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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.

Affordable Self Care: Your Luxurious Inexpensive Beauty Secrets

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Affordable self-care in forms of eating healthy foods and doing exercises are some of the proper ways to take care of yourself. Of course, no one wants to give themselves the least attention. But who does not want to experience the luxury of self-care?

Affordable self-care does not mean that taking care of yourself comes in the cheapest form. Affordable is different from getting the least of self-care. You need to think of some practical ways to give yourself the most effective yet affordable self-care.

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The most practical yet effective way to give yourself the best self-care is to doing exercise. The benefits of walking increase oxygen intake and helps in blood circulation. A healthier heart helps in burning calories. Also, it lessens stress and improves mood.

In walking, inhaling and exhaling helps you to feel the environment. Exploring new and clean environments enables you to boost your health, especially respiratory.

Affordable Self Care 03Eating Healthy for Self-care

Aside from your meals daily, you must look into your snacks. If you carefully observe the snacks you have, you will have another option for affordable self-care. Whatever you eat, it directly affects your health.

In between meals, you can help yourself maintaining your healthy eating habits. Nourishing yourself with healthy and delicious snacks can make you worry less about your health.

Keeping Track of the Food You Eat

Keeping a journal of what you eat is a practical way of monitoring your health. You do not need a dietician or nutritionist to take note of what you eat. Also, this is a more natural way to find ways on how to lose weight. Affordable self-care means that before treating other people, you should start keeping yourself healthy. After all, everything starts within ourselves.

Self Meditation

Inner peace is one of the essentials in keeping our life in balance. Many are into meditation to combat stress. It activates our nervous system to keep our bodies calm and stress-free. Anxiety, depression and stress can lead to mental disorders and emotional health conditions. Selfcare does not only focus on physical health, but it helps stabilize your emotional and spiritual health conditions.

Beauty Relaxation

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Beauty relaxation does not require a spa. You can do self-care at home like masks and other skincare products. There are homemade ingredients that you can use for affordable self-care. It is a practical way to ensure that you are spending wisely with your regimens.

Power Nap

A quick nap helps your mind to focus on tasks at hand. According to the study, before 4:00 pm, a power nap should be in between 20 to 90 minutes. It will increase your cognitive function and reduce stress, which is one of the reasons for gaining weight. 

Reading for Self-care

Reading for Selfcare

To most of us, reading is just a hobby, an escape to the reality we are living in. But we are not aware that reading a book of the genre you like will help your mind to relax. It is one of the affordable self-care that you can do. You can look for book sales or books on a promo that will cost you almost half the original price. Also, you can surely get books from your local library that you like. But we recommend that you should have a book about inspirational. These books can motivate you and empower yourself spiritually, emotionally and mentally.

Selfcare is not all about physical attributes. It also comes from our mind and soul. And a good read comes with a good taste of a cup of coffee. It is the best affordable self-care that I had chosen when too much around me was happening, and believe me, it helps!

Being Optimistic to Affordable Self-care

Affordable self-care from within, as we discussed above in this article. Therefore, it is always beneficial to think positively and think about good things. Thinking of happy thoughts is a way of being optimistic and gratitude for all the things in our life.

You may have experienced the good and the bad in life but, it should not stop yourself from looking forward to good things that will happen in the future. Expecting good things that will come in the following days will motivate and give you a great feeling of happiness and gratitude.

No-Gadget Time

scheduling and making a routine for no-gadget time can help you see things clearer and come up in a decision without distraction

Indeed, technology overpowers our daily routine. We are not aware that gadget is taking most of our time. In a study, a person spends more time in using technology. It is not wrong to use the device, but scheduling and making a routine for no-gadget time can help you see things more apparent and come up in a decision without distraction.

Misuse of the gadget is a form of distraction which creates chaos in our life. If technology was made to our advantage, using it irresponsibly creates disadvantages in our daily activities.

Quality Time with Family

Taking a break from gadget increase more time with family. Spending quality time with your family is the best thing you can do when you want to free your mind from negativity. An increase in negative feelings can lead to chronic diseases.

According to the research, loneliness and depression have significant factors on how we deal with different circumstances in our lives. Dealing it with a family member will be easier for you.

Outdoor Activities as Affordable Selfcare

In a study, feeling nature and enjoying a clean environment boost your mood. It is one of the affordable self-care that you can do easily. You will not need any equipment, but make sure that your environment is clean. It can also relieve your stress. 

Listening to Music

Music defines your soul and your moods. Then listening to music can brighten your spirits. It will increase your positive emotions and help you relax. In research conducted, some individuals with coronary diseases showed improvement after a couple of days listening to a good tune. So pick up your favorite songs and listen to it when you feel distressed.

Enjoy and have fun...Live your life to the fullest - These are some affirmations that you can claim.Our Insights for Affordable Self-care

Enjoy and have fun – Live your life to the fullest – These are some affirmations that you can claim. 

Affordable self-care is essential, and it comes in many forms. But one of the best self-care that you can do is laugh out loud and spend some time to play. Life is not all about serious things. You can enjoy and stay in your goals at the same time. You do not have to pressure yourself to enjoy life. Little things can suffice your need if you know how to appreciate it.

What are Low Carb Foods Amazing Effect to our Body

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What are low carb foods? Low carb foods contain fewer carbohydrates with a higher proportion of fat and protein. What does this offer to our health? How do we know if we are getting the right amount of carbohydrates?

What are low carb foods and why we need them for optimal health? According to dieticians, carbohydrates provide our body with glucose for an energy source that our body needs for physical activity. But there are good and bad carbs. And when you overeat bad carbs, your blood sugar level will be negatively affected.

So it’s best to go through a low carb diet and make a good selection of foods that you will eat. Foods with labels of a low-carb diet are often full of sugar content. So how do we know if these products are safe to eat and complement our high protein low carb diet?

Since carbohydrates provide us energy through glucose or sugar, monitoring the amount of carb food sources is the essential thing to do. Remember that one of the reasons for type 2 diabetes is overeating sugar. By having just the right amount of sugar in our body, it will be prevented. Our blood sugar level will stabilize, and the insulin hormone will normalize. Once blood sugar and insulin hormones are at normal levels, your food cravings will be lessened, and you will feel more satiated.

What are low carbohydrates foods

So, what are low carb foods do to our body then? Aside from an energy source food, we can also get some health benefits from low carb foods. But let us check first the nature of carbohydrates as a food source.

Carbohydrates can be found in most of our favorite foods. But not all foods with carbohydrates are healthy. There are also carbs that we need to avoid.

Well for beginners, it will not be easy to cut carbohydrates, especially when you think that it is the source of your energy. But, a low carb diet proves that cutting down carbohydrates in our body will give us strength and other healthful benefits.

Choosing the food sources of carbohydrates that contain vitamins, minerals, fiber, and some phytonutrients are what we need to stay fit and healthy. You can have these from whole grains, vegetables, fruits and beans. On the other hand, some carbohydrate food sources that you need to avoid are white bread, pastries, soda and processed or refined foods. These foods contain lots of sugar but less fiber which can interfere with weight loss. Or worse, it can promote risks of diabetes and heart problems.

Healthy options for low carb foods

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Think smart and wisely choose when it comes to consuming carbohydrates. When we say that it is better to have complex than simple carbohydrates, we are talking about the digestion process it will take and the context of it. Simple carbs are foods that can be digested easily while complex carbs will take too long to absorb by our body.

Why do simple carbs get easily digested? Simple carbs are made of single sugars that usually used in making candy, soda and syrups. It is also commonly used in processed foods. Simple carbs give a spike in our blood sugar because of the quicker rate of absorption in our body. Unlike complex carbs which have a stable energy food source, simple carbs can also lead one to a higher risk of heart diseases and type 2 diabetes.

Therefore, carbohydrates that are easily digested should not be on your top list when it comes to carb food sources. Complex carbohydrates are far healthier than simple carbs. Then you can start including vegetables, whole grains, some dairy products, eggs and meat to your low carb diet.

What are the benefits of low carb foods

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Indeed, foods low in carb can do an excellent job when it comes to health benefits. But, what are the impacts of low carb foods to our body anyway? A low carb food diet should not set aside our carbohydrates intake. The diet only limits and cuts the types of carb food sources to ensure the right amount of glucose in our body. As we are all familiar with carbohydrates, it will make things clearer to know what are low carb foods are healthy.

Energy source

Carbohydrates provide energy to our muscles. It keeps our body mass and composition to have maximum oxygen uptake and oxygen uptake at the lactate threshold. It is crucial for athletes.

Protein is also an energy source of our body. But certain carbohydrates enable fat metabolism than protein as an energy source.

Brain function

Little did we know, carbohydrates fuel our brain to do some of its functions like decision-making, memory, and control of our moods. Therefore, what are low carb foods for our brains? According to a study, eating high-carbs breakfast has an excellent effect on decision making compared to high-protein breakfasts. How is this possible? It is because of the increase of dopamine levels during intake of high carbs breakfast. So, carbohydrates are essential for cognitive function as well.

Weight loss

And of course, low carb foods are very famous for many who want to lose weight. A low carb diet is proven to be more effective than most other diets. According to a study, getting into a low carb diet will make your body burn more calories without feeling hungry. It is because of the complex carbohydrates that can sustain energy in your body.

Regular blood sugar and insulin hormone

Sugar is not our enemy in carbohydrates but let’s still consider low carb food for our energy. Then, what are low carb foods for our blood sugar? A low carb diet contains the right amount of sugar, which helps reduce blood sugar up to its average level. It also normalizes insulin hormones which can affect the risk of having type 2 diabetes.

With the low carb diet, sugar cravings will be prevented. Many are struggling with cutting sweet foods in their eating lifestyle. But with a low carb diet, it will lessen your cravings for sugary foods overtime.

Good digestion

Aside from craving sweet foods, what are low carb foods give us? Food that is low carb contains less sugar but the high amount of fibers. In this way, you will have a natural treatment for your indigestion, reflux, and other digestive issues. The changes in your digestion will come forth a few days or over the first week after the starting point of your low carb diet.

Hormones stability

At some point, a low carb diet can affect the hormonal balance of our body. Once our body gets enough to sleep, proper rest, and have more energy, it will keep our hormones in balance.

What are low carbohydrate foods to enjoy?

low carbohydrate foods to enjoy

So what are low carb foods that you can relish? To achieve the health benefits of a diet that is low carb, you will need the foods that can give you optimal health. Here is the list of the low carb foods that you can include in your meal plan. Clean your plate and select from these foods and vegetables right away!

Meat

Grass-fed or pasture-raised beef is considered a good source of high protein low carb foods. If you are in a low carb diet, choose lean beef for vitamins and minerals. Lean, mean meat like beef has all the essential amino acids. Also, it has vitamin B12 as a critical role in energy production and digestion. Bacon, sausage and other foods with preservatives are not considered low carb foods. Chemicals always consist of artificial sugar that is bad for your body.

Seafood

What are low carb foods other than meat? Fish and seafood are a good source of low carb with high protein foods. These foods have less cholesterol and saturated fat but deliver omega-3 fatty acids. These healthy fats are essential for cognitive functions.

Vegetables

Another source of functional low carb foods is vegetables. Fiber, antioxidants and vitamins are the nutrients we can get from eating vegetables. But choose non-starchy plants and keep starchy vegetables away from your plate. Starchy vegetables are rich in carbohydrates like carrots, onions, beets, corn and potatoes.

Instead, choose non-starchy vegetables. Cucumber and celery should be your top picks for non-starchy vegetables. Then you can have chickpeas in hummus which can provide protein and B vitamins. Another choice is cauliflower as low carbohydrates which can be a rice substitute if you love to eat white rice.

Tender pasta should not be your reason for eating the regular pasta dishes. You can have a recipe for zucchini pasta, spaghetti or linguine noodles. Zucchini is a low carb vegetable that can be your alternative to regular pasta.

Fruits

How can you determine fruits that are low in sugar? What are low carb fruits? Low carb fruits are equivalent to foods low in sugar. Fruits like berries, melon, plums and many other fresh fruits contain less sugar. So a low carb diet should include fruits low in sugar.

Of course, fruits are a great source of fiber, antioxidants, vitamins and minerals. For instance, berries have lower sugar content compared to other fruits. It is high in fiber. The most common berries are blackberries, blueberries, strawberries and raspberries. Other fruits, especially when freshly picked, it has low sugar content and high in fiber. Dried or sweetened fruits have rich sugar content and more carbohydrates.

Dairy products

Other than meat, vegetables, fruits and seafood, what are the low carb foods to be on your plate? Well actually, dairy products are not needed to be on your plate. But you can add yogurt and cottage cheese to your meal plan. These are some dairy products that are high in protein and low in carbs. Also, it has calcium content which makes it a good source of probiotics.

Opt for non-flavored yogurts that contain less sugar and carbs. If you want it to be flavored, go for a squeezed lime or toppings of low carb fruits.

Nuts and Seeds

You can also add nuts and seeds to your yogurt. Nuts and seeds are an excellent provider of fiber and protein, making it a low carb foods source. Some nuts like cacao nibs and mixed nuts can be added to your salad for additional sources of energy.

Eggs

High in protein, low in carbs – this is the best description for eggs. A single egg is packed with 70 calories and 6 grams of protein. Egg whites are the source of low carbs, and the egg yolks contain choline which is needed for your brain development. The cholesterol of an egg has no role in increasing the risk of heart diseases. It has important nutrients like vitamin D, lutein and choline.

What are high carbohydrate foods?

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Understanding what are the low carb foods in your diet; it will be easier if you are familiar with high carbs foods. High carb foods are those with added sugar or thickeners that may add unhealthy carbohydrates to your body.

Commercial fruits and fruit juices are giving you artificial sugar and sweeteners, which can spike your blood sugar the moment you consume it. Pre-made condiments and mixes are contributing factors to high carb food sources. Then you can add alcoholic beverages and sodas, which are made up of sugar and carbohydrates.

How to get carbs nutrients without gaining weight?

For starters, you will be confused about what are low carb foods you need to consider as healthy carb sources. So here are some tips on how to get healthy carb nutrients without affecting your weight.

  1. Starting the day right is the key. Make your breakfast with good carbs like whole grains, cereals or oatmeal. Breakfast with good sources of carbohydrates will start your day with enough energy. Let us not forget the fiber contents for your breakfast.
  2. Not a fan of rice? Then you can choose whole-grain bread. You can also have pasta made of non-starchy noodles. You can still enjoy bread and pasta as long as it comes in the form of low carb foods and non-starchy noodles.
  3. We understand your thirst so it will be more refreshing to eat fruits than fruit juices. It contains more fiber and less sugar.
  4. Potatoes or beans? To break the habit of eating potatoes is hard to do. It is customary that replacements for carbohydrates are potatoes. But it will not harm you if you choose beans. Beans can give you an excellent source of carbohydrates that can be digested slowly.

The art of choosing low carb foods

Carbohydrates have many forms. There are good and bad carbohydrates like cholesterol. Good carbohydrates are those with little or moderate in calories but high in nutrients. Choose high in natural fiber but low in sodium and refined sugar. Keep away refined grains but proper sources of saturated fat. In this way, you can have a low carb food without restraining your will to eat carbohydrates foods.

Good Health in 11 Simple Ways to say No to Temptations

Good-Health

Good health is the key to lift the life expectancy in the United States. Due to improper diet and poor lifestyle, the decrease in life expectancy is continuing to happen. Now, the expectation of increasing it can be possible if you know how to maintain good health.

Good health comes in many principles. These principles can make a big difference in maintaining overall health. It can also reduce the development of serious diseases.

As I observe the lifestyle of people around me, I always see them forgetting the good health standards. They ignore the essence of a balanced diet; exercise and getting plenty of rests which are the keys to maintaining good health.

But the temptations are strong, and it starts with a little piece of sweets, short orders in fast food, more caffeine and alcohol influence by co-workers and peer groups. These temptations were a part of my life a few years ago.

And I realized that maintaining good health with proper lifestyle is the most important, especially when you know that your health is your only treasure. So, when I decided to get in the groove of good health, there are specific rules that keep me on the right track.

Rule No. 1: Eat a variety of nutritious foods.

My daily food selection includes a balance of good carbs, protein, fruits, veggies, and dairy products. More than 40 different nutrients that our body needs can make our body good health.

Rule No. 2: Eat in moderation.

Also, I practiced eating in moderation. Proper portions of eating can maintain your weight, and it is a part of a healthy and balanced diet. Don’t get confused when we say eat in moderation. For instance, you can have a medium-sized piece of fruit for one serving. A cup of pasta equates two meals, and a pint of ice cream contains four servings.

Rule No. 3: Don’t skip meals for lasting good health.

Skipping meals to lose some weight is a myth. And I guess so. So, instead, it actually leads to out-of-control hunger and frequently results in over-indulging. The key to good health is to have at least two balanced meals.

Rule No. 4: Consider some portions of certain foods.

I still eat all the foods so my body will have healthy digestion of food. When you found out the food is rich with salt, fat and sugar, you should not totally ditch out those. You can add some salt, fat and sweets to your diet but make sure in moderation. Unless the doctor advises you, you should follow it.

Rule No. 5: Good health means water is life.

In a year, I only drink sodas and alcoholic beverages on a special occasion. I stay away from sugary drinks. According to studies, sugar is a source of empty calories that can use up essential vitamins and minerals in your body. But water helps not only to hydrate but to aid in blood circulation, the removal of toxins from our bodies and in the regulation of our body temperatures. That is why I chose water over other drinks in the counter.

Rule No. 6: Be active. Relax.

After I programmed what I eat, I learn to manage my stress through a fitness program. Despite having busy schedules, I always keep myself to be active. In some instances, I use the stairs instead of the elevator. And I allot at least 30 minutes of workout daily to sweat and take away the stress.

Then I learn the importance of relaxation. It eliminates unnecessary and preventable stress. And when you feel relax, your body and mind will be organized. My secret in relaxation is to attend yoga meditation. You can also visit some sanctuaries and nature wildlife park to enjoy the calmness of the natural environment.

Rule No. 7: Sleep is the key to good health.

And I always keep in mind that sleep is essential to keep our mental focus. I also include getting enough sleep as much as possible. But I don’t use sleeping pills despite temptation.

Rule No. 8: Have a positive environment.

Good health is not about food and exercises. It has something to do with the environment. Keeping your environment positive can make your life more meaningful. For instance, participating in some social activities like hiking can activate your social health which leads to good health. So, it is essential to maintain good relationships in the society.

Rule No. 9: Have tobacco-free and nicotine-free life.

Aside from alcohol and caffeine, I prevent myself from dwelling in tobacco and nicotine. Most of the death-causing diseases nowadays are from smoking and nicotine. Good health needs fresh and clean air-breathing.

Rule No. 10: Stay away from UV rays.

I know vitamin D is vital like other vitamins. But to maintain the excellent health of your skin, you may want to keep away from parks when you see the sun is at its hottest position in the day time.

If you cannot avoid, you can use cap, umbrella or sunscreen to protect your skin. Remember that healthy skin is a mark of being in good health. Too much UV rays exposure can cause skin cancer. So, protect your skin that covers your body from harmful effects.

Rule No. 11: Take the advance screening of disease.

Prevention is better than cure, and that is the importance of advance screening of diseases. In this method, you will know your health condition. And if you have findings, you will know how to prevent it from going to advance stage.

Being responsible in my health, I grab the opportunities for an advance screening of diseases. Some of the selections that you may need are mammograms, pap smears, colonoscopy, and cholesterol and blood pressure checks to detect and treat early signs of disease.

Our advice: Do your talk.

Well, if you have many plans after reading our rules, make sure that you have the motivation to do it. You can assess yourself to make a plan on the workout. You can also look for the healthy meals that you can enjoy and how many calories you need daily.

The next step is to concentrate and set a limit to sweet foods and sugary drinks. Discipline is the key to good health. You don’t need to do it all at once. You can have it program and according to your schedule, of course.

No pressure here, do your talk.

Eating with Hands – More Hygienic and Perfect Way for Weight Loss

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Eating with hands have a different take from other cultures. When they heard eating with hands, they seemed to judge it unclean, barbaric and taboo. But when I went to Asian countries, eating with hands is the perfect healthy way to eat food.

Eating with hands or commonly known as Kamayan is not only a practical way of eating your food. It is a way to blend with the cultures of certain people. It breaks social boundaries and a better way of enjoying your meal.

When I look more rooted in eating with hands, I found some health benefits and it really “wow” me. Since then, I tried to eat using my hands to enjoy the healthful benefits in our health.

Health Benefits of Eating with Hands

More Hygienic

Eating with hands is better than using utensils. It is true because of the simple reason that you wash your hands multiple times a day while we clean the utensils once a day. We are conscious of the cleanliness of our hands, and before we use it for eating, we are sure that it is 100% germ-free.

Multi-tasking

We do multiple tasks with our hands. We can pick up things, scratch, feel, touch, make it into a claw shape and pick up small stuff or big stuff, hold water without dropping it. But we cannot use our hands while drinking soup or any food made from liquid.

Precious Parts of our Body

Without our hands, we cannot do many things. According to the Vedas, every finger is an extension of the five elements. Through the thumb comes space, with the forefinger comes to air, the middle finger is fire, the ring finer is water, and the little finger represents the earth. More so, eating with one’s fingers stimulates these five elements and helps in bringing forth digestive juices in the stomach.
The nerve endings on our fingertips are known to stimulate digestion. Feeling your food becomes a way of signaling the stomach that you are about to eat. You become more conscious of the taste, textures and aromas.

I believe, eating with hands is supposed to be a sensory experience, and it is said to evoke emotion and passion.

Measure Right Options

My observation when eating using my hands, I feel the portions of the food I intake. Eating with hands makes you eat slower and hence digest better because you become more aware of the process of eating as you experience it with all your senses. If you want to measure your food, you can try this.

Prevent Irritable Digestion

Did you know that natural bacteria are present in our hands? We call it flora. These are not harmful. It protects from damaging microbes in the environment.

If you eat using your hands, you allow the flora in your fingers to be swallowed. It is beneficial for health and various body parts such as the mouth, throat, and intestine, and it promotes healthy digestion in the gut.

More so, eating with hands makes the food with your fingers releases digestive juices and enzymes. Also, millions of nerve endings in your fingers relay the message that you’re about to eat, including the temperature of the food, level of spiciness and texture of food, thereby prepping the stomach for digestion.

Given that, this manages the food portion and muscle exercise. Researchers concluded that eating by hand promotes a sense of fullness and satiety as compared to eating with utensils.

Reduce Risk of Getting Type 2 Diabetes

Choosing to eat with hands or utensils? I prefer eating with my hands. From the advantages and the fact that it helps prevent type 2 diabetes, according to a new study published in the journal Clinical Nutrition found that people with type 2 diabetes were more likely to be fast eaters that used cutlery to eat. Eating with forks and spoons correlates with more rapid eating. Improper digestion of food and overeating are linked to blood-sugar imbalances in the body. Over time, it contributes to the development of type 2 diabetes.

How to maintain cleanliness if you are eating with hands?

Wash your hands thoroughly.

It’s rather obvious, but since you will be using your hands, it’s best to wash them thoroughly. It’s customary to have a basin or pail of water close to or on the table if you plan on eating using your hands, so you don’t need to excuse yourself and go to the toilet beforehand. Don’t forget to do it after biting as well.

Use your fingers.

It’s not practical since you won’t be able to do much with your palms. You’ll also look like you haven’t eaten in days if you use your palms when you get your serving of rice and eat it off of your palm. As you read along, you will find the proper technique in eating with hands.

One hand is okay.

Your off-hand is typically used for holding your plate, a bowl of soup, or glass of water. Trying to eat with both hands will only complicate things.

Steps on Eating with Hands

Steps on Eating with Hands

Step 1: Gather up the rice in a small mound.

Using whichever hand you use to hold a spoon, gather up the rice into a small mound. Use your fingers to do this. You can also put a bite-size portion of whatever your viand is underneath the rice.

Step 2: Squeeze in, then press down.

Using the same hand you used in step 1, squeeze your fingers together and press down on the mound of rice you’ve gathered. It makes it easier for you to do the next level.

Step 3: Lift and push.

Lift your hand as soon as you’ve pressed down on the rice mound and bring it to your mouth. All that’s left is for you to open your mouth and push the food in with your thumb.

What can we say?

Indeed, eating with hands for some is unhygienic. But it was different this time. Some studies show the importance of eating with hands. Also, this method of eating is somewhat part of the culture in Asian countries.

Nevertheless, eating with hands can be useful, after all.

Eating Avocado, Enjoying and Living Healthy Life

Eating-Avocado

Eating avocado, like other fruits, gives you the most necessary nutrients that your body should have. When it comes to food preparation, avocado is a versatile food. You can have different exciting recipes, which you may find each odd. But, even it may look strange; it is still an enjoyable way of healthy living.

Eating avocado allows your body to be fit and in good shape. Though avocado may look boring from the outside, you will be amazed at the yummy taste of its flesh. The delicious avocado is also known as “alligator pear” or “butter pear.” The names come from the outside physical characteristics of avocado—bumpy, green, and pear shape. But the inside of it, you will find the yellow-green flesh and in between is a single huge seed.

Does avocado look like a complicated fruit? Well, it is not complicated to eat an avocado. But, you still need to be careful in choosing the quality of an avocado.

As you can see, determining ripe and fresh avocados can be tricky. Avocados do not ripen on the tree unlike other fruits, and the color of the skin of some varieties will not change. For instance, a variety of avocado when ripen will change its color from dark-green to darkest shade of purple. But if you want to know if an avocado is ripe, then you should not base it only from the color of its skin. Other varieties may tell you that it’s ripe when you can feel its softness with your fingers. But to be sure, the preference should be both the color and feel of the avocado.

Why do we need fresh avocados?

The taste of fresh avocado is far different from those that have been damaged and overripe—which are rancid. Want to make sure that you will get fresh avocados? Just compare the color and choose those with darker skins over lighter skins. Make sure that there are no dents and hollows on the surface. It might be a sign of bruising inside. Then, check the firmness of avocado by gently pressing your fingertips on the skin without pinching. The firmness or softness of avocados has different stages—Firm not yet ripe, almost ripe, ready to eat and overripe.

So take a good look of your avocados before purchasing some. When you eat avocados daily, it should always be of good quality. It is the key to enjoy avocado recipes any time of the day.

But if you opt to ripen your avocado, it can be possible. For unripe avocados, wrap it with a brown paper bag with an apple or banana. These two fruits are useful to speed up the ripening process of avocados.

Once your avocado is ripe, you can still store it for additional shelf life. Avocado in cut and uncut forms can be stored in an airtight container. For fresh cut avocados, you can sprinkle lemon or any acidic agent to keep the flesh from turning brown. You can store uncut ripe avocados in the refrigerator for a maximum of three days. The temperature in the refrigerator can slow down the ripening process. So if you want to delay the ripening process, place unripe avocados in your refrigerator.

Benefits from eating avocado daily

Benefits from eating avocado daily

Eating avocado benefits mostly our heart. But it also contributes to the regulation of blood sugar level to reduce risk of Type 2 diabetes.

Avocados are suitable for the heart though we know that it contains fats. But the fats in avocados are categorized only as monounsaturated fats. Also, the fiber content of avocados is significant in reducing blood cholesterol levels. With these, avocados can lower the risk of heart diseases.

Simple steps on the preparation of fresh avocado

The benefits of eating avocado begin in the preparation of fresh produce. The basic rule is to make sure your hands are clean – before and after. Then you can wash the avocados and use cloth or paper towel for drying it thoroughly.

Also, a clean working place in a kitchen is vital for proper sanitation practice.

Once finished with the initial preparation, you will need to cut and slice the avocados. Removing the seed and skin from the flesh looks simple, but it needs perfection. So here are the guides for avocado preparation.

You will need to get a chopping board. Place the avocado on top and slice it lengthwise. Be careful, so you won’t cut your hand while securing the avocado from slipping. Slice down slowly at the narrow end of avocado. Then moved to the center lengthwise, making a circular motion around the seed. It should separate the avocado into two parts.

After separating the two parts, slip the spoon into the pit under the seed to remove it. Afterwards, you can remove the skin. You don’t need to use a knife or peeler to take the skin off. Get the other half of avocado and slice it to your desired cuts. Hold the surface of each cut and pull it away from the flesh. If not all the skins have peeled off, you can cut it away with the yellow and green portions. The surfaces of avocado do not have the same taste as the flesh. It tastes bitter and nasty.

Fresh avocado, fresh guacamole

If you have fresh avocados, then you can make fresh guacamole. There is nothing more magnificent than fresh guacamole. You will need to choose creamy, ripe, and fresh avocados to create the perfect guacamole.

How about guacamole? Guacamole is a fresh avocado-based dip, salsa, or dressing for some recipes. Guacamole should be stored in an airtight container but make sure to squeeze some lemon or any citrus fruit on top. Then you can place it in the refrigerator. If you can see some brownish atop of guacamole, you can discard the upper layer. Still, you can enjoy the rest.

The perfect guacamole can be prepared at home. You need to find quality fresh avocados. Place the flesh of the avocado, without skin, in a mortar and pestle. Then, you can start your desired level of texture. If you have no mortar and pestle, you can have it in a bowl and fork for slicing, dicing, mashing, or pureed. Just choose your level of smoothness and chunkiness for your guacamole. Then you can serve your guacamole in different recipes.

Avocado recipes for healthy living

After you make your guacamole, you can make it a perfect match with your other avocado recipes. There are exciting avocado recipes that you can enjoy while getting yourself fit and healthy. Let us start with the simple on, shall we?

Sandwich with a kick of guacamole

The sandwich is one of the most accessible foods to pack for snacking. If you want a twist to your sandwich, add some guacamole!

If you are a bread lover, you can add spice to your sandwich by using guacamole instead of your usual spread. Since avocado has good fats, you don’t need to worry about adding meat to your spread. Other vegetarian sandwiches or bread wraps can be enjoyable also with guacamole. But, you can try to put eggs in your sandwich for a nutritious combo. The egg is an excellent source of protein.

But the spread is not only the essential ingredients in eating an avocado sandwich. A healthy sandwich needs bread made of whole grains, and contain fiber and non-glucose carbohydrates.

Next ingredient you have to choose is lean fillings. Lean fillings are less in cholesterol but more of protein. Aside from eggs, you can have chicken, turkey, ham or butter.

If you want your sandwich to be unique, you can add vegetables. Though eating avocado can provide you fiber, there is no harm to add some lettuce, tomato, onions, cucumber, bell pepper and other herbs. Each vegetable does not only contain fiber but also it can be a good source of vitamins, minerals and phytonutrients.

And of course, add guacamole for more exciting flavor. Eating avocado spread or guacamole with all these toppings can give you a delightful appetite for a nutritious sandwich.

Top your salad with avocado

But how about avocado in your salad? Tasty toppings always come with rich flavor. But some opt to have a pure taste that complements the salad dressing.

Avocado can be the last topping that you need to put in your salad. It adds a vibrant green color to your salad. But, the flesh of avocado can quickly turn into brown color. So, better add it later to keep it freshly green.

Whether sliced or chopped avocado, you decide! Varieties of salads have different textures. So have it your way to keep the flavor and smoother taste in your salad. Adding avocado will not lessen the nutritional value of your salad. On the contrary, it creates satisfaction with your meal without cheating on your diet.

Keep it cold with an avocado smoothie

Never underestimate the power of avocado when it comes to refreshing drinks. If you find eating avocado smoothie is boring, you can combine it with other seasonal fruits. And we have what you need.

An avocado smoothie can be a perfect combination with ripe mango and pineapple. Mango is known for its naturally sweet flavor. Pineapple, on the other hand, has a sweet and sour taste. The sweet and sour taste with the creamy flavor of avocado will drive away your thirst. And what makes it enjoyable because you can make it at home. Here is the recipe to make a solo serving of avocado smoothie.

Prepare half of the fresh avocado. It should be diced, while the skin is peeled. The mango should be about a single cup, ripe with a sweet flavor, peeled and diced as well. Last, the fresh pineapple should be one cup size and diced already. Set aside about three tablespoons of pineapple juice, one cup of almond milk and one cup of ice. Why almond milk? Almond milk has low-calorie content. But you can choose other dairy products with low-calorie content.

Get your blender. Then put all the ingredients in your blender. Make the speed appropriate to make a smooth texture. When you see no rough particles of the elements, you can serve it immediately.

To add several servings, adjust the number of ingredients in the recipe according to your desired amount of meals. Also, keep away from artificial sweetener and other dairy products. If you have these, you may be consuming an avocado smoothie with more sugar and calories.

What is useful in eating avocado every day?

If you learn some recipes about avocados, you will never restrict yourself with pleasant food. Eating avocado can help you get the nutrients your body needs. The diet should still be enjoyable to endure a weight loss program.

Eating avocado recipes can be the substitute for bad fats and natural source of good fats. Avocado can be a good source of alternatives for dairy products.

Another benefit you can get from eating avocado is an excellent source of nutrient for the day. For instance, having avocado for breakfast will boost your energy before the day starts.

Remember that avocados are sugar-free. So eating avocados will not increase your sugar level, unlike other variety of fruits.

The art of healthy eating avocado

The art of healthy eating avocado

Among the other fruits, why choose avocado? What makes it distinguished from others? Is it because you will spend less as compared to other expensive fruits? What is the role of avocado for our health?

Many have great desires to be physically fit and healthy. To be in good shape while indulging mindlessly with junk foods can harm your health eventually.

So eating avocado can make a change to your body without giving you a drastic meal plan. Enjoy healthy eating avocado without sacrificing your happiness. Life is good, so keep your lifestyle in good shape.

Few Incredible Ways to Avoid Junk Food

Avoid Junk Food

Junk food is your midnight cravings. Mostly your stomach is craving for that cheesy bite of a pizza that is in your fridge. It’s becoming tough for you to resist that temptation and you are having that piece of pizza without thinking twice. Oh yes! That is so yummy and you cannot control yourself with this finger licking experience. Then suddenly you realize- you are trying to avoid junk food. Is this your story? Then it’s you-the junk food lover!

Junk food is unhealthy. Okay, don’t be disheartened. You are not the one. There are many people around the world having this hunger for tasty fast food. However, Experts are continuously warning people to avoid junk foods. Also, there are lots of health-related programs people got to see around the world which advised not to eat convenience food.

Despite knowing the bad side of fast food why people are choosing it over a healthy meal? This question always comes to my mind.  I thought about it a lot and came up with a conclusion that maybe they are doing it because of Advertisements. Sounds silly?

Well, I think commercials for junk food are too much attention-grabbing that people cannot go unnoticed it.  So, they find it difficult to go for healthy eating practice. As you want to get rid of this terrible habit you need some tips which will help you to follow a healthy diet.

Before going to tips on how to avoid junk food directly you need to know why it is unhealthy. I feel if you are clear about why these foods are bad for you it will help you to avoid those foods.

  • It can cause type 2 diabetes
  • It  causes fatigue which sometimes ends up with obesity
  • It increases the risk of cancer and heart disease
  • Sometimes it might be the reason for your damaged liver and can harm your kidney also
  • It affects your glowing skin, can trigger your hair fall, also create digestion problem.

Such a big list! Are you excited to know how to change your bad habit? Keep reading to know the tips.

Taking Time

If you think you will be able to change your bad habit overnight, you are absolutely wrong in this case.  It is not easy for a junk food lover to change his habit immediately. Take time for that. Also, do not try to ban this from your life. Eat them but have control over it.

Eating Habit

Add vegetables and fruits to you daily meal as much as you can. For many of us, vegetables and fruits are boring. There are lots of vegan recipes available on the internet. Find them and make delicious healthy vegan recipes. Also, you can make fruit salad, dessert, and smoothies that are healthy yet tasty. Try to add protein to your daily meal because protein makes you feel full. Also, drink plenty of water. It is not only good for your health but also make you feel full.

Last but not the least; don’t keep unhealthy foods in your fridge. It will decrease your craving for them. Try to keep healthy nuts and dry fruits around you. Whenever you will have that crazy hunger, eat them instead of eating unhealthy one.

Certainly, these tips are going to help you in your upcoming days when you will actually set up your mind to stay away from unhealthy eating practice.

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