5 Foods You Should Eat Every Day

spinach

I hope you’re all still doing great on your New Year’s resolutions. And if not, that’s alright, just continue back up again and push forward. It’s hard to implement new habits into our lives, especially when it involves diet and exercise. Maybe we can help you out a little on the diet front.

Dallas Rindfleisch, a family doctor who offers coolsculpting in Idaho Falls, knows just how important it is to eat good foods, so he helped us put together this list of superfoods that you should be eating every day!

1. Black Beans

Black beans are a great source of protein, and you should be eating them often. With iron, calcium, magnesium, zinc and phosphorus, black beans can be a great contributor to strong bones. Black beans are also low in sodium, making it a good option to help reduce blood pressure.

How to eat:

Try adding rinsed black beans to your salads. They are also great in most Mexican dishes – enchiladas, tacos, burritos. You can also try making black bean brownies. All you need is a box of brownie mix and a can of black beans. Mix them together and bake according to the box instructions.

2. Spinach

Spinach is the superfood we all know about. But it’s also green and not always pleasant for many people. Spinach is rich in omega-3 fatty acids, which can help reduce the risk of heart disease and osteoporosis. If you don’t like spinach, good replacements include kale, bok choy, and romaine lettuce.

How to eat:

There are tons of ways you can incorporate spinach into your diet – even if you don’t like the taste. Add a handful of spinach to your smoothies (apple juice drowns the flavor of the spinach out well). Add it into an omelet or scrambled eggs. Eat it in a salad. You can even blend it up and add it to sauces for meals that you make.

3. Yogurt

Were you ever told to eat yogurt as a child when you were taking antibiotics for a bad cold? That’s because yogurt is loaded with probiotics, replenishing the good bacteria that you need for your body to function properly. It’s also a good source of calcium. Greek yogurt even gives you a little boost of protein.

How to eat:

Add yogurt to smoothies or top it with berries and granola for a yummy breakfast. Yogurt also makes a great dip for fruit like melons, apples, pineapple, and berries.

4. Walnuts

Walnuts are another great source of omega-3s and protein. They also make a great post-workout recovery snack. All you need is a serving a day – that’s about seven nuts.

How to eat:

Eat them plain or make a fun little trail mix snack by adding peanuts, dried fruit, and chocolate chips. You can also add them to salads.

5. Tomatoes

Because red tomatoes have a rich source of lycopene, an antioxidant, they can help decrease the risk of different cancers and coronary artery disease. A glass of tomato juice or about eight cherry tomatoes will give you all the lycopene you need for one day.

How to eat:

Make your own soup or pasta or pizza sauce with canned or fresh tomatoes. Add tomato juice to smoothies. Use cherry tomatoes in your salad, or eat them as a snack on their own.

Inspired Diet Crazes That Are Worth A Try

salad

It’s around about now that we think about our weight once more. Coming to the end of the summer where we will have focused so much time trying to look our best, then perhaps overindulging on holidays. However, winter is the time where people tend to indulge in comfort food and not being as active as they once were. But, it doesn’t mean that you can keep your focus on your weight and try and maintain a healthy glow during the colder months. With that in mind, here are a few different diet crazes that are worth a shot. Even in winter.

 

The juicing detox

 

A juicing detox often lasts anything from three to ten days. It’s a great way to get yourself back on track. Often people tend to try these out when they come back from holiday or after a period of overindulging in food. They tend to involve you drinking nothing but made up juices for this period. Allowing your body to thoroughly detox itself of all the bad toxins. It also encourages your body to use up any fatty deposits that have been stored, causing that extra weight gain. Once you have detoxed, it’s something you can keep up by making yourself one each morning. There are plenty of juicers to choose from, but as Juicer Cruiser points out there are certain ones to consider.

 

Taking herbal supplements

 

Herbal supplements like Raspberry Ketones has been mentioned a lot in the media of late. Offering people the chance to burn any excess fat quickly and safely when combined with a healthy balanced diet and good exercise regime. Some big celebrities have endorsed herbal supplements and show off amazing results. It’s worth remembering that you need to maintain a good diet to keep the weight off.

 

The 5:2 diet

 

Another craze to sweep the media is the 5:2 diet. For two days you have something called a fasting day. Where you only consume up to 500 calories a day. For the other five days, you would eat normally. These two days are designed to help reduce the buildup of fatty deposits stored within your body. The one thing to remember about this diet is that although it offers great results, you need to consider how you will sustain it.

 

Calorie counting

 

Counting calories is an old fashioned method of dieting but once that still sticks around today. With famous regimes like weight watchers or slimming world following the basic principles. Averaging 1500 calories a day for a woman and 2000 calories for a man. Helping you to lose on average a pound a week is one of the safest ways to lose weight.

 

Clean eating

 

Finally, some health enthusiasts will say that it’s all about your body image and not how much you weigh. Eating clean and lean is one of the best ways to maintain a healthy body appearance while also feeling amazing on the side out. Combining this kind of diet with regular exercise can provide great results that are sustainable. Eating clean is more about a lifestyle change than a diet.

Reduce Pain Without Medication – Here’s How

accupuncture

You might be in pain for a number of reasons. Perhaps you’re suffering from a headache, or you’ve injured yourself. Maybe you’re even somebody who suffers with chronic pain. Whatever the cause of your pain, you’ll be pleased to know that you can reduce it without any form of medication! It’s always better to try the natural route before going for medication. Medication can not only cause more harm than good, it can also be expensive. If you’d like to reduce your pain without medication, read on…

 

Drink Plenty Of Water

 

Let’s say you have a headache. Before you reach for the paracetamol, you should down a few glasses of water. Headaches and migraines can be caused by dehydration, so make sure you drink water before anything else. It can also help to reduce pain in other areas. It’s a good idea to drink water regularly rather than simply waiting for a headache to arise. If you stay hydrated on a regular basis, you’ll experience less pain.

 

Exercise

 

Exercise is a great form of natural pain relief. The earlier you start exercising, the more you’ll see the benefits in the your health, the way you feel and the way you look. It releases endorphins, which make us happier too! If you have a bad back or something to that effect, you may think that exercise will only make it worse. However, exercise can actually strengthen the area and lessen the pain. It takes more effort than popping a pill, but it’s so much better for you and much more enriching!

 

Meditate And Take Deep Breaths

 

Meditation helps us to take some time to ourselves. It encourages us to clear our minds and really breathe deeply. It can reduce stress, improve focus, and reduce pain. It can take some time to get used to meditating. You will usually find thoughts attacking you at all angles at first, but you should persevere. Even if you do this for 5 minutes a day, it should make a huge difference to your lifestyle and the way you feel.

 

Reduce Sources Of Stress In Your Life

 

Stress can make pain feel worse to us, and cause all kinds of other problems. When you reduce the sources of stress in your life, you’ll notice a big difference to how you feel. Eliminate negativity. Take time for yourself, make sure you relax and even pamper yourself. If one source of stress in your life is dealing with pain from an injury that wasn’t your fault, finding a suitable injury lawyer could help to eliminate stress.

 

Alternative Therapies

 

Alternative therapies include things like massage, aromatherapy, acupuncture, and cupping. These therapies can help us to relax and release stress, while helping with a variety of other symptoms. Spending your money on alternative therapies is a much better way of reducing pain, rather than spending on medication.

 

Natural Supplements And Remedies

 

Why not try natural supplements and remedies? Herbal remedies and teas are thought to be very effective in reducing pain!

Experiments with the ‘placebo effect’ often prove that medication does nothing to help reduce pain. Try these methods instead!

Making your Muscles Grow: Selecting the Right Foods

muscle

For anyone who is trying to build muscles, it is important that you design a diet that will best suit your needs and which will enable you to work on building muscle mass. It is important that you eat the right type of food; otherwise, you might introduce too many fats that your system cannot handle.

Moreover, keeping to a healthy and well-balanced diet is crucial because it will enable your body to function properly without you jeopardizing your workout session or your health.

A healthy meal

In order to start your day right, and to introduce necessary proteins into your body, it is a good idea to eat eggs. However, be careful with how much you eat as it can influence your cholesterol levels significantly. Overall, eggs are the perfect meal if you are planning on improving your muscle mass; and it will help out with your workout session.

Muscels Growing FoodHealthy snacks

If  you want to grab a snack that will also help you out with the necessary intake of fats, protein, and fibers, then reach for nuts. They are a good source of calories without having to suffer from fats forming on troublesome areas around the body.

Be vary of what you eat

Everyone  likes a nice juicy slice of steak, but sometimes you have to think about whether what you are eating is healthy or not. There are plenty of unhealthy meats which should be avoided if you are focusing on building up your muscles. Moreover, make sure that you get your meat from trusted sources and that it is tested and has all the necessary grades to be qualified as healthy.

A unique dish

Make lentils your number one food source when building muscles; not only are they extremely healthy, they are great for when you need an added bonus to really boost mass building. Lentils are good to be stored for a longer period of time and they are easy to make as either a dish on its own or as an enhancer to salads or other main dishes.

Something is fishy

The best fish you can have for building mass is to choose salmon; not only does it contain a lot of healthy fats that are needed in your body, but it also has a lot of protein that is helpful when you are trying to gain muscles. Furthermore, fish is generally considered as a healthy way of living, and it is advisable that you introduce fish into your diet.

Go for cottage cheese

As weird as it may sound, cottage cheese is one of the top ranking foods for building muscles among bodybuilders. And for a good reason too, it packs a lot of much-needed proteins in small amounts of calories; which means that you can eat a lot without having to worry about gaining weight.

A little help on the side

Sometimes a healthy and proportionate diet is just not enough to gain the desired muscle mass, and for those who are struggling, there is always a chance to use supplements to make their diets more fulfilled and more complete. However, you should be aware that these food additives are only meant to help out and to be used as a shortcut or as a mean to gain muscles quickly without having to work for it.

On the other hand, you should always consider a chat with your dietitian if you are planning on taking any forms of food additives to make sure that you are going to harm your body.

Muscels Food

Eat, workout, sleep, repeat

Remember that a good night’s sleep is required for your body to grow, and it will also help with faster and better recuperation. But the most important ingredient in building muscle mass is patience. If you expect to see muscles quickly, then you should give up immediately. It will take some time for your body to process everything and to form muscles.

Moreover, a good diet and a good exercise plan is needed in order to make the muscles happen, and unless you have a strong will, and unless you are dedicated there is not much to be expected as a result otherwise.

Healthy Menu List for a Child’s Birthday

There are two schools when it comes to the food at children’s parties. There are those people who believe that the kids do not really care what they are eating, as long as they are having fun and as long as they are provided with enough sugar to keep them running. There are also people who think that it is important to think about the menu for the kids’ birthday and that it is also a good idea to think about how healthy the foods will be. We will take both of these into consideration and provide you with a few ideas for the kids’ birthday menu.

Pizza

It does not matter if you are going the healthy way or not with the menu for your children’s birthday, you can never go wrong with pizza. All kids love pizza. It is one of those eternal truths. If you serve children pizza, they will go berserk. It is just true. If you want to experiment a bit, you can set up a make your own pizza station where kids can create their own pizzas. If you want to go healthy, there are always pizzas that can be teaming with healthy ingredients. It is the perfect birthday food.

Hamburgers

Hamburgers are perfect for children who are older than 7, 8. You cannot really give hamburgers to a crowd of 5-year olds and expect them not to make a mess. For kids that are a bit older, homemade burgers are one of the best things that can happen to them. The great thing here is that you can control what goes into the burgers. Go with organic free-range meat, whole wheat buns, fresh lettuce and tomatoes, etc. You will have perfectly healthy burgers that the kids will go crazy for.

Fruit and vegetables

There is some doubt as to how popular these menu items will be at a children’s birthday, but you can always give it a go. Fruit salads (with or without added sweet stuff like ice-cream and cream) are always a hit while you will need to work a bit harder for veggies. It is most likely to have some success with cutting up raw veggies and partnering them with dips that the children will love – such as peanut butter or some homemade healthy alternatives. It is worth a try.

Something sweet

When we say something sweet, we mean a lot of sweet. Kids’ birthday parties are supposed to be about having fun and enjoying themselves and sugar is a part of it, no matter how you cut it. Plus, you do not want to be a jerk and have one of those candy-free birthday parties. Make sure that you have quality candy on offer and that you have plenty of it. Don’t go improvising with the cake. Make it sweet and delicious.

Something to drink

If you want to make your kids’ birthday party healthy or at least healthier, the best way to do it is with drinks. Get rid of the sodas and go for natural juices and other alternatives such as iced tea. Natural fruit juices are super tasty and delicious and kids will love them.

Five Heart Healthy Meals Any Truck Driver Can Make On The Go

If you drive a truck, especially for extended periods of time, like everyone else you are guaranteed to get hungry. There are times when you just prefer something healthy as opposed to the ordinary fast food that seems to populate every area of the globe.

You may argue that due to the nature of your job, you do not have the time to prepare meals. It does not have to be this way. You do not have to sacrifice your health and suffer the effects of the fast food grease on your heart.

The below article will demonstrate to you five, easy to prepare, heart healthy meals any truck driver on the go can make.

Fruit Salad
With this one you definitely cannot go wrong, and a large dish would be even more perfect. For this meal, you can get fruits of different kinds, wash them, and then make as many slices as you need. This is guaranteed to give you a healthy start to your day and is perfect for the morning, afternoon and night time. Fruits are rich in vitamins and minerals and are just what the doctor ordered. Be sure however not to consume pineapple on an empty stomach so you can choose to have that separately if you have a preference for that particular fruit. You can then top that off with a bottle of water. Your body and by extension your heart will thank you for it.

Vegetable Based Salad
A Caesar salad is another perfect choice to make.  To prepare this meal, simply get a dish and place the washed and vegetables cut into small pieces. This includes your carrots, cabbage, lettuce, tomatoes, and if you want you can also add some cranberries to the mix.

If you would like to add meat, you can use grilled chicken to make a chicken Caesar salad. For a different option, you may want to use grilled fish fillets instead. The good thing is that you can choose a combination of meats to use on different days, just make sure it is lean meat.

Sandwiches
These can include your grilled chicken sandwich, fish sandwich or simply an egg sandwich. Be very sparing on the mayonnaise however and be sure to add some lettuce and tomatoes to the concoction. Not only will it be delicious and extremely quick to prepare but will also be very healthy to consume. For this, you can choose to use whole wheat as opposed to white bread.

Whole Wheat Rice and Chicken or Fish Meal
For this, you will need to of course steam the whole wheat rice and prepare the chicken to perfection. You can choose grilled chicken or roasted chicken done to perfection. You will be guaranteed to lick your fingers when you are finished eating. If you are worried that your food will get cold, you can always warm it up at the truck stop using a microwave. Another option besides the chicken is fish. Fish is very rich in nutrients and will benefit you in many ways so you can choose to grill your fish or just simply do a baked fish option. Whatever you do, be careful not to fry it as too much fat is not good for you and will defeat the purpose of it being a heart healthy meal.

As a side, you can choose to eat some nuts and or also fruits. Be sure to drink lots of water with your meals and as much as is possible avoid drinks that are high in sugar content. So be sure to check the labels carefully. Also, be careful not to leave vegetables out of a meal of this nature. Tomatoes are a staple, and so are your carrots, cabbages, and lettuce, so go ahead and put your best cooking skills forward. This is one meal you definitely cannot go wrong with using.

Soup
A healthy dose of soup is just what the doctor ordered. The good thing about soups is that they do not take long to prepare, and you can add whatever you choose to the broth. Different types of soup you can make are chicken soup, red pea soup and among others, fish soup. These can be done to perfection and will be good for you on every level.

Even though you may always be on the go, and find yourself tempted to on the convenience of fast food, do your heart and health a favor by choosing from one of the above options. Choose wisely and prepare your best meal that suits your on the go lifestyle.

Healthy Eating Tips For All

Healthy and balanced diet is mandatory nowadays for all. It is a best way to maintain good health too. Here, healthy eating is all about consuming right calories those are suitable enough to generate right energy for your body. It is pretty common for people to put on weight when eat and drink more.Similarly, people, who eat and drink less, will be underweight too. There is a great necessity to be in a balanced approach with your diet always. A male requires 2500 calories per day and female needs 2000 calories a day. But, most of the people are consuming more than the balanced levels nowadays. This is the reason; we came up with some healthy eating tips for you in order to keep up your calorie consumption balanced.

1.    Eat more starchy foods like potatoes, pasta, cereals, bread and rice. These starchy foods contain more fiber and makes feel like fuller for long, when ate. It is absolute myth that these starchy foods are fattening. Eating starchy foods is the best healthy eating approach for all.

2.    It is always wise to eat more veggies and fruits. These are the best options for healthy living always and add well to your healthy eating too.

3.    If eating non veg food is your interest, then suggested eating more fish. Fish is always a good source of protein. Here, some of the oily fishes like mackerel, salmon, herring, trout, tuna, pilchards and sardines will contain Omega-3 fats, which are best option to prevent heart diseases too.

4.    Always keep away from sugars and saturated fat within your diet. It is absolutely true that our body requires fat, but watches its volume and type while consuming. When it comes to fats, there are two varieties as saturated fats and unsaturated fats. Saturated fat consumption can result into cholesterol for the body, which is highly dangerous. When consuming fats for healthy needs, always consider lean cuts. Similarly, sugar is high in energy and stimulates weight growth. Always try to keep away from saturated fats and sugars in order to reduce the chances for excess weight.

5.    Salt is another important ingredient that should be consumed less. Salt got tendency to raise blood pressure. This blood pressure very often can lead into dangerous heart problems. Limit your salt consumption to the lower extent without fail.

6.    Eating healthy is not alone enough for you to keep away from hazardous health problems. You have to be active all day in order to be healthy. It is essential add a suitable exercise regime into your daily routine in order to keep up the expectation s of the healthy eating intact.

7.    It is not good to keep yourself thirsty. It is essential for us to drink 1.2 liters fluid every day and less will result into dehydration. Here, drinking more water, milk and fruit juices are suggested as a part of healthy eating.

8.    It is essential for all not to skip the breakfast as another vital healthy eating habit.