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Natural Antibiotics That Fight Diseases and Promote Health

Pumpkin pie, turkey, sweet potato casserole, dressing,… The annual thanksgiving feast is something everyone looks forward to. If you are one of those people who have been secretly loosening their belt after gorging on the sumptuous dishes on the table, you are not alone. At Thanksgiving dinner alone, the average American consumes as much as 3,500 calories. That said, it is not surprising why most people pack on 1 to 3 pounds during the holidays.

Gaining weight over the holiday season is a national pastime. But wouldn’t it be great if this tradition-blessed binge didn’t wreck your waistline woes?

Here are a few tips on how to satisfy your desire for traditional favorites without resulting to a food coma.

Go heavy on the veggies

As compared to carbs and meat, vegetables pack fewer calories. While we are not suggesting that you steer clear from turkey or mashed potatoes, it would be a good idea to take larger portions of fresh fruits and vegetables.

Eat breakfast

Eat before the big feast. Start you day with a small healthful meal so you won’t be starving when you arrive at the gathering. This will give you more control over your appetite and prevent yourself from gorging on a 3,500 calorie meal.

Volunteer to help clean up

Thanksgiving tables are a beautiful and bountiful display of traditional favorites. That said, most of us tend to overeat.

Instead of helping yourself to a second serving, why not volunteer to help the host clean up? This will not only take your attention away from the food, the host will definitely appreciate the gesture. An added bonus, cleaning up will also help you burn some calories.

Plan a post meal walk

Eating less and exercising more is the key to avoid gaining weight during the holidays. Once you arrive at the dinner, let everyone know that plan to take a walk after the meal and encourage others to join. Once you get a few people in on board, it will be difficult to bail out. A brisk walk will not only help you burn some calories, it also a great way to enjoy time with your family.

 

Quitting Smoking: Ways to Resist Nicotine Cravings

If you are trying to quit smoking, resisting your nicotine cravings is probably the biggest challenge you’ll be facing. Cigarette cravings often kick in fast. A typical smoker would feel these cravings an hour after putting down his last cigarette stick. This is because smoking is not a habit, it’s an addiction.

The good news is, most cravings last only for 3 to 5 minutes. That said, you need distractions from nicotine cravings. After that, it gets a little easier. Each time you resist a nicotine craving, you are one step closer to quitting smoking for good.

Here’s what you can do to resist the urge to light up.

Avoid the triggers

Avoid drinks that you may have associated with smoking like alcohol or coffee. Many people have a habit of smoking while they drink; while some would smoke with a cup of coffee. While we’re not suggesting that you should give up these drinks, you have to try to avoid them until you have broken the association with smoking.

Get busy

Despite being intense, remember that cigarette cravings are often short-lived and will pass within a few minutes. When an urge to smoke strikes, tell yourself that you have to wait for 10 minutes, then focus your attention on other things and get yourself busy.

Get physical

Physical activities may help relieve some withdrawal symptoms and reduce your nicotine cravings. Exercise stimulates brain chemicals that fight nicotine cravings. Plus, it helps keep the pounds off.

Most people gain an average of 8 pounds when they are trying to quit smoking. Exercise will not only help you deal with the cravings, it can also keep your weight down.

Drink a glass of water

We all know that drinking water offers a wide array of health benefits. In addition to that, it provides a calming effect on nicotine cravings.

Chew on it

In order to successfully fight the cravings, give your mouth something to do. Try snacking on nuts, carrots, sunflower seeds or celery – something satisfying and crunchy.

 

Should I Really Take Calcium Supplements to Prevent Osteoporosis?

You have probably heard that calcium plays an important role for bone health and how vital it is in the prevention and treatment of osteoporosis. However, bone health is more than just having sufficient amount of calcium. It also involves a number of factors like exercise, sticking to a balanced diet, and a sufficient amount of vitamin D.

Fruits and vegetables: best food for the bones

Contrary to popular belief, you don’t need to take calcium supplements regularly in order to get enough calcium. When you stick to a healthy diet and consume more fruits and vegetables, it is impossible not to obtain the recommended amount of calcium. In fact, one study revealed that the addition of more fruits and vegetables to the diet has shown to be effective in increasing bone health and bone density.

Nuts, beans, fruits and vegetables are not only good sources of calcium. They also contain magnesium, vitamin K, potassium and other nutrients that are essential for bone health. Additionally, these foods are alkaline. Meaning, they do not induce urinary calcium loss.

Calcium may be an important ingredient in keeping our bone healthy, but we really don’t need much of it. The only reason why dairy products and calcium supplements are considered as the main source of calcium is due to the fact that American diet is mostly centered on refined grains, sugar and animal fat. Unfortunately, all of which are void of calcium.

Vitamin D deficiency

Most women are taking an excessive amount of calcium as recommended by their doctors. However, most people are still not getting enough calcium. For it to be absorbed, we also need to have sufficient amounts of Vitamin D. You may be consuming milk by the gallons or taking calcium supplements regularly, but with the absence of Vitamin D, the calcium you take in won’t do you any good.

Since most people work indoors, they have sub-optimal levels of Vitamin D. In fact, one study showed that most Americans are vitamin D deficient. Today, more and more health professionals are recommending that we take an additional 800 to 1200 IUs of vitamin D on top of the 400 IUs, which are typically present in most multi-vitamins.

The solution

As mentioned earlier, calcium supplements are not the way to go if you want to prevent osteoporosis. Rather, exercise regularly to strengthen your bones and muscles, eat a high nutrient diet and take the right supplements.

 

5 Tips to Become Healthier

 

Being healthier does not necessarily mean that you have to overhaul your entire lifestyle. Sometimes, making a few simple changes in your diet, stress management and exercise will do the trick. To help you turn this knowledge into results, we have compiled a few quick and easy tweaks that will surely make a huge difference in the way you feel.

Sleep more

It is a known fact that getting enough sleep contributes greatly to both our health and beauty. Several researches have confirmed that people who do not sleep enough are more likely to get sick since their immunity is weak.

If you have trouble sleeping at night, you might want to try relaxation techniques like meditation. This is beneficial as it relaxes your mind and body. Also, bedtime snacks like chamomile tea, warm milks and oatmeal are shown to help shift the mind and body into sleep mode.

Eat your vegetables

Consuming about 5 servings of vegetables a day is recommended. By sticking to a high vegetable diet, you’ll be less likely to develop cancers of the pancreas, bladder, stomach, esophagus, cervix, colon and lungs. Additionally, the most powerful phytonutrients are usually found in vegetables with the boldest colors. Grapes, tomatoes, carrots, and broccoli are just some of the best examples.

Get a massage

Massage comes with an endless list of benefits. Aside from acting as a great form of relaxation and stress relief, it is also associated with a few health benefits. It lowers blood pressure, improves circulation and triggers the release of endorphins, the hormones that are responsible for bright emotions and good mood.

Laugh

We often find ourselves in a stressful situation, and this has a negative impact to our health.

Laughter is considered to be extremely beneficial to all of us. It has been proven to support our vascular health and expand blood vessels. So, if you have an opportunity to laugh, enjoy the moment and laugh as much as you want.

Regular exercise

You may not know it, but exercise has shown to reduce all the biomarkers of aging including lowering cholesterol, improving lean muscle, normalizing blood pressure, improving bone density and improving eyesight.

Studies have shown that even a 10-minute exercise makes a huge difference. So, if you wish to live longer and live well, you have to exercise daily.

 

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.

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