Posts

Food and Mood: Stress-Busting and Feel-Good FoodsDo you eat more when you’re feeling stressed? You are not alone. In fact, in a survey that was conducted by the Harvard School of Public Health and the PNR, more than one-third of the participants revealed that their diets change during stressful times.

When the stress hits, a lot of people tend to turn quickly on highly refined carbohydrates like white pasta or bagel or sugary foods. Learn how to cope with stress by stacking up on these stress-busting foods and put them on your plate when you feel overwhelmed.

Asparagus

Experts believe that depression may be linked to having low levels of folic acid. Asparagus helps boost this mood-enhancing nutrient.

The good news is, it’s easy to fit asparagus into almost any meal. Plus, a single cup is enough for your daily needs.

Avocado

Feelings of anxiety may also be rooted from Vitamin B deficiency. Fortunately, avocados are loaded with this stress-relieving Vitamin. To top it all off, this green wonder contains potassium and monounsaturated fat, which helps lower blood pressure.

Oatmeal

Carbohydrates trigger the brain to produce a relaxing brain chemical called serotonin. Experts believe that the more slowly your body absorbs carbohydrates, the more slowly serotonin flows. Since oatmeal is high in fiber, it may take your stomach a while to digest it. For a quicker release of serotonin, you might want to top it with a swirl of jam.

Milk

It is a well-known fact that a glass of warm milk is the best way to combat insomnia and restlessness. This is because milk is packed with protein, calcium, Vitamins B2 and B12 and antioxidants.

The protein in milk is known to have a calming effect and soothes tension, while potassium helps addresses muscle spasm that is often associated with feeling tense.

Orange

If you are feeling stressed, go ahead and pour yourself a glass or orange juice. Or better yet, peel yourself an orange. Vitamin C is the magic nutrient here.

Vitamin C is another powerful vitamin that is known to lower a person’s cortisol and blood pressure levels.

 

Cucumber is commonly known as “super food” as it is not only fat-free and low in calories, it is also packed with essential nutrients that is beneficial for your health.

Whether you snack on them in the afternoon, toss them in your smoothie or add them to your salad, it will surely keep you full without ruining your diet.

Reasons Why You Should Start Eating Cucumber

It helps eliminate toxins

The water content in cucumber is designed to eliminate waste products out of your body. Additionally, consuming cucumber on a regular basis is known to dissolve kidney stones.

It rehydrates the body

Cucumber is composed of 90% water. Plus, it is rich in potassium and electrolytes. If you are too busy to drink enough water, snacking on cucumber will do the trick. It can also act as a natural remedy for dehydration.

It replenishes daily vitamins

Cucumbers are packed with vitamins and essential nutrients that is enough to supply you with your daily needs. Loaded with vitamins A, B and C, cucumber is a super food that will provide you with enough energy, keep your skin radiant and boost your immune system.

It aids in weight loss and digestion

Due to its low calorie and high water content, cucumber is ideal for people who are looking to shed some pounds. Snacking on cucumber gives your jaw a good workout, making you feel full. It is also a great source of fiber, which is great for your digestion. Daily consumption of cucumber is known to relieve constipation.

It fights cancer

Cucumber contains pinoresinol, lariciresinol and secoisolariciresinol. These three are known to reduce the risk of several types of cancer like uterine, prostate, breast and ovarian cancer.

It revives the eyes

It may sound like a cliché but placing a chilled slice of cucumber over your puffy eyes can help reduce puffiness and under-eye bags. This is because of its anti inflammatory properties.

Smoothies are a refreshing way of pumping you full of nutritious fruits and vegetables. However, if done wrong, it will surely pad your waistline with fats, excess sugar and other artificial ingredients.

In an attempt to help you upgrade your favorite frozen drink, we’ll give you a list of a few smoothie-making secrets that will help you whip up the tastiest and most refreshing drink that would flood your body with nutrients minus the added fats.

Choose your liquid

Tricks for a Healthier Smoothie

If you want a low-calorie smoothie, it would be best to use tap or purified water as your liquid base. For a more flavorful smoothie, opt for fresh fruit juice, green tea or coconut water. If you want a creamy smoothie, milk shall be your best option.

Go frozen

Gather all your ingredients and freeze them all together in a plastic bag. This is beneficial as it will give your smoothie a healthy boost without the added work. Plus, it will reduce your prep time in half.

Use plenty of ice

Tricks for a Healthier Smoothie

Research shows that people who drink dense smoothies tend to feel fuller compared to those who drink thinner versions. The best way of coming up with a thicker smoothie without the added calories is by using plenty of ice.

Use healthy fats

Unsaturated fat is an important ingredient as it will help keep you full. Here, moderation is the key. Or else, you’ll be turning your frozen drink into a diet disaster. Try adding avocado or nut butter. It will not only make you fuller, it will also increase the creaminess of your smoothie.

Sweeten it the healthy way

Tricks for a Healthier Smoothie

If your smoothie does not taste good, then you won’t enjoy drinking it. Fruit juices can make your smoothie sweeter but it contains added sugar. You can achieve that sweet sensation by using a teaspoon or two of honey, a little cinnamon, cocoa powder or vanilla extract.

 

Aside from adding flavor to your water, lemon also comes with a long list of benefits. Lemon-infused water is done by simply adding lemon slices into your water and allowing the juice to seep in. Squeezing the lemon is also recommended as it helps increase the flavor as well as augments its healing properties.

In this article, we’ll discuss about the health benefits brought about by lemon infused water. Try to incorporate this drink into your daily diet and you’ll be rewarded with loads of benefits.

Lemon-Infused Water and Its Benefits

Vitamin C

Lemons are a good source of Vitamin C. It is also helps in improving our immune system. Vitamin C helps in the production of Collagen, a type of protein which aids in wound healing.

This is also beneficial for people who are suffering from Anemia as Vitamin C improves in Iron absorption. Additionally, Lemon helps improve one’s complexion and reduces skin blemishes.

PH Regulation

Our body is made up of water. Foods such as dairy products, meat and sweets tend to make our body acidic. Lemon plays a role in PH regulation as the citric acid found from this fruit helps maintain our body’s PH within normal level. Thus, it helps in reducing the risk of heart diseases, cancer, weight gain, fatigue and a variety of other health problems.

Reduces weight gain and certain diseases

One study revealed that a diet rich in lemon may help reduce fat and weight gain. This is mainly due to polyphenols, a type of antioxidant which could be found in lemons.

Regular intake of lemon also shows an improvement in a person’s blood glucose and insulin function. Additionally, it was found to prevent the oxidation of LDL or the “bad cholesterol”.

Kidney health

Citric acid, which is found in lemon helps in keeping the kidney healthy. This is important as the kidneys play a vital role in excreting body wastes, blood pressure regulation and proper hydration. Citric acid also prevents the formation of kidney stones and detoxifies our body.

Losing Weight: How to Cut Your Calorie Intake in Half

Consuming more calories than what you need may lead to weight gain and eventually put you at risk of developing a wide range of serious health problems. If this continues, you may become overweight or obese.

Eating and drinking lesser calories is the key to losing weight. This, combined with an increased physical activity, is the best way of achieving a healthier weight.

Slashing those calories can be as easy as piling them on. Listed below are a few suggestions on how to cut back on your calorie consumption. Incorporate them into your daily diet and lose your love handles in no time.

Keep a food diary

Keep a record of everything you consume for the entire week. Every time you eat, make sure to list down the food you ate, how much you consumed and how you felt afterwards. Were you satisfied? Do you still feel hungry? This is important as most people don’t realize how much they have eaten until they write it down.

One step at a time

Losing Weight: How to Cut Your Calorie Intake in Half

You don’t have to change your diet overnight in order to see results. This will only make the process more painful. Studies show that people who make significant changes on their diet are less likely to succeed. So, try to make a change or two in your diet this month. The idea is to make little changes, building them up each week.

Chew your food

It takes 20 to 30 minutes for our body to register that we are full. Eating slowly allows you to feel satiated even on fewer calories. Studies show that people who chew at least 20 times before swallowing are consuming 70 calories less each meal.

Downsize your plate

Instead of going for a 12-inch plate, why not go for a 9-inch plate. This simple trick will allow you to cut at least 500 calories without feeling deprived.

Stand

Losing Weight: How to Cut Your Calorie Intake in Half

Did you know that standing up can help you burn at least 500 calories a day? So, try to stand up while receiving a phone call, reading reports. If you can, try to squeeze in 5 minutes of jumping jacks or push-ups. This will help you burn another 50 calories.

 

 

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