Staying Grounded and Healthy - Who says healthy food has to be blend and boring? : March 2023

Saturday, 25 March 2023

How to Make Good Food Choices for Optimal Health During Illness

When you're sick, it's more important than ever that you eat right.

That can be hard to do during illness, though, because your appetite shrinks when you're under the weather.

Pain or nausea may also make it challenging to eat, but the good news is that you likely can find some foods you like, even while you're ill, that way you'll have more of an appetite and be interested in eating.

However, those foods need to be healthy, so you can get your strength back.

Food choices can either fuel a swift recovery or leave you feeling worse. Now you can see why your choices can be very important!

1. Eating What You Like

Take an inventory of what you enjoy and the nutritional value of those foods. Can you eat them? Will they counteract any medications you're taking? Depending on your illness, some kinds of foods may be restricted by doctors so always follow your physician's orders.

Keep thinking and expanding your list until you've determined a wide variety of things you enjoy eating and that are acceptable for your diet.

2. Learn About the Foods You Choose

If you just pick out foods that you commonly like that seem like healthy choices, you could be missing out. It's also possible that what seems like a healthy option actually might be bad for you. Your first glance may deceive you into thinking that certain foods are healthy, when they actually provide little or no nutritional value.

Granola bars, for example, are touted as being a healthy choice. However, in reality, they can pack as many calories as many sweets and are loaded with un-nutritious pre-processed foods and preservatives.

It's better for you to consider all aspects of your diet and talk with your doctor about what you're eating. That's especially true if your illness is chronic or long-term.

You may need to eat a special diet for a while, so it's a good idea to ensure that you're doing the best job you can with your food intake to help yourself get better and stay as healthy as possible.

Research your food. Find out the calorie count, the main ingredients of the food, and other important information about the foods you feel comfortable eating.

When you become an expert at reading food labels, you'll be a lot better prepared to try to eat healthy and still enjoy the foods that you can have with your condition.

3. Pay Attention to How Your Food Choices Make You Feel

Everyone is different and you might react to a particular food in a different way than someone else. This is especially true if you're on medication or have a particular medical condition.

By focusing on foods that are good for you, plus make you feel good after you eat them, you'll go a long way toward building your health back up to a satisfactory level, instead of staying sick because of your food choices.

Talk to your doctor if you have a medical condition or chronic illness and decide to change your diet for the better.

There may be important reasons why you should proceed with caution, so take the time to ask questions about certain foods and take your doctor's advice.

The safest way to get and stay healthy is to wisely use food as fuel for your body.

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Wednesday, 22 March 2023

6 Essential Tips for Aging Well and Stay Happy!

Getting older takes a toll on the body, mind, and spirit.

However, you can age well and stay happy by following simple advice from experts.

Consider these tips:

Reduce the stress. Stress can sap your energy and affect your mood. Experts recommend reducing the stress in your life by analyzing the causes.

What are the biggest causes of stress in your life? Is it an annoying relative or a difficult coworker? You may want to examine your life and look for the sources of stress. Once you find them, you can work on eliminating them or reducing contact with the people who create stress.

Stress can affect you on a cellular level and age you.

2. Keep your mind active. One of the key factors to aging well is to have an active mind. From doing crossword puzzles to reading new books, you can keep your brain cells active.

Try new activities that work your mind.

This is an essential way to avoid boredom and find new experiences to share with others. For example, try learning a new language or cooking a different type of cuisine.

3. Exercise. Exercise is an essential part of aging well. It keeps your body healthy and helps the mind.

Exercise has multiple benefits including increased flexibility, improved circulation, and better muscle tone.

Researchers have found that exercise can help reduce the risk of chronic health issues that make aging a difficult process.

4. Explore the world around you. As you age, it’s important to stay curious and involved in the world around you. Avoid boredom and depression by being involved.

Travel is a popular hobby for retirees, but it’s not the only way to explore the world.

If you’re on a limited budget and can’t travel, then consider taking a class about a different country. You can also read books, visit local community centers, and interact with immigrants from various countries.

5. Stay socially engaged. Isolation is one of the biggest issues of aging. As you get older, you may interact less with friends and family.

Isolation is dangerous because it can have a negative impact on your health and lead to depression and anxiety.

It’s important to stay involved in your community and social circle. Attend parties with friends, throw family reunions, or visit others. Your social network will help you stay engaged and happy.

6. View aging from a different perspective. Your thoughts about aging can affect the quality of your life. Although aging involves changes, it also presents opportunities for growth and learning.

Researchers note that senior citizens who have positive attitudes toward aging are less likely to have chronic health issues.

Your attitude can affect your mind and your body, so pay attention to your thoughts.

Aging can bring the loss of loved ones, retirement from work, and other life transformations.

However, the way you view these changes can have a great impact on your life. Instead of accepting limitations, you can search for ways to overcome them or get past them.

Aging doesn’t have to mean the end for fun or happiness in your life.

You can age happily and successfully with a few adjustments.

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Monday, 20 March 2023

Your Overall Health Secrets: Top Strategies for Restoring Your Gut Health!

Your digestive system is a key component of your overall health.

Its health affects your immune system and more. In fact, research has found that your gut controls so many functions that it is often referred to now as a second brain!

Digestive System Symptoms of Poor Health

Do you suffer from the following symptoms on a daily or weekly basis?

Constipation
Diarrhea
Bloating
Gas
Reflux
And other issues

It’s normal to experience an occasional issue after a big meal or poorly cooked food. However, if you experience these symptoms on a daily basis, then it’s time to talk to a doctor.

If you’ve been feeling “off” lately, the good news is that you can take action to heal your gut and strengthen your health.

Try these strategies for gut relief and healing:

Check your medications. Certain medications can affect your digestive system.
1. If you’re experiencing a side effect from one of your medications that is related to your digestive system, discuss it with your doctor. You may be able to adjust the medications that cause digestive issues.
1. If you’ve taken antibiotics, be aware that they affect digestive systems.
Check for food allergies. Not all food allergies are easy to detect.
1. You may have a food allergy or sensitivity that is hurting your digestive system. Your body is unique, and you may not have all the symptoms that are typical.
1. If you suspect a food allergy is present, discuss it with your doctor.
Remove sugar and refined carbohydrates. Bacteria in your digestive system can feed on the sugar and refined carbohydrates and create issues.
1. If you want to heal your gut, it’s important to change your diet.
1. Cutting out sugar and refined carbohydrates is the first step to strengthening your health. You’ll reduce yeast growth in the gut and other unpleasant issues.
Add fiber. Your digestive system needs fiber to function properly. Using natural sources of fiber usually works the best. Nuts, vegetables, beans, and whole grains have the fiber you need.
Try digestive enzymes. Your gut may be lacking the necessary enzymes to digest your food effectively. Your doctor can recommend supplements that help restore your enzymes.
Try probiotics. Probiotics can help you heal your gut and may help you feel better.
1. You can find probiotics in a variety of fermented foods such as kimchi and kombucha. You can also find them in yogurts and other items.
1. You may also want to try probiotic supplements.
Avoid fast food and processed food. These foods have high levels of salt and fat, and can make your gut feel worse.
Chew carefully. Not chewing your food properly can hurt your gut as well.
1. Chewing gives saliva a chance to mix digestive enzymes with the food before you even swallow it. This helps your gut break down the food easier.
1. Experts recommend chewing each bite of food at least 20 times.
Warm up your food. Eating cold food puts more stress on your digestive system.
Sit down to eat. Relax and enjoy your food, rather than hurrying through your meal.

If you’re experiencing digestive issues, discuss them with your doctor.

Your digestive system may be able to heal on its own.

Following these tips will help you return your gut back to a healthier state and then maintain it. If you love today’s tips, please share with your friends! ��

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Thursday, 16 March 2023

Top 5 Diets Backed by Science and How to Make Healthy Eating Easy!

Almost 80% of people in the world feel confused about what to eat, according to a widely publicized survey by the International Food Information Council Foundation.

That’s not surprising when you see nutrition studies that contradict each other and headlines that are more sensational than accurate.

Nutrition is complicated, and research usually has to depend on observational methods that are less reliable than controlled experiments.

So, where does that leave you if you’re trying to make healthy eating choices?

Take a look at some of the most popular diets with the strongest scientific evidence to support them.

Some of the Top Diets Backed By Science:

Eat Mediterranean style. This diet is a crowd favorite because you can eat delicious foods while you take care of your heart. That includes plant-based dishes, olive oil, and fish.
Try DASH. While it was originally designed for patients with high blood pressure, this diet is a smart choice for most adults. It’s similar to the Mediterranean plan with some additional steps, like limiting salt.
Use your MIND. Nutritious eating supports your mental and physical health. The MIND diet has been shown to reduce the risk of Alzheimer’s and provide other cognitive benefits by restricting saturated fats and promoting foods rich in certain vitamins.
Be a flexitarian. Most vegetarians lapse in less than a year. Many families succeed with a less strict approach to eating more plants and less meat.
Rethink gluten-free products. Cutting out gluten is necessary if you have certain conditions like celiac disease. Otherwise, unprocessed whole grains have many benefits, including helping to prevent heart disease and diabetes.

Other Tips:

Set new goals. Losing excess weight is important, but it can be difficult for many adults. You’ll probably accomplish more if you focus on healthy eating and let slimming down be a bonus.
Enjoy whole foods. Ultra-processed foods have been linked to cancer and early death. Make vegetables, fruits, and other natural foods the mainstay of your diet.
Increase your fiber. Dietary fiber helps you live longer and satisfies your appetite with fewer calories. You can find it in most whole foods, like apples, broccoli, and beans.
Customize your diet. Individual needs vary based on your genetics, lifestyle, and stage of life. Your doctor or a registered dietician can help you to understand and address your personal priorities.
Check labels. Sugary cereals and other products may look healthy until you read the ingredients. Look for added sugar, salt, and saturated fats.
Watch portion sizes. You can probably enjoy the foods you love, as long as you practice moderation. Pour out a small bowl of chips, instead of snacking on them straight out of the bag.
Limit liquid calories. Soda, alcohol, and juice could be sabotaging your weight loss plans because It’s easy to overlook the calories you drink. Quench your thirst with plain water or unsweetened tea.
Seek support. Numerous studies have found that programs like Weight Watchers succeed because they build social connections. Invite your family and friends to join you in eating healthier. Let each other know what kind of help you need to make positive lifestyle changes.
Dine in. Home cooking enables you to control the menu. One study found that you’ll save an average of 200 calories for each meal you prepare at home, compared to going to a restaurant.

Healthy eating may be easier than you think if you follow a few basic guidelines grounded in science.

Focus on whole foods and limit your consumption of sugar, salt, and saturated fats. You’ll enhance your wellbeing, and you may even live longer.

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Tuesday, 14 March 2023

How to Strengthen Your Health and Improve Your Well Being by Simply Changing the Order in Which You Eat Your Food

Did you know the order in which you eat your food at a meal can influence your well-being?

Surprisingly, which foods you eat first can affect blood sugar, energy levels, and other health factors.

Who knew?

There really is a good reason for eating your dessert last, and it isn’t because your mom just wanted you to leave room in your stomach for the more important foods.

Putting the topic of dessert aside, you can strengthen your health by eating the foods in the main part of your meal in a certain order, too.

Consider this interesting study:

Background. A study from the Weill Cornell Medical College in New York focused on the order of food.
1. Researchers gave the test subjects meals with the same foods, but in different orders.
1. They tracked the impact of the meals on their blood sugar levels. They wanted to know if the order of the food as it was eaten would affect these levels.
1. The test subjects had diabetes, but researchers mention the results can be useful for anyone who is interested in controlling blood sugar.
Meals. The meals consisted of bread, orange juice, chicken, salad, broccoli, and dressing.
1. The food was the same throughout the study. The only difference was the order in which it was eaten.
1. At each meal, each of the participants ate all of the food on their plate, so that the amount of food they consumed would be the same for each person.
1. Afterward, the researchers measured the blood sugar level of each participant.
Study results. Blood sugar levels were lower in participants who ate the protein portion of the meal first.
1. The study participants who had the chicken and salad first had lower insulin and glucose measurements.
1. The study participants who ate the bread and orange juice first had higher levels.

Using the Results

Researchers hope that the study helps people understand how to organize their meals. You can start applying the study results to your own meals, whether you’re at home, work, or out at a restaurant.

It’s easy to eat your food in a different order:

You simply eat the protein and vegetables first.
Then, finish off by eating the carbohydrates and fruits. Although the study used orange juice, any drink with high levels of sugar can have a similar impact on your blood sugar levels.

Food Combinations

It’s important to combine the foods on your plate for maximum nutrition and calories. You also want to choose food that doesn’t raise your blood sugar to dangerous levels.

Researchers recommend the combination of protein with carbohydrates in one meal. This combination will help maintain your blood sugar levels and prevent dangerous spikes.

Choose from these options for each meal:

Include lean proteins and healthy fats, as these are important for your body.
Limit starchy vegetables because they can raise your blood sugar to higher levels.
Low-carbohydrate options are an important part of your meals as well.

It’s important to evaluate the food on your plate before you eat it.

Ensure that you’ve included various food groups, including both protein and carbohydrates, at each meal.

The order in which you eat each food has a dramatic impact on your health.

Thursday, 9 March 2023

What are the Easy Steps to Keep Both Your Mind and Body Fit?

Exercise is important, and so is education and learning.

They keep the body and mind fit and active, promoting good health.

As beneficial as these may be, it's sometimes difficult to make time for everything. Has the focus of your efforts been on either your body or mind, but not both?

If so, it's certainly good to know that you can keep both your mind and body fit, and it's easier than you may have imagined.

It's important to make a commitment of time and energy, even if the time you can devote to this endeavor is short.

Lives are busy, and people have to pursue the things that matter most to them. You should do the same. Just avoid doing it at the expense of your health and happiness.

Balance is needed in all areas of life for optimum enjoyment.

Ways to Improve Your Body

If going to the gym or enduring long exercise routines is what you think of when you consider improving your body, you'll be glad to discover that there are many other ways to work plenty of exercise into your schedule.

For a super-quick workout and a good energy boost, you can also:

Take the stairs instead of the elevator.
Park farther away from the store.
Run and play with your children or pets.
Walk around the block after work or after dinner.
Walk in place or move around while watching TV.
Clean a room. Cleaning burns a lot of calories.

Besides these activities, there are plenty of other ways to get the exercise you need so you can take good care of your body. Be creative. Any activity can provide a good workout as long as you're moving!

Focus on what you can do in just a few minutes a day, to improve your body. Can you sit up straighter? Can you lose those stubborn five pounds you've wanted to get rid of? Can you smile more? Of course you can!

In addition, simple things like your posture and the expression on your face can go a long way toward how others see you, and how you see yourself, as well.

Even if your body shape or size doesn't change, it can look drastically different, giving you more self-esteem and happiness.

Improving your body is easy if you keep the right attitude and take small steps in the beginning. Even little changes can make a big difference.

Ways to Improve Your Mind

New experiences and learning new things on a daily basis are great ways to challenge and improve your mind. Your brain needs to be stimulated, and there are many ways to give it what it craves.

If you're looking for ways to improve your mind and have fun at the same time, consider these options:

Take a class on something you find interesting.
Learn a foreign language.
Do crosswords, word jumbles, or Sudoku puzzles.
Read a challenging, interesting book.
Research online in an area you've always been fascinated with.
Write a short story, book, or play, or start keeping a journal each day.
Pray or meditate.

There's nothing wrong with watching TV or just relaxing, but avoid making that the only thing you do when you're not at work.

Instead, see the value in your time and use it to become even better, happier, and more fulfilled than you are now.

It's easy to get started, and you shouldn't worry about doing it all at once. It's just you, setting your own schedule.

The most important thing is to take that first step and get started.

Once you do that, you'll move forward into improving your body and mind and creating the life you really want and deserve!

Sunday, 5 March 2023

Who Else Wants to Lose Weight, but is Tired of Dieting?

Do you want to lose weight, but you’re tired of dieting?

There are healthier and more effective ways to slim down.

Diets typically help you lose 5 to 10% of your starting weight in the first six months.

However, your chances of keeping the weight off for 5 years or more are less than 5%. Most adults gain back even more than they lose.

There are many reasons why diets fail. By focusing on restricting eating, they can create a negative attitude about a natural activity. They also tend to produce short-term results instead of lasting change.

It’s time to end the diet cycle.

Try these suggestions for managing your weight with less stress and guilt.

How to Eat for Sustainable Weight Loss:

Increase your fiber. You can eat less and still feel full. Dietary fiber is the parts of plant-based foods that your body can’t break down completely. In addition to curbing your appetite, fiber enhances digestion and protects your heart.
Prioritize plants. Most vegetables and fruits are low in calories and high in nutrients. Aim for at least 5 servings daily. That’s easier to do if you incorporate them into each meal and snack. For example, start the day with a mushroom and spinach omelet.
Boost your protein. A high protein intake helps to burn more calories and regulate hormones that control body fat and appetite. If you want to lose weight, get about 30% of your calories from protein.
Read labels. Keep ultra-processed foods to a minimum. They’re a major source of unhealthy fats and added sugar and sodium.
Monitor portion sizes. You can probably enjoy your favorite dishes as long as you pay attention to how much you’re eating. Use a kitchen scale or learn what one ounce of cheese looks like. It’s about the size of your thumb.
Drink water. It’s easy to lose track of liquid calories. Save sugary beverages like soda, juice, and margaritas for rare occasions. Stay hydrated by drinking about 2 liters of water each day.
Dine in. Restaurant food tends to be higher in calories and fat whether you go to a drive-in window or a fancy dining room. Prepare your own meals and snacks. As a bonus, you’ll save a lot of money too.
Be mindful. According to a study at Cornell University, the average adult underestimates their calorie intake by 20 to 50%, and you’re more likely to be on the high end of that range if you’re overweight. Use a food journal or phone app if you need help keeping track.

Other Tips for Sustainable Weight Loss:

Move more. Diet plays a bigger role in shedding excess pounds, but exercise can help you keep them off. Plus, it’s essential for your overall wellbeing. Engage in cardio activities and strength training at least 3 times each week.
Rest and relax. Sleep deprivation and chronic stress can make you store more body fat, especially around your midsection. Stick to an early bedtime and take refreshing breaks between tasks and meetings.
Weigh in. Stepping on the bathroom scale can help you catch weight gain early when it’s easier to undo. Keep in mind that small fluctuations are normal.
Seek support. Let your family and friends know how they can help you reach your fitness goals. They may want to join you in making positive lifestyle changes.

Give up on dieting without giving up on yourself.

Develop eating habits you can stick with for the long term.

Maintaining a healthy weight lowers your risk for diabetes and other serious health conditions and could help you live longer. If you like today’s tips, be sure to share!

Wednesday, 1 March 2023

Daily Positive Affirmations: Running is Empowerment.

You deserve to feel empowered, worthy, and authentic, and you don’t have to wait around for someone to give it to you! Empower yourself today by using these affirmations. As always, take what you need, leave the rest.

Daily Positive Affirmations

Before I begin a run, I prepare mentally. I pre-determine goals. I plan to improve my distance, time, or pace. Running challenges my physical and mental stamina.

I maintain focus throughout. Distractions affect my ability to succeed. I concentrate on the path ahead of me, my pace, and each breath. I move closer to my goal with each step.

When the run is over, I am exhausted, but I feel great because I have given by best effort and completed something. I note my progress and consider where adjustments might be beneficial. Each time I run, I reinforce my mental strength.

Running teaches me resilience and perseverance. I overcome obstacles in my path and my mind.

The practices I employ for running affect every facet of my life. At work, I possess an increased focus on each task I undertake. Foresight is an acquired behavior. I set clear goals and identify the path to completing them. I know that each task I complete is a step closer to achievement.

My work ethic is noticed by others. They recognize my ability to overcome challenges. I have a positive influence in the work environment. I take new responsibilities and I run with them.

Today, I plan to push myself further. I like testing my limits, and I frequently discover that they are still expanding.

Your Self-Reflection Questions:

What other exercises can test my physical and mental stamina?
How do I cope with not meeting my goals?
Would running with others push my limits farther?