Sunday, September 4, 2022

Ways to Ensure You're Eating and Drinking Healthy

 It's no secret that eating and drinking healthy is essential for your overall health. But it can be tough to know where to start, especially if you're not sure what constitutes "healthy." The term "healthy" is relative, and what works for one person might not work for another. However, some general tips can help everyone make healthier choices regarding food and drink.


Via Pexels


One way to ensure you're eating and drinking healthily is by making sure you're getting enough fruits and vegetables. It's recommended that adults eat at least five servings of fruits and vegetables per day. This can seem like a lot, but it doesn't have to be complicated! A serving of fruit is about the size of your fist, while a serving of vegetables is about the size of your cupped hand. So, if you have a big breakfast that includes a banana, an orange, and a side of spinach, you've already met your quota for the day!


Another way to make sure you're eating and drinking healthily is by limiting your intake of processed foods and sugary drinks. Processed foods are often high in unhealthy fats, sodium, and sugar. They can also be low in important nutrients like fiber, vitamins, and minerals. Sugary drinks, such as soda, energy drinks, and sweetened coffee beverages, are also high in calories and can contribute to weight gain. Instead of processed foods and sugary drinks, opt for whole foods like fruits, vegetables, lean protein sources, and healthy fats. And instead of sugary drinks, choose water, unsweetened tea, coffee, or sparkling water. 


Water is especially important because it helps keep our bodies hydrated and functioning properly. If you are drinking water out of a tap, make sure that it is from a safe source and that you are using a water filter to eliminate any contaminants. A while back, there was an issue about contaminated water at Camp Lejeune, so if you live in an area where the water is contaminated, it is best to use a filter.


Another important way to make sure you're eating and drinking healthy is by paying attention to food and drink labels. Nutrition labels can help you make informed decisions about the foods and drinks you consume. They provide information about a product's calories, fat content, sodium levels, fiber content, and more. Use nutrition labels to help you limit your intake of unhealthy ingredients like saturated and trans fats, added sugars, and sodium.


Finally, remember that moderation is key! You don't have to deprive yourself entirely of the foods and drinks you enjoy. Instead, make sure that you're consuming them in moderation and balance. For example, if you have a sweet tooth, satisfy it with a small piece of dark chocolate or some fresh berries instead of a candy bar or cake. And if you love salty snacks, reach for nuts or seeds instead of chips or pretzels. By making smart choices most of the time, you can still enjoy your favorite foods and drinks while maintaining a healthy diet overall!


Following these tips will help set you on the right path to eating and drinking healthier! Just remember that everyone is different, and what works for one person might not work for another. The most important thing is to be mindful of what you're eating and drinking and to make choices that are best for your overall health!

Tuesday, August 23, 2022

4 Healthy Fats Great For Your Body

 

Photo by Pixabay

There are a lot of fats in the world, but some are healthier than others. While we're starting to become more aware of what types of fats we should and shouldn't eat, it can still be difficult to know exactly which ones are healthy and which aren't. 

So here's the scoop: there are four types of healthy fats that have been shown to have beneficial effects on your health and improve your overall well-being. Let's take a look at these four lovely little unsaturated fatty acids!

Monounsaturated fat

Monounsaturated fats are a type of fat that is found in foods like olive oi (see Kyneton Olive Oil) , canola oil, avocados, and nuts. They have been shown to have many health benefits for the body, including decreasing your risk of heart attack and stroke.

They also help improve insulin resistance and lower cholesterol levels. This improves your overall heart health and reduces the risk of developing diabetes. Monounsaturated fats are also known to reduce inflammation in the body which can help reduce pain and stiffness in your joints as well as soreness after exercise or physical activity.

Polyunsaturated fat

Polyunsaturated fats are great for your body and health because they help reduce inflammation, promote brain function, and lower cholesterol.

Polyunsaturated fats are considered good fats because they are associated with a lower risk of heart disease, obesity, and other chronic diseases. They are made up of two or more double bonds in the molecule's carbon chain. This means that polyunsaturated fats can be liquid at room temperature and have a low melting point.

Many of the foods we eat contain polyunsaturated fats: fish, nuts, seeds, avocado, and olive oil. These fats play an important role in our bodies by controlling blood cholesterol levels and reducing inflammation throughout the body.

Omega-3 fatty acids

Omega-3 fatty acids are great for your body and health because they help keep your heart healthy, reduce inflammation and help prevent cancer.

Omega-3 fatty acids have been shown to be beneficial for the heart and cardiovascular system because they lower blood pressure, slow down plaque build-up in arteries and help reduce the risk of having a stroke or heart attack. They also have anti-inflammatory properties which can help reduce pain and swelling that can occur with inflammation.

Omega-3 fatty acids are great for preventing cancer because they help our cells communicate with each other, which helps to prevent abnormal cell growth that could lead to cancerous tumors forming in our bodies.

Unsaturated fat

Unsaturated fats are beneficial to your body and health because they have been shown to improve cholesterol levels, reduce the risk of heart disease, and help prevent inflammation. Unsaturated fats are those that contain a double bond between two carbon atoms. They are found in nuts, seeds, fish, avocado, and vegetable oils like olive oil or canola oil.

These fats do not cause a buildup of plaque in arteries as saturated fats do. Instead, unsaturated fats improve the cholesterol levels in your blood by transporting bad cholesterol away from your arteries and toward the liver where it can be broken down for elimination through bile acids.

They also help reduce inflammation by decreasing the production of cytokines (which cause inflammation). Unsaturated fats also decrease platelet aggregation which is another way these fats prevent inflammation from occurring within the body.

Tuesday, June 28, 2022

3 Tricks To Make Fast Food Healthier For You

 


Image Link (CC0 License)


Before we dive into things, here’s a little disclaimer for you all to read:


Traditional fast food places will never be ‘healthy’. They’re not designed to provide you with healthy meals and you shouldn’t expect them to. As a result, we’re not supposed to eat out at fast food joints all the time. They should be a one-off thing we enjoy now and then! 


Having said that, there are ways you can make fast food healthier for you. Remember, this won’t make it the healthiest thing in the world, but it can stop the food from being absolutely terrible. This way, you can enjoy your little treat without feeling as guilty as you normally would. 


So, what exactly can you do? Here are three tricks to try the next time you order food: 


Ask for no salt with your fries

If you’re ordering fries from a fast-food restaurant, ask the people if they can give you them without any salt. Some places can do this, but others might not - it depends on how they cook the fries. Usually, most places will cook them and then add a load of salt after to make them taste nicer.


The problem is they add too much salt, making these fries insanely bad for you. If you get them with no salt, you lower the sodium content of the meal, making it better for your heart. 


Order pizza without the cheese

This may seem blasphemous to a lot of you, but ordering pizza without cheese is a great way to make it healthier. There are plenty of pizza places open late, making this fast food one of the most popular evening snacks. You feel peckish in the evening, so you order a nice big pizza. It tastes amazing, but all of the melted cheese is super bad for you. 


For starters, the place might use really poor-quality cheese that’s high in fat. Then, it melts and you get all the fat and oil on there mixing together. It really is a recipe for cholesterol! Instead, have a marinara pizza - which is just a pizza with tomato sauce and no cheese. You can add toppings if you want, or put some on at home. You still get a delicious pizza, but without all the added fat and oil. 


Don’t ask for sauces

This trick mainly applies to things like burgers, but it can apply to other types of fast food as well. Basically, when you get a burger, you have something that’s not crazily unhealthy. Sure, the burger is quite fatty and greasy, but it isn’t the worst thing in the world to eat. 


The issue is when you start adding everything to the burger. Mainly, you get loads of really fatty sauces full of things that aren’t good for you. If you stop asking for sauces and get things plain, it will be way healthier. Then, you can add your own sauce at home, using low-fat and healthier versions. 


See, it’s not impossible to take your favorite fast food meals and make them just a little bit healthier. You still get the pleasure of eating a nice treat, but without all the added guilt after.

Friday, March 18, 2022

Why Spicy Foods Can Be Great for Your Health

 Spicy foods aren’t for everyone, but there are more benefits hidden below their surface than you might realize. So whether you’re a spice lover or someone who just can’t handle the heat, we’re going to take a closer look today at what spicy foods can do for your health and why they’re so good for it. So if you want to learn more about that, read on now.


It Can Combat Sugar Cravings


One of the most simple ways in which spicy food is good for you is in the way in which it stops you from craving other foods. Research has shown that when you eat spicy foods, you’re less likely to consider sweet foods filled with sugar afterwards. If you’re looking to cut back on your sugar consumption and make your diet healthier, this’ll help you out a lot.


A 13% Lower Incidence of Heart Disease


There’s also been research to show that people who eat spicy foods on a regular basis are less likely to suffer from heart disease and experience strokes in life. That research found a 13% decrease. It might not sound like much but if spicy foods really are behind the difference, it’s pretty impressive. So maybe eating spicy foods should be part of your plan for a healthier heart.


Image Source - CC0 License


They Can Combat Inflammation in the Body


Inflammation is a problem for a lot of people in a lot of different ways; there’s no doubt about that. A lot of us experience inflammation in the gut and spicy foods are believed to be particularly good at helping to prevent that kind of inflammation. So it might be a good idea for you use spicy foods to your advantage if you’ve had issues with inflammation in the past.


It Speeds Up Your Metabolism


One of the things that spicy foods tend to do is speed up your metabolism. That’s something that helps you to process foods faster and it allows people to lose weight more easily too. People with slow metabolisms tend to store fat more easily and struggle harder to lose it. So maybe the key to weight loss is a Texas chili bowl and other spicy dishes.


Cumin and Turmeric Offer Antioxidant Benefits


Some of the spices that are often found in hot foods are known to provide very specific health benefits, specifically cumin and turmeric. That’s because they contain antioxidants which can help the body in many ways and help to keep cells in the body healthy. They’re key spices in all kinds of curries ans many Indian dishes. It’s another good reason to try out Indian cuisine and to cook with spices such as these.


As you can see, there are so many health benefits that come with eating spicy foods. Maybe you’ll want to try to get more of these foods into your diet now that you’ve read how effective they can be at protecting your health and keeping your body in good shape going forward.

Wednesday, March 16, 2022

How to Get a Bigger Audience for Your Food Blog

 

Pixabay - CCO Licence


Once upon a time, it was really easy to get traffic for your food blog because there was not that much competition around., In 2022, things are very different and there are literally thousands of bloggers out there competing for the same market.


That doesn’t mean that you cannot be successful as a food blogger, but it does mean you will need to make a bigger effort to grow your audience. Below are a few things that will help you with that.


Focus on photography


When it comes to food blogging, pictures are really important. The more appetizing your culinary creations appear, the more likely it is that people will click on them, and visit your website for the recipe. A good camera and a few food photography tricks will have your traffic soaring in no time at all.


Ensure your blog is available globally


By using a host that makes it easy to publish WordPress in Amazon's local regions, and by producing content that will appeal to the tastes of the people outside of your own area, you can tap into the global market and increase your readership more effectively. After all, the more people who can see your blog, the more reader you can wow with your amazing content.


Use descriptive titles


Using more descriptive titles is a good way to entice readers into clicking on your links, They’re much more likely to want to see what your “Creamy Chicken Delight” is about than they are your “Chicken BVreast with Mushroom Sauce” right, so what you can to tantalize their tastebuds using just a few words and you should see more clicks coming your way.


Guest post


If you want to increase the traffic to your food blog, a really good way of doing so is by guest positing a recipe or article on another food blog in a related niche, or even in a lifestyle magazine or blog - basically, publish your writing anywhere people who are interesting in food might be, include a link to your blog and let them come find you.


Focus on what your audience wants


You might love posting recipes for fried chicken, but if the stats show that your users are more interested in learning knife skills or baking cakes, for example, it is far better to focus on those topics. Doing so will keep your readers coming back for more, sharing your content on social media, and ultimately encouraging new people to come and see what you are up to too.


Host a giveaway


If all else fails, hosting a giveaway where people can win cookware, cookery classes free cupcakes, or whatever, is a great way to encourage more people to subscribe to your blog, share links and read your stuff. Everyone loves a freebie, right? 


Growing the audience for your food blog will take time and dedication, but it absolutely can be done and by taking the above actions, you will be able to reach your goals that bit sooner. 

Delicious Asian Dishes That Are Perfect For Post-Workout Meals

 Post-workout meals are so important because you need to replenish your body and give it everything it needs to repair your muscles. If you don't eat right, you will never meet your fitness goals. The problem is, post-workout meals can quickly get boring. You're so focused on getting enough protein and cutting out fat, you fall into the trap of eating boring foods that are simply for fuel. This often makes it harder to keep up with your diet.

Image Source - Pixabay CCO License

The good news is, healthy, nutritious food doesn't have to be boring. Asian cuisine is a great source of inspiration because there are lots of dishes that are packed with protein and healthy ingredients. Plus, Asian cuisine is known for being flavorful and exciting, and many of the dishes are easy to cook. These are some of the best Asian dishes for a post-workout meal.

Gyudon Beef Bowl

Gyudon is a Japanese dish that consists of thinly sliced beef and rice. It's a very simple dish, but it's so satisfying and delicious. The beef is cooked in a sweet soy sauce and the rice is usually topped with some pickled ginger. This dish is an excellent source of protein and carbs, making it perfect for a post-workout meal. It's also a much healthier way to eat beef when compared with a burger or a steak. Try this Gyudon recipe and it will transform the way that you see post-workout nutrition. If you want to make it healthier you can swap out the rice for brown rice or even buckwheat noodles.

Donburi Bowl

Donburi is a Japanese rice bowl dish that can be made with a variety of different ingredients. The most common donburi dish is oyakodon, which is chicken and egg over rice. This dish is an excellent source of protein, and it's also very filling. You can make donburi with any protein that you like, so it's very versatile. This dish is also perfect for meal prep because you can make a big batch and then have it all week. This basic Donburi recipe will help you get started, but don't be afraid to experiment.

Sushi

Sushi is a great post-workout meal because it's packed with protein and healthy omega-three fatty acids. It's also very low in calories, making it a great option if you're trying to lose weight. Sushi is very easy to make, and there are endless possibilities for different combinations. You can use any type of fish or seafood, and there are endless possibilities for fillings. People are often afraid to make their own sushi because they think that it is too difficult. But even though it is hard to master, you can make basic sushi on your own quite easily.

Chicken Larb

Chicken larb is a Thai dish that is made with minced chicken, herbs, and spices. It's a very flavorful dish, and the chicken is usually cooked in a wok. This dish is an excellent source of protein, and it's also relatively low in calories. Chicken larb is typically served with toasted rice, but you can also eat it on its own. This dish is perfect for a post-workout meal because it's packed with nutrients and it's very easy to make in big batches.

There are so many delicious and healthy Asian dishes that make the perfect post-workout meal. These dishes are packed with protein and nutrients, and they're also very easy to make. So next time you're looking for something new to eat after your workout, try one of these dishes.

Thursday, March 10, 2022

5 Easy Sleep Changes to Avoid Depression

 Naked woman sleeping in white blankets - Image Courtesy of Pixabay

Not getting enough rest can cause many issues in your life. Lethargy and poor concentration, but mental health can also be affected. Fortunately, you can make easy sleep changes to avoid depression and anxiety.

Cut Alcohol and Other Drugs

Alcohol is widely consumed on a social level. But alcohol is a stimulant that keeps your brain active. Therefore, it can cause havoc with your sleep patterns. On top of that, other drugs like cocaine take your energy and keep you awake when you should be resting. Rehab centers can help with the most pressing concerns. But you can make some changes to your life for better sleep by recognizing what is harming you. Reduce or completely stop drinking and taking illicit drugs, and your sleep patterns will reset themselves. It’s challenging but not impossible.

Get the Best Mattress You Can

Of course, the quality of your bed and mattress has a dramatic effect on your quality of sleep. Not only does a good mattress help with getting you to a restful state of sleep, but any physical issues like aches and pains will subside. However, there are many mattress types, and some people require soft, while others need a firm mattress. Take the time to visit a showroom to try out your new mattress since it can cost a substantial amount. Memory foam mattress toppers are an excellent temporary alternative if you cannot afford a brand new top-range mattress.

Plug Out the Noise

For most people, external sounds can severely impact their quality of sleep. For example, if you have a leaking tap, a noisy neighbor, or a barking dog, trying to get to sleep can become a waking nightmare. Fortunately, most things can be resolved with positive action. But there’s the chance you are a light sleeper. Earbuds are a helpful tool for getting a good night’s sleep for motivation. You can get disposable earplugs for around the price of a couple of coffees. While they won’t drown out all sounds, they muffle the frequencies to prevent you from falling asleep. 

Block the Light

Like drowning out sounds, it’s possible you need a completely dark room to get a good sleep. While not everyone needs this, a dark room can help achieve REM sleep for dreaming. This is because your body is programmed to fall asleep at night. And for some, even the smallest amount of light can be a problem. However, you can remove most light easily with light-blocking blinds and curtains. These aren’t expensive, and you can get them online at reasonable prices. Further, sleep masks provide an additional supplement to blocking out extra light in your room.

Keep to a Routine

One survey found that 35% of people don’t get enough sleep based on a schedule in the USA alone. Netflix, overworking, and family commitments contribute to this. But getting your eight hours per night is vital. You can succumb to some of the most severe conditions in life. These include risk of diabetes, stroke, and high blood pressure. So, first, remove the TV from your room and don’t work on your laptop in bed. Try to go to bed at the same time each night and only use your bedroom for sleeping and intimate relationships. 

Summary

Not getting enough sleep can cause severe issues like depression. However, you can help yourself by cutting drugs and alcohol, replacing your mattress, blocking light and sounds, and sticking to a regular sleep schedule with no distractions.