9 No-Guilt Late Night Sandwiches When Working Overtime

e7c4e93a00bd935fa26ebf332b5bbe6b - 9 No-Guilt Late Night Sandwiches When Working Overtime

Late Night Sandwiches Image Design 1 - 9 No-Guilt Late Night Sandwiches When Working OvertimeIn every refrigerator, there are tasty treats at the back of the freezer that could quench hunger. Often, when people haven’t had any food for hours, their stomach will wake them up in the wee hours of the night. It’s telling the body that it must have some food. The grumbling continues, but there is some reluctance part because the person knows that Ben and Jerry, despite its delicious and tantalizing flavor, isn’t healthy him. Usually, a person would go on a diet to shed some extra baggage. Everyone has been there before.

That pint is so near and yet so far away. Is there a way out of this predicament? Hunger’s remedy is simply food, and if a person makes the right plans, he can still relish late-night snack without the fear of adding extra pounds. If one chooses the right foods, he can stave-off his hunger cravings. Also, the person won’t be tempted anymore by that Ben and Jerry pint at the back of his freezer. Consider these meritorious suggestions:

Lean Meat Sandwich

Lean meat sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

No one can wipe that content off one’s face when he starts taking bites out of a lean-meat sandwich. It’s healthy, guilt-free, and can satiate the late-night craving. If one wants to make, it tastes better, spread on some light cream cheese or even peanut butter. There are several varieties of lean meats available, like ham and turkey, that can make a great sandwich.

Looking at a sandwich with just lean meat in between can taste flat and may not suffice to satiate the craving. No problem still. Add some slices of tomato, onions, and avocados. Garnish with lettuce, mustard, and spinach. Talk about indulging healthily! But one also needs to watch it as a heavy sandwich can turn into a meal, instead of a snack and may sabotage the diet.

Veggie Sandwich with Hummus

Veggie sandwich with hummus - 9 No-Guilt Late Night Sandwiches When Working Overtime

A lot of people see hummus as a dip for celery, carrots or other types of veggie sticks. But it’s also a great spread which will add flavor and protein to a sandwich! Make one use whole wheat bread. Then add some raw vegetables like avocado, onion, and tomato—but one can also add any of his favorites. The person can acquire healthy fats from the avocado and the vitamin C from the tomato will help him re-energize while working late at night.

Grilled Cheese and Mushroom Melt

Grilled cheese and mushroom melt - 9 No-Guilt Late Night Sandwiches When Working Overtime

It could be debatable that grilled cheese isn’t exactly that healthy. How about mixing it up to make it more palatably-healthy? Sautee some mushrooms and add some cheddar cheese that’s low in fat. Spread this out on whole bread then cook it on a grill pan rather than on a buttered skillet. The mere thought of this sandwich can bring back the childhood favorite.

Avocado, Edamame, and Lemon Sandwich

Avocado edamame and lemon sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

Anyone can dare to be adventurous by trying this next sandwich. This one has lemon, edamame, and avocado. Spread the edamame on wheat bread that is loaded with flax, sesame, and sunflower seeds. Then add some lemon and avocado slices. Enjoy the new exciting flavor but be sure though that the ingredients won’t contain any preservatives. That would make it one healthy and stellar sandwich.

Tuna Sliders

Tuna sliders - 9 No-Guilt Late Night Sandwiches When Working Overtime

Health-wise, fish burgers are far healthier than hamburgers because they contain fewer calories and fats. Tuna is often the fish of choice. Make the burgers with tuna, some Dijon mustard, and lemon juice. Don’t use oil to cook the burger, instead, use cooking spray on a non-stick skillet. Lay the burger on a half whole wheat bun. Then garnish with some onions, more mustard, and some arugula.

Chicken Salad Sandwich (with Greek Yogurt)

Chicken salad sandwich with Greek yogurt - 9 No-Guilt Late Night Sandwiches When Working Overtime

Another classic salad sandwich involves chicken and some Greek yogurt. What makes this different is that it uses Greek yogurt instead of the usual mayonnaise. Yogurt contains much more protein than mayo. Furthermore, it gives the sandwich a different yet more appetizing flavor.

Roasted Veggie Baguettes

Roasted veggie baguettes - 9 No-Guilt Late Night Sandwiches When Working Overtime

This is a popular sandwich in the Mediterranean area and one can use a baguette for its base. Make the filling mainly with roasted vegetables which include peppers, zucchini, and red onions. Roast the veggies with garlic and rosemary then top the sandwich with a sprinkling of feta cheese. For a late-night snack, it sure will be filling and healthy.

Turkey and Beet Hummus Sandwich

Turkey and beet hummus sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

Surprisingly, beets can be made into hummus and its paste, with its vibrant pink color, makes it the star of this sandwich. Beets also have its healthy attributes and there are many. Its fiber content can help lower blood pressure levels and fight inflammation and cancer. Beets can also help in boosting the immune system.

Spread the hummus paste that on the sandwich. But what are the other ingredients of a turkey and hummus sandwich? Turkey lean meat goes with it. Also, tomatoes, which provide a great dose of vitamins A and D, and folic acid. The sandwich can also include feta cheese, which is a great source of calcium and protein. Use baby kale sprouts which is a type of superfood that will provide high levels of folate acid which can boost brain power. The bread used in making the sandwich may not be that recommended but it will certainly keep everything together and will make the sandwich taste good.

Roasted Eggplant Sandwich

Roasted eggplant sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

Here’s a very simple sandwich that’s easy to make and is calorie-limited. You can use hummus or white bean spread on whole wheat bread. Then top it with roasted vegetables like eggplants and red onions. It’s a vegetarian’s way of eating late-night snacks sans those unwanted calories.

What Types of Food Should You Avoid?

Depositphotos 76118449 s 2015 - 9 No-Guilt Late Night Sandwiches When Working Overtime

Recommendations have been made on what right foods should be considered for late-night snacks. Now let’s discuss those foods that are NOT recommended. It’s assumed that sleeping right after dinner time is a mistake. If a person does this, choose foods that are light to the stomach and don’t have high-fat contents.

It’s advised to ingest foods that are quickly digested or those that can help with weight-loss. Never go to bed immediately after eating spicy, sugary, and caffeinated foods. In doing this, one will most possibly stay awake longer, and this will disrupt his sleeping schedule. An empty stomach will make anyone crave for the wrong foods. Have self-control on the foods eaten so that the sleeping habits will not be compromised.

When one craves for a late-night snack, be sure that it’s just that – a snack. Don’t make this snack a plate that’s full of food and much worse, the wrong types of food. A few hours ago, the person just had his dinner. A big one after is like eating two dinners on the same night. Obviously, this can become an unhealthy habit as it will be adding more pounds to the weight instead of losing them.

If one is calorie-conscious, be sure to consume no more than 200 calories for a night snack and, be sure the snack contains proteins and complex carbohydrates. The combination of this food groups when ingested can produce amino acids that could help one sleep more soundly at night.

There are a variety of foods that one can snack on at night. But the snack at night should never be a meal and imprint that in mind. It’s best that a snack is protein-high and fat-low. Eating foods packed with calories will most certainly wake one up in the middle of the night. The person should remember that he’s eating a snack and that he is on a diet to stay in top form.

Other Healthy Snacks to Consider

Depositphotos 177599614 s 2015 - 9 No-Guilt Late Night Sandwiches When Working Overtime

To ensure that the late-snack does not ruin one’s diet, he will need to have self-control and to eat the right foods. Foods that are high in protein, low in fat and carbohydrate contents are good snacks. Before embarking on that late-night snack, one should ask himself the question:  Do I need the snack or do I want it? The first question will treat a craving; the second one is just folly.

Food can be used to unwind from a very busy day and end up with a quiet night’s sleep that can numb-out the day’s stresses. Or maybe we are too tired even to consider food and all we truly need to do is go back to bed.

Why do people experience cravings late at night? We should delve into this question and find out why we have and how do we control these irrepressible urges. Truly, these cravings can really act like beasts, and they should be controlled. How to make the urge into a “treat” rather than a “threat” of mindless and compulsive eating could be a beneficial undertaking. Here are more snacks that one can consume without feeling guilty:

Breakfast cereals. One can also have cereals as his night snacks. The throw in some strawberries and blueberries to make it healthier because these fruits are loaded with antioxidants which can do wonders for the health. Remember, cereals are not just for breakfast but late snacks as well.

Cottage cheese. This is another superfood that contains a lot of whey proteins and is high in casein levels. Both substances are important in the building and repair of body tissues. Eating this food will make one feel full and crave for food less. Snack on these when the urge occurs, and one will be ensured of a good night’s sleep. String cheeses are also good alternatives because of their protein content.

Eggs. Because eggs are rich in both proteins and fats, snacking on them will make a person feel full and guilt-free. The best thing about eggs is that they are so easy and quick to prepare in so many ways.

Fruits. Here’s another great late-night snack. As eggs, they are easy and quick to prepare, if at all. With fruits, a person can wash, peel or slice and they are good to go. Of course, most fruits also have many nutritional values.

Dried fruits are a great alternative to fresh ones. The best thing about them is the least minimal preparation as they can be readily eaten. The nutrients in them are many, and all can do wonders for your health. One can have a choice of dates, figs, apricots, prunes, and much, much more.

Gelatin. Gummy treats are not just for kids, we can have them too as adults and can have them as late-night snacks. If a person prefers making his gelatin treats, just go online for recipes and start making them in the kitchen. Be sure that the ingredients are healthy, and these can include raw honey and lemon, lime, and orange juice.

Milk. Mom always brought us a nice glass of warm milk before bedtime because it can help us sleep better and grow faster. Of course, mom was always right. Milk contains tryptophan which stimulates the production of serotonin in the body, a compound that can induce sleep.

Nut Butters. It’s obvious that these goodies are made from nuts and make for very satisfying treats because they are healthy, nutritious, and very delicious. Add them to the night snacks for even more nutrition and really good flavor.

Nuts and Seeds. We already should be familiar with the antioxidant properties of nuts and seeds. And of course, they are good sources of protein. When taken as a late-night snack, they stimulate serotonin production in the body and this compound will help induce sleep.

Popcorn. Only the plain ones, please. No other flavors and less salt. Now, that is an ideal night snack. For a healthier option, look for the whole-grain variety.

Tortilla chips and homemade dip. Some people would think, aren’t tortilla chips not good for health? Not if the person chooses the right kinds. Sprouted tortillas cooked in coconut oil are healthy and delicious as well. Tortillas made from sprouted grains are easily digested by the stomach and have more nutritional value than the regular ones. To go Mexican on this one, make some homemade dip and choose the healthiest ingredients. Salsa and guacamole should do fine.

Vegetables. Try vegetables as the late-night snack. We all know they are filling and are rich in nutrients, antioxidants, and of course water, a very effective way for hydration.

Yogurt. Not many people want to eat yogurt. They may be missing a lot, taste and health-wise. Just a single cup of this food will provide a lot of calcium and vitamin D. Aside from that; it’s also protein-rich and low in sugar content. What makes it good as a late-night snack is that it will make one feel full and that means less food craving. It’s easy to improve the taste by mixing it up with some blueberries or strawberries. Those who don’t like this healthy food surely are missing a lot.

The body will usually tell the person when it needs to be fed, and the usual sign is feeling hungry. One will have to respond by ingesting food that will fuel it to function. Eating is important but as important is the right choice of foods. When the body should crave at night, foods high in protein and low in fats are the healthy choice and always remember that late night snacks are just that, snacks.

12 Clean Eating Goals You Should Know

2cd97fad567df69efea50c6dcec2f579 - 12 Clean Eating Goals You Should Know

Clean Eating Image Design 1 - 12 Clean Eating Goals You Should KnowClean eating is one of those things that you likely hear a lot about. You’ll hear people tell you that it’s all about raw foods that are full of vitamins and nutrients, while others tell you that it means you need to eat foods that have no additives.

The real definition of clean eating is the latter. You’re taking out all additives, chemicals, toxins, and other similar items. You want to stick to natural foods and not the processed options you can get in stores. All food should offer health benefits.

To be able to follow a clean eating diet, you’ll need to make changes to your lifestyle, and this will involve changing the way you buy and store your food. It will also mean setting some clean eating goals that you can stick to throughout the process. The goals will make it much easier to follow the new diet and find something to focus on when you have a bad day.

Here are 12 clean eating goals that you should know about.

Set SMART Goals

Set SMART Goals - 12 Clean Eating Goals You Should Know

You don’t want to say your goal is to “start eating cleanly.” That’s not a goal that you can effectively stick to, as what do you do once you start? How long will you do this for? What are the steps you’ll take and what exactly does it mean?

Your goals need to be SMART. This means they need to be sensible, measurable, actionable, realistic, and timely. That means they need to be goals that you can meet, but still push you out of your comfort zone. If you decide to set a goal that you will never have a cheat day, that’s not exactly doable. We all have bad days, and there is going to be a day that you throw it all out of the window. While you don’t want that day to happen, it will at some point and knowing that you’re likely to break the goal will set yourself up for failure.

With timely and measurable goals, you will have an idea of the time you’ll be on the diet plan. It’s possible to see your results, which will help you stick to the new lifestyle.

Make Goals For Your Health

Clean eating isn’t just about weight loss, so your goals shouldn’t all be orientated around that. At the same time, you don’t want goals that are just about the types of foods you do or don’t eat. It’s important to make your goals more health orientated. After all, this is one of the more important benefits of clean eating diets.

For example, have goals for your blood pressure or blood sugar levels. You can opt for goals about the amount of visceral fat you have or goals about your heart rate and cholesterol levels. Your doctor will be able to check these regularly for you to see if you’re on track to meet your goals.

At the same time, set goals that you can track on a weekly basis about your health. What about your energy levels? Have a scale that you can measure your energy levels by, maybe based on the number of flights of stairs you feel (or can) walk or the miles you can run. This doesn’t have to be exact but based on the way you feel within yourself.

You can also set goals on how happy you feel and the way your mental health is supported. If you regularly take painkillers, consider the number of tablets you take and maybe use them as a basis for your health levels. As you eat more clean foods, you should find your painkiller levels decrease.

Think About a Kitchen Goal

Think About a Kitchen Goal - 12 Clean Eating Goals You Should Know

Like with your health, your kitchen is another goal you’ll want to set for your new clean eating diet. If you cook in a disorganized or cluttered kitchen, you will find it much harder to stick to any healthy eating plan you set. You want your kitchen to be optimal for your needs, and that means keeping things clean, tidy, and set up in a way that makes sense to you.

Plus, you need the right items. If you’ve been so used to processed foods and packages, pre-cooked items, you may not have all the utensils and items you need for cooking. You’ll want to investigate good chopping knives, casserole dishes, pans, and even a slow cooker (this is a lifesaver for so many on the clean eating diet).

Make one of your goals focused on decluttering that kitchen. You want to give yourself a makeover.

Start with a binder. This will be the place to stock all your recipes, so you always have something new to make. You can even store all your goals in here to make sure you’re on track to stick to your diet. Then consider a clipboard or whiteboard for the fridge to make a note of items you need to pick up the next time you go to the store.

Rearrange your fridge and cupboards to make it easier to grab the good food, especially if you’re going to stock up on some of the bad food. Don’t forget about setting up a basket, so you have healthy snacks when you need something!

Set a Healthy Fat Amount to Eat

While eating cleanly, you will need to focus on certain types of foods. While you want to cut out processed foods (which tend to have a lot of fats), you won’t want to cut out all fats. Your body needs some healthy fats to remain healthy, especially when it comes to the skin, brain, and immune system.

Set a clean eating goal that involves more healthy fat. Don’t say you want to eat more healthy fats. Look at adding as set amount of healthy fat to consume daily.

To start with, 26g of healthy fat is a good amount to look at. This is about 20% of your daily calories coming from unsaturated fats if you’re eating 1,200 calories. You’ll likely eat more calories but starting with a small amount of healthy fats is a way to start since you won’t necessarily be used to eating them. As you get used to it, you can work your way up to around 40g, which is 20% if you eat 1,800 calories per day.

There are some quick and easy ways to add the new type of fat to your diet. The first is to know what you need to eat: reach for more monounsaturated fats. Look for foods such as fish, nuts, avocados, and olives (and even olive oils). There’s no need to stop enjoying your favorite meals, but the changes will help make your food choices much better for you, especially since they are all clean options. You’ll naturally start eating more clean foods for this benefit.

Goals to Up for Fruit and Vegetable Intake

Goals to Up for Fruit and Vegetable Intake - 12 Clean Eating Goals You Should Know

The best way to start clean eating is to change the number of fruits and vegetables you eat. After all, most them will come natural and unprocessed. There are some vegetables and fruits that you can even choose without paying extra for organic, as they’re considered the Clean 15!

More fruits and vegetables are especially good for your health. They can help to boost your immunity, improve your cell health, lower your blood pressure, and reduce your risk of heart disease, diabetes, and cancer.

You’ll hear a lot about eating your “five a day.” This is somewhat old news. You should reach for around seven or eight portions a day, with five or so from vegetables. Vegetables are lower in natural sugars, which will help to minimize blood sugar rises.

Set a goal to eat your five a day first. Make two portions fruit and the other three vegetables. You can then work your way up to eight or nine portions of fruits and vegetables a day.

While you want natural and unprocessed, the great think about fruits and vegetables is that you can use frozen and canned! Frozen and fresh are better than canned, but there is nothing wrong with picking up canned corn, peas, carrots, and more!

You can even dry your fruit and vegetables—and even buy dried. Watch your intake, as the dried will take out the water content and leave you more likely to suffer from the natural sugars.

When you do get frozen, canned or dried, look at the packages of anything you buy. Packed items can have added sugar, salt, and oil. You want to look at those with no added ingredients and in water or brine.

Change the Type of Protein You Use

Make it a goal to change the type of protein you use. While meat is a good source, it’s not necessarily the best source. This is especially if you eat a lot of beef and pork. The two meats are full of saturated fats, which aren’t good for you. You can also find that meat is more likely to be contaminated with something.

A lot of animals are pumped with antibiotics. Chickens and turkeys aren’t kept in the best conditions. Fish isn’t always allowed to roam free. You want to find out about the best sources of meat; those that are antibiotic free and wild.

It’s much harder to find these types of meats, so you’ll want to investigate the other lean sources of protein. Legumes, beans, quinoa, and soy are good options for you. Soy and quinoa are complete proteins, which means they have all the nine essential amino acids your body needs, so you want to start adding them more to your diet.

Make it a clean eating goal where you opt for a meatless day. This is one of the quickest ways to start making changes. You may find that this is something you can do much more easily than you thought, so you could start looking at adding other meatless days.

Meatless days means that all your meals are meat-free. Your breakfast, lunch, and dinner all need to be vegetarian options. There are many options out there, so you won’t be stuck for choice.

Pump Up the Protein

Pump Up the Protein - 12 Clean Eating Goals You Should Know

Start your day right with a good source of protein. This can be meat if you want, but you can also get it from the other sources mentioned above. To set your clean eating goal, you want a set amount to eat in the morning.

Try 15g of protein at breakfast. Experts recommend that you eat 25% of your daily protein at breakfast, and this is a good amount towards a healthy level if you eat 1,200 calories per day. You can build up that protein slowly, as you get used to clean eating.

Make sure your protein comes from clean sources. It’s time to get rid of the processed meat if you use it. Opt for eggs, Greek or Natural yogurt, cheese and other dairy sources, and even some diced chicken. You can also use soy as a good source if you’re on a meat-free day or you want to try a vegan diet.

Nuts are good sources of protein if you’re not allergic. Consider adding walnuts to your porridge oats or some almonds to your cereal.

Why so much protein to start your day? It gives you the nutrients your muscles need to build strong and well. You will also get something filling to start your day, so you don’t snack as much throughout the morning. Protein is also a good way to give your blood sugar the balance it needs to reduce on a morning, supporting your overall health.

Try More Spices in Your Diet

As you opt for clean eating, you can worry that your food is going to be tasteless. After all, isn’t it the additives that create tastier meals?

While the additives can make your food taste of something, the tastes aren’t natural, and there will always be something off. The best thing you can do is stick to natural flavors, and this is where spices come into play. Herbs are also good options for your diet.

Fresh herbs and spices are better, but you can make the most of dried too. Like with canned and dried fruits and vegetables, make sure the dried herbs and spices don’t have the additives or any extra chemicals or salt. Most them don’t but check to make sure.

Adding spices and herbs to your meal can be a little bit of a case of trial and error. There are some that you won’t like, others you’ll love, and some you can’t get enough off. Start off small and work your way up.

For a SMART goal, opt to try one new herb or spice a week. You can use it with a range of your dishes and see how much the right amount is just. This will also give you a chance to trial which dishes the herbs or spices work with. The next week, you can move onto another herb or spice and even see how it mixes with the previous one.

Must recipes for clean eating will have a list of recommended herbs and spices. Follow these recipes to get a good idea of the amount that tastes good and whether you like them. The recipes also tend to offer alternatives, especially if the spices or herbs are strong.

Set some Meals to Eat at Home

Set some Meals to Eat at Home - 12 Clean Eating Goals You Should Know

Eating out is fun, but it’s not clean eating. The restaurants use all types of additives and ingredients. They’re not in the business of clean eating, unless they’re a restaurant set up for something like that.

The best way to stick to your diet is to make your meals at home. You have control over all ingredients, portion sizes, and any alternative spices or herbs you use. There’s also the control over the meal plan that you follow and whether you bulk makes your meals at the weekend to give you something for the week when you don’t feel like cooking.

Set a clean eating goal to eat a set number of meals at home. For example, this could be four evening meals in your own home. The other three can be takeout or in a restaurant. As you get used to cooking and want to add clean eating into your whole lifestyle, you can then start looking at increasing the number of times you eat at home.

Eventually, you can get to where you eat out once or twice a month. The rest of the meals are prepared at home.

This is a good way of helping your children stick to the clean eating diet. You lead by example, and they don’t feel too much different from their peers.

Goals for New Recipes

Another idea is to set a new goal for the number of recipes you try in a week. One of the dangers of a new lifestyle is that it starts to get monotonous. You choose the dishes you know how to make and have time for, but eventually, you end up fed up with the meals. This is when you’re more likely to fall off the wagon, searching for something else to eat; and it’s usually the processed, artificially-filled foods you’ll reach for.

You don’t need a lot of new recipes each week or month. Set a goal of trying one or two new recipes per month. As you get used to adding them to your meals, you can then build up to adding more to your weekly schedule. You may find that you eventually add one or two new recipes a week to keep the variety in your diet.

The great thing about adding new recipes is that you also improve your cooking skills. Your children can also get involved, which will help them learn more about the lifestyle and why it’s so good for them.

Not interested in buying books? Don’t worry about it! Many vloggers are now showing you their recipes through video. You must follow the step-by-step instructions.

Journal Your Journey

Journal Your Journey - 12 Clean Eating Goals You Should Know

You’ll have good and bad days when you’re on the clean eating plan. This is perfectly normal—and happens with all types of diets. Sometimes your mind works against you, telling you that it’s time to try something different.

It’s important to keep a journal. This is something you want to aim to do daily, but you can start off small.

Start by tracking all the meals you eat daily. This is best done after each meal or snack when the food is still on your mind. You can even put ticks and crosses next to them if you feel like using them again in your plan. Then once a week, have a goal that you write more about your week. Make this the point that you share how you’re doing with the new lifestyle, anything you tried you want to do again, or anything you found hard.

When you get into a routine, you’ll find it easier to journal in detail daily. You can track the food after each meal and then at the end of the day have a longer blurb about the successes and failures at the end of the day.

When you do have a bad day, you can look back over your journal and see how far you’ve come. This is also a good way to look back at your journal to see when you last had a bad day and what you did to overcome it.

Make It About Exercise

Finally, you want to set a clean eating goal that is aimed at your activity levels. This will help your body process the food better and kick out any toxins that you do pick up. After all, you can stop all toxins from entering your system, as some are from the air around you.

Opt for a goal that is about adding a set amount of exercise to your week or day. You can aim for 30 minutes of exercise twice or three times a week to start. As you get used to this, you can increase to 30 minutes of exercise four or five days a week and even increase the 30 minutes to 60 minutes.

All types of exercise are open to doing for this goal. Track the exercise you do, the amount of it that you do, and the intensity. You’ll want to track things like distance run, heart rate afterward, repetitions of an exercise done, for example. You can then set measurable goals for each of your exercise sessions, improving your whole lifestyle.

Clean Eating Is More Than Just Food

Opting for a clean eating lifestyle is more than just opting for a change in your diet. It’s a change in everything about you and for the better. You will benefit regarding health and weight, but you don’t want to focus all your goals on the types of food you eat. Set SMART goals on the amount of each type you eat, and your exercise and you are well on your way to success.

7 Foods You Need to Stock On for a Healthier You

2781fa07e7ea16324f143515c3af8a36 - 7 Foods You Need to Stock On for a Healthier You

Healthier You Image Design 1 - 7 Foods You Need to Stock On for a Healthier YouWhen you want to follow a healthier diet, there’s a chance that you’ll hear about all types of foods you should start adding to your diet. People will tell you about how a certain fruit or vegetable has helped them shed the pounds and others will tell them that their doctor recommends a certain type of meat or gain.

Experts routinely investigate different types of ingredients to see if they’re still good for us. Something that was considered bad for us in the 70s has become a must-have in the kitchen now. Then there are the ingredients that are good for you put tend to be ridiculed—or those eating them are ridiculed because of the costs.

It’s time to look at foods that aren’t just good for you but will also keep your bank balance in check. After all, with a healthy bank balance, you’ll experience less stress. So here are the seven foods you need to stock up on for a healthier you.

Get Stocks of Broth from the Store (or Make Your Own)

Get Stocks of Broth from the Store or Make Your Own - 7 Foods You Need to Stock On for a Healthier You

Whether it’s beef, chicken or even vegetable, you want to stock up on the broth in your kitchen cupboards. You can even make your own from the bones of the meat you cook, which will help to keep the costs down even more in your shopping budget.

The major benefit of stock is that it lasts for weeks when open. When sealed, it will last for months. You can bulk buy while it’s on offer and benefit hugely from it.

Then there’s the benefit that it’s so inexpensive. Even the low sodium options are affordable for all, meaning that you get to look after your physical and your financial health. You can easily get the cheap options in the store, and they taste as good as the branded types.

The broth is also extremely easy to use. It’s perfect for soups, stews, casseroles, and more. You can even make it as a warm drink in the middle of the winter if you need. In fact, you can pick up grains or jarred broth that you add hot water to if you do want to make a drink to keep you feeling better throughout the winter months.

Chicken and beef broth tend to be the best for protein benefits. You can get as much as 5g of protein in a serving of broth. If you get vegetable, you can lose out on the protein, but there is fiber. You’ll only consume around 38 calories in a serving of broth too, making it the perfect diet option.

Get Turkey or Chicken Mince for Your Dishes

Get Turkey or Chicken Mince for Your Dishes - 7 Foods You Need to Stock On for a Healthier You

Rather than stocking up on the beef and pork mince, look out for the turkey or chicken. This is slightly more expensive, but not by that much. You’ll also benefit in your health so much more than if you opted for the ground beef. Even if you opt for lean ground beef, you’ll find the chicken and turkey are better options when it comes to saturated fat.

Turkey and chicken mince can be used in the same way as beef. You can make all types of dishes, including tacos, meat sauces, rice bowls, and even stuffed peppers. You can also opt for your chicken or turkey burgers, mixing in a bunch of herbs and spices (look out for these next).

By reducing the amount of saturated fat in the diet, you naturally improve the health. You’ll reduce the amount of bad cholesterol and artery-clogging problems, helping to keep the blood flowing through the body and boosting the heart health. Blogged arteries increase your blood pressure and your risk of heart disease and stroke.

At the same time, you make more use of the protein in the food. It’s easier for your body to digest the protein without the saturated fats, so you absorb more, and the body uses it to build the muscles.

When you do buy ground chicken and turkey, buy in bulk and freeze into separate portions. You can use cling film or ziplock bags for this. By freezing in portions, you only defrost the amount you need, so you don’t waste meat. If you do want to defrost extra portions to bulk make your food that is always a possibility.

Plenty of Herbs and Spices Will Do the Trick

Plenty of Herbs and Spices Will Do the Trick - 7 Foods You Need to Stock On for a Healthier You

Nothing tastes worse than bland food. Well, okay, go off food and really bad food tastes worse, but nothing’s as boring and off-putting as bland food. You don’t enjoy your meal, and that leads to never wanting to try it again. If this is your first step into healthy eating, you can start to rethink your options.

Well, it’s time to make anything taste amazing. Herbs and spices are the things you want to consider adding to your cupboard as a staple. Fresh herbs and spices are good, but dried are great for the long-term use. The fresh options are great when you know you’re going to use them on a night or when you want to add them to your water for a better taste.

There are certain herbs and spices that you’ll likely want to add, to begin with. Rosemary is excellent with chicken and turkey, while sage is popular with some meat dishes and stuffing. You can opt for curry powder and chili flakes for your curries and chilies, and don’t forget the tarragon to add a little extra to your roast potatoes.

You can use herbs and spices in all sorts of ways. Don’t rely on them for your main dishes!

Why are they so good for your health, though? Well, they add flavor without the nasty stuff. You have no added salts, sugars, and oils. Of course, buying dried, you’ll want to make sure the manufacturers haven’t added anything to them. They’re also packed with other health benefits. Turmeric is good for curing illnesses and boosting the immune system (as well as cleaning the teeth), while mint can help to boost your alertness and cognitive functions.

Once you know the types of herbs and spices that are delicious, you can start growing some. That will cut down on the money you spend in the store, and they’re great even for the apartment!

Stock Up on the Eggs

Stock Up on the Eggs - 7 Foods You Need to Stock On for a Healthier You

Eggs were once demonized for being the worst thing for your diet. They are full of cholesterol, and that was instantly viewed as a bad thing. Then we started to understand more about cholesterol and realized there were good and bad forms. The type of cholesterol eggs have is the good stuff, so you want to add them to your diet.

The good cholesterol helps to reduce some of the artery-clogging that can happen in the diet. Your arteries will be lined with a smooth, protective layer of the good cholesterol chains, helping the blood to flow through the body better. It’s easier to get the blood to all the organs, improving the overall health and keeping the blood pressure to a minimum.

Protein is another important food group that you find in eggs. This offers the same benefit at the protein from meat. You’ll boost your muscle health, as well as the health of all the tissues in the body.

Of course, you can still get too much of a good thing. You don’t need more than 2-3 eggs a day. If you opt for egg whites only, you get the protein without the cholesterol, offering even more benefits from eggs!

However, you want to stock up on them. They will last for at least two weeks, especially kept in the fridge.

You can also make a wide variety of dishes with them. Omelets, quiches, frittatas and even scrambled eggs are all popular when you’re in a rush for all meals. You can also make hard boiled eggs to use in your salads or thicken your stir-fries with some scrambled eggs.

Add Popcorn Kernels to Your Shopping List

Add Popcorn Kernels to Your Shopping List - 7 Foods You Need to Stock On for a Healthier You

This will likely be one of those items that you buy every month or two because the kernels will last. Quite honestly, popcorn is the best snack or dessert you could have. It’s virtually calorie-less.

But why is it so bad for you in the movie theaters? Well, that’s linked to the toppings that are put on them. The actual popcorn is just air, but it’s filling the air. When you eat a bag of popcorn, you’ll barely want anything else afterward. So, if you get the munchies on a night, topping up on popcorn is a good idea.

You don’t have to put up with tasteless popcorn. This is where your herbs and spices will come into play. You can add them to the popped kernels and mix them around. Try some rosemary and thyme or opt for a bit of sage or garlic powder. The savory tastes will help to keep the sweet cravings to a minimum, and you’ll enjoy the snack, especially knowing that it’s good for you.

Coconut or almond oil tend to be good options if you like more buttery-style popcorn. They are unsaturated options, so will help to improve your health.

Of course, because you’re eating popcorn, you’ll also trick your brain into thinking that you’re eating something naughty for you. But you know that you’re eating good food, so you’ll not feel guilty but will get rid of the cravings for other food.

Make a Note of Avocados

Make a Note of Avocados - 7 Foods You Need to Stock On for a Healthier You

Put Avocados on your shopping list. This is one of those ingredients that millennials are told is a stereotypical, money-wasting purchase, but that couldn’t be further from the truth. Okay, so they may be more popular with millennials, but that is linked to the health benefits that you gain from them.

At one point, avocados were viewed as an unhealthy option to add to your diet. After all, they’re full of fat. The difference is the type of fat, as experts now realize that unsaturated fats are good for you. Avocados are packed with monounsaturated fats, which will help to boost the health of the brain and joints while reducing inflammation and supporting the health of the liver. They’re the most popular additions to the keto diet.

You will also get plenty of other nutrients from avocados. They’re packed with vitamins A, C, and E, helping to support the immune system, skin health, and much more. The B vitamins in the fruits (they’re technically a fruit because of the stone) are helpful to boost the brain function.

Then there’s the fiber, and this is partially why they’re so good for weight loss. You feel fuller much quicker when you eat a dish with avocados. The fiber breaks down slowly, so you don’t eat too much, and you won’t feel the need to eat afterward.

Avocados will last in the cupboard or the fridge and can be used in a variety of ways. This is one of the best ways to start your day with plenty of healthy fats and fiber. Add them to your smoothies or mash and place on toast. You can also chop up for lunch to serve with a salad, add them to meat sauces, or just eat as a snack.

This is going to be the most expensive item on the list, but it’s also one of the most valuable for your health.

Opt for a Whole Grain or Two

Opt for a Whole Grain or Two - 7 Foods You Need to Stock On for a Healthier You

Whole grains are must-haves in your kitchen. They are perfect for your pasta, rice, and oriental dishes. Think about stir-fries, curries, risottos and more.

You likely use white rice and pasta right now, but it’s not the best option for you. While not as bad as white bread, the white versions of pasta and rice will cause the blood sugar levels to increase. When you opt for brown versions or whole grains like quinoa, you end up with more fiber in the dish. The fiber will help to reduce the chance of the carbohydrates sugaring quickly in the body.

Quinoa is certainly a whole grain you want to investigate. This is a complete protein, offering you the nine amino acids your body needs. Only quinoa and soy offer this outside of animal products. If you’re planning on following a vegan or vegetarian diet, add it to your shopping list.

Whole grains are cost effective. They don’t go off, so you can store in airtight containers and keep them in the cupboard until you need them. If you use them regularly, you’ll find you need to top up on a monthly or bi-monthly basis. This is a great way to keep your food budget to a minimum, without feeling like you’re going hungry.

Make Up Your Shopping List Today

Now is the time to put your shopping list together. You want to check on your stock of the above seven foods. They are all good for your overall health and your wallet. By stocking up on them each week, month, or half a year (depending on the item and use), you’ll feel more confident, support your brain and body, and lose weight. What more could you ask for?

7 Smart Ways to Limit Food Expenses

47d9ab0122892d1b9e60f58a82f28152 - 7 Smart Ways to Limit Food Expenses

Food Expenses Image Design 1 - 7 Smart Ways to Limit Food ExpensesIf you’re taking steps to cut back on spending, one area you’ll want to look at is your food budget. The grocery shop can easily start to increase without you realizing. Food costs increase in small increments, there are always deals on, and you start thinking “one extra item won’t hurt.”

The truth is that one extra item turns into two and three and four. Before you know it, you’re adding $10, $20 and even $50 to your food expenses.

And that’s just in your weekly grocery shop. What about the one-off expenses during the week, when you’re topping up the bread and the milk? What about those late-night dinner choices or the one-off bottles of pop and bars of chocolate? They don’t remain one-offs, and you soon find you’re adding more and more to your grocery bill.

It’s time to make some small, smart changes to limit your food expenses. These seven tips aren’t going to be overly difficult. You’ll need some willpower for some, but they’re worth it. They are all tips that others have used to cut down on the costs of their food expenses successfully.

Use a Grocery List Every Single Time

Use a Grocery List Every Single Time - 7 Smart Ways to Limit Food Expenses

Don’t go to the grocery store without making a grocery list. And when you’re at the store, only buy anything that is on the list. There’s no need to top up on ice cream, chocolate, and extra creamer if it’s not on your list. If you struggle with buying bulk, you can even mark down the exact number of items you need to buy when you’re in the store.

This is something the children can help with. They’ll love sitting in the trolley and marking off anything that’s on the list. You’ll even find they’re great at reminding you that something isn’t on the list, so you don’t need to buy it.

It’s possible to save as much as 23% on your food bills by taking this step. You get rid of the impulse purchases. Just because something is on “offer” doesn’t mean it needs to be purchased. What’s this regarding dollars? Well, it can be as much as $2,650 per year. That’s an extra $2,650 better in your pocket.

Not only does the grocery list help you reduce your food expenses, but you’ll also help to support your weight loss efforts. It’s easier to make healthier choices in the store since you’re not picking up something that looks tasty just because it’s there. You’ll limit the purchase of the chocolate and crisps because they’re not a necessary part of the weekly household shop.

You will also make sure you have everything you need. This helps you keep track of bread, milk and other small item purchases. It’s possible to plan your meals out for the week, bulk cook on the weekends, and have more time to yourself and with your family in the future.

As you get used to writing out a list, you’ll find that it stays the same time and time again. You’ll get into the habit of your food choices and find it easier to make choices when you’re out. Over time, you will forget about the extras you used to buy. They no longer seem necessary, and you don’t get the cravings for them. You’re protecting your budget and your waistline at the same time. Why don’t you want to make a list?

Stop Purchasing the Brand Names

Stop Purchasing the Brand Names - 7 Smart Ways to Limit Food Expenses

Okay, there are times that the branded names taste better than the others, but that’s only the case in small instances. Most of the time, you don’t need to get the branded products. You can go with generic or no-name brands to save money on your grocery bills. In fact, you can save 25% on your groceries by choosing a generic brand.

If you’re not sure about this right now, do it with the cleaning products first. This is where you’ll see little changes in your daily routine, so you’ll find it easier to get out of the habit of believing brands are better. All brands are good for is increasing your food bill.

You can then move onto some of the ingredients that get mixed in with other items. Opt for no-name beans and canned vegetables instead of the branded options. The tastes get mixed in with the other foods, so you’ll forget that you even had a non-branded item. As you get used to this, you can start opting for other non-branded items, such as your cereal, porridge oats, ice cream and more. You’ll be surprised at the benefit you gain over the downsides.

The only reason the brands are more expensive is that they get to charge that. You’re usually paying for the name or the packaging. You’re not paying for the quality. In fact, some of the non-branded options can work out better for your health!

Branded products should only get added to your shopping trolley for one reason, which we’ll move onto now.

Use Coupons and the Weekly Offers to Your Advantage

Use Coupons and the Weekly Offers to Your Advantage - 7 Smart Ways to Limit Food Expenses

Start shopping at a place that offers to price match. You can then find something cheaper in another store and buy it for that price in your preferred shopping place. Everything is in one store without feeling like you need to spend more money for that luxury.

Now take the leaflets and flyers each week. You may even be able to download an app on your phone to check the current listings on a weekly basis.

Once you’ve made your grocery list, pull out the flyers and look for your items on them. You won’t always find them, but sometimes you will come in lucky. Circle items that you’ve found and then take the flyers with you to the store. You can check which will work out cheaper and choose the best option.

This is even something you can do with meat. You’ll likely need to find the brand or exact item, but at least you’ll save money. It’s possible to save $20-$50 at a time if you’re savvy enough with the flyers, especially when it comes to the cost of your meat.

Only buy the items that are on your list in the flyers or coupons. The only time you may want to buy ahead is if you find something that doesn’t go off on offer. Coffee, cleaning products, and toilet paper can all be beneficial if you buy in the flyer a week or two ahead than normal. You’ll save money over the course of the month.

Non-perishables are those that you want to stock up when you can. Keep an extra amount aside just for the good weeks when your most common non-perishable needs are on offer. You’ll find you have something should the grocery store have a delivery problem, the weather suddenly turns, or you can’t get to the grocery store for some reason.

This is also when getting the branded products can be worthwhile. Now and then, you’ll see that the brands put their products on offer, so you can save money by choosing them. You’ll still want to compare the prices across the board to make sure you’re putting your budget first.

Do make sure the coupons are going to work in your favor. Look out for the catches. You’ll find that some offers are where you save money by buying more than X amount of a product. Buying three of something can still work out cheaper than getting four if three is all you need. However, five can work out cheaper than getting four in total, so if you were buying four then you’ll want to consider the extra!

The companies want you to buy. They want you to think that you’re saving money, even if you end up spending more because you’re getting items you don’t need or want. This is also how they get you to buy the junk food—they make you think you’re saving, even though you weren’t going to buy it in the first place!

Consider the Dollar Store

Consider the Dollar Store - 7 Smart Ways to Limit Food Expenses

It may not sound glamorous, but it’s something you want to consider. The Dollar Store offers more than just a few stationary items and cheap birthday cards. You can also get some of your more common staples there. Things liked canned goods, wet dog food (and treats) and cleaning products are all widely available, and sometimes you can get the brand names without the extra cost.

Make it a habit to try your Dollar Store regularly. Look down the canned aisles and look at getting your cleaning products from there. It’s the cleaning products you’ll save the most on, especially if you have kids and need a lot of bleach for accidents and spillages!

You can do a quick search online before you visit the store. Most of these discount stores are available online, so will make sure you save compared to your usual shop.

If the Dollar Store isn’t any good, look out for the discount produce stores and your farmer’s markets. You’ll more likely get locally grown vegetables and fruits, which are far healthier for you and taste better than the stuff you get in the store. It’s possible to save as much as 32% on your grocery shop by opting for the right places.

Do your research first and make sure you are saving money. The great thing about the internet is that you can double check your prices to ensure you save money on your items.

Go Fresh, Not Pre-Packaged

Go Fresh Not Pre Packaged - 7 Smart Ways to Limit Food Expenses

It’s time to get out of the trap of eating the pre-packaged, processed foods. They can look cheaper at first, but they’re not in the long run. Fresh fruit, vegetables, meat, and fish, are all far better for you—both financially and health-wise. Plus, you’ll like the taste of your food more, so you’ll feel more satisfied in the long term.

Think about it; when you get the pre-packaged ham, you will usually find it lasts you a couple of days at most. If you get the real ham, you can slice it up when you need it and store it in the fridge or freezer (just remember to defrost!). It’s possible that the ham you need to cook, and slice will last a few dinners in the week and even months into the future if stored right. You save money by making your ingredients last longer.

The only time you may find packaged is financially better than fresh is when you look at canned or frozen items, especially frozen fruit and canned/frozen vegetables. The frozen vegetables and fruits can last for months, and you only need to use a handful at a time. You get all the same nutrients but at a fraction of the cost.

Frozen fruits are especially beneficial when you want raspberries, blueberries and other fruits you won’t eat as often. You don’t have to feel guilty when you don’t quite get the full packet before they go off, because they’re stored to last months.

Buy in Bulk and Separate Before Storing

Buy in Bulk and Separate Before Storing - 7 Smart Ways to Limit Food Expenses

There’s nothing wrong with buying your food in bulk. You can get a bulk of meat on offer and then use it over the course of a few weeks. This is the best way to save money on many of your purchases, but you need to make sure you store in the right way.

As soon as you get home from your grocery shop, split up your food into portion sizes. This is important for meat, so you can freeze in the portions and only defrost the amount that you need for each meal you make. It saves you defrosting too much, so you end up wasting it all.

If you’re not sure on the portions because you choose not to meal plan (or it doesn’t work for you) then freeze in individual portions. You can defrost big or small amounts depending on the meal you’re making.

This tip doesn’t work for meat. You can do it with vegetables and fruits too. Some of them will freeze well, and you can defrost them when it comes to needing them. Not all fruits and vegetables work for this. Sometimes it is worth going for the pre-frozen already.

When you are defrosting your food, make sure it’s fully defrosted to cook properly. Only re-freeze when the meat is cooked to avoid food poisoning. Once that dish has been defrosted, you won’t be able to freeze it again. Bacteria grow during the defrosting period, which can leave you extremely ill.

Leave the Credit Cards at Home

Leave the Credit Cards at Home - 7 Smart Ways to Limit Food Expenses

When you know you have a budget, opting for paying in cash for everything can be extremely beneficial. It’s time to start planning and only to shop with cash when it comes to your grocery shop. This can save you almost 20% on your grocery shop.

Buying on card leads to many of us overspending. We don’t see the physical money leaving our bank accounts, and it’s much harder to track. More one-off items are likely to land in the shopping trolley, which means you’re buying off your list and spending far more than you initially wanted to. This could see you spend more than you have available in your food budget, so you must take the money from another budget.

When you buy in cash, you see the money being handed over. This will help to keep your money needs in mind. You can’t put anything extra in the trolley, because you know you don’t have the money available for it.

This will take some time to get used to. In fact, it’s likely the hardest tip on the list, because you need to get an idea of the amount your usual food shop costs. You’ll also need to keep an eye on increasing costs.

One way to make sure your shop doesn’t go up is by having a calculator on hand. This is easy now with a phone, so it looks like you actually price checking if you’re worried about what other people think. You can stay on track throughout the shop and see if there’s any money left over for something extra. You’ll also watch if you’re getting close to deciding if you need to take something out of the trolley at a later point, rather than getting to the checkout and realizing you don’t have enough money.

Eventually, this will get easier. You’ll find you get an idea of the price of your food. The good thing about having cash is that you become more mindful of the amount you spend. You can also use the roll-up method easily. Any cash that is left over can either go back into your food budget, or you can put into a savings account or piggy bank, so you save more money over the course of time.

If you don’t feel ready to do this with your grocery shop right now, try it with your top-up shops. Take the money the next time you go to the corner shop, or you decide to buy a one-off bar of chocolate. Have cash when you want to pick up lunch at the store or grab a quick coffee. You’ll start to become more aware of the amount you’re spending, which helps you stick to budgets better.

When you do use the card, get into the habit of tracking your payments weekly. Make a budget and take steps to stick to it.

Are You Ready to Save Money on Your Grocery Shop?

Limiting your food expenses doesn’t mean you have to stop spending money. You don’t have to give up all your favorites. What it means is looking at the way you shop. You want to reduce the amount you spend on a weekly basis and make sure you only buy what you need.

With the top seven smart tips, you will find your grocery shop reduces, and you get far more for your buck. Your food will last longer, and you’ll feel healthier. You’ll also find that you spend more money on fruit and vegetables, rather than the processed food that can leave you feeling sluggish and fatigued.

5 Ways To Ensure Healthy Eating At Home

41f0aa5332cc4d8cd3b582b07ae76cde - 5 Ways To Ensure Healthy Eating At Home

Healthy Eating Image Design 1 - 5 Ways To Ensure Healthy Eating At HomeHealthy eating habits start when children are young. If you can encourage them to make good choices when they are still at home with you, they’ll make better choices when they get older. It’s not just about forcing them to eat their vegetables but sharing why it’s important and finding fun ways to make “boring” food look and taste great.

You’ll be surprised that younger children won’t have a problem with eating healthy options at home. In fact, many will choose sweetcorn, carrots, and peas over the likes of meat, potatoes, pasta and more. This is because the colors draw them in. The bright colors look good, and that must mean the food tastes good.

It’s as they get older that you’ll want to push more for healthy eating. That will mean making some changes to the way you stock your fridge and the items that you buy in the grocery store. You can also encourage different practices when it comes to making the food.

Here are five steps you want to take to ensure healthy eating at home. You’ll find children grow up with the good habits and an understanding as to why they’re so important.

Making Eating Healthy Food Fun

Making Eating Healthy Food Fun - 5 Ways To Ensure Healthy Eating At Home

Let’s start with making the food and choosing the ingredients. You want to make trying the healthy food a fun part of the day. If children think the good food is the fun food, they’re going to want to eat more of it.

Avoid making statements about “I don’t think you’ll like it” or “you may not like this.” Those types of statements are encouraging your children to dislike the food without even giving it a try. Over time, they’ll start to avoid trying new food, because they always have the initial negative thoughts about being unsure as to whether the food is good or not.

When they are picking the healthy food, get them involved. Ask your kids to help choose the individual apples at the grocery store or choose between pears and oranges during the trip. Ask them to help find individual items on the list and even let them pick one item up to put in the trolley themselves. You can find something age appropriate for your children.

Children who feel more involved in the shopping process are more likely to try the food at home. They want to see what their hard work has created.

You can continue this in the cooking. Ask your children to help make dinner. It can be something as simple as washing the potatoes or picking the tomatoes out of the fridge. As they get older, they can do the jobs with the sharper objects and even move into cooking with you. Again, children who make the food are more likely to eat it. They want to taste what they’ve made and will appreciate the work that goes into making something more.

You can also make the plates look fun. Younger children work with the way the food looks. If it looks bland and boring, they’re going to avoid trying something. Try to present the food as well as possible. No, it’s not for an award show, but to make a point of colorful plates and fun designs. Just a simple smiley face goes a long way for the kids.

When you are trying something new, don’t make it all overwhelming. Opt for one new thing in a meal, so your children know there is other food they will enjoy. Never make a huge deal about them trying it until the end when they get praise for their hard work.

Encourage by Example

Encourage by Example - 5 Ways To Ensure Healthy Eating At Home

Your children will follow your example. If you want them to try something new, then you need to try it too. After all, why should they do something that an adult isn’t willing to do? It’s not fair, is it?

This is where having meal times together becomes very useful. You’re only making the one meal, and you encourage your children to eat the same food you eat. They’ll see that you have a plate of vegetables, so they’ll pile more on themselves. Your children see that other people are clearing their plates, so they’ll be encouraged to do the same.

There may be some foods that you don’t like. You may try new things yourself and decide that you’re not interested. This doesn’t mean you have to force yourself to eat them. Allow your kids to try the food first and decide if they want it. If they do, you can then leave yours to one side. Don’t make a huge fuss about not liking the dish, because that encourages your children to stop eating what they’ve already stated they enjoy.

When you have the meal again for the kids, opt for a substitute that’s healthy. For example, if you don’t like broad beans, substitute for peas or sweetcorn. If you don’t like tomatoes, substitute for another vegetable or fruit. Your children will see that you can make a switch, but you’re still switching to something that’s good for you.

As children get older, they’ll understand that not everyone likes the same things. They’ll start to understand that you may not like the same vegetables, but they’ll see that you substitute with something healthy. This encourages them to make similar substitutes.

When they get older and understand more about choices, you can also explain more about the substitutions. Explain why you stick to certain food groups and what the food offers. You’re showing how they are good for you, so you lead by example. Children go away with a deeper understanding as they grow up.

Leading by example isn’t just what you do when you’re sitting at the table. You also need to lead through cooking. Now and then a takeaway or eating out isn’t too bad, but you don’t want to do this every night. Most nights you want to cook, and it’s best to cook from scratch. That means to step away from the processed and packaged foods and use fresh ingredients. Your children will get used to this, so it all becomes a habit when they grow up.

Eating at home and making from scratch will give you more control over additives, extra calories, and portion sizes. Your children understand more about the reasons to avoid certain foods and the difference in tastes.

Opt for Spices and Herbs Instead of Salt

Opt for Spices and Herbs Instead of Salt - 5 Ways To Ensure Healthy Eating At Home

Salt is often added to food to add a little taste. The problem is that salt isn’t that healthy for you. Okay, so in moderation, it isn’t going to be too bad. But most food already has salt in it, especially when it comes to meats and some canned vegetables and products. So, you want to reduce the added salt as much as possible.

But you don’t want to cut out all the flavor of your food. It’s important to find this balance that works for the whole family.

Herbs and spices are the options you want to turn to. You can opt for either dried or fresh and you will still get many of the same benefits. Look out for those that are salt-free to help reduce the amount of salt you add to your diet for no reason.

Your children will have fun helping you with the herbs and spices. They’ll enjoy buying them and trying different flavors. Your children will want to try something different each time and get to know all the different tastes and scents that come from them. And they may even want to see the difference between fresh and frozen.

As your children grow up, their taste buds will be used to the lower levels of salt. When they have salt elsewhere, they will certainly taste the difference and likely prefer the healthier options at home.

You can also discuss all the health benefits of herbs and spices. This is especially the case for the likes of mint, turmeric, chilies and others that are good for boosting the immune system, reducing inflammation, and more.

It’s also possible to use fruits to help flavor some of your dishes. Instead of using salt in baking, you can opt for a little lemon juice. You can also use it in some of your water-based means to add a bit of zing to your meals. Lime is another popular option.

Lemons and limes are especially beneficial for water. They help to flavor in a natural and healthy way, boosting the health of those who drink it. If your children get used to seeing you drink lemon water and have it themselves, they’ll feel like soda, and other flavored drinks are a waste of time and money.

Encourage a Meatless Day Once a Week

Encourage a Meatless Day Once a Week - 5 Ways To Ensure Healthy Eating At Home

Meat isn’t a vital part of the diet, if you substitute it with a high-protein option. Once a week, you can drop all the meat and opt for delicious vegetarian (and even vegan) dishes. It’s all about some pre-planning.

How does this help to encourage healthy eating at home? Well, you cut out a lot of saturated fats and sodium. This is especially the case if you eat a lot of red meat, which is the unhealthiest kind. Your kids get used to having no meat one day a week, and it becomes a normal part of their lifestyle. They can continue this as they get older because a meatless day isn’t daunting or worrying.

Instead of red meat, opt for legumes and beans. You can also add some soy (such as tofu) and quinoa. The two are complete proteins, so excellent substitutes for meat, especially if you want to try a meatless week and not just a meatless day.

On the days that you do eat meat, look at the types of meats you have. Skip the red meat as much as possible and stock up on more lean chicken, turkey and some fish. You can get a mixture of health benefits by getting rid of the fatty meats. Fish is full of omega 3 fatty acids (which are the good fats), while chicken and turkey are packed with lean protein for strong muscles and bones.

Your children will likely ask why you’re opting for meatless days and why you skip over certain types of meats. Discuss the pros and cons of the different options and how they affect the health. The more your children understand and get into good habits, the more they’ll continue these habits in the future.

Plan Your Meals Each Week

Plan Your Meals Each Week - 5 Ways To Ensure Healthy Eating At Home

Meal planning is an important way to make healthy eating work in your lifestyle. It seems now that we spend all this time rushing around for work, the kids, and everyone else that we don’t have time to choose a meal. There isn’t time to create something delicious and good for you. Even when there is, it’s the last thing you want to do!

Planning will help you get into the habit of eating healthily. You also encourage others in the house to eat well. They can work out a meal plan with you and then will know exactly what they’re having and when. By planning out your meals for the full week, others can look at the plan and determine whether that snack is worth it.

You can also make your meals in advance when you plan. It’s possible to bulk cook on your day off work (getting the kids involved as much as possible) and separate the meals into portions. You can store in the fridge or freezer and then reheat on the days that you’re ready for the meals. Because you’re just reheating on the busy days, you’ll find it much easier to stick to the plan.

Meal planning will also help you eat healthily on a budget. You create a list of the ingredients you need when you go shopping, and that helps you cut out the processed junk in the stores. You spend less money on impulse buys because they’re not on the list. Your kids also get used to using a grocery list on the way around and get used to not buying off the list. However, keep in mind the first point. You want to get them involved in the food shop.

When you cut out the junk in the home, you’re less likely to eat it at all. You don’t want to go on a trip to the store when you decide you do want something, so you end up saving on the calories. This also helps you save on the junk food and damage it can do to your health.

You Can Eat Healthily and Set Your Kids Right

It’s time to encourage more healthy eating in the home. Your children will learn from when they’re young and pick up your habits. By setting them up with good habits, you make it easier for them to follow through with them in the future.

Don’t be afraid to get the kids involved in the grocery shop. You’ll find that when they’re involved they enjoy it and they want to do it more, which will make your life much easier and healthier!

7 Brain Boosting Boosting Foods for Your Baby’s Brain

78e0fee3487fed3a04d5830a916d312f - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

Babys Brain Image Design 1 - 7 Brain Boosting Boosting Foods for Your Baby’s BrainThe brain develops from the very first moment of conception. Therefore it’s so important to get plenty of folic acid during the first 12 weeks of pregnancy. In fact, many doctors will tell you to take the supplement while you’re trying to conceive, as you’ll miss out on a few important weeks since you don’t usually find out you’re pregnant until you’re 4-6 weeks along.

However, the brain development doesn’t stop in those 12 weeks. It’s continually in need of support. You’re born with all your brain cells, which means you need to protect them as much as possible.

Your baby needs your help to protect and develop the brain. The right foods will help to improve the learning and the connections, so your baby has better cognitive function and will be able to take in more from a younger age.

With that in mind, you’ll want to add these seven foods to your baby’s diet. They’re brain-boosting foods that your baby will enjoy and can continue long into adulthood.

Stock Up on the Leafy Greens

Stock Up on the Leafy Greens - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

One of the best things you can feed your children is a selection of dark leafy greens. Whether you opt for kale, spinach, collards or even broccoli, a mixture of the green vegetables will give your baby plenty of the vitamins and minerals needed to support the brain health.

Leafy greens are also good for other body functions. They’re packed with calcium and iron, helping to support energy levels, bone health, muscle health and so much more. It’s not surprising they’re known as a superfood and something that adults are also recommended to keep eating in the future.

Kale certainly is the most powerful of all the leafy greens, but it’s not a popular option for many children. It tends to be bitter, so if you do opt for it, you’ll want to add some blueberries or lemon juice to the pureed kale to take away some of the bitterness. Spinach is slightly less bitter and still offers many of the same benefits.

The important nutrient for the brain is the folate—another name for folic acid. Those who get plenty of folates have shown a lower risk of developing dementia later in life. The nutrient helps to protect the brain cells, reducing the damage to connections in the brain.

Kale is powerful specifically for the extra antioxidants. They help to repair cell damage and get rid of abnormal cells in the body. You can prevent damage to the brain cells.

Pureed greens are the best option for young babies, but you can start moving onto chopping and cooking with other ingredients. Mix your kale or spinach with eggs and make an omelet. Kale and spinach chips are also popular options, and make your children feel like they’re eating something naughty for them. They get into the habit of eating healthy treats.

Smoothies are popular during snack time. Mix the greens with some bananas and strawberries or blueberries for a creamy, bitter-free smoothie.

 Add Two Portions of Fish a Week to the Diet

Add Two Portions of Fish a Week to the Diet - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

Let’s look at one of the most popular brain foods for adult: fish. You’ll have heard that fish is good for the levels of omega 3 and it’s this that offers all the brain benefits. The omega 3 is a fatty acid that works as an antioxidant. It protects the brain cells, while also improving the connections. Those who get plenty of omega 3 have shown better cognitive and memory abilities. They feel less foggy throughout the day and have better energy levels.

Fish is also packed with vitamin D. This is important for the overall health, but also helps to prevent the declining mental skills as a person gets older. Your baby will also have better skin and bone health, improving their life quality.

You can get fish into the diet extremely easily, and you only need 1-2 portions a week. Any more than that and you run the risk of too much mercury in the diet. Salmon and tuna are often the easiest options for babies—and a lot will love tuna mixed with some sweetcorn and other vegetables. You can also opt for other oily fish, including sardines and mackerel. The choice is up to you!

Make sure you check for small bones in the fish. They are a choking hazard, especially for young babies.

There are so many ways to use fish in meals. Mixing with vegetables is one, but kids will also love tuna sandwiches and wraps or to eat it on its own with a dipping sauce. You can even make your fish tacos or fish fingers.

Start the Day with Oatmeal

Start the Day with Oatmeal - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

There’s no need to look through the cupboards for ideas on how to start the day. Oatmeal is the best option for your baby. One of the greatest things is that it’s bland, which will work for your baby’s taste buds. It’s easier to settle on fresh taste buds, but you can always add some fruits or a little natural sweetener if you want to add a bit of taste.

The oatmeal is also soft and runny. There’s no need to puree it to make it suitable for your baby’s diet.

Oatmeal offers a range of benefits, but the brain health is one of the biggest. Studies show that children who get a little-sweetened oatmeal to start their day have a better memory for school tasks. This can transfer to babies, who will have better development skills throughout their early life.

Plus, the oatmeal is filling. This naturally helps the brain. There’s little risk of feeling hungry early in the day, putting a child off from learning. Sugar cravings and other food cravings aren’t as common, meaning your baby can focus on the tasks at hand.

You can help to further boost the effects of the use of a little cinnamon. This will naturally improve the taste without affecting the blood sugar levels. In fact, the cinnamon boosts the immune system and cell health, further helping to protect the brain.

Stock Up on the Greek Yogurt

Stock Up on the Greek Yogurt - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

One ingredient you want to stock up on in the fridge is Greek yogurt. This may be expensive, but it’s worth it for the health of your baby’s brain. In fact, Greek yogurt is the best type of yogurt for your diet, so you’re in a win-win situation.

Greek yogurt is full of the complex B vitamins, which are necessary for the development of the central nervous system. This links to the brain development and health. The vitamins will keep the tissues in order and improve the neurotransmitters, helping to send the right messages around the body and take in more information.

Of course, Greek yogurt is soft and liquid. You can use it without pureeing in your baby’s diet, making it one of the perfect options for a snack or even as part of the lunch or dessert. Get a small bowl of Greek yogurt with a little bit of fruit to help get rid of the slightly thicker taste of the Greek yogurt.

You can also add the yogurt to your smoothies, helping to create a creamy and beneficial taste to your drink. Replace the bananas with the Greek yogurt now and then. It’s also a good option to add to soups to make them thicker and creamier.

If you have the time, you can even make your own. This will take some practice, but it’s perfect if you want something healthier and tastier.

When you do buy from the store, opt for plain Greek yogurt and flavor it at home with some fruit. The flavored options are packed with sugar and will cause health problems for all.

Consider Avocados in the Diet

Consider Avocados in the Diet - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

Avocados get a bad rep as being the expensive millennial food. However, they’re among the most beneficial options for your health. Avocados are full of fat, but the right type of fat. They’re made up of unsaturated fats that will help to offer a range of health benefits, improving your ketone development for energy and supporting the cell health, especially in the brain.

The unsaturated fats also help to line the arteries with a smooth lining that helps to improve the flow of the blood. Better blood flow means better brain health. The blood gets the oxygen to the brain, helping to improve alertness and other cognitive functions.

Avocados also have oleic acid, which helps to protect the myelin in the body. This is needed to spread information around the body. Did you know information travels around the body at a rate of 200mph? This is especially the case at a young age when babies are learning a lot of actions and taking in multiple senses in such a short space of time. You want to keep that myelin production at the optimum level.

And then there are all the B vitamins that you can get in avocados. You get the same benefits as Greek yogurt. Avocados have also been linked to reducing hypertension risk in babies, which will also offer further health benefits to the brain.

You can easily add avocados to your baby’s diet. The easiest option is to mash it. You can always mix a little Greek yogurt in with it, or you can serve it on its own. Serve it on the fish tacos for a delicious Mexican-style dish.

Don’t Overlook the Eggs

Don%E2%80%99t Overlook the Eggs - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

Eggs have gained a bad reputation over the years for being unhealthy. There was the view that they were full of cholesterol and that was bad for you. Well, it turns out there are two types of cholesterol and eggs are full of the good type. When eaten in moderation with a healthy diet, there’s nothing wrong with them. In fact, they’re excellent options for babies.

The good cholesterol helps with protecting the artery walls, improving the flow of the blood. This improves the health of the brain, in a way that avocados do.

On top of that, eggs are full of omega 3 fatty acids, so you’re getting the same benefit as the fish, and choline. It’s the choline that you want to focus on. Choline improves the production of memory stem cells, so you will find your baby has improved memory to take more in and remember more in the earlier stages. This benefit sticks around for the time you eat the eggs.

There are also higher levels of zinc and lutein in eggs compared to many other ingredients. Both will help with boosting the immune system and the production of vitamin A, supporting the overall health and, in turn, the brain.

You can scramble eggs to make it easier for babies to eat them. As they get older, you can look for other ways to use them in your child’s diet. Don’t forget omelets, where you can add so many other ingredients already mentioned in the diet.

Try Nuts and Seeds

Try Nuts and Seeds - 7 Brain Boosting Boosting Foods for Your Baby’s Brain

If your baby doesn’t have a suspected or known allergy, you’ll want to add more nuts to the diet. Nuts and seeds are packed with selenium, which can help to improve the energy levels. This is a nutrient that we all tend to be deficient in and mimics the symptoms of low iron levels. In fact, it’s common but often misdiagnosed as anemia.

You only need to add a Brazil nut to the diet. Crush it and add it to the oatmeal in the morning. However, you can also crush other nuts and use them instead. Seeds work, but not as well as nuts.

Nuts and seeds are also full of healthy fats. They will help to protect the arteries to improve the flow of blood around the body. We’ve already looked at the brain benefits the right fats offer.

Then there are the many other benefits. Nuts and seeds are full of macro and micronutrients to protect the cells, improve the immune system, and support the overall health of the body. When everything works effectively, your brain health is supported.

Of course, if there’s a suspected or known nut allergy, you’ll want to avoid it. Opt for just the seeds to get some of the benefits.

Add One Thing at a Time

There’s no need to add everything on the list into your baby’s diet right away. This can become overwhelming with so many new tastes. Start with one item at a time and add it to food that your baby or child already likes. From there, you can start adding others, and you’ll soon have a diet that is full of brain-boosting benefits.

The All-in-One Guide to Summer Diets

ab30c754599eb57171c5a2f4439cfb8b 2000x1200 - The All-in-One Guide to Summer Diets

Summer Diets Image Design 1 - The All-in-One Guide to Summer Diets

There are several ways to lose weight to prepare our bodies for summer. But one thing is for sure; total abstinence is not a solution as it may even cause more harm than good. What then are we supposed to follow to get us ready for summer? Obviously, overeating is out of the question. So is drinking too much alcohol. Munching on anything and everything would make things worse. Or even worse if one eats too much then just graze all day. Whatever, a person decides on will be his choice.

It would be quite depressing and dangerous if a person does all this. If so, it’s now the best time to change one’s ways. Of all these unhealthy habits, choose one and then focus on taking that off the list. For instance, on overeating, it’s about time one reduced portion of his regimen. Prepare enough for what the body needs. Ending up with too much is just gluttony. This should be a good start.

A Simple Diet Plan With Meal Suggestions

A simple diet plan with meal suggestions - The All-in-One Guide to Summer Diets

Summer is the perfect time to start a diet because of the endless variety of vegetables available in the farmer’s market. Vegetable dishes are easy and quick to prepare. At this starting point, one wouldn’t want to spend too much time making diet meals. Fresh crops are tasty and juicy, and it’s easy to carry the practice of eating them way past the summer season. Here’s a simple diet plan people can follow to kick off their summer diet:

Consider These Foods For Breakfast:

  • Greek yogurt and a nutrition bar. Supplement this with a nutrition bar and a peach.
  • Cereal and fresh fruit. Cereal should, of course, be the whole-grain type, better yet if made from flax or other types of seeds. Use fat-free soy milk or fat-free milk. Then add assorted berries.
  • Cook eggs or just egg whites, omelet style in olive oil. Then top the dish with some herbs like parsley, basil or tarragon. Season with a dash of salt. To complete the meal, add some cantaloupe slices and whole-grain bread with goat cheese.
  • Whole-grain summer waffles with maple syrup. Have some slices of nectarine to go with the waffles.

Consider These Foods For Lunch:

  • If you prefer Japanese, order vegetarian sushi rolls preferably those made with avocados and brown rice. This, of course, will be served with soy sauce, wasabi, and pickled ginger. You can also add some steamed edamame if available.
  • Make a turkey and arugula sandwich. Slice a whole-wheat baguette, spread some horseradish sauce, then stuff with lean smoked turkey, sliced tomatoes, and some baby arugula. Sprinkle with some balsamic vinegar and a dash of sea salt.
  • Try a Mexican confetti salad. Finely chop some romaine lettuce and red cabbage. Dice some yellow squash, quarter some grape tomatoes, shred a fennel bulb, and some carrots. Also, add some black and white beans. Finally, for seasoning, add some cilantro, juice of half a lime, some olive oil, and sea salt. Toss all the ingredients together and serve with tortilla chips and salsa.
  • Also, one can make a Serrano chicken Caesar salad. Toss romaine lettuce leaves with some Caesar salad dressing, grilled chicken breast slices, minced Serrano peppers, and a handful of sunflower seeds. Enjoy the salad with grapes or slices of honeydew.
  • Vegetable gyros are also tasty and filling. First grill a veggie burger, then slice it into strips. Season the slices with garlic powder, black pepper, and paprika. Place these inside a whole-grain pita, then add orange bell peppers sliced extra-thin. Finish this off with some tzatziki sauce and fresh chives or parsley.

Consider These Foods For Dinner:

  • One can make Mediterranean-style turkey burgers. Grill some lean turkey burgers, set them down, and arrange on them pieces of feta cheese, roasted red peppers, and fresh basil leaves. Finally, top with avocado slices then serve the burgers over steamed quinoa and lemon wedges.
  • Try some quick vegetable dishes. Choose greens that go well in sandwiches. Put the greens on some rye bread. No need for feta cheese. Or you can ignore the rye and have the salad greens with some pesto soup. Or one can opt for a Caesar salad without the croutons.
  • A shrimp salad with corn would be great too. Choose some salad greens then toss these with some grilled shrimps and chopped seasonal vegetables. Use a vinaigrette for dressing. Serve the salad with buttered corn and Romano cheese.
  • Finally, one can also whip up Thai salmon and soba. For an Asian flavor, brush salmon with sesame oil then either pan-fry or grill it. Grill some asparagus spears as well. Prepare some soba noodles tossed with Thai peanut sauce garnished with minced red cabbage, and fresh scallions.

One Can Also Munch On These Healthy Snacks:

  • Fresh berries and some dark chocolate.
  • Banana slices with chocolate-hazelnut spread.
  • Fat-free frozen yogurt in a cone.
  • Fresh strawberries with agave nectar or honey.
  • Snow peas and hummus.
  • Any smoothie with healthy ingredients.
  • Gouda or aged goat cheese with roasted pistachios.

Some Practical Summer Weight Loss Tips

Some practical summer weight loss tips - The All-in-One Guide to Summer Diets

Those pointers on how to lose weight may sound so achievable. Eat less and exercise more. But these are just words and losing weight is easier said than done. But one can lose the extra pounds if he puts his mind to it. Fortunately, weight loss would be less daunting if one starts with a plan. Here are some tips to add to the plan:

Try Taking an “Alcoholiday”

This is a vacation away from alcoholic follies. People may not know it but, chemically speaking, alcohol is like sugar. Drinking too much will activate insulin resistance, and this will lead to weight gain. The liver is the body’s “punching bag” for alcohol drinkers. It’s about time to give the liver a well-deserved break.

Select Carbohydrates Carefully

Carbohydrates which are highly-refined are the main reason for the occurrences of spikes in the levels of blood sugar. This will then facilitate the buildup of fat which is consequently guarded against depletion. Instead of refined carbohydrates, choose slow-burning and unrefined ones.

Go the Mediterranean

Research has been done on why people around the Mediterranean a lot are healthier and live longer lives. It’s because their diets include a lot of whole-grains, vegetables, nuts, fruits, lean protein, low-fat dairy, and olive oil. Maybe it’s time we followed these people’s lifestyle of healthy living.

Go for Soups

Eating soup will make one feel full and can decrease the craving for food. It’s an excellent appetite suppressant since it contains a lot of fluids and solids. Having it before consuming a meal can considerably lower calorie intake. If one is determined to lose some weight, substitute the lunchtime sandwich with a bowl of vegetable soup.

Watch the Portion Intake

Restaurants can serve portions that can be considered adequate. Unfortunately, such portions have rocketed these days, and what is served, people tend to finish. Self-control is important, and we need only eat portions that are good for us. Downsizing would be nice.

Go for Fresh Fruits Rather Than Juices

One may not be aware of it, but fruit juices also have high sugar levels and have less fiber content. Furthermore, the nutritional values of fruits are mostly found in the skin which, unfortunately, are disposed of after juicing. For maximum fruit benefits, eat apples whole, skin and all. Then wash it down with water.

Choose Coffee Wisely

Recent studies on coffee have shown that the beverage is not bad at all because it contains many nutrients. Drinking coffee per se is good, but its sugar and dairy additives become calorie traps. So, during the summer, swap those nutrition trap lattes with plain black coffee, herb tea or green tea.

Foods to Eat During the Summer

Foods to eat during the summer - The All-in-One Guide to Summer Diets

Summer should be a good time to change the diet. In the heat of summer, one will be exposed to a lot of conditions like dehydration, skin allergies, and many more, not to mention excessive sweating. One can be relieved from all these by a very simple solution. Eat local fruits, and there are plenty because most will be in season. Also, summer is that time when fruits will contain the most nutrients. Fruits, together with some other foods, can make one feel and look good.

Apples, Figs, and Pears

These fruits have high-fiber contents. Wash the fruits and eat the skin as most of the nutrients are found there. If organic ones are available, buy those.

Apricots, Peaches, and Nectarines.

Consumed fresh or dry, they are a great source of fiber. Nectarines are rich in vitamin A and the antioxidant beta-carotene. Peaches contain plenty of vitamin C.

Avocados

Surprisingly, this fruit is a very healthy source of monounsaturated fats and could be lumped in the same category with nuts. Being a fruit, it deserves a class of its own. If one ever gets stranded on a desert island, he could only wish an avocado tree grows there as its fruit can provide nutrients that are good for the heart and overall wellness.

Blackberries or Raspberries

Both these types of berries are rich in fiber. Raspberries have often been ignored because they’re pricey when off-season. However, this little berry packs lots of nutritious qualities. Aside from fiber, it’s rich in vitamin C.

Celery and Fennel

When one feels “puffy” and he’s are headed for the beach the next day, eat some celery or fennel. The diuretic property of these two will help the person lose that excess water weight in his system without causing dehydration. The substances of these veggies will stimulate the kidneys and causes them to flush waste and extra fluids out of the body. It will then subdue that bloat in the tummy.

Green tea

An exciting alternative to water to maintain hydration is green tea. This would be perfect for those hot summer days. But that’s not all. Studies have shown that the tea can be beneficial in fighting off cancer and heart disease. It can also lower cholesterol levels, enhance metabolism, and stave off dementia.

Nuts

Snack on healthy nuts like almonds, cashews, and peanuts as they’re rich in polyunsaturated and monounsaturated fats which are known to lower bad cholesterol levels.

Oranges

It’s the most popular among the citrus group. Oranges are potassium-rich, and this substance is essential during hot summer days. When a person sweats because of heat, potassium will be lost, and this may lead to muscle cramps. Consuming oranges can replenish the potassium supply and consequently can keep cramps from happening. Also, an orange is a good source of rehydration during sweaty summer days.

Salads

When available, eat a lot of raw kale and spinach to save the skin. The carotenoids in these foods, especially the dark variety ones, will be converted by the body to vitamin A which will protect the skin from the damaging effects of the sun. Vitamin A will decrease the skin’s sensitivity to ultraviolet light, can mend flaky or dry skin, and can strengthen the skin’s defenses.

Salmon

Again, the Mediterranean diet is invoked here, a diet which involves the consumption of fish to reduce the risks of heart diseases which is the most common cause of death in women. Aside from the disease-fighting Omega-3 oils, fish is a great source of protein.

Strawberries or Blueberries

These sweet and juicy berries contain high levels of flavonoids which are potent disease fighters. These are found in a lot of vegetables and fruits. They can help enhance blood flow to the skin and decrease the skin’s light sensitivity. Also, these components improve the skin’s texture, appearance, and structure. These benefits are important during summer days because there are more hours of daylight and more time spent under the sun. Flavonoids have also been proven to help slow down the decline of cognition.

Tomatoes

Tomatoes are already known as good sources of antioxidants and vitamin C., But these red fruits also contain phytochemicals such as lycopene, which help in the prevention of chronic diseases, especially cancer.

Watermelon

Its name already implies that it’s a good source of water for hydration and this is exactly what you’ll need on hot summer days. The water content in this huge fruit can keep one keep cool and hydrated. It can also act as an appetite suppressant because it will make one feel full, thus curbing the cravings for food. It truly is summer’s best fruit because it contains lycopene, a substance that protects the skin cells from sun damage.

Yogurt

This is an ideal source of protein during hot days. It’s packing in small containers makes it portion-controlled and can be handily placed inside the tote bag. Its protein content will satisfy the stomach and will make one crave less for those high-calorie barbeque treats later the beach. Choose yogurt that’s low in fat and high in protein. Yogurt also contains trillions of those beneficial bacteria that keep the digestive system function smoothly.

Zucchini

This is a favorite summer vegetable which belongs to the squash family. It’s high in a fiber called pectin which has been shown to increase heart health and in lowering cholesterol levels.

 

 

The All-In-One Guide to Fasting

45c2995a2733ad68cddaa71339c3d2ef 2000x1200 - The All-In-One Guide to Fasting

Fasting Image Design 1 - The All-In-One Guide to Fasting

You’ve likely heard all about fasting. It’s used to lose weight, remove toxins, and improve your lifestyle. But is it that good for you? How do you do it in a way that’s safe and beneficial?

There’s a common misconception that fasting is an unhealthy way to lose weight. The truth is that it can offer some health benefits, but you need to do it properly. This isn’t just about cutting out all food for a day or only eating one meal a day. You need to get the right foods and the right amount of calories throughout your fasting period. Then when you go back to eating, you need to think carefully about the food that you enjoy.

Here’s your all-in-one guide to fasting. This is more than how to do it, but how to do it safely to gain all the health benefits you can.

What Exactly is Fasting?

What Exactly is Fasting - The All-In-One Guide to Fasting

Fasting involves going without any food for a set period. You’ll see some religions that encourage eating and drinking nothing throughout the day, but enjoying their meals before the sun rises and after the sun sets.

However, things are changing. There are now different versions of fasting, and in some of them, you can consume some food. The idea is that you reduce your calories to a bare minimum, so you still create the starvation period but without actually physically going through the lack of food.

We all fast throughout the night. We go through this long period without eating anything, and that is technically fasting. Therefore breakfast is so important, as it helps to boost the metabolism after the longer period of not eating.

Our bodies also go through a fasting period when we’re ill. The immune system kick-starts a drop in the blood glucose to help fight the infection better. When you’re ill, the last thing you want to think about is food, and it is helping to make you better. So that idea of fasting being bad for you is wrong. It’s when you fast in the wrong way that causes a problem.

Health Benefits of Fasting

Health Benefits of Fasting - The All-In-One Guide to Fasting

Choosing to fast can help offer some health benefits. They can help in both immediate and long-term benefits, supporting the weight loss, fitness levels, and even the organ health.

When you fast, you improve your blood sugar balance. It’s possible to reduce the number of sugars you consume, so your body manages the healthier food when you do get it. This can help to manage conditions like Type II diabetes.

Some people have seen benefits in reducing inflammation, which aids in autoimmune disorders and chronic pain. By reducing inflammation, you can reduce joint pain and arthritis. It’s possible to bring an end to the likes of irritable bowel syndrome and carpal tunnel syndrome. You can improve your gut health and fight off the likes of PCOS and mitochondrial dysfunction.

Of course, there are some weight loss benefits. You reduce the number of calories you consume in the day, which helps to create a calorie deficit. Your metabolism will burn more from your fat and muscles to help get the energy needed.

Many people believe that fasting is bad for the energy levels, but when done safely and properly, it can be very good. When you fast, you reduce the sugar spikes and slogs. You get rid of the dips in energy, making your levels more consistent and supportive.

Then there are the mental health benefits. Because of the lack of inflammation and improved energy levels, you can get rid of the accompanying brain fog. It’s possible to get rid of cognitive issues, improving your memory, alertness, concentration and more. You get rid of that mental fatigue; the mental exhaustion that makes the rest of your body’s energy dips.

Sugars cause dips in the energy, and you’re not just supporting your blood sugar levels and the energy levels by getting rid of them. You’ll stop the sugar cravings. Sugars are like a drug (in fact, some studies show that they’re worse than some drugs for addiction) and you start craving them if you stop getting them. By fasting, you get through the addiction period, so you stop craving them in the long term.

Food cravings and sugar cravings are often the reason for weight loss resistance. By fasting, you help to get over the plateau in your life.

How Does Fasting Help So Much?

How Does Fasting Help So Much - The All-In-One Guide to Fasting

Researchers are still looking into all the reasons, but the most common is a process known as autophagy. This is a cellular process. When you fast, your body cleans the weak cells out and replaces the body with the healthier cells. You have more room for the new cells and tissue, so you get more the healthier particles in your body.

Your body’s digestive system also gets a break. This can help to reduce reactions to foods that you didn’t realize you were allergic or intolerant to. You can reduce the sugar to help reduce inflammation and health problems. Your digestive system isn’t as sluggish, which helps with your overall energy levels and health.

You also get a better flow of blood, which is where the brain and the mental fatigue benefits come into play. Your brain gets the blood and oxygen needed, helping to protect the cells within the brain and improve the connections.

Prolonged vs. Intermittent Fasting: What’s the Best?

Prolonged vs. Intermittent Fasting What%E2%80%99s the Best - The All-In-One Guide to Fasting

There are two main types of fasting that you can do: Prolonged and intermittent. Most people choose intermittent, but it’s worth looking into the details of both to figure out which is the best for you and your needs. Both can be safe, as long as you follow doctor’s advice and health tips.

Prolonged Fasting. This is when you fast for a prolonged period. Yes, the clue is in the name.

A prolonged diet isn’t usually followed on a regular basis. There’s no set time to follow this fast, except for the times that you feel it necessary. It’s sometimes referred to as a prolonged detox diet, and the idea is to get rid of all the gunk and toxins within the body. The most popular diet is the Prolong 5-Day Fasting Mimicking Diet.

You’ll allow the body to enter the ketogenic mode by fasting for 2-4 days. Any more than four days can be dangerous to the overall health. When the body gets into the full ketogenic mode, it encourages the fat cells to break down and convert into energy. Your stem cells become activated, and you can target the abdominal and visceral fat within the body. You can put your organs first, by getting rid of the most damaging amounts of fat.

This is a diet to discuss with your doctor. You want to make sure you’re on track to avoid damaging the whole health by not eating.

You can still drink water throughout the period. After all, not getting any water for a few days is extremely dangerous. However, you want to stick with plain water throughout this time. Some prolonged diets will allow some lemon slices to add a little more flavor but discourage adding other ingredients to your water.

Black coffee, black tea, and green tea can also be drank during the fasting periods. These are zero-calorie drinks without many side effects. However, you will want to watch the intake as the caffeine can lead to energy crashes.

Prolonged fasts can take more effort, as you have to think carefully about your days. Think about events that are coming up to avoid putting yourself in impossible situations.

Intermittent Fasting. Most people who fast will follow an intermittent fasting plan. This can be the 5:2 diet or a period of fasting for religion.

The idea is that you fast for a strict period and then eat during another strict period. For example, the Islamic religion has a period of fasting when the sun has risen, and eating is only allowed during the non-fasting periods.

You may also follow the 16-8 diet. This is when you fast for 16 hours a day and consume all the food you would usually eat in an 8-hour period. The idea is that during the 16-hour period, you will be able to burn all the calories and boost your cell health. Many of these diets have restrictions on the type of food you eat, too, so you constantly put your health first.

The 5:2 diet remains the most popular intermittent fasting plan and has proven successful for the health and weight loss efforts. This is a type alternate fasting plan, so moves from the allotted times to fasting on certain days. It’s not a strict fast in the way that you eat no food at all, but where you reduce the amount of food you eat.

During the 5:2 diet, you will reduce your calories to 600 or less for two days a week. The other five days, you can eat what you would like.

A true alternate fasting diet is when you eat one day and fast the next. You then eat the following day and fast the day after that. This continues until you decide to stop the plan.

Fasting and Weight Loss

Fasting and Weight Loss - The All-In-One Guide to Fasting

It shouldn’t be that surprising that you can lose weight when fasting, but this shouldn’t be your only goal. The idea of fasting is to put your whole health first. The fasting diets aren’t long-term solutions, and many won’t have the maintenance plans needed to keep the weight off. You’ll need to learn more about the food that is good for you and the food that can lead to excessive weight gain.

If you’ve hit a weight loss plateau in your current plan, following a fast can be a good way to kick start things. You boost your metabolism and help to get it out of its funk. It’s possible to boost the fat burning, helping to give you more energy and support your overall health.

Fasting is also good for boosting your athletic performance. You get more energy to work out, and you’ll find it easier to build muscle. Your body burns the fat after getting into the ketogenic mode.

Getting Started with Fasting

Getting Started with Fasting - The All-In-One Guide to Fasting

If you’ve starting with fasting, you’ll want to do it safely. One of the first things to do is talk to your doctor, especially if you have a medical issue. This will help to ensure your medical health is protected throughout.

Know what your goals are for fasting. You want immediate goals and long-term ones. This will help you determine the type of fast you want to do. An alternate day or intermittent fast is one of the easiest to follow for beginners. As you get used to the feelings, you can then look into the prolonged fasts for your health.

Create a journal and food tracker. This will help you time your periods and stay on track during the fasting periods. If you’re following something like the 5:2 diet, you’ll also be able to track the number of calories you’re eating.

It’s worth having someone around to keep you accountable. They don’t need to do the diet with you but be your check-in buddy.

The Risks of Fasting

The Risks of Fasting - The All-In-One Guide to Fasting

Of course, there are risks of fasting. If there weren’t, everyone would do it, right? You would never hear of people putting your eating choices down! You can avoid the risks if you follow your doctor’s recommendations and do a fasting diet safely.

The only people who should avoid fasts are those who can’t do them for a medical reason. If you’re pregnant or breastfeeding, now is not the time to follow a fast, as your baby needs the nutrients you’ll give them from your food. Wait until after your pregnancy and when you stop breastfeeding to start.

If you have a history of an eating disorder, fasting isn’t good for you. It can be triggering, especially if you have anorexia. Those who have gut issues and food sensitivities can also find the fasting is damaging. This can be linked to the types of food you’re getting when you’re not fasting or the way your digestive system reacts. Your doctor will discuss this with you if you have health problems.

Those with stress, anxiety or insomnia can also experience issues when fasting. You find yourself hungry and annoyed, which can boost the cortisol in the body. High levels of cortisol lead to stress, anxiety, insomnia and other health problems. You can also experience high blood pressure and panic attacks, sometimes setting off that fight or flight response in your body.

Therefore it’s so important to talk to your doctor first. If you experience any adverse side effects from fasting, consider whether it’s time to pull the plug. This is more than just feeling hungry but feeling your mental or physical health slip.

While fasting can be good, you need to listen to your body. If you don’t react when there’s a sign something is wrong, you’re putting your health at risk. It’s not worth putting your blood sugar and mental health at risk for the sake of a few potential benefits.

5 Ways You Can Cut Down on Fat Consumption

e0326a34cf8ca320dec4d04460e63d94 2000x1200 - 5 Ways You Can Cut Down on Fat Consumption

Fat Consumption Image Design 1 - 5 Ways You Can Cut Down on Fat Consumption

There are many theories about what’s good and bad for you. One thing that researchers have found is that too much-saturated fat is bad. It blocks the arteries and causes some heart and weight problems. Having a lot of visceral fat is also dangerous for your organs.

On top of that, fats are higher in calories than other food groups. If you eat too many fats, you will end up gaining weight much quicker, or it can stall your weight loss. This is because you’re eating the extra calories.

While you still want some healthy fats (as they’re good for your body and brain), you will want to cut down on the saturated fats you eat.

But sometimes you don’t know how much fat is in your food, do you? Reading the labels will help, but when you want to make quick choices or work off restaurant menus, you’ll need to take other steps to cut down on your fat consumption. Here are five ways that you can do it.

Opt for the Lean Cuts of Meat as Much as Possible

Opt for the Lean Cuts of Meat as Much as Possible - 5 Ways You Can Cut Down on Fat Consumption

Before you buy the cuts of meat from the store or your local butcher, find out about how lean it is. Lean protein will have very little fat on it. But there are plenty of cuts out there that are high in fat, with the majority of it being the unhealthy saturated fats.

Sure, you can cut the fats off, but some of the fats are within the meat itself. You can’t get rid of that. You’ll usually notice if the meat is high in fat due to the amount that comes off during the cooking process. Lean cuts will give off very little in the baking, grilling or cooking process.

This will mean changing your buying methods in some cases. If you go to the butcher, you’ll need to ask for the lean cuts and find out more about the way the minces are made. In the grocery store, you’ll want to look for specific types of animals, cuts and the labels that say 5% or 10% fat. Anything under 5% is considered “Extra Lean” and the best option for you.

You can also make a change by switching the type of meat you eat. Pork and beef are the most common types to have the extra saturated fats. Therefore you’ll likely see the 5% beef mince but nothing on the chicken or turkey mince—they’re already low in fat. You can get lean versions of pork and beef, but opting for chicken, turkey, and seafood is going to be easier for you. All you then have to do is avoid the skinned poultry—but you can take the skin off and still benefit from the lean cuts.

If you’re not allergic to seafood, definitely start adding that into your diet 1-2 times per week. Not only is it low in fat, but it’s good for the brain health. It’s packed with antioxidants and omega 3 fatty acids, which will help support the brain tissue and cells, reducing the risks of the likes of dementia and heart disease.

This isn’t going to be easy for everyone, but it is one of the quickest and easiest ways to reduce your fat consumption. You’ll be surprised at how healthier your meals are with a little planning on the cuts of meat you get.

Switch Out the Whole Fat Dairy

Switch Out the Whole Fat Dairy - 5 Ways You Can Cut Down on Fat Consumption

Whole fat milk, cheese, and yogurts may taste delicious, but they have the problem of the fats. Dairy products made with whole fat milk are packed with extra unsaturated fats. They come from the animal, and you can’t get rid of them through processing at home.

Instead, you’ll want to rely on the farmers who do the processing for you. Instead of drinking whole fat milk, switch for 2% or 1% milk. Going straight to 1% can be a challenge, as it doesn’t taste as creamy. In fact, some people never get along with the 1% milk. 2% milk is often that happy medium that works for many, and you can always try the 1% in small amounts slowly.

Over time, you’ll no longer notice the difference in your milk. You can also opt for low-fat cheeses and yogurts to benefit there, too. When opting for low-fat yogurts, find out the amount of sugar added to them. Sometimes, just opting for Greek or Natural yogurt is better than a low-fat option due to the sugar intake, which can be as bad as fat.

After a while, you can switch away from dairy altogether. Look out for almond or soy milk instead of cow’s or goat’s milk. Coconut milk is another option, although this has more fat than in almond or soy milk.

The benefit of the milk alternatives is that you get away from the lactose in dairy products. Some of us are intolerant to milk alternatives, which can leave us bloated and uncomfortable. Getting almond, soy or coconut milk escapes that problem, so you’re left feeling healthier mentally while being healthier physically.

These milk alternatives can sometimes have a strange taste at first, especially when you use them in your tea or coffee. You’ll eventually get used to them in your diet and wonder why you even avoided them in the first place. They even have the calcium and other nutrients that dairy products have (sometimes extra amounts of them).

Soy milk is made from soybeans. Soy is one of the only complete proteins outside the animal world, which means you’re still stocking up on all the nutrients that you may fear you lose by giving up milk. Almond milk doesn’t offer all the same benefits but is low in fat, calories, and sugars.

If you still want to use some cheese, you can also make a switch to the stronger tastes. You don’t need to use as much of the cheese, so you can stick to whole fat cheeses without having to put up with the excess fats. This is an excellent way to use cheese in cooking, so you get to useless for the taste.

Get Rid of the Junk Food

Get Rid of the Junk Food - 5 Ways You Can Cut Down on Fat Consumption

Junk food offers absolutely no benefits to you at all. Well, no nutritional benefits. You may feel like they get rid of that craving for burgers or pizzas, but all you’re doing is adding extra saturated fats to your diets.

Burgers, hot dogs, pizza and more are made up of saturated fats. They will use the unhealthiest cuts of meat because they’re cheap. In fact, some will barely have any of the good meat at all. Most companies get a mixture of all the leftover cuts of the meats and put them into a large bowl, mixing and compacting them together, so it looks like you’ve got a good amount of the lean meat. Even lean burgers aren’t the greatest compared to the better cuts of meat.

If you’re going to opt for burgers, try making your own. Get the chicken or turkey mince and create your patties with some herbs and spices. You’ll start to wonder why you even bothered with eating burgers at McDonald’s, Burger King, and other places.

But what about the restaurants? They all have calories on their menus, don’t they? Surely the low-calorie options are good for you. Well, while they may be low in calories, they may also be high in fat. You end up with less food that you would have done if you had something healthier with more calories.

This doesn’t mean you can’t eat out at all. Think about the places that offer the best food first. Sushi restaurants are excellent since they offer seafood instead of fatty meats. Another option is to go for salads, the best cuts of meats for steaks, and other similar dishes when you choose to eat out. Eating healthily doesn’t have to be boring, as you can get salads bursting with flavors.

Watch out for the dressings when you do order salads. Ask for them to be placed on the side. You then get full control over the amount you pour over your dish.

Remember this is about cutting down on your fat consumption. You can eat some fat, and you don’t need to cut out all junk food forever. That would be unrealistic since you wouldn’t likely be happy when you go out with friends. Take stock of the number of times you eat out, especially at burger joints and similar.

As you cut down on the amount of junk food you eat, you’ll find you crave it less. In fact, as you change for a healthier diet, you can find that you don’t enjoy the junk food as much as you used to. This isn’t just great for your health, but also for your bank balance!

Stock Up on Other Proteins

Stock Up on Other Proteins - 5 Ways You Can Cut Down on Fat Consumption

Meat is a good way to get protein into your diet, but not the only way. In fact, you want to look at the number of proteins you’re getting from meat and consider other options. Not only will this reduce your fat consumption, but reduce the chances of getting meat from unhealthy sources (like those that have antibiotics that pass into you).

There are many other proteins out there to give you everything you need. Legumes, beans, and soy are all the most popular, but you can also choose quinoa. Along with soy, quinoa is a complete protein. This means it’s packed with all nine essential amino acids, and this is the type of protein you want to get into your diet. The only other source is through the meat. The great thing is soy and quinoa are extremely easy to source in the grocery store now.

You can also stock up on protein through nuts if you’re not allergic. Yes, they have some fats, but again you’re not cutting out all fat. You’re meant to be cutting down on fat consumption. Nuts are full of unsaturated fats, so they’re the healthy kind. In a small amount, they’ll do your whole body some good. Again, this is as long as you’re not allergic to them.

Protein is good to help leave you feeling satisfied. It breaks down in the body slowly, similarly to fat. You will feel full sooner and for longer, so there’s less need to snack.

You can also use protein supplements, such as whey protein powders. This has some lactose in it, so you’ll want to look at other forms of protein powder. There is a soy form, which is excellent for those who want to cut out all dairy.

If you want to take this slowly, start by cutting down on the amount of meat you eat. Opt for one day a week where you go completely meatless. This is realistic, and even if you don’t want to become complete vegetarians or vegans, you will put your health first. On other days, you can reduce the amount of meat that you add to your soups and stews, so you use more legumes, peas, beans and other high-fiber, high-protein foods.

Make a Few Sensible Swaps

Make a Few Sensible Swaps - 5 Ways You Can Cut Down on Fat Consumption

The final way to cut down is by making some swaps in your home. There are certain foods or ingredients you buy that are packed with saturated fats, but they don’t have to be. And you don’t have to feel like you’re missing out by not opting for them.

For example, it’s time to get rid of the vegetable oil or corn oil. This offers no benefit to your body. Opt for healthier oils instead. Olive oil is one of the most popular because it’s cheaper than many others. While Extra Virgin Olive Oil is the best, you can get any olive oil to reduce your saturated fat intake.

Other oil options include rapseed oil, avocado oil, almond oil, and coconut oil. The idea is to step away from the processed junk and opt for cleaner, healthier versions.

Next on the list is cream. If you find a recipe that calls for cream, you can make a switch for Greek yogurt, natural yogurt, and even crème Fraiche. They give similar tastes and consistencies without the extra fat in the cream. It’s a quick swap that you will never taste the difference in your baking.

Pastry tends to be high in fat, but that doesn’t mean you have to get rid of it completely. You can still make your pies, but you will want to make them slightly different. Instead of making the pastry base, opt for the pastry top. You can still have the delicious filling. In fact, you get more of the filling, since the base isn’t taking up space in the pan.

Sometimes it’s in the method of cooking. If you fry your food, you will use extra oil in the pan. That has nowhere to go, except for back into your dish. When you choose to grill or bake, the fat from the meat (for example) can escape out the way. You also don’t need the oil to cook in. Step away from the deep fat fryer! You’re just adding extra fat to your potatoes and other ingredients that way!

Butter is another problem area for many. While butter is often viewed as healthier than margarine, there is the issue with the saturated fats. You’ll want to look at the vegan spreads instead. There are plenty of options that are made from avocado and olive oil to help reduce your saturated fat intake.

Reduce, Don’t Cut Out Completely

Your fat consumption needs to be reduced. This isn’t a food group that you want to completely cut out of your diet, as your body needs it. However, the body needs the right type of fats. Opt for more unsaturated fats in your diet and work them in moderation.

For example, two tablespoons of olive oil a day is enough to support a healthy body and brain. It isn’t that much. Your body doesn’t need the vegetable oil instead. The saturated fats offer no nutritional benefits and don’t taste better in the long term.

It’s time to make a change to your lifestyle. With the five simple changes above, you can reduce your fat consumption considerably. You’ll find it easier to lose weight, feel less bloated, and reduce your risks of heart disease.

The 13 Reasons Why You Should Stop Eating Noodles Today

cd2f303b67ff86808137351cffb7afe3 2000x1200 - The 13 Reasons Why You Should Stop Eating Noodles Today

Noodles Image Design 1 - The 13 Reasons Why You Should Stop Eating Noodles Today

Everyone knows what noodles are. They are the long and thin strips which are easy versatile and easy to cook. There are different types of noodles out there, but not all of them are healthy. In this article, we’ll focus on instant noodles, a type of fast food which doesn’t need much time or effort to prepare. All one must do is unwrap the noodles, place them in hot water then add the seasonings once they’ve cooked.

Sure, cooking instant noodles is easy, but that doesn’t mean that people should consume them frequently. If a person eats a package of instant noodles occasionally, that’s fine. But always substituting healthy meals (which take a lot more time and effort to prepare) for instant noodles isn’t advisable. People who do this may have a higher risk of developing health problems over time.

Instant noodles are processed foods which people should avoid as much as possible. This is because indulging in them too much will surely make one sick. Still not convinces? Well, here are the 13 reasons why people should stop eating instant noodles today:

Instant Noodles Don’t Contain Essential Nutrients

Instant noodles don t contain essential nutrients - The 13 Reasons Why You Should Stop Eating Noodles Today

Sure, instant noodles taste great. In fact, they come in different flavors, so people can choose which one to cook then eat. But constantly consuming instant noodles would lead to a nutrient deficiency in the body. This is because these types of noodles don’t really contain any of the essential nutrients. When a person doesn’t get the right number of vitamins and minerals in the body, he might start experiencing some negative side effects. These include fatigue, dizziness, restlessness, and more.

The body needs vitamins, minerals, and nutrients to function properly. Without these, the person would have a higher risk of becoming weak and developing different illnesses. Instant noodles either have very minimal contents of these nutrients or none.

There’s an Increased Risk of Developing Metabolic Syndrome

According to studies, women who consumed instant noodles frequently had an increased risk of developing metabolic syndrome. This refers to a set of conditions which include abnormal cholesterol levels, excess abdominal fats, and high levels of blood sugar, and blood pressure.

This is mainly because of the chemical content of the convenient treats. These chemicals have the tendency to mess with the hormones of females. Women who develop MS may be more susceptible to other diseases. These include chronic ailments, heart-related diseases, diabetes, and more. So, for women it’s better to consume “real food” which is healthier rather than instant noodles which are just easier to prepare.

Instant Noodles May Cause Rectal Cancer

Instant noodles may cause rectal cancer - The 13 Reasons Why You Should Stop Eating Noodles Today

When a person consumes instant noodles, it takes a long time for the digestive system to process. This means that the noodles remain in the stomach for a longer time. This may lead to constipation. Then when the noodles are converted into feces, they still stay in the colon for a longer time. And this may indirectly be the cause of rectal cancer.

Instant Noodles May Cause Digestive Problems

Speaking of the digestive system, these noodles may also cause digestive problems. According to studies, instant noodles take a long time to digest. When the researchers inserted a camera into the participants, they found out that after more than 2 hours, the noodles haven’t broken down yet! They were still very much distinguishable inside the digestive tract. Because of this, the digestive tract must work harder to the point of convulsing just to process the instant noodles.

Instant Noodles May Cause High Blood Pressure

Instant noodles may cause high blood pressure - The 13 Reasons Why You Should Stop Eating Noodles Today

Here’s another reason not to eat too much of these noodles. Instant noodles typically contain a lot of sodium. Because of this, it may have negative effects on the body, especially for those who have a sensitivity to salt. When people consume instant noodles frequently, it may lead to an increase in their blood pressure. This, in turn, may lead to more serious health issues.

Instant Noodles May Hasten the Aging Process

Instant noodles contain a lot of fats and other preservatives. All these components slow down the process of oxidation. This, in turn, would have an adverse effect on a person’s endocrine system. And this would result in a hastening of the aging process. So those who don’t want to look older than they are should abstain from eating these convenient products too much.

Instant Noodles Contain a Lot of MSG

Instant noodles contain a lot of MSG - The 13 Reasons Why You Should Stop Eating Noodles Today

A lot of people know that instant noodles contain a lot of MSG. Monosodium glutamate or MSG is one of the most harmful ingredients out there. However, manufacturers use it often to enhance the flavors of their food products. MSG is a type of neurotoxin and to some people, it has the potential to be extremely addictive. MSG is a common ingredient in instant noodles as well as other types of processed foods. Some manufacturers even try to conceal the presence of the ingredient by using different names for it.

According to studies, the body makes use of an amino acid called glutamate as a transmitter of nerve impulses in the brain. Also, there are tissues in the body which are glutamate-responsive. But when the body gets introduced to MSG, it may cause abnormal functions of the glutamate receptors. And this has been associated with specific neurological disorders. So, consuming too much MSG may cause a lot of damage to the body and all its systems.

May Lead to Being Overweight

One of the main causes of obesity and being overweight is consuming noodles (at least, too many noodles). Noodles, particularly the instant variety, contains a lot of sodium and fats. These components cause the body to retain water. This leads to obesity, being overweight, and other dangerous conditions.

Instant Noodles May Cause Delayed Development in Children

Instant noodles may case delayed development in children - The 13 Reasons Why You Should Stop Eating Noodles Today

Instant noodles may also be harmful to children. When a child consumes these noodles regularly, it may cause delayed development. This is because the ingredients in the processed food product may disrupt their body’s natural ability to absorb nutrients. Since they don’t contain the essential nutrients, it may cause an interruption on the mental or physical progress of children.

Contains Propylene Glycol

One common ingredient in instant noodles is “propylene glycol.” This ingredient is quite harmful because it has an anti-freeze characteristic. Manufacturers use this ingredient because it retains moisture to prevent the noodles from drying out. However, it can weaken the body’s immune system. Propylene glycol gets absorbed easily, and it builds up in the heart, liver, and kidneys. Over time, it can cause damages and abnormalities to those major organs.

Contains Other Chemicals

Aside from MSG and propylene glycol, instant noodles also contain other chemicals. In fact, when a person reads the ingredients of an average pack of noodles, he might not understand half of what it says. Consuming too many noodles may lead to different illnesses because of the effects these chemicals will have on the body.

Contains Too Much Sodium

These processed foods also contain a lot of sodium. Maybe therefore the noodles taste so good? The FDA recommends that a person should not consume more than 2,300 mg of salt each day. Unfortunately, an average pack of instant noodles would typically contain more than half of the recommended daily intake of sodium.

This means that the person would have already consumed more than half of the sodium he needs in just one meal. And in some cases, some people even eat 2 packs of these noodles a day! Consuming too much sodium may lead to hypertension, kidney damage, heart disease, and more.

Instant Noodles May be Harmful to Pregnant Women

Instant noodles may be harmful to pregnant women - The 13 Reasons Why You Should Stop Eating Noodles Today

Finally, instant noodles may also be harmful to pregnant women. This is especially true in the early stages of pregnancy when the fetus is just developing. According to studies, frequently eating instant noodles might inhibit the development of the baby and might even lead to a miscarriage. Although more research is needed to support this fact, this type of processed food still isn’t recommended for pregnant women especially since they lack the essential nutrients.

What Happens to the Body When a Person Consumes Instant Noodles?

What happens to the body when a person consumes instant noodles - The 13 Reasons Why You Should Stop Eating Noodles Today

A lot of people enjoy instant noodles. Partly because there are different varieties to choose from and partly because they’re extremely easy to prepare. Instant noodles are a very popular choice for lunch or dinner especially for busy people who don’t have the time to prepare a home-cooked meal. Of course, most people don’t consider this as a healthy food. And most people don’t think that this convenient food option is bad for the body. To most, eating instant noodles is just like eating a burger from a fast food joint.

But has anyone ever wondered what happens to the body when a person consumes instant noodles? There was an experiment conducted wherein they used a pill-sized camera to see inside the body after a person eats a pack of instant noodles. Through the camera, they were able to see what went on in the stomach as well as in the digestive tract.

Apparently, instant noodles don’t break down easily, not even after a few hours of digestion. Even after about 2 hours, the noodles remain intact and very much recognizable. That is as compared to homemade noodles which get digested more easily.

This means that the processed noodles can have a negative effect on the digestive system. Consuming the noodles would force the digestive system to work harder and for a longer time, which causes strain on it. When food stays in the digestive tract for a long time, it will also affect the body’s ability to absorb nutrients. Unfortunately, instant noodles don’t really contain any healthy nutrients. Instead, they contain a lot of harmful chemicals which the body will end up absorbing.

What Should You Eat Instead?

What should you eat instead - The 13 Reasons Why You Should Stop Eating Noodles Today

Instant noodles are popular all over the world. They’re convenient, delicious, and can be enjoyed as a meal or as a filling snack. However, we now know that these seemingly harmless products are, in fact, quite harmful to the health. This is especially true for people who consume a lot of instant noodles or those who eat them too often.

Instant noodles are a type of processed food which contains a lot of chemicals and unhealthy ingredients. Because of this, they’re considered as one of the “junk foods.” So, what should people do now? Well, it’s probably okay to consume instant noodles occasionally. But to satisfy the cravings, one needs to learn about healthier alternatives to the convenient noodles. Consider consuming these foods instead:

Atta Noodles

These types of noodles would give one the same kind of satisfaction as eating instant noodles. But they’re good for the health and are easier on the digestive system too.

Cutlets

One can make different kinds of cutlets at home. They’re filling, delicious, and can be prepared in advance then stored in the refrigerator for easy preparation when the craving strikes.

Dark Chocolate

This is a great mood booster, and it’s beneficial to the body too. And who doesn’t love chocolate?

Dried Fruits

One can snack on dried figs, raisins, or other fruit varieties. They are nutritious, and they will make one feel full for a longer time.

Peanuts

These are available everywhere, and they contain proteins and vitamins. Peanuts can also help fight-off malnutrition because of their health benefits.

Potato Chips (Homemade)

If the person makes the potato chips at home, he would ensure that they’re healthy. Because going for the processed chips would be like consuming instant noodles anyway.

Roasted Chickpeas

These are convenient because one can carry them wherever they go. And when they have a craving, they take out the chickpeas and start munching!

Wheat Flour Cookies

These are made from a finer type of flour than the traditional cookies. They’re filling, and so they can be a great alternative to a pack of instant noodles.

In fact, there are a lot of other healthy alternatives out there. These are just some examples, but one can think of others. The key is to choose natural foods and stay away from those which contain synthetic ingredients.