8 Ways To Get Energy in The Morning Without Coffee

It seems difficult but it is possible to start the day well animated without drinking coffee. Here are some alternatives that will help you improve your performance and energy without drinking caffeine.

Whether it's because you can't drink caffeine or you have an energy deficiency that even coffee can't raise, this list will give you the opportunity to try new alternatives to get enough energy to keep you active all day long.

1. Glass of water after waking up

After a night's sleep, you're pretty dehydrated. Put a large glass of water on your bedside table and drink it immediately after waking up. You will immediately feel refreshed and a lot more awake.

2. Cold shower

A steaming hot shower wakes you up quietly and relaxed, but it doesn't really wake you up energetically. Shower lukewarm and end your shower session with cold water. A little bit of a bite, but after that you're fresh and fruity.

3. Apple

Natural sugars give you much more energy than a cup of coffee. Yes, the black gold gives you a fat boost, but you also crash just as fast. It's better to eat an apple about an hour after you wake up. Then your cortisone sheet starts to descend. Cortisol is a hormone that makes your mind awake and alert.

4. Red

The color red stands for fire, passion and movement. Researchers also claim that it gives you energy. Wear a red garment or paint your nails in a bright red tone and you'll think you're the bull in the office.

5. Walk

"Let's get some fresh air", how many times have you heard that? Well, the cliché pronunciation is one of the best tips to get energy. The combination of movement and fresh air really does you good. Walk the last bit in the morning to work. Do you feel like you're being silly in the afternoon? Skip the 4 hour soup and walk around the building.

6. Smelling citrus and mint

These two elements have the potential to activate certain areas of your brain according to aromatherapy studies, where citrus fruits have the capacity to fill your brain with energy at least in the morning hours, when it is recommended to smell oranges or mint. We recommend that at breakfast, take advantage of the shell of your orange or tangerine and double to exploit its aroma.

7. LOL moment

A round of funny Facebook movies isn't that crazy. Research by the University of Nebraska showed that people who watched a funny movie had a lot more energy than people who didn't. Laughing increases your blood level, heart rate and makes you feel good. Just a few minutes to talk to your manager...?

8. Chewing gum

Skip the coffee, throw a gum in your face while you're in the car / on the bike / public transport. Chew on it. Research shows that chewing gum chewers have a faster reaction, can concentrate better and even have a better mood. Also great for your desk. Because you chew continuously, your brain receives more oxygen. This effect is gone after fifteen minutes. Fortunately, the average gum will also become petrified by then.

7 Foods That Cause Anxiety and You Didn't Know

The pace of life today tests our tranquility. With so many family and work commitments, it is logical to feel a little anxious. If that state of anxiety is mild and not persistent over time, the solution may be at your fingertips. But if it alters your quality of life, it is advisable to consult a specialist.

What is anxiety?

It is a feeling of worry, nervousness or fear of an event or situation. It is a normal reaction to stress. It helps you stay alert to a challenging situation and usually disappears when the problem goes away. But sometimes it makes us feel an unconscionable fear of a situation that does not involve danger, such as riding a bus. If the latter happens to you, seek professional help.

The secret may be in the food

Did you know that what you eat and drink can affect your anxiety levels? What you consume can mean the difference between feeling good or bad. Food plays a role in increasing the duration, severity, and frequency of depression and anxiety.

Other changes that help

Remember that in addition to what you eat, regular exercise, good sleep, social support, and stress reduction can help manage anxiety. Familiarize yourself with the foods and beverages listed below and then try to reduce or eliminate them from your meal plan. Always talk to your health care provider before changing your diet.

1. Coffee

Do you feel like you're on the verge of collapse? Coffee can be the culprit. This infusion, as well as black tea and energy drinks, make it harder to sleep. Caffeine releases the stress hormone (cortisol) that triggers the fight or flight response. And sleep is related to mood: the less you sleep, the grumpier you get.

What caffeine has

It can make you feel nervous, dizzy, and nauseous. It increases your blood pressure, heart rate and body temperature. It can cause nervousness, sweating, and tremors. It can also affect the absorption of vitamins D and B, nutrients that balance mood. Instead of a cup of coffee, try a caffeine-free herbal tea such as chamomile or a glass of green juice.

2. Sugar

Sugar hides in everything. And when you have a sugar shock it's like a caffeine shock: fast and strong. It can cause mood swings, difficulty concentrating, fatigue and palpitations. It's almost like you're in the early stages of a panic attack.

3. Artificial sweeteners

Aspartame is the common ingredient found in products such as diet soda and gum. It blocks the production of serotonin in the brain, the wellness hormone, which can cause insomnia, headaches, mood swings, anxiety and depression.

4. Foods with a lot of sodium

Too much sodium in the diet has been found to be harmful to the neurological system, causing fatigue, depression, panic episodes, and damage to the immune system. In addition, you should know that too much salt causes hypertension, fluid retention, swelling and weight gain.

5. Fried foods

Of course KFC's rich. But fried foods have little nutritional value and are hard to digest. Potatoes, squid, onion rings and fried chicken are usually cooked in hydrogenated oil, which is not heart- or waist-healthy. In addition, the consumption of fried foods is related to heart disease, high blood pressure, anxiety and depression.

6. Packaged fruit juices

Unlike whole fruits, packaged fruit juices are loaded with fructose and lack fiber. You get a peak of blood sugar that causes adrenaline, the stress-related hormone.

7. Alcohol

A drink may seem like a good way to forget your worries. But alcohol can trigger both depression and anxiety. It causes spikes and drops in blood sugar, dehydrates you, and alters brain function. This can make you anxious, which will make you want to drink more. To calm your nerves, have a glass of chamomile tea.

Read also: 10 Foods That Help Reduce Anxiety

10 Foods That Help Reduce Anxiety

It's 10 o'clock at night and you're dying for a chocolate or something high in calories, you know it's in the kitchen and you dream of it calling you. You feel like a fat piglet, because your instincts overcame your willpower to endure this type of situation, which unfortunately are repeated several times and deeply hate the anxiety that afflicts you since you're little.

We talked to a primary health care nutritionist, who will help you so that such episodes do not happen again. You just have to keep reading, so that you understand that it is more controllable than you think and even some foods are excellent for fighting anxiety.

What is anxiety?

You are right when you respond that it is a feeling or emotional state, which manifests itself as the response to mostly stressful situations. It can become pathological when it surpasses the adaptive capacity of the person, this means that it will produce that it is complex to develop as much in physical, psychological plane, as in your daily behavior.

Your brain is the one that produces this state, therefore it needs to nourish itself in a correct way, in order to carry out its work. You have to be careful with fasting, because the longest period is that of night rest, should not go beyond that. Therefore, it is transcendental that you do not skip any food and comply with the times of each of them, especially if we speak of the first instance to feed you. "Breakfast is one of the times when food should be more careful to avoid a drop in blood glucose and not have such symptoms," adds the nutritionist.

Everything is formed from serotonin, which is a neurotransmitter, which has several functions, including regulating the appetite through satiety. It is formed by the proportional concentration of tryptophan in the blood and brain, which is an amino acid found in various foods and helps synthesize the hormone that plays mainly in regulating sleep.

How can you treat pathological anxiety?

There are three ways to increase the concentration of the neurotransmitter that regulates appetite, serotonin, which would treat pathological anxiety: "Modifying thinking, either through psychotherapy or self-induction, since the interaction between the synthesis of serotonin and mood is a two-way relationship.

Physical exercise has an antidepressant effect, and some research has suggested that it may help increase the function of brain serotonin.

In the diet, foods rich in tryptophan may be linked to improved mood, cognition and possibly increased serotonin levels.

Ideal Foods for Combating Anxiety

We decided to make together with our nutritionist a top 10 of the foods you should eat to avoid having anxiety, starting from the last place to the first, but being all good for our body, so read carefully:

10. Avocados. According to the Harvard Medical School (United States), foods like this one with a high B vitamin content make us feel better, since they stimulate the release of neurotransmitters like serotonin and dopamine.

9. Spinach. In an experiment with mice, scientists discovered that diets low in magnesium increased anxiety-related behaviors. Hence the importance of including in our diet products such as spinach or chard, which are green leafy vegetables.

8. Salmon. Research conducted in 2011 indicated that omega-3 fatty acids are good for fighting anxiety, so foods such as wild Alaskan salmon, sardines or anchovies help calm our nerves and have a potential against depression.

7. Asparagus. This is one of the products highly tested to combat anxiety. Such is its power that the Chinese government decided to approve the use of an extract of asparagus in food and beverages.

6. Antioxidants. Different studies indicate that having high levels of anxiety is related to low levels of antioxidants. This situation can be reversed by taking foods rich in the latter, a property present in beans, fruits (apples, plums, and cherries), berries (blackberries, strawberries, blueberries, and raspberries), nuts, vegetables (artichokes, kale, spinach, beets, and broccoli), and species such as turmeric or ginger.

5. Almonds. They are one of the nuts that help combat anxiety to be rich in vitamin B2 and E, also serving to strengthen the immune system in times of stress.

4. Oats. It is formed by a compound called serotonin, which induces the calm of an organism.

3. Turkey. Being nervous about large meals is normal, but we can calm it down if we cut a piece of turkey. This meat contains tryptophan, an amino acid responsible for relieving fatigue and relaxing.

2. Sauerkraut. Among the best foods to combat anxiety are those rich in probiotics such as sauerkraut, pickles or kefir, according to research published in the journal Psychiatry Research.

1. Oysters. According to the Harvard Medical School (United States), foods such as oysters help reduce anxiety by being high in zinc. Cashew nuts, liver, beef or egg yolks are also valid.

Read also: 7 Foods That Cause Anxiety

How to Lose 10 Pounds in a Month Naturally

The experts advise not to lose more than one 2 pounds per week, so that the weight reduction is healthier and our body has time to adapt. Let's not fool ourselves, this is not easy, but with certain dietary and exercise guidelines is possible. Losing pounds is possible.

To lose 10 pounds in a month we will need to reduce about 500 kcal daily in our diet and burn as many based on exercise, preferably aerobic. The first thing is to be aware that you have to comply with diet and exercise, if we do everything right the results will come.

Dietary tips for losing weight

Out soft drinks and sugary drinks, which provide a lot of calories in a couple of drinks. Go to the water. Same with salty snacks. One bag can reach 200-300 kcal. If we can save it, better than better. Of course, we are not talking about banning food, but about restricting it as much as we can.

We are going to have five meals a day, well distributed and with a variety of foods, thus avoiding low blood sugar peaks that cause the terrible feeling of hunger and excess calories in the main meals. When we talk about five meals a day, people get scared because they look like five main meals, but if at mid-morning we have a yogurt and an apple that is one of the meals we talk about, it will make us not get so hungry to the main meal.

Going to the green side, since so many fruits, vegetables and vegetables provide us with many nutrients but few calories. Eating a salad can give us about 200 kcal in 15 minutes, but in the same time we can be eating more caloric foods (fried for example), which reach 600 kcal, as you see, the difference is quite large.

The same happens with cooking techniques, frying a food is not the same as steaming it, the calories are multiplied by two or three. Or dress a salad with a lot of oil and cheese, if we think about the caloric density of food and how to cook them we will be gaining a lot.

Read also: 7 Mediterranean diet dishes that help you lose weight

Tips for exercising and losing weight

Exercise is the great dietary supplement for weight loss. This is pure mathematics, if we burn more than we ingest, we will end up losing weight. And it should be borne in mind that the body not only burns calories while we are exercising, the time it takes later to recover when we are resting also involves a significant burning of fat.

The aerobic exercise sessions to lose weight should not be less than 3-4 a week. At least one day yes another no, about 30-50 minutes per session and at a medium intensity, which allows us to spend that time working hard but with good sensations.

People associate running with the main exercise to lose weight, but if we are not used to it we will only get injured, because running is a very traumatic sport. Sports like swimming or cycling are softer alternatives and I would also say more fun.

Let's not forget disciplines like aerobics, spinning, cardio box, aquafitness. There is a lot of variety to choose from and all of them are valid to help burn calories. Without a doubt the best thing is to alternate daily between them, so we make sure to work all the muscles of the body and that monotony and boredom does not make us abandon the routine.

As always, genetics is a factor to consider. There will be people who with these tips in a month lose 10 pounds without any problem and others who barely manage to reduce one. Even so, we should always think that time plays in our favor and sooner or later the excess pounds will fall.

8 Reasons to Eat Pomegranate This Fall

It is one of the fruits that provides more antioxidants and is suspected to have antiviral effect, neuroprotective and also antitumor. It also takes care of your heart, is very low in calories and is a great diuretic. Do not miss this season.

The pomegranate, for its multiple properties, has earned the nickname of functional food. Scientists have discovered that this is one of the fruits that has more antioxidants and can help prevent prostate cancer, hypertension and, in general, inflammatory processes.

Now they are even investigating its possible antiviral and neuroprotective functions. It could be said that each small grain of this fruit acts in your organism as if it were an authentic health pill.

Here are eight good reasons to eat pomegranate:

1/9 Take care of your arteries and your heart

The flavonoid richness of this fruit is a rejuvenating cure for the arteries, as it has been shown to be effective against arteriosclerosis.

• In addition, pomegranate juice is very effective in lowering LDL (bad) cholesterol levels and fat accumulations in the artery walls.
• It is also rich in potassium and therefore helps to reduce blood pressure.

2/9 Prevention against breast cancer

Pomegranate is rich in phytonutrients that could inhibit the growth of cancer cells.

• In addition, trials have shown that the ellagic acid in pomegranates inhibits aromatase, an enzyme that converts androgens into estrogens, which is fundamental in the development of breast tumors.

3/9 Effective in preventing osteoarthritis

Its high antioxidant content makes the pomegranate a powerful ally in fighting the symptoms of rheumatoid arthritis.

• It is due to the ability of these polyphenols to control oxidative cell stress and inflammation.
• It is also rich in vitamin C and folic acid so it helps keep the immune system in full shape.

4/9 Relief for tummy problems

The pomegranate contains good doses of tannins, substances with astringent and anti-inflammatory properties that favor the relief of diarrhea and intestinal colics.

• This substance is present above all in the whitish membranes that separate the grains.

5/9 Has aphrodisiac properties

Also in the membrane that separates the grains there is a substance to which aphrodisiac properties have been attributed and some studies have linked it to a 30% increase in testosterone after continued consumption.

• You can prepare it in juice, cutting the pomegranate in half and squeezing it like an orange.

6/9 Pomegranate has few calories

It is one of the fruits that contains less sugar and therefore is especially low in calories (provides only 32 kcal per 100 g of fruit) so it is highly recommended if you are following a slimming diet.

• In addition, it is very versatile: you can add it to your green salads, couscous, gives a refreshing touch to hummus if you add a few grains ...

See also: Apple and Pear Juice to Lose Weight Quickly and Without Hunger

7/9 Is diuretic and detoxifying

Actually, much of its content is water. For this reason, it possesses many diuretic properties (it helps to eliminate urine and with it the elimination of toxic substances from the organism) that make it an ideal food, especially for those people who retain liquids or who are following a slimming plan.

• Do not hesitate to take it as a snack at mid-morning or afternoon snack. It is an excellent option.

8/9 Helps you during menopause

Pomegranate skin extract contains genistein isoflavone, the same natural phytoestrogen provided by soybeans. It acts similarly to female oestrogens.

• Therefore, it is effective in counteracting the effects of the hormonal decline typical of this period and thus counteract the tendency to accumulate fat.

9/9 Different ways to enjoy pomegranate

Due to its rich sweet and sour taste, pomegranates are very versatile in the kitchen. Find out what you can do with it:

• Drink its juice. Grenadine is the juice extracted from its seeds. It is used in sorbets and soft drinks.
• In your fruit salad. A few grains will give it color and a bittersweet touch.
• Prepare a sauce. The popular "muhammara" in the Middle East is made with pomegranate, bell pepper and walnuts.
• Puree. Called "pomegranate syrup," it's ideal for watering ice cream.
• Dry your grains. In India the dried grains of this fruit are used as seasoning for spicy meats.
• To decorate. Give a colorful touch to salads with its grains, sprinkle on cakes, yogurts...

Apple and Pear Juice to Lose Weight Quickly and Without Hunger

Burning fat in a healthy way is the easiest thing in the world if you find the foods that help you get it, as is the case of the pear, which is not only a delicious fruit, but when associated with others provide excellent benefits to the body, due to its many properties.

That's why pear and apple juice will make you lose weight quickly and without suffering hunger. Remember that the pear contains almost all the vitamins of Complex b (B1, B2 and niacin or B3), which are responsible for regulating nerve activity and the digestive system, apart from fortifying the heart muscle, protect the skin and hair.

On the other hand, it also includes vitamins A and C and has large concentrations of mineral nutrients such as calcium, phosphorus, magnesium, copper and potassium. As well as tannins, oleic acid, palmitic acid, glutamine, caffeic acid, linoleic acid, aspartic acid, folic acid and ascorbic acid. It should be noted that its high fiber content improves digestion, which together with its astringent properties and low calorie content make it an excellent ally to lose weight.

Also, the apple has the power to burn fat and slimming thanks to its high pectin content, apart from containing few calories, about 50 per 100 grams, which makes it perfect for maintaining the line, without forgetting that it has 80% water.

Ingredients

1 ripe banana, peeled and diced

1 medium red apple, peeled, cored and cut into large pieces

2 ripe pears, peeled, cored and chopped into large pieces.

1 tablespoon low-fat Greek yogurt

2 glasses cold semi-skimmed milk

2 glasses of cold water

Pinch of cinnamon (optional)

How to prepare

Combine all ingredients in blender or food processor.

Serve the contents in an ice glass.

Pegan Diet: Does the Mixture of Paleo and Vegan Work?

Food prioritizes vegetables and fish, but excludes important groups for a nutritious menu

The pegan diet has become one of the most searched subjects on Google in the United States since February 2018, when the term was used for the first time by Mark Hyman, author of the book Food: What the Heck should I eat.

The proposal is to mix two apparently opposite foods: veganism, which excludes everything of animal origin from routine; with the Paleolithic diet, which values what cavemen ate thousands of years ago (usually lots of red meat and freshly harvested fruits). As a result, a menu consisting of 75% vegetables and fruits, against 25% protein.

The equation, at first, seems satisfactory to the nutritional eyes. "The population in general tends to consume much less vegetables and fruits than recommended by the WHO (World Health Organization), 400 grams per day". One more for the list of plant-based diets (diets that prioritize what comes from the earth without necessarily excluding the protein of animal origin) and a certain point for the increase in the consumption of fibers.

Moreover, and despite the preference of our ancestors for red meat with high fat content, the pegan diet tends to go in the opposite direction. Mark, in his book, advises the choice of fish and seafood. "The reduction in red meat intake is associated with lower risk of cardiovascular events and better lipid profile (cholesterol)," says Clarissa.

So, goodbye fatty foods? Not necessarily. The rich in unsaturated, considered good for the heart, are released (gives you avocado and olive oil!).

The restrictions

Like any diet that promises to lose a few pounds, pegan has its prohibitions. And not all of them please the experts. Eliminating grains and gluten from meals can even prevent inflammation of the digestive system and be a good option for those who are celiac, but can also have other consequences. "Some grains, besides proteins of very good vegetable origin, are important for the functioning of the intestine and help in the absorption of iron".

Only some dairy products are allowed. Kefir, ghee butter and those derived from animals fed with grass (like goats, for example), are released. "But without any concrete scientific proof that they are better," says the endocrinologist.

The way out, then, is to use the pegan diet for specific purposes. "Once it restricts, it will promote weight loss. So, maybe it works as a temporary diet. But I don't think it's legal as a life strategy, even more so because the studies about it still don't exist", says nutritionist Aline Petrilli.

RELATED: 7 Mediterranean diet dishes that help you lose weight

To summarize, here is a list of what do you eat on the pegan diet:

Foods to eat

• Vegetables
• Fruits (especially those with low glycemic index, such as red ones)
• Fish and seafood
• Red meat in minimum proportions
• Kefir
• Butter of ghee
• Dairy products of grass-fed origin
• Foods rich in unsaturated fats (avocado, olive oil, chestnuts in general)

Foods to avoid

• Legumes
• Dairy products derived from cows
• Processed
• Anything containing artificial sweeteners and dyes.

What You Should Know About The Dubrow Diet

Part of the diet is fasting every day.

The Dubrow diet is one of the 10 most searched diets on the internet in recent times. It was created by reality stars Heather Dubrow and her husband, Botched Plastic Surgeon Terry Dubrow, after failing with "yo-yo" diets.

This new healthy program is about eating at intervals to lose weight, according to a US News article.

In addition, weight loss has these benefits: it cares for the skin, increases body energy, stabilizes blood sugar levels, decreases inflammation of the body and provides anti-aging properties.

According to the portal, to get the results the diet promises, users should consult directly with the book "The Dubrow Diet, how to eat at intervals to lose weight and feel without age".

There, specialists describe daily meal plans, food lists, recipes and recommended food supplements.

In the first stay, the program is about intermittent fasting divided into the phases "Ready for the red carpet" "Summer is approaching", and "Tractive look while you live as a human being" "Tractive look while you live as a human being".

The first phase lasts from two to five days with 16 hours of fasting and eight hours of feeding.

In the second, it is presented as the speed at which users could reach their goal: slow speed 12 hours of food and 12 hours of fasting, average: 14 hours of fasting and 10 hours of feeding, and 16 hours of fasting and eight hours of feeding.

The third phase is the established long-term meal times, for example 12 hours of fasting and 12 hours of feeding five days a week and 16 hours of feeding with eight hours of fasting on the other two days.

Although there is no research on the functioning of the diet, some elements may be promising for weight loss, such as the intake of small amounts of food and at the same time of calories, high intensity training and the possibility for users to adapt to feeding times.

We leave you with a list of some of the foods that predominate in the recommendations of the couple Dubrow:

• Avocado
• Spinach
• Kale
• Chard
• Arugula
• Green beans
• Leeks
• Chicken
• Fish
• Seaweed
• Nut butters
• Nonfat yogurt
• Coconut yogurt
• Nuts
• Beans
• Coffee
• Tea