Fruits and vegetables are good for the body. However, saying goodbye to meat and other meat products may not be that easy. So, before jumping into the vegan bandwagon, be sure that you know what you’re getting yourself into.

Listed below are a few things that you should know before going vegan. Read on and we’ll tell you more about it.

B12 supplement is needed

Things You Need to Know Before Going VeganVitamin B12 can only be found on meat and poultry products. So, if you are to stick with the vegetarian diet, you’ll need to stock up on B12-enriched foods and supplements as well.

Vitamin B12 is essential in keeping our nerve and blood cells healthy. Lack of which could result to depression, nerve problems, constipation, weakness and tiredness.

Find a new source of protein

We get it, you’re going vegan. However, please bear in mind that every meal that you take in should have a serving of protein in it. This is important as they are the ones responsible in promoting cell growth and repair. Protein can be found in beans, lentils and soy.

Go easy on soy-based products

Things You Need to Know Before Going VeganExperts are emphasizing the dangers of soy-based products while promoters are exaggerating on its benefits. While the role it plays in the development of heart diseases and cancer is not yet certain, expert believe that taking in too much of these products is worse than taking in meat products.

These are processed foods that are loaded with preservatives and sodium. So, please make it a habit to read the labels before buying.

Do it one step at a time

You can’t just wake up one morning and decide that you are staying away from any form of animal products. It doesn’t work that way.

Start by adding more fruits and vegetables in your diet. At the same time, try to cut-back on meat and processed foods. Make gradual changes and see how you feel along the way.

 

Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.

Eat fruits, vegetables and whole grains

Healthy Eating Tips

Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.
Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.

Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.

Reduce food intake

food-sandwich
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often. Make gradual changes

You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.

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Exercising is beneficial for our body. But you don’t have to go to the gym and pay
for the membership fees each month or purchase those expensive equipment in
order stay fit. You can exercise at the comfort of your home and use what you have
in your house.

Jumping jacks

Simple Exercises without Any Equipment
Jumping jacks are always fun as it triggers the memories of your childhood. This is
not just fun, it’s also a great cardio exercise and perfect for warming up too.

Crunches
This is the best exercise for those people who are looking to build up and
strengthen their abdominal muscles. If you’re tired, you are free to get your head all
the way up. You’ll still see some benefits as long as you feel the stretching of your
abdominal muscles as you go up.

Squats
This exercise is perfect for your buttocks and legs. If you’re having a hard time
squatting, you can do this by sitting and standing on a regular chair. Do a few
repetitions each day and you’ll notice wonderful effects on your body.

Jog in place

Simple Exercises without Any Equipment
Jogging is considered as a great cardio exercise. This exercise can be done at home
while listening to music or watching TV. Plus, you don’t need any equipment in
order to perform this exercise. All you need is a good pair of shoes to help eliminate
the stress on your legs.

Pushups
Most people may not like this exercise. But you are free to explore and find easier
ways to do this. Instead of keeping your legs straight, you can do them on your
knees or while standing up against the wall. Pushups can help you work out the
muscles in your chest area and build up arm strength.

Dancing
Dancing is a fun exercise that you can do with your friends and family. This will not
only help you lose weight and stay fit, it can also uplift your spirit. Plus, it’s a great
confidence booster as well.


Tasty ways to use coconut oil:
*Fry eggs in coconut oil using 1-2 Tbs @ medium high heat
*Add 1 Tbs raw coconut oil in protein shake
*Add 1 Tbs raw coconut oil to warm baked sweet potato and it will melt like butter!
Coconut Chicken Curry

Procedure:

In a frying pan sauté garlic, onion, ginger, with coconut oil. Add the cut-up chicken, slightly brown the chicken. Add chicken stock, simmer for 15 minutes. Add salt, black pepper and curry powder. Cover the pan. Continue cooking for another 5 minutes. Dissolve coconut flour in 1/4 cup of water. Stir it into the pan. Continue cooking for another 5 minutes. Serve over brown rice and with a salad

 

Winter Squash Soup

Servings: 4
Preparation Time: 30 minutes

  • 1 lb butternut squash, peeled and cubed
  • 1 cup red lentils soaked and drained
  • 1 Roma tomato, diced
  • 1/2 cup shredded coconut
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/4 cup minced onion
  • 1/4 cup diced red pepper
  • 4 cups water, add more if needed
  • 2 tablespoons coconut oil
  • 1 teaspoon ground mustard
  • 1/4 teaspoon crushed red pepper
  • 1 minced garlic clove
  • 1 1/2 teaspoons kosher salt
  • 1 tablespoon honey
  • 1 lemon, juiced
  • 1/2 cup minced cilantro

In a large soup pot, combine the squash, lentils, tomato, coconut, curry, cumin, onion, red pepper and enough water to cover. Bring to a boil and reduce to low and simmer for 20 min. covered. Remove the cover and simmer another 10 min.

To temper:

In a small skillet, warm the coconut oil until hot. Add the mustard, red pepper flakes, garlic and salt. Stir the and cook for 10 seconds. Then put a ladle full of soup into the skillet. It will sizzle. Stir and add the contents of the skillet to the soup and stir. Finish with the honey, lemon juice and cilantro. Stir and serve.

Eating healthy and nutritious foods is beneficial for your body. This does not only
help you achieve a slimmer body, it helps you save money too.
One study revealed that people are more likely to save at least $550 a year by
eating healthy and nutritious foods. However, eating better does not mean that you
have to do away from sweets and junk foods. Moderation is the key.
Listed below are some ways to help you eat better for less. Read on and try to
gradually incorporate these tips into your food planning.

Create a shopping list
Before you head out, try to create a shopping list and a menu plan. This way, you’ll
know exactly what you need as you start shopping for groceries. This is especially
beneficial for impulse buyers as it would help you avoid buying things that you don’t
need. Thus, your food won’t be spoiled and end up in the trash can.

Prepare your own food
Eating Better for LessInstead of buying pre-cut fruits and vegetables, try to spare a few minutes of your
time and prepare your own food. If you are on a budget, this will work for you. But if
you don’t have time to prepare your food during the week, consider setting aside a
few hours during the weekend to prepare a week’s worth of meals.

Avoid processed snacks
A can of soda and a bag of chips may be your best buddy during a late night movie.
However, a hard-boiled egg and a glass of water would be a better choice. Mind
you, processed foods are packed with simple carbohydrates that would drive your
energy levels down and leave you hungry for more.

Cut down on meat
Meat is considered as the most expensive part of the meal. One survey revealed
that you can actually save about $210 by buying tofu instead of grabbing a pound
of sirloin once a week for a year. You can save even more by buying beans.
If a meatless dish doesn’t sound appealing to you, then you might want to look for
recipes where meat takes a back seat and vegetables are the starring role.

Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.
Eat fruits, vegetables and whole grains

Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.

Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.

Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.

Reduce food intake
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often.

Make gradual changes
You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.

If you wish to have a slimmer waist and a flatter tummy, then exercising and cutting down on calories are a must. However, research revealed that there are some foods with waist-shrinking benefits. Sounds interesting, huh?

In this article, we’ll give you a rundown on some of the tummy tamers that you could easily incorporate into your diet. Read on and reap the rewards of a slimmer figure.

Canola oil

Hailed as a heart-healthy cooking oil, researchers have also discovered that it also has an additional benefit.

A group of researchers fed a group of rats a diet which contains either soy bean oil or canola oil. Soy bean oil eaters have gained about 20% more visceral fat compared to those who were fed with canola oil enriched diet.

With its high omega 3 content, experts believe that this has contributed to the reduction of fat storage as it ultimately lowers the insulin level.

Bean

Indulging on vegetarian protein instead of animal protein may be advantageous to your heart. According to a Diabetic Medicine study which was conducted in 2011, a calorie controlled vegetarian diet is far more effective in stimulating weight loss and blasting off belly fats compared to a non-vegetarian diet. Additionally, adhering to a vegetarian diet could burn more visceral and subcutaneous fats.

Low-fat milk

Milk and other dairy products do not only help you build strong bones, it also helps you develop calorie-burning muscles and whittle your waistline.

Studies revealed that people who drink milk and take in a few servings of dairy has gained more lean muscles and lost more belly fat. Researchers believe that whey helps boost amino acid, whichplays a role in the formation of new muscles.

Whole grains

A group of researchers from Pennsylvania State Universityorganized a 3-month weight loss program and divided the participants into 2 groups. One group was instructed to eat whole wheat grains while the other group fed on refined grains.

The effect on whole grain eaters was significant, especially on their abdominal section. Researchers believe that Magnesium has been instrumental in the regulation of fat metabolism.

A healthy person eats nutritious foods, exercises regularly and stays away from
vices. It may sound simple, but people who have tried to change their habits know
how difficult it is. Most people choose to make drastic changes. However, they lack
motivation and eventually give up.

The key to living a healthy life is by taking on small changes and incorporating it
into your daily routine. Mind you, small changes lead to big results.

Enough sleep

Easy Tips to a Healthier Life

 

 

 

 

 

 

 

 

 

Lack of sleep makes you feel tired and lessens your concentration level. It could
also affect your health, especially your heart.
While experts claim that adults should rest for at least 8 hours a day, people are
different and their sleep requirements also vary. If you usually feel sleepy between
4 to 6pm, then you’re probably not getting enough rest.
Drink a glass of water in the morning

Easy Tips to a Healthier Life

As you wake up in the morning, drink a glass of water at room temperature. You can add in a slice of lime or lemon if you wish.  Water helps flush out the toxins, increase our metabolism and cleanse our system.  Some people even believe that it helps us reduce weight.

Snack the healthy way

Easy Tips to a Healthier Life

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As much as possible, do away from unhealthy snacks like potato chips, cookies, candies, salted nuts as they contains lots of sugar, salt and fat. Instead, munch on fresh fruits and raw nuts as they are rich in vitamins and minerals.
Never skip breakfast
Breakfast is the most important meal of the day, especially for people who want to
lose weight. If you skip breakfast, you are more likely to get hungry before lunch
and would start to snack on foods that are high in sugar and fat.
Research revealed that people who eat breakfast are less likely to develop diabetes
and to be obese compared to those who don’t eat breakfast.

Take a walk

We are all aware of the advantages of physical activity. However, most people don’t
have time or the desire to exercise. If you don’t have time, explore your options to
be more physically active. Use the stairs instead of the elevator.
According to research, we only need to walk for about 125 to 200 minutes per week
in order to stay healthy and improve our heart health.

Easy Tips to a Healthier Life

It may be freezing outside but this doesn’t mean that you have to stay indoors all winter. There are a lot of ways to stay active during the winter. Plus, you can have fun and stay in shape at the same time.

Here are a few tips to stay active and keep the body you love during the winter season.

Get familiar with the mall

No. We’re not asking you to go on a shopping spree. Instead, go out and take a walk inside the mall. This provides a safe and climate controlled environment where you can walk around for a few hours. Also, feel free to go window shopping while doing so. Just be sure to wear a nice pair of walking shoes.

Buddy up

Exercising outside with a bunch of friends during the winter season does not only provide motivation, it is also a safety feature. So, get in touch with your friends and use this season to hangout and stay active together.

Also, be sure to bring your cell phone with you and place it in a waterproof pouch.

Try a winter sport

The winter weather offers a wide variety of activities that you can enjoy with the entire family. Sledding, snowboarding, skiing and ice skating are just some of the activities that you can engage in during this season.

Take a skating or ski lesson with a few friends or spend an entire afternoon sledding with your family. These activities do not only help you stay active, it also allows you to spend quality time with your loved ones.

Switch up your routine

If you love exercising outdoors, you can use the change of weather as a reason to try something new. There are thousands of ways to stay in shape. So, try to change up your workout routine before the start of each season.

Invest in fitness DVDs

This allows you to exercise at home anytime. You can go online and determine the type of exercise you’d like to do at home. If you live in an apartment, Pilates or Yoga would be perfect since it involves a lot of mat work. If you have a bigger space, Zumba may also be a great option.