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Not Losing Weight on a Vegan Diet?Here’s how you do it less than a week!

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Not losing weight on a vegan diet is a mystery that needs to resolve. This scenario can be a sign that there is something wrong with your diet. Losing weight is a challenging habit, mostly when you are used to eating animal products.

Not losing weight on a vegan diet simply has to adjust the ingredients of each meal. A vegan diet needs a different approach, and this diet does not need to be pure vegetables. There are reasons behind the mystery, but there are always ways to figure it out.

I tried several vegan diets. But my first try is memorable because I do not know what a vegan diet truly is. Well, there are foods and habits that you should avoid if you want to gain the benefits of going vegan, and lose weight,

In a vegan diet, you cannot associate it with being lean. According to a study, there is a common probable cause of cutting out animal products to lose weight. And perhaps this is one reason why not losing weight on a vegan diet happened most of the time.

What are vegan diets?

Vegan diets can be prepared and eaten in many forms. I tried most of the vegan diets, but the following are my favorites.

A vegan diet based on a wide variety of whole plant foods is what a whole-food vegan diet is about. It includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

Not-Losing-Weight-on-a-Vegan-Diet-3003Most of the time, I tend to eat raw fruits, vegetables, nuts, seeds, and plant foods. It is not literally raw, but it only cooked lower of the ideal cooking temperature, 118°F (48°C). This vegan diet is called a raw-food vegan diet.

Now you will realize that there are plants that contain a high level of fats. Some of these plant foods are nuts and avocado. Of course, you will have to set away these foods to your diet, and if you do this vegan diet, you probably are preparing and taking a fruitarian diet.

A vegan diet can provide you high-carb foods in the form of potatoes, rice, and corn. These foods contain starch. You can eat this vegan diet instead of having fruits in your meal diet.

I also tried eating before 6 PM. My usual foods are low-fat but high carb since I need energy for my daily activities. But after 6 PM, I limit my foods for easy consumption only.

So a vegan diet is not all about vegetables and fruits. You can add some exciting foods like nuts, cheese, and other foods with low-fat, of course.

Why are you not losing weight on a vegan diet?

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For me, not losing weight on a vegan diet depends on the habit of eating obviously. But do not blame only yourself. Maybe other factors need to consider why not losing weight on a vegan diet is happening.

Make sure food portions are enough when serving.

Sometimes when you eat, you need the right portion. Food serving depends on your age, sex, height, body weight, and physical activities. If you are not eating the right amount of food or you exceeded from calorie intake of your body, there is a higher chance of not losing weight on a vegan diet.

Eat an adequate amount of protein.

To maintain muscle mass in our body, we need an adequate amount of protein. Losing weight does not mean that you need to lose your muscle mass as well. If you think you are dropping muscle mass because of your vegan diet, you should think twice and look for alternative forms of a vegan diet with high protein and carbs and less fat. Additional consumption of nuts will increase the protein amount in your body.

Eating on time is essential.

Not-Losing-Weight-on-a-Vegan-Diet-04The amount and quality of foods are not only an important thing when you are on a diet. When I was on a vegan diet or any diet that I was taking, I made sure that I was eating at the right time. Meals during breakfast and lunch give me the fuel for my daily activities. With a vegan diet, it should be proportionate, and the right timing is what I need.

What Foods to Eat to Lose Weight While on a Vegan Diet?

Some foods can help you lose weight while on a vegan diet. Vegetables have minerals and vitamins that can give calories and high in fiber. You can get these from a variety of vegetables and fruits.

Grain Bowl

To make it simple, try using brown rice, quinoa, or whole grains for extra fiber. Then add some beans and mix of vegetables sauteed or roasted. You can add red tomatoes for additional lycopene, which is good for the heart. Some berries can be an excellent choice to boost brain functions and sweet potatoes for vitamin A.

Omega 3 Fatty Acids

Okay, let us move to another level of fat source food. If you think you miss omega-3 fatty acids, you will need some food with healthy fats. Foods you can add to your vegan diet are flaxseed, walnuts, canola oil, and soy. Soymilk is good for breakfast because of the fortified DHA.

The combination of fortified products like milk and yogurt and the omega-3 fatty acids, which can be found in fish like salmon and sardines, can give you energy. Its effects can be seen in your skin and muscle mass.

Iron-Source Foods

t154rsdzrd312Enough iron in our body gives us adequate energy to perform daily activities. In a vegan diet, legumes and leafy greens are excellent sources of iron. Of course, you cannot add animal and by-products to your vegan diet.

But the problem with this, protein-based foods have slow absorption compared to animal proteins. For easy absorption, you need to take vitamin C. Foods rich in vitamin C helps to boost absorption and calcium-rich foods. These can inhibit iron absorption. I tried this combination, and I have seen a good result, such as increasing metabolism.

Sharing My Thoughts

For a year now of taking a vegan diet, I make sure to include vitamins and minerals to my diet meal plan. Since a vegan diet includes high carbs and low fat, protein foods should not be missed. Aside from protein, fortified foods are essential for energy and aids brain function. Supplements also help my body to maintain fit and healthy.

Quit Sugar or Quit Life? A Wise Choice Needed for a Better Living

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Quit sugar while you are young and able. Never wait for the moment that you will regret because when it comes to health, prevention is better than cure.

Quit sugar – this was my Doctor’s first advice when I caught my blood sugar level on the peak line. The high sugar level is not a joke; thankfully, I was lucky to have my annual checkup monitored and ensured that I was fit and healthy. Watching my blood sugar level is essential because, as Doctor says, it would be bad for anyone’s health if he or she crosses the borderline. Meaning, it will not be easy to live an ordinary life, like enjoying eating sugary beverages, high sugar foods, and sweets.

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I have what they called sweet teeth that may be the cause of a spike in my sugar level. Well, why should I avoid it – this is what I asked my Doctor though I am familiar with the risk of having high sugar levels.

My Doctor gave me advice. It is plain and simple yet very significant for me to follow and understand.

Getting to the point, here are the benefits that quitting sugar can make our body.

Benefits on Why to Quit Sugar

For a couple of days, it is hard for me to cut sugar, so I almost think that I cannot quit sugar in my daily foods. But then again, I think of the effects it will lead me if I stay on track in eating vegetables.

As I observed the results, it affects my health. It is remarkable, and this proved the adequate proper nutrition that our brain and body need.

My body has high energy levels with a positive effect.

Having high energy does not need to consume dessert. Sugary foods are known to be a source of high energy. But we are wrong with this.

Yes, sugar really gives us an adrenaline rush, but it is not the best source of energy food. The focus on fueling the body with proper nutrients for energy-boosting are healthy foods. You can opt for whole grains, lean meats, leafy green vegetables, and my favorite fruits.

Try these foods in your meal or make a diet replacing your snacks or desserts with healthy foods, and you too will feel the difference.

Losing Weight Easily

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Who would not love losing weight quickly? When I heard about this, I totally agreed with my Doctor.

Quit sugar because it only has empty calories that have no nutrition.

Then I switch to healthy foods that can genuinely help me lose weight safely and effectively. The natural sugar found in fruits and vegetables and with the fiber it contains, it helps me to lower blood sugar levels.

To let you know that added sugar in foods can make your body resistant to insulin, which increases fat storage.

Increase Emotion and Mental Health

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There are questions about why many are finding it hard to quit sugar. One of the reasons why artificial sweeteners are hard to avoid is the compulsive reaction to feeling better. But this is not helpful when you are trying to reduce weight.

Remember that obesity causes high blood sugar levels, which creates mood imbalance, stress, tiredness, and even poor eating habits. I mentioned this earlier. So when you know you have a sugar addiction, it is high time to make a strict discipline when it comes to your eating habits.

Sugar addiction is a habit that needs to address when you want to quit sugar. I admit it is tough to stop eating sugar and unhealthy foods.

Especially, sugar has such addictive properties that it may have more control over our own choices than we make! Suger is one of the biggest causes of mental health issues. The study shows that increased depression, anxiety, mood swings, and focus loss are common problems because of artificial sweeteners.

Again, I suggest you start eating fish, nuts, leafy greens, and lean meats, making you feel better, way better than sugary foods.

Decrease Levels of Inflammation

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Okay, so here it is. If you quit sugar, the essential health benefits you will get is to lessen the inflammation in your body. Inflammation increases when too much artificial sweetener is consumed.

Inflammation leads to different diseases like chronic pain, headache, and allergies. In a recent study, I found out that inflammation can also be linked to Alzheimer’s disease. Imagine with high blood sugar levels can cause you other conditions because of not quitting sugar.

Trust me, all of these can be avoided with combined exercises, diet, and of course, quit sugar. You will be surprised by inflammation problems and other diseases related to artificial sweeteners.

Sharing My Thoughts

Let us see; if there are genuine downgrades if eating sugar foods is about to go beyond control. It is real, and I feel the difference that I learn to quit sugar.

The first improvement I felt was my brain functions were staying sharp. There was less anxiety or loss of focus because I started to quit eating sugar. How about my blood sugar level?

Oh yes, it is slowly decreasing as well as my blood pressure. One common factor of having these diseases is gaining weight over time. Obesity is a consequence of excessive sugar consumptions, which increases the risk of high blood pressure and blood sugar levels. The result of this menace is a heart attack, stroke, kidney damage, and more severe health problems.

Aside from quitting sugar, make sure you do not smoke and keep away from stress. Have some time to exercise to eliminate stress. Please don’t fall into stress eating, which I was guilty of eating. Most of the food that I consumed before was sweeter food, and I did not even skip diet drinks. They were my favorite stress foods. And the result, more catastrophic health problems.

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So I decided to quit sugar and start living a healthy lifestyle and also saving money for healthier food options. Besides wasting your money on buying sugary foods, consulting your Doctor is another factor why it is expensive if you are not going to quit sugar. Take it from me, and this is one of the reasons I choose to restart my diet into a healthy meal plate daily.

Plant Based Diets: The Very Extra Ordinary Meal Plan

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Plant-based diets encourage many people to shift from eating meat for nutrients such as protein into plant-based sources. Most of us believe that being vegetarian is a boring idea, but well, there are ways to enjoy it.

Plant-based diets can be enjoyed because there are many types of it that you can enjoy. There are no restrictions that other diet plans have. All you have to do is enjoy the plant-based diets.

Now, the million-dollar question is, how do you enjoy plant-based diets? Here are some ways on how you can enjoy this kind of diet.

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Kinds of Vegetarian

But, first, know what kind of vegetarian you are if you want to start your next day with this healthy meal plan. To identify the types of being a vegetarian it depends on what foods you choose to eat. Suppose you eat more meat, fish, or both. You should also know if you are eating lots of eggs and dairy. These are essential pointers so you would know that vegans do not eat these kinds of foods. They are avoiding and limiting their consumption of animal products and any food which has by-products of animal products.

Plant-Based-Diets-003Lacto Vegetarian

When you are a Lacto vegetarian, you are not eating red or white meat. But you are eating by-products of animals like cheese, milk, and yogurt. Of course, in moderation, so it will not affect the proportions with other plants, you will eat.

Ovo Vegetarian

Being an ovo vegetarian means you are eating eggs but not meat, fish, or any dairy products. It is as simple as saying you can egg with your plant-based diets.

Ovo – Lacto Vegetarian

This is a combination of eating eggs, yogurt, cheese, and other dairy products. But still no meat in your plant-based diets. Well, if you see this kind of meal plate, then probably the person is an ovo-Lacto vegetarian.

Pescetarian

Plant-Based-Diets-004Also known as pescatarian or a person who loves to eat plant-based diets but with fish and seafood. The only restrictions are the eating of meat and fowl. So we can say that if you are having this kind of diet, you are a semi-vegetarian. Well, at least you love eating plant-based diets.

Pollotarian

When you are pollotarian, you are consuming poultry and fowl. This type of vegetarian restricts meat, fish, and seafood.

Flexitarian

When you eat a little amount of everything like meat, fish, seafood, and products from animals, this also includes consuming poultry. Maybe we cannot suggest that this can be called vegetarian, but with less meat to your diet, it means you are most likely a vegetarian.

How to Make an Exciting Plant-Based Diets

Choice 1: Adding Tofu

tofuaddedIf you want to add a good source of protein, zinc, and iron, then adding tofu is a healthy option. It has low cholesterol and yet can give you a good source of omega 3 fatty acids. It also has calcium, which you can get from milk or dairy products. Firm tofu should provide you with satisfaction in your plant-based diets. Why? Because you can enjoy it even when you saute or grill it.

Choice 2: Trying Legumes

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Legumes are a good source of protein and soluble fiber. Maybe you are wondering why protein? Protein gives us the energy for our daily tasks, so adding some legumes like beans are the right choice. But when you want to have an excellent protein source, you can add lentils. It also has twice iron nutrients compared to others. Aside from that, lentils have higher B vitamins and folate, which is suitable, especially for women. Having these in your plant-based diets can resolve any deficient of B vitamins and protein in your body.

Choice 3:  Exciting Nuts

nuts4041When you are not a fan of legumes and tofu, why not give a try for nuts? Adding some nuts in your plant-based diets can be exciting. Some nuts you can add are walnuts, peanuts, almonds, cashews, pecans, and macadamias. But make sure you will add just the right amount. Half a cup is the daily serving for nuts. More than that can alter the benefits it provides to your body. Nuts, if overeaten, give you additional weight, causing bloat. But you can burn all the calories from eating nuts by doing some exercise. Different nuts can offer you extra nutrients, but all of them carry a whole package of calories that your body can use if you consume the right amount.

Choice 4: Loving the Whole Grains

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Grains can be in many forms like cereals, but make sure that you are choosing whole-grain cereals. Whole grains are better than other regular grains because it gives B12 vitamins that you can get from eggs and other dairy products as well. Other than that, whole grains can provide you with zinc, insoluble fiber, and fights off cholesterol in your body. It also reduces your chance of getting colon cancer and other digestive problems.

Choice 5: Tossing some Dried Fruits

dryfruits023Dried fruits can be a good twist for your plant-based diets. You want to know why? Well, because it can give you iron and protein in exciting ways like adding some nuts. Some dried fruits you can have are apricots, raisins, prunes, mangoes, pineapples, and berries. Aside from iron and protein, it has a wide array of minerals and vitamins. You will be surprised that even kids will like eating plant-based diets.

Our Insights

Indeed, plant-based diets have clear benefits, and one of the best reasons is lowering the level of blood cholesterol, which is a factor of coronary artery diseases. It can also reduce the risk of type 2 diabetes and gallstones.

According to a study, those who have plant-based diets for a long time have less chance of getting cancers. The nutrients like vitamins and fiber help our body to have a robust immune system and proper functioning of the digestive system.

Though there are different types of vegetarianism, it always leads to a single objective. To get the proper nutrients without eating meat and by-products of animals. And you can tell yourself that eating plant-based diets is not bad at all.

Healthy Food Hacks, the Easy Meal Preparation! Ready, Set, Eat!

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Healthy food hacks should be followed when you want to eat right away and no time for long food preparation. It is precisely why these hacks are essential and a better way to stay away from unhealthy foods.

Healthy food hacks are sometimes treated as a bunch of hearsays, and no one believes it until it will work well. The healthy hacks for eating nutritiously are useful following proper techniques and tips. But you should still be aware of the challenges that you might face along the way.

So if you want to change, you better know some challenges and give a bit of adjustment period. Finding the right choices of foods for a more comfortable and more convenient way of eating the moment you need to.

Now here are some hacks while preparing for healthy foods. And the importance of these is vital, especially for people who are always on the go and have limited time.

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Healthy Food Hacks for Easy Meal Preparation

There are different recipes for easy foods that you can enjoy while you are on a diet. Most people experienced a hard time addressing cravings, and if you are one of them, here are the recipes you can do. Food preservatives should be avoided when you are on a diet, especially a plant-based diet.

Eggplant Bacon

When you love bacon, this recipe is best for you. Making a vegetable version of the eggplant is one of the food hacks. In this recipe, the thickness is essential. Make sure you slice the eggplant thinner than usual. Use olive oil to each slice and sprinkle some cocoa sugar, smoked paprika, chili, and garlic powder with sea salt. No need for frying the eggplant; Just put it in the oven with 275°F until crisp and browned. Usually, the baking of eggplant bacon is about an hour and 45 minutes but not exceeding 2 hours, or you will get an over toasted and unhealthy food hacks.

Healthy Muffins

Spinach-Banana-Muffins-01242Do you want to try new flavored muffins? This recipe is about baking a muffin out of blended banana with spinach or beets with add-ons of chocolate oatmeal with no artificial sugar. The muffins you will be cooking should be moist, and the color may vary from green or red. Now you can have this perfect breakfast in the form of a muffin.

Additional healthy food hacks for baking:

Since baking is the quickest and one of the healthiest ways of preparations, you can replace margarine with nut or seed butter. Replacing the margarine will provide healthier fats, fiber, protein, and antioxidants. You may also observe some moisture in the water, especially with banana-flavored and cookie bars.

Dairy-Free Topping

Of course, when you are on a strict diet, dairy products are off-limits. So if you want to enjoy whipped cream, you can have the cream of coconut for a healthier version. Get a whisk or electric mixer and beat the well-chilled coconut cream. You can also add cocoa powder or vanilla if you want extra flavor. But you can already enjoy the whipped cream with fresh coconut cream.

More Protein in Pesto

The common ingredients of pesto are nuts, nuts, and more nuts. Lots of nuts make your pesto more exciting. Aside from protein, it also gives fiber and adds more vibrant color to it. But the better hacks for pesto are pistachio nuts rather than pine nuts.

Seeds Snacks

One of the cooking hacks that you may choose is eating watermelon seeds. They are edible and mild in flavor. You can eat it as it is, but you can also sprinkle on top of kale salads and avocado. It will give an extra crunch and additional protein if you are into a plant-based diet. But make sure that it has low protein content if you are doing a low sulfur diet.

Chilled Margarita and Tequila

Cdhdfvb36vCapping your day is essential if you had a long stressful day. When you are working and waiting for the weekends, there is no way you will forget a chilled Friday night with margarita and tequila. For a more exciting happy hour, combine margarita and tequila with brewed green tea. Then squeezed lime and tangerine with fresh herbs. Best to pair with these fresh juices are sliced ginger and basil leaves. Now you can have refreshing and more flavorful with controlled sweetness. You don’t need to add sugar. So this drink will relinquish your tiredness.

A Twist to your Takeouts

Most probably the regular takeout each one of us is having with Chinese cuisines. For some unknown reason, this is one of the favorites to take home. But do you wonder why? Well, Chinese cuisine can add some twists like adding homemade sauce, brown rice vinegar, fresh fruit juice, and some herbs and spices. It will increase the taste of Chinese cuisine.

Upgrading your Smoothies

How about when you have little time to spare for your smoothie some additional nutrients? You can consider adding fiber, plant protein, vitamins, and antioxidants. Well, you can have all the nutrients by blending white beans. It will give some extra creamy texture but satisfaction at the same time. You will enjoy your smoothies more than ever.

Cutting the Misleading Healthy Food Hacks

Not all cooking hacks are healthy, so you should be aware of processed foods such as chips, frozen meals and canned goods, which contain more significant amounts of preservatives.

Here are simple ways to do some food hacks.

Plan your Meal Ahead

ZXsfdsdftgMaking plans for what you are going to eat is a simple way of healthy hacks. So before you go shopping, list all down what you need to buy for cooking. You should avoid unnecessary items. A trick that you can do is getting yourself full before going to the grocery. And you will see for yourself that you will buy the things that you need.

Look into more Actual Menu.

When you want a good recipe, you need to make it simple and nutritious. Do not expect a perfect menu and plate presentation after you prepare it. After all, you are after with the nutrients you are going to prepare.

Preparing Meal in Single Time

Making meals for breakfast, lunch, and dinner can save time and effort. While doing these meals at a time, make sure you have the container stock in your fridge. It is an excellent way of saving time for professionals with a full schedule and limited time to prepare for meals.

Ready your Healthy Snacks

When you are in a hurry, healthy snacks prepared are what you need. Make it simple and easy to eat. You do not need an extravagant snack. Some ideas of snacks that you can eat correctly are protein bars with low on sugar, sliced carrots, and celery sticks with hummus. Greek yogurt with apples and berries is the right choice. You will not need to add sugar to your snack if you are after weight loss. The natural sweetness from apples and some flavor from berries will do the trick.

Some cooking methods

Baking is a good alternative for cooking vegetables. In baking, you can skip using oil, which can alter the nutrients. But if you are into frying, you can use an air fryer. This method is like baking, which uses less oil and a faster process like ordinary frying.

Eating Slower

Healthy-Food-Hacks-for-Easy-Meal-Preparation-002We eat enough amount to be appropriately digested, but our stomach cannot do it alone. Before swallowing it, chewing it slowly and mindfully can break down it into pieces. It can make you digest as soon as possible.

Artificial Flavor

Beverages with artificial flavor and sweeteners should be avoided. Soda, juice, and some smoothies are full of calories and sugar. You should know this because flavorings are like preservatives, which can affect your insulin resistance. So now that you need health hacks consider sugary beverages in your “Non-Healthy Food list.”

Instead, you can drink plenty of water for rehydration. Drinking before eating can make you fill up quickly. You do not need to eat some snacks.

Look for the Labels

Each item found in grocery stores has a nutrition label. If you can read some promising labels like reducing fat, low calorie, or sugar, you should be convinced with that. It would be best if you looked for the first few items in the label. That would describe what the primary ingredients are.

Most importantly, you should know the calories you will be eating. Counting calorie intake should be serious, but to make it less complicated, there are few things to be considered low. Sugar, salt, and unhealthy fats foods have higher calories. Make sure you will choose less percentage of these ingredients for lesser calorie intake.

Our Insights

We know the importance of healthy food hacks. But it would be best if you did not deprive yourself of treats sometimes like once a month. Make sure you will not skip your regular workout to burn the excess fats and calories. Also, make it a habit of eating veggies to maintain body weight. Skip pasta and bread for fewer carbs.

How to Make Hand Sanitizer at Home with Active and Natural Ingredients

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How to make hand sanitizer? First, the making of sanitizer is not a substitute for proper handwashing. BUT it can help because of the active and natural antiviral ingredients. Do you want to know what are the ingredients and simple steps on how to make it?

How to make hand sanitizer using the ingredients ready at home? You can make a different version of it; however, it always needs to contain alcohol. Why alcohol?

The alcohol can be found in hand sanitizer is the main ingredient why, because it can be used to kill germs and virus-like the novel COVID-19. Without vaccines available, it is the first option for many while away, and there is still limited supply.

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To kill the virus, health experts recommend hand sanitizer should not be less than 60% alcohol content. But the good news about making it at home is that you can choose other ingredients you can mix with alcohol. Now, this is what we are talking about!

I am feeling like a chemist, and safety is my top priority on how to make it at home. Before the killer virus is roaming around us, it has been taken for granted. Even using alcohol and handwashing has been forgotten before the onset of the dangerous strain of flu. But now, a little bit of exposure outside is hazardous, so I decided to make my own sanitizer. 

But making hand sanitizer is not an excuse to forget proper handwashing with regular soap and warm water. It was only a resort when I touched some surface, which I am not sure if it is clean. For example, at the grocery store, I cannot be sure that the shopping carts are fresh, so I am using it in spray to make sure that all the surface is free from viruses and germs.

What is a homemade hand sanitizer?

Homemade hand sanitizer is made of all-natural ingredients. Of course, it should never miss the alcohol for antiviral and antibacterial properties. It will be enough for your hand sanitizer safe to use and will surely kill the bacteria without lab testing.

How to Make It

Essential Oils

Let us begin with the ingredients to be used to make hand sanitizer. One of the components for homemade sanitizer is essential oils. My favorite essential oils are lemon, orange, and tea tree.

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These three essential oils have natural disinfectants aside from they smell nice and clean. Tea tree oil has been tagged to be a natural anti-inflammatory and proven that it can kill viruses, bacteria, mold, and fungi.

Just take note of the lemon and orange oils, which can make your skin more sensitive to sun exposure. It is called photosensitivity. So the best way to prevent this is to dilute these oils. Why I chose these oils? Well, these oils have high antiseptic properties. There are other oils, but I have seen more advantages using lemon, orange, and tea tree essential oils.

If you have some issues with pure essential oils, you can try the preblended oils. 

Alcohol

When we say alcohol, I am not only pertaining to isopropyl alcohol. There are many substitute liquids with alcohol content. Alcohol is the main ingredient of the homemade sanitizer. My top choices for my alcohol for making hand sanitizer at home are the following:

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My first choice of alcohol is those with the least amount of anti-microbial properties. Meaning, I am considering not less than 60 – 80 % alcohol. This percentage of alcohol has nourishing properties to our hands. But it can still be used as a germ-fighting hand sanitizer.

Less than 60% alcohol can be used to make homemade hand sanitizer. The vodka, for instance, can be used because of the anti-microbial properties in this liquid. Most vodka contains around 40-45% alcohol, which is enough when diluted to make sanitizer at home. However, using vodka for hand sanitizer can cause a slight drying of hands.

Using more than 80% alcohol in hand sanitizer is known as a high grain hand sanitizer. This type of sanitizer can dry your hands, so using it often is not advisable.

The Gel Hand Sanitizer

bBfs245yFThe ingredients for this are alcohol, aloe vera gel, and tea tree oil. To make this, mix three parts of alcohol and 1 piece of aloe vera gel. Then add a few drops of tea tree oil as you like for fragrance. You will gradually see the change in the texture until it reached a gel-like formula.

The Spray Hand Sanitizer

Yce2cdWIf you found the gel hand sanitizer sticky to your hands, you need to know how to make it. The ingredients you will need are alcohol, glycerol or glycerin, hydrogen peroxide, distilled water, and a spray bottle. For this, I opt to use an aloe mixture to lessen the sticky texture of the hand sanitizer.

There are various ways to mix these ingredients for the spray sanitizer. 

Mix the 12 ounces of alcohol with 2 teaspoons of glycerol. Glycerol is needed for it to keep the sanitizer from drying out your hands. But no worries if you do not have glycerol. You can use moisture after applying it to keep your hands hydrated.

Then mix one tablespoon of hydrogen peroxide to 3 fluid ounces of distilled or boiled then cooled water. You can adjust the alcohol at least ¾ if you want a lower concentration solution. 

After making the mixing, you can put it into spray bottles. Then you can add some essential oil for more scent.

Sharing My Thoughts

In making homemade sanitizers, alcohol is the main ingredient of the solution. You can choose aloe vera gel to protect your hands against its drying effects. Aloe vera has humectant properties that can lock the moisture in your hands. For substitute to aloe vera, you can use hand lotion after using the hand sanitizer.

Adding essential oils to your hand sanitizer can tone down the effect of alcohol. It will disinfect your hands, and at the same time, it adds scent to it. Make sure that it has at least 60% alcohol for an antiviral solution. 

It would be helpful to apply moisturizer after hand sanitizer to keep your hands in top shape, even using hand sanitizer. It will also prevent irritations because of the higher concentration of alcohol. Remember that your hands are delicate as well, so you should not take for granted to take care of it.

Kids Mental Health: The Right Approach According to Expert

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Kids’ mental health is one of the major problems faced by each family. Imagine the things a kid could do before the pandemic outbreak and compare it with the sad reality now. Is it not frustrating that your kid cannot enjoy the spring break and summer breeze?

Kids’ mental health can be in torture during this crisis. No more free time playing outside and interacting with friends is not possible yet as long as no vaccines are made. 

The coronavirus outbreak has made major disruptions not only for the kids but for the rest of the family as well. Face-to-face learning is not yet possible, and this is one of the most significant dilemmas among the kid’s mental health. 

The feeling of anxiety and negativity has been the mind-setting of the children since it has been almost six months that physical interaction with other children is prohibited.

Now, it is not time to get scared of the effect of the pandemic outbreak. The most important thing now is to make kids feel love and at ease so that the anxiety will be gone. As a mother or guardian of the child, the global pandemic should not make you affected. Let the anxious feeling be gone.

Reassuring your child with the safety of returning to school is essential. However, make sure that you discuss the changes that he may expect at school. For example, your child needs to learn and adapt in advance of wearing protective clothing like masks and maintaining significance distancing from friends and teachers while at school. It’s crucial to often reminding to keep the safety measures between your child, his/her schoolmates, and teachers. Explain and emphasize why it is the critical factor to maintain distancing while at school for him and others, so your kids’ mental health will not be affected by the Coronavirus outbreak.

The Right Approach to your Child

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The very first problem with the children now is knowing the facts about the pandemic. Explaining to your child about the World Health Organization protocol is everything to help your kid’s mental health while the vaccine is on the way.

Approach the conversation with empathy.

Every kid needs to be treated with empathy to make him/her feel that there is nothing to fear about Coronavirus. Wearing masks while playing can be uncomfortable to them, but with the right explanation, for sure, they will understand. Giving them enough information to know that the best thing to do is to follow the health protocols, it will ease eeriness and anxiety about the pandemic. Worries and emotions have a significant impact on younger individuals, especially to children. 

Encourage your kid to have regular handwashing.

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While going back to school is at grasp, the importance of handwashing is the best solution for kids. The WHO encourages everyone to wash their hands regularly, and it can be taught to our children. A trick for your child is “learning should be fun,” and following the hand washing will make him/her enjoy the process. A strategy is to sing along with their favorite song or do it with a dance for more fun. Probably they would ask why they need to have frequent handwashing? Better be ready with an honest answer that viruses and germs are invisible, yet it could be anywhere and can be transferred to our hands. Once they understand the importance of handwashing, they will likely make it a habit.

Introduce e-learning and guide them in using digital tools.

QcdFTRLAs5X8ssaSchools will continue, but face-to-face classes will be prohibited. Do not make this affect your kid’s mental health. Assure your child that reopening of schools will have a little change in how she/he will attend classes. Help him/her to be familiarized with digital tools and how to share information with his/her classmates. It will be the advantage of your child if he/she will know the proper adjustments ahead. Learning may happen at school, but bigger chances are at home. So supporting your child in the meantime is needed. Safe and monitored use of online games, social media platforms, and video chat programs will be great opportunities to connect, learn, and play with their friends at school.

Look for symptoms of anxiety and stress.

Kids-Mental-Health-The-Right-Approach-04This pandemic shows that even a child can suffer from anxiety or stress. Ergo, keep an eye on your child. The impact on kids’ mental health is essential to be countered with a demonstration of empathy and support. Look out for misinformation about the Coronavirus. This information, when reached by your child/ren, can have a grave impact on his/her mental health. Encourage them to seek your guidance always so they can share information with you, and you will be aware of what they have read and seen online. 

Also, be familiar with cyberbullying. It is now a common incident happening online. Your child cannot avoid this, therefore, orient them with this kind of intimidation online. It would be best if you emphasized that your child should trust you in this matter and let them feel that they are not alone. The feeling of comfort is essential for a child since, at this age, mental and emotional stress can affect them easily. Honest conversations will make them understand and make you a trustworthy person for your child/ren.

Help them familiarize themselves with the school policies about safeguarding and against bullying.

Informing your child about the school policies and protocols will be an appropriate approach to ensure your kid’s mental health is always on guard. Schools should be the second home of your kids, and they need to know that they are safe at schools. Meanwhile, you must have constant communication with the school office to give you a day to day after school report.

Anxiety is contagious.

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When your child feels your anxiety, your child will likely manifest the same emotions. That is why controlling your stress as a parent will help your kids’ mental health and emotions. Being cool despite your worries should be the ambiance surrounding your kid/s. 

How to analyze kids’ mental health?

Having a conversation with your child/ren is the first step to know his/her emotions and mental health. Here is guidance for a child at a different developmental level.

Age 2 – 6 or Pre-School Kids

Stay calm around them and let them feel the parental emotions with the following when they are around.

Keep unnecessary images that can create scary pictures in their mind. Words from adults have a significant impact, so be sensitive about the topic with other adults. Comfort them during uncertain situations like having the illness. To avoid getting sick, preventive measures like hand washing and wiping surfaces will do the trick.

Age 7 – 12 or School-Age Children

This age can understand certain things around them like the Coronavirus. As a parent or guardian of children between this age, it will not be hard to explain about the pandemic. Give them information on how to prevent, and why is it essential that proper hygiene is the key to stop spreading the virus. Being mindful as well in preparation for stocking food at home in case quarantine will be placed for a month or two. Continue to guide them in watching television or digital platforms, so they will understand what they are seeing. Reading books and playing together are some ways to help them enjoy staying at home.

Age 13 – 18 or Adolescents and Young Adults

sBFTRLAs5X8Teenagers and young adults though they know more about COVID-19, this age are potentially in danger. Why? Because they are more curious about the pandemic. They will research and watch different news on TV or videos online about the Coronavirus. But never let them sit alone to contemplate as curiosity can bring them to future risk that it is still essential to monitor them and ask them how they are feeling. Guide and inform them about trusted sites to know about the Coronavirus. Involve them in indoor activities with the rest of the family members.

Sharing My Thoughts

Consider that kids’ mental health is one of the priorities in your family at this time. The COVID-19 is a pandemic that affects the world; thus, it is essential to know the right approach to protect your family. This outbreak does not only affect the jobs and social status of a state. Further, emotional and mental health is also on the verge of these pandemic casualties.

Filling Foods for a Healthy Tummy and Cravings Satisfaction

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Filling foods are not exactly the food that will make you feel full and stuffed. Sometimes you need some food that can give you satisfaction and make you feel complete with just a few bites.

Filling foods can be in many forms, but the number of your intakes is the most important. The foods that can easily fill you up and feel satiety are fiber and protein. Therefore, it should be in your diet plan so you can avoid getting full without satisfaction.

When most people are eating, satisfaction is important, and you list all the healthy meals that you enjoy eating. Knowing what gives you nutrients is crucial, so you know the right meal to include in your diet. Disregard the sugar because it contributes to gaining weight.

Based on the report, some researchers found out that rice and other baked are delicious but consumption of these reduce and slows losing weight. Especially if a bowl was consumed for dinner, the chance suggests overweight.

Meanwhile, in a study over a decade from a university, some foods rich in fiber, water, and protein are the selection of what you should intake. Sometimes, simple meals can be eaten to give you a higher level of fulfillment because of its calorie content. And these simple foods can be eaten with less effort.

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Yes, protein is what your body needs to feel filled longer than eating carbohydrates and fat. You can get this nutrient from fruits, vegetables, beans, and whole grains. Proteins are essential in your diet, according to a study. You cannot deny this nutrient will help you feel full and satisfied.

Top Filling Foods for your Diet

Beans

Filling Foods beans-0213215Beans are common in different dishes like salads and noodles. So why beans? Well, it simply contains protein and fiber. You can add it to your soup and pasta dish as well if you want foods in your meal.

Broccoli

Broccoli and other cruciferous vegetables are considered to give you a few calories. But do not set this aside because of this reason because you can still add this in your meal so you can get the detoxification properties. Your body needs detoxification to increase the absorption of nutrients. Aside from broccoli, you can also consider cauliflower as a substitute.

Tuna

If you want to lose weight, try to include fish in your meal. If no fresh tuna is available, you can grab a canned tuna. As long as you cook and place it under heat, it can give you protein, healthy fat and calories. These nutrients provide you with satiety with fats that are good to your heart and brain.

Chia Seeds and Yogurt

If you want a twist with your favorite smoothie and yogurt, you can add Chia seeds to it. Given that yogurt, especially Greek yogurt then you can add chia seeds to slow the digestion of protein and fiber. Therefore, you can have a more prolonged feeling of satiety, and you can avoid eating in small amounts every now and then.

Chicken and Eggs

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Forget the red meats and choose egg and white meat such as chicken. Lean proteins can aid in fulfilling your satisfaction and trigger the hormones that control hunger. Aside from protein, chicken meat has a thermal effect. So whatever calories you intake before the chicken, it can be converted into energy that your body needs.

Aside from chicken, you can add some boiled eggs in your salad. Eggs are a great source of protein and healthy fat. Then drizzle it with olive oil for satisfying snacks.

Oatmeal

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Do you say food but non-gluten? Well, oatmeal is best for you or you can eat wheat bread. But I would rather choose oatmeal for a more satiating effect compared to others.

It is one of the most nutritious meals that you should eat if you want to have soluble fiber. Soluble fiber like to be found in oatmeal can give you slow digestion fiber, which will keep you fuller for longer times and prevent over-eating. Also, it improves your health, such as blood cholesterol and heart health. Make sure to eat oatmeals every morning to fill your stomach the fiber it needs for a day.

Nuts

It has been considered that eating nuts is an excellent way to give the body calories that you need for the day. Nuts and its processed form, the butter, are good sources of protein and fiber. It is enjoyable because of the texture and creaminess that satisfy your cravings. Aside from bread and other famous peanut butter desserts, you can add some of it to your oatmeal. You will be surprised by the fulfilling taste it can give to you.

Potatoes

Yes, potato is a filling food you can have. So when you are at a restaurant, avoid eating potatoes as appetizers. It can give you satiety, so you will be limited by it if and can prevent your satisfaction. But if you are on a strict diet, you can add potatoes with your meal. Adding some cheese, butter, and bacon bits, it can give you satisfaction, and your stomach is filled.

Cheese

Cheese-2011151If you have peanut butter, do not forget to add some cheese. Some of the cheese that can fill your stomach quickly is cottage cheese or ricotta. Make sure the cheese you will add contains less fat and high in protein. Avoid cream cheese or bagel because it has less protein and is high in fat. For your snack, ate this with fewer carbs and for breakfast, you need this as a source of sodium.

Our Insights

Indeed, filling food is essential as you watch your diet to avoid unhealthy food that has no direct effect on your health. Managing your wellness and nutrition has a long-term effect on your health. Some diets may lead to a deficiency in some nutrients, causing some serious health issues. So stick with a diet including fruit which helps your appetite and benefits you such as avocado or apple. These fruits have a sweet flavor.

So it is better to know the kind each meal daily. This, it can monitor your health over time.

Vegan Diet Tips – 8 Ways to More Appealing Healthy Meals

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Vegan diet tips were the start of new beginnings when you opt-in eating meant in any form. It is essential, especially when you are very conscious of your health, and you want to try new things that can give you an incredible feeling.

Vegan diet tips need the determination to start, especially when you love eating meat rather than vegetables. But when you say a vegan diet, what is the first thing that came to your mind?

Maybe it means that you should start eating green and those foods rich in fiber. There are also healthy foods that are high in protein, so you will not worry about food rich in protein.

So who are the people interested in vegan diet tips? We have identified that people who are trying to lose weight, lower blood sugar levels and bad cholesterol need to control what they are eating. For those who love to eat meat before, probably you should cut some portions to get the balanced diet you need. Try these vegan diet tips that will surely keep your body fit and healthy.

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Vegan Diet Tips

For first-timers…

Tip 1: Take it easy and do not drastically start your vegan meal.

Transition is essential when you are making your meal plan, especially when you are about to change into a no-meat meal plan. Being a vegetarian is a challenging lifestyle in our society, especially in some countries. For vegan diet tips, you should start with a couple of steps. Make sure you are not cutting your meat food 100%. Instead, start with little portions daily. Try replacing red meat into white meat. It can help change your taste when it comes to food.

Tip 2: Know the set of food you are going to eat since Day 1.

Vegan-Diet-Tips-8-Ways-to-More-04What is the food included in the menu? For a healthy start, you will need to add grains and beans. Preparing your stomach and your body for a vegan diet, you will need these foods. Why these foods? Because it can be a good source of fiber.

Tip 3: Begin with the dishes you love and know.

Preparing for food takes your knowledge about it, and it is good to know that you are familiar with it. We are suggesting this as one of the vegan diet tips that you should acquire, especially when you need new tricks as a new vegetarian. This tip will make your recipes meat and dairy-free.

Tip 4: Look for different recipes.

Also, do not stick with the recipes you already know. Discover more alternatives dishes that you can cook and look for ingredients that will perfectly fit your vegan diet. So why is it important to look for different recipes and convert them into a plant-based dish? Start looking at dishes and recipes from countries such as India, Egypt, and the Middle East since most of their cuisine is plant-based. You spice it up with some herbs so you can enjoy it and never get bothers.

Tip 5: Create some alternatives.

Some other ways to enjoy your vegan meals is to make some alternatives that can replace meat or poultry. You can try adding tofu or tempeh as alternatives for protein. It can create another recipe that you can enjoy without adding some meat. For other ingredients, you can use lentil or cashew and banana. Lentil can replicate the taste of bolognese, and the cashew and banana can give creaminess for yogurt.

Tip 6: Look for another dairy substitutes.

Too much dairy is one of the factors which contribute to weight gain. But when it comes to cheese, it is a different story. There are different kinds of cheese, so choose the one that is right for you. In a vegan diet, you can have alternatives like goat cheese. You can mix the cheese with almond and cashew. The creaminess of your vegan diet can be subtle, but you can get your daily recommended daily from these alternatives.

Tip 7: Shortcut for vegan meals.

When you have no lots of time to prepare your vegan meal, you can have some shortcuts. If you have limited resources, you can start making homemade ingredients and foods for your cooking. Especially when you are transitioning, and vegan cooking still feels like a whole lot new to you. There are different options to substitute products for your vegan meal and make sure you explore every choice you know you can have.

Tip 8: Create your own vegan meal.

Vegan-Diet-Tips-8-Ways-to-More-03You will probably wonder what kind of vegan meal you can have if you want to surprise your family without noticing that there is no meat in your dishes. Well, vegan meals are related somehow to Greek palate. However, your vegan preparation should have more kale salads and exotic nuts. It is one of the vegan diet tips, but you can always choose familiar and appeal to have a full array of conservative plates. When you say vegan meals, it does not mean that it will be less healthy, appealing, and does not evoke a sense of comfort.

Our Insights

When changing your meal from ordinary to vegan meals, you will be feeling a little less excited and interested. Why? Because hearing all about vegan meals will give you the impression of restricting yourself from eating meat, which provides you with protein. But our vegan diet tips include meat substitution that you will surely enjoy without hesitation.

Share your knowledge and interests when it comes to cooking and preparing vegan meals. You can invite your friends, relatives, and neighbors to work with you in the kitchen and make your favorite dish with a twist of vegan meals. This way, you will have some recipe testing, and you can add more toppings.

Remember that food is all about friends and families, which become sharing as one of the best ways to share the vegan lifestyle, especially to people you care about.

Broccoli Salad Recipes – A Quick Summer Fresh Salad Recipe

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BROCCOLI SALAD RECIPES ARE ONE OF THE WONDERFUL AND MY FAVORITE SALADS BECAUSE OF THE HEALTH BENEFITS IT PROVIDES. AM I CHOOSING BROCCOLI SALADS OVER OTHER PASTA SALADS? ADMITTEDLY, I WILL SELECT THE BROCCOLI SALAD RECIPES.

Broccoli salad recipes may look so dull that you cannot imagine eating it. But thinking about the many health benefits, you will be enticed to eat broccoli salad.

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This salad is a super simple dish to prepare with lots of nutrients such as potassium, protein, fiber, and fewer carbohydrates. Since this is a homemade recipe, you can make it a potluck when someone is inviting you over to their house. You can also put it in a refrigerator or fridge or store in a cool place in your kitchen to maintain the desired flavor.

There are many health benefits of eating it that include it reduces cholesterol, lower chances of acquiring cancer, increases bone health, improves skin look, improved digestion, and detoxification. Who would not love that?

AWESOME HEALTH BENEFITS

Aside from being delicious, I mentioned earlier that this salad has many health benefits. So, let us look into one of each before sharing the plate of the broccoli salad later.

Risk of Cancer

There is no doubt that it contains many nutrients like sulforaphane that makes broccoli a cancer-fighting vegetable. More than five servings of this vegetable per week can lower the risk of lung cancer for women. But others metabolize the beneficial enzymes from it and differently from others based on genetic background.

Bone Health

Having a healthy bone is linked to sufficient vitamin K. Our bones need a daily intake of calcium for stronger bones. A cup of broccoli can give our body over 100% of calcium intake so children can benefit from it. But children do not like eating vegetables that much. So our creamy and exciting salad recipes can resolve that issue. Children would love eating the salad recipes with more healthy foods, but for sure, they will enjoy it.

Healthy Skin

If you see healthy skin, it is commonly associated with citrus fruits. Vitamin C has a significant impact on healthy skin. But broccoli, though it does not belong to citrus fruits, contains vitamin C, which makes skin healthy. The antioxidant in broccoli is responsible for overall skin texture and protection from UV radiation.

Better Digestion

Since broccoli is antioxidant, it also contains a high amount of fiber, which helps in detoxification. Improving digestion helps our intestinal tract from getting constipated. Also, it lowers the risk of colon cancer by getting rid of toxins from our body.

If you are acidic, then eating the salad recipes will cure your acidity because of the magnesium presents in the vegetables. Remember that a healthy stomach is essential for the overall health of a person.

Losing Weight

If the diet is an issue, eating the broccoli salad is one of the healthy meals you can consider. The fiber makes you feel fuller, which helps you skip meals and reduce the intake of calories. It also slows down the absorption of sugar, which can be stored as fat. So this recipe will help you lose weight and maintain a healthy diet.

Anti-inflammatory and Natural Anti-allergen

Aside from antioxidants, broccoli is a high source of anti-inflammatory nutrients, a significant amount of fatty acids. It will lessen the impact of allergic reactions.

Healthy Broccoli Salad Recipes

With the nutrients that it contains, here are some of the broccoli recipes that you can enjoy. It includes all family members.

Asian-Style Broccoli Salad

Broccoli-Salad-Recipes-with-Lowest-02To make the Asian style broccoli salad, you will need the following ingredients and instructions.

Ingredients:

Garlic Paste 2 teaspoon

Ginger Paste 2 teaspoon

Sesame oil 4 tablespoon

Soy Sauce 2 tablespoon

Chilli Powder 1 teaspoon

Broccoli 200 gram

Corn 50 gram *You can also try using baby corn.

Carrot 1 piece, chopped into matchsticks

Peanuts Half cup, roasted until crisp

Salt to taste

How to Prepare:

  1. Stir fry the broccoli in sesame oil and set aside if cooked. 
  2. Then mix in a bowl the sesame oil, soy sauce, and chili powder.
  3. Add the broccoli in it and mix the ginger, garlic, and chili powder. 
  4. Before serving, on top, add some peanuts and salt to taste. 

You can add cheese or cheddar but no mayo if you want to have the authentic Asian flavor.

Cranberry-Almond Broccoli Salad

Broccoli-Salad-Recipes-with-Lowest-03Ingredients:

Red Onion Half cup finely chopped

Mayonnaise ⅓ cup, preferable canola

Greek yogurt 3 tablespoon

Apple Cider Vinegar 1 tablespoon

Honey 1 tablespoon

Salt ¼ Teaspoon

Black Pepper ¼ Teaspoon

Almonds ⅓ cup, toasted

Cranberries ⅓ cup, dried and no sugar

Bacon 4 pieces, cut into bits, cooked

How to Prepare:

  1. In a bowl with cold water, soak the red onion for 5 minutes and drain.
  2. Then combine mayonnaise, yogurt, vinegar, honey, pepper, and salt. Stir well with a whisk. 
  3. Add the remaining ingredients – red onion, broccoli, almonds, cranberries, and bacon.
  4. Cover and chill for an hour before serving one of the creamy broccoli salad recipes.

Just in time before serving one of the creamy broccoli salad recipes.

Broccoli Salad with Creamy Lemon Dressing

Broccoli-Salad-Recipes-with-Lowest-0404Ingredients: 

For the broccoli salad, you will need the following:

Broccoli 2 heads, medium size with stems

Carrot 1 large piece, and grated

Red Onion The half size of a small onion, equivalent to quarter cup, and thinly sliced

Walnuts Half cup, toasted *You can also use pecans as alternative

Cranberries Half cup, dried

For the dressing, you will need the following:

Mayonnaise Half cup

Sour Cream Half cup

Lemon Juice 2 tablespoon

Sugar 1 teaspoon (add to taste)

Salt ¼ teaspoon

Black Pepper ⅛ teaspoon

How to Prepare:

  1. Peel the stems of broccoli and cut into bite-sized pieces, including the heads.
  2. Mix in a bowl the grated carrot and onion with walnuts or pecans and dried cranberries.
  3. For the dressing, mix all the ingredients in a separate bowl.
  4. Then toss the dressing into the salad to combine. This will be the perfect time to mix it. 

For these creamy broccoli salad recipes, you can get a total of 349 calories and other nutritional value with the ingredients.

Broccoli-Quinoa Salad with Honey-Mustard Dressing

qnsybgcfwebrccliNot a fan of lemon dressing? Well, this one might take you into one of our healthy broccoli salad recipes. The broccoli-quinoa salad with honey mustard dressing is easy to prepare the salad.

Ingredients:

For the broccoli-quinoa salad, you will need the following:

Quinoa ¾ cup, cooked

Water 1 ½  cup water

Almonds ½ cup, roasted

Broccoli 2 to 3 medium heads, including the shredded stems

Basil ½ cup, freshly chopped

For the dressing, the following should be the ingredients:

Olive oil Half cup

Lemon Juice 2 tablespoons

Mustard 2 tablespoons

Apple Cider Vinegar 1 tablespoon

Honey 1 tablespoon

Garlic 2 medium cloves, minced

Salt ½ teaspoon

Pepper to taste

How to Prepare:

  1. While cooking the quinoa with 1 ½ cups of water, gently simmer until it has absorbed all the water. Then remove it from the heat and let it rest for 5 minutes. Do not remove the cover until it cool.
  2. Meanwhile, in a mixing bowl, mix the quinoa with the broccoli, basil, and almonds. 
  3. For the dressing, combine all the ingredients and whisk until emulsified. It should be a little tangy with a sweet flavor.
  4. Then pour dressing to mix quinoa and broccoli. 
  5. Finally, let the salad rest for 20 minutes to allow the flavors meld.

You can add some raisins for additional flavor.

Broccoli and Sauerkraut Salad

asjdhtq2be-qwefdAside from creamy, we offer you a savory flavor as one of our broccoli salad recipes.

Here are the ingredients:

Red onion ⅓ cup thinly sliced vertically

Whole Milk ¾ cup, plain flavor

Mayonnaise 2 tablespoons. *We suggest a canola-based mayonnaise.

Olive oil 1 tablespoon, extra virgin

Lemon Rind 1 tablespoon, grated

Black Pepper ½ teaspoon

Salt 1 teaspoon

Garlic 1 clove, grated finely

Broccoli 2 medium sizes with stalks

Red sauerkraut ½ cup, drained and refrigerated

Almonds ⅓ cup, unsalted and chopped

How to Prepare:

  1. First, soak the red onion in water for 10 minutes and then drain well.
  2. In a separate bowl, whisk together the kefir, mayonnaise, olive oil, lemon rind, pepper, salt, and garlic.
  3. Next, chop the broccoli florets into bite-sized and the stalks into half-moons.
  4. Add the broccoli, onion, and sauerkraut to the kefir mix. 
  5. Before serving, sprinkle with almonds.

Others used sunflower seeds for a different kick in the salad.

Sharing My Thoughts

The broccoli recipes are not as dull as you think. Alternatively, it is a healthy way of eating broccoli. With additional flavor with the dressing, everyone can enjoy broccoli salad recipes. The broccoli recipes are easy to prepare and easy to eat. The trick to having a cholesterol free and delicious dish during summer is to serve it with fresh broccoli. Instead of eating it raw, a quick blanch of the vegetables can give a crisp effect in your salad. Overcooked prep will surely ruin your salad. You can also cook it if you want to make sure that your salad is not raw.

9 Nutritious Foods to Boost Immune System!

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Foods that boost your immune system are the ideal meals that our body needs at any given time and circumstances. Our immune system requires balance and harmony within our body to function well.

Foods that boost your immune system is like a chart of healthy meals that you need to consume correctly. Adequate amounts of nutrients are required by our body to keep away viruses and bacteria from infiltrating our bodies.

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There are significant reasons why our body needs foods that boost your immune system. According to some researchers, the effects of eating healthy meals have outstanding results that can be seen in body weight, mental health, and emotional conditions.

Why is it important?

It is crucial to know the foods that boost your immune system and can help your overall health. A healthy lifestyle is what you need to strengthen your immune system. There is no other way.

At this time, when a novel coronavirus is attacking our body, there are plenty of ways on how to prevent it—proper hygiene, regular exercises, and of course, eating the foods that boost your immune system.

We take our good health for granted. I became aware of my health and good eating habit after talking to my best friend, who is living in New York City with her son. Unfortunately, she has been tested positive for coronavirus after working as a frontline at NYU. I was talking to her via social media while in isolation helps her to ease anxiety about the virus. Imagine the feeling of being departed from your child as well as to the rest of the family members?

It is now time to take care of our health first before we do anything. While conversing with my friend, we came up talking about how she is coping with the disease. She told me that she has been following strict protocols from the World Health Organization on how to prevent the worsening of the virus. Some of which she was doing is getting complete rest, drinking enough water, taking some vitamins and supplements, and eating healthy foods that can build a robust immune system.

Healthy Foods that Boost your Immune System

From the many concepts on how to boost your immune system, there are many practical ways to increase immunity. According to the studies, stimulating the cells of the immune system has no definite good effects recorded contrary to the attempt of many to promote only the cells of the immune system. Remember that immune cells are constantly generating.

What are the healthy foods to eat for your immune system?

Going back to my friend, who was in isolation until she got a negative test result from the novel coronavirus. She listed down all the foods she was eating at that time, with proper medications from her doctors and, of course, eating healthy meals, which include the foods that boost your immune system.

1. Elderberries

rswdasrew8657From folk medicines, elderberry is a shrub that was used in using syrup and lozenges. Many years ago, this was one of the herb medicines that gave antiviral, anticancer, and anti-inflammatory properties. These are the effects in our body because it contains high in flavonoids.

As plant medicine, people are now considering elderberry syrup for colds and bacterial sinus infections. Therefore, eating it raw can help your immune system.

Warning: Elderberries cannot be taken with other laxative medications, steroids, and other medications that suppress the immune system. Also, those who are undergoing surgery and chemotherapy should avoid taking the elderberry. The same goes for the treatment of diabetes because this berry can lower blood sugar.

2. Mushrooms

mshrgfn8647Foods that boost your immune system include eating mushrooms. Why mushrooms?

Mushrooms are high in selenium and vitamins B (riboflavin and niacin), which are necessary for keeping the immune system functioning well. It is also a top source of polysaccharides, sugar-like molecules that boost immune function.

Warning: Clean the mushrooms thoroughly and make sure to cook it well before eating.

3. Acai Berry

Foods-that-Boost-your-Immune-System-The-9-002Antioxidants in acai berry are one of the foods that boost your immune system. Acai berry is a fruit with black-purple color, and you can only find it in Brazil and some parts of South America.

This berry is high with anthocyanins, a very potent antioxidant that our body needs to combat oxidative stress, which later on can cause cancer cells.

So eating acai berry offers more than boosting immunity but also lowering inflammation in the body. There is no warning in

4. Yogurt

ygrtfdg4756When consuming yogurt, look for low-fat yogurt. In a serving of yogurt, it can give you a daily requirement for vitamins B12, B2, and D. Adequate levels of these nutrients are necessary to boost immune function.

Aside from these nutrients, yogurt is rich in probiotics. It will help your immune system to reduce the severity of colds because of proper digestion and detoxification.

5. Spinach

Foods-that-Boost-your-Immune-System-The-9-004It is one of the foods that boost your immune system with its high content of vitamins and minerals. Folate, vitamins A and C, fiber, magnesium, and iron are nutrients that our body needs to boost immune function. It also provides nutrients for cell division and DNA repair.

To enjoy the highest value of nutrients from spinach, eating it half-cooked should do it.

6. Broccoli

brcclirdfh754After spinach, you can rely on broccoli for this vegetable can give you a powerhouse of nutrients that will boost your immune system. Believe it or not, a cup of broccoli can provide our body with necessary vitamin C. Aside from it, you can enjoy beta-carotene, potassium, magnesium, zinc, and iron. It is also rich in glutathione that improves antioxidants in our body. Like spinach, there are lots of recipes for broccoli to enjoy.

7. Chicken Soup

Foods-that-Boost-your-Immune-System-The-9-003A homemade cook food should do the trick when you are sick, especially when you are in isolation to improve your health condition. Now, to make a little twist with the foods that boost your immune system, you can have a bowl of chicken soup.

Based on previous studies, a serving of chicken soup can make a recovery faster than usual. When we have colds or flu, the tissue in our respiratory tract gets infected, and this is the cause of inflammation. This inflammation will move the white blood cells to the area of mucus production.

So what is in the chicken soup? The chicken soup has ingredients that can decrease mucus production related to colds.

8. Pomegranate

pmgrabdfgn86Pomegranate is one of the foods that boost your immune system. Studies are showing what are the benefits of pomegranate in our bodies.

The majority, these fruits fight bacteria in our bodies such as salmonella, shigella, listeria, among others, which cause diseases. Including pomegranate in our daily foods that boost your immune system, we can avoid plaque buildup and gingivitis.

Moreover, the pomegranate has antiviral properties that fight flu, herpes, and other viruses. Harmful viruses and bacteria are evidence of what pomegranate promotes, which is an increased function of the immune system.

9. Ginger

gnfggre5354If you are asking what could be the best foods that boost your immune system and at the same time give anti-inflammatory, maybe the ginger is your answer. There is a compound in ginger that provides a high anti-inflammatory.

Also, ginger increases antioxidants properties in our body to address arthritis, cancer, and treat neurodegenerative disorders. It is also proven to have antibacterials and antiviral properties.

Sharing My Thoughts

These foods that boost your immune system are included in my friend’s list of essential foods to eat before the novel coronavirus. And this is 100% safe when ingested.

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