Cauliflower Recipes: A Quick Healthy Meal in less than 20 minutes!


Cauliflower recipes are a substitute recipe for carbohydrates. So if you like carb and want to try some healthier alternative, consider trying this at home. Imagine that you can prepare such a recipe in less than 20 minutes. All you need is to be creative on the ingredients of cauliflower recipes.

Cauliflower recipes are easier to prepare compared to mashed potatoes. So mashed potato lovers will likely consider mashed cauliflowers, which are lighter, fluffier, and creamier. 

Here is an easy mashed cauliflower recipe. It is a quick recipe to enjoy cauliflower and add it to other recipes like salads and vegetables. 

Best Mashed Cauliflower Recipes

In4tdRM5XFEating cauliflower most excitingly can give you high nutritional value.  A creamy, tasty cauliflower that is so versatile with other foods. With a few ingredients, you can enjoy the mashed cauliflower recipes.


Cauliflower 1 piece, medium-sized

*Make sure you can prepare 4 cups of florets out of it.

Cream Cheese 3 tablespoons

Black Pepper ground, to taste

Salt To taste

Green Onion 1 tablespoon (Optional)

How to Prepare:

  1. Cook the cauliflower in less than 10 minutes. With this time, you can make it edible and ready to mash.
  2. But before that, make sure that you have drained all the water from the cauliflower. To do this, you should let it steam for about 2 to 3 minutes. 
  3. Then, if you are 100% sure that there is no water in cauliflower, you can start to mash it. And the best way to have a mashed cauliflower is by using a potato masher.  Skip the food processor and blender. You can save more time with a potato masher, and the texture is more different from mashed cauliflower using a food processor. But if you have more time, you can use a blender for a creamy mash.
  4. After mashing, now is the time to spice it. You can add many flavors like cream cheese. Well, it depends on the taste you want. 

Why cauliflower recipes?

Well, for me, I would love to eat the cauliflower recipe because of the many health benefits. A vegan-friendly recipe indeed, which I can enjoy with cream cheese if I want to make it creamy. But as for other flavors, I can add additional flavors.

As for the nutritional facts, you can have the following benefits, and you will be surprised by what it could do to our body. Who would reject these nutrition benefits?

Health Benefits of Cauliflower Recipes

Plane cauliflower is not as enjoyable as other vegetables. Also, as a side dish, this veggie needs some flavors. Cooking and food processing of cauliflower is the right way for your heart desires on how to enjoy cauliflower recipes. You can never go wrong with cauliflower, with the health benefits it gives to you.


There are many reasons to consider eating cauliflower. Here are some of the reasons why choose cauliflower recipes, among others.

Healthy Carbohydrates

Enjoying the cauliflower is a good thing. When I eat some cauliflower in my meals, it makes me full, but it is not purely carbohydrates. Cauliflower is high in fiber, and this is the reason after eating some caulis, we feel full quickly. This vegetable offers at least 2 grams of fiber, which can fill our stomach until our next meal. It is an excellent alternative to our diet.

Highest Fiber 

Speaking of fiber, we are all familiar with the benefits of fiber in our digestive system. The higher the fiber content, the healthier our digestive health. The fiber is good for digestion to prevent constipation and also reduces the risk of bowel disorders. Naturally, it also has high water content, which can prevent GI-related health problems. 

Contains Phytonutrients and Antioxidants

One of the reasons why I genuinely enjoy cauliflower recipes is because of the phytonutrients and antioxidants. The cauliflower offers nutrients and antioxidants to address free radicals in our bodies. The free radicals can damage cells in our body, which cause inflammation, and later on, high risk of cancer. The inflammation in our body can cause cardiovascular disease and type 2 diabetes. For this reason, I replace eating rice with cauliflower to maintain healthy carbs and high fiber consumption.

Health Problem Address in Eating Cauliflower Recipes

Cauliflower should be included in different healthy meals since it has high fiber content and healthy carbohydrates. Eating cauliflower recipes can give you these nutrients, which improve overall health. 


Cardiovascular Health

Besides good digestion when it comes to fiber, the fiber also contributes to cardiovascular health. High fiber is associated with reducing the risk of cardiovascular problems. How would this work?

The fiber binds to cholesterol, which reduces the levels of bad cholesterol. According to the study, cardiovascular conditions are the result of high amounts of bad cholesterol in our body. Thus, eating more fiber lowers the risk and increases good cholesterol.

Fights Cancer

The compounds called glucosinolates in cauliflower suggests that this vegetable has the power to address free radicals in our body. While enjoying cauliflower, knowing the health benefits it gives to our body adds to our enjoyment. The compounds found in cauliflower are beneficial because it acts as a substance to prevent damage in our cells. The antioxidants, on the other hand, detoxify the toxic compounds in our body, which also minimize the risk of cancer. Well, I can say that cauliflowers are one of the superfoods in our healthy meal.

Improve Overall Health

Fiber and antioxidants are the nutrients found in cauliflower. Also, there are essential nutrients that cauliflower recipes offer. The folate, vitamin B6, and choline improves tissue formation, healthy metabolism, and supports nervous system health. Also, it provides other vitamins, protein, and omega-3 fatty acids. 

Sharing My Thoughts

Cauliflower recipes are usually in a simple form like saute. However, my favorite is the mashed cauliflower recipes. I prefer this because I typically make it as an alternative for rice. As a side dish also, I enjoy cauliflower when I add some flavors that complement my main dish. So I am always considering cauliflower recipes in most of my healthy meals.

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


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

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

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

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


Healthy Food Hacks for Easy Meal Preparation

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

Eggplant Bacon

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

Healthy Muffins

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

Additional healthy food hacks for baking:

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

Dairy-Free Topping

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

More Protein in Pesto

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

Seeds Snacks

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

Chilled Margarita and Tequila

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

A Twist to your Takeouts

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

Upgrading your Smoothies

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

Cutting the Misleading Healthy Food Hacks

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

Here are simple ways to do some food hacks.

Plan your Meal Ahead

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

Look into more Actual Menu.

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

Preparing Meal in Single Time

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

Ready your Healthy Snacks

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

Some cooking methods

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

Eating Slower

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

Artificial Flavor

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

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

Look for the Labels

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

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

Our Insights

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

Broccoli Salad Recipes – A Quick Summer Fresh Salad Recipe



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


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

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


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

Risk of Cancer

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

Bone Health

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

Healthy Skin

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

Better Digestion

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

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

Losing Weight

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

Anti-inflammatory and Natural Anti-allergen

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

Healthy Broccoli Salad Recipes

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

Asian-Style Broccoli Salad

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


Garlic Paste 2 teaspoon

Ginger Paste 2 teaspoon

Sesame oil 4 tablespoon

Soy Sauce 2 tablespoon

Chilli Powder 1 teaspoon

Broccoli 200 gram

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

Carrot 1 piece, chopped into matchsticks

Peanuts Half cup, roasted until crisp

Salt to taste

How to Prepare:

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

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

Cranberry-Almond Broccoli Salad


Red Onion Half cup finely chopped

Mayonnaise ⅓ cup, preferable canola

Greek yogurt 3 tablespoon

Apple Cider Vinegar 1 tablespoon

Honey 1 tablespoon

Salt ¼ Teaspoon

Black Pepper ¼ Teaspoon

Almonds ⅓ cup, toasted

Cranberries ⅓ cup, dried and no sugar

Bacon 4 pieces, cut into bits, cooked

How to Prepare:

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

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

Broccoli Salad with Creamy Lemon Dressing


For the broccoli salad, you will need the following:

Broccoli 2 heads, medium size with stems

Carrot 1 large piece, and grated

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

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

Cranberries Half cup, dried

For the dressing, you will need the following:

Mayonnaise Half cup

Sour Cream Half cup

Lemon Juice 2 tablespoon

Sugar 1 teaspoon (add to taste)

Salt ¼ teaspoon

Black Pepper ⅛ teaspoon

How to Prepare:

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

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

Broccoli-Quinoa Salad with Honey-Mustard Dressing

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


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

Quinoa ¾ cup, cooked

Water 1 ½  cup water

Almonds ½ cup, roasted

Broccoli 2 to 3 medium heads, including the shredded stems

Basil ½ cup, freshly chopped

For the dressing, the following should be the ingredients:

Olive oil Half cup

Lemon Juice 2 tablespoons

Mustard 2 tablespoons

Apple Cider Vinegar 1 tablespoon

Honey 1 tablespoon

Garlic 2 medium cloves, minced

Salt ½ teaspoon

Pepper to taste

How to Prepare:

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

You can add some raisins for additional flavor.

Broccoli and Sauerkraut Salad

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

Here are the ingredients:

Red onion ⅓ cup thinly sliced vertically

Whole Milk ¾ cup, plain flavor

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

Olive oil 1 tablespoon, extra virgin

Lemon Rind 1 tablespoon, grated

Black Pepper ½ teaspoon

Salt 1 teaspoon

Garlic 1 clove, grated finely

Broccoli 2 medium sizes with stalks

Red sauerkraut ½ cup, drained and refrigerated

Almonds ⅓ cup, unsalted and chopped

How to Prepare:

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

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

Sharing My Thoughts

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

Snacks without Borders: Your Cravings Satisfaction!


Snacks are the food that we love to have after our meals and after dessert. Of course, who would miss the goodness of eating snacks? Some of us are eating snacks because we crave it. But what are the healthy snacks we should eat?

Snacks should be healthy and will not affect our diet meal plan. Imagine all the nutritional value of these foods; we should not take for granted the snacks that we are eating.

Yes, we enjoy snacks to get over our hunger. But should we have it after dinner? For many, they still eat after dinner, but they are even considering it to be healthy. Eating snacks should consist of nutrients that will help your body to be fit and healthy.

If you want to keep healthy food even if you are just eating snacks, it is a good idea to shop for some snacks that you can pack. It is an excellent way if you want to have something in your bag for your meals.

Do you want to be sure if you are eating healthy snacks? There are many choices that you can have and mix with other food as your after-meal food. You can have snacks with protein, fat, and fiber. And for evening snacks, keep away sweets. You can have healthy food after dinner if you want to satisfy your tummy.

Snacks without Borders 001

Inspiration for Healthy Snacks

If you are losing weight, but you want to enjoy snacking, here are some of the foods that you need to have. You can choose among these if you’re going to have something in your bag and pockets any time of the day.

Aloha almonds!

Snacks without Borders 002Almonds are one of the healthy foods that you can consider eating in between your meals. Belongs to nuts, this is a great excuse if you want to eat but want to lose weight. The right serving of almonds should be one ounce or equivalent to 23 almonds. According to the study, this amount of almonds has 164 calories, 4 grams fiber and protein. Can you imagine you can get all of those with a single serving of almonds?

Reaping the GrapefruitSnacks without Borders 003

Looking for other healthy options for snacks? You can obtain the nutrients from grapefruit if you want some alternative snacks. Aside from vitamin C, you can have calories and fiber in one serving of grapefruit. One serving of grapefruit can contribute to weight loss in three months. How did it happen? Well, the nutrients of grapefruit manage your appetite by decreasing insulin levels, according to the research study.

Meaty and nutty chickpeas

snk3How can you handle chickpeas if you want to get some of it in your bag? Chickpeas can have a meaty texture and nutty flavor, which can give fiber and protein. If you’re going to lose weight, this is one of the healthy snacks you must try. You can try roasting it for some crunchy effect, and you can pack it easily. Make sure you will only have a half cup of chickpeas so you can have 100 calories with 5 grams of protein and fiber.

Toss those grapessnk4

When you have enough grapefruits and nuts, you can have grapes. According to the study, you can have a cup of grapes if you want to have 100 calories. The taste of grapes can be sweet, but it will not contribute to your sugar level. Instead, you can get the satisfaction you want. So you should not be worried if you are going to eat grapes for your snack time.

Love the chocolate

snk5For most of us, chocolate is one of our favorite snacks. Who would not love the aroma and bittersweet taste of chocolate? From cocoa, chocolates are considered a treat to yourself without worrying about your blood sugar level. Also, this is one of the foods that can help you lose weight. Chocolate can be replaced if you like a glass of wine with your dinner. Instead, make room for a little slice of chocolate. It will satisfy your cravings.


Guess what, popcorn can be a healthy snack, but take note it should be served without the flavor. Popcorn is high in fiber with protein, so an ounce serving or almost three cups can give you 4 grams of fiber and protein plus 110 calories. How is this possible when you feel like eating air? Well, this food came from whole grain, which is good for your health, especially when you are trying to be fit and healthy. You will enjoy this when it is crunchy, a little bit of salt like chips. But this snack has no additives or any kind of flavors.

Eat that Yogurt

snk6Do not confuse yogurt with milk because they are different. Yogurt gives our body the calcium and fiber which our body needs to be healthy. So this is the right choice of snacks. Make sure you choose plain yogurt with no artificial sugar. Aside from that, you can look for whole milk as an alternative. The low-fat plain yogurt can be the best choice if you are losing some extra weight. According to research, Greek yogurt doubles the protein and fiber as compared to ordinary yogurt.

Add some hummussnk9

If you hear this, yes, you are not mistaken. Hummus can be your snack choice. Why? Well, for some, this is not enjoyed food, but when you add this to your favorite salad and veggies, you can have extra nutrients. One serving of hummus is equivalent to two tablespoons. But do not belittle this serving of hummus because it can give you carbohydrates and protein. There is so much to know about hummus, but you should never doubt it now.

Oatmeal is carbs

snk8Yes, oatmeal has a complex carb, but it does not affect your blood sugar. If you think what kind of carb does a serving of oatmeal has, well, you need to imagine that you are eating a good source of fiber. Fiber helps you lose weight by giving you a satiety feeling in your stomach. Filling your stomach with healthy snacks like oatmeal is the right choice.

Portable Fruit

Sounds fun and natural, right? Portable fruits are dried fruits packed into something handy that you can carry wherever you go and whenever you want to. Without artificial sugar and sweeteners, you can have balanced carbs and proteins. It is a good snack option for snacks if you are at work.

Our Delightful Insights

Indeed, snacks can be in many forms so you can enjoy healthy and sumptuous food in between your meals. Do not bother if you are eating most of the time as long as you are consuming foods rich in fiber, less sugar, and carbs. With enough calories, a day that is equivalent to your movement can be a great way to maintain and lose some weight.

Skincare for Baby – Best Practical Ways to Prevent Rashes


Skincare for baby has been an essential practice for many, and many of us even wish to have a baby’s skin. However, babies have the most tender and sensitive skin that needs protection and extra care.

Knowing skincare for babies can prevent allergies and rashes that occur if the baby’s skin is not correctly cared for. There are safe ingredients and a proper way to follow skincare for baby.

Baby’s skin should be taken care of because it is the most fragile and the time when our skin is in its thinnest form. Therefore, skincare for babies is essential to help adjust in a new environment and keep off from rashes, chemical soaps, and shampoo. Remember that the baby’s skin is prone to skin allergies, especially for the first few months.

How will you keep your baby’s skin free from allergies and maintain the softness and glow of skin? There are a million ways to take care of your baby’s skin, but we have listed here the essential skincare for baby.

Top 10 Rules for Healthy Baby Skin

Rule 1: Taking a bath.

Yes, everyone needs a bath, and your baby should take a bath more than anyone. Using shampoo and soap that has no allergic reaction to your baby should be your priority. Also, make it a point that you use lukewarm water to avoid the chill. If you want to try new products, avoid those with antibacterial ingredients because it can damage your baby’s skin. Skincare for baby when taking a bath should prioritize the moisture and the sensitivity of the baby’s skin.

Rule 2: Know where to put powder.

Avoid the diaper area if you want to powder your baby. It is the basic rule because it can lead to complications and infections. Even if you are going to use non-fragrance powder, you should know that a baby’s skin is sensitive.

Rule 3: Choose quality diapers.

Skincare for babies includes the right quality of diapers. If you are going to limit your budget when it comes to your baby’s diaper, do not compromise the quality. Remember that the baby’s skin is sensitive and avoiding rashes is essential. Changing the diaper right away after it gets dirty, you should stop using it. Infections cause rashes, and you should keep your baby away from it.

Rule no 4: Skin reaction is a priority.

Aside from the skin, a baby needs to keep a healthy immune system. For instance, younger than six months old should stay away from the sunlight. Skincare for baby when it comes to direct sunlight needs to be protected by long-sleeves, pants, and hats. You should also make sure that any new clothes should be washed carefully to avoid skin rashes. Check the chemical detergents and ensure that there are no harmful ingredients. Make sure that cleaning the armpits, diaper areas and skin folds were clean thoroughly.

Rule no 5: Clean your baby’s skin tenderly.

Skincare for the baby as a newborn is different. You will need to be very tender in cleaning the baby’s skin. You can use a soft sponge and pay attention to the diaper area. If you observe that baby’s skin has vernix, a white wax that peels slowly. Rubbing the surface and applying creams will not help you with it.

Rule no. 6: Give a little massage.

Adults are not only those who need the massage. Also, a newborn baby needs a massage. Skincare for baby includes massage because it will make the skin distress and cause no reactions. You can use coconut oil, olive and almond oil to keep your skin nourished and moisturized.

Rule no. 7: Choose cotton clothes.

What is the best quality of clothes? Earlier, we have mentioned that quality clothes are essential to prevent rashes. Skincare for baby needs clothes that are made from cotton. Cotton can absorb sweat and provide comfort to our skin. Synthetic material can cause allergic reactions because it can be abrasive. Then better choose the clothes made of cotton.

Rule no. 8: Keep the skin moisturized.

One of the essential skincare for baby is always keeping it moist. It is a vital step to make the skin prevent from drying. Choose a moisturizer that efficiently hydrates your baby’s skin. You can use ointments and baby lotions for options.

Rule no. 9: Choosing the right detergents.

Washing the clothes plays a huge part when you have skincare for baby. Make sure that you choose the right detergent that will not harm the baby’s skin. You can wash your baby’s clothes separately from your family’s clothes.

Rule 10: Wash your hands with extra soap.

Before any hugs and kisses to baby, make sure you wash your hands with soap. The high degree of personal hygiene is more important than anything else.

Our Insights for Skincare

Skincare for baby is essential, especially if you want your baby to be free of rashes and keep the skin soft. As we have mentioned, different skincare for baby, being tender and applying a treatment that is hypo-allergenic with the baby’s skin is essential. From taking a bath to changing clothes, there are things you must keep in mind that will help you maintain the baby’s skin.

Health Benefits of Being Outdoors: Underlying Truth

Health benefits of being outdoors

Health benefits of being outdoors can help treat and prevent diseases. Being outdoor can give your health a break from spending your time in front of your laptop, computer and just sitting in your house all day.

Health benefits of being outdoors

Health benefits of being outdoors can decrease your chance of acquiring different kinds of diseases. Many good things staying outside can give you. You will have the opportunity to feel nature and will have a connection with your environment.

Some outdoor places like the park, mountain trails, beaches and you can even consider your backyard as well for doing different kinds of exercises and activities.

If you notice, you will see some choose to spend exercising or even just walking at the park or the beachside. Most of them are making it a habit to spend some time to improve their health condition and also support their medications.

Medical practitioners always suggest patients, especially when under medications, to enjoy and feel the environment and be with nature.

According to some studies, the health benefits of outdoors having many effects on our bodies. One of the significant effects of being outside is decreasing the chances of getting health problems.

1. Decrease the risk of getting obese.

Obesity is a common problem nowadays. Gaining weight can lead to more severe problems. You are what you eat – this is a fact that applies to everyone. 

Why people gain weight? Eating healthy foods does not remain the only way to keep your weight at an average level. The health benefits of being outdoors, decrease the risk of getting obese has been counted as an option too.

Spending time outside can give you some health benefits and maintaining your shape is one of those. The significance of performing physical activities outdoor can give you another level of satisfaction. According to studies, one of the health benefits of being outdoors has something to do with the influence of other people to perform exercises. This way, you can reduce the chances of getting overweight or obese and increase body muscles.

2. Improve blood pressure levels.

Hypertension and blood pressure have some of the dilemmas when your lifestyle of eating has been in the red zone. The red zone of eating means that the foods you are eating are imbalance. Imbalance eating of food can lead to abnormal blood pressure levels.

improve blood pressure level by doing outdoor activities

Another factor in improving the blood pressure level is doing outdoor activities. One of the health benefits of being outdoors is combating hypertension. According to the study, at least 30 minutes of being outside can reduce the high blood pressure by 9%. It is a significant number over time.

3. Increase serotonin levels for mental health.

One of the health benefits of being outdoors and doing exercises is getting at least a 7% increase of serotonin levels that can reduce your chances of getting depressed, anxiety and stress. Spend at least 30 minutes outside, and you can increase your moods, which relate to your eating lifestyle.

The seasonal affective disorder can be identified when someone experiences depression. And to avoid this kind of sickness, you can do some exercise outdoors.

4. Produce healthy skin

Exposure to sunlight helps the skin to look more vibrant. Yes, skincare products are not only what we need to keep our skin to look brighter. Naturally, we can get vitamin D from sunlight; therefore, this becomes one of the health benefits of being outdoors. And if you can see how your skin looks like, it can also lead to healthy bones. Healthy bones mean stronger bones.

Improve eyesight5. Improve eyesight

Problems with eyesight have been one health condition that even at a young age, we can experience it. So how we can prevent it?

One of the best ways that we can prevent it is exposure from the sunlight. Doing outdoor activities for at least 40 minutes can improve eyesight. Taking some time off staring at your computers and cell phones or televisions can increase visual stimuli for your vision.  

6. Increase functions of lungs

Healthy lungs is one of the health benefits of being outdoors

If you compare the health of a person spending more time indoors rather than a person spending enough time outside, you can see the difference in breathing.

Healthy lungs are one of the health benefits of being outdoors. However, make sure that the environment you are going to spend at least 30 to 40 minutes are clean and comfortable. Most areas that you can find fresh air and a clean environment are parks, mountain trails and beachsides. 

The clean and fresh environment has a significant impact on your health, especially to your lungs. It dictates that some pollutants can affect your lung’s health condition over time. Some harmful pollutants come from smoking, pollen, molds and dust. Specific contaminants triggered allergic reactions. So knowing your surroundings first before doing outdoor activities is essential.

7. Lesser the chance of getting injured

Pain from getting injured can be lower when you have enough space in your surroundings. You can allow yourself to exercise to the full extent wherein you can move your muscles and joints freely. In this way, the health benefits of doing outdoors activities are strengthening your muscles and joints and improve your capability to balance during workouts.

8. Longer sleep at night

Doing outdoor activities can help you sleep during the night.

Sitting all day without doing any activities will not improve your sleep. Doing outdoor activities can help you sleep better during the night. What will be the explanation of this? It is because when you exercise, you will feel your heart is pumping blood to your body.

9. An option in your free time

Aside from the health benefits of being outdoors, one choice for your free time involves doing exercise. Drinking alcoholic beverages and doing other vices as pass time has been one of the reasons why doing outdoor activities is essential.

We all know that doing activities outside is inviting as it helps us spend more time with our friends and families. Social media applications are one of the roots of why many of us choose to stay indoors.

Though connecting with friends abroad is essential, but keeping yourself out from outdoor activities with your friends and families will cause you getting united actually and sharing ideas with people you like.

Health benefits of doing outdoors activities do not limit a person from doing indoor activities especially when the weather is bad and the surroundings are unfriendly.

Our Final Thought

The health benefits of doing outdoors activities do not limit a person from doing indoor activities, especially when the weather is bad, and the surroundings are unfriendly. 

Outdoor activities are beneficial, but it does not mean that when you are under medical conditions, you should go outside. Make sure that you seek advice first before considering outdoor activities.

Bacon Sandwich: Unraveling the Healthy Truth Behind It


Bacon sandwich, as believes by everyone, has no excellent health benefits. But little did you know that bacon has a good effect on our body.

Bacon sandwich, at first, will be categorized as unhealthy food. However, looking into it carefully, it has been discovered that it gives us excellent effects. With all the health benefits of a bacon sandwich, more reasons that we will enjoy eating it.

Bacon can be harmful in our health, but of course, when we eat it too much. Well, any food that we overate gives us adverse effects. For instance, when it comes to bacon, we listed some of the harmful impacts that affect our health. Remember that this will only happen when you overeat a bacon sandwich.

When overeating bacon sandwich…

Too much-saturated fat will increase our chance of getting health problems involving our cardiovascular system. As you can see, bacon contains too much saturated fat, so a large portion of bacon is not advisable to eat in a single serving.

In your bacon sandwich, make sure that you only have a maximum of four slices of bacon. It is equivalent to one serving, which is less than 10% of saturated fat as recommended daily limit. Otherwise, if you consume more than four slices, you should expect a spike of bad cholesterol in your body.

Another substance that you need to watch out in your bacon sandwich is the sodium content. Four slices of bacon are safe when it comes to sodium intake per day. Take note that a single slice of bacon can give you more than 190 milligrams of sodium. Comparing it with the daily-recommended sodium intake, you have a maximum of 1,100 milligrams per day.

So if you are wondering why bacon lasts for days or months in your fridge? Well, do not forget that bacon has preservatives. To be specific, your favorite bacon contains nitrites and nitrates, which are responsible for extending the shelf life of your meat. Therefore, imagine when you overeat bacon, you are gorging substance that can harden and narrow your arteries. It is one of the harmful effects of an overeating bacon sandwich.

And one more thing, when it comes to bacon, you may need to choose other bacon products. Aside from red meat bacon, you can have white meat bacon. It has lower fat content and a small amount of iron and protein. But don’t be anxious because you can have other food sources of iron and protein.

Of course, anything that is consuming too much will give you the opposite of your expectations.

But when you consume it the right amount…

consume bacon sandwich the right amount

On the contrary, when you have a bacon sandwich a day, you will have the nutrients your body needs. After a thorough observation of what happens when done in eating a bacon sandwich, you will experience the following health benefits of bacon.

Increase good cholesterol

When eating a bacon sandwich the right way, you are getting omega-3 fatty acids. It is a good source, also like fish. While the increase in good cholesterol, you are reducing bad cholesterol. So the belief that bacon causes heart diseases is a total myth. When daily eating bacon in the right quantity has health benefits to your cardiovascular system.

Improves brain function

Brain development is a continuous process in your body. Your brain does not stop functioning; therefore, it needs proper nutrients. One of the essential nutrients that our brain needs for development is choline.

Choline improves brain function and prevents abnormalities over time. According to studies, bacon contains choline, which can help our brain to function well. A correct serving of bacon daily can treat brain diseases like Alzheimer’s and dementia. It also improves memory, which degenerates naturally, when you get old.

Limit food cravings but enhance moods

For many, limiting ourselves with the food we want to eat can affect our mood. When it comes to bacon, different things happen. Bacon sandwich can stop your cravings because of the fatty acids that it contains. At the same time, it also enhances your moods. There is a taste in the bacon that has to make you feel satisfied, and your eating experience is fulfilled. Who wants to satiate the appetite but still in the mood?

Another thing, though you have limited food cravings, you will still have enough energy. Take note that bacon is a good source of protein, which you need to be on top of your energy daily.

Maintain blood sugar level

Bacon sandwich is a perfect combination of protein and carbohydrates. It is because of the main reason that bacon has no carbohydrates content. In this part, the sandwich will balance everything since you will have protein and carbohydrates at the same time.

So, this helps maintain a healthy blood sugar level. Just make sure that you will eat bacon in moderation so the effects will be as sound as this.

Good source of essential vitamins and minerals

Like other food, bacon is surprisingly offering vitamins and minerals, which make the consumption, not a sin. Like other foods, bacon gives a good reason for eating it, but make sure to be in moderation. Vitamins and minerals like zinc, magnesium, iron and phosphorus are present in bacon.

Satisfaction without suffering

Eating bacon sandwich has comfort that most people enjoy. The taste of bacon triggers a sense of feeling in our tongue, which enhances our mood.

Therefore, including bacon in our diet is the right choice but in moderation. Too much bacon can affect our brain and body function. It also affects muscle mass and hormone balance.

Don’t expect that when you eat double or triple the daily recommended slices of bacon, it can hasten the functional effects of bacon sandwich consumption. It will only alter the excellent benefits.

Indeed, the bacon sandwich has many sound effects, but it is achievable only when eating in moderation. Good things can come your way by being patient and with discipline.

Junk Food Diet Linked to Lower Sperm Counts and Infertility

Junk food diet linked to lower sperm counts consider being dangerous. High-fat foods contribute to decreasing sperm counts for men. According to the study, the high-fat diet has only 25.6 million sperm count, which is lowered on the average counts.

Junk food diet linked to lower sperm counts should be avoided. Instead, choose fish, chicken, fruits, vegetables and other healthy foods for higher sperm count. You may need to avoid some junk foods like burgers, fries, pizza and high energy drinks.

Recently, this is one of the main problems of married couples. I have a friend, and they are trying to conceive for over a year after they got married. They consulted medical advice on what may cause the problem. According to them, their eating lifestyle affects both of their reproductive systems.

For an instant, in Western nations, sperm counts are seriously declining. Over the past few years, records show the decline of sperm counts reached 59% among men in North America, Europe, Australia and New Zealand. This is according to the study of the European Society of Human Reproduction and Embryology in Vienna.

In Western nations, the primary concern that affects the lower sperm count is because of poor diet quality.

To find out what really causes the decreasing sperm count of northern European men, researchers studied the eating pattern and menu.

One group of men started to eat a prudent pattern of eating. Meaning, it consists of lots of fish, chicken, vegetables, fruit and water. Then, it is followed by vegetables, soymilk and eggs. In addition to the meal plan, you can have cold-pressed meats, whole grains, mayonnaise, condiments and dairy products.

The other group takes the meal pattern called the “Western” diet. This diet includes red meat, high-fat foods, and chips. Men slow sperm count can link to some of the junk food diets, according to the study conducted.

Other Factors

Other than junk food diet linked to lower sperm counts, other factors can decrease sperm quantity. Aside from sperm count, these factors can lead to other health problems.

Drugs, Alcohol and Nicotine

If you take, even for a trial, some alcohol and do smoking, you may increase serious health problems. These include a decrease in sperm counts and also the quality.

There are active ingredients in drugs or marijuana, which interferes with the production of testosterone. The active ingredient is called opiates. It can disrupt testosterone production and decrease the quantity and quality of the sperm.

Researchers are also concerned with too much drinking of alcoholic beverages weekly. Drinkers of more than 14 bottles in a week can lower sperm count. Instead, the body produces testosterone production, and an increase in estrogen production occurred.

Smoking, first hand or second hand, has no beneficial effect on our health. Recently, according to study, men who smoke have a higher percentage of DNA fragmentation in their sperm samples than others.

Vitamin Deficiency

If you are aware of the junk food diet linked to lower sperm counts, then you should get an adequate amount of vitamin D to protect your sperm count. If you have vitamin D deficiency, you have to pay attention to that. Vitamin D is essential for fertility. It defines the sperm count and motility with healthy vitamin D levels.

Radiation and other Toxins Exposure

This claim affects the sperm count of men, and it was proven with a study a few years ago. The comparison made from men who kept their mobile phones in their front pocket, versus those who did not keep their phones in the front pocket. It shows that those who kept their phones in the front pocket has a higher number of sperm cells with DNA fragmentation or problem.

Another factor that affects sperm counts is exposure to toxins. For instance, exposure to pesticides may result in sperm concentration, motility and sperm quality.

Health Conditions

Almost 3 out of 4 men in the U.S. are overweight or obese, and 35 percent are obese. Low sperm count is associated with having more body fat and a higher body mass index. Obesity drives sperm production. It’s not easy to lose weight, but losing weight and reducing waist size will help increase his fertility.

Another one is the Type 2 diabetes, which is often caused by overweight or obesity, is also linked with lower testosterone levels and infertility. Losing weight and managing his diabetes can improve testosterone levels.

So how to keep sperm count high? Aside from supplements, there are natural ways to do it.

Keep in mind that a man’s testicles need to stay more relaxed than the rest of his body to produce sperm. Frequent use of the hot tub, Jacuzzi or sauna may cause lower sperm count. To stay it cooled, it is one of the reasons why they hang outside in the scrotum instead of being inside his body cavity.

More so, wearing boxers than tight briefs may have lower sperm count according to study. It found that men who wear boxer shorts have higher sperm counts than those who wear tight briefs. Boxer wearers indicate healthier environment for sperm.

If diagnosed with male factor infertility, there are treatments available. For instance, combined with IVF treatment allows his sperm to be injected into an egg and fertilize it. In this way, sperm quantity becomes less of an influence on your ability to pregnant. If you’re under 35 years old and you’ve been trying to conceive without success for a year, or under 38 years old and trying for 6 months, or 38 to 40 years old and working for 3 months, it may be time to see a reproductive endocrinologist.

Indeed, lifestyle is essential when you want to have a high sperm count and no DNA fragmentation. Junk food diet linked to lower sperm counts is for real. And our advice, crave for healthy foods and make a meal pattern that will help maintain normal count and best quality sperm.

What can we say?

It is essential to be aware that a junk food diet linked to lower sperm counts can be avoided though. Although there are times that it is tempting to eat these kinds of food, making it a pattern, meal daily is no longer healthy.

10,000 Steps a Day to Road of Long and Healthy Life


10,000 steps a day… a figure that seems impossible. And why do we need to walk?  Why do we need to flex our muscles daily? The joints in our body should be maintained with movement. Without movement, our joints, bones and muscles become weaker. If we want to have a healthy life, we need to move.

10,000 steps a day … maybe the answer to our health problems. How would you suppose to do this? Well, we need to take the first step. The first of the 10,000 steps may be too far to reach.

But when I took that first step, I know that I would be starting the journey to a healthier life. Becoming physically, mentally and emotionally fit is the benefit of day-to-day walking.

Walking 10,000 steps a day would ensure a longer and a happier life. So let’s learn what we need to do to move forward on this endeavor.

 Getting into the daily walking habit:

 1. Aim with a daily goal

Ten thousand steps a day should not be your first-day goal. You need to let your body adjust to your regular walking, until when you feel that 10,000 is no longer a far fetch goal. But you should constantly challenge yourself to walk an extra mile. Let your body feel and adjust to the daily tension when you add more steps to your regular walking. It would give you a more determined goal. And ensure that you would keep on walking.

2. Track your daily walks

You need to track your daily steps. Knowing how much you walk will keep you motivated. Try installing a digital app to your mobile phone or have a small notebook to keep your daily walking.

On the app or notebook, set your daily, weekly and monthly goals. Let your daily results inspire you to reach the 10,000 steps.

3. Always remind yourself to walk

Having a constant reminder to walk every day would also help us reach our goal of 10,000 steps. Post-its, alarms, apps, calendars, digital watch, day runners, you name it, remind yourself to walk. Having a reminder in our goals will surely motivate us, if not then, challenge us.

You need not do this in one stride or one full walk. You just have to be reminded that you need to walk a couple of hundred steps to reach your daily goal.

If you need to complete a chore or a task at home or work, don’t take the easy route. Do not use the elevator at your office if just two or three floors down or up. And if it’s only within a mile or two in the neighborhood, take a walk.

4. Get yourself a comfortable pair of shoes

So if you will do this regularly and add to the daily rigors of your life, you need to have a pair of good sneakers. Find one that is comfortable to you, not only when you just tried it on. Walk on it and feel the tip of with your toes and cushions of the shoes with your heels. Don’t let any pain or discomfort get unnoticed.

Get advice from the salesperson on what shoes will go well with your daily routine. Do you stay in the office building most of the time? Are you always meeting and winning clients? They will know what best fits you if it’s for rugged or paved roads.

5. Get a Pedometer

If you would log your daily walks, then it’s best to have a pedometer or a step counter. The easiest way to know how much you’ve walked is with a wearable or wrist-type pedometer. You can also install a mobile app that will count every step you take or every move you make. It would continuously keep a watch on your everyday foot movement. Find the best pedometer for your lifestyle.

6. Do squats daily

When I started walking longer miles daily, I knew I have to be prepared. Before I took many steps outside of my home, I started doing simple squats… about 25 to 50 reps daily.

This made my walks easier and comfortable in my breathing. I don’t usually get restless and short of breath after I walk a couple of miles from point A to point B.

There are no strain and pain in my body after taking those long walks. It only gave me more energy at work and play.

7. Music can make a difference

When we listen to music while walking, we don’t feel the pressure of walking. We also put our mind in the zone while walking. Often, when I listen to the playlist of my mobile phone, I never realized that I have already reached my destination. And have already made a couple of miles of walking.

8. Always hydrate

Water… it is the best way to hydrate. Always have a bottle of water at hand when you have longer walks. As our body is made up of 50 to 65 percent water, we need to be always hydrated.  Walking and drinking 8 to 12 glasses of water are also the best ways to be fit and healthier.

9. Enjoy your usual strides

Having friends and family walk with you is the best way to enjoy your weekly strides. Find people who would also have a reason to walk longer miles. Let your family enjoy the benefits of having a pleasant stroll in the park or a mall. Or even let your dog have a stroll with you. It would make your walks more enjoyable.

10. Always know what your real goal

Walking 10,000 steps should not be your real goal. Your real goal is reaping the benefits of walking 10,000 steps a day.  Being physically fit, having a great mental state, and becoming goal-centred is why you are walking 10,000 steps for yourself and your loved ones.

Ready or not have the first step

Why do we have to make the first step and do it regularly?

Walking 10,000 steps a day would keep your body fit while increasing your lifespan. It also maintains the fluids in your joints and prevents arthritis.

Another reason to take longer walks is to reduce stress and help prevent mental decline, as walking produces endorphins that keep your brain healthy.

There are many more health reasons why you should walk, but the best one is that it keeps us moving forward.

Fitness Habit – What You Need to Know to Fulfill your Desire


Fitness habit is essential than doing any other fitness activities. It is all about discipline and perseverance to accomplish a daily task. How could you achieve something that you are not striving to do?

Fitness habit has been the key of many successful people to achieve being physically fit. Indeed, having a focus to achieve the goal is hard. There are many lame excuses to skip the workout.

But I have tried doing a perfect routine, and I almost did it because of the power of habit. There are few things to keep in mind as a reminder. Aside from discipline, you will need to have training and motivation. So, as you read along, you can have the fitness habit that can change the rest of your life.

Fitness Habit – What You Need to Know to Fulfill your Desire

These fitness habits are like physical activity trick to make your daily routine more productive. Here is the list we got for you.

Healthy Breakfast = Good Beginnings

When I first do my routine, I came prepared. But I am not loading myself with carbs or protein. I follow a simple breakfast with a simple reminder – moderation. When eating, though, you will need to have restraint. Eating with moderation is the key to maintain the weight loss.

What to eat? My example breakfast is a bowl of nutrient-rich oatmeal, two tablespoons of honey, generously chopped nuts and seeds, a fruit infusion, coconut water and milk. If you want to support your fitness habit plan, breakfast is the beginning.

Water = Life

The importance of water in our body is like fuel for life. Compared to an energy drink, water is the safest way to keep our body dehydrated. Water increases metabolism, primes muscles and gives a natural makeover to your skin by relieving it from dryness and blemishes. It also helps the heart pump faster and without any unnecessary effort.

So, I drink two cups of water after I woke up. But in most cases, the advice is two liters a day if you want to stay adequately hydrated throughout the day. But this does not apply to some, however, for those coffee drinkers or caffeine addicts who need more water intake.

Green Plate = Good Health

Since I begin making fitness habit, I include eating vegetables, especially those in greens. Vegetables have different health benefits such as the lower risk of high blood pressure, cancer and diabetes. Eating green vegetables with proper exercises is a fitness habit that I suggest you start doing.

What to have in a plate full of greens? The majority of nutrients you can get from eating vegetables are fiber, potassium, folic acid and vitamins. Try to have a soup of broccoli and cheese. Make a chicken sandwich with grated carrot to add some flavor. Keep away from the tempting pizza and burger in the corner of the streets. If you want more flavors, try to add some Asian twist. It will invigorate your taste buds to enjoy vegetables.

Almonds = Good Snack

Okay, it is simple. Junk foods are tempting. So I think of a healthy way to have alternatives for a snack. Luckily, I stopped in the food section of the supermarket for nuts. Making a sandwich for a snack or sliced fruits in the box are time-consuming, sometimes. So, for those like me who always in a hurry, packing some nuts like almonds is a good alternative.

The excellent taste of almonds will make you forget to eat processed food at home or in your way, going to the office. You can match it with whole wheat toasts and some fruits as it is one of the proper solutions for your hunger pains. Also, you will be surprised at the amazing effect you will get of this in your stomach.

Walking can do the trick for fitness habit.

Walking can do the trick for fitness habit.

Workout routines are not for everyone – this is a fact. Sparing some visits to the gym can be the least priority in your schedules or doing some exercises at home is not your thing. I know many people who always make excuses for doing tasks. Even a little stretching at the office or home can be a fitness habit. You don’t think to follow all the workout routines to be fit and healthy.

For instance, you can take a walk to your office or while if you are going to the supermarket. If you are driving going to work, park at least a few minutes walking distance from the office. Walking will be enough to exercise your heart and your muscles before you make a whole day sitting at the office. It is also an excellent way to clear your mind from the exhaustion after your work has done. Fitness habit is not all about being healthy, but it is about pleasures on being cheerful and enthusiastic.

Focus with Discipline and Motivation

As I am saying, discipline and motivation are the attitudes you will need to have fitness habit. Daily routines which do not include exercises and eating healthy foods are hard to change. Actually, many suffer from changing their old habits.

Discipline comes in many forms. For instance, if you want to stick with your daily routine or habits of eating healthy foods, you will need control to do it.

If I have achieved these fitness habits, I disciplined myself to stick in eating healthy foods and doing some simple exercises, or even stretching. I don’t make excuses.

Also, it is essential to have motivation. Other than discipline, I keep in mind the results that I can have whenever I do exercises and eat healthy foods.

In my experience, without discipline and motivation, fitness habit is impossible to achieve.



I learned to meditate when I joined a Yoga class. And I think you should try to attend even basic yoga class. In yoga class, before doing flexibility and balance exercises, it set your mind first. A clear and focus mind can help you achieve fitness habit.

Though exercise is the fundamental of being fit and healthy, meditation can help differently. For me, meditation gives me clearer and inner relaxation. I do 10 to 20 minutes of meditation daily to calm my mind. At first, I tried slow and short paces, and I suggest if you are new on reflection, you do the same. Then over time, you can upgrade your meditation.

What can we say about fitness habit?

They say when you enjoy what you are doing, you can do it successfully. Having fun, while achieving fitness habit, is not bad at all. Add some spice of fun. You don’t need to be deadly serious while giving discipline and motivation.

Indeed, fitness habit is one thing for sure that everybody needs when they want to be fit and healthy.