Category Archives for Healthy Living

5 Diet Tips That’ll Help You Sleep Better

5 Diet Tips That’ll Help You Sleep Better

 

Sometimes it’s not easy to get to sleep at night and get the rest you need. For some people, problems with sleep happen only once and a while, but for others, it’s an ongoing and chronic problem. Insomnia isn’t healthy because your body needs rest to recover and repair itself. People with sleeping problems have more risk of serious health problems like heart disease and diabetes. Obesity and excess belly fat are also common in people who struggle with getting the proper amount of rest. Some people get enough rest, but it’s restless and they remain tired the next day. If you’re having any of these problems, it’s important that you take steps to get more restful sleep. Below are some tips that’ll help you sleep better.

 

Eat small, well-balanced meals spread evenly throughout the day. – Eating small meals and snacks that are spread through the day will help you control your blood sugar levels. With small, steady meals, you won’t get the severe highs and lows that cause bursts of energy followed by periods of extreme tiredness and low energy that often lead to naps. Daytime napping can cause you to have problems sleeping at night.

6 EASY WAYS TO BURN 100 CALORIES (WITH THE KIDS!)

 

Avoid high fat or acidic foods in the evenings. – Fatty foods and highly acidic foods can cause problems with heartburn and acid reflux at night, leading to little or poor quality sleep.

 

Drink a soothing tea before bed. – Some people swear by chamomile tea for relaxing close to bedtime. There are also other tea blends that have been formulated to help you relax for better sleep. If you enjoy a warm cup of tea, this might help you fall asleep faster at night. Just make sure the tea you choose is caffeine free.




Avoid caffeine in the afternoons and close to bedtime. – If you can, avoid caffeine, but if you can’t get rid of your morning coffee, try to avoid caffeine afternoon so it doesn’t affect your ability to fall asleep and stay asleep.

 

Avoid alcohol. – At first, it may seem like alcohol makes you sleepy and helps you fall asleep, but alcohol is tricky. It may help you get to sleep, but once your body processes the alcohol and it turns to sugar in your body, you will get a jolt of energy that could affect your sleep. Many people will wake up in the middle of the night when they drink before bed, and then when it’s time to get up they’re tired and want to go back to sleep.

 

Bonus Tips:

 

Go to bed at the same time every night. – Going to bed at the same time every night will help your body get into a routine and it will be easier for you to fall asleep at night. If your bedtime changes daily, your body won’t know when to send the hormones to help you fall asleep and it could make it difficult for you to fall asleep and lead to poor quality of sleep.

 Benefits of Fish Oil for Fitness and Health

 

Exercise in the mornings or early afternoon – Don’t exercise in the later afternoons or evenings. Your body will get a burst of serotonin and other hormones that will make it difficult to wind down for bed.

 

No screen time close to bed – Avoid watching television, computers, your phone, and reading devices close to bed time. The light will make it difficult for your body to transition to bedtime.

 

If you’ve had problems with sleep, these diet tips should help you sleep better. The bonus tips will go hand in hand with the diet tips, and in no time you’ll have your body regulated. If you do all of these things and still have trouble sleeping, you may want to consider seeing a doctor because there could be a serious problem.

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

Category Archives for Fitish Food

3 Foods That Are Good for Bone Health

3 Foods That Are Good for Bone Health

If you are concerned about being able to maintain proper bone health as you age, you are definitely not alone. It has been widely suggested that osteoporosis is effecting more than ten percent of the population of western countries alone.

Now you are likely thinking that you just need to consume enough dairy, like drinking milk for example, in order to maintain the best bone health but this is not the case – many studies have shown that the Vitamin A that is in milk can help the onset of osteoporosis if taken in high levels. Here are three foods that are dairy-free that can assist you in maintaining great bone health and avoid the onset of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.

 

2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

 

3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

1) Blueberries

If you are looking for something new to add to your morning oatmeal or smoothie consider adding some blueberries. Blueberries are extremely rich in antioxidants in addition to containing osteoporosis fighting phytonutrients. Many studies that have been conducted by healthcare professionals have shown that consuming blueberries can reduce the risk of getting osteoporosis as we age. Much of the evidence behind this research has been shown in the blueberry’s ability to support a woman’s hormones both during and after they go through menopause. When you are shopping for blueberries get organic and not those that have been likely treated with pesticides.




2) Fish

There are so many great benefits to adding fish to your diet but where you aware that by adding the omega 3 fatty acids that are contained in fish you can actually improve bone density and help stop the progression of osteoporosis? The great news is about using fish in your diet is that you can see results in as little as four months.

5 Ways You Can Use Coconut Oil to Lose Weight

3) Onions

Onions are widely known for causing bad breath in those that enjoy them, however you can enjoy the benefits of great bone health by consuming more of them! Onions have been shown to cause the death of cells known as osteoclasts which are responsible for the breakdown of the bones.

While diet will play a huge part in making sure your bones are as healthy as possible, you must never discount the benefits of a proper exercise program and getting enough sun during the day. The combination of all three of these factors will assist in making sure you maintain good bone health and avoid the progression of osteoporosis.

 

5 Ways You Can Use Coconut Oil to Lose Weight

Five Ways to Use Coconut Oil to Lose Weight

When it comes to weight loss, coconut oil is often considered a fat-burning super food. Making coconut oil a regular part of your diet gives your metabolism a boost and keeps your appetite in check.

Want to start taking advantage of the power of coconut oil? Here are five simple ways to make it part of your diet routine.

Stick With Supplements

The easiest way to work coconut oil into your schedule is to buy supplements. While this method doesn’t let you experiment with the flavor of coconut oil, it makes getting the recommended dosage as easy as taking a couple of capsules every day.

Use in Place of Other Oils

Whenever a recipe calls for cooking oil, vegetable oil or olive oil, take the opportunity to use coconut oil instead. Many recipes, which call for butter or margarine can also be prepared with it. Not only does this infuse your meals with the nutritional benefits of coconut oil, it helps to eliminate unhealthy fats from the menu.

Add a Splash to Coffee or Tea

A bit of coconut oil in your coffee or tea is a great start to your morning routine. It reduces hunger cravings and keeps you from reaching for snacks throughout the morning and afternoon.

Create DIY Dressings and Toppings

Coconut oil can be used to make a variety of healthy dressings, toppings and dips. Keep several of these homemade condiments on hand. It makes adding a bit of coconut oil into every meal a breeze!




Blend Into Shakes or Smoothies

Healthy shakes and smoothies are a popular way to turn fruits and vegetables into tasty, refreshing treats. Add some coconut oil to your smoothies and they’ll be more effective at satisfying your hunger. To make the healthiest smoothies, try to use fresh ingredients and as little sugar as possible.

Surprising to some, cooking oil is one of the most versatile products in your pantry. When weight loss is the goal, there’s absolutely no reason not to use it.

6 Ways to Overcome Cravings

6 Ways to Overcome Cravings

Food cravings have a way of sneaking up on you. No one is immune. But, the good news is this. There are several ways to overcome cravings. These are just a few of them to consider.

Distract Yourself

When you’re craving something sweet distraction can be your best friend. Try calling or texting a friend, picking up a good book or even exercising for a few minutes. It really does help to keep cravings at bay.




Wait it Out

Even though it may seem like your craving is going to last forever, it won’t. Think of a craving like a wave. It hits you, it builds up and then it disappears.

Drink Water

You can actually be thirsty when you feel hungry. Who knew, right? The next time you get a craving for something, drink a large glass of water. Many times, the urge to eat something disappears in just a few minutes. Better yet, drinking plenty of water is good for you!

Get Plenty of Rest

Depriving yourself of sleep sometimes leads to more cravings. When you don’t get enough rest, it causes the hormones that affect your appetite to fluctuate wildly during the day.

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Eat Regularly

It’s always best to eat on a regular schedule, if possible. Hunger is one of the main reasons people experience cravings. But, if you can’t eat on a regular schedule, one easy solution is to keep healthy snacks on hand.

Never Go Grocery Shopping Hungry

Going food shopping when you’re hungry is one of the worst things you can do when you’re craving food. Why? More cravings and impulse buys! Not only that, do you really want to be one of those shoppers who eats a bag of chips right there in the store?

These are five super-simple ways to overcome cravings. Don’t let these annoying urges get the best of you. Remember, these tips, the next time you get hungry. The bottom line is you’re stronger than they are!

Are you Drinking Enough Water?

Are you getting enough water? Hydrating, like diet, is extremely important in fitness and in sport in general. If the body does not get enough calories during physical effort, it can take them from its own ‘deposits’ of adipose tissue, or even from the muscular proteins; but when water is insufficient, things are much more complicated and there are bigger risks for the body.

Water is involved in all the metabolic processes, so not providing the body with enough liquid can have as a consequence perturbation of the bio-chemical reactions, which directly influences the effectiveness of the training and even the practitioner’s state of health.

Physical effort, especially the aerobic one, leads to dehydration through perspiration (which regulates the temperature of the body, preventing over-heating). There is a very strict rule which imposes drinking water (liquid) before, during and after physical effort. Besides regulating the body temperature, correct hydrating helps eliminating the toxic substances resulted during and after the training (urea, sodium, etc.) easier; hydration acts like a ‘means of transport’ through perspiration and urine. Thus, the metabolism of blood sugar, lipids and proteins is developed in good conditions, ensuring contraction force for short time and especially for resistance efforts.




There is also the opposite of dehydration – over hydration, due to excessive consume of water. In this situation, besides the inconvenient of very frequent urination, the blood vessels are overloaded and this leads to making the work of the heart, which must provide a much too big volume of pumping, more difficult. As a consequence, the effectiveness of the training is hindered and the sport performance does not get to the expected level. The sensation of ‘heavy body’ can also appear for the practitioner of common fitness.

As for the type of liquids, the sportsman must supervise the level of effort which produces dehydration and melting of the glycogen reserves. Besides water, the practitioner can use isotonic drinks, (which have an electrolytic composition similar to the one of the body) or liquids containing sugar easy and quick to absorb by the body (fructose, glucose, dextrose, etc.). All of these can contribute to fast restore of the glycogen reserves of the body. It is advisable to drink the liquids in small and frequent doses, so that the body assimilates them better and they do not briskly overload the body during effort.




Both in over hydrating and in dehydrating, there is the risk of ‘putting to work’ too much the renal excretory function. Over hydrating can have as a consequence significant elimination of electrolytes, which are precious for the body (potassium, sodium, iron, zinc, etc), and they need to be replaced from sources as natural as possible (fruit, vegetables, mineral water, etc.). In case of dehydrating, the volume of urine will be severely diminished because the body will try to retain mineral salts and vitamins. Besides unwanted deposits, renal lithiasis, gout, etc., a very severe consequence of this effort of the body to retain liquid is renal blocking.

Correct hydrating involves a certain discipline, which means that liquids must be consumed repeatedly during the day, not only during physical effort. A person must not get to feel thirst. This is only a very late alarm, signaling that the right quantity of water has been missing from the body for a couple of hours. Except while eating and immediately after, in order not to perturb digestion by excessive diluting, a real prophylaxis of dehydrating and over hydrating can be made through correct, constant and preventive consume of liquids.

Benefits of Fish Oil for Fitness and Health

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental – rather than beneficial – to their health.

The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet – without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.

Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Our favorite fish oil is Carlson Labs. It is an actual oil. If you are looking for a pill form Nature Made is good too.