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.

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!

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.

9 Reasons to Start Eating Tofu Today

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Tofu Image Design 1 - 9 Reasons to Start Eating Tofu Today
Tofu has been around for decades but hasn’t always had the best of reps when it comes to your diet. There are many who view it has something that tastes dull and dry, but that couldn’t be further from the truth. Tofu can be highly delicious, if it’s cooked well.
While vegans will use tofu on a regular basis, it’s something that you should add to your diet even if you’re a meat eater. This is one of those dishes that will offer a range of health benefits that you just can’t say no to.

What Is Tofu?

Before you look at the reasons to start adding tofu to your diet, you’ll want to know what it is and how it’s made. Also known as bean curd, it’s created by pressing soy milk that’s been coagulated. This turns the soy milk into white blocks, which can then be used in place of meat.
While it’s been popular in the western world for a few decades, it’s been popular oriental food for much longer. It’s one of those dishes that offers health benefits that it’s popular in natural medicine and is completely organic. Because of the use of soy, it’s a complete protein and one of the only complete proteins vegetarians and vegans will eat.
Now it’s time to look at the benefits of adding tofu into your diet. Here are nine reasons to start eating it today.

It’s aProtein Powerhouse

It%E2%80%99s a Protein Powerhouse - 9 Reasons to Start Eating Tofu Today

The first, and possibly the biggest, benefit of adding tofu to the diet is due to the protein. As mentioned, soy is a complete protein. It’s made up of all the nine essential amino acids. Barely anything other than meat and dairy offer this benefit.
Protein is essential in the body. There’s a common belief that you can only get it from animal products, but clearly that’s not the case. The problem is most vegans and vegetarians don’t get enough of it—especially complete proteins.
With the right amount of protein, your muscles and bones will build stronger. The protein helps to support all the tendons and ligaments, every tissue in the body. Amino acids also help to support the organs and cell development, reducing the risk of many health problems and diseases.
By switching from red meat to tofu for your protein, you will benefit in other ways. Red meat has been linked to high cholesterol levels and heart disease. Tofu hasn’t, which means you can get your protein without the downsides.

Keep the Cholesterol Levels Down

Since we’ve mentioned cholesterol levels, it’s worth looking at the tofu benefits. By switching from red meat to tofu, you are instantly reducing your cholesterol levels. This is because, unlike red meat, tofu has very little cholesterol. It doesn’t coagulate in the arteries.
There are two types of cholesterol levels in the body: good and bad. The former is found in many lean options, but those are harder to come by with red meat. Bad cholesterol causes a friction layer in the arteries, making it much harder for the blood to flow properly. The western diet has proven problematic for bad cholesterol levels, leading to obesity, heart disease risk and stroke risk.
Tofu helps to absorb the cooking oils, too. This means the cooking oil will pass through your body better, rather than building up and causing health problems. You further help to reduce your cholesterol levels because of this.
You will also get adequate amounts of linoleic acid and lecithin. Both helps to eliminate cholesterol from the body, which means you don’t just reduce the amount you put in, but you get rid of amounts that were already there!

 Help to Treat Anemia

Help to Treat Anemia - 9 Reasons to Start Eating Tofu Today

There have been links to tofu and anemia treatment. Anemia is when the red blood cell count is down, which leads to problems with oxygenated blood passing around the body. Symptoms can include fatigue and a low heart rate. While iron tablets can be offered, many dieticians in the past have recommended an increase in eating red meat for the natural iron sources.
This isn’t necessary when tofu is involved. Chinese studies have shown that tofu can have all the nutrients that help to reduce the risk of anemia.
The benefit is improved if you follow a healthy and balanced diet. Cruciferous vegetables, like broccoli, are packed with extra iron. This is great news for those who follow a vegetarian or vegan lifestyle, as there’s no need to eat animal products for iron levels. However, you will want to discuss your iron intake with your doctor to ensure your levels are healthy.

Help to Support Your Weight Loss Efforts

If you’re trying to lose weight, you can gain benefits from eating tofu. There are a few reasons for this and one of those is linked to the linoleic acid and lecithin. Both are known for regulating the metabolism, which can help to ensure you continue to burn calories at your normal and a healthy rate.
When you make switches to your diet and reduce your calorie intake, you can sometimes see a drop in your metabolic rate. Tofu helps to ensure this doesn’t happen.
Another reason for the weight loss support is the amount of protein in it. Protein takes longer to break down, which can help to make you feel fuller for longer. There’s less of a need to eat throughout the day.
And there’s the benefit of a lower calorie intake. While full of protein, tofu is a whole food that is low in calories. You can eat portions the size of your usual meat portions with a lower number of calories. There’s no need to feel like you’re on a diet, while you maintain your blood lipids and burn more calories than you consume.

Treat Your Gout Problems

Treat Your Gout Problems - 9 Reasons to Start Eating Tofu Today

There are many studies currently looking into gout. Once known as the rich-man’s disease, it’s now increasing in numbers. This is likely due to the increase of red meat. Tofu could be one of the ways to treat the condition, at least according to some recent studies.
The complete proteins in tofu can lead to more removal of uric acid in the body. This helps to get the levels back to a normal rate in those who already have gout.
However, the studies haven’t shown any benefits for those who don’t have gout yet. That doesn’t mean there aren’t long term benefits though, and there are certainly many other health reasons to start adding it to your diet.

Helps to Support Your Heart Health

Do you remember all that about keeping your cholesterol levels down? Well, tofu can help your heart in more ways than that. For one, it will help to boost your metabolic rate, so you lose weight and put less strain on your heart. But there is another important benefit.
Tofu is very low in fat, especially saturated fat. While your body needs some fat, the fat only needs to make up around 10% of your daily calorie intake. That really isn’t that much!
Too much saturated fat clogs the arteries and increases the risk of heart disease, along with other health problems. Because tofu has no saturated fat and little in the way of any fat, your arteries remain clear and protected. Your blood can flow much better and that helps your heart remain strong and supportive of the whole body.

You’ll Have Stronger Bones

You%E2%80%99ll Have Stronger Bones - 9 Reasons to Start Eating Tofu Today Did you know that tofu is a good source of calcium? This is something often overlooked, but extremely important. There are many misconceptions about getting calcium into your diet. Vegans are viewed as being unhealthy because they don’t use dairy products for calcium, but with the right vegetables and some tofu that doesn’t have to be the case!
Calcium is needed for the bones. With the protein, the calcium helps to keep bones strong, repair breaks and ensure the density remains healthy throughout your life. The bone cells naturally die, but they need to repair too. Without the calcium, this can’t happen properly.
Women are at high risk of developing a condition called osteoporosis. This is when the bone density is extremely low and can lead to an increased risk of fractures.
You can’t just get calcium. You will also need vitamin D to help your body absorb and use the calcium. However, you still need to get calcium through your diet to support your bones (and your teeth!).

 

 Improve Your Circulation

Your blood gets around the body due to the iron. Remember how tofu is good to help reduce the risk of anemia? Well, it’s all linked to this iron levels. The iron is essential for keeping the oxygenated blood circulating around the body. This helps to ensure your organs get all the oxygenated blood they need.
On top of that, the blood also needs the iron to transport gas around the body. This gas aids in generating energy, which will help to boost your metabolism and reduce the feeling of fatigue.
Your organs get all the support they need. This helps to ensure you live a healthier lifestyle and your heart remains strong.

Reduce the Risk of Cancer

Reduce the Risk of Cancer - 9 Reasons to Start Eating Tofu Today

It seems nowadays that everything you do or eat can cause cancer. Well, that’s not the case when it comes to tofu. In fact, this meat substitute can help to reduce the risk of cancer in both men and women. This is all thanks to the isoflavones.
The isoflavones can help to support the health of the cells, preventing abnormal cells from growing. This is especially the case for endometrial cancer, especially in women who have been through menopause. Isoflavones have also shown benefits in reducing the risk of breast cancer, which is another problematic cancer especially after menopause.
Those who already have cancer have also seen some health benefits due to cancer. Patients with lung cancer have shown some significant improvements in lifespan through studies.
In fact, isoflavones are helpful to manage menopause symptoms in women. This is just a bonus reason to add tofu to your diet.

Getting the Right Type of Tofu

Getting the Right Type of Tofu - 9 Reasons to Start Eating Tofu Today
Now you know you need to add tofu to your diet, it’s time to look for the best type of tofu to use. There are five types of tofu that you can buy in the grocery store and all of them have their own pros and cons. Most of the types differ in fat content, which means the prices increase.
Silken tofu is one that most recipes will suggest getting. It’s a creamy, soft option that is high in water. This can be great for weight loss and for those with some dietary conditions. It’s routinely use for smoothies and desserts to help create a creamy texture without any of the animal products. This is also a popular replacement for eggs in recipes.
Seasoned tofu is as it sounds: it’s been seasoned. There are all types of flavors that can be used, with teriyaki and barbecue as the most popular options.
Smoked tofu is usually smoked over tea leaves, although beechwood can also be routinely used. It has a deeper flavor and is often used raw. It can be delicious in salads or as an appetizer.
Fermented tofu is often creamy, but it is also pickled. This can be great for those who want something to create a delicious dip for their vegetables. It’s also often added to porridge or rice to create something unique and delicious.
Regular tofu is the most commonly bought option and routinely used when it comes to making roasts, meat-less meatloaves and more. You can get it in soft, medium, firm or extra firm forms, with the latter being the best for a meat substitute and is delicious when crumbled to create your meat-less dishes. Soft tofu is popular in soups and stews.
The type of tofu you want will depend on the type of dish you’re making.

Add Tofu to Your Dishes Today

Don’t delay in getting the benefits of tofu in your diet. Even if you’re a meat-eater, this is something you want to try. There’s nothing wrong with having one a day week where you don’t consume any meat. If you can, cut down on animal products in total and enjoy far more health benefits moving forwards.
You will want to use tofu as part of a healthy and balanced diet to get all the benefits mentioned above. However, it makes a powerful meat substitute, with many recipe ideas to help find you new and interesting ways to go meat-less.

Eating Vegan to Cure Disease





There are many misconceptions and information being offered to people that may not always be completely accurate.

It can be hard for people to get all the facts they need when looking for answers to questions they have about health concerns and diet issues.

One of the common questions being asked is whether or not there is any merit to the suggestion of eating vegan to cure disease.

Vegan is Not Vegetarian

It is important to realize that a vegan diet is a subset of a vegetarian diet.

Where different forms of vegetarian diets can allow for eating some products that are derived from animals, the vegan diet does not allow for using or consuming any animal products of any kind.

A Nutritionally Complete Vegan Diet

As with any diet, a properly planned vegan diet can offer the basic nutritional needs, but if the diet is not planned well there can be a lack of vitamins B12 and D, calcium and iodine.

People who are following a vegan diet are encouraged to always seek medical advice and take any supplements as needed.

Can a Vegan Diet Cure Disease?

Whether or not following a vegan diet will actually cure disease has not been scientifically proven.

However, there is evidence that if followed properly, a vegan diet can offer better health and even help to prevent some diseases. Some of the common conditions that can benefit from a vegan diet include:

Diabetes. Contrary to what is often reported, eating a vegan diet will not cure diabetes. But, it does offer some benefits which may help to control and manage the disease itself such as keeping weight lower, possibly helping your body to become more responsive to insulin and even perhaps protect against some diabetes-related complications.

Since a strict vegan diet is low in saturated fat and generally cholesterol free, not to mention low in calories there can be many benefits to those suffering from diabetes.

Heart disease. Eating a vegan diet will help to lower cholesterol which can lead to heart disease. Vegan dieters have lower cases of heart disease, due to the fact that the foods they are eating are low in saturated fats and lower in cholesterol.

High blood pressure. It has also been proven in numerous studies that those who follow a strict vegan diet have significantly lower blood pressure than those who eat meat in their diets.

The benefits of lower cholesterol and less saturated fats, along with other benefits of the diet such as lower sodium levels help to keep blood pressure low.

Cancer prevention. Although research has not been able to understand the reason, people who are following a vegan diet seem to have lower death rates from cancer than those in the rest of the population.

It is suggested that perhaps since vegans for some reason have more white blood cells, which are referred to as natural killer cells, these cells are able to attack and fight the cancer cells.

Prevention of osteoporosis. Eating a vegan diet means not taking in any animal proteins which are known to cause loss of calcium in the bones. The result of not losing calcium in the bones means that there is less risk of developing osteoporosis. An added benefit is that vegan eaters have less kidney stones and gallstones.

It is very important to remember to always seek medical advice before deciding to follow a vegan diet as it is vital to be sure the body is still getting the needed elements that are needed to prevent other health problems.

Simply deciding to start eating vegan to cure disease is not a good idea until complete research has been done to determine any benefits there may be.

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deebraun - Eating Vegan to Cure Disease
Dee is an Adv. Certified Aromatherapist, Reiki Master, Adv. Color/Crystal Therapist, Herbalist, Dr. of Reflexology and single mom who is dedicated to helping others any way she can.

One way she chooses to help is by offering information on the benefits and uses of natural health and healing methods for the well-being of both people and pets.

6 Reasons To Start Eating Asparagus Today

b41408102c5f2c6f2aabe8fb669b365a - 6 Reasons To Start Eating Asparagus Today

Asparagus Image Design 1 - 6 Reasons To Start Eating Asparagus TodayWhen it comes to trying out new vegetables, there are certain ones that are better than others. Asparagus is one that’s often overlooked, but it’s one of the best for the whole body. It offers far more benefits than downsides, supporting every part of your body.

This should be reason enough, but I know you want details. After all, we always want to know the exact ways we benefit our bodies by choosing specific vegetables or ingredients in our meals.

It’s not always about health either. We want to know about the ease of adding the vegetables in and fun reasons to start eating something new. Here’s a look at six reasons you need to start eating asparagus today.

It’s Packed with Fibre to Keep You Regular

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If you’re struggling to pass stools, you’ll want to consider how foods affect your digestive system. Loose and hard stools both require fiber to make it better. While beans are often touted as the best option for keeping your bowel movements regular, asparagus is also at the top of the list.

There is plenty of fiber in the vegetable. In fact, this is what makes up most of the actual vegetable. Your digestive system will work effectively, helping you to absorb all necessary nutrients and push the waste through your system, but that’s not the only reason you need asparagus.

It’s also packed with asparagine, an amino acid that works as a diuretic. It works completely naturally in your body.

Not only are your stools regular, but your urination is more regular. Yes, it can make your urine smell stronger, but there is nothing unhealthy about this. It’s just the amino acid getting to work. By urinating more, you can get rid of excess salt in your body, keeping your organs free from harm. It won’t get rid of too many salts unless you only consume asparagus daily!

If you ever feel like you’re bloated from water retention or fluid retention, look at adding more asparagus into your meals for a few days. You’ll soon get rid of it, along with anything else causing problems for your digestive system.

A major benefit of getting rid of the excess water is to prevent urinary tract infections. Cranberry juice is often recommended, but this is full of natural sugars. Asparagus is better on the sugar level and still just as effective and helpful. You’ll be able to get rid of the toxins that are causing the infection.

It’s an Excellent Addition for Weight Loss

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Losing weight is hard. You’ll hear all the time about how you just need to eat fewer calories, and you’ll start burning the fat. That is far easier said than done, right?

What if you could eat ingredients that encourage more weight loss? Some of the reason people weigh more is due to water retention. Remember the first benefit: you’ll get rid of the fluid that is causing the skewy numbers on the scales. However, that’s not the only benefit.

Asparagus spears contain just three calories each. They’re filling and satisfying. When you’ve finished a meal with them, you won’t want to eat another bite. In fact, you may decide you can’t finish the food you’ve made; they’re that good! This satisfaction comes from the fiberthat’s the vegetable. It will break down slowly throughout the day, which helps to keep you feeling fuller for longer.

By consuming foods that are low in calories but filling, you will find it easier to create a calorie deficit. You won’t notice that you’re not eating as many calories as you used to, so you don’t feel like you’re missing out on anything. This helps you remain happy with your new diet, so you’re more likely to stick with it.

Asparagus isn’t just an excellent addition to your main meals. It makes an excellent snack option. You don’t have to feel guilty for snacking throughout the day considering how few calories you’re eating. You’ll get the same satisfaction as you would from a banana at a fraction of the cost in calories.

Many can’t deny the fact that asparagus tastes good, which means you’re more likely to add it to your meals. Of course, taste is subjective, but most people look forward to asparagus on their plate. When you like something, you’ll find it much easier to stick to your diet without feeling like you’re missing out.

You Don’t Need to Worry About Organic

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If you’re looking at organic and worried about the extra costs, you’ll be happy to hear that asparagus is naturally organic. That means you can buy it straight from anywhere in the grocery store without worrying about pesticides and other chemicals added to them. While some pesticides are used, asparagus doesn’t absorb the chemicals. They are part of the Clean 15 list of foods.

A major benefit comes from the time of year that asparagus grows. It’s a spring vegetable and grows extremely fast. There’s not enough time for pests to cause a problem for the crops.

This is extremely beneficial when you want to put your family’s health first without worrying about the cost. Organic is good, but the extra costs soon add up. You can find you’re making a choice between different types of fruits and vegetables instead of being able to enjoy everything you want. You don’t have to worry about this when it comes to asparagus.

Of course, that doesn’t mean you don’t have to buy organic if you want to. There’s no guilt if you don’t, but if you prefer to support the organic farmers then certainly go ahead and buy. You will get rid of all the pesticides completely.

It Promotes a Healthy Gut

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Let’s look at some of the health benefits of asparagus. One of the benefits is for the levels of bacteria.

Not all bacteria are bad. There are some that are needed in the gut to help with the absorption rate of other nutrients.  Good bacteria will get rid of the bad stuff, improve the digestive system’s actions, and boost the immune system. You can get more good bacteria by eating probiotics, but what if you don’t eat dairy? Well, asparagus is your next option.

Asparagus has a carbohydrate called Inulin. This helps to promote and support the growth of good bacteria in the digestive system. It doesn’t quite create good bacteria from scratch, but it will help to promote the growth of whatever is there. The bad bacteria can’t overpower the good when you get enough Inulin in the body.

At the same time, the Inulin will help to encourage more activity from the good bacteria. It helps to push the good to take over the bad and improve the overall gut health. You’ll get far more active and feel better because of it. When your gut is healthy, the whole body feels better. Your immune system works more effectively, there is less inflammation, and your hormonal balance is better.

It’s Full of Nutrients for Overall Health

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It’s not just your gut that benefits. Sure, when your gut benefits, so do the rest of your health. However, asparagus will also offer the nutrients your whole-body needs. Asparagus is packed with vitamins like A, C, and K. It’s full of chromium and folate. You need to add all these to make sure every part of your body works as it should.

Chromium is an essential mineral that most people haven’t even heard of. It improves the insulin’s power, so glucose is removed from all cells within the body. Everyone can benefit from this, but it’s important for diabetics who struggle with insulin resistance and high blood sugar issues.

At the same time, the nervous system is supported by the extra folate. This mineral helps to boost the connections within the brain, support brain development in all. It is especially beneficial for apregnant woman, as it helps with the fetal brain development.

All the vitamins help to ensure the body’s immune system and overall health is protected. The skin looks healthier, the eyesight is supported, and even the liver is protected. Vitamin K helps to support natural clotting of the blood, while vitamins C and E support the immune system and make sure it fights against the viruses and diseases within the body. Vitamin A helps to avoid macular degeneration disease while supporting the growth and development of tissues within the body.

Then there is the glutathione, which is known as anti-cancer benefits. This agent helps to get rid of the carcinogens within the body, preventing them from damaging healthy cells and preventing cancerous cells forming. Meanwhile, the antioxidants also help to fight against free radicals, further offering anti-cancer benefits and preventing signs of aging. There is also research that suggests antioxidants can prevent dementia and other disorders and conditions.

It’s a Natural Aphrodisiac

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If you find your sex drive is slow or non-existent, you’ll likely consider the aphrodisiacs on the market. There are lots of ideas out there, but did you know asparagus is one of them? This is an ingredient that has been used for centuries around the world to help improve the sex drive.

More research in this area is required. That doesn’t mean asparagus isn’t that great for you, but that the area hasn’t been tested as much as others.

Some aphrodisiacs tend only to help males or females. Asparagus is one of those that help both genders. It’s especially beneficial for women, though. It can help to boost the libido during pregnancy and during menopause naturally. These are two times in life that the sex drive can slip because of the change to the hormones.

On top of this, asparagus has also been used in the past to increase the chances of getting pregnant. It’s unclear whether this is due to the balanced hormones, increased libido, or another reason. Again, research is needed to check the full benefits when it comes to this part of the benefits of asparagus.

Studies have shown that the vegetable can help to treat some of the symptoms of menopause, likely due to the hormonal link. The vegetable helps to boost the lubrication of the vagina, making it more comfortable before and during sex.

Adding Asparagus to Your Meals

This could be a reason within itself: asparagus is extremely easy to add to your diet. It’s one of the easiest vegetables to cook and prepare, without losing all the excellent nutrients.

One of the most common ways is through steaming the vegetable. You can then serve it as a bed for fish or chicken. It’s also commonly boiled or grilled. Try different seasonings to bring out a range of tastes and uses for the vegetable. If you want to keep the crunch to your asparagus, place it in a basket over water and allow it to steam that way. You won’t soak in as much water into the vegetable.

It is best to chop off the ends of asparagus. They tend to be chewy and difficult for the body to digest. However, you can eat the rest of the stalks and the tips if you’d like.

Most people can add asparagus to their diet without a problem. If you are on a very strict diet, you will want to discuss adding the vegetable with your doctor or dietician first. This will depend on the reason for your strict diet. You will also need to watch the amount that you eat in most of cases.

Now is the time to add asparagus to your diet. It’s one of the healthiest and cleanest vegetables on the market. Even if you don’t want to opt for organic, you can highly benefit from the addition of this vegetable into your diet. Don’t waste time reading anymore about the benefits. They’re certainly not all for your physical health, but also for your mental health.

Eating These 8 Anti-Inflammatory Powerhouses Helped Heal My Autoimmune Disease

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Seamus Mullen is an award-winning chef and restaurateur—and he suffers from rheumatoid arthritis, an autoimmune disease that once landed him in the hospital. In his new book, Real Food Heals, he details all of the recipes that have contributed to his journey back to optimal health—here, he shares the eight foods that have made the biggest difference.

My relationship with food has always been a key component of my identity. I was born and raised in Vermont on a diet of fresh, whole foods, and was the pinnacle of youthful health. As soon as I left Vermont for boarding school, then college, then cooking school, however, my healthful habits devolved, and I began relying on junk food and carbs to get me through the long days. I soon found my health rapidly deteriorating.

Initially, I wrote off feeling like crap to the notoriously difficult life of the professional kitchen, but eventually it became clear that there was something seriously wrong with me. After several trips to the emergency room, I was finally diagnosed with rheumatoid arthritis (RA), a chronic inflammatory autoimmune disease that can affect your joints, skin, eyes, lungs, heart, and blood vessels.

I struggled for years feeling generally horrible while following the conventional treatment for RA. Finally, I hit an all-time low and was rushed to the hospital once again. By the time I arrived at the emergency room, my temperature had hit 106 degrees. The only thing that kept my brain from frying in the intensive care unit was plunging in and out of an ice bath. I knew that something had to change or the next time this happened, I wouldn’t survive.

Through this experience, I began to understand the central importance of diet in improving one’s well-being. I met and became close friends with forward-thinking functional medicine doctors like Frank Lipman, M.D., and I realized that my poor health was directly linked to my carb- and sugar-driven diet. Thus, the Real Food Heals lifestyle was born. I started exercising and eliminated gluten and grains, refined sugar, factory-farmed meat, and dairy from my diet, instead eating mainly vegetables, good proteins, and fats. Since then, not only have I avoided the emergency room—I’ve shocked doctors and everyone who knows me with my great health. At every checkup, the biomarkers of my disease are now nonexistent. And I’ve experienced this incredible joy throughout the process because my transformation has revolved around mindfully cooking and eating delicious food.

While there are countless foods and ingredients that I consider important to a healthy diet, there are a few in particular that truly turned my life around:

1. Coconut.

I use coconut constantly in my cooking in its various forms, from unsweetened desiccated coconut to coconut oil and coconut cream. Coconuts are a fantastic source of vitamins, minerals, fiber, and antioxidants and are known to be antiviral and antibacterial as well. Additionally, coconut oil is a great replacement for highly inflammatory cooking oils like canola and corn oil, which can damage cells, especially in those with autoimmune disease. Plus, it tastes great!

2. Avocado.

Once upon a time, avocados were mistakenly thought to be an artery-clogging fatty fruit that should be avoided. Turns out, they’re one of the healthiest foods we can eat, thanks to their high nutrient value (a single 100-gram serving of avocado contains between 15 and 25 percent of your daily required amounts of vitamins K, C, B6, and E). They’re also dense with good fats, fiber, and potassium, while low in carbs, cholesterol, and sodium.

3. Asparagus.

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Photo: Tatjana Ristanic

Asparagus is a great source of fiber, folate, vitamins A and C, and prebiotics (foods that promote the growth of beneficial microorganisms in the intestines). This nutrient-dense vegetable is particularly useful in coping with autoimmune disease because it’s a rich source of glutathione, a detoxifying compound that helps break down carcinogens and free radicals, which helps fight against cancer and inflammation.

4. Eggs.

Eggs are a miracle food. Even though I’m not a big breakfast eater, eggs are often the first thing I have on any given day. The protein and good fats in eggs make them a filling and satisfying way to get your daily zinc; iron; and vitamins A, D, E, and K. No matter how you prepare them, eggs can help improve cardiovascular health; prevent metabolic disease; and boost eye, liver, skin, and brain health. A note: Both the yolk and the white are nutrient-rich, so make sure you’re eating the whole egg!

5. Oily fish.

Oily fish like anchovies, sardines, and mackerel have their fair share of skeptics, but these heart-healthy fish are a powerhouse, especially for people with RA. In addition to reducing blood pressure and preventing fat buildup in arteries, the consumption of oily fishes can also reduce joint pain and stiffness and has been linked to preventing and reducing RA symptoms in a study with middle-age participants. If you’re looking for a way to incorporate oily fish into your diet, the Deviled Eggs with Anchovies and Rosemary from my new book combine two of my favorite healthful foods in one.

6. Root vegetables.

Carrots, radishes, turnips, and other veggies in the root vegetable family are all staples of my new diet, especially as a replacement for grains. The vital nutrients found in root vegetables are key to fighting inflammatory-based diseases like RA (along with heart disease, cancer, and diabetes). I love to swap out traditional spaghetti for carrot, celery root, or sweet potato noodles made with the spiralizer.

7. Macadamia nuts.

Almonds and cashews may dominate the spotlight in the American diet, but the little-celebrated macadamia nut deserves some attention too. Macadamia nuts are a rich source of antioxidants and contain both soluble and insoluble fiber, which support gut health and can reduce the chronic inflammation associated with RA. I love to throw a handful of these powerful nuts into my granola, atop a fresh salad, or just munch on them raw as a midday snack.

8. Pastured chicken.

From a nutritional standpoint, chicken is relatively lean healthy protein. It’s still got some good fat on it, which is extremely important for overall nutrition, so I like to keep the skin on whenever I’m preparing it. That it’s delicious doesn’t hurt, either. As with all animal proteins, I always try to consume it consciously and with knowledge of where it’s coming from. The difference between factory-farmed and free-range birds is tremendous in both the quality of the product and the life of the animal. For me, that means buying chickens from small farms I trust that allow their chickens to openly roam the pasture.

Reducing inflammation can greatly help with the management of autoimmune diseases, so be sure to avoid these eight super-inflammatory foods! Plus, all of the ways Chef Mullen uses avocado in his daily diet.

The Benefits Of Avocado And How Much You Should Be Eating – Infographic

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All writing and content on Positive Health Wellness is simply the opinion of the author and should not be treated as professional medical advice.

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The Benefits Of Avocado And How Much You Should Be Eating

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Avocado Image Design 2 1024x562 - The Benefits Of Avocado And How Much You Should Be EatingYou may have noticed that a lot of recipes for healthy eating involve avocados. These little green vegetables—or fruits, depending on your stance—do offer numerous health benefits. But you need to be careful that you don’t eat too many of them. They’re one of those vegetables that have numerous vitamins and minerals but also have a large amount of fat on them!

Just how will you gain from adding avocado to your diet and what are the limits that you should have. We’ll go through all you need to know about the vegetable and include some delicious recipes to help you make the most of them.

Don’t worry if you don’t think you like the taste of avocados right now. There are various ways that you can cook or use them, including making guacamole for your burritos!

Support Your Heart Health with Good Fats

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Yes, avocados do have fat. The good news is that they have healthy fat.

Wait, fat can be healthy? Of course, it can, and your body does need some of it to support the health of the heart. What you want to stay away from is saturated fat. The type of fat in avocado is unsaturated. This type of fat won’t clog your arteries, making it difficult for the blood to circulate through the system.

You’re lowering the risk of developing heart disease or having a heart attack or stroke.

There are a few studies that have shown how beneficial unsaturated fat is for the body. Saturated fats raise both good and bad cholesterol levels, while the unsaturated varieties help to lower the bad. Bad cholesterol clings to the arteries and causes friction, while the good cholesterol clings to protect the arteries from damage and creates a smooth surface for the blood to circulate past.

You’re not just getting fat from the avocados either, and that will move us onto the next benefit.

You Get Plenty of Vitamins and Minerals

Any veg is good for your vitamin and mineral intake, isn’t it? Well, there are certain vegetables that are better than others. In this case, avocados are better than many other vegetables.

They are high in potassium and antioxidants. These help with the oxygenated of blood, which links to the benefiting of the heart. At the same time, your immune system is supported, and your organs all get enough oxygen to work as they should.

Improved blood flow does wonder for your body as a whole. You will feel like you have more energy and can concentrate much easier throughout the day. That fatigue that you feel around 3pm can be wiped out because your brain gets the oxygen that it needs.

Potassium also helps to support the heart, kidneys, and many other organs by keeping the blood circulating properly. It prevents clotting at the wrong times and is recommended as a mineral to get by numerous health associations, including the American Heart Association.

It’s recommended to get 4,700mg of potassium a day at least. So make sure you get the likes of avocados, bananas, and leafy greens. By the way, you’ve likely heard that bananas are great for potassium levels, but avocados have more potassium in them!

One average serving of avocado (around 3.5oz) will give you 14% of your recommended daily amount of potassium. You’ll also get 26% of the recommended amounts of vitamin K to help with blood clotting, 20% of your recommended daily amount of folate, and 17% of your vitamin C recommended allowance. There are also excellent amounts of vitamins B5, B6, and E.

Getting the antioxidants will help your body fight off more diseases and help you get the energy that you need throughout the day. At the same time, they help to fight off the free radicals in your system, which lead to cancer.

This cancer-fighting benefit also comes from the lutein—a type of protein—in the vegetable. People who have a large amount of lutein in their body have a lower risk of developing oral cancer. There are also studies that have shown the protein helps to reduce the risk of breast and prostate cancer. Some studies have shown that there may be the reduction in the risk of developing some forms of leukemia too. More research is needed to see just how much avocados will benefit you when it comes to fighting this disease that currently has no cure.

And do you remember the vitamins C and E that are in an avocado? Both of these have been linked to helping prevent various cancers. They can also help to prevent other diseases, including kidney disease, eye problems, and Alzheimer’s disease.

Slow Down the Aging Process

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Don’t you just hate the idea of getting old? You just know that your hair will start greying and falling out and your skin will start to dry out and sag. Wouldn’t it be lovely if there was a way to slow down this aging process? Would it be great if there was a miracle cure?

Well, there isn’t quite a miracle cure, but you can slow down the process of aging through the use of avocado. This comes from various nutrients within the vegetable.

Let’s start with the lutein first. It doesn’t just help to fight against cancer, but also helps to support the body to slow down aging. It works with a compound called zeaxanthin. Together they help to reduce the damage that the UV rays do to the skin. UV rays speed up the process of aging, by causing dark spots, damaging cells, and reducing the moisture levels. If you can slow down the damage, you can slow down the side effects from the damage.

The fats in avocados also help to slow down the aging process. They help to support the oil production in the skin, which protects it from dryness. Not only will you slow down the process of aging, but you can help to ease some skin conditions. If you’re not going to eat avocados, add it to your topical treatments to help support your skin. Oh, and those oils will also help to improve the look of your hair! They prevent the hair from drying out and looking straw-like.

You’ll still need to drink plenty of water. Not only does the water help your body absorb all the nutrients, but it will also help to support your skin. The extra hydration will prevent it from drying out and keep the collagen levels up.

The aging process isn’t about the skin and hair, either. As we get older, our eyesight suffers. For some, it’s just the need for reading glasses, but others find that they have cataracts or macular degeneration. The antioxidants and proteins within the vegetable will help to reduce the chances of developing cataracts and can slow down the damaging of cells that lead to macular degeneration.

If you do currently have either of them, you may be able to halt or at least slow down the progression of them. Research is still being undertaken to see just how much our eyes can benefit from the use of avocados.

Support Your Weight Loss Efforts

What if you could lose more weight on a daily basis? Did you ever think a fatty vegetable could help you do that?

Remember that the fats in avocados are unsaturated, which means that they are better for your energy-burning process. The unsaturated fats will work within the liver to release ketones. These then help to support the fat burning process, so you have more energy to do things throughout the day. The fatter you burn, the more calories you burn so you can lose more weight.

Let’s also remember that avocados have plenty of protein and fibre. These two food groups are essential for building muscles, supporting the digestive system, and helping to keep you full. While you’re eating a meal with avocados, you’ll feel fuller sooner so you won’t feel the need to eat as many calories within a meal. You may even find that you can reduce the treats and desserts that you eat, so you don’t eat as much sugar throughout the day.

Because you feel full, you don’t get the same negative feelings when you say no to the sweet treats. You physically don’t feel like you can fit them anywhere, anyway. There’s that positive thought that you don’t need the sweet stuff to keep you satisfied. The healthy food has done it all for you.

If you have lost the weight, you’ll find it easier to keep the weight off afterwards. This again comes down to the thought of feeling satisfied. You can make lifelong changes that are good for your overall health.

Stop Worrying About Type II Diabetes

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We all know that chocolate, sweets, and refined sugar is bad for us. The problem is we have sugar cravings that we just need to get a grip of.

Avocados can make it much easier to deal with your sugar cravings, so you reduce your risk of developing Type II diabetes. And the nutrients within the vegetable help to reduce the amount of glucose in your body anyway, even if you do enjoy a sweet treat now and then. Avocados are full of fibre, which has been linked to slowing down the risk of diabetes.

Those who eat avocados tend to be more health conscious. They tend to eat fewer sweet treats anyway, which also helps to reduce the risk of Type II diabetes.

Sure, this isn’t a magical cure to stop diabetes completely. However, it does help to slow down the progression and development.

Support for the Digestive System

Remember that fibre that helps to reduce the chances of developing Type II diabetes? Well, it also supports the digestive system. But you already knew that, right? You knew that fibre is great for keeping stools at the perfect consistency.

But did you also know that a high fibre diet can help to reduce inflammation within the body? Did you know that it can help to reduce the chance of developing some of the chronic pain diseases within the digestive system, such as IBS and even Crohn’s disease? There are still scientists looking into all the reasons these diseases develop, but inflammation within the gut is one of the considered reasons.

Every little helps, right?

If you don’t have one of the conditions, the inflammation can lead to bloating. Poorly supported digestive systems can cause blockages. You’ll need the fibre to grasp hold of anything that is in the way and push it through the whole system. Fibre—especially natural fibre—helps to keep the whole digestive and bowel system working as it should.

You can get too much fibre, so you’ll need to limit a number of avocados you eat to one or two a day. The average serving is around 3.5oz, which is the weight of an average small avocado. You’ll only need one or two of these a day to benefit from the fibre, especially when you get plenty of other fruits, vegetables, and grains in your diet.

Reduce the Chronic Pain and Arthritis

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And let’s not forget that inflammation in the body isn’t just a problem for the digestive system. The fibre that reduces the inflammation will also help other parts of your body. You’ll find that chronic pain conditions like fibromyalgia and arthritis are lessened so you can get on with your day.

Eastern societies tend to use avocado extract in their diets to help ease inflammation and soothe chronic pain issues. In fact, it’s no secret that it is the western world that suffers from most of the chronic pain problems, which is why they are linked to a poor diet.

More research is needed in this, but so far the results are positive.

Absorb Far More Nutrients Than Ever Before

There’s no point in eating foods with lots of nutrients if you’re not able to absorb them! No, the body isn’t perfect, and there are some healthy foods that can go to waste because your body isn’t ready for or able to use them.

It’s not just about getting plenty of water—although that is important. You need to make sure you have enough soluble fat in your body to take in all the nutrients and get them where they need to be. Avocados have the perfect amount of soluble fat to be able to do that.

And it doesn’t just help absorb the nutrients within the avocado. You’ll find that the nutrients in all those other vegetables and fruits that you eat will be absorbed more effectively. This is why health experts suggest that you add avocados to your salads to improve some nutrients you get from all the other foods that you’re consuming.

You don’t need to add a whole avocado to your salad if you really don’t want. Avocado oil drizzled over your oil is an excellent alternative to olive oil and will help you get the exact same benefits.

But How Do You Get More Avocados In Your Diet?

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The truth is that avocado is one of the easiest vegetables to add to your diet. This is another great benefit of the vegetables that we won’t quite go into because…well, it’s easy to see right now what that benefit is.

It can be used for breakfasts, in main meals and even in desserts! Yes, there are tarts that use avocado for the toppings, meaning that you can cut down on the amount of dairy and other saturated fats in your diet.

Oprah Winfrey is currently raving about the new Weight Watchers diet because she can still eat avocados for her breakfast. She simple mashes the vegetable and spreads it on her toast and tops that with a poached egg on a morning. She’s getting all of the food groups, plenty of nutrients, and a filling meal to start her day.

There are others who opt for smoothies or will just add raw avocado to their salads. And we can’t forget that avocado is the main ingredient in guacamole, which is great as a dip for your vegetable sticks!

But we know that you want practical ideas that will help to support your diet and health. That’s why we have a few recipes that you should try to make the most of the avocado in your diet.

Start Your Day with a Smoothie

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A green smoothie is definitely something that you want to add to your day. You’ll only need one to help your diet. Any more than that and you run the risk of taking in too many calories—you drink more than you eat because they’re easier to consume. The benefit though is that you will absorb more nutrients in this one helping by drinking.

Ingredients:

  • ½ an avocado, preferably ripe
  • 1 banana, preferably ripe
  • ½ a cup of low-fat yoghurt
  • ½ a cup of orange juice

Method:

Just put all the ingredients into a blender and combine them. It really is that simple!

Enjoy Your Mexican Night with the Girls

Make your own guacamole for your next Mexican night in with the girls using this very simple recipe.

Ingredients:

  • 1 peach
  • 2 avocados
  • ½ red onion diced
  • 2 crisp bacon strips
  • Seasoning to taste

Method:

  1. Dice your peach and place in a bowl
  2. Mash the avocados and combine with the peach
  3. Dice the crisp bacon and add to the mixture
  4. Throw in your onion and mix together

That’s really there is to it. Now, what’s your excuse for not making guacamole?

There are certain recipes that will work for specific needs. Do you want to reduce your risk of Type II diabetes or support your kidneys or heart? Here are some of the recipes you’ll want to try out.

Avocado Recipe for Weight Loss

Let’s start with the main reason people choose avocados. You’ve likely found out that they’re great for your weight loss efforts, so now want the perfect recipe (that isn’t yet another salad!) to gain all the benefits.

This avocado panini will give you the filling lunch that you’ve been craving for. It’s also one of those that is great in the winter when you want something warmer. It’s one of those that can be taken on the run with you so you can eat it cold if you want.

Ingredients:

  • 1tbsp olive oil
  • 1 shallot/onion/garlic, chopped
  • 8oz Portobello mushrooms, sliced
  • 1 cup cherry tomatoes
  • 2 cups of kale leaves
  • 2 avocados
  • 8 pieces of wheat bread, the thicker, the better
  • Mozzarella cheese
  • Seasoning to taste

Method:

  1. Place the skillet on a medium heat and melt the butter. Add your shallots and sauté until clear.
  2. Add the mushrooms and cook until brown.
  3. Add the tomatoes and kale and sauté until warm.
  4. Remove from heat and season.
  5. Mash your avocados and spread onto the slices of bread.
  6. Assemble all the other ingredients in the way that you like. Add in as many vegetables to your sandwiches as possible.
  7. Add the cheese.
  8. Place your sandwiches in your panini press and wait until cooked just the way you like.
  9. If you don’t have a panini press, you can always add your sandwich to the skillet again and fry lightly on both sides to create a grilled cheese sandwich instead.
  10. You can also eat this cold.

With this recipe, you get:

  • 332 calories
  • 2g protein
  • 5g fat (4.8g saturates)
  • 1g fibre
  • 1g sugar

Avocado Recipe for Heart Health

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When the health of your heart is the most important thing to you, you’ll want to try this delicious recipe. This may be a salad, but it is more than just adding avocado on top of a traditional pile of lettuce, tomatoes, and cucumber. It’s cool, it’s delicious, and it’s hearty. And I can’t forget that it’s super easy to make!

Ingredients:

  • 2 small romaine lettuce heads, shredded
  • 1 can of pinto beans, drained, rinsed
  • 1 and a ½ cups of fresh corn
  • 1 avocado, chopped
  • ½ redonion sliced thinly
  • ½ cup cilantro, preferably fresh
  • 2tbsp olive oil
  • 3tbsp lime juice
  • ½tsp cumin
  • Salt and pepper to taste

Method:

  1. Combine the lettuce with everything up to and including the cilantro.
  2. Whisk the oil and rest of the ingredients together.
  3. Place the salad on the plate and drizzle with the oil dressing.

This is great when served with potato chips, but you can cut them out if you wish.

With this recipe you get:

  • 466 calories
  • 14g protein
  • 18g fat (2g saturates)
  • 71g carbohydrates
  • 16g fibre

Yes, this is fairly high in carbohydrates, but they are the good kind. You’ll also get plenty of protein and fibre to balance them out.

Recipes with Avocados to Keep Your Kidneys Healthy

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This is another salad, but it’s another that doesn’t just involve your usual ingredients. If you have kidney disease or you want to improve the health of your kidneys and support their function to remove toxins, then you want to opt for this salad once a week.

Ingredients for the salad:

  • 1 400g can of kidney/black beans, drained, rinsed
  • 2 beef tomatoes, chopped
  • 6 spring onions, chopped
  • 1 red onion, chopped
  • 1 avocado, cubed
  • 1 red chilli, chopped
  • Handful of coriander, chopped

Ingredients for the dressing:

  • 1 lime, juice, and zest
  • 1tbsp oil (olive, coconut, almond, or avocado preferred)
  • 1/2tbsp white wine vinegar
  • Seasoning to taste

Method:

  1. Place all of your salad into a bowl and mix together thoroughly.
  2. Mix all your dressing ingredients together in a bowl.
  3. Put your salad onto the plates and then pour the dressing over the top.

Don’t pour the dressing over it until you are ready to serve. If you’re not sure if everyone will want it, put the dressing in a small jug and allow people to choose. You can use lime juice on the avocados to prevent them colouring while you wait.

You will get:

578 calories

27g protein

17g fat (3g saturates)

92g carbohydrates

28g fibre

This is another salad where the carbohydrates are relatively high, but they don’t all sugar. They break down slowly, so there isn’t the high risk of Type II diabetes and a sugar crash. Your fibre and protein arehigh enough to help balance it out.

Delicious Tacos to Fight Off Cancer

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When you want to ward off or fight against cancer, you’ll want to add in foods that are full of antioxidants and heart-healthy benefits. Tacos usually sound unhealthy, but they can be made in a way that is especially good for you. You get to pack them full of vegetables, and avocados should definitely be added to the list.

Hey! And this recipe isn’t a plain salad!

Ingredients:

  • 3/4lbs shrimp
  • 1 can black beans, drained, rinsed
  • ¼ cup of scallions, sliced
  • 1 avocado, diced
  • ¼ tsp black pepper
  • ½ cup of bottled salsa verde
  • 1 tbsp of lime juice
  • ¼ cup of cilantro, chopped
  • 1 ¼ cups of bell peppers, cut into strips
  • 8 tortilla wraps

Method:

  1. Combine the shrimp, avocado, scallions and beans and season with the pepper.
  2. Stir the salsa, lime juice, and cilantro together in a separate bowl. Add a quarter of it into the shrimp mixture.
  3. Microwave the wraps two at a time to warm.
  4. Place the peppers in the centre of the wraps and top with the shrimp mixture. Drizzle a tablespoon of the salsa on top and serve!

You can pop in some other salad if you want, but it’s really no necessary. Serve with wedges of lime and some extra cilantro for a bit of an extra kick.

You get:

  • 453 calories
  • 30g protein
  • 13g fat (3g saturates)
  • 58g carbohydrates
  • 13g fibre

This is one of the better options when it comes to carbohydrate and protein levels. It’s also very easy to make, and you don’t feel like you’re having yet another salad!

It’s Time to Add Avocados to Your Shopping List

If you haven’t already, start buying avocados. You can usually get them in netted bags, similar to tomatoes, oranges, and lemons. This will help to keep the cost down.

Avocados don’t just help you with your weight loss. They keep your overall health in check. Yes, there are fats in them, but these are healthy fats that do your heart some good. You’ll not just fight against heart disease, but you’ll keep your cholesterol and blood pressure levels in check. Those silent killers don’t need to be anything to worry about.

And while you’re doing all that, you’re protecting your body from many of the diseases and ailments that happen with old age. The fibre within the vegetables helps to reduce the inflammatory response and you’ll be able to soak up far more nutrients that you ever could before thanks to the fat. Your bones get all the calcium and phosphorus they need, while your kidneys get the potassium to keep toxins at bay. Your organs get all the oxygenated blood they need, so you look and feel great.

There’s really no excuse for not adding avocados to your meals. Some people complain they are bland in salads, but you can make light dressings that will help to offer a slight bite to your meals. You can also use avocados to make smoothies or replace meat in certain dishes, like bacon, lettuce, tomato sandwich. They’re extremely easy to use, you just have to check the recipes above for proof of that!

Now is your chance to put your overall health first. When you do that, you’ll feel better, and your mental health will remain in check. What’s your excuse for not opting for avocados?

How Healthy Eating Can Lead to Depression

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Depression Image Design 1 1024x562 - How Healthy Eating Can Lead to DepressionYou’ll hear all the time that to fight against depression you need to eat healthily. A healthy diet is supposed to give your mind and body all the nutrients needed. With a well-balanced diet, your blood flow will be improved, so your mind gets the oxygen it needs. You’ll also get a balance in hormones to help with the release of the right chemicals.

What if I told you that your healthy eating could do the opposite? What if I said that it could lead to depression?

Even if you have a healthy diet, you may not be getting the best foods for your mind. At the same time, you may not have the balance that you need to give your mind everything it believes you need and want.

Here’s a look at healthy eating and how it can lead to depression. This doesn’t mean you should focus on junk food all the time, but it will give you a better idea of how to use your healthy diet to make sure it does help you fight against depression.

Too Many People Cut Out the Food they Like

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When you hear, you need to follow a healthy diet, it’s very common to start thinking you need to eat just rabbit food. In fact, so many people get focused on eating the likes of avocados, tomatoes, oily fish, and everything else that is supposed to be good for them that they miss out on the food that they want.

A healthy diet doesn’t mean that you have to miss out absolutely everything that is “bad” for you. In fact, some of those supposedly bad foods for you can be good for you in moderation. Just look at the studies currently underway about how red wine, dark chocolate, and even coffee can be great for the overall physical and mental health.

We spend so much time trying to fit in the good food and focusing on a healthier lifestyle that we start saying no to the food that is meant to be bad for us. That just leads to us wanting that “bad” food more and more.

The more we tell ourselves no, the more we crave the food. It’s a never-ending cycle, and it leads to two things: you end up depressed about not getting to enjoy your meals and you start binging on the food that you keep saying no to.

It’s not just about a healthy diet, but also about a balanced one. Focusing on foods that are good for your health doesn’t mean that you must forgo the foods that you once loved to eat. You just need to get them into your diet in moderation.

Cutting them out means that you get fed up of the diet you’re on.  You start hating the fact that you can’t have the food anymore, and this can lead to chemicals dropping in your mind. Your brain can release the right levels of happy hormones. Instead, you get more stress hormones being released into your body, and this can be a cycle of depression.

So, when you do decide to follow a healthy diet, make sure you include some of those foods that you want. You’ll benefit from it in the long term.

For some, the cravings can be a temporary issue. In the early stages of the healthy diet, you’ll have to deal with sugar cravings and other withdrawals from the change in your diet. Once you get through the withdrawals, you’ll find it much easier to go through days without the sweet foods. But that still doesn’t mean you have to leave them out completely.

You’re also at risk of depression during the earlier stages. Not everyone will be able to work through this stage. It depends on your personality. It’s worth being aware of the possible downsides to cutting out all unhealthy food.

A Healthy Diet Doesn’t Mean Getting all the Right Food Groups

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How do you know that the food you’re eating is giving you the right nutrients? Even if you know you’re getting all the nutrients you need, do you know that you’re getting the right levels?

We focus so much on the food that we tend to forget about recommended daily amounts. After all, you can’t have too much of a good thing, right? Well, this is where many people are wrong. Yes, it is possible to have too much of a good thing.

Let’s go back to the point above. You need to get the bad stuff in moderation, but that also applies to the good stuff. It’s all about a balanced diet.

One of the most commonly forgotten about nutrients is carbohydrates. We’re focusing so much on getting fiber and protein, that we forget or purposely miss out the carbohydrates—the food group that helps to give us all the energy that we need throughout the day.

But aren’t carbohydrates bad for you? This is a common misconception because we tend to think about carbs as evil—the things that sugar in our bodies and increase the risk of Type II diabetes. It’s all about getting the right types of carbs.

There are two types: simple and complex. The simple carbs break down quickly. These are mostly from your refined sources, like your chocolate, cakes, cookies, and other similar products. They can also be in white rice and white bread. Really, they’re in the foods that don’t have that much fiber. These are the carbs that will give you the instant energy boost but then cause the energy dip just hours later.

Complex carbs are much better for you. They break down in the body much slower, giving you sustained energy levels throughout the day. There’s no sugaring in the blood, which means you’re not as likely to suffer the insulin response and increase your risk of developing Type II diabetes.

Many of the complex carb foods are full of fiber and other nutrients. They include the likes of:

  • Brown pasta
  • Brown rice
  • Potatoes
  • Root vegetables
  • And Fruits

You will still get plenty of nutrients by adding these complex carbs into your diet. You’ll also get the sustained energy levels.

Drops and increases in the energy levels are bad for you. Consistent low energy levels are also bad. Your brain doesn’t have the power to function properly, and you end up with a release of the stress hormone. Just think about how down you can feel when tired. If this was constant, you’re running the risk of developing depression.

When you’re tired, you’re also less likely to do any exercise. The exercise is needed to help boost the happy hormones in the body. This is a never-ending cycle.

Some carbohydrates also help to give the brain a boost on their own. This isn’t about energy, but getting the right chemicals in your brain. There is tryptophan in complex carbs, which helps to boost the level of serotonin in the body. The serotonin is the happy hormone: that mood booster that we all need daily.

So, if you get more complex carbs, you will get this necessary nutrient. You will need to get amino acids to help with the absorption of tryptophan, so it is all about healthy and balance within your diet.

You may feel tired after eating some of the healthy carbs. This is again linked to the tryptophan and the levels of serotonin. The tiredness is a good one: you’re satisfied and ready for the end of the day. Just think about how you feel after your big turkey dinner at Thanksgiving or Christmas. You can counter this by doing some exercise during the day.

It’s not just the carbohydrates. Some diets recommend the complex carbs but want you to cut down on the protein. There are plenty of vegan or healthy vegetariandiets, after all. The problem is that by cutting out animal products, you run the risk of not getting enough protein in your body.

Protein helps the muscles to repair, but it’s not just good for that. It offers some sustainable energy because the protein breaks down in the body slowly throughout the day.

If you want to follow a vegan or vegetarian diet, you can get your protein from legumes and beans. However, you will need to make sure that you get enough.

Likewise, you will still need to get some fat. A small amount of healthy fat supports the brain. Just think about the likes of omega 3 and fish oils. With the brain fully supported, it’s able to release more of the happy hormones daily. You’ll feel happier, rather than getting the stress hormones that can lead to depression.

A Healthy Diet Doesn’t Mean a Healthy Lifestyle

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We’re so focused on the healthy diet that we forget about other ways to help curb depression. It’s not all about the diet, but we start to put our whole focus into it. We’re forgetting about the hormonal balance, the need for exercise, and the need for an overall healthier exercise.

Your healthy diet can end up causing depression because you forgo all the other needs to fight off depression and prevent it.

It’s important to add exercise to your lifestyle. We’ve just looked at how exercise helps to boost the happy hormones, but do you know all about how it does this? When you exercise, your brain gets more oxygenated blood. The body must boost the blood flow to make sure your heart and lungs work properly while you exercise.

With your brain getting more blood, it’s able to function to its full potential. That means your body can release more of the happy hormones, including serotonin and endorphins. You don’t feel as much pain throughout the day, and you’re a much happier person. You’ll also find that your energy levels get a boost.

Sure, the diet can help with the boost of endorphins and serotonin, but it doesn’t do as much good as exercise. Make sure you completely change your lifestyle.

You should try to get at least 30 minutes of exercise five days a week. This doesn’t mean running. You can do an activity that you enjoy and split up the 30 minutes throughout the day. Some people will do 7-minute exercises at strategic points of the day while others prefer to take a 30-minuteexercise class.

You’ll also need to consider other elements of your lifestyle. Do you smoke? Maybe you have an excess of stress in your life. Some people are just more susceptible to mental health issues. You may have another mental health condition or personality disorder that has a dangerous depression side effect. Some people need to take medication on a regular basis to help their mental health issues.

Stress levels are the most common reason for depression. A healthy diet doesn’t stop the stress in our lives. Some of theuse just struggle with the way to deal with worries and difficult situation. We may have money worries or family problems that lead to our cortisol levels increasing.

Stress is a silent killer. It raises the blood pressure and stops us sleeping that well. We’re at a higher risk of gaining weight, suffering from heart disease, and dealing with other health problems.

But how does the healthy diet fit in with all this? Some people stress over not being able to stick to the healthy diet constantly. We worry about what will happen with one day off or how that chocolate cake is going to cause a problem for our health. So much focus on sticking to this health diet leads to us being stressed over the situation.

It’s important to look at your overall lifestyle. Just focusing on your diet and not getting the medical attention you could end up needing will make you depressed. It will cause other health problems, too.

There’s Still a Risk of Skipping Meals

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Getting a healthy diet doesn’t mean that you’re following a healthy meal plan. You could get plenty of fruit and vegetables, but are you skipping meals? This is going to lead to depression if you do it on a regular basis.

When you skip meals, you don’t give your body the calories that it needs throughout the day. You run the risk of dangerously dropping your calorie intake, and your brain won’t like you for it. This is when you’re more likely to start craving for the high sugar foods that you know are bad for you. The benefit of them is that they’ll give you an initial energy boost. Right now, your brain is thinking about the current needs and not the long-term needs.

Skipping breakfast is one of the most common issues. We’ve all done it at some point, whether we haven’t had the time to make something or we think it will help us with our weight loss efforts. Often, it causes more harm than good.

Our bodies have been through a fast overnight.  Breakfast helps with managing the metabolic rate. If you don’t get the right amount of food, your metabolism will decrease because the body doesn’t know when you will get more food. It doesn’t want to use up all the reserve that you have.

But of course, you’re likely to be hungry throughout the day. Your body isn’t satisfied and will crave for all the foods that you’re not supposed to eat—those that don’t give you the nutrients that you need.

You can counter this problem. After all, skipping meals isn’t always something you can avoid. You may not feel hungry, or you may feel ill first thing on a morning so want to wait until later to eat. Planning head for this is important. Arrange to have smaller meals throughout the day to help you get the nutrients and calories that your body will need. You’ll get the sustained energy, which will help your mood.

It’s also important to make sure that any food you do eat is good for you. Your brain will make you want chocolate and cookies, but you need something that will sustain you for a longer period of time. Reach for the fruit or make a light, filling meal. Look out for foods that are full of protein and fiber to help you with this.

The drop-in energy levels will take us to the same problem as not getting enough complex carbs in our diet. We end up not doing enough exercise, and our overall lifestyle isn’t healthy. It doesn’t matter how healthy the food is that you eat (when you eat it) because everything else is working against your mental health.

The best thing you can do is avoid skipping meals as much as possible. Sure, there will be some days that you struggle with this, but don’t make it a regular habit of not all your meals. If you struggle with eating breakfast, opt for smaller meals throughout the day. You could also opt for a smoothie at the start of the day to help you get the calories that you need to start.

You May Not Get Enough Calories

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Even if you don’t skip meals, there is still the risk of not getting enough calories. When you think of healthy foods, many people instantly think of fruit and vegetables. In fact, there are a lot of diets that recommend focusing only on fruits and vegetables, with a few legumes and beans thrown into the mix. If you do this, just think about how few calories you’re going to get.

This isn’t necessarily a good thing. Getting less than 1,200 calories a day means that your body isn’t getting all the nutrients it needs. It’s not getting all the food groups, including fat (yes, fat, which we’ll get onto soon). By getting fewer calories, you’re not giving your body the full days’ worth of energy that it is going to need.

But can’t it get this energy from the stored calories? It will, but it must work slowly. Your body doesn’t know if this lack of calories is for one day, for a week, or for a whole month. After two days, especially it can start to go into a starvation mode, which is where your metabolism will slow down to make sure you have enough energy for the whole day.

A slower metabolism means that you don’t get all the energy that you once got. Your body isn’t burning as many calories, so some of the functions aren’t as good. The first thing you’ll feel is tired. You don’t feel like you can get as much done throughout the day, and could find that you need to sleep more. The problem is that the sleeping isn’t helping your energy levels.

You’re not going to get as much exercise, and you just don’t feel satisfied. You end up craving all the food that you once ate. Your body just needs a quick fix, even if that means getting a short-term energy boost. And when you don’t give yourself that energy boost, you slip into a depressive state.

All this because you want to eat healthier. You think that your healthy diet is good for you.

While you want to follow a healthy diet, you still need to make sure you get enough calories. Look at the food that you’re eating. If you’re eating healthy but feel like you’re not getting enough energy, there are high chances that you’re not eating enough. Tally up the calorie count throughout the day and make sure it at least reaches the 1,200 calories.

Remember that if you’re not getting enough calories, then you won’t be getting enough nutrients. This leads to depression, too. The brain isn’t getting the nutrients it needs to support the cognitive function, and you’re more likely to suffer the signs of aging.

A Healthy Diet Doesn’t Mean You’re Getting the Right Nutrients

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Like with the food groups issue, a healthy diet doesn’t mean that you’re going to get all the right nutrients daily. You can still end up missing out some crucial additions because of your poor food choices.

A deficiency in vitamin D is one of the most common issues. Most people associate it with poor bones and teeth, but a lack of it also affects your mental health. While you can get your vitamin D from the sun, if you’re living in an area that doesn’t get a lot of sun daily then you’ll need to get it from your diet.

Studies have shown that people who have a deficiency in vitamin D are more likely to suffer from depression. The brain has vitamin D receptors that need to be satisfied throughout the day. The depression is very common in the winter months, which is when the sun is less likely to be out to feed us the vitamin that we need.

But how does a healthy diet affect this? Well, some people choose to cut out milk from their diet. There’s belief that milk is unhealthy for us because of the natural sugars and fats in it. The truth is that it is full of healthy nutrients, including vitamin D and calcium.

It is still important to get the milk in moderation. Too much calcium and vitamin D can lead to kidney issues. But you need to get some in your diet to boost your brain healthy.

On top of that, a healthy diet doesn’t mean we’re going to get enough B vitamins. This is especially the case with vitamin B12, which is one of the hardest to get from food. There’s a reason many people will end up taking supplements to get this.

When we focus on a healthy diet, we can cut out foods that are high in fat. Sometimes we cut out foods that are high in protein. The downside is these foods also tend to have plenty of B vitamins. Studies have shown that a lack of B vitamins can lead to depression—or people with depression are more than likely to have a vitamin B12 deficiency.

You can get B12 from oily fish, lean meats, and legumes. It’s time to add them to your diet if you haven’t done already.

We also can’t forget about the levels of selenium. This is a mineral that many people forget about, and doctors rarely test for until they run out of other deficiencies to test for. A lack of selenium can lead to energy levels dropping because there isn’t enough blood passing through the system.

Selenium helps to support the heart and blood vessels, making sure the blood doesn’t clot, and it gets everywhere that it needs to go. The lack of energy is one of the first side effects noticed, but of course, is linked to so many other deficiencies. Your brain isn’t getting enough oxygenated blood because the heart and vessels aren’t supported enough without the selenium.

How does the healthy diet cause this? Selenium is found in the highest amounts in oily fishes and lean meats. Too many of use cut out these because we want to follow a healthy diet, without thinking what we’ve done.

Magnesium and iron are two other nutrients that can cause depression if you don’t get enough of them. With a healthy diet, you do run the risk of a deficiency in these, because of your diet choices. Iron is in abundance in red meat, which is where most of us get it from. What we tend to forget is that we can get it and magnesium from dark green leafy veggies. Even with a healthy diet, we may not get enough of these dark green vegetables.

Iron helps to support the oxygen levels in your blood. A deficiency is commonly noted by extreme fatigue, which we’ve already discussed can lead to depression.

A lack of magnesium affects the levels of serotonin in the brain. This is the mineral that helps to support the production of serotonin, so a lack of the mineral means a lack of the chemicals. Magnesium also affects the function, so even if you get enough, you end up running the risk of it not performing as it should because of your magnesium deficiency.

As a magnesium deficiency builds, there is a high risk of depression. You would need to correct the deficiency issue, so just following a healthy diet in other ways isn’t going to be good enough.

You can get more magnesium with whole grains, as well as in those dark green leafy vegetables. If you’re really struggling to eat the vegetables, you could opt for green smoothies instead.

Eating and Drinking the Vegetables and Fruits is Not the Same Thing

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The mention of green smoothies leads us onto another reason the healthy diet could lead to depression. When we’re trying to get more of the healthy fruits and vegetables, we start to look at drinking them instead. There are a few issues with this.

First, we’re more likely to consume more of the fruits and vegetables. Isn’t this a good thing? Doesn’t this mean we’re getting more of the nutrients that we need? Well, yes and no. In some cases, it could mean that we get healthy amounts. But remember that there is a problem with getting too many of the nutrients.

When we consume more fruits and vegetables, there is the risk of consuming more nutrients than we need. We’re running the risk of other health problems, and these could lead to depression.

Second, of all, the extra consumption leads to more calories being drank. We just don’t know when we’ve had enough as well as we would when be eating the fruits and vegetables. So, we end up consuming more calories than we need to.

But surely this is a good thing, right? We’ve already said that our healthy diets can lead to a lack of calories. What’s the problem with the extra calories? Well, there’s the risk of consuming more calories than we’re burning off. The calories are stored, and we end up gaining weight. Being overweight is linked to depression.

Drinking the fruits and vegetables will be dependent on the other foods that we eat through the day. Really, your smoothie is replacing a meal or a snack. It’s not the best option if you’re going to keep consuming your normal daily food at the same time.

Third, it will depend on how you drink your fruit and vegetables. There is the risk of missing out on the fiber. This is the big issue when it comes to juicing the fruit and vegetables instead of blending.

When you juice, you’re removing the pulp and the skin. You’re removing all the fiber in the fruit and vegetables, which means your body is just going to get the sugars. This is more of a problem with fruits, as they tend to be higher in sugars than vegetables.

By consuming more sugars, you’re going to create that instant energy increase. Your glucose levels increase and you end up with the insulin release. You get an energy dip later, and there’s a risk of developing Type II diabetes, among other health problems. Of course, these drops in the energy levels so quickly after eating will mean that you need more food. You’re going to try and stick to the diet, and you end up hating your diet. The depression is more likely to set in.

While you can still get some fruits and vegetables in liquid form, think about how much you’re consuming. You’ll also want to consider the way that you consume them. Focus on the smoothies rather than juices to make sure you get all your fiber. Stick to one a day to get more of the nutrients without the excessive calories.

There’s the Risk of Getting Bored of Your Diet

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How many times have you followed a healthy diet only to end up getting bored with it? Your brain starts to crave the other foods that you want, and you run the risk of developing depression later.

The issue is the lack of variety. It’s not actually the healthy food that causes the problem but the way that you use it. Be honest; just how many ways do you know how to use vegetables? When you initially think of them, you likely think about:

  • Salads
  • Stews
  • Soups
  • Stir fries

After a while, these dishes get boring. You want something new; something exciting. In fact, you need it, or you’re going to start craving all the foods that you know you shouldn’t eat a lot of.

So, it’s time to find some variation. You’ll need to spend some time looking up plenty of recipe ideas for your chosen diet. Don’t worry because there will be plenty of options available. There is breakfast, lunch, dinner, dessert, and even snack ideas that you can enjoy throughout the day. The more of these recipes you have, the more varied your food will become.

The healthy diet no longer feels like a chore. It’s no longer the thing that you must stick to, so you end up enjoying being on it. This instantly helps to give you a mood boost, because you feel like you’re not missing out in life.

This is also useful for weight loss, which will help to fight depression. Being overweight is depressing for many, but following a healthy diet isn’t just going to help you lose weight. You need to keep it off afterward. The benefit with a varied diet that you don’t get bored on is that you’re going to learn the healthy habits while you lose weight. You’re not ultimately saying no, but you won’t just instantly go back to the old habits when you’ve lost the weight.

Yo-yo dieting becomes a thing of the past. You won’t get as down about getting into your favorite clothes, only to gain the weight again.

Your Healthy Diet Doesn’t Completely Rule Out Depression

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There are plenty of studies that show a healthy diet helps to fight depression. What many people forget to realize is that it doesn’t guarantee that you won’t suffer from depression.

The problem is that we can get so complacent with the diet and believe that it does our minds all the world of good that we forget about other steps that we need to take. This can cause more problems because we rule out the likes of exercise or medication to help us fight the depression.

Our healthy diets are giving our bodies the nutrients were a need, but they’re not perfect. A healthy diet isn’t the entire answer to boosting the mood and helping to prevent depression. We start to get annoyed when our diet doesn’t do it all for us, and this causes bouts of depression.

Studies have shown that those who following a healthy diet are at a lower risk of developing depression. If you really want to make sure that you don’t suffer from it at all, you will need to take into account all of the above. Sure, follow a healthy diet but remember it’s about balance too. You need to have an overall healthy lifestyle and still allow yourself some of the bad at times.

While a healthy diet is good for you in most cases, there are problems with it. You do run the risk of some deficiencies, and you could end up causing a reduction in serotonin, rather than an increase.

It’s not all about the healthy diet. If you want to keep depression at bay, you need to look at your overall lifestyle. This is the best way to keep your mental health supported.