Filling Foods for a Healthy Tummy and Cravings Satisfaction


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.


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


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 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.


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


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.



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.


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.


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-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.

Vitamin D Foods – Best Food Sources for Stronger Bones and Muscles


Vitamin D foods are what our body needs to have an adequate amount of calcium. And building calcium for our bones is essential as strong bones are what comprise our body’s strength!

Vitamin D foods are essential in keeping our bodies to have strong bones. It helps our bones not to be deficient in vitamin D. Deficiency in vitamin D is linked with Rickets disease.

Rickets disease is a condition where bone tissues do not mineralize, making our bones soft. It leads to skeletal deformities. Other health disorders concerning calcium deficiency are bone pain, muscle pain and fatigue.

So, eating vitamin D foods can prevent these health conditions. With vitamin D, the needed calcium is absorbed by our bones. More so, calcium prevents the release of parathyroid hormone. This hormone makes the bone-thin and brittle by incorporating the bone tissue.

Health Benefits

Other than bone strengthening, vitamin D foods can provide our body with many health benefits. One of these is keeping the function of our muscles that supports the bones. Also, it gives power to your immune system, making us resilient to diseases and other infections.

Some research shows that vitamin D prevents the risk of some cancers like colon, prostate, and breast. Also, it may contribute to the treatment of diabetes and heart-related diseases.

Also, vitamin D high foods can lead to a healthy pregnancy. According to studies, vitamin D gives nutrients to pregnant women and neurodevelopment for babies. It also provides an immune system for both the mother and baby.

One of vitamin D foods tasks is to combat depression, anxiety and stress. Vitamin D believes in countering the negative moods in our bodies. It increases hormones that affect our moods to become more pleasant and positive in many ways.

Moreover, since vitamin D high foods regulate calcium absorption, deficiency of vitamin D is associated with rheumatoid arthritis, according to a study from Oxford University. Therefore, vitamin D foods regulate pro-inflammatory cells, which create balance inflammation in our bodies. As a result, it will heal inflammation and infections to our bodies.

Vitamin D Recommended Intake per Day

With the benefits of vitamin D, it is of great importance to know the recommended daily intake. The amount of vitamin D is based on your age, and as we grow older, the consumption of vitamin D will increase. Support for bone health as we grow older will provide strength and prevent medical conditions related to bones.

The following are the daily recommended vitamin D intake.

Infants from 0 – 12 months will need 400 IU or 10 mcg. For ages 1 to 70 years old, 600 IU or 15 mcg is recommended, while those for 70 years past above will need 800 IU or 20 mcg.

For lactating or pregnant women of ages 14 to 50, 600 IU or 15 mcg will be the recommended daily intake of vitamin D.

What are vitamin D foods?

With that recommended amount of vitamin D in our body, where should we get it? What are the vitamin D foods that can provide us with the needed nutrients for our bones?

Not all healthy foods are an abundant source of vitamin D. Here is the vitamin D food list with promising results to your body.

Fish and Fish oil

One of the best sources of vitamin D is fish. And with regards to fish oil, you can never go wrong with it. One tablespoon of fish oil contains almost triple the daily recommended value of vitamin D in our body. It is suggested that those who have a deficiency in vitamin D.


You can have swordfish as your favorite dish if you want to have an adequate source of vitamin D; Take three ounces of swordfish that you can cook to have the recommended per day of vitamin D. Other than vitamin D, it also comes with vitamin B and other minerals.


Like swordfish, salmon is one of the vitamin D foods that can provide your daily recommended value of this vitamin. Just cook three ounces of salmon, and you will have what you need. Also, some vitamins like niacin and thiamin with omega-3 fatty acids are packed in salmon. Don’t forget selenium and phosphorus, as your much-needed minerals.


Also, Atlantic mackerel is a great vitamin D food source that complements to your daily recommended vitamin D. One fillet of mackerel can cover your needed vitamin D and B vitamins. Other minerals like selenium, phosphorus and magnesium can provide nutrients in your body.

Meat Organs (Liver)

Other than fish, beef liver covers a certain amount of vitamin D. It is suggested that if you eat three ounces of beef liver, you will have the recommended daily value of vitamin D. Aside from vitamin D, it provides B vitamins, which gives you more reason to include this in your vitamins D food list.


Fish and meat are not only vitamin D high foods. You can still have eggs that can substitute for those who have an allergy to fish. And eggs will be a great choice if you are not a fan of meat organs such as the beef liver. Other than vitamin D, eggs are an amazing source of other vitamins and minerals, which give your body more nutrients.


If you have no problem in your digestion like lactose intolerance, you can have one cup of milk for the daily recommended value of vitamin D. You can also get B vitamins, calcium and phosphorus. Make sure you are getting fortified milk.


Yogurt is also one of the vitamin D foods which provide nutrients for better bone development and strength. It is a dairy product that offers other nutrition like B vitamins and minerals. Look for Greek yogurt, no added sugar and additives to maintain a healthy and balanced diet.


Since we cannot have vitamin D from vegetables, you can enjoy its oils in the form of margarine. Margarine is not butter though it tastes like butter. And yes, fortified margarine is what you need to have vitamin D daily recommended value. Other than that, you can have vitamins A and E.


Enriched with vitamin D, fortified cereals are the choice of vegetarian people if they feel like having vitamin D deficient. Since it is packaged foods and processed in a way to include vitamins and minerals from fruits and vegetables, you need to read the labels. Make sure that ingredients can cover your needed nutrients like vitamin D.


Indeed, there are limited vitamin D foods for vegetarian people. And one of the vitamin D foods that they can have is cheddar cheese. A great source of vitamin A and B with other minerals, one cup of diced cheddar cheese, can give your daily value of this vitamin.

Orange Juice

Moreover, make sure you have a natural squeezed orange juice as a vitamin D food source. If you have a limited source of fresh orange, check the orange juice in supermarket shelves. Make sure to have vitamin D as one of its ingredients.

How to avoid vitamin D deficiency?

If you fail the recommended daily intake of vitamin D, over time, you can experience the deficiency symptoms. As we have mentioned earlier in this article, one common disease for vitamin D deficiency is the rickets disease. Well, to avoid more severe complications for vitamin D deficiency, such as osteoporosis, make sure you can do the following tips we prepared.

Include more vitamin D foods in your diet.

Vitamin D foods sources are fish, beef liver, eggs and other products like yogurt and cheese. There are only a limited source of vitamin D foods. So take your chance and include it in your daily meal plans.

Protect your kidneys.

Your kidneys are responsible for the conversion of vitamin D to calcitriol. Calcitriol is the active form of vitamin D, and a lack of calcitriol can lead to deficiency.

Make your digestion in good shape.

Like with other healthy foods, your digestive system is the key to the proper absorption of nutrients from the food we eat. For instance, vitamin D foods need to have an active form so that we can absorb it properly. Malabsorption can only lead to deficiency.

Reduce weight to have less fat.

Healthy body weight is needed to ensure the sufficiency of vitamin D in our body. Otherwise, the increase of fat cells in our blood can lessen the vitamin D in blood circulation.


What happens when you have too much vitamin D? Like other vitamins, if one has surpassed the recommended daily value of vitamins, it can lead to toxicity. If not treated right away, it will cause some irreversible health effects.

How do you know if you have an overdosage of vitamin D? Symptoms of overconsumption are weight loss, anorexia and heart arrhythmias. It can also damage our heart, blood vessels and kidneys if you have too much calcium in your blood.

Usually, what leads to the toxicity of vitamins in our body are the supplements that we are taking without the proper medical prescription. Then, an overdose of vitamin D in our body is not caused by vitamin D rich foods.

The goodness of vitamin D foods

And yes, vitamin D does not only come from what we eat or drink. One great source of vitamin D is sunlight. Our exposure to sunlight can give us vitamin D that our body needs. As the primary source of vitamin D, it increases levels of chemicals in our brain called dopamine and serotonin.

Another thing, when it comes to vitamin D foods, you cannot have an abundant source of naturally high contents of this vitamin. That is why we have vitamin D supplements that can provide additional vitamin D in our body. It is of great value that we have supplements like vitamin D foods. Otherwise, we will have a deficiency, which is not helpful.

However, vitamin D supplements are only recommended if you have a deficiency in this vitamin. Some causes of vitamin D deficiency are from age and medical conditions that affect the absorption of dietary fat. Celiac disease and Crohn’s disease are health conditions that lower the concentration of vitamin D.

But before taking any supplements, always check with your doctor what will be the best vitamin D supplement for you. Since there are two ends in the rope, you must be cautious between deficiency and overdosage, which can lead to toxicity. Make sure that you only have adequate amounts of vitamin D from the quality and healthy food sources of vitamin D. More so, follow the recommendations of your doctor that will determine how many dosages of vitamin D you need.

Self-medication to alleviate the deficiency of vitamin D or any vitamins is not recommended. Proper treatment and medication are still needed to prevent further health problems.

Choose the Best Foods that are High in Protein


Foods that are high in protein are essential for your body to build more muscles. It also gives you more energy when doing your workout routines daily. If you want to lose some fat and keep lean muscles, you will need to consume protein food regularly.

Foods that are high in protein have amino acids that are responsible for making our muscles, bone, skin and hair healthy. Looking great with a fit and healthy body will help us do our daily tasks. If you are doing bodybuilding workouts, eating protein food will help you achieve a physically fit body.

But not all foods that are high in protein are healthy. Some may contribute to the increase in your body weight. Therefore, make sure that you have the list of friendly protein foods and those that you need to avoid.

You are wondering why protein can give you more weight? Protein-rich foods have added sugar that can make you gain more weight. If you want to enjoy these kinds of protein foods still, you should only consume the right amount. Otherwise, you will end up reversing your workouts and diet meal plans.

Since we are talking here about foods that are high in protein, we are giving you a list of those you need to avoid. But if you still insist on eating these, make sure you eat the right amount. Remember, in everything, too much consumption of the wrong foods can harm your health.

Foods with protein that needs in moderate consumption

Limit your consumption of dairy products. Packaged dairy products like yogurt and cheese can give you high protein. But, it also has preservatives like artificial flavors and added sugars. If you want to enjoy dairy products as a protein source, check the labels for no sugar and flavors added.

Another protein food that you need to stop considering as dessert or energy booster is the protein bars. This food is tempting because of its size, which you can sneak easily in your pockets or bags. A little bite will not hurt your workouts, but it contains lots of sugar and preservatives that can affect your diet and exercises. Why not have another option for a snack, dessert or energy-boosting food.

On the other hand, we know that legumes can be a good source of energy, right? But the missing point in legumes is high levels of fats and calories. Take it from peanut, one of the plants that need to be consumed in moderation. Because for every 100 grams of peanuts, you can have 26 grams of protein.

After a workout, you will need replacement of protein to your body. One of your options is protein shakes. This shake can be helpful to replace for protein loss during the workout, but you need to see the labels for the amount of added sugars. Too much sugar content can affect your body weight.

Good foods with proteinGood foods with protein

Your key to be fit and healthy at the same time is eating an adequate amount of protein. The amino acids in protein foods help our body to create more muscles. With each protein food, it has amino acid to build muscles and control your hunger. So what are proteins foods that are good for you?


Start your day with an egg. The egg is an excellent source of high protein foods with many amino acids. Also, you can have omega 3 fatty acids from fortified eggs. The amount of protein in one large egg is 6 grams. This amount of protein can give you the nutrients you need.


If you want to fill your body with a quality high protein food, get some slice of tuna. It is one of the right choices that you have to consider. Tuna can be easily digested so that protein can be broken down into amino acids in no time. It has high-quality protein, and in every 3 ounces of serving, you can get 25 grams of protein.


Other than tuna, you can have halibut. Halibut can give 23 grams of protein for every 3 ounces of serving. It can also provide 2 grams of healthy fats. So if you want another source of high protein, this can be your option.


Another fish on your plate can be a great source of protein and omega-3 fatty acids. Salmon has 23 grams in its serving with 3 ounces. Other than protein, you can have omega 3 fatty acids which are essential also to your health.


If you cannot find salmon and tuna, choose tilapia. Tilapia has a mild taste, but you can get 21 grams of protein with every 3 ounces of serving. The protein from tilapia is enough for building your muscles.


Seafood rich in protein is a unique way to build up muscle. Octopus can give you 25 grams of protein with every 3 ounces of serving. But you may be thinking on how you can make the octopus flesh tender. Since it is known to have an elastic or gummy texture, you need to place it inside the freezer. The freezing process of octopus can help you tenderize the meat.


Let us go to the meat shop, shall we? Meats high in protein come in many forms. For starters, you can have steak. The protein in steak can give you 23 grams with every 3 ounces of serving. Your steak can be in round or rib-eye cuts. But you need to choose leaner cuts of steak like round and loin. The best way to cook a steak is medium-rare to enjoy protein in a juicy flavor.


You can have other protein sources from meat. The lean ground beef provides 18 grams of protein for 3 ounces serving. The leanness of ground beef should be in between of 100 to 90 percent. In this way, if you will use ground beef to your cooking, it still has some tasty flavor.


On the other hand, many have trusted chicken meat to provide them with a good source of protein. Chicken is one of the best choices when it comes to meat. Just avoid the skin with fats underneath it. The part of chicken with most protein is the breast. It can give you 24 grams of protein with 3 ounces of serving.


Same with chicken, turkey meat is the right choice of the protein food source. It has a low-calorie content but gives you 24 grams of protein with every 3 ounces of serving. Turkey breast is the best part where you can get fat-free protein.

Green peas

Getting worried because of your eating habit? If you are vegetarian and you only opt for plant-based foods, you need not worry about getting an adequate amount of protein. Foods rich in protein can also be found in some vegetables. We call them vegetarian protein.

As mentioned earlier, legumes contain a high amount of protein. Moderate in consumption, green peas can help you get the protein your body needs. Mostly we can see green peas as a side dish. If you don’t want this approach with the peas, you can enjoy it by blending it with other healthy foods.


Other than meat, you can have complete amino acids by eating quinoa. Quinoa is our favorite grain when it comes to nutritional facts. Aside from fiber, you can have protein. You can enjoy quinoa as toppings to your favorite breakfast cereals.

Chia Seeds

Another topping for your salads is chia seeds. It adds protein to your healthy salads, yogurt, oatmeal, or blend it to your smoothies. Another way to consume chia seeds is by soaking it in water until it makes a rich foam and creamy texture. It would look like a pudding.


Another twist for our vegetarian protein is tofu. This food can give you 12 grams of protein with every 3 ounces of serving. Not bad, right? Enjoy eating tofu with different recipes. Or you can fry and used it to your favorite cuisines. You can also add it to your favorite smoothie.


Cocoa is a good source of protein as long as there is no added sugar. Your cocoa powder can give you 1 gram of protein for every tablespoon. The taste of cocoa powder should be bitter. It is the kind used in baking or making hot chocolate. If you use it for drinking, make sure you add nonfat milk and calorie-free sugar to add some taste. Otherwise, you will end up making a protein drink that can make you gain weight as well.

Non-dairy milk

As we were saying, dairy products can make you gain weight. So choose non-dairy milk or alternatives for fabulous additions to your diet plan. You can have almond milk, plain soy milk and other non-dairy milk that can give you protein with fewer calories contents. Check the label before purchasing the product so you can see the difference.

Protein routine in your meal plan

To keep yourself on the track of eating the best foods that are rich in protein, you need to make an exciting meal plan of your choice. But we can give you some ideas for your meal plan with protein.

Make alternatives for your meat as the primary protein food. You can have seafood protein, which is rich in omega-3 fatty acids. Some exciting recipes for your seafood are steak, fillet, grilled, or baked.

Then you can have a side dish of beans, peas, or any soy products. Soy products can be a part of a meal or sometimes the main dish.

You can also choose unsalted nuts for snacking or toppings to your salads. Some dish can replace meat as ingredients like toasted peanuts to stir-fry vegetable. You can also sprinkle a few nuts on top of your desserts like ice cream or frozen yogurt.

The art of getting an adequate amount of functional protein

The art of getting an adequate amount of functional protein

Indeed, proteins are essential to our body in building muscles and keeping our body in good shape. Like other food, we need to consume an adequate amount of protein, and it should be in moderation for more promising results.

To remind you that prevention at a young age and to eat nutritious foods over time lead us to be fit and healthy. We can avoid serious health problems and learning some ways to improve your eating lifestyle.

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 foods rich in protein can make a change to your body without giving you a drastic meal plan. Make your choice to have lean protein to keep your bad cholesterol at a low level. Have an eagle eye on details in the labeling of the package. You can see the contents of packaged food, especially dairy products. Further, you have to keep every meal on your table safe to eat. Make sure you store it properly if you consume it later.

Life is good, so keep your lifestyle in good shape.

Egg Nutrition Facts with Nutrients to be Fit and Healthy


Egg nutrition facts reach many arguments on the effects of its consumption daily. Nonetheless, the health benefits of eggs can be achieved if consume adequately. Proper cooking can provide all the nutrients needed by our body as well as beauty secrets.

Egg nutrition facts have no direct effect on the increase of neither blood cholesterol nor heart attacks according to a study. Eating eggs during breakfast has shown that it can give you satiety, which will make you eat less for the next 36 hours. The participants for this study are 30 overweight women.

However, it has been noted that its nutrition white contributes to weight loss. It is high in protein and healthy fats that can lower the calorie intake. Only in the yolks, you can find all nutrients if you are in a calorie-restricted diet.

When eggs are partnered with bagels, it can fill your body with all the nutrients even carbohydrates. More importantly, its nutrition facts can suppress your appetite for the rest of the day, which is good when you are in a strict diet.

Egg facts beyond rumors

Egg nutrition facts straightened rumors about the effects of eating eggs on a daily basis. One thing is for sure; it provides many nutrients. The nutrition facts come from the yolk and white. Each supports our body’s needs for vitamins and minerals.

Protected by a thin yet hard shell, it is resistant enough to avoid breakage. The color of an eggshell depends on the variety and the formation process. However, it is not true that nutrition facts can be measured based on the color of the shell.

While the yolk contains omega-3 fatty acids and cholesterol, white nutrition comes with proteins, carbohydrates and 0% cholesterol. The natural protection of the yolk during the growing process of the embryo is the white. In scientific studies, white can be used in vaccine preparation.

Egg nutrition value with vitamins and minerals

Like other healthy foods, the egg nutrition value can provide up to 70 calories and 6 grams of protein in the egg. Calories from it, large or medium size, consist of vitamins like A, B12, D and minerals like riboflavin, pantothenic acid, zinc, choline, phosphorus. The calories depend on what type of diet we feed on our chickens, ducks, quails and ostriches.

Recipes with variations of eggs

We can make recipes from different kinds of eggs. Home and restaurant cooking demands it as one of the ingredients in many dishes.

We can all enjoy the recipes by just simply frying or boiling it—like scrambled, sunny-side-up, omelets and poached. These are the natural ways of cooking it and need less preparation if you want to enjoy quick egg recipes.

Traditional brown or white chicken eggs recipes

Most common recipes can be prepared with the use of chicken eggs. Chicken eggs have two choices – white and brown. There are no scientific studies on having different nutritional values.

Chickens that lay white eggs are leaner breeds. This breed of chicken can withstand hot weather conditions. On the contrary, chicken that lays brown eggs is more suitable to cold weather conditions because of the thick feather covering their bodies. They are commonly known as free-range chickens.

Some recipes with chicken eggs can be prepared for breakfast, noodles, salad among others. It can also be used for baking desserts like pastries, cookies and cakes.

More flavor recipes with Duck eggs

What are the differences between a duck with chicken eggs? In physical appearance, you can see that the size of duck eggs is bigger than with chicken. The shell of duck eggs is thicker which provides longer shelf life than others.

Also, duck egg carries extreme colors like black, green and grayish eggs. For example, Cayuga duck eggs are black or gray. But the most common is a white and brown color.

When you crack both chicken and duck eggs, you can see the differences in yolks and whites; duck egg whites are more transparent, and the yolks are bigger than the chicken. These are the reasons why most people prefer to have duck eggs in their kitchens. The nutrition facts in duck eggs are higher in protein, and omega-3 fatty acids through the yolks contain higher fat and cholesterol value. Given this, are they safe to eat? Of course, these are the same with chicken eggs in which we can eat them safely. It will have a more delicious taste than chicken.

If you are using duck eggs for your recipes, you should consider the nutrients it will offer in your cooking. There are chicken egg recipes that you cannot substitute with duck eggs because of the high fat and cholesterol content.

The distinct taste of duck eggs come from the diet program that a farmer practices in their duck farm. Ducks do not only eat feeds. However, the eating preference of ducks is on high-protein foods like bugs, snails, slugs. With this, it provides nutrients and more flavor.

Quail eggs for quick cooking

Other than duck and chicken, another one that can be consumed is quail eggs. Recipes that include quail eggs can be prepared into side dishes and ingredients to your favorite salad and main dishes.

Quail eggs come from middle size birds found in different countries around the world. Therefore, quail lay smaller eggs than chicken and ducks.

Each small one has all the nutrients that your body needs but you should eat up to 5 pieces of it. One piece of it can increase vitamin B1 six times and B2 vitamins 15 times. More than 5 pieces of it a day can increase high blood pressure, cholesterol and another health risk.

Limitation in cooking with ostrich eggs

Ostrich eggs are considered as the biggest one, making it have the largest yolk. Its size comes in 15 centimeters in diameter and can weigh up to 1.6 kilograms. The ostrich whites partake half of the total weight of an egg. You can compare it to 25 chicken eggs. The shell of ostrich eggs comes in a white hue and the thickness measures from two to three millimeters.

The question now is how to cook the ostrich egg? Basically, the ostrich recipe has limitations because of the cooking preparation. For example, boiling it needs up to 30 minutes. You need tools to open it to make sure it has already cooked inside. The hard shell makes it to be toughed that even when you dropped it, it will not break. However, the disadvantage comes when opening it.

Health Benefits of Eggs

Eggs have many benefits for our bodies. It is one of the best weight loss foods that we can consider. The health benefits that we can get from eating eggs promote our body to be fit. Association of American journal recommended quality and enriched nutritious and excellent dietary breakfasts for pregnant. Also, the complete serving amount of antioxidants and calcium are important to adult. The right amount of carbs percent should be considered for all meals. Carbs are one source of sugars causing diabetes, so it will be a bad idea if it will be increased. The levels of distribution of nutrients caused the positive and reduction in the triglycerides counts incredibly.

Vitamins in Egg

An egg has plenty of vitamins like B vitamins, and D. Vitamins in it promotes more extended energy sources. With B vitamins, it helps our body convert food into energy.

We can get vitamins B2 and B3 from egg white, while from the yolk we can get vitamins B5, B6, B9 and B12.

Also, it provides vitamin D, which builds stronger bones and muscles. It is significant that we consume it because our body does not create our own vitamin D. Perhaps there are supplements for it and other food sources. However, if you are considering the best weight loss foods, you can have it in your meal plan.

Adequate consumption of B vitamins and vitamin D in our body will provide enough energy to perform intensive tasks. Other than vitamins, it also offers nutrients like minerals.

Minerals in Eggs

You can find macro-nutrient in eggs. One of the essential minerals it can provide is choline. Choline is significant in our body for the development of our nervous system and metabolism.

Daily consumption of it can provide 100 mg of choline, aside from taking supplements. Scientific studies show that women need to have 425 mg and for men is 550 mg of choline daily. Given this, it is perfectly safe to consume an egg daily as an additional source of choline that our body needs.

The importance of choline in our nervous system has a big impact. It is responsible for nerve function in our body and the development of neurons in our brains. With enough consumption of it daily, choline reduces early symptoms of memory loss and increase memory brain function.

Adding to the long list of egg nutrition facts, choline in eggs contributes to the prevention of breast cancer. Combining your fruits, vegetables, walnuts and whole grains diet plan with it daily can alleviate the effect and amount of nutrients that you will consume.

Other than choline, protein in eggs is the combination of amino acids that even our body cannot produce. With enough protein in our body, it increases our physical strength, maintains our muscles and endurance. Therefore, an egg a day does not only provide choline, but it also offers the protein which our body badly needs.

Beauty remedies with eggs

Other than health benefits, egg nutrition facts can be used in many ways such as beauty techniques that can be made at home.

Promote fresh and young looking skin

To make your face skin tight and shrink the visible pores, you can try the whites. It will reduce oil in your face that can absorb more dirt and pollutant, causing acne. So, why could it achieve this?

Egg whites have nutrients like protein, potassium and magnesium that hydrate your skin. Combining with honey and lemon, you can achieve youthful and radiant skin.

Having a face mask of white can be beneficial for removing blackheads in natural ways. To make a blackhead nose strip, you’ll need to combine one teaspoon of pure lemon juice and two whites. Whisk it thoroughly and apply it to your nose. For the best result, leave it up to 30 minutes after using it. Afterward, if you are confident that it’s already dry; you can peel it. Knowing this trick will prevent you from buying costly beauty products and trying the most natural beauty technique.

If you got no issue with your facial skin or blackheads, but instead have dark circles under your eyes, alongside puffiness and swelling, then you can have egg white as a solution. You just need to open an egg and separate the yolk from the white. With a cotton pad, gently dip it in white and apply under your eyes. Just make sure you will avoid putting the whites in your eyes. After the first application, you can apply another layer. Let it dry, and you’ll see the difference.

With all the beauty tricks using the whites, you may consider that it can both enhance your inner and outer beauty. But of course, it’s more important that we eat healthy foods to sustain the vitamins and minerals that our body needs and was not able to produce naturally.

Enhance the beauty in your nails

Aside from the face mask and addressing beauty issues under your eyes, you can also use it to invigorate your nails. One of the eggs nutrition facts is the natural oil ingredient which is beneficial to our nails.

To try this home beauty regimen, you need to warm ¼ cup of milk. Then mix it thoroughly with 1 yolk. Once ready, just soak your nails in the solution for 15 minutes. Afterward, use cold water to rinse. You will see that your nails have smooth cuticles. Over time, it can help our nails grow healthy, with no peeling and cracking.

Shiny and gorgeous hair

Egg yolks also have beauty benefits. You can use the yolks to make a home-made hair treatment. You can try this mixture if you want to have alternatives for hair treatments from the salon.

Separate the whites from the yolk. Whisk the yolk thoroughly with three tablespoon honey and olive oil. Apply and leave on your hair for 30 minutes. This mixture does not only make your hair look healthy and shiny, but it also offers hydration to your scalp. It will prevent you from having dandruff, which is a sign of an unhealthy scalp.

Other than beauty products, egg nutrition facts play a role in food preparation. For restaurants or even at home, this is significant in cooking delicious dishes. But making burgers and fish balls as well as baking pastries and cakes, it has the properties to make the food stick together. It binds the foods that you need to serve as a whole. It makes it perfect for the recipes that need to be sticky and glue-like food.

While at home, the fantastic benefits of it don’t stop at food. It can be used as a compound to clean pure leather materials. If you want to try this, you just need the white and rub it over your leather accessories. You can use a cotton cloth or a soft sponge for application. In a few minutes, you can see the difference, and your leather will look as new again.

Our Insights

The daily consumption of it is perfectly safe. With all the nutrients and as one of the best weight loss foods, the egg nutrition facts busted many myths about eating it twice a week. The cholesterol and fats in yolks are one of the benefits it offers.

Good selection and proper storage of eggs

However, some questions brought into the discussion about it. Aside from the benefits which were discussed above, among the pertinent issues of those who want to eat it are how you can select the freshest eggs? Are eggs healthy? Does it have iron? What are the other benefits?

The most accessible and affordable eggs in the market are chicken eggs. To test if the egg is fresh, you just place an egg in a bowl of water. If it sinks to the bottom and moves to aside, you get a fresh egg. Otherwise, if it floats you have a rotten one. So if you get a fresh egg, the issue will be the proper way of storing it. To keep it fresh, you just have to put it on the egg shelf of your refrigerator. But this does not mean that eggs in refrigerators can last for over a month. You need to consume eggs bought from groceries and supermarkets within three weeks.

You have many choices of eggs like white, brown, pasteurized, cage-free, free-range, organic and natural. All of these eggs have distinct characteristics, but brown and white eggs have the same nutrients. Boiled eggs can avoid salmonella so that you may use this as salad toppings.

Organic and natural eggs come from laying hens that are fed with natural food and are free from fertilizers and pesticides. These eggs are produced based on the standards and guidelines of the National Organic Program – USDA.

Indeed, egg nutrition facts make as one of the best weight loss foods. You can consider adding eggs to our meal plan. However, if you have an allergic reaction to eggs, better avoid eating it. Other alternative healthy foods can provide you with the same egg nutrients.

Here are Few Home remedies to say bye to Blackheads Forever

Home remedies 001

Home remedies for blackheads are believed to restore flawless skin. Blackheads are a type of acne that occurs within the skin. It starts to appear in the face due to clogged hair follicles. Almost every person, once in a lifetime has faced this natural occurrence.

Experts say blackheads are a result of a reaction one kind of oxidizes. The main cause blackheads are hormonal changes in the body that cause additional oil to be formed in the pores. Blackhead is a natural process, especially during puberty. Even though it is a natural process, it lessens the beauty of face, and nobody wants to look ugly. Also, people who are suffering from blackheads must look forward to getting some tips to get rid of this annoying phenomenon. And the good news is, some home remedies can be beneficial to remove blackheads.

Home Remedies

To restore flawless skin without using harmful skincare products, we are giving you some home remedies. Most of the ingredients can be found in your kitchen.


  • Lemon juice can help you to get rid of blackheads naturally. It is a substantial source of vitamin C that can remove dirt from skin. Given this, you can use lemon juice directly to the surface and leave it for 15 minutes and clean it with cold water.

Baking Soda

  • Another is baking soda which has a long way for blackheads. To prepare, mix water with 2 tablespoons of baking soda to form a thick paste. Massage the paste gently into your skin. Then leave it for 5 minutes. Afterwards, clean it properly with plain water. Apply moisturizer to hydrate the skin.

Cinnamon Powder

  • Also, we can have cinnamon powder. Cinnamon powder can make your skin smooth and flawless. To use, mix cinnamon powder with water. Apply the paste on the blackheads areas. Then, leave it for 15-20 minutes. Make sure to clean it with warm water. To keep it hydrate, apply moisturize.


  • Another of home remedies to remove blackheads is the use of honey. Honey is another essential element to remove blackheads. Get 3 to 5 teaspoons of pure honey and boil it. After cooling it down, rub it on the skin. Wait until the paste of honey becomes dry and then peel off the skin. Apply this mask twice in a week for the better result.

Corn Flour

  • Cleansing is important if you do not want to have blackheads. Then, you can use corn flour as one of home remedies to remove blackheads. Corn flour is good to clean your skin. As preparation, you will need vinegar, honey and sugar to mix with corn flour.  Take a teaspoon of corn flour, half teaspoon vinegar, half teaspoon honey and little bit of sugar. Give it a good mix. Then, apply this paste to your skin. Let it settle for 10 minutes. Afterwards, make sure to clean it with water.


  • One of the effective home remedies for blackheads removal is egg. Whites of egg are also proven to be useful to remove blackheads. To prepare the paste, mix 2 tablespoons of egg whites with sandal powder. Then, add few drops of lemon juice into this mixture. Massage this paste into your skin.

Though these home remedies are helpful still, you will need some extra effort. Here I will be giving some quick tips to remove blackheads.

Quick Tips

  • Mix a teaspoon of sugar with your regular face wash and scrub it in your face.
  • Using toothpaste is a simple home remedy to remove blackheads. Take a little toothpaste on blackheads area and gently rub 2-3 minutes then clean it with water. You can use it daily.
  • Try to avoid applying too much makeup products.
  • Use a clean towel for use.
  • Avoid oily foods and eat vegetables and fruits.
  • Drink plenty of water

Apply these home remedies listed above and also, follow the quick tips. Blackheads will not be a problem anymore. Shine the world with your shiny, smooth, and flawless skin.

Learn How to Take Care of Color Treated Hair Naturally!

Coloring hair Treated Hair Naturally

Coloring hair is always exciting to do, and it gives a trendy and fashionable look. Most of the women love to play with their hairstyle, and coloring them is a part of styling.

Coloring hair is better than hair dying. Though doing hair dying is quite fun, but it makes hair dry and dull. No one can be confident with lifeless and frizzy hair. You are coloring your hair to add spice to your look, but the result is opposite. Nobody wants that. Also, coloring is necessary for enhancing pizzazz to hairstyles.

So, how do you avoid having dry and dull here after spending money and time to have your hair colored? If you want your color treated hair to be shiny and smooth, you must give additional effort to your dyed hair. Taking care doesn’t mean applying shampoo and conditioner regularly. Colored hair needs extra attention. Keep on reading to discover how you can take care of your dyed hair.

Natural Ways to Treat and Do Hair Coloring

Daily Care

Dyed hair requires daily care. Make a routine for it. Use the shampoo that suits your hair type but try to avoid washing it every day. Nevertheless, make sure you moisturize them every single day as moisturizing is necessary for healthy hair. Make a habit of using oil before going to bed at night to keep your hair hydrated. Try to make ponytails before sleeping to prevent hair breakage.

Be Gentle

Always be gentle with your hair as much as it is possible. Wash it softly. Get yourself a good quality comb to avoid hair loss and hair damages. Purchase hair care products that are suitable for colored hair. Consult with a beauty expert if needed. Don’t forget to use conditioner after using shampoo. Conditioner ensures smoothness of your hair. Also, giving your hair treatment twice in a month is necessary.

However, it is challenging for many of us to manage time to go to beauty salon regularly for hair treatment. If you are one of them, try to use home remedies for that. Make hair mask with your regular kitchen ingredients.


Coloring hair Banana for hair

Banana is not only good for your health but also for your hair. Take a ripe banana and mash it. Add a tablespoon of honey. Mix them properly to make a smooth paste. Now, apply this paste to your hair and leave it for 15 to 20 minutes. After that, wash it with shampoo and don’t forget to condition your hair.

Also, you can make a paste of banana and avocado. This hair mask is also good for painted hair.


Coloring hair Mayonnaise for hair

Mayonnaise is one of the most common ingredients in everyone’s kitchen and effective to bring shininess to your hair. Just take 1 tablespoon of mayonnaise and apply it in your hair accurately. Leave it for 20 minutes and after that, wash it with your regular shampoo. Use cold water while washing. Try to give your hair a mayonnaise massage twice in a week.

Olive Oil

Olive Oil

Olive oil is an excellent source for nourishing your hair. Rub olive oil in your hair and scalp. Massage it for at least 20 minutes. It will keep your hair hydrating and nourish your scalp. Try to use this super-natural oil every single day to make your hair color long lasting.


Egg for hair

This easy to find kitchen ingredient can heal the damaged hair and also, keep them moisturized. You can apply egg directly in your hair. Take one egg and beat it appropriately. Add 2 tablespoon of honey and castor oil in it. Combine them properly. Apply this hair mask in your hair and leave it for 10 to 15 minutes. Wash it with your regular shampoo.

In our opinion?

No more worries to have fun with your dyed hair. Just take proper care of them and enjoy the beauty of your shiny and vibrant hair!

5 Natural Home Remedies to Promote Hair Growth

Promote Hair Growth

Hair growth for women is essential as it is hard to find a woman who doesn’t have cherished a desire to get thick, long, and lustrous locks. Women from different ages love their hair because of the vital role it plays in stating the beauty. Unluckily, most of them face common hair issues such as hair fall, hair damage, and hair breakage.

One of the biggest complaints of most of the women is that hair does not grow quickly. Do you know the interesting fact that hair grows at least half inch per month if treated well? Some women use vitamins for hair growth, while others have the haircut for hair growth.

However, there is no specific rule involved in hair growth. Our lifestyles, chemical leached hair care products, lousy food habit are to blame for unhealthy hair. All that is required is to start healthy hair practice. Keep reading to find out some incredible home remedies to make your hair longer and stronger.

Your Hair Care


Biotin is a water-soluble B-vitamin, also known as Vitamin H. Green vegetables, egg yolk, nuts, mushrooms, and whole grains are the rich source of biotin. Deficiency of biotin can be the primary cause of hair fall.

Take 2 to 3 biotin tablets and crush them. Mix the powder with olive oil or coconut oil. Massage it into your scalp and leave it for hours. Also, you can use this mixture before going to sleep. Wash your hair in the morning. Apply this Biotin hair mask twice a week.

 Rosemary Oil

Rosemary oil is extracted from rosemary herb which is quite beneficial for promoting hair growth. It ensures cell division and enlarges the blood vessels that increase blood circulation. Antioxidant properties of rosemary oil strengthen roots and enhance hair growth. Moreover, sulfur and silica in rosemary oil prevent hair fall.

Add 1 teaspoon of rosemary oil with two teaspoons of coconut oil or olive oil. Apply the mixture to your hair and the scalp. Massage it for 5 to 10 minutes. After that, leave it for overnight and rinse it off the next morning with cold water.

Furthermore, you can use rosemary oil by mixing it with your shampoo and conditioner.


Sulfur in onion lifts collagen production in the skin and contributes to hair growth. It is one of the most efficient home remedies for healthy hair.

Peel and chop two to three medium sized onion and blend the slices to squeeze out its juice. Rub the juice throughout your scalp with a cotton ball. Leave it for 15 to 20 minutes. Wash it off with baby shampoo. To obtain the desired result, you can use it once in a week.

Aloe Vera

The proteolytic enzymes of Aloe Vera eradicate dead skins from the scalp. It can make hair smooth and shiny. Nutritional properties of Aloe Vera support hair growth.

Cut an Aloe Vera leaf and extract the gel from it. Apply this gel on your hair and scalp and let it sit for hours. Rinse it off with shampoo. Use this twice or thrice a week to boost your hair growth.

Likewise, you can mix 1 cup of Aloe Vera gel with 2 teaspoons of castor oil and 2 teaspoons of Fenugreek Powder. Mix them well to get a good consistency. Apply this mask to your hair and cover your hair with a shower cap. Leave it for overnight and wash it in the morning. Do it once or twice a week.


The egg is a rich source of proteins, sulfur, iron, and phosphorus that make it one of the finest ingredients for hair growth. Also, it can nourish the hair strands and hair follicles.

Take an egg and beat it very well. Add olive oil and honey to it. Make a smooth paste and apply it on scalp and hair. Let it sit for 20 minutes. Wash-down it with shampoo.

Besides these natural home remedies, a healthy diet plays a significant role in hair growth. Try these effective home remedies for happier and healthier hair.