more closely at the question of what constitutes a healthy diet. In this short article, you will discover seven points which you should consider in a balanced diet.

 

1.    Versatility

 

Say goodbye to the notion that certain foods are prohibited. Consuming the full variety of foods is a good idea as long as you pay attention to their nutrients and energy content. Your choice should consist of an appropriate quantity and combination of nutrient-rich and low-energy foods. If possible, you should not eat too many pre-prepared foods or fast food.

 

2.    Cereal products

 

Bread, noodles, potatoes and rice are indispensable to our diet. And that is also good, because they are rich in vitamins, fiber and minerals. If they are made of whole grain, it is all the better. It is best to combine these foods with low-fat ingredients.

 

3.    Vegetables and fruit

 

You have probably heard that many nutrition centers recommend eating 3 servings of veggies and 2 servings of fruit every day. What exactly you eat is left to your preference. A serving can also be a glass of freshly squeezed juice. A good rule of thumb is to eat a portion of fruit or vegetables at each meal. So you have the food of the five portions easily integrated into your daily routine.

 

4.    Meat

 

Fish contains many valuable nutrients and is, therefore, perfect in terms of meat. If you still prefer a different kind of meat, we recommend lean pieces of poultry, pork, veal or beef.

 

5.    Less fat

 

Stick to vegetable oils and fats. Keep in mind that fat is often included in many other products. A total of 60-80 grams of fat per day is sufficient.

 

6.    Movement

 

Good food is often not enough. It is necessary that you move regularly. The recommendation is 30 to 60 minutes of sports per day. Use the stairs instead of the elevator, walk short distances on foot or ride a bike - all of this will help you, while, at the same time, protecting the environment.

 

7.    Lots of water

 

And above all is water. Drinking 1.5 to 2 liters of water per day will cover your bodily needs. Very sugary drinks promote weight gain in the long term and should be avoided. Alcohol should not be consumed excessively.

 

6 Mistakes You Need to Avoid When Starting Your Diet

 

It is difficult to get started with the beginning of a diet. There are some common mistakes that you should avoid from the start, so that you can get healthy in the long term.

 

In this article, you will discover 6 of these mistakes, so you can eliminate them from your diet plan and reach your goal faster.

 

1.    You start the diet with negative thoughts

 

"Weight loss is exhausting," "healthy food does not taste good", "how can I do sports after a long day, when I'm so tired?" It does not work this way! You have to start the diet before you talk badly about it. Then you have to show some perseverance and not immediately abort everything if there are no fast results. Good results require time!

 

 

2.    You only eat light products

 

You cannot put your body on fat loss completely. Fat is an important food for your brain. Light products lack this fat, which is replaced by infinitely many sugars, so they have some taste. In addition, these light products saturate you worse, which is why you need to eat more, so that the feeling of satiety occurs. This is just a vicious circle.

 

3.    You only torture yourself with healthy food

 

"I'm dieting, I cannot eat that. Ugh," you think? If you torture yourself too much and think about what you are NOT allowed to eat, the diet will not be a success either. If you want some chocolate, you do not need to swallow a whole bar, but, here and there, a piece of dark chocolate is even healthy. Enjoyment is allowed in moderation and is a good precaution against sudden food cravings and the yo-yo effect.

 

4.    You do not recognize wrong diet products in time

 

You think you are doing something good with a healthy smoothie during your diet? Not necessarily. A pre-prepared smoothie from the supermarket is a real sugar bomb! Even if it is fruit sugar, it can be quite dangerous if you drink too much of it. Try the healthier variant, a green smoothie, which contains a large portion of vegetables, best made by yourself, instead of a finished product.

 

5.    You do not give your body any time to adjust

 

Do not give up immediately if you think you can never get used to living healthier. It takes a few days (or weeks) before your body can adjust to the changeover. You must not give up too soon. Try to get a healthier diet step by step, as it may be too extreme for some people.

 

6. You put yourself under pressure and expect too much at once

 

"I did not have dinner today, why did I not lose weight?" Does this sound familiar? Do not be too hard on yourself and do not expect great success overnight. A diet cannot change everything a week before the beach holidays. When the weight loss phase has begun, you should not weigh yourself every day, as that can only demotivate you. Instead, you only have to stand on the scales every two weeks.